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Sleep Better

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Do anxious thoughts keep you awake at night?

Strategies for falling asleep faster and reducing anxious thoughts.

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Is your mind constantly thinking when you are trying to fall asleep?

Special strategies for calming your mind before falling asleep.

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Would you like to learn methods for falling asleep faster?

Strategies for falling asleep faster.

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Would you like to learn methods for improving sleep hygiene?

Improve sleep hygiene by adjusting daily activities and bedroom environment.

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Anxious Thoughts Constantly Thinking Special Methods Good Sleep Hygiene

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Box breathing

Problem

If your nervous system is too active when you’re going to bed, it can be difficult to relax your body and fall asleep.

Solution

Box breathing is one of many breathing techniques, and it’s considered one of the easiest techniques for beginners. Imagine a square-shaped box. Each of the sides represent 4 counts. Start inhaling and count to four. Hold your breath for a count of four, then release the breath for another count of four. Relax and wait another count of four before you start the process over again.

Benefits

This technique helps lower your blood pressure and slow your heartbeat, which in turn makes it easier for your body to fully relax and turn off your natural fight-or-flight response. It has also been proven to improve your overall sleep quality and help you fall asleep faster.

Box breathing relaxation technique: how to calm feelings of stress or anxiety

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Acupressure points

Problem

If you are feeling too stressed or anxious when you’re going to sleep, it can be difficult to calm your nerves and fall asleep.

Solution

There are three acupressure points that are famous for helping you sleep better. The first point is located behind your ear, about one centimetre behind the middle of the ear. Place pressure on this point for 10-20 seconds about 3-4 times. The second is placed on the head, right in between your eyebrows. Put medium pressure on this point for a minute. The last points are on each side of the back of the neck, right under where the skull ends. Press for a minute at the same time.

Benefits

Putting pressure on these points for a minute can help reduce high blood pressure, increase blood circulation, and reduce anxiety. This can help you generally relax and help improve your sleep quality.

Basic Acupressure Techniques : Insomnia and Acupressure

4-7-8 breathing technique

Problem

If you worry too much when you’re trying to fall asleep, it can lead to higher levels of stress hormones in your body. This can lead to bad sleep quality and make it harder to fall asleep.

Solution

The 4-7-8 breathing technique forces you to focus on regulating the breath, which can take your mind off of your worries. Start by lying down in your bed. Breathe in for 4 seconds, then hold your breath for 7 seconds. Complete the exercise by breathing out for 8 seconds. Repeat this breathing cycle as many times as you want or need.

Benefits

Science shows that this breathing technique lowers your stress levels. It’s been proven that 4-7-8 breathing can help you fall asleep faster, and it often increases the overall sleep quality, especially when practised daily.

Fall Asleep Faster with the 4-7-8 Breathing Technique

Counting down from 1000

Problem

If your brain is too active when you’re trying to fall asleep, it will be harder to reach a sleepy state. This can cause you to sleep less overall, and you might experience bad sleep quality.

Solution

One technique for trying to reach a sleepy state is to play a mindless game, we recommend trying to count down from 1000. The rhythm of counting helps you reach a sleepy state. Some people imagine things while they are counting down, for example sheep that are jumping over a fence, which can contribute to the feeling of sleepiness.

Benefits

Counting down from a 1000 can help your brain reach a sleepy state faster. This can lead to an improved overall sleep quality, and many people experience an increase of how many hours they manage to sleep.

Body scan

Problem

If your body is tense and you aren’t calm when going to bed, it can make it harder to fall asleep.

Solution

A body scan is a method for noticing sensations in your body. Through noticing how you’re feeling it might be easier to calm down. Start all the way down at your toes, and be open to any sensations you might feel. Work your way up through the body without trying to change anything, just noticing how your body feels. You can do this kind of scan as many times as you want in order to feel calmer.

Benefits

If you do body scans regularly, it can help release some of the tension that is keeping you awake. It helps you calm down and reduce any anxiety, which improves your overall sleep quality and helps you fall asleep faster.

