Do you often wake up during the middle of the night feeling anxious on a regular basis? No, you are not alone facing this problem. Night-time anxiety is most commonly seen these days and one of the main reasons is everyday stress. Dealing with anxiety feels like renting in a resident Evil set piece says our experienced teletherapist in MN. The feeling of something you don’t want to happen but sensing it can happen! This feeling triggers the hormones like adrenaline and cortisol that induce anxiety.
There are several causes and symptoms of nighttime anxiety few are listed below:
Symptoms Of Night Time Anxieties
There are several symptoms of nighttime anxieties which include:
Behavioral changes
- Inability to concentrate
- Restlessness
- Irritability
- Feeling overwhelmed
Physical effects
- Rapid breathing
- Trembling
- Fast heart rate
- Sweating
Causes Of Night Time Anxieties
- When you are have been diagnosed with chronic anxiety, you may feel worried and distressed all the time and it even makes you feel difficult to fall asleep. This anxiety combined with insomnia is caused due to the lack of thyroid hormone in the bloodstream (hypothyroidism).
- Research demonstrates that nighttime anxiety can also affect rapid eye movement (REM) sleep. In this REM sleep phase, you tend to have vivid dreams. If you are suffering from nighttime anxiety the dreams may seem disturbing and may even turn into a nightmare.
When we go to bed we are often left with our own thoughts running in our mind thinking about the daily life problems, a long stressful day at work, or the wrong choices and decisions we have made in life these won’t let you fall asleep and may even lead to insomnia.
Feeling anxious at night can show an effect on your sleep cycles as well and may also trigger the hormonal balance. Teletherapist In Minneapolis is providing best online therapy services in Minnesota, who are equipped with experienced and licensed teletherapists.
Meanwhile, we have gathered a few tips that will help guide you through the process of becoming a fearless and confident person.
1. Do Not Focus On The Fearful Thoughts
Sometimes a person may face apprehensive and fearful thoughts feeling like they all launching at him in one go. Instead of getting worried and tensed try to challenge and encounter the fear behind these thoughts by asking questions to yourself that maintain sense and reality.
You can come out of these fearful thoughts that mess up your mind by redirecting your thoughts onto the positive things that happened in your life. Always try to look at life with a positive outlook and eliminate the unnecessary negative scenarios that happen in your life.
2. Turn On The Lights
If you are sleeping in a dark room try placing some bed lights with very low light intensity. Trying something new makes your mind think out of the box and you will feel happy and relaxed. If you still hear the negative voices that make you feel anxious and distressed do have a 10-minute walk and go back to bed. This will redirect your negative thoughts and you will feel calming and relaxed.
3. Prep For The Next Day
Keeping a small amount of effort in preparation keeps your evening anxiety in control, so always allot time for things and plan them according to the schedule.
4. Leave Some Extra Transition Time
Transition time is the time that must be needed in between performing or accomplishing the tasks. Many people underestimate how much transition time is needed to complete a task. For an instance, your evening day may consist of different tasks that you need to complete before hitting bed, but you have not yet divided or planned the time for each task this makes you feel anxious that if they can be fulfilled by the end of the day.
Plan the time according to the tasks and even if you have a habit of planning time for accomplishing the tasks, consider allotting extra time as a buffer if in case the task takes longer than you have expected. In this way you can avoid the feeling of cramming too much before the bedtime.
5. Establish A Healthy Bedtime Routine:
Your bedtime may consist of activities like taking shower, having dinner, brushing your teeth, reading an inspirational book or a novel, or a 5minute payer. But do not practice any activities that may cause over stimulating such as watching TV or scrolling through social media. Instead, keep your routine time calming and quiet.
Practicing a healthy bedtime routine helps you in taking proactive steps for yourself rather than ruminating in the anxiety.
Treatment
Meanwhile, these above self-care tips can help you take a long way in controlling nighttime anxiety you may find it useful to schedule an appointment with a mental health care professional. They can rule out sleep conditions contributing to nighttime anxiety.
While taking these above points into consideration maintain healthy sleeping habits, consume a balanced diet, practice meditation as an extension to control nighttime anxiety. Additionally, there are several treatment options available for nighttime anxieties including medication, psychotherapy, or a combination of both.
How Can Psychotherapy Help?
Researches have shown that psychological treatments like exposure therapy and cognitive behavioral therapy can help in treating anxiety
Exposure therapy
This exposure therapy is helpful in treating anxiety by reducing your fear and anxiety at night.
Cognitive-behavioral therapy (CBT)
According to a study it was proven that Cognitive-behavioral therapy has improved sleep latency (time that takes to fall asleep) and sleep quality in people suffering from anxiety.
A Word From Teletherapy MN
Anxiety can be controlled with the help of medication and therapy. Reach out for the professional help if you feel difficult to control the nighttime anxieties. We at Teletherapy MN have licensed teletherapists to treat different kinds of mental health conditions online. We provide different therapies including Cognitive-behavioral psychotherapy, individual therapy for depression, couples therapy, and we also provide marriage and family counseling in Minneapolis.