| It is natural sometimes to feel anxious. Certainly the pandemic and all that has transpired over the last 18 months has given us a new insight to human behaviour and what anxiety and fear of the unknown can do to our thinking. What I can tell you is that anxiety is not helping your sleep and I have some suggestions to help settle those anxious feelings. Since anxiety is another form of stress, then looking at your favourite stress reducing techniques can be helpful. I often talk about the power of deep breathing, which I still believe is one of the most powerful ways to help with stress and anxiety. But there are other ones that can help just as much. When we have those thoughts that run through our head, take the time to actually note them. What exactly are you saying to yourself? Is there a way to reframe what you are thinking? For example, you might say something like – I am so stupid or I am never going to sleep again. How can you reframe those thoughts? You say “I am so stupid”. Really? Think about all the things you do that require your brain – I am sure you could made quite the list if you really thought about it. Start to recognize that you are smart. You more than likely made a mistake you regretted – you are not stupid, you made a mistake. Congratulations…. you are human. Striving for perfection is classic for anxiousness. “I am never going to sleep again”. Sure you are. You just have to do the things that it takes to get to sleep. Believe in your ability to find sleep again. Perhaps say something like “I am seeking out solutions so I will sleep again”. Better energy for your brain, because it will start looking for those solutions. i think you get the idea that whatever is going on in your head, look to reframe those thoughts. How can you make it more positive, hopeful or even be curious? I get how challenging that can be but never trying means you stay stuck in those anxious thoughts resulting in a night of little sleep. Now if reframing does not work for you, then let’s look at my other favourite way – music. We all love different types of music so finding what works for me may not be so helpful for you. Memories are often associated with music so when you listen to music it can evoke feelings. What song or style of music makes you feel something warm and fuzzy inside? That is the one to listen to. Music is so powerful. it can be so uplifting. Mood changing and anxiety reducing. For the last couple of weeks, the song by Stevie Wonder has been playing through my head – “Don’t you worry ’bout a thing”. And I suppose, it has become a bit of an earworm but I am finding it so soothing when my thoughts are getting carried away. I just start singing…don’t you worry ’bout a thing and hum it along in my head. It has been so helpful for me. So I thought maybe it might be helpful for others. Here is YouTube link to the song and lyrics that maybe you might wish to listen and even sing along: https://www.youtube.com/watch?v=e07Ql6mEDWI The other song that goes through my head is Bohemian Rhapsody. Since the song makes no sense to me, I love it. It is such a feel good song for some reason I cannot explain. It is great for stress reducing especially when I sing along with it. And in case you were wondering, no I cannot sing and yet I am quite happy to sing any ways. I find singing to be a liberating feeling. In case you want to shut the door and belt out Bohemian Rhapsody, here is the music and lyrics: https://www.youtube.com/watch?v=e07Ql6mEDWI There are so many feel good songs out there – I am thinking about Every Little Thing is Gonna Be Alright by Bob Marley, Stronger by Kelly Clarkson, Girls Just Want To Have Fun by Cyndi Lauper, Happy by Pharrell ……. and I could go on with a very long list. So find that song that works for you. Music has been shown to reduce anxiety and be mood boosting. Learn to reframe through changing your words or through music. Music being the easiest way to help reframe, in my opinion. And if you do sing along or hum a song in your head, let me know what song that is for you. How did you feel afterwards? Did it help? Don’t Worry….Be Happy……. |
