Back to Managing my Anxieties

Sleep

Sleep is essential for our physical and emotional wellbeing, but is often difficult if we are anxious or worried. Good sleep hygiene is the first step to ensuring a restful night:

• Try and stick to a bedtime routine- going to bed at the same time and waking up at the same time each day
• d stick to a bedtime routine- going to bed at the same time and waking up at the same time each day
• Limit screen time a few hours before bed. Even if on ‘night mode’, by taking in information we are essentially stimulating our brain, meaning it’s harder to relax and prepare for sleep.
• Find something that helps prepare your body for sleep, whether this is a bath, stretching or light yoga or reading. Try not to do anything too strenuous (like intensive exercise).
• Ensure your bedroom is comfortable and dark. Not too hot and not too cold!
• Write down anything playing on your mind, whether this be a to-do list for the next day or just any worries you might have.
• If you are struggling to switch off, try some breathing exercises or meditation using some of the links below, or find your own on Youtube for example.
• Even if you have a poor nights sleep, set you alarm and wake up at your usual time- keeping a routine is key to sleeping well.

Useful links

• NHS webpage NHS Sleep Tips
• How to sleep better
• NHS approved apps

Diet

When we are stressed, anxious or worried, out diet can be one of the first things to change. Keeping our diet healthy, with plenty of fruit and veg is not only essential for physical health (and keeping our immune systems strong) but for mental health as well.

We can often end up stuck in a cycle of feeling anxious, eating sugary foods, having a dip in energy and not doing so much or eating more sugary foods. This means that eventually we feel lower in mood and less motivated to do the things we need to stay well.

By eating a balanced diet we can avoid the trap of relying on sugary foods or processed carbohydrates to maintain our energy, as these often give us a quick burst of energy followed by a dip, leaving us feeling sluggish.  

Useful links

• NHS Eat Well Guide

Keeping Moving!

Moving doesn’t have to be intensive exercise or a ‘workout’. It can be some stretching, going for a walk or dancing. Any kind of movement is great- it can help clear our head and boost those endorphins to keep our mood up. Anxiety is particularly good at giving us ‘brain fog’ so setting aside 30 minutes of your day is a great way to try and ground and regulate our bodies and mind.

Here's a list of resources to help you keep active.

Exercise resources