Managing stress and Anxiety
Our highly evolved brains enable us to do amazing things, but sometimes they can trip us up! often the things that send our bodies into our survival 'threat' mode - where we gear up to fight or run away - are what our brains can imagine, rather than what's actually happening.
The challenge is that when our bodies go into threat and survival mode, they automatically prime our brains to look for further threat - setting up tricky thought loops.
Try the methods below to help calm your body, to give your brain a chance to recognise that you're ok!
Tips and tricks for adjusting your sleep schedule for school
Making those first few days less painful
Of course, over the summer you will have let yourself follow your natural sleep schedule, which for an evolving teenage brain is a natural tendency to fall asleep later and wake up later. Problem is, in the next couple of weeks, you're going to need to wake up
01
Step by step
Don't try and adjust your schedule in one go - it will most likely leave you feeling exhausted! instead try waking up 30 mins-1 hour earlier each 2-3 days, for an easier adjustment, so that the night before school, you're able to sleep from around 10pm
03
Get moving in the day
Regular physical activity can help you fall asleep faster and sleep more soundly. Try to get some exercise during the day, even if it’s just a walk or some light stretching. Just be careful not to exercise too close to bedtime, as that can make it harder to fall asleep
02
Start a relaxing routine
Your brain needs signals to know it’s time to wind down. Try to establish a calming routine before bed, like taking a warm shower, reading a book, or listening to soft music. Avoid screens at least an hour before bedtime since the blue light can trick your brain into thinking it’s still daytime.
04
No late night munching
What you eat and drink, especially in the evening, can affect your sleep. Avoid heavy meals, caffeine, and sugary snacks close to bedtime. Instead, opt for a light snack like a banana or a small bowl of cereal if you’re feeling hungry before bed.
05
Keep your bedroom sleep worthy
Your sleep environment plays a big role in how well you rest. Make sure your room is cool, dark, and quiet. If noise or light is a problem, consider using earplugs or an eye mask. Keeping your room tidy can also make it feel more peaceful and relaxing.
06
Be patient with yourself
Changing your sleep habits takes time, and it’s normal to have a few restless nights as you adjust. Be kind to yourself and remember that it’s okay if it doesn’t happen overnight. With patience and practice, your body will adapt