Seek professional help: If you feel that anxiety and insomnia are serious and continue to affect your daily function and quality of life, it is very important to seek the help of a professional doctor or psychotherapist. They can evaluate your symptoms and make personalized treatment plans, such as psychotherapy, medication or other treatments.
Relaxation techniques and meditation: Learn and practice relaxation techniques, such as deep breathing, gradual muscle relaxation and meditation. These skills can help you reduce your anxiety level, relax your body and mind and promote better sleep.
Regularity of work and rest: Establish healthy sleep habits, including a regular sleep schedule, and create a suitable sleep environment. Keeping a regular schedule helps to adjust your biological clock and improve the quality of sleep.
Avoid irritating substances and activities: reduce or avoid the intake of irritating substances such as caffeine and nicotine. Avoid stimulating activities before going to bed, such as strenuous exercise and watching stimulating media content.
Manage anxiety and stress: find stress management skills that suit you, such as planning time, learning relaxation skills, seeking support, and doing sports activities. Effective management of anxiety and stress is helpful to improve sleep quality.
Healthy lifestyle: keep a balanced diet, moderate physical exercise, regular work and rest time, and find relaxation activities that suit you. These healthy living habits can provide a physical and psychological balance.
Cognitive behavioral therapy: Cognitive behavioral therapy (CBT) is a commonly used psychotherapy method, which is widely used in the treatment of anxiety and insomnia. CBT can help you identify and change negative thinking patterns, reduce anxiety and improve sleep through behavior adjustment.
Avoid self-drug abuse: avoid abusing over-the-counter drugs or alcohol to cope with anxiety and insomnia. These substances may aggravate the problem and have a negative impact on physical and mental health.
Remember, everyone's situation and coping style are different. If your anxiety and insomnia are persistent and serious, it is recommended to seek professional medical help and carry out personalized support and treatment. Professionals will be able to assess your condition and make a treatment plan suitable for you.