Night sweats, racing heartbeat, shortness of breath, and a feeling of hopelessness that makes you wake up. crises anxiety They don’t have time to occur, and they look worse when they start to disturb sleep.
“Night anxiety is not the same as crises that occur throughout the day. Many people think about issues they crave, and at night it tends to be more pronounced when a person wants or prepares for sleep and realizes they are not,” says psychologist Liliana Seeger, of the IPq. – FMUSP (Institute of Psychiatry, Hospital das Clínicas, Faculty of Medicine, University of São Paulo): “They never stop thinking. Therefore, they cannot fall asleep or wake up several times.
Psychologist Marina Vasconcelos explains that nocturnal anxiety attacks can occur in three ways:
Initial anxiety: Makes it hard to sleep. When lying down, the brain begins to think about and plan the tasks of the next day, and causes a delay in sleep;
Moderate anxiety: It occurs during sleep, causing the person to wake up and not be able to go back to sleep, or just take a nap. When they try to do some activities to sleep, like touching a cell phone or watching a series, they end up waking up more due to exposure to blue light, which impairs melatonin production;
Final concern: It makes a person wake up near the end of his sleep, before the normal time, and he is unable to return to sleep, which impairs performance during the day.
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Triggers can be very diverse. Excessive worries, work, family or emotional problems, or even unresolved past situations.
“When night comes, you put your head on the pillow and start thinking about everything that didn’t go right. If 97 good things happened during the day and three bad things, we’ll always end up thinking only about the things that went wrong.” , says Marina.
And psychologists remember that at this moment it is important to focus on breathing. Among the options to try to ease the crisis and get back to sleep, they included reading (from a cell phone), relaxing audio recordings, meditation, putting sleep hygiene into practice, trying not to sleep late, and avoiding screens for about an hour. Before going to sleep, sleep in a dark and silent environment.
They also stress the importance of practicing physical activities during the day, to get rid of this anxiety, seek psychological treatment, and address the factors causing crises.
Here are seven tips that can help you fight anxiety:
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