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Managing Anxiety At Night Time

August 3, 2018

This is something I talk about A LOT!

There is a podcast episode about calming your mind at bedtime;



and also a facebook live on this topic too;



So now I wanted to share it with you here in my insights.



There are 3 key things I suggest all of my amazing ladies do to calm their minds at bedtime. 

These tips are not complicated, overwhelming or high maintenance and are things you can all do instantaneously, the next time you go to bed!


1. Take time out before you go to bed or your bedroom for the evening. 

No phone, social media, TV, emails - nothing. Just an hour to yourself, with your own space.

Use the hour before you go to bed (the bare minimum of 30 minutes!) to read, have a bath, meditate, stretch, do yoga, journal - something that stimulates your brain and enriches your mind with goodness. 


This will allow your mind to relax when you go to bed knowing it has been positively stimulated and given purpose and intention for the end of the day - and in a positive context. 


2. Have an outlet

When thoughts come into your mind in bed, its so easy to just let them fester and think about it over and over and say 'I must remember that in the morning.' However, this makes your brain even more active, trying to remember that one thought until morning! 

It also makes you fixate on a specific thought or thing that needs doing and hasn't been done yet and the fact you haven't done it either! 


have a book next to your bed where you can write any key information or thoughts that you know you will need, or will come in handy and write them down. 

Externalise those thoughts and then allow them to leave your mind. Allow your mind to then float onto the next thought and leave that thought be, as you have taken note of it and can move on. 


3. Breath

Breathing is the most powerful way to change your focus and energy. 


3 deep breaths in through your nose and out through your mouth. 

I like to use the same number in and out, but you can adapt this to what works for you, its the process that matters. 


3 seconds in, 3 seconds out. 5 seconds in, 5 seconds out. Do what feels comfortable for you. 


The key is to focus on filling your body with al the air, feeding your brain with the oxygen it needs and then focusing on how your body lets go of that breath and relaxes back into the bed, releasing all the tension you may feel. 


This process is what you want to be focussing your attention and energy on. 




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