5-minute evening routine to combat anxiety

, the mind starts racing. Questions that often complicate sleep arise. What did you not realize today that you have to do tomorrow? Why did that problem occur at work? Did you reply to that "email? Added to these are states of agitation over concerns that dot everyone's life. This contributes to sleep disturbances. To reverse the march, it is useful to take five minutes of time before falling asleep, reciting positive mantras. . Positive affirmations change the neural connections in the brain to create a more positive self-view and develop resilience. At night, they can be even more powerful. When you go from a waking state to a sleep state, your brain waves come in. in an alpha state During this time, you are able to tap into the subconscious, which will allow you to control the states of anxiety and agitation in the evening and at night.

, a slight restlessness occurs, which tends to worsen after dinner becoming more and more annoying until it is time to sleep. The causes and contributing causes can be very different, depending on the subjects, such as difficulties experienced in everyday life, family problems, emotional distress, unsatisfactory relationships, physical disorders, excess stress, but the symptoms are common: chest pains, agitation, palpitations, shortness of breath, sweating, restlessness, tremors and muscle tension, inability to relax and fall asleep.

Who is most affected by evening anxiety

• Women after the age of 35-40 are emotional and overly apprehensive.
• Young people aged 20 to 30 with reduced physical activity and poor social relationships.
• Who fully identifies with their work.
• Women in menopause
• Seniors who live alone.

which occur during the evening hours.

The mantra routine

• Prepare for sleep after a shower and leave the lights on.
• Write one to four statements in a journal. "I am strong". "I am quite good at". "I am worthy". "I deserve good things." This is completely individual and the best options are those that resonate with your being. There are also guided meditation or affirmation apps that can help, such as ThinkUp.
• Turn off the lights and lie down in a comfortable position where you usually fall asleep or sleep.
• Close your eyes (or keep your eyes open) and repeat the statement or statements, like a mantra, until you fall asleep.

and effectively combat sleep disorders.

1. Think about five things you feel grateful for. They can be trivial (a "good cup of coffee in the morning), more important (a second job interview in a new company) or personal (a love, a" friendship, a pleasant meeting).
2. Affirm - or repeat - those five things you just think about.
3. Repeat the two-step process until these thoughts instill a sense of well-being and stillness, or until you go to bed.

light or a chat with a friend. A little break from the four walls of the house will allow the head to decompress.

Read or watch a movie after dinner, to take advantage of the evening hours and not suffer from melancholy moods.

Do not work after dinner and slow down with commitments in the late afternoon so as not to raise the alert levels of stress.

Drink infusions or herbal teas that contribute to relaxation, such as those based on lemon balm, passion flower, valerian, verbena, chamomile.

Helping yourself with aromatherapy. Diffusing soothing and relaxing essences in the air can help. Among the most suitable: lavender.

It seems that among the beneficial effects on the body of sunlight there is also the improvement of mood and the decrease of anxiety and depression.