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== Steps ==
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== Steps ==
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=== Avoiding Caffeine ===
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=== Avoiding Caffeine ===
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#Before you go to bed, make sure not to eat lots of sugary foods such as candy. If you're going to eat sweets, be sure to eat it earlier in the day.[[Image:Sleep when You Have Anxiety Step 1.jpg|center]]
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#Before you go to bed, make sure not to eat lots of sugary foods such as candy. If you're going to eat sweets, be sure to eat it earlier in the day.<ref>https://ift.tt/2ZINDNb>[[Image:Sleep when You Have Anxiety Step 1.jpg|center]]
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#Only drink one or two cups of coffee or caffeinated tea a day, and drink it early in the day. A way to avoid caffeine before bed is to drink non-caffeine herbal teas, because most herbal teas contain no caffeine.[[Image:Sleep when You Have Anxiety Step 2.jpg|center]]
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#Only drink one or two cups of coffee or caffeinated tea a day, and drink it early in the day. A way to avoid caffeine before bed is to drink non-caffeine herbal teas, because most herbal teas contain no caffeine.<ref>https://ift.tt/2FeTTDc>[[Image:Sleep when You Have Anxiety Step 2.jpg|center]]
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#Drink a cup of herbal tea before you go to sleep. "Sleepy Time" is a good tea to drink before bed, and it comes with a couple of different flavors. "Tension Tamer" is also another variety.[[Image:Sleep when You Have Anxiety Step 3.jpg|center]]
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#Drink a cup of herbal tea before you go to sleep. "Sleepy Time" is a good tea to drink before bed, and it comes with a couple of different flavors. "Tension Tamer" is also another variety.[[Image:Sleep when You Have Anxiety Step 3.jpg|center]]
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#Think about what makes you anxious. Maybe you're worried about a school test tomorrow, or maybe you have some bills you're having a hard time paying.[[Image:Sleep when You Have Anxiety Step 4.jpg|center]]
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#Think about what makes you anxious. Maybe you're worried about a school test tomorrow, or maybe you have some bills you're having a hard time paying.[[Image:Sleep when You Have Anxiety Step 4.jpg|center]]
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#*Are you afraid of something? You could be afraid of monsters, or murderers, or something silly of that sort.
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#*Are you afraid of something? You could be afraid of monsters, or murderers, or something silly of that sort.
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#Try to put it out of your mind. Once you've figured out what makes you anxious, it's time to [[Stop Thinking About Certain Things|stop thinking]] about it. Think to yourself, "That test is tomorrow, so I don't have to worry about it right now." If you're afraid of monsters, you can always hold onto a stuffed animal, as silly as that may sound. If you're afraid of robbers or murderers breaking in, lock your windows and doors to feel safe.[[Image:Sleep when You Have Anxiety Step 5.jpg|center]]
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#Try to put it out of your mind. Once you've figured out what makes you anxious, it's time to [[Stop Thinking About Certain Things|stop thinking]] about it. Think to yourself, "That test is tomorrow, so I don't have to worry about it right now." If you're afraid of monsters, you can always hold onto a stuffed animal, as silly as that may sound. If you're afraid of robbers or murderers breaking in, lock your windows and doors to feel safe.<ref>https://ift.tt/2QjOD7D>[[Image:Sleep when You Have Anxiety Step 5.jpg|center]]
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#[[Distract Yourself|Distract yourself]]. There's several things that you can do to keep your mind off of it. Try reading a book or watching a movie. You could play a game on your phone. Some fun games to play are "Alice Ninja" or "Flappy Bird." They're easy to play, but they're challenging, so you won't think about what's bothering you. You could also write about your anxieties in your diary or journal to get it off your chest.[[Image:Sleep when You Have Anxiety Step 6.jpg|center]]
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#[[Distract Yourself|Distract yourself]]. There's several things that you can do to keep your mind off of it. Try reading a book or watching a movie.<ref>https://ift.tt/2F8Lgdg> You could play a game on your phone. Some fun games to play are "Alice Ninja" or "Flappy Bird." They're easy to play, but they're challenging, so you won't think about what's bothering you. You could also write about your anxieties in your diary or journal to get it off your chest.<ref>https://ift.tt/316shIZ>[[Image:Sleep when You Have Anxiety Step 6.jpg|center]]
