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Anxiety is the most common deasses of overall world. Anxiety may fall your life, family and society. We’ve all had the revel in of feeling tense approximately something, to the diploma that it keeps us up and makes it hard to fall asleep. In case you’re a worrier by using nature, your fears and issues can also regularly reason you to lie awake in mattress for hours, tossing and turning. Whilst this takes place frequently, one evidently starts to feel disturbing approximately bedtime as night strategies, making it even more difficult to wind down. The best news is that tension may be successfully handled. Often via easy matters you can do yourself, the vicious cycle can be damaged and you could lessen anxiety.


 1) Avoid caffeine to reduce anxiety

 In case you’re a worrier, live away from caffeine, specifically in the latter half of of the day. In case you need to have something in the morning, choose inexperienced tea because it consists of an amino acid, l-theanine, which promotes serenity and calm.


2) Try guided relaxation techniques

If you’re a worrier, live far from caffeine, specifically within the latter half of the day. If you have to have something within the morning, select inexperienced tea because it incorporates an amino acid, l-theanine, which promotes serenity and calm.

3) Take deep, relaxing breaths

Taking deep, enjoyable breaths can calm the frightened device and reduce fashionable anxiety. When you word your self-beginning to worry or disturbing up, take several slow deep breathe in through your nose, and exhale your fears and concerns out your mouth. I additionally use this method each time I have a difficult time falling asleep.


4) Try Cognitive Behavioral Therapy (CBT)

Anxiety is often a result of poor thought habits consisting of fearing the worst, focusing at the negative, misguided assumptions and poor self-talk. CBT techniques can change your ordinary approaches of seeing the sector. If your anxiety is sizeable, don't forget seeing a expert therapist educated in CBT. Alternatively, there are worksheets and CBT self-help tools available online which may help you work through your worries.


5) Write down your worries

While your fears run around familiar tracks for your thoughts all day, it is able to be tough to advantage control of them. Stop the cycle of chronic anxiety by writing your fears in a journal. What's the worst that would occur? What is more likely to

6) Exercise to blow off steam

If you’re feeling honestly keyed up, strive going for a run, a brisk walk or visit the health club. You can lessen anxiety with the aid of consciously shaking off your fears and concerns as you do it. Bodily interest releases stress and also improves intensity of sleep at night time.


7) Get enough sleep

Why you need more sleep? It is medically test and proven that sleep help to reduce anxiety. Unluckily, the much less sleep you get, the more worrying you’re in all likelihood to be. It’s also harder to manage pressure. In case you’ve been feeling disturbing, the closing element you want to do is cut corners on sleep.  Get to bed earlier, to present yourself the pleasant danger at a stable night time’s relaxation.

Also, you need comfortable bed for your night sleep. If you have back pain and if you did not sleep on bed, you should find others ways to sleep. I suggest to sleep on recliner chair for your back pain. You may find recliner chair visiting Reclinergenie website.




Final Words:

Sooner or later, in case you’ve been feeling demanding for a long time and it’s affecting your sleep extensively, it’s important to allow your medical doctor understand approximately it. I think that this guideline of sleep may helped you to reduce your anxiety. 

Published in Anxiety General Blog
Wednesday, 05 November 2014 01:30

This is me

5 Novemeber 2014

I've just signed up to asn. I found this site when trying to find ways to help you sleep with anxiety. I'm 18 and have been suffering from anxiety for the past year. I was born with a chronic health condition so basically i've spent half my life in and out of the children's hospital. For a very long time i felt weak and ungrateful, being at the hospital having so many doctors try their best to save my life (in regards to my disease) when I didn't even want to live myself (because of my severe anxiety). I felt like I was wasting time and money and that I shouldn't bother attending doctors appointments; and so I stopped attending them and missing treatment. I found that as my physical health got worse, so did my mental health. I went from attending every party and social event to only leving the house to go to school, some days I would even skip school and just stay in my bedroom all day starring at the walls. Walking out my front door to the letter box is now a struggle for me. I finished school about a month ago and have only left the house 3 times since. 2 of those times was to go to the hospital. The other time I was just in the car whilst my mum picked my sister up from the train station around the corner from home, I suffered an anxiety attack and nearly jumped out of the car on the freeway in moving traffic.

I haven't always had trouble sleeping. But 31st October I had an operation for my disease (it's not contagious) and since then I have found it very difficult to sleep. I experience suffocating like feelings and start shaking when it gets close to bed time, once in bed every noise makes me freak out and I end up laying there frozen until exhaustion takes over and forces me to sleep. The sounds I hear at night are the sounds of planes and traffic. When I hear these sounds during the day they do not phase me, yet when I am trying to sleep they send shivers down my spine, i start shaking, i feel like the temperature has increased, i get clamy palms, dry throat and difficulty catching my breath. I feel so exhausted during the day but I do not nap during the day for I am hoping that if I stay up during the day and go to bed that bit earlier then I will fall asleep earlier. I'm too scared to take sleeping tablets, the mere thought of them freak me out, and I am also scared they will interefer with the medication I am on for my disease. I want to find a healthy, drug free solution for my anxiety and to help me sleep. 