10-min Body Scan (Lying Down) Mindfulness Practice

Using music as an ASMR technique

Problem

If you aren’t calm when you go to sleep, this can make your sleep quality worse and can in a worst-case scenario in turn lead to physical and mental health issues.

Solution

ASMR is a science-backed form of relaxation content to help you calm down. Music is found to be one of the most efficient ASMR techniques to improve sleep. A way to incorporate this technique is putting on some music that you find calming a bit before you go to sleep, or listening to it while you’re trying to fall asleep.

Benefits

ASMR is known to activate the same part of the brain that controls the sleep-inducing hormones dopamine and oxytocin. This helps you fall asleep faster and improves your overall sleep quality, which in turn has positive effects on your physical and mental health. Science shows that about 82% of people who listen to ASMR use it for better sleep.

Soft Spoken Bowls Meditation for ANXIETY ASMR, Qi Sounds, Sleep Music

Visualisation technique

Problem

If you are stressed and feel like you can’t relax when going to sleep, it can lead to bad sleep quality and reduce how many hours you sleep.

Solution

The best way to start visualization is to imagine something you find calming and restful. This could be the beach, sitting inside on a rainy day or whatever you find calming. Start thinking about what you see, what you hear and what you feel until you feel your body relax. An example can be a visualization of relaxing on the beach: you see the sun shining, you hear the waves crashing into shore and you feel sand between your toes.

Benefits

Science shows that through focusing on calming and restful images instead of things that make you feel anxious or fearful, you can unwind and relieve stress, which in turn can help you fall asleep faster.

5 Minutes Meditation to Calm Your Mind and Sleep Better, Visualization Technique

Writing down worries

Problem

If you worry too much before bedtime, it can make it harder for you to fall asleep and stay asleep the whole night.

Solution

A simple way to manage your worries is to take some time before going to sleep writing down what you are worrying about. The easiest way to do this is to write a simple list of your worries. You can keep a notebook specifically for this purpose on your bed stand, and write down your worries a bit before going to sleep as part of your bedtime routine.

Benefits

Writing down your worries can help you calm down and reduce the amount of stress hormones like cortisol and adrenaline in your body. This will in turn make it easier for you to fall asleep and ensure good sleep quality while you are asleep.

6 Ways to Process your Feelings in Writing: How to Journal for Anxiety and Depression

Technique For Lowering Anxiety - Write it Down

Sleep, Anxiety, and Insomnia: How to Sleep Better When You're Anxious

Meditate

Problem

If your body is tense and stressed when you’re going to sleep, it can be hard to fall asleep and lead to bad sleep quality.

Solution

Research shows that meditating for between 10 and 30 minutes before going to sleep is effective in helping you sleep better. The simplest way to meditate as a complete beginner is through practising deep breathing. Start by lying down or sitting in a comfortable position. Turn your attention to your breath, and focus on breathing all the way into your belly. Focus on the sensation of air entering and exiting your body as you breathe.

Benefits

Some people feel less tense and feel like their brain quiets after meditating. Meditation can also reduce cortisol, one of the stress hormones. It also increases the natural melatonin levels, which helps you get sleep better.

Fall Asleep Fast Deep Sleep Meditation for Insomnia | Mindful Movement

Cognitive shuffle

Problem

If you don’t feel sleepy, or worries are keeping you up, it can be harder to fall asleep and maintain good sleep quality.

Solution

A cognitive shuffle is supposed to trick the brain into the groggy state you experience right before falling asleep. Pick a random letter. Visualise a word that starts with that letter, and spell it out in your mind. For each letter, think of other words that start with that letter, and imagine each word. Once you don’t have any more words, move on to the next letter, and continue until you fall asleep.

Benefits

The cognitive shuffle keeps your mind busy enough that you won’t have time to focus on your worries. It also makes you feel sleepier in a natural way. Many people find it easier to fall asleep when using this strategy.

COMFORTING WORDS FOR DEEP SLEEP Repetitious healing ASMR words for sleep meditation (with MUSIC)

Wash your face with cold water

Problem

If your heart rate is too fast when you’re going to bed, it can be difficult to relax your body and fall asleep.

