Dreading the future, or anticipatory fear, is quite common and can be quite debilitating in extreme cases. People struggle with anticipatory fear when they worry about the outcome of a future event they have never experienced before.It can also be linked to the intolerance of uncertainty which leads to indecisiveness and an increased likelihood of constant comparison. Thus, people tend to overthink the possible outcomes of their decisions.

Past negative experiences can make people feel worried that the same series of events will line up allowing the past to recreate itself.

Prior Painful Experiences

When the anticipatory fear is rooted in a past event or experience, it is often associated with dread, which can be physiologically intense and frequently associated with something ominous or traumatic in nature. Some form of trauma is often at the root of a dread response.

A study says that, if you're experiencing high levels of anticipatory fear, protective responses can lead to being unable to think clearly, being afraid to leave the house, or even being afraid of most social interactions.

Protective Responses

1. Practice Mindfulness Research has shown that mindfulness can improve emotion regulation, which is incredibly helpful in reducing stress.2. Repeat MantrasYou can repeat things like:<ul><li>I am safe</li><li>It's gonna be alright </li><li>All is well </li></ul>Saying things like this to yourself can be helpful as your search for a long-term solution.

Ways to Fight Anticipatory Fear

3. Exercise Exercising can help keep you in the present moment. This way you are forced to think about the task at hand rather than worry about the future.4. Keep a journal ﻿Keeping a journal can help you fight off hindsight bias, which is when you get caught up thinking that you had better control of past events.

Whether you have found yourself experiencing anticipatory fear as a result of past traumas or for another reason altogether, it is important to find a therapist who can help you. Specifically, it would be helpful to seek out a therapist who specializes in the treatment of anxiety, trauma, and PTSD.

5. Seeking a therapist 

It is completely normal to fear the future, but definitely take note if your fears are starting to take up a lot of your mental space. It's also important to notice if your actions are being impacted by your concerns. That said, hopefully, you can rest a little easier knowing that there are ways to get help and to move past these fears.

It happens to me..always! But it's normal, yeah. 🥲

If you the future and find yourself feeling fearful or anxious from those thoughts, you may have a fear of the future. Here are some tips to help you address your fears.

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

health

Health

mentalhealth

Mental Health

communication

Communication

Future Fears 

New plan: Think about what makes you specialLots of us have a friend who posts perfect craft projects (“Nailed it!”) or know a fellow parent who never misses a kid’s game, but dwelling on where you fall short isn’t helpful. “By learning to focus on ourselves instead of others, we can decrease our stress and anxiety, increase our happiness and self-esteem, and live a more purposeful and authentic life,” says Renee Exelbert, Ph.D., a licensed psychologist and an adjunct professor at New York University.

1. Comparing yourself with people around you

Shouldering responsibility for everythingNew plan: Delegate—even if it doesn’t seem worth itWhether you’re handling a big project at work or planning a family reunion, it’s easy to fall into the trap of doing most of the work to be sure the end result is perfect. “We go through life as if we’re responsible for every outcome we experience,” says Amy Johnson, Ph.D., author of The Little Book of Big Change. “We fail to recognize just how much happens effortlessly.” Letting other people pick up the slack will lower your stress, and you may be pleasantly surprised with the outcome.

2. Shouldering responsibility for everything

New plan: Notice who comes throughIt’s hard to forget friends who didn’t visit when you were laid up or failed to attend an event you hosted. “This ‘injustice collecting’ causes us to see the glass as half empty versus half full,” Exelbert says. “Embrace gratitude for those who do show up. It increases our happiness, improves social relationships and self-esteem, and increases our longevity.” Try starting a gratitude journal: Every day, write a few sentences about something you’re thankful for.

