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Mindful Hearts Institute
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Are you feeling overwhelmed and need helpful tips and information?

Check out these websites:

https://www.huffpost.com/entry/sneaky-ways-coronavirus-anxiety-coming-out_l_5ec2feadc5b6cb36f3f2f05a• Care for Your Coronavirus Anxiety: https://www.virusanxiety.com/

• 7 Science-Based Strategies to Cope with Coronavirus Anxiety: https://theconversation.com/7-science-based-strategies-to-cope-with-coronavirusanxiety-133207

• Managing Coronavirus Virus Anxiety: 10 Practical Suggestions: https://nickwignall.com/coronavirus-anxiety/?ck_subscriber_id=736862797

• Five Ways to View the Coverage of Coronavirus: https://www.apa.org/helpcenter/pandemics

• Taking Care of Yourself in Times of Uncertainty: https://afsp.org/taking-care-of-yourmental-health-in-the-face-of-uncertainty

Engage in some Self Care and get some Sleep!

SELF-CARE: Lots of important things happen in your brain and body while you sleep. Research shows that while you sleep, your brain is hard at work forming the pathways necessary for learning and consolidating the information you’ve taken in that day. Sleep deprivation will impact your mood, energy, memory, grades, ability to focus and your ability to concentrate in class and on homework. Research shows you need 7 to 8 hours of sleep consistently EVERY night to be well-rested and perform optimally.

Here are 11 strategies to improve your sleep hygiene. Circle one strategy that you would like to implement starting tonight.

1.Get regular. Go to bed and get up around the same time every day, even on weekends and days off!

2. Get up and try again. Try to go to sleep only when tired. If your unable to fall sleep after about 30- minutes, get up and do something calming (not stimulating) until you feel sleepy, then try again.

3. Avoid caffeine and nicotine. Avoid consuming any caffeine (coffee, tea, soda, chocolate) or nicotine (cigarettes, e-cig) for at least 4-6 hours before going to bed.

4. Avoid alcohol. Avoid alcohol for at least 4-6 hours before bed because it interrupts the quality of sleep.

5. Bed is for sleeping. Try not to use your bed for anything other than sleeping and sex, so your body comes to associate bed with sleep.

6. Electronics curfew. Don’t use back-lit electronics one-hour before bed, as artificial light hinders hormones and neurons that promote sleep. ]

7. No naps. Avoid taking naps during the day. If you can’t make it through the day without a nap, make sure it’s before 3 p.m. and no longer than an hour.

8. Sleep rituals. Develop rituals to remind your body that it is time to sleep, like relaxing stretches or breathing exercises for 15 minutes before bed.

9. No clock-watching. Checking the clock during the night can wake you up and reinforces negative thoughts such as, “Oh no, look how late it is, I’ll never get to sleep.”

10. The right space. Make your bed and bedroom quiet and comfortable for sleeping. An eye mask and earplugs may help block out light and noise.

11. Keep daytime routine the same. Even if you have a bad night’s sleep, it is important that you try to keep your daytime activities the same as you had planned. That is, don’t avoid activities because you feel tired. This can reinforce the insomnia.