Solution

Even though it’s a popular belief that splashing cold water on your face can help wake you up, it is more likely to help you fall asleep. Find a bowl of cold water and dip your face into it, or hold your face under a stream of cold water from the tap. Do this for at least 30 seconds. The colder the water, the better the results.

Benefits

Washing your face with cold water before going to bed can help lower your heart rate and narrow your blood vessels. This basically helps signal to your body that you are going into a relaxed mode and that your body is ready for sleep.

Splash Cold Water On Your Face to Instantly Calm Down! Dr. Mandell

Use a weighted blanket

Problem

If you have too high levels of stress hormones and your body doesn’t produce enough melatonin, it can make it more difficult for you to sleep well.

Solution

Weighted blankets are a kind of blanket designed to be heavier than normal blankets. It can be used on a bed, couch or anywhere else you prefer sleeping. These blankets are inspired by a technique called deep pressure stimulation, which uses firm, controlled pressure to make you feel calmer. You should choose a weighted blanket that is about 10% of your body weight for the best results.

Benefits

Weighted blankets are shown to stimulate the production of serotonin, reduce cortisol and increase levels of melatonin. All this combined can help improve your overall sleep quality, and you might feel less stressed and anxious also during the day.

I Try A Weighted Blanket For 7 Days To Improve My Sleep

Will a Weighted Blanket Help You Sleep Better?

Try to stay awake

Problem

If you keep thinking about how you are not able to fall asleep, it will become a self-fulfilling prophecy.

Solution

Once you are in bed with the lights turned off, keep your eyes open and tell yourself you are not going to fall asleep. Talk to yourself about how easy it is to stay awake if you don’t feel tired at all. If your eyes start to feel heavy, keep telling yourself “I will not fall asleep.” Let sleep come naturally to you.

Benefits

A study of people with symptoms of insomnia showed that the group of people instructed to try to stay awake, managed to fall asleep a lot faster than the group of people instructed to try to fall asleep. If you’re struggling to fall asleep, it can be worth it to try to stay awake.

Paradoxical intention for chronic insomnia — improve your sleep by trying to stay awake?

Roll your eyes

Problem

If you don’t have high enough levels of melatonin in your body when you are going to bed, it can be difficult to fall asleep.

Solution

The solution is simpler than what you might think, because just rolling your eyes is a famous technique for helping you fall asleep faster. You just have to close your eyes and roll your eyeballs up a few times. Doctors recommend you roll the eyeballs up at least 3 times or more in order to reap the full benefits of the exercise.

Benefits

Rolling your eyes simulates the natural action of your eyes when you are falling asleep and is proven to help trigger the release of melatonin, also known as the sleep hormone. In other words, rolling your eyes can help you fall asleep faster.

Curl your toes

Problem

If your brain is too active when you’re trying to sleep, it can be difficult to silence your thoughts and relax your body, which in turn makes it hard to fall asleep.

Solution

Curling your toes is a weird trick that has been proven to help people fall asleep. The exercise is just as simple as it sounds: curl your toes, hold the curl for a few seconds, then uncurl your toes. Repeat this movement to relax your mind and body. You can do it as many times as you feel are necessary in order to calm down and relax.

Benefits

Doctors think that the monotony of this simple exercise instantly relaxes your body because it doesn’t require a lot of brain power. Doing this exercise makes it easier for you to fall asleep.

Inhale through your left nostril

Problem

If you’re feeling stressed or nervous when going to sleep, it can be hard to calm your body and enter the state of relaxation necessary for sleep.

Solution

Moon breathing is a japanese technique which involves blocking one nostril and breathing only through the other nostril. Bring your hand up to your face, and place your thumb on your right nostril. Close your eyes and take a few deep breaths only through the left nostril. You can repeat this process for a longer time, but scientists recommend practising for about 10 minutes for the best results.

Benefits

When you regularly take some time inhaling through your left nostril, it can bring better balance to your nervous system and lower your stress levels over time. It slows your heartbeat and lowers your blood pressure, which improves your sleep.

