Relaxing...routines...etc...HELP

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hollyxann

hollyxann

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i have some pretty bad anxiety problems...

and i tend to stress out pretty bad on some days too

i meet with a therapist on a regular basis and

we decided that i need to get into a routine every day/night

she told me to try making myself a routine when i wake up

and before i go to bed to help me relax, calm myself down etc...

im super scared of the dark so i have a hard time falling asleep sometimes

so i was wondering if there are any specific tips and/or tricks i should use...she told me lavender...

are there any routines you follow or do?? or anything you do to relax...anything

anything that you think will help me out??

 
Routine is key and I have terrible sleep habits but it doesnt matter so much what you do as long as you do it every night. You have to make your own routine and stick to it. It can be absolutely anything that you find relaxing as long as you try to do it in the same order every night and get in bed about the same time every night. After a week or 2, your body starts to get the hint that it's bedtime. We had to do this for my daughter and it worked like a charm, but it did take about 2 weeks before she was actually falling and staying asleep. Good Luck!

 
Have you tried yoga or meditation? I have trouble sleeping some times, and I do this breathing exercise where I lay in bed, relaxed and slowly count to ten. With each # I count, I take a breath in and out and continue to do that until my mind clears and I fall asleep.

 
lavender acutally works pretty well believe it or not. i use it before i go to bed helps me sleep better.

 
i have to make a trip to bath and body works this week bc im out of my hand soap (cucumber melon) so i figure ill see what they have there or what i can get there....

 
try to do some at home spa treatments like body scrub, facial mask, foot spa...i love doing those stuffs and really makes me feel relaxed.

 
Originally Posted by hollyxann are there any threads here with home spa treatments in them?? we have lots of treatments talked about in this forum. i'm not sure what you have in mind or else i would've provided the links for you, but here's the search function where you could search for whatever you'd like.
https://forum.makeuptalk.com/search.php?

 
thank you...i forgot that i could just search it...

im looking for any kinda of at home spa treatment to help me relax in the morning and before i go to bed....

and homemade ones would be even better...

but mainly anything to help me relax

i have really really bad anxiety and stuff so my therapist suggested that i get on a routine in the morning and night to help me relax

 
lavender is a pretty relaxing scent. try taking a nice hot bath with lavender. sometimes i spray a light lavender spray in my room before bedtime, and light some candles. they're always relaxing for me. just don't fall asleep with them still lit! what about a night light for your fear of the darkness? i know it seems childish, but actually a lot of people use them of all ages, not just little kids. some calm music might be helpful too. i have a cd that i got from the doctors office that doesn't have any words, just peaceful music, beach and nature sounds..hope your anxiety gets better.

 
I'd recommend bath soaks and salts and pampering treatments that don't involve much works, in terms of easing anxiety I would also recommend listening calming music whilst in the bath and then by the time you get into bed you feel calm...that helped me alot.

 
I have heard that a drop of lavender oil on your forehead at night..also helps with stress...

 
I also suffer from high anxiety and stress so relaxation techniques really help me. Meditation is a good one to practice and I also come home from work and take a nice, long hot bath. I use face masks, body scrubs, hair masks, etc. with a good scent and just sit in the water and read while they work. You can also buy some essential oil from B&BW or linen spray in lavender to spray on your pillow. That will help you sleep and relax.
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Originally Posted by kaeisme I have heard that a drop of lavender oil on your forehead at night..also helps with stress... I'm not sure but if it's an essential oil then you have dilute it with a carrier oil (olive oil, grapeseed oil etc).
 
I agree - lavender is great for relaxation. You might also want to try some lavender scented candles / aromatherapy during your home spa time.

 
I agree with many of the recommendations above, but just to reiterate a few (& add my own 2 cents), this is something along the lines I would recommend you do.

AM

Have the alarm set for the same time to get up everyday.

Do some light stretching.

Eat breakfast & drink 1-2 glasses of water.

PM

2 hours before bed, eat your last snack of the evening.

If you want, make a cup of herbal infusion (water off the boil poured over a handful of chamomile herb, or lavender - use a mason jar). This needs to infuse for 4 hours, so obviously you want to do the first batch in advance. You drink half in the PM, and drink the other half in the AM.

Wash your mu off, brush/floss your teeth.

Put on PJs.

Do some light stretching.

Make sure TV is off.

Light candles.

Read something that entertains you, even if it is only a magazine of any kind. (I would sit around reading cooking magazines).

Definitely get night lights, or just leave some (one) light(s) on throughout the apartment. You at least want a nightlight in your bathroom, and in the hallway. Maybe even your bedroom, if need be.

The meditation rec. is an excellent idea.

 
Lavender will definitelly work but better not use it during the day as it will make you sleepy. Other essential oils that you can use are rose and ylang ylang and you can use these either in the day or night. They are balancing.

 

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