How to Deal with Anxiety at Night: 2 Essential Skills

Struggling with nighttime anxiety? Learn 2 essential CBT techniques to calm your mind and improve sleep. Discover effective strategies to manage anxiety at night.
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Anxiety at night can be brutal, you just want to lay down, rest, go to sleep, and your brain is like “Hey, let’s do a quick review of everything stupid you’ve ever done” and you’re like “What? No!” and your brain is like…ok, point number 1…”
Or it’s like- hey, let’s try to imagine every awful thing that could happen. You’re relaxing, let’s worry for a little bit, doesn’t that sound like fun? Nighttime anxiety can be so painful, but you don’t have to just suffer- let’s talk about 2 really powerful skills to turn down anxiety at night and sleep better.
For many people their anxiety is the worst at night. Things get quiet, there’s less distractions, there’s less to do, you’re left with your thoughts. And so your brain is like, “Finally it’s time to do the update, and deal with these anxious issues.” And that of course leads to the following night time anxiety issues.

Laying in bed worrying about the future or rehashing the past
You can’t fall asleep- because your mind is racing
You develop Sleep Anxiety. This is anxiety about not being able to fall asleep, then you’ll be so tired the next day, which leads to more worries and catastrophizing.
Waking up in the middle of the night
Waking up to panic attacks
Feeling a desperate urge to leave the house, to avoid bed

What to do about sleep anxiety: So yes, nighttime can be really difficult for some people with anxiety. But there are two simple steps that you can take to decrease your anxiety at night, relax, and sleep better.

00:00 Intro
00:48 Your Brain Is Like A Phone
02:42 Nighttime Anxiety Issues
03:43 Don't Wait Until Bedtime
05:29 Get Out Of Bed
06:01 Cognitive Behavioral Therapy
07:09 Conclusion

Transcript below:
https://therapyinanutshell.com/how-to-deal-with-anxiety-at-night-2-essential-skills/

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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