5 Nighttime Habits That Are Secretly Making Your Anxiety Worse

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Many of us juggle a long day dealing with what’s in front of us.But at the end of the day, you may feel increased anxiety.

Once the day is over, we’re less likely to be distracted by anxiety, says Erica Basso, a psychotherapist and owner of a group practice in California.You may worry more about the things that make you anxious because you have time.On top of that, some of the things you do at night may snowball your thoughts – causing anxiety to keep you awake and disrupt your sleep.

Here are the habits you should avoid so you can relax and rest:

Doomsday Rolling

Doomsday scrolling (also known as doomsday surfing) is when you spend an inordinate amount of time looking for negative content on social media or news outlets.You may think it will help at first, but feel anxious afterward.

Receiving triggering messages can overwhelm our brains as it makes us try to relax and can exacerbate anxiety and affect sleep quality.

Try to stop using social media and news headlines at least 30 minutes before bedtime, but preferably before.Instead, try reading a book before bed.

Skip the relaxation techniques

Don’t underestimate the power of getting your brain ready for a break.Neglecting relaxation techniques may exacerbate evening and nighttime anxiety.

Sometimes a simple meditation or deep breathing exercise can ease anxiety and allow you to sleep peacefully.If none of these work for you, try gentle stretching, journaling, or taking a hot bath.Anything that helps your mind and body relax is fine, but don’t bring your cell phone.

Dwelling on the past or the future

If you go to bed reflecting on past problems or rehearsing in your mind what you’re going to do the next day, you’re not alone.However, this mental exercise can actually reinforce the cycle of anxiety by validating the threat.

Before you go to bed remind yourself that you can’t actually control anything about what you’re worried about.

Schedule a time to worry about it – maybe even set aside time on your calendar – so you can get it out of your head before you try to take a break.

I’m sure when this happens to you, you’ll know how to fix it.

Engage in tense discussions or arguments

It’s normal to have evening conversations or post-mortems to discuss how the day went.Maybe you’re venting to your partner or this is the only time you can call your parents.But if this is going to devolve into something distressing, it’s best to save it for another time of the day.

Talking to people who are preoccupied with unpleasant things or discussing stressful things can have a negative effect on your body.You may not even realize it, but your body and mind will begin to absorb the negativity.

Check work emails and messages

When you check your work email before bed, you’re getting back into the swing of things.This violates work boundaries, which are crucial to restorative sleep for those who are prone to anxiety, striving for perfection, and pre-bedtime thoughts.

Instead, if possible, take advantage of work-life balance after work after hours.Try to draw a line in the sand so you can prioritize your time and achieve optimal happiness.

Finally, if you find that anxiety is regularly interfering with your evenings, it’s worth seeking professional support.A therapist can help you address what’s causing you to feel this way and provide you with the tools to manage your anxiety on a daily basis.You deserve to relax – especially at the end of a long day.