How to deal with anxiety in the middle of the night

If you find yourself anxious and restless in the middle of the night, your head racing with thoughts of worry and unable to turn off you can refer to this infographic to self soothe and relax yourself back to sleep.

With the guidance below you can learn how to challenge negative thoughts and learn the benefits of deep breathing. Our practical advice can be used immediately and will give you greater insight as to what patterns or thoughts may be causing your anxiety in the middle of the night.

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  1. Engage in some steady and slow deep breathing. Get into a good rhythm.
  2. Write down what is worrying you in a thought diary.
  3. Use problem solving to challenge unhelpful thoughts.
  4. Write down your thoughts and identify megative thinking errors.
  5. Try to develop more rational and balanced beliefs.
  6. Distract yourself and try to use all your senses to engage in an activity.
  7. Re-evaluate your bedtime routine. Develop good sleep habits (e.g. avoid caffeine, creating a restful environment).
  8. Don’t suffer in silence. Talk to someone in the morning and ask for help.
  9. Do something which relaxes your mind (e.g. listening to music)
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