3. Tracking who disappoints you

New plan: Take intentional breaksLeave your phone out of the picture when you’re with friends and family, even if you’re just digging into takeout food on the couch. “We simply can’t focus after so much online time; this practice shortens our attention span,” says Lori Whatley, Ph.D., a clinical psychologist and the author of Connected & Engaged. Plus, she adds, “too much social media use has been connected to depression and anxiety.” One thing that will help: practicing mindfulness. If you’re new to the idea, try a meditation guide or an app like Headspace. Stay in the present moment

4. Constantly checking your phone

Shopping for happinessNew plan: Revel in nonmaterial joys and experiences“So much of our energy is spent chasing [physical] things we think will make us happy,” says Johnson. “The next vacation, losing a few pounds—they never lead to lasting happiness.” She says humans evolved to “recalibrate” quickly after events, so the happiness boost triggered by things outside of ourselves fades fast. Teaching a niece how to read, having adventures with friends—intangibles like these give us real warm fuzzies.

5. Shopping for happiness

OverthinkingNew plan: Focus on what you can controlThousands of years ago, the practice of turning stuff over in our minds kept us from repeating dangerous mistakes, says psychiatrist Mimi Winsberg, M.D. These days, overthinking can lead us to agonize over mundane things like the wording of an email or events beyond our control. To prevent spiraling, decide whether you’re obsessing about something you can actually change. If so, allot a certain amount of time to taking action, then distract yourself with an activity like a movie or exercise.

6. Overthinking

New plan: Loosen your grip and let it goEven if you know that your coworker purposely leaves you off happy hour invites or that a neighbor spoke ill of you, revisiting these complaints hurts only you. “Holding on to anger and repressing angry feelings may increase blood pressure and the risk of coronary heart disease,” Exelbert says. “Forgiveness can lead to healthier relationships and improved mental health.” Consider where the other person was coming from (maybe your coworker feels insecure about their work performance or your neighbor has been stressed by caregiving duties).

7. Holding on to a grievance

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Marketing & Sales

moneyandinvestments

Money & Investments

7 Unhelpful Habits Everyone Should Quit

What we think we know is what we believe we know.

Psychologist, B.F. Skinner put a pigeon in a box and gave it food at regular intervals irrespective of what it was doing. He noticed that the pigeons believed that they were given food because of what they are doing; like hopping around etc.This behavior was called as 'superstitious belief' by Skinner.

Skinner box

Here, Michael made a room with checkerboard tiles on the floor and a button in the middle of the room kept at a table. He also made a money outlet (like the food outlet in original skinner box) from which 1 dollar bills would come out. The people (pigeons) were told that their aim is to collect as much bills as they can in 10 minutes. Michael sent them each bill after 30 seconds BUT people thought that they are causing the bills to come. For example, a woman thought that her opening and closing of the door led by pressing of the button was causing the bill to come.

Human Skinner Box

some people thought that dancing would urge the machine to give bills. A lady thought that pushing the button 4 times, then going out and coming in to the room was causing it, some made the producers laugh. But there was this one man who just stood there and didn't push the button at all, in fact, he resisted it. This thought of thinking that your actions are not affecting the money was called 'extinction' by Skinner. When he was asked about it in the interview, he said that he had thought that what would others not do. so he decided to do a different thing- do nothing.

Here they will be trying to feel the person that they have induced a spirit in them. That's why it's reverse exorcism.A clinic with dim lights with religious and scientific symbols here and there. People sat down on the bed, a doctor entered told that they will be facing reverse exorcism. A priest entered, holding Christ entered with his "ancient" book. They attached a brain-activity-checking machine to their head. The doctor, not the priest, started reading the things from the book like 'relax yourself, you may see a cut head or your mouth would start tweaking or fingers tinkling".

Reverse Exorcism

There was lady who said that she saw her deceased mother, she heard an angel say "Come, we can relieve you." She continued to watch wings. She could feel the winds and said that the dream was vivid.

