Tips to reduce your anxiety attacks at night

Tips to reduce your anxiety attacks

Picture this situation, you are finally relaxing after a long day. You are feeling tired and your body falls into a state of calmness, but then you suddenly feel more and more awake. Anxiousness overwhelms you and you feel like you can do nothing but say goodbye to your perfect night of sleep. Here are some tips on how you can overcome that feeling and win back control over your own body. 

Invest in a weighted blanket

Anxiousness often happens when you are going through some stressful times and you don’t have any way to release it. If you are someone who gets better when having someone comfort you, and you need a hug or simply a warm body next to you, but at the moment you are alone and don’t have anybody to do that you should try looking up a hush Canadian weighted blanket. Those blankets are 3 to 5 times heavier than the average blanket and it gives you the feeling of safety and coziness. It will substitute the feeling of another person that you probably can’t reach in the middle of the night when the anxiety creeps up.

Practice your breathing

It may sound silly, but when your breathing quickens and you feel that adrenaline rush if you let yourself fall into it you will get dizzy and everything will feel worse. Sit down, close your eyes, and take deep breaths. That will clear your mind and reduce the symptoms immediately. To get a better hold of yourself you could consider finding some kind of guided meditation sounds on the internet. Those are proven to help you calm your body, and there is no harm in taking some time each day to give your brain the power to reduce negative feelings and rejuvenate itself. 

Invite positive images

During those sleepless nights, you feel the weight of the world on your shoulders. Often, there are those intrusive negative thoughts that make you feel like everything is bad and nothing could be fixed. This is easier said than done, but try invoking happy memories that will make you see the good in the world. Stand in front of the mirror and tell yourself affirmative phrases like “Everything will be okay.” Being nice to yourself will help you calm down and show you that you are strong and that there is nothing to worry about and you will fall asleep in no time.

Pamper yourself

There is no reason why you should stay in bed and force yourself to sleep, as it will only cause the opposite effect. Instead, stop making yourself feel bad for not sleeping, get up, and try enjoying some kind of calming activity. For example, there is nothing more calming than making yourself a cup of warm drink like tea or hot cocoa. Some teas are even made from a mix of herbs that have a calming effect and will make you fall asleep in no time. One more good idea is drawing yourself a bubble bath with your favourite scent. It will relax all your muscle kinks and cramps and you will feel the nervousness just melting away.

Do some light exercise

As previously said, during the anxiety attack you will have an adrenaline rush. One good way to deal with it is to spend it on some light physical training. It shouldn’t be anything hard like crunches or jumping jacks, but instead something light and calming like yoga or stretching. It has been proven by numerous studies that exercise releases endorphins and serotonin, which are the hormones for relieving stress and pain and cause happiness respectively. You will also tire out your body additionally and you will probably fall asleep easier. 

Avoid potential anxiety inducing factors before bed

You should avoid any action that can be stressful at least half an hour before going to bed. It is widely known that using technology before bed makes it harder for you to fall asleep. Also, avoid doing any late work or anything similar. Instead, spend that time relaxing, like reading a book, lighting some scented candles, or taking a bath. Also, avoid eating right before bed as it can be hard on your stomach. Almost everything can be fixed by building the right habits, and anyway, prevention is the best cure.

If this happens to you often, or you feel like it is caused by any kind of medical condition, consider scheduling an appointment with your doctor. Nighttime anxiety is an increasingly common occurrence because our lives are very fast and stressful in this day and age. Avoid stress at any cost, as it is your body’s greatest enemy. Don’t despair, everything is fixable, and when you finally reach that good night of sleep you will feel like you are in seventh heaven. 

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