Anxiety/Worry Is Affecting My Sleep

[FrogLover]

Hello all, I'm new here and wondered if you can give me some advice on how to relax my mind in the evenings as it's affecting my sleep.

The problem that I have, is that I think too much about things and cause myself to worry and feel anxious about situations that may or may not even happen. Lately, it's been about work (I'm currently in-between jobs and have recently taken up a temp job for a couple of weeks. In addition to this, I have interviews lined up).

Temping has been a bit stressful as I'm constantly on edge wondering when my next job will be, and once I do receive something, I'm usually thrown into the deep end. Interviews are a bit of a nightmare as well because I struggle sometimes with being put on the spot whilst trying to make a good first impression. I do get positive feedback from my interviews/employers, but for me it feels like my mind will explode. With all this, I'm constantly thinking 'what time shall I leave in the morning because of traffic?', 'what if I'm late?', 'what if they ask me this question? How will I respond?', 'what if I do a poor job?' and 'what if I make a fool of myself?'. They may sound a little silly to some people, but they do affect me greatly.

This is just an example of what can go through my head. Any tips/advice/suggestions will be greatly appreciated! Thanks.

[JAYnLA]

I have this app called Headspace - it has these 'sleep stories' that really help to get your mind off of the day and lull you to sleep. They are really helpful and Headspace isn't too expensive. Give it a shot!

[FrogLover in reply to JAYnLA]

Thanks, I will check it out

[Kkimm]

Hi FrogLover

I think it is a good idea to do something relaxing before bed. No screens for an hour before then read if that relaxes you or use a relaxation video or listen to music until you fall asleep. Try to make sure you have quiet and complete darkness if you are able to do this and feel relaxed with this.

If temporary posts are giving you extra stress, is it worth putting your health at risk? perhaps take a more permanent role.

I spent around 7 years doing very stressful temporary contracts where I was in at the deep end and feel it did take its toll and was not possibly not worth the extra money for this reason. If you are someone who thrives on excitement that is fine but if you find it stressful it will take a toll on your health. I do think mine contributed to me eventually becoming ill with GAD. There had been warning signs such as that I had a strange persistent flu like illness after a particularly stressful contract which I now know was stress.

It was two life traumas that finally triggered it but the years leading up to those took their toll also.

Finally a tip with regards to how you can feel better prepared for interviews which will also cut down on the anxiety the night before. Plan what questions you may be asked and the answers to them. Write all this down and practice it a few times. You may think you do not know what they will ask but you will find, if you think it through, you can guess at least a third of them. For example: why are you applying for this role? Even if you do not get it completely right you will find that it is similar. If you learn your answers well and you find your mind goes blank when asked, you will be able to call on some of what you learned.

I have sat on many interview panels in my professional life and find that candidates who prepare well do stand out. It also shows committment which goes down well.

You obviously interview well because you have had good feedback, prepare well and you can then relax completely and try not to think and worry the night before. You can tick off the task in your mind then forget it and can try to apply this philosophy to other aspects of life that create worry.

Very best wishes to you and everyone else suffering from anxiety and depression.

Kim

[FrogLover in reply to Kkimm]

Hi Kim,

Thank you very much for the advice. I tend to listen to music a lot when I go to bed, and have since tried tracks such as rainstorms and ocean waves etc. They tend to help somewhat, but again, find that I wake myself up and lay there for ages. I'm trying the Headspace app so we will see how that goes.

I'm sorry to hear that about your health. I have only recently gone into the temp side of things whilst I am looking for a more permanent position, however, none have been offered to me yet. I tend to prepare a lot for interviews so I know roughly what they are going to say but somehow I still find myself in a pickle when asked questions I've never been asked before. I guess that just comes with experience and I need to learn techniques to overcome them.

I'll try reading a book before bed time as well to see if that helps take my mind off things. I've heard many people suggest to me that I should try and switch off from screens etc before bed so will attempt this and see how it goes. Does it count if I use my kindle though? I have hard copy of books too so can always use them.

Thanks

[Kkimm in reply to FrogLover]

Hi thanks for your reply. I do not think it would be a problem to use a Kindle to read at bed time but incase the screen itself has any effect you may be better to use hard copies of books.

Good luck.

Kim

[LaPetiteGen]

Sounds like you have a lot on your mind. I can totally relate as I go through "seasons" in my life when either I can't fall asleep or I wake up in the middle of the night & just lay there for ages. I know the anxiety that surrounds not sleeping! For myself, I've done the following & have found some success- 1) unplug from the devices- the light that emits from iPads, Kindles, laptops etc. keeps you wired & makes it much harder to fall asleep; 2) I take a hot bath to relax followed by a 15 min bedtime yoga video I found on Youtube- super relaxing & helps to disconnect your mind & 3) if you have something particularly worrying you or you need to remember- write it down. I keep a notepad beside my bed & will write down things that I've worrying over- just the action of addressing it & writing it down I've found will help with quieting my mind so I can sleep. At the end of the day, all the worry won't change anything for the better so I remind myself- "Do not worry about anything, but in all your prayers ask the Lord for what you need always asking with a thankful heart." Praying you find the right solution to your sleep issues & the right job comes your way!