"Anyone paying attention to the news knows that we are living through unprecedented political times. It's no surprise that this brings intense thoughts and emotions that interfere with our ability to rest, regulate, and care for ourselves. In times like these, we often need more self-care than usual just to survive. Protecting our sleep is one of the most important places to start when stress and anxiety disrupt our lives."
"Square Breathing There are many effecctive breathing exercises, but my students say this is the easiest to remember: Picture a square. Breathe in as you count to four (the first side of the square), hold your breath for a four count (the second side), exhale slowly to a count of four (the third side), and hold your breath for a four count (the fourth side). Then repeat this sequence as many times as needed until you relax."
Political stress keeps minds and nervous systems on high alert and disrupts sleep. Intense thoughts and emotions interfere with the ability to rest, regulate, and care for oneself. Protecting sleep is essential self-care and forms a foundation for sustained resistance and care. Standard pre-bed routines like turning off phones and calming activities may not stop racing thoughts once in bed. Simple grounding techniques can calm racing thoughts when news and fear persist. Recommended techniques include square breathing with equal counts, the cognitive shuffle to interrupt worry loops, and a body scan to relax the body with self-compassion.
Read at Psychology Today
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