Did you complete all the tasks for today that you needed to get done? Are you holding on to what you did not complete from the day? Are you nervous about what to expect at work tomorrow? Are you concerned with how your child will perform tomorrow in class? Are you in fear of whether or not you will get another phone call from your child’s school during one of your most major presentations at work tomorrow? Having thoughts that continue to run in your mind can cause a lot of stress and anxiety before going to bed. This can prevent you from resting well and prevents your body and brain from receiving the proper replenishment needed in order to be fully charged for the next day. This can weigh heavily on your health causing unwanted and unnecessary ailments.
So, how is this anxiety combated? STOP! Start with, did I do everything that I knew I could do in order to complete tasks for today, ensure that my child is on track with their behaviors by collaborating with the school on a positive behavior support plan, or prepare for my presentation for tomorrow? IF* you have done all that you can do to manage whatever your concerns are, it is time to STOP your brain. How? How to stop your brain:
- Cell Phone Turned OFF: Yes, turn your cell phone off and get it out of your bedroom. If you use it for an alarm clock, invest in an actual alarm clock. If you use it for your Bible in the morning, invest in a physical Bible.
- Create Tranquility in your bedroom: Turn off all lights and electronics. YES!!! INCLUDING the television. The only thing that you should be playing is a noise machine or a mindfulness relaxation audio (If you need a personalized audio, please contact my office).
- Get Quiet and Still: Take 10 minutes to get quiet and still. Allow no interruptions. Discuss with your family the importance of this ahead of time. Breathe. Yes, Breathe. In for a count of 5 and out, for a count of 5. Focus on your body and do a scan of EVERY part of your body. Just focus on breathing and doing a mental scan of your body from head to toe ensuring that each part of your body is FULLY relaxed.
- Rest Well!
If you have followed the steps, you should be sleeping by now. Please comment on how effective this was for you. Do this daily. Should you need additional supports, do not hesitate to contact our office.
By: Dr. Naeema Burgess, MS, Diplomate-ABSNP