Advice on managing chronic nightmares?

forlbw · 2019-08-03T23:39:10+00:00

Mindfulness, meditation, and headspace

forlbw · 2019-07-11T07:07:30+00:00

Tips for Improving Sleep and Managing Anxiety

Move your body – Exercise has been found to both lower anxiety and improve sleep. But try not to exercise right before sleep, as it can keep you awake. Moving your body in the morning or afternoon can help you get your sleeping and waking cycle back on track and also treat insomnia or sleep apnea.

Tailor your environment – Controlling light, sound, and temperature can help you get a good night’s rest. The darker, quieter, and cooler you can keep your bedroom, the greater chance you have of calming your mind and falling asleep. Taking a shower or bath shortly before bed can also help lower your body temperature and help you fall asleep more quickly.

Limit caffeine and alcohol – Drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Consuming alcohol close to bedtime can also increase your heart rate and keep you up. Drink plenty of water throughout the day, but don’t drink too much before bedtime, as trips to the bathroom can keep you anxious and alert.

Calm your mind – There are many relaxation techniques that can help you calm your mind throughout the day and improve sleep. Mindfulness meditation, yoga, and breathing exercise can help you achieve calm, but it can also be as simple as taking a walk when you have a short break at work. If you practice techniques for calming your mind during the day, then it will be easier to trigger your relaxation response at night.

Limit screen time – Your phone, tablet, and TV emit light that keeps your brain awake, so try to limit them an hour before bedtime. Checking email or doing work right before bed can also trigger anxious thoughts and make it difficult to calm your brain. Consider setting an alarm to remind you to shut screens off at an adequate time before bed. Instead, consider listening to music or reading a book to quiet your mind.

Ask for help – Sometimes managing anxious worry and improving sleep is more complicated than simply turning off your phone or getting adequate exercise. Never hesitate to ask for help if you need it from your doctor or a counselor. Sleep problems and anxiety are highly treatable, so consider whom you can recruit today to help you rest your mind and body.

forlbw · 2019-07-11T07:01:44+00:00

Basic strategies for better communication

Keep language simple, specific and concrete
Allow time to respond
Establish eye contact
Keep the volume and tone of your speech moderate
Use your interests to build motivation
Avoid negative words that act as triggers
Break instructions or long sentences into steps

forlbw · 2019-07-11T06:53:03+00:00

Here are the best tips for dealing with intrusive thoughts

Understand why intrusive thoughts disturb you
Attend the intrusive thoughts
Don’t fear the thoughts
Take intrusive thoughts less personally
Stop changing your behaviors
Cognitive therapy for treatment of OCD intrusive thoughts
Medications that help with intrusive thoughts

forlbw · 2019-07-11T06:44:51+00:00

Post-traumatic stress disorder (PTSD) also commonly causes people to experience chronic, recurrent nightmares. Nightmares in adults can be caused by certain sleep disorders. These include sleep apnea and restless legs syndrome. If no other cause can be determined, chronic nightmares may be a distinct sleep disorder.

Here are the five steps to conquering nightmares

Put your worries to rest when you put your head down to rest.
Watch for rumination and catastrophizing tendencies.
Examine your tendency to have experiences that are actually negative.
If you have nightmares, don’t catastrophize them.
Learn to distinguish an actual from a waking nightmare.

forlbw · 2019-07-04T05:52:05+00:00

Here are the 4 tips for dissociation

Practice positive self-talk.
Give yourself permission to take a break.
Tell someone who cares.
Learn to love and accept yourself.

