December 2018 Newsletter
Do you struggle with anxiety and sleep issues? It may surprise you to know that anxiety and sleep issues can go together. When you have stress in your life, it can lead to anxiety because it causes you to worry. When you worry at night, it can lead to disruptive thoughts that throw off your sleep. Here are some tips to help you rest better at night.
1. Exercise- working out has been known to relieve stress and reduce anxiety. It boosts endorphins in your brain that improve your mood. Exercise is good, but try not to work out before you sleep, as it can keep you awake. Exercising in the morning or afternoon can help fix your sleep schedule.
2. Tailor Your Environment- If you adjust the amount of light, noise, and temperature in your sleeping area, it can help you get a better night's rest. Having a dark, cool, and quiet environment can calm your mind and help you fall asleep. Also, taking a shower or a bath right before bed can lower your body temperature and help you fall asleep.
3. Limit Caffeine Intake- Drinking too much caffeine during the day can increase anxiety and disrupt your sleep schedule.
4. Calm Your Mind- If you feel anxious or can't sleep, try mind relaxation techniques. Meditation, yoga, or breathing exercises can help calm your mind. If you practice these techniques during the day, it can be easier to use them at night and fall asleep faster.
5. Limit Screen Time- Your laptop, phone, television, and tablet all emit a light that keeps your brain awake. Try to set an alarm letting you know it's time to put the screens away. Try listening to music or reading a book instead to calm your mind.
6. See a Professional- Seek professional help if you're having trouble sleeping. A therapist can help you find methods to treat anxiety and stress, which will give you calm and rested mind at night.
When people are wounded or put down, hurt and emotional pain are a natural response. Resentment occurs when someone is treated in an unjust way repeatedly by someone over a long period of time. When a person cannot seem to let go of the way someone has hurt them, that hurt can turn into resentment. Resentment occurs when a person's anger develops into something deeper and it doesn't seem to leave. These feelings can lead to anger, unhappiness, depression and anxiety. (Psychology Today)
Why do people hold onto resentment if it ultimately hurts them? Resentment can seem like the just response such as when we stand up to someone when they wrong us. It can give you a feeling of strength and protection. Once resentment has filtered into our lives, it is hard to let it go and often people do not know how to deal with it. Lastly, it can become a part of a person's identity, sometimes without their conscious knowledge. Many times, individuals will continue to carry resentment and show resentful behavior towards others because they are afraid to change. (Psychology Today)
Put Yourself in Their Shoes
When you think about the person who has hurt you, ask yourself if they may have been treated unjustly by someone in their life. This could be why they are treating others unjustly. They have not learned how to deal with their anger and hurt in a positive way. This may help you deal with your hurt feelings towards the person. (Psychology Today)
Do Not Hurt the Person that Hurt You
Trying to get revenge on people who have hurt you will hurt you more. If you want to develop your own inner strength and compass, try focusing on your own healing process instead of hurting the person in a similar way that they hurt you. (Psychology Today)
Stand in Your Pain and Forgive the Person
Instead of running from your pain or passing it on to another person by treating them poorly, stand in your pain by accepting how this person has harmed you and allow yourself to feel the emotional pain within. This is a healthy process to go through and will make you a stronger person. Forgive the person by offering goodness in response to their unjust actions. This will only help you grow as a person. (Psychology Today)
Reference: Enright, Robert. “Why Resentment Lasts-and How to Defeat It.” Psychology Today, Sussex Publishers, 25 Mar. 2017, www.psychologytoday.com/us/blog/the-forgiving-life/201703/why-resentment-lasts-and-how-defeat-it.