Yoga Breathing Technique for Sleep | Aya Healthcare Wellness

Sleep Tip: Inhale Through Your Left Nostril

Take a warm bath or shower

Problem

If your body’s core temperature is too high when you’re going to bed, it can make it harder for you to fall asleep and your overall sleep quality can decrease.

Solution

Doctors recommend trying to take a hot bath or shower about one to two hours before going to sleep. The recommended temperature for the bath or shower is about 40-43 degrees. When you take a hot bath or shower it helps stimulate the blood flow to your feet and hands, which makes your body’s core temperature drop.

Benefits

Taking a warm bath or shower before bed helps you fall asleep faster. One study shows that it leads to at least 10 minutes more sleep during the night. The drop in temperature has also proven to help your body realise it’s time to go to sleep.

Can a Warm Bath Help You Sleep? | Insomnia

Here's the Best Time of Day to Take a Shower

Deep muscle relaxation

Problem

If your body is tense when you’re going to sleep, high levels of stress hormones can reduce your overall sleep quality and make it difficult to fall asleep fast.

Solution

Start by lying down in a comfortable position in bed. Take a few slow breaths before turning your attention to your body. Start tightening the muscles in your forehead, holding for 15 seconds before you release the tension for 30 seconds. Repeat this until you feel your muscle completely relaxing. Continue doing this tensing-and-releasing exercise for all of your muscles, working from top to toe and ending with your feet.

Benefits

Deep muscle relaxation helps you feel the difference between a tense and a relaxed muscle. This exercise can help reduce the amount of stress hormones in your brain, and can in turn make it easier for you to fall asleep the more relaxed your body becomes.

Exercises for Stress Reduction & Deep Relaxation

The military method

Problem

If your body isn’t relaxed, you will have too high levels of stress hormones which will make it harder for you to fall asleep.

Solution

The military method was originally developed to help military personnel fall asleep quicker. Start by relaxing your entire face part by part while breathing slowly and deeply. Move on to drop your shoulders and hands, let them rest on the surface beneath you. Exhale and relax your chest before relaxing your legs part by part. At last, clear your mind; this can for example be done by imagining yourself lying in darkness. If this doesn’t work, repeat “don’t think” aloud 10 times.

Benefits

Studies have shown that this is an effective way to fall asleep faster. After six weeks of using the military method, 96% of the pilots could fall asleep within two minutes or less.

How to Fall Asleep Fast (US Military Technique)

Autogenic training

Problem

If your body isn’t relaxed when you’re going to sleep, it can be harder for you to fall asleep because of high levels of stress hormones.

Solution

Autogenic training is a relaxation technique that is used to fall asleep easier. With practice you can start calming different parts of your body at any given time. Start with a few deep breaths before bringing your attention to your feet. Repeat these two phrases six times each: “My feet are very heavy, I am completely calm.” “My feet are very warm, I am completely calm.” Work through all your body parts from the bottom to the top and repeat these phrases for every part you focus on.

Benefits

Autogenic training can help reduce stress symptoms and is proven to help you sleep better and reduce sleeping disorders like insomnia.

What is Autogenic Training | Explained in 2 min

Put socks on

Problem

It can be harder for your body to fall asleep if your body’s core temperature is too high when you’re going to sleep.

Solution

A simple solution that helps reduce your body’s core temperature is to put socks on when you’re going to sleep. Any pair of socks will do, but it might be beneficial to wear socks that are a bit toasty or recently warmed either in a dryer or heated up in other ways. It’s recommended to put socks on a while before going to sleep, approximately 15 minutes before is a good time to aim for.

Benefits

Wearing socks in bed increases the blood flow to your feet and leads to lower temperatures in your skin and in turn lower core body temperature. This will help you fall asleep faster at night.

If You Don’t Sleep with Socks on, Start Tonight

6 Reasons You Should Wear Warm Socks To Bed

Not drinking coffee late in the day

Problem

Caffeine can have a negative effect on your sleep. It can make it harder for you to fall asleep and disrupt your body’s natural sleep rhythm, which in turn reduces how many hours of sleep you get.