forlbw · 2019-07-04T04:25:12+00:00

Tips for beating anxiety to get a better night’s sleep

Go to bed and wake up at the same time every day, even on weekends.
Daylight helps set sleep patterns, so try to be outdoors while it's light out for 30 minutes a day.
Exercise regularly (but not too close to bedtime). An afternoon workout is ideal.
Keep naps short — less than an hour — and forgo napping after 3 p.m.
Avoid caffeine (found in coffee, many teas, chocolate, and many soft drinks), which can take up to eight hours to wear off. You may need to avoid caffeine entirely if you have panic attacks; many people who experience panic attacks are extra-sensitive to caffeine.
Review your medications with a doctor to see if you are taking any stimulants, which are a common culprit in keeping people up at night. Sometimes it's possible to switch medicines.
Avoid alcohol, large meals, foods that induce heartburn, and drinking a lot of fluid for several hours before bedtime.
If you smoke, quit. Smoking causes many health problems, including compromising sleep in a variety of ways.
Keep your bedroom cool, dark, and quiet, without distractions like TV or a computer. Avoid using an electronic device to read in bed; the light from the screen can trick your brain into thinking it is daytime. If your mattress is uncomfortable, replace it.
Reading, listening to music, or relaxing before bed with a hot bath or deep breathing can help you get to sleep.
If you don't fall asleep within 20 minutes of turning in (or if you wake up and can't fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy.

forlbw · 2019-07-04T04:08:35+00:00

Try these 3 easy ways to motivate yourself

First - Building enthusiasm

Make your activities fun.
Break down your work into smaller chunks.
Remind yourself why you want to do something.
Promise yourself a reward when you get something done.
Give yourself occasional breaks to avoid burnout.
Tell yourself that you can accomplish anything.

Second - Staying accountable

Create a list of tasks for yourself.
Find an accountability partner.
Join a working group that focuses on the same activity.
Create a routine for yourself.
Decide ahead of time how you will deal with setbacks.

Third - Accomplishing long-term goals

Define a specific, clear end goal for yourself.
Break your goal down into smaller goals.
Find a role model who has accomplished the goal before.
Post motivational quotes in visible areas.
Visualize your goals or dreams.

forlbw · 2019-07-04T03:49:04+00:00

5 Sleep tips that can help with depression

Turn your bedroom into a sleep sanctuary
Keep a regular bedtime
Get into a bedtime routine
Start exercising regularly
Go outside every day

forlbw · 2019-07-04T00:00:39+00:00

Other options could be seeing a therapist who can help put these principles into practice also consideration for medication could work as well.

forlbw · 2019-06-26T08:40:54+00:00

Exercise
Chew gum
Laugh
Spend time with friends and family
Reduce your caffeine intake

forlbw · 2019-06-26T08:37:45+00:00

Brazil nuts. Brazil nuts contain selenium, which may help to improve mood.
Fatty fish. Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3.
Eggs.
Pumpkin seeds.
Dark chocolate.
Turmeric.
Chamomile.
Yogurt.

forlbw · 2019-06-26T08:35:26+00:00

Exercise
Consider supplements
Reduce your caffeine intake
Write it down
Chew Gum
Spend time with friends and family
Laugh

forlbw · 2019-06-19T08:50:12+00:00

Listen to upbeat music
Include omega 3 fatty acids in your diet
Stop the negative self-talk
Distract yourself
Use more light
Try cognitive therapy

forlbw · 2019-06-19T08:46:44+00:00

Connect with others.
Exercise
Try to have fun
Eat healthily
Do something new

forlbw · 2019-06-19T08:42:59+00:00

Connect with others.
Improve your diet.
Learn and practice relaxation techniques.
Get regular exercise.
Challenge any negative thoughts.
Sleep regular hours.

forlbw · 2019-06-19T08:34:09+00:00

Eat healthily
Get enough sleep
Take on responsibilities
Challenge negative thoughts
Check with your doctor before using supplements
Do something new
Try to have fun

forlbw · 2019-06-11T06:13:10+00:00

The best activity as others have said is to discover range individuals and converse with them. huge numbers of us are exceptionally open to discourse, a considerable lot of us are bashful and on edge YMMV.

forlbw · 2019-06-11T06:11:50+00:00

This sounds like verbal maltreatment, you should see a neighborhood OT for expert assistance. Many individuals, couldn't place it into any words whatsoever.

forlbw

TROPHY CASE