When you wake up worried
Ivy Griffin
Dear sensitive one, do you have those days where you wake up worrying? Like, before you even open your eyes, the worry is taking over? “Ugh, there’s that meeting that I’m dreading.” “I have so much to do; how am I going to get through it all?” “I really wish I could just stay in bed forever.” “How am I going to manage?” Your stomach gets tied in knots or the butterflies take over, and your whole body feels tense before your feet even hit the floor.
It’s miserable to start a day with so much worry swirling around you! But I’ve definitely been there too. I hate feeling that sense of unease before I’m even fully awake. It starts everything off wrong and makes you not want to get out of bed to begin with. As highly sensitive people, we’re especially susceptible to feelings of worry and overwhelm, and in our ever-changing Covid world, it’s easy to get overwhelmed. Overwhelm may cause us to feel paralyzed and not even begin what we need to do, or it may have us going through our days filled with tension and stress.
So, how can we stop or interrupt this vicious cycle?
Start the night before with a solid bedtime routine. If you know you have a ton of things to do, it might help to make a list or use an app like Trello to keep track. Often, there can be relief in knowing that you don’t have to keep everything in your head. Then, spend at least 30 minutes before bed relaxing. Put away your phone or device, or make sure they’re on “night” mode and aren’t emitting the blue light that’s going to wake you up. Then, do something truly relaxing for you. Have a cup of Sleepytime tea, read, flip through a magazine, listen to soothing music or a guided meditation. There are no guarantees, but the more we give ourselves opportunities to feel calm and relaxed, the more likely those feelings are to carry over into the rest of life (or at least be easier to reconnect with after a stressful experience).
Pause. Psychologist and author Tara Brach talks about the importance of the “pause” throughout our daily life. Pausing literally means stopping whatever you’re doing, being still, and just breathing for a moment. Breathing can help us connect with our bodies, and deep breathing activates the parasympathetic nervous system, which tells our brain, ‘relax, everything is ok.’ Even a brief pause can help us slow down our emotional reactivity.
Be mindful. Just notice what is happening in the moment. Feel your belly rise and fall with each breath while you’re lying in bed. What do you hear? What do you see? What do you smell? What sensations do you feel on your skin? Do you taste anything? Noticing 1-2 things with each of your 5 senses is a great way to interrupt worry and focus on the moment that you’re living in.
Distract. If you find the worries or the feeling of overwhelm keeps returning, try distracting yourself for a while. Distraction is helpful when it’s planned AND temporary. (I mean, no matter how much we might want to live there, it’s not gonna get the task completed. :) ) I often notice that this is a great tool for HSPs who are stuck in the cycle of worrying. Listening to a great podcast, reading a book you really enjoy, watching a show you love, or having an interesting conversation can redirect your thoughts and feelings and give you a much needed break. If you’re going about your morning routine, listening to an audiobook or having a familiar show on in the background can offer distraction while you’re doing what you need to do to start your day.
Our sensitive natures can make us prone to worrying and dreading anything uncomfortable or stressful. But our sensitivity can also really benefit from practicing relaxation and mindfulness and from digging in to distractions we love because, as HSPs, we benefit more from positive experiences as well. I invite you to intentionally add some more positivity and calm into your day, no matter how long that list is. Remember, most things aren’t the end of the world if they don’t happen, and it’s your job to take care of your body, mind, and soul for the long haul.
All the best,
Ivy
Ivy Griffin, LMFT # 51714, Director
she/her
Thrive Therapy & Counseling
thrivetherapyandcounseling.com (link to http://thrivetherapyandcounseling.com/highly-sensitive-people)
916-287-3430
hello@thrivetherapyandcounseling.com