Solution

Not drinking coffee or other beverages with high levels of caffeine late in the day is an easy way to improve your sleep. For most people, it is recommended to stop drinking coffee about 6 hours before you are going to sleep.

Benefits

Not drinking coffee late in the day can lead to an overall improved sleep quality. It can make it easier to fall asleep faster, and in turn you can get more hours of sleep during the night. If you don’t drink coffee late it also helps maintain your body’s natural sleep rhythm.

Having Caffeine at Night Does More Than Keep You Up

When to DRINK Coffee - Scientist explains (time of day)

Stop eating a while before bedtime

Problem

Eating before going to sleep can lead to issues with acid reflux and indigestion, which in turn can cause bad sleep quality and make it harder to stay asleep.

Solution

The simple solution is to stop eating a while before you’re going to sleep. Doctors recommend that you stop eating about one to three hours before bedtime. This gives your body time to digest your last meal. Even though you stop eating a while before bedtime, you won’t feel hungry because it’s been too little time since the last time you ate.

Benefits

If you stop eating a while before bedtime, you can ensure better sleep quality and make it easier for yourself to fall asleep. You have lower risks of waking up because of acid reflux, and indigestion won’t make it harder for you to fall asleep.

Dinner Before Bed vs. Empty Stomach: Which is Worse? – Healthy Living and Diet Tips

Reduce alcohol intake 4 hours before you are going to sleep

Problem

Drinking alcohol before bed can lead to sleep issues like sleep apnea, snoring and disrupted sleep patterns. It can also reduce the body’s melatonin production.

Solution

The easiest way to solve this is to reduce your daily alcohol intake. If possible, doctors recommend that you stop drinking alcohol altogether a few hours before bedtime. It is recommended to stop drinking alcohol at least 4 hours before you are going to sleep. Even though you might think that just a glass doesn’t do much to your body, it is recommended to not drink any alcoholic beverages close to bedtime since it can negatively affect your sleep.

Benefits

Reducing your daily alcohol intake and not drinking alcohol right before you sleep can reduce the risk of sleep issues, especially disrupted sleep patterns. It also keeps the alcohol from negatively affecting your body’s melatonin production, which improves your overall sleep quality.

How caffeine and alcohol affect your sleep

The Shocking Effects of Alcohol on Sleep

Sleep diary

Problem

If you don’t track how you sleep and what you do before sleeping, it’s hard to know how much you sleep and what affects your sleep quality.

Solution

If you struggle with your sleep, you should start keeping a sleep diary. A simple entry can contain what time you went to sleep, how long it took you to fall asleep, whether you woke up during the night, when you wake up and how rested you feel once you wake up. You can also include notes about whether you took any daytime naps or generally what you did before going to sleep for more insight in your sleep habits.

Benefits

Keeping a sleep diary will help you figure out how many hours a night you sleep, and what affects your sleep quality. This can help you improve your sleep and have positive effects on your physical and mental health.

Limit daytime naps

Problem

If you sleep too much during daytime, it can make you feel groggy and tired during the day and keep you from being able to sleep well during nighttime.

Solution

If you need a nap during daytime, you should limit how long the nap is and how many naps you take a day. Ideally you should only have one nap or no naps per day. The recommended length of a nap to avoid negative effects is considered to be about 30 minutes. If you feel the need to take a nap during daytime you should still sleep in a restful and dark environment.

Benefits

Taking a nap during daytime can make you feel more alert and awake during the day. Science also shows that taking a nap in the early afternoon can help improve your sleep quality during nighttime.

Turning off your electronic devices before going to sleep

Problem

Not turning off your electronic devices before going to sleep can cause a lack of melatonin, the hormone that helps you sleep. It also delays the time you go to sleep, which leads to fewer hours of sleep.

Solution

The solution to this issue is to stop using your electronic devices a while before you go to sleep, and preferably keep them outside of your bedroom. This reduces the blue light exposure from the devices. Most doctors recommend not using your devices for at least one hour before sleep, but the earlier you put the devices away, the better results you get.

