Mental Health: Anxiety symptoms often increase at night

Anxiety is a normal reaction of our body towards an upcoming event. It can even occur because of something good that is about to happen.

A study conducted by psychiatrist Luc Staner, from Rouffach Hospital, France, showed that 36% of people who usually feel anxious realize that their symptoms intensify at night.

“During the day, when we are busier, thinking is structured in the prefrontal cortex of the brain, where the areas of judgment, planning and reason are located. When the cortex relaxes, it directs itself to emotions. were dormant during the day, they appear at night”, explains Monica Machado, psychologist and founder of Clínica Ame.C.

Anxiety is characterized by physical sensations of agitation, alertness, restlessness, and threat-focused thoughts. “Anxiety disorder, that is, pathological anxiety, has the brain ‘deceived’. It perceives danger where it does not exist and does not recognize our ability to face it”, says psychiatrist Marco Abud.

“In these cases, anxiety becomes a pattern, a toxic habit of sensations, negative thoughts and escape behaviors that cause a lot of suffering, not allowing the person to make their choices. with losses at work, in relationships and in health”, says the doctor.

Treatment for anxiety disorder is done with psychotherapy sessions, performed by psychologists, and, when necessary, medications prescribed by a psychiatrist. Activities such as meditation, yoga, and mindfulness can also help.

Next, psychologist Monica Machado gives tips to face the problem.

Don’t take problems to bed

“If you go to bed mulling over your worries, it will be impossible to fall asleep, even if you’re exhausted. Worse: you end up forcing yourself to sleep, turn from one side, turn from another, watch the time pass, and the only result will be more anxiety .Before going to sleep, bet on books, calm music or a light movie. The important thing is to distract the mind and ward off negative thoughts”, says Machado.

learn to relax

If sleep doesn’t come, try to relax, not sleep. If you relax, sleep will come more easily. One of the tips is to practice breathing exercises. Breathe deeply, directing your attention to the movement of air in and out of your lungs. Release the air slowly through the mouth and, with each inspiration, imagine a landscape or a mental image that transmits calm and serenity.

Keep the sleep routine

According to the psychologist, not having a set bedtime is a strong trigger for anxiety and insomnia. “Go to bed at the same time every day, with a difference of no more than 30 minutes. The habit regulates the biological clock and the circadian rhythm, essential for the body to adjust to sleep”, she says.

Avoid exercise at night

Practicing physical activity is essential to combat anxiety, as exercise releases substances such as dopamine and endorphins, which generate a feeling of well-being. However, exercising in the last hours of the day can make your nervous system very active at night, making it impossible to sleep. “For many people, training at night generates so much relaxation that it even helps them sleep better. For others, exercising during this period causes agitation. If you are part of this last group, prefer to train in the morning”, he advises.

Avoid the screens

When laying down to sleep, avoid cell phone, tablet, laptop and television. Bright lights compromise the release of melatonin, the sleep hormone. In addition, social media and news sites can trigger negative mental stimuli, increasing anxiety and making it difficult for the brain to shut down.

forget the tickets

“If money is one of your concerns, never go to bed and pick up your cell phone to check your bank statement or credit card statement. You won’t solve anything at this time and will only fuel anxiety. If you need to organize your finances , leave it to do math and review the budget during the day.”

make the room cozy

The nicer your room and bed are, the easier it will be to sleep. Factors such as comfortable pillow, ideal temperature, environment without lights and noise can determine the quality of sleep. Otherwise, it is possible to wake up in the middle of the night and not be able to sleep anymore. “It is worth remembering that sleeping well directly influences physical, mental and emotional stability, since during sleep the organism performs the main restorative functions of the body and mind. Therefore, if the condition is chronic, do not hesitate to seek help as soon as possible “, warns Machado.

Follow the Mental Health blog on twitteron Instagram and Facebook.