Fear: how to survive middle of the night worries

Thump, thump, thump! Panic stations. Sometimes you find yourself sitting bolt upright in bed. You just know it’s those wee small hours again, a time when you never feel so alone. Or maybe you find yourself awakening slowly, finding the fear overtaking you, despite your best efforts. How do you cope when this happens?

I’ve been in this place often, so I’m well-qualified to put together a survival kit! This is my list of things that work for me. I’ve divided it into two sections, when you are conscious enough and wanting to address the fear; the second when for whatever reason you just want to distract yourself enough to go back to sleep.

This kit is a list of soothing options to turn to when you wake in the middle of the night worrying. Some people find that they don’t have to get out of bed, but I find that taking action and moving to another physical place in itself can interrupt the worrying mind.
(There are plenty of herbal solutions to help sleep come easily — my Mum swears by homoeopathy) but this is a very personal list of what I do that works. Try compiling your list, have it by the bed so you don’t have to think when you do wake up, and let me know what happens! (These are in no particular order, none are better or worse than others).

Distraction actions

1. Read your novel (no business reading or studying allowed!)

2. Get up and have hot milk

3. Shake your body out

4. Watch the TV

5. Write a letter to someone, longhand

Moving towards faith actions

1. Use an affirmation to calm down, eg I am so happy and grateful now I have….

2. EFT: Use Even though I am worried about …. I deeply and completely love and accept myself. (See www.emofree.com for more info re EFT)

3. Write sentences beginning: Wouldn’t it be nice if….. to help you move your energy from worry to ease

4. Write about all the positive aspects of what you’re worrying about

5. Pray, meditate, contemplate, listen to your Higher Power.

6. Throw the I Ching (or use any other kind of divination system familiar to you)

7. Direct your thoughts deliberately to what you WANT to have happen, instead of what you DON’T want to have happen

8. Give yourself 5 minutes maximum of really going full tilt into the worries. Imagine the absolute worse. Then in just as deliberate a way, imagine a successful outcome of whatever you’re worrying about, for at least 5 minutes.

9. Read or dip into a book you know soothes you and reminds you you are not alone. (Make sure this book(s) is by your bed at all times.

So hopefully this helps in those long dark nights when it seems you are all alone….