Benefits

Science shows that turning off your electronic devices before going to sleep has many benefits. It increases the production of the sleep hormone melatonin, which makes it easier to fall asleep faster and stay asleep the whole night.

Are Electronic Devices Are Ruining Our Sleep? | NBC Nightly News

Sleep schedule

Problem

Some of us can’t stick to a consistent sleep schedule.

Why is it bad

Not having a consistent sleep schedule can lead to bad sleep quality, which is associated with stress, anxiety and a higher risk for medical issues.

Solution

An easy way to start sticking to a consistent sleep schedule is to decide what time you would like to go to sleep and wake up each day. The average person needs about 6-9 hours of sleep in a night, depending on how old you are and your individual needs. An example of a good sleep schedule is going to sleep at 12AM, and waking up at 9AM. This helps you stay consistent and get the right amount of sleep.

Benefits

Keeping a consistent sleep schedule generally raises the overall quality of your sleep. This leads to better physical and mental health. It also lowers the risk of heart diseases and other medical issues.

Science Explains How Much Sleep You Need Depending on Your Age

Natural light exposure

Problem

If you lack serotonin, it can cause you to get distracted and feel stressed, which can negatively affect your sleep.

Solution

An easy way to boost your serotonin levels is to make sure you get enough natural daylight exposure during the daytime. It is recommended to get outside within the first hour of waking, and staying outside for at least 30 minutes a day to get the full effect. If you don’t want to go outside, you can invest in a light device designed to simulate the effect of natural daylight.

Benefits

Science shows that getting enough natural light exposure will help you maintain a healthy sleep schedule, improve your daytime energy and overall improve your sleep quality and the duration of your sleep. One study shows that 2 hours of natural light exposure leads to 2 hours more sleep during nighttime.

Health Benefits of Natural Light And Ways To Get More Of It

Have a restful environment

Problem

If you don’t have a restful environment in your bedroom it can negatively affect your sleep quality and make it harder to fall asleep.

Solution

A restful environment is optimizing your bedroom for sleep by keeping the temperature low, making sure your room is dark and providing yourself with a comfortable mattress, bedding and pillow. Some doctors also recommend using ear-plugs or noise-canceling headphones when you go to sleep to avoid distractions. People have different needs when it comes to calming environments, but most people sleep better when they try to reserve their bed only for sleep and sex in order to associate the room with sleep.

Benefits

Making your bedroom environment more restful helps overall improve your sleep quality, and makes it easier to fall asleep faster. Especially the dark promotes better sleep because it helps your body produce more of the sleep hormone melatonin.

Setting the Scene: Creating a Good Sleep Environment

Physical activity during the daytime

Problem

Lack of physical activity during the daytime can make it harder to fall asleep, staying asleep the whole night and feeling awake during daytime.

Solution

Doing some light exercises or engaging in other physical activities is a simple way to improve your sleep. It doesn’t have to be a full workout session, going on a 30-minute-walk or dancing around the living room counts as physical activity as well. Going on a short walk during daytime is the easiest way to incorporate physical activity in your daily routine. It does not take up a lot of time and is something most people are able to do.

Benefits

One study shows that about 76 to 83% of people who engage in physical activity during daytime reported good sleep quality. Engaging in physical activity increases sleep quality, makes it easier to fall asleep and stay asleep, and helps you feel more awake during daytime. It also leads to lower risks of medical issues.

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Do you feel anxious?

Anxiety

That sense of dread as you’re going about your day to day activities. That feeling that makes your heart pound and your palms sweat. If you’ve felt this way before, then you’ve probably experienced anxiety. Anxiety makes it hard to focus on anything other than your fears. And the thing about fears: The more you worry about them, the bigger they appear and the worse you feel.

The good news is that there is a solution, right for you. You can free yourself from the endless thought-spiraling and live a present-focused life. Our strategies for anxiety will help you to overcome your fears and discover a sense of inner calm so that you can take any of life’s challenges in your stride. Learn how to positively re-engage with life and find fulfillment in your work and relationships again.

Do you have bad habits?