Observation

<ul><li>We are belief-machines. We are patter seekers.</li><li>When confronted with uncertainty, people often behave superstitiously. Under the belief that they do have control.</li><li>To not form a superstition about the word around us makes us powerless.</li><li>Are we all fools?</li></ul>

Conclusions

How can a lie become true? In this episode, Dr. Aaron Blaisdell and I create a game show that is actually a giant “human Skinner Box” to observe the formation of superstitious beliefs. And Dr. Samuel Veissière helps me design and perform a placebo reverse exorcism, harnessing the power of belief in both science and religion to convince normal people that a spirit has possessed their bodies. Available with YouTube Premium - https://www.youtube.com/premium/originals. To see if Premium is available in your country, click here: https://goo.gl/A3HtfP

problemsolving

Problem Solving

How can a lie become true? In this episode, Dr. Aaron Blaisdell and I create a game show that is actually a giant “human Skinner Box” to observe the formation of superstitious beliefs. And Dr. Samuel Veissière helps me design and perform a placebo reverse exorcism, harnessing the power of belief in both science and religion to convince normal people that a spirit has possessed their bodies.

Available with YouTube Premium - https://www.youtube.com/premium/originals. To see if Premium is available in your country, click here: https://goo.gl/A3HtfP

Our World is Amazing. 

Questions? Ideas? Tweet me: http://www.twitter.com/tweetsauce

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Vsauce is...

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You: Thanks for watching!!!

Vsauce

Behavior and Belief

When we are young, we are more vulnerable to fashion and teen monthlies targeted at women. Their glossy pages offer an escape from our dreary lives. While women's magazines offer celebrity-centred advice, it is never evidence-based. Instead, it has largely frivolous, unhelpful, false and often harmful advice.

Giving your 16 year-old-self advice

You won't achieve a healthy weight through buying a particular product or going on a crash diet. Women's magazines have pages on how to lose weight fast or maintain a healthy body size using some new product or trend. Actual claims on the covers of Women's Health magazines, such as "Hot body express!" "Bikini body now!" "Have the baby, keep the body!" These are lies. There is no magic diet.What really works is watching what you eat every day, over a lifetime. No magic diet or miracle pills are needed.

Achieving a healthy weight

There's no need to aim for perfection in your diet 100 per cent of the time. Restrictive diets are unsustainable and often backfire. Yet women's magazines fixate on strict eating patterns. Whatever the trend, you'll find it in the pages of these magazines. Offering short-term perfection sells better than ideas about grinding along to achieve long-term health.

You don't need to be super strict about your diet

Many women's magazines depict exercise as a daunting task. Exercise often requires fancy gym clothes and lots of time and discipline to give you an "awesome body wherever you go." However, exercise is something that gives you energy, lifts your mood, and makes you feel strong and healthy. Exercise doesn't necessarily require gym clothes or running shoes. You can do it throughout the day, every day.

Exercise doesn't have to be annoying or overly complex

Women's magazines uncritically show faddish health advice from celebrities. Beyonce is held up as the go-to authority on the vegan lifestyle. InStyle states it is the reason behind her "#flawless" looks and "killer curves." Gwyneth Paltrow's popular gimmicks include <a href="http://goop.com/detox/">detox cleanses</a> and <a href="http://www.cosmopolitan.com/health-fitness/advice/g1523/get-flat-sexy-abs-without-doing-crunches/">special workouts</a>. In reality, almost every celebrity-driven trend falls apart under even modest scrutiny. The fads are often motivated by a celebrity's business interests more than by research about health.

Celebrities aren't good sources of health information

Author <a href="http://www.salon.com/2015/05/01/gwyneth_paltrow_is_wrong_about_everything_my_adventure_in_goop_endorsed_cleanses/">Timothy Caulfield</a> spent years researching the science behind celebrity health and beauty tips. He found that most beauty products had either no data behind them or very small and unreliable studies to back up the fantastical claims. Using beauty products in your daily routine is not bad, but the promises they carry on their labels are probably bunk. When they come with heavy price tags, you're probably getting ripped off.

