We’ve all been there—waking up in the middle of the night, our minds racing, anxiety creeping in. The usual response? Getting up, engaging with the thoughts, and overthinking ourselves into exhaustion. But what if there was a way to gently guide yourself back to sleep without spiraling into overanalysis?
A Grounding Practice for Middle-of-the-Night Anxiety
Instead of getting up and fueling the anxious cycle, try this:
Pick a Phrase to Anchor Yourself
Choose a simple, calming phrase to return to whenever your mind starts to wander. One that might work is “Here and now.” It’s short, grounding, and reminds you to stay present rather than getting lost in anxious thoughts.
Tune Into the Physical Sensation of Anxiety
Anxiety isn’t just thoughts—it lives in the body. Instead of trying to suppress it, notice where you feel it. Describe it in as much detail as possible.
“It feels like a slight pressure in my chest, dripping into a black hole.”
“My stomach is tense, like it’s tied in a knot.”
By naming what you feel, you allow the emotion to be processed rather than repressed. Research in psychology, particularly in mindfulness-based therapies, supports this idea—labeling emotions and bodily sensations can reduce their intensity.
Gently Redirect Your Mind
Your mind will drift back into racing thoughts. That’s normal. When it does, don’t fight it—just return to your phrase. “Here and now.” Over and over. No judgment. Just a gentle return to the present moment.
Why This Works
This technique borrows from mindfulness and somatic experiencing, both of which are backed by science:
Mindfulness research suggests that acknowledging and naming emotions reduces their hold on us. A study published in Psychological Science found that labeling emotions decreases activity in the amygdala (the brain’s fear center), making them feel less overwhelming.
Somatic experiencing focuses on allowing the body to process stored anxiety rather than getting stuck in a fight-or-flight loop. By describing the physical sensations of anxiety, you’re helping your nervous system regulate itself.
Anxiety-fueled wake-ups don’t have to turn into sleepless nights. By grounding yourself with a phrase, tuning into your body, and gently redirecting your mind, you create a space for rest rather than rumination.
So next time anxiety wakes you up, try this. You might just find yourself drifting back to sleep before you know it.
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