My anxiety keeps me up at night. I’m constantly overthinking. Can you suggest something that might help?
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Sleeping is really about letting go — about surrendering control. That in itself can produce anxiety for many of us. Sleep time is also a time where you are left to your own thoughts and feelings — perhaps all the thoughts and feelings that you don’t have the time to think or feel in your waking state. I guess what I’m saying is the anxiety makes sense.
What can you do in those moments?
1. Shut down all outside stimuli (your phone, the television etc.) at least an hour before you get into bed. Create a calming environment around you including light and sound.
2. Move your body. Jump up and down, pound your fists against a pillow, scream. Move all that energy built up in your body.
3. Ground yourself. Lay on the floor for a few minutes. Bring the energy down. Feel the support of the ground beneath you.
5. Take some deep breaths. Lie on your bed with your hand on your belly. Take a deep breath so your belly expands into your hand. Bring the breath all the way up through the nose and then allow yourself a long deep exhale. Focus on the exhale. As you do this, your body (and mind) should start to calm down.
6. See if there is a phrase or statement you can say to yourself when your mind is filled with thoughts. Try out something like:
“I am okay.”
“It’s okay to let go.”
“I am safe.”
Let it become a meditation as your body tries to let itself sleep.
Lastly, in your waking state, try to make time for all the thoughts and feelings that keep you up at night. Seek support, write in a journal, breath more consciously, move your body. See the impact that may have.
Aimee Falchuk
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