Do you lie awake at night with your thoughts racing? Does
every attempt to shut off your thoughts only cause you to feel more stressed
out? You are not alone. This problem
haunts a large population of the world.
This problem is particularly difficult because the sleep deprivation you
generated now increases your vulnerability to anxiety, causing the cycle to
grow and repeat. There is hope. There are things you can do.
1. During
the day do things that increase your dopamine levels:
a. Doing
things that line up with your values
b. Eat small
amounts of sweet and salty foods
c. Exercise
d. Spend
time with people who you are in a healthy relationship with
2. Practice
Thought Stopping
a. When
a negative thought comes into you head change the subject in your mind to
something that is a good distracter, so you are not thinking about the previous
negative thought.
3. Challenge
your thoughts
a. Play
out your anxiety producing thoughts and ask yourself:
i. What
is it that I am afraid of?
ii. What
would it be like if that really happened?
iii. Could
I recover?/Would I be ok?/Would it really be the end of the world?
4. Evaluate
what you have control over
a. If
you determine that you have control over some of the items you are concerned
about make a plan to resolve those conflicts.
b. If you
do not have control over it practice letting it go and being ok with any
possible outcome, focusing on the pieces you do have control over.
5. Look
for the silver lining
a. Even
the worst of situations have positive things about them. Try and find what is
positive about the situations that cause you worry
b. When
the negative thoughts come in replace them with the positive aspects of that
situation. You will be retraining your brain.
6. Try
alternative methods to fall asleep
a. Counting
sheep
b. Katie Saint’s personal unproven Star Method :
1. Close your eyes and picture a star
2. Follow the lines of the star with your eyes
3. As you get tired of moving your eyes picture a ray of light tracing the edges of the star
4. Do this until you fall asleep
1. Close your eyes and picture a star
2. Follow the lines of the star with your eyes
3. As you get tired of moving your eyes picture a ray of light tracing the edges of the star
4. Do this until you fall asleep
c. Practice deep breathing
d. Journal
e. Meditate/Pray
Anxiety is causing people problems all over the world but
it can be treated with medication and behavioral techniques. If you are willing
to be intentional about your recovery, you can see progress but be warned it is
never a quick easy fix.
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