Stress, Anxiety, and Sleep
Updated: Dec 29, 2022
How do I shut off my brain? These thoughts just keep on coming. I just want sleep. What the world am I going to do?
All are understandable and valid thoughts to have. When we are stressed our stress system in our brain and body is activated, we kick into a survival mode, more irritable because all systems are on go. So how do we shift our body out of this survival mode and get ourselves relaxed again and open to sleep?
1) Write it out
Writing out what is going on in your mind allows it to be transferred onto paper. Those thoughts, emotions, and energy connected to it all is now on that paper. You can keep this for notes or trash it if you desire to get rid of any negativity.
2) Shift your perspective
What if….What if it all goes well? What if it all turns out better than you expected? What if you had no worries and you could live in the moment and soak it all in? Shifting thoughts doubts and fears into I trust and I believe in myself that I can handle anything that comes my way. I am excited for this next journey.
3) Soothing Sounds
Helping you refocus your mind and assist with relaxing
4) Breathing
4-7-8 Breathing Exercise
Close your lips and inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth making a whoosh sound for a count of 8.
Continue this rotation
Alternate Nasal Breathing Exercise
Exhale fully
Place your right thumb against your nose closing the right nostril
Inhale through your left nostril
Open your right nostril and close the left with your index finger, exhale through the right nostril
Open your left nostril and close the right with your thumb, exhale through the left nostril
Continue this rotation, finishing by exhaling through your left nostril