Anxiety Reducing Routine

When anxiety prevents you from having a good nights sleep, just follow these simple steps:

01. Grab a notepad and document all the intrusive thoughts preventing you from relaxing and being able to sleep. (Note: It’s good to keep a notepad on your nightstand for this purpose).

02. Once you have documented every thought in you mind, sit in a comfortable position in a quiet place where no one will interrupt.  Begin concentrating on your natural pattern of breathing.  Be mindful of your inhaling and exhaling.  You will know when you are connected with your natural pattern of breathing because it will feel like the volume of your breathing increased, this just means you are in the “zone”.  Once you have achieved this, begin counting to 4 in your head as you inhale, hold your breath to a count of 7, then exhale through your mouth to a count of 8.  You will begin to feel relaxed.

03. Finally, as you continue to concentrate on your breathing, visualize yourself in your “happy place” and connect with all your senses (sight, smell, hearing) to everything within your “happy place”.  You will find yourself very relaxed and it will feel like you’re as light as a feather floating.  Once you have become completely relaxed and the tension has exited your body, open your eyes, connect with your surroundings, take a deep breath in, then let it out through your mouth.  Now you should be ready to go to sleep.

Carmen Rodriguez - MS, LMHC

Hello new or existing clients. My name is Carmen Rodriguez. I have a Master’s degree in Clinical Mental Health Counseling. As a counselor, I have worked extensively with individuals who have experienced various mental health issues. For the past four years, I have worked with adolescents and adults in both individual and group settings. My therapeutic focus …