- thatgirlmarilyn 

Published in Diary
Friday, 09 August 2013 04:09

Starting High School

So I'm new to this website. I found out about it through Twitter and figured I should check it out. I'm 14, so I'm going to start my first year of high school in September. I'm nervous (more nervous than I usually am). Whenever I try to tell my parents or anyone about how scared and worried I am about starting high school, they always brush it off and say that everyone is nervous about high school and that it'll turn out fine. Well ok. I didn't realize everyone had Generalized Anxiety Disorder to deal with. I hate it so much when people try to act like their minimal stress is anything similar to what it's like spending every second of your life worrying about things that probably don't even matter. BEING STRESSED AND HAVING AN ANXIETY DISORDER ARE NOT SYNONOMOUS! But anyway, back to what I was saying. So my school didn't give us any information or any details about how things work at the school. We've already had three orientations and I still don't know what time school starts. There are common knowledge things about the school day that I don't know and that scares me a lot. In just a few short weeks, I'm going to be walking into a school I know nothing about with a bunch of people I barely know in a situation that's completely new to me. You know, in my middle school, we didn't have locks on our lockers. I'm going to go to school and look like an idiot because I don't know how to open a combination lock. Then everyone is just going to stare at me and I'll be known as the girl who couldn't open her fucking locker. They also didn't give us a list of supplies we need for our classes. What if I forget to buy something from Staples? I'll seem unprepared. The best advice I've ever gotten in life was that you only get one chance to make a first impression. What if I fuck it up? In addition to that, the first three weeks of school, my bedroom is being redone. That means I'll be getting a crappy night sleep on an air mattress in my play room for almost the entire first month of school. As if that wasn't ENOUGH stress, my parents are making me get a job being a referee for little kids soccer games. I'll already have to wake up early for school and wake up early to do volunteer work on Sundays, but now I also have to wake up at 7:30 on Saturdays. I barely get any sleep already because I'm up all night FUCKING WORRYING ABOUT STUFF LIKE THIS! And even when I do sleep, It's a challenge to actually stay asleep. I know it's only the beginning of August, but even thinking about September is making my stomach sick. As a little side note,my left arm is numb too. Does that ever happen to any of you? But on a more positive note, this is a col website. I really enjoy being able to vent like this. You can expect to see me on here a lot more :]


- Val

Published in Diary
Thursday, 27 June 2013 18:10

Sleep Anxiety... Post #2

These past few days have actually been a lot better. When the first trigger begins, I just tell myself: "I'm okay. I can survive this. It's a stupid attack and you shouldn't even be having one, or letting it control you. Just breathe."

Once that montra gets into my head, most of the time, I can get through the first jitters, tremors, etc without having a full blowing panic attack.

I also talked to my friends about my anxiety and was extremely open with them about it. I think that talking about my anxiety really helped me accept the fact that I have it.

Published in Diary
Tuesday, 25 June 2013 21:53

Sleep Anxiety... Post #1 of my Journal

Last night I had a panic attack. I had spent the day barbecuing, drinking, and swimming with friends and at the end of the night, my boyfriend came over to spend the night.

We watched TV before we went to sleep. Even though I was the one who said I was tired, John was asleep in minutes. He began deep breathing/snoring which is common for him but before I knew it, I was in the beginnings of a panic attack.

After a minute or two of trying to prevent it, a full fledged panic attack overtook me.

I had to kick John out of my room, take a Xanax, and try not to throw up. Kicking John out of my bedroom was only because I tend to associate things with my panic attacks. If I get a panic attack while I'm doing something, I'll never do that something again, and obviously I don't want sleeping next to my boyfriend being something I try to avoid.


I had had a panic attack for the first time in weeks, maybe even months, three days earlier while on vacation. I ended up having to take two of my Xanax and throwing up. The next night I took a pill just in case-- before panic or anxiety could even begin. The night after that I was completley fine and slept in my apartment alone without any anxiety.

I don't understand why this happens to me. I had always been fearful of sleep situations as a child... I hated being by myself or being completely in the dark. I could never fall asleep before anyone at a sleepover for the fear they would wake me up. I have a fear of snoring or other sleep disturbances and these panic attack seriously take over my life.


I feel like no one understands what I'm going through and like it will never end.

Published in Diary

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we are a community of people struggling with mental health issues, you are not alone!


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We are a community of people struggling with mental health issues, you are not alone!