Change your habits

Do you have a bad habit you’d like to stop but nothing you’ve tried has worked? Or perhaps there’s a new habit you’d like to pick up but whenever you’ve tried, it just doesn’t stick. That’s completely normal. New habits are hard to adopt and old ones are hard to kick.

But there are strategies that you can try that can hugely multiply your chances of success. With our strategies, you will learn how to dust yourself off and pick yourself back up again when you encounter setbacks that may have discouraged you in the past. You’ll learn what to do to make it easier for you to say YES to new habits and NO to old ones. Most of all, you’ll start to live a life you’re proud of because you’ll be living fully on your own terms.

Do you feel depressed?

Depression

You’re alive but you’re not living. It feels like you’re carrying the weight of the world on your shoulders and you’re exhausted. The feelings of sadness, worthlessness and guilt are impossible to shake. Your negative emotions are so consuming that it’s hard to be motivated to do anything, and nothing brings you joy anyway. This is how it feels to be depressed.

But there is hope for you if you struggle with depression. That hope starts with our carefully selected, science-backed strategies for depression. Our strategies will equip you with the tools you need to relieve the intense emotional pain you’re feeling. You’ll learn how to manage your strong, negative emotions so that they lose their grip over you. Over time, your enthusiasm for life will return as you rediscover and experience true joy once again.

Do your struggle with negative emotions?

Manage Negative Emotions

Do you react in ways you later regret when you experience strong, negative emotions? Perhaps you find it hard to control your anger and you lash out at others. Maybe when you feel sad and lonely you turn to alcohol or drugs to numb the pain. Or maybe you’re someone who keeps their emotions inside and later explodes.

It’s important for your mental well-being that you learn how to manage negative emotions so that they don’t become expressed in unhealthy and harmful ways. Our strategies will help you cope better with negative emotions. You’ll become more aware of your emotions and you’ll learn how to minimize the hold they have over you. We’ll show you how to channel your negative emotions into healthy and positive pursuits to promote optimal mental health.

Do you struggle with time management?

Time Management

Do you wake up most mornings feeling unprepared for the day ahead? Do you tend to put off important tasks till the last minute? And do you work overtime to avoid missing important deadlines? Poor time management can cause problems in your work and personal life and cause undue stress.

Fortunately, good time management is something that can be taught and we’ve got lots of helpful strategies for you to try. Our strategies for time management will help you get organized so that you feel prepared and motivated to tackle the tasks that each new day brings. You’ll benefit from more personal time and less stress, and you’ll feel empowered having successfully completed what you need to do on time.

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Anxiety Change Your Habits Depression Manage Negative Emotions Time Management

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Do anxious thoughts keep you awake at night?

Is your mind constantly thinking when you are trying to fall asleep?

Would you like to learn methods for falling asleep faster?

Would you like to learn methods for improving sleep hygiene?

NO

YES

Based on your answers we recommend you work on

Please choose one to continue with

Here are some ___ strategies.

Please swipe yes to the ones you want to save.

1 / 1

Box breathing

qwerty

Acupressure points

4-7-8 breathing technique

Counting down from 1000

Body scan

Using music as an ASMR technique

Visualisation technique

Writing down worries

Meditate

Cognitive shuffle

Wash your face with cold water

Use a weighted blanket

Try to stay awake

Roll your eyes

Curl your toes

Inhale through your left nostril

Take a warm bath or shower

Deep muscle relaxation

The military method

Autogenic training

Put socks on

Not drinking coffee late in the day

Stop eating a while before bedtime

Reduce alcohol intake 4 hours before you are going to sleep

Sleep diary

Limit daytime naps

Turning off your electronic devices before going to sleep

Sleep schedule

Natural light exposure

Have a restful environment

Physical activity during the daytime

NO

YES

Please complete the exercises for your saved strategies

Would you like to set a reminder to practice the saved strategies?

Sometimes there might be a different issues that can help you with your goal.

Would you like to look at other areas that could help you with this?

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Do you feel anxious?

Do you have bad habits?

Do you feel depressed?

Do your struggle with negative emotions?

Do you struggle with time management?

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