Can you really relieve anxiety before bed?
Yes, you can relieve anxiety before bed. The bubble bursting technique, you will be sure to find relief so you can sleep better at night.
Some of you may find this a bit on the funny side; others may question as to how can this possibly happen.
First off, let us review what anxiety is?
Anxiety is our body’s way of responding to any mental/physical/emotional demand it may be undergoing. Anxiety is not only caused by bad experiences. Sometimes good experiences can also bring it on. But mostly it’s the critical inner voice that casts judgment on our every move that leads to us experiencing distress.
Some Causes Of Anxiety Are:
- The death of a loved one
- Lack of work
- Lack of money
- Illness or injury
- Emotional problems
- Traumatic events
- Providing care for an ill family member
- Getting married
- Welcoming the new baby into the home
- Starting a new job
- You name it! It probably has caused someone anxiety
What do all the above reasons have in common?
Most people, at one time or another, will experience anxiety due to fear. Fear is a perception of danger, which then gets the body to react in a certain way. When the body is in reaction to any perceived fear, it places pressure on organs, tissues, muscles, and bones. It also causes our body to start overheating which then is released in the form of worry.
When there is undue pressure placed on the body, the body begins to experience anxiety. Some people experience fear as nervousness, concern, or apprehension. It can be felt mildly or moderately. Mild fear will lead to short bursts of anxiety while moderate can lead to being frightened or being terrified, which intensifies the anxiety to monumental epic proportions.
For some people, it can lead to OCD behavior which then disrupts our sleep cycle.
Fear produces an associated anxiety response. This means each time we perceive some fear; our body reacts to it by firing off an anxiety response. To relieve anxiety before bed we really do have to focus on the how.
How Anxiety Can Pop-Up Anytime
I remember when my first child was born. Being in the hospital where there were nurses and doctors all around me, I was calm as a cucumber.
But then came the day to bring him home. My anxiety was up so high that I was trembling, wondering what I was going to do with this tiny baby.
I was excited to be a parent. This was probably one of the happiest times of my life at that moment. But the fear of bringing him home was great. My insides were hurting because I was stepping into new territory.
Another time anxiety came upon me when I received my diagnosis of cancer. At this time, I was a single parent of four kids. Leaving them behind caused undue anxiety on all parts of my body. This is when I purchased a weighted blanket to get some extra relief.
A day did not go by when I did not think about what was going to happen to my children if I pass away. Here I perceived something in the future which most likely will not come to pass. The anxiety of this fearful thought ground into me every day.
That’s when I decided it was time to return to my old training of counseling as well as use the techniques I had taught many clients to overcome anxiety.
What Will You Learn Today
Today I’m going to be showing you how to use the anxiety bubble bursting technique to release anxiety as soon as it pops up. This technique can be used for almost any type of anxiety which you feel you need to deal with right away.
This is a technique I continuously use to stay on top of anxiety. As most of you know, anxiety is one of the leading causes of illnesses, pains, and a whole host of other problems.
Before you do the anxiety bubble bursting technique, please make sure to read all the way through before enacting the process. You need to go through this in exquisite detail. This will ensure that you will not interrupt yourself during the process of reading on what to do next.
This is very important especially if you want to relieve anxiety before bed!
Our brain is fascinating. The reason I say fascinating is once our mind has experienced any negative emotion so high, it will eventually let go of that emotion.
The thinking is the brain eventually reaches its limits of how much more it can take on before realizing, “Hey, I’m still here!”
This helps your body to respond differently because your brain has gotten tired of providing the same response time and time again. Once you give your mind enough of the negative emotions, it becomes obsolete.
Time To Start The Bubble Pop Technique To Stop Anxiety
What you will need to do now is find a comfortable place where you can be completely relaxed. You can either sit or lie down during the process of this technique.
Now that you are in your comfortable position, what I would like you to do is take in a deep breath counting to five, releasing the breath counting to five. Repeat this two more times. With the last exhale of your breath, close your eyes.
Now comes the time for you to start gathering your anxiety. What I would like you to do is imagine that you are holding the anxiety in your right hand. Keep on collecting it from wherever it resides in your body. Just imagine plucking it from the parts of your body with your right hand while storing it in your left hand.
You’ve gathered all your anxiety up for now. What I would like you to do now is imagine, feel, or see that there is a bubble in front of you. And into this bubble, using both your hands, put in all the anxiety you have collected so far. Remember, this is a self-sealing bubble, so as soon as you put your anxiety in there, it seals off.
Okay, all your anxiety is now in that bubble. Now you are going to begin growing that bubble with more anxiety. Keep feeling around mentally or visually for more anxiety. As soon as you feel it, pop it into the bubble.
As you keep filling the bubble, imagine it starting to grow. The more the bubble grows, the higher it begins to float. Keep filling the bubble, but keep letting it float up. Eventually, the bubble will pop, or your brain will realize, “This is boring, and I’ve had enough!” Or you can even burst the bubble yourself.
This will help to improve your sleep to a satisfying level.
Why Can You Burst It Yourself?
Because you are getting tired of piling in anxiety or you have no more left. Hmm.. tired of finding anxiety or no more left. Either way, you are exhausting your brain of this negative emotion.
Whatever happens here, anxiety bubble bursting on its own or your brain getting bored where you will burst the bubble yourself is precisely what you want to happen.
So that’s all there is to this anxiety bubble bursting technique!
Overall Conclusion On How To Relieve Anxiety Before Bed
You can use this technique for any anxious situation that pops up in your life. I’ve used it many times to diffuse a situation that could have escalated into something else. Depression is something I’ve seen take place in many clients’ lives.
Many of my clients have used it when they felt like they were going to have anxiety/panic attacks. Once you use the process a few times, it starts to become a more natural part of you. The first few times, I suggest using it in a safe spot. After this, you could probably use it anywhere except when operating machinery.
I have seen some clients who use this technique without even having to close their eyes; it’s just so natural to them.
The bubble burst technique works does not matter if you believe it will or not. It’s a connection with the mind, which helps to make this technique so effective.
Share in comments your tips on how you stop anxiety before going to bed.
Reading is my favorite thing to do. But other than reading, I enjoy discovering new techniques on how to do something in simpler methods. My daughter likes to call me the Renaissance woman. So I do have to live up to the name.
One of my main issues is sleeping, so I’m always searching for new ways to get a good night sleep, I’m more than happy to share them with you.
My posts are either geared towards pain or self-help. Pain posts because I suffer from ongoing cancer pain. In the past 6 years of my fight with cancer, I have learned many ways to deal with pain, especially when going to bed.
The self-help posts come from my work as a mental health counselor for over 15+ years. My background in counseling training is from UFV and RRU. I also have personal trainer certification from IFA, so I might throw in some exercise posts as well.