Fear: Middle of the Night Survival Kit for when the worries wake you up

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

You might find that you don’t have to get out of bed, but I find that taking action and moving to another physical place in itself can interrupt my worrying mind. It is a really hard thing to do, to get out of a warm cosy bed when it’s dark and cold, but it often works.

There are plenty of herbal solutions to help sleep come easily – (my Mum swears by homoeopathy), and many books available, 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

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

• Get up and have hot milk

• Shake your body out

• Watch the TV (something soothing, or cheerful — no violence or fear based movies!)

• Write a letter to someone you love, longhand

Transformation actions

• Use a positive statement to calm down, eg I am safe and secure; all is well.
  

• 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)

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

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

• Pray, meditate, or contemplate.

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

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

• Do the Five Minute Flip: 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.

• 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.

Hopefully this list inpires you to start your own, and will help you use the wee small hours as a support for you, rather than a hotbed of worry.