Expensive creams and potions won't make you more beautiful

Women's magazines sell the idea that we can all look better. It usually involves looking like someone famous like Kim Kardashian. However, we look like ourselves. Only Kim Kardashian looks like Kim Kardashian. Her career depends on beautifying her face and body. And even she doesn't look that way without a lot of help.

You shouldn't aspire to look like Kim Kardashian

Women's magazines may give so-called health advice, but they still carry ads from cigarette companies that depict smoking as a glamorous exercise for beautiful people. Given what we know about the harms of smoking,<ul><li>that it is one of the worst things you can do for your health,</li><li> it prematurely ages your skin and body,</li><li>it promotes many terrible illnesses</li><li>and makes you less attractive,</li></ul> it completely undermines all the other so-called health "advice" in these magazines.

Smoking isn't glamorous

The pages of women's magazines are filled with diets and products that supposedly help you "cleanse your body." This includes clarifying shampoo, detoxifying salads and juices, supplements, enemas, and even colon cleanses. Science-based medicine had long rejected the concept of a detox other than when someone was poisoned or is weaned from heroin addiction. Our bodies are quite capable of getting rid of harmful stuff by themselves.

Unless you're a heroin addict, you probably don't need to detox

The advice in their pages is too often insane, aimed at fearmongering, and totally science-free.

fashion

Fashion & Beauty

artsandculture

Society, Arts & Culture

Flat abs fast! Hot body now! Why you should (almost) never believe health advice in women's magazines

When the pandemic first began, many experts feared that even people who managed to avoid the virus would suffer from unprecedented levels of loneliness. What would happen when millions of people were told to stay at home and distance themselves from friends and loved ones? Two years of research later, experts have found that loneliness levels were already dire enough to pose a threat to mental and physical health.

Only The Lonely

Across the U.S. and European populations, the differences in loneliness before and after the Pandemic are small.Researchers found about a 5% increase in loneliness in the period immediately following the outbreak, but these differences do not mean anything clinically at all because the increases were so small.

Pandemic Blues

<ul><li>More people are feeling comfortable talking about mental health and the role that loneliness can play in mental health disorders.</li><li>Researchers who study loneliness say that it hasn't always received the kind of attention it deserves as a major threat to health.</li><li>Primary care doctors and therapists don't regularly screen their patients for signs of loneliness.</li><li>Japan followed the U.K. in appointing its first Minister of Loneliness in 2021.</li><li>WHO is considering creating a high-level commission to address social connection, isolation, and loneliness.</li></ul>

More People Are Now Talking About Mental Health Disorders

<ul><li>Research has found loneliness can significantly increase the risk of early death.</li><li>In part, that's because it's linked to a striking number of disorders.</li><li>Loneliness has also been linked to cardiovascular disease, stroke, Type 2 diabetes, cancer, and other chronic illnesses.</li></ul>

How Loneliness Affects Health

Reducing loneliness is not just increasing the number of people a person sees, but making more fulfilling social connections.Seek out relationships with others who are really "your people".Get busy to distract yourself and enrich your life-like getting out in nature, taking up a creative hobby, or meditating.Nurture existing relationships, including with people you might overlook. For example, people become less lonely after doing small acts of kindness for their neighbour.

Reducing Loneliness

The pandemic made Americans slightly more lonely—but loneliness levels were already dire. Here’s how to address it in your own life.

mindfulness

Mindfulness

Loneliness Is a Public Health Emergency. Here's What Helps, According to Experts

Sometimes we cross into situations and circumstances where we need to change ourselves.  If you are the one who is tied up following the same routine or stressed with your poor lifestyle then it's the right time to change yourself.  Sometimes Changes are necessary because you can't live forever in your comfort zone. Once in a life you have to take risks for a better life.  So here is to help you with another interesting article that will help you in changing your life in a short period of time so you can do much better.

