hey guys, I'm wondering if anybody has any ideas as far as how to get sleep when suffering with anxiety? I went to the doctor yesterday to try to get some help with my sleep. I haven't been able to sleep for more than 2 hours or so a night due to anxiety. They wouldn't give me anything for it because they felt it involves "deeper" issues that need to be resolved. Was referred to a behavior health and she didn't want me to be "dulled" when they were testing. I can understand why. It's just my appt isn't for another 2 weeks and I can't sleep, so I can't function. Any ideas? Any help would be greatly appreciated
I'm not much of an expert on these things and wouldn't know what would work but i to can't sleep because of my anxiety and it drives me insane, i'm always so tired and can never get things done properly and it really affects the way i feel and think. I found this off a website online.. Hope it helps in some way
Reduce Anxiety, Sleep Soundly
To reduce anxiety and stress:
Meditate. Focus on your breath — breathe in and out slowly and deeply — and visualize a serene environment such as a deserted beach or grassy hill.
Exercise. Regular exercise is good for your physical and mental health. It provides an outlet for frustrations and releases mood-enhancing endorphins. Yoga can be particularly effective at reducing anxiety and stress.
Prioritize your to-do list. Spend your time and energy on the tasks that are truly important, and break up large projects into smaller, more easily managed tasks. Delegate when you can.
Play music. Soft, calming music can lower your blood pressure and relax your mind and body.
Get an adequate amount of sleep. Sleeping recharges your brain and improves your focus, concentration, and mood.
Direct stress and anxiety elsewhere. Lend a hand to a relative or neighbor, or volunteer in your community. Helping others will take your mind off of your own anxiety and fears.
Talk to someone. Let friends and family know how they can help, and consider seeing a doctor or therapist.
The previous advice had some good suggestions. To add to that, you can try taking some valerian root or melatonin. They are both over-the-counter, and please try them 1 at a time or you won't know which one works for you. You could also try benadryl, an antihistamine. Antihistamines tend to make people drowsy. Be wary of taking it more than a few days in a row as it can backfire on you and keep you up. Also don't take it a couple of days before your testing.
I have an Android phone and I don't know if this app is out there for an iphone or not. It is a meditation therapy app called "Breathe" and it is a guided meditation, kinda like a self-help one. I downloaded it off the internet and it is free. I have the same problem as you, or did have until I started using this meditation, often I fall asleep while doing the exercise. I use earphones so that I don't here anything but the app. If you don't have a smartphone that's ok cause you can still get guided meditation stuff on the internet for your computer and a lot of them are pretty good and free also. Hope this helps you out
There are various breathing exercises you could try. For relaxation, you want to make the exhalation a little longer than the inhalation. For instance, breathe in for a count of four, hold for a count of four, breathe out for a count of 6 or even 8.
Another thing a sensei at a martial arts class I took had us do: Count slowly to 10. When you get to 10, count backwards from 10. Then count to 10 again. Never count above 10. If you find you've accidentally gone beyond that, just start over.
Another good exercise. It used to be called the "crystal countdown" when I leaned it. Get settled in and take several deep breaths. When you are ready, imagine a red 7 in your mind's eye. Hold the image, then move on to an orange six, yellow five, green 4, blue 3, indigo 2, violet 1. (Roy G. Biv, just like when we learned our rainbow colors) Then start at 10 and count down, without associating any colors. From here you can just continue deep breathing, do a meditation or prayer, or just let thoughts flow through your mind. If you want to "come out" of this state before going to sleep, just count up from 1 to 10 then 1 to 7.
-Do you have any lavender essential oil? A little of that on your pillow or on a handkerchief held close your nose when you lay down might help. Make sure it's real essential oil, not just lavender scented.
Hope you get some help soon!
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