Stress Archives - SouthEnd Psych

Stress has an uncanny ability to disrupt our sleep when we need it the most. As your mind races and tension builds, falling asleep can feel nearly impossible. At Southend Psychiatry, we understand how crucial a good night’s sleep is for mental and emotional well-being. To help you combat those restless nights, we’ve put together five proven strategies to help you relax and drift off, even when stress is trying to keep you awake.

1. Practice Deep Breathing or Meditation

When stress keeps your mind in overdrive, practicing deep breathing or meditation can calm both your body and mind. Try the 4-7-8 breathing technique:

Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale through your mouth for 8 seconds. Repeating this cycle a few times signals your nervous system to relax, easing you into a more restful state.

2. Create a Relaxing Bedtime Routine

A consistent bedtime routine signals your body that it’s time to wind down. An hour before bed, switch off screens and engage in calming activities such as reading, journaling, or taking a warm bath. Incorporating aromatherapy, such as lavender or chamomile essential oils, can further enhance the relaxation process. Over time, your brain will associate this routine with sleep, making it easier to unwind after a stressful day.

3. Limit Caffeine and Heavy Meals in the Evening

Caffeine, sugar, and large meals can interfere with your body’s ability to wind down. Avoid these stimulants at least 4-6 hours before bedtime. Instead, opt for sleep-friendly snacks like a handful of almonds or a small glass of warm milk. This will not only help regulate your blood sugar but also promote the production of melatonin, the hormone responsible for sleep.

4. Use Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is a simple technique that involves tensing and then slowly relaxing each muscle group in your body. Start from your toes and work your way up to your head. As you release the tension in each area, you’ll find yourself feeling calmer and more connected to your body, which can make it easier to fall asleep despite feeling stressed.

5. Journal Your Worries Away

If your mind is racing with worries, try journaling before bed. Write down everything that’s stressing you out, along with any to-do lists or tasks for the next day. This process helps clear your mind and allows you to put those thoughts aside until the morning. You can also end your journaling session by writing down three things you’re grateful for. Focusing on gratitude shifts your mindset away from stress and toward positivity, helping you fall asleep with a calmer mind.

Sleep Is Within Reach

Falling asleep when you’re stressed may feel difficult, but with the right strategies, it’s possible to reclaim your rest. By practicing relaxation techniques, establishing a bedtime routine, and making mindful choices about your evening habits, you can overcome stress-induced sleeplessness.

If stress and sleeplessness are persistent issues, you’re not alone. At Southend Psychiatry, we offer tailored solutions to help you manage stress and improve your sleep. Reach out to us for professional guidance on achieving a balanced and restful life.

Southend Psychiatry

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

April is Stress Awareness Month. Learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life. Let’s take a look at a few things we can do to reduce stress and anxiety.

1. Avoid the Panic

Overthinking refers to the excessive and repetitive thinking or dwelling on a particular topic, problem, or situation. We can start to change these habits by asking ourselves if these concerns are based on facts or assumptions. Practicing mindfulness and developing a trusted support system can help break patterns of overthinking.

2. Be You

Take some time to get in touch with yourself, to identify and reconnect with what makes you… YOU! Make a list of some of the values you have and how you can still carry those in your community. If you are a naturally generous person then KEEP BEING GENEROUS to people around you. Do you have a gift of making people laugh? Then really grab hold of it and spread some cheer in your neighborhood. Embracing these things about yourself will help keep you grounded and out of too much negative thinking.

3. Self-Care

What is refreshing to you? Recharging? What gives you energy? The activities you come up with are a great place to start with self-care. Remember, it is difficult to encourage, support, be present for your relationships if your tank is empty. Sleep is well-documented to reduce stress levels so don’t feel bad about a quick afternoon nap from time to time if it leads to a better you! Be intentional about making time for yourself.

Here are a few other things you can consider doing to keep anxiety and stress at manageable levels:

Breathing exercises + Mediation
Journaling
Spend time in nature
Stay connected (isolation often leads us to “stinking thinking”!)

SouthEnd Psychiatry wants you to be well and to feel well in life. We invite you to start a conversation with us, on your terms, in-person or online and want you to know you’re not alone.

Southend Psychiatry