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#Talk to someone about your problem. If you're married, talk to your spouse. If you're a kid or teen, talk to your parents. Family will usually be willing to help you.[[Image:Sleep when You Have Anxiety Step 7.jpg|center]]
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#Talk to someone about your problem. If you're married, talk to your spouse. If you're a kid or teen, talk to your parents. Family will usually be willing to help you.<ref>https://ift.tt/39AIKKX>[[Image:Sleep when You Have Anxiety Step 7.jpg|center]]
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=== Using Music/ASMR ===
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=== Using Music/ASMR ===
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#Listen to music on your cell phone, MP3 player, iPod, radio, etc. Try not to listen to the music too loud, because that will defeat the purpose. Try some classical music. Or, if classical music isn't your thing, try a gentle song with happy lyrics.[[Image:Sleep when You Have Anxiety Step 8.jpg|center]]
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#Listen to music on your cell phone, MP3 player, iPod, radio, etc. Try not to listen to the music too loud, because that will defeat the purpose. Try some classical music. Or, if classical music isn't your thing, try a gentle song with happy lyrics.[[Image:Sleep when You Have Anxiety Step 8.jpg|center]]
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#*Christian music has some inspirational lyrics, and most of it is quiet.
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#*Christian music has some inspirational lyrics, and most of it is quiet.
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#Listen to ASMR. ASMR stands for Autonomous Sensory Meridian Response, which is a sensation that can help many people relax. There's a lot of different types of ASMR 'triggers'. The sounds can be paper crinkling, gum chewing, hair brushing, whispering, and thousands of other sounds. There's hundreds of channels on YouTube dedicated to ASMR. Find one that works the best for you.[[Image:Sleep when You Have Anxiety Step 9.jpg|center]]
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#Listen to ASMR. ASMR stands for Autonomous Sensory Meridian Response, which is a sensation that can help many people relax.<ref>https://ift.tt/2timLaX> There's a lot of different types of ASMR 'triggers'. The sounds can be paper crinkling, gum chewing, hair brushing, whispering, and thousands of other sounds. There's hundreds of channels on YouTube dedicated to ASMR. Find one that works the best for you.<ref>https://ift.tt/2MNI7ne>[[Image:Sleep when You Have Anxiety Step 9.jpg|center]]
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#* ASMR doesn't work for everyone, however. Some people can find it somewhat disturbing.
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#* ASMR doesn't work for everyone, however. Some people can find it somewhat disturbing.
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== Tips ==
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== Tips ==
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* If you're religious, you could try [[Pray|praying]] about your anxiety. God likes to hear from you.
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* If you're religious, you could try [[Pray|praying]] about your anxiety. God likes to hear from you.
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* Make sure to go to sleep at a reasonable time. Don't [[Go to Bed on Time|go to bed]] too early, or too late either. 10:00 is usually a good bedtime.
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* Make sure to go to sleep at a reasonable time. Don't [[Go to Bed on Time|go to bed]] too early, or too late either. 10:00 P.M. is usually a good bedtime.
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* If you have a dog or cat, try stroking and holding them. This can relieve stress and anxiety, and help you calm down.
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* If you have a dog or cat, try stroking and holding them. This can relieve stress and anxiety, and help you calm down.<ref>https://ift.tt/35bz3yR>
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== Warnings ==
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== Warnings ==
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* If your anxiety gets too serious, talk to your doctor or a psychologist, counselor, or psychiatrist. They can give you advice about stopping it, or prescribe medication to help you relax and/or sleep.
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* If your anxiety gets too serious, talk to your doctor or a psychologist, counselor, or psychiatrist. They can give you advice about stopping it, or prescribe medication to help you relax and/or sleep.<ref>https://ift.tt/2rNAWV1>
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== References ==
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__METHODS__
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__METHODS__
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