Anxiety can be described as a state of inner unrest, when you feel tense and fearful. It often presents itself as excessive worry, fretfulness or unease in situations that are not necessarily threatening; this may cause physical reactions such as sweating and difficulty concentrating. You might not remember what it’s like to feel stress-free. As soon as you address one anxious thought, it is quickly swapped with another one and you find yourself stuck in a vicious cycle of pessimistic thinking. Anxiety has the power to overwhelm you and take a toll on your well-being. You may not even be sure what is causing it, but it can still affect you physically and emotionally.

It’s easy to understand why an overload of worry can affect your slumber, as it can create a cycle of rumination and thus more anxiety. This leaves us with the question – what are some solutions that can help us break out of this cycle?

Anxiety can interfere with your ability to sleep, as it can cause racing thoughts, irritability and difficulty in calming down. It can also lead to physical symptoms such as headaches, difficulty breathing and increased heart rate which can make it hard for you to fall asleep or remain asleep throughout the night.

Anxiety or anxiety disorders can make one excessively worrying, leading to prolonged negative stress and thus limiting access to the brain’s natural resting state. In a sense, this keeps the flight or fight system active, which is not ideal. It can be difficult to find a way to truly unwind in the evening and get a good night’s sleep.

Anxiety and stress can create a vicious cycle, since when you’re feeling those emotions your brain is in a heightened state of alertness. This in turn leads to negative thinking and worrying about the past, present, and future. It may even fill you with uneasiness as you imagine the worst. It’s an effective way to reduce fear and stress and helps you focus on the things that you truly want to do! This behavior, however, can feed into your anxious mind which could validate the notion that avoidance is the safest route. It can lead to more avoidance as a result.

In the days of old, having access to protection such as provided by primitive technologies would have been essential for many in order to survive. However, today these resources aren’t necessary for us, and can be helpful in modern lives.

Stress and worry can make it difficult to shut your mind off and relax enough to fall asleep. Your body may tense up and you find yourself ruminating on all sorts of situations, making it even harder to drift off. When you are in this negative mindset, your imagination takes full charge and your brain develops new neural pathways that lead to a variety of emotions and perspectives in the future. All rooted from the mental state you were in that second.

Your brain is extremely susceptible to the power of your thoughts; it cannot decipher between a real or imagined event – it takes both as truth. This is why having control over what you think is so important. It’s important to be aware of the thoughts that go through your head because they can have a big impact on how you feel. Negative thoughts can lead to anxiety, which in turn affects the way you live your life. Taking steps to manage these thoughts and prevent them from spiraling can help minimise the negative effects they have.

Is it possible to overcome Anxiety and Sleep Difficulties?

Yes, it is possible to manage anxiety and get back to sleeping like a normal person. With the right strategies, anyone can overcome their anxiety and start sleeping soundly again. Yes, it is possible to see improvements over time. However, expecting a quick fix isn’t realistic – it requires consistency and focus on certain areas to notice a gradual change. Taking steps to relax and reduce anxiety has been proven to lead to more positive thoughts and behaviours, which ultimately aids in breaking the cycle of worry and dread. This will help make you feel calmer and more secure, so you can rest peacefully. As you practice healthy habits and behaviours, your sleep quality and reduce feelings of anxiety. This can be achieved by replacing negative thoughts and practices with positive ones.

To ensure you have a good night’s sleep, it is important to give yourself the best chances of achieving this. Making small changes in your lifestyle can have a great impact. You can try avoiding eating late as digestion is an intensive process. Reducing or eliminating the consumption of caffeine and alcohol in the afternoons and evenings can also be beneficial. We are aware that these factors can have an immediate effect on our sleep quality.

Creating a comfortable sleep environment can also be beneficial – making sure the bed is comfortable, the temperature is cool and the room dark – It’s essential to create a peaceful atmosphere in the bedroom so that your brain can relax and drift off to sleep. Make sure not to bring anything into the bedroom that might disrupt your rest or act as a distraction. Your mind is highly susceptible to connections and needs an environment without stress in order for you to sleep soundly.

How do I combat my Anxiety?

Reframe your mindset by concentrating on the positive aspects of life; this will help to minimise your tendency to obsess over unimportant things. When the going gets tough and you find yourself under pressure, it can be really difficult to look for anything positive. However, think about the simple joys in life such as a clear blue sky or someone’s smile. You could also feel satisfied when your boss praises you through an ‘Excellent job!’ email. Taking the first step towards establishing healthy habits is the key to breaking out of a mindset filled with pessimism and anxiety. Creating new patterns of thinking can help you lead a much more positive and fulfilling life.

With regular practice, you can start to train your brain to recognise the positive elements in life. This can be anything, from the small details that bring a smile to your face, or all the things you’re grateful for. Doing this will help create stronger positive connections in your brain and subsequently make way for more happiness and joy.

I often use journaling as part of a nightly routine to unwind and destress. It’s one of my favourite calming activities and an incredibly effective tool for self-reflection. Writing down a few positive things that happened today can be beneficial in refocusing your mind. Give it a try and with practice you will start to recognise the good things that happen to you more often!

Studies and research have indicated that engaging in certain activities can help alleviate anxiety and lead to better sleep. By using them, you can decrease the level of stress hormones in your body, and stimulate the production of beneficial neurochemicals like serotonin, oxytocin, dopamine and endorphins.

1. Taking a proactive approach and engaging in activities that you enjoy can be incredibly beneficial. Not only does it help to reduce stress hormones, but it also increases the release of endorphins in your body which makes you feel better.
2. Reducing stress levels is often linked to engaging in positive interactions. Spending time with people you enjoy can raise serotonin and oxytocin levels, both of which are known to boost your mood and promote a more relaxed state.
3. Cultivating a positive mentality is a beneficial habit that can put an end to pessimistic thoughts. It also reduces the stress response, while augmenting one’s confidence and well-being. Engaging in positive thinking can lead to tremendous outcomes and quickly become second nature.

Looking for ways to ease your mind before sleeping? There are many options available, such as taking a warm bath, listening to calming music, doing physical activities like yoga or tai chi and reading something light and non-stimulating. Taking the time to relax and destress your body will help you drift off into peaceful slumber.

Achieving a state of relaxation and calmness is crucial. Our brains respond to the things we feed it, so instead of thinking about ‘reducing stress’, we need to tell ourselves that we are relaxed and serene. Taking the time to actually focus on this will make a big difference. When you think of the word ‘relaxed’, take the time to remember what that feels like. What activities help you relax? Put together a list that contains things like listening to calming music, taking a hot bath, taking your dog for a walk and other activities that bring you peace of mind.

If you’re having trouble calming down before bedtime, try listening to a guided relaxation session. I provide my clients with customised Hypnosis tracks that can help promote relaxation and improve the quality of their sleep. Hypnosis audio is becoming a great way to help people fall asleep. It guides them into a state of relaxation and helps them enter the dream phase faster, allowing them to empty their mind and create more optimistic thought patterns while listening to the suggestions given.

Is it possible that better sleep will help lessen anxieties?

You can achieve positive change if you are determined and consistent with implementing new practices, challenging negative thinking and making improvements to your lifestyle. If you really need to sleep better and lower your anxiety levels, I can help. Start by contacting me today and booking your first session.