HOW TO REDUCE YOUR WORRIES
Set aside 20 minutes to worry. Get a piece of paper and write down all your worries on the lefthand side of the page and all the actions you are going to take to soothe the worries on the righthand side of the page. Draw a line beneath the list and tell yourself you will revisit the thoughts the next day. Don’t focus on keeping a blank mind. Relive happy thoughts, such as a favourite holiday or memory. If anxious or intrusive thoughts crop up, acknowledge the thought and mentally visualise it leaving your mind e.g. put the anxious thought on a leaf and watch it travel down a stream. If 20-30 minutes have passed and you are still awake, get out of bed. Sit down and flip through a magazine or sit quietly with a glass of water for 10 to 15 minutes. Make sure not to use any electronics or turn on lights. When you return to bed, focus on drifting. g. Many people lose sleep worrying about the events of the day or what will happen tomorrow. After a while, those anxious thoughts transform to worries about not getting enough sleep and whether you’ll be able to operate at full capacity the next day. Stop. Focus on relaxing. Focus on your breath. Try the 4-7-8 technique. Breathe in for four seconds, hold for seven seconds then slowly release for eight seconds. This can help distract the mind from anxious thoughts. This will help give the mind and body cues that it is time to sleep. Turn off all electronics an hour before sleep. iPads and iPhones have blue light technology which can disrupt melatonin production and can delay the onset of sleep. Advice by Dr Frank Cahill, Sleep with Confidence (clinical psychologist specialising in insomnia).
TUESDAY, JUNE 6
• SLEEP RESTRICTION • STOP WORRYING ABOUT T GETTING ENOUGH SLEEP P
• HAVE A WORRY SESSION