How Stress And Anxiety Keeping You Awake At Night? How To Deal With It?

 

How Stress And Anxiety Keeping You Awake At Night? How To Deal With It?

Why do Mumbains stay up at night? While it may have been too much pizza for some, stress is the main issue facing most businesspeople today, particularly entrepreneurs, managers, and executives. Simply put, there is too much to do and not enough time to complete it. Today's frantic business environment has led to a population that relies on drugs and medication to get through the day and to sleep. These only serve to amplify the life-altering effects of stress.

According to the Centers for Disease Control and Prevention, stress is a factor in 60% to 70% of all diseases and illnesses. Add to that the fact that stress is thought to be a factor in between 75% and 90% of doctor visits, and it becomes clear why drug companies are having a field day. Really, there is no need for this. It's easy to become overwhelmed by the wealth of useful knowledge and information available on stress and stress reduction.

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These are the top nine stress-relieving techniques I teach to all of my clients, which significantly lower their stress levels and enhance their sleep.

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1.  One's thoughts and beliefs can be mindfully observed:

Recognize your thoughts and emotions throughout the day. Are your thoughts unfavorable, frightful, or restricting? Do you worry about your relationships, health, and finances? If you have negative thoughts, you will draw negative people and problematic circumstances into your life. You are taking action that goes against your better judgment. Try to "let go" of the thought and swap it out for an uplifting idea or belief.

2. Visualization:

 Clinical data demonstrates that regular imagery practice causes physical changes. A very effective technique to use both before bed and in the morning when you wake up is to visualize something. Start by unwinding with music or in silence and envisioning a serene setting. Then, visualize the outcome in your mind. "I'm completely at ease. I'll have the answer to my problem when I wake up, and I'll have a good night's sleep." By regularly using this method, you can implant these messages in your subconscious and trigger the relaxation response whenever you want.

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3. Meditation:

Ten to twenty minutes of meditation before bed can be very beneficial for lowering stress and encouraging restful sleep.

Close your eyes, take a few deep breaths, and sit quietly in a cozy chair. Relax your body and chest while concentrating on your breathing. When your thoughts stray and you find yourself getting sidetracked, let the feeling or thought go and shift your attention back to your breathing. This technique quickly helps your body regain balance and reduce stress. Continue for a minimum of ten minutes, or until you start to nod off.

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4. Buy The Best Of Stress Management Kit:

a ten-week multimedia course that will help you relax, improve your mood, lower your blood pressure, and more. This course is based on the well-known professional training program for the Center for Mind-Body Medicine. It includes Swami Vivekananda, Sadhguru, and other top authorities on stress-reduction and mind-body relaxation.

5. Engage in regular exercise:

It's a fantastic way to unwind and arm ourselves against the negative physical effects of stress. Exercise aerobically by walking, running, or swimming. Try out a novel, enjoyable exercise like NIA, belly dancing, or boxing. However, exercising in the evening can be detrimental, especially if the workout is intense.

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6. Fun and Laughter:

One of the healthiest ways to combat stress is through humor. Take your work seriously and yourself lightly. Blood flow to the brain is boosted, endorphins are released, and levels of stress hormones decrease when we smile or laugh. Start observing how frequently you smile. People who are happy, having fun, and laughing sleep soundly.

7. Diaphragmatic Breathing:

The calming effects of the ensuing breathing exercises, which use the breath, can improve sleep quality.

Close your eyes and place one hand on your stomach. Inhale deeply through your nose, and then let it out slowly and fully through your mouth. Your stomach will become flatter. While fully exhaling, contract your stomach. Hold your breath for as long as you can after each third exhalation. When you feel sleepy, carry out the previous steps two or three more times.

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8. Take Action:

Do something to resolve the situation rather than worrying, replaying the incident repeatedly, or spending the night worrying about the repercussions. Do something, anything—talk to a friend, see a therapist, keep a journal. Lack of productivity, increased anxiety, and the stressful side effects of guilt, resentment, and low self-esteem are all consequences of procrastination.

9. Take It Seriously: 

Work with a coach who specializes in mind-body coaching and stress management. Create a plan for changing your way of life, set goals, take responsibility for them, and start living the healthy lifestyle you've always wanted.