8 Best Ways To Change Your Life 

The first and the most important step for making your life more blissful is to remove all your toxic friends and people from your life. Toxic people's are just like keeping an active bomb always with you and you don't when it will blast and how much it will damage you.  Toxic people are the main source of negativity and stress in your life so don't ever think once before breaking the relationship with them. It's better to stay alone rather than living with a person who always thinks negatively and makes you stressed.

1. Remove toxic people

First thing that you have to do is <a href="https://inspirationalblogs45.blogspot.com/2021/05/How-to-set-goals-and-achieve-them.html">set some goals </a> in your life because a goal is necessary.  Stick to your goals if you have decided to do something then don't step back, don't run from problems faced with them with courage.  Problems will make you stronger, so stick to your goals don't be afraid to take risks because sometimes risk can bring success in your life.

2. Stick to your goals

It's said that one who learns from his previous mistakes creates history and one who can't becomes history.  So <a href="https://inspirationalblogs45.blogspot.com/2021/06/Learn-from-your-mistakes.html">learn from your own mistakes </a> and try to not repeat them to get a better result in your life.  Mistakes are the staircase to success, so don't use them as a burden , use them as your stairs and believe me no one can stop you from achieving your goals.

3. Learn from your previous mistakes

Don't be impatience because success requires a lot of patience, hardwork and <a href="https://inspirationalblogs45.blogspot.com/2021/10/How-dedication-leads-to-success.html">dedication </a>.  Don't give up too early, you must have enough courage to fight through your failures.  It hardly matters how much effort you put into your work if you are impatient in life.  Success requires time and a lot of hard work so don't be afraid when you meet with failure, figure out your mistakes and try once again.

4. Believe in process

<a href="https://inspirationalblogs45.blogspot.com/2022/06/daily-routine-for-successfull-life.html">Daily routine </a> plays an important role in our life. Whatever we do reflects our future so in order to improve our future we have to make our present better.  Improving your day to day routine is quite tough as you are starting from the scratch but one you manage to build a productive daily routine then believe me success is yours.

5. Build a new daily routine

It's said that a healthy mind lives in a healthy body and the best way to make yourself healthy is to invest your time in yoga and exercise.  Exercise and yoga are the best ways you can make your body fit, as it gives you energy so you can work more effectively.

6. Invest your time in health

Stress and anxiety are common in today's society and are the main source of negativity of today's society.  See our life is too short and we can't waste it in being stressed and anxious, life is for enjoyment not for taking stress.  So <a href="https://inspirationalblogs45.blogspot.com/2021/08/18-effective-ways-to-reduce-stress-from-your-life%20.html">cope up with your stress </a> , control your emotions because a man who can't control his emotions can't achieve anything in life.

7. Cope your stress and anxiety

Books are the main source of knowledge. A single book is enough to indicate to you the best tips to lead a happy life.  Start reading books today because they will never disappoint you with knowledge they will always make you learn something new.  So start reading books. If you can't read books then go for audiobooks and podcasts that are available on YouTube and Google podcasts.  Start your life journey and make yourself a better person in life.

8. Read new books

Life is all about learning new things and changing yourself for a better future. So if you are stuck up with your daily routine and want to make yourself a better person then surely you must follow the tips.

Conclusion 

There are many ways to change your life. Learn more about the ways to change your life and make it better.

Being inspired is a very tough task . But not the impossible one , introducing you the best and evergreen blog that will make you inspired everyday .we will provide you the quality of content just for free

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Motivation & Inspiration

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Habits

8 best ways to change your life 

"One key to success is to have lunch at the time most people have breakfast."

I woke at noon and saw no reason to get out of bed. It was a Wednesday. I had been drinking wine until 5 a.m. that morning at the publishing industry living room party, my weekly routine. Eventually…

productivity

Productivity

How to Create a Bulletproof Morning Routine

One reason that the theory of evolution is controversial is the claim that sheer randomness produces information. That is, randomly generated events are somehow selected for survival and continuing complex development (Darwinian evolution). The theory is understandably popular because, if correct, it would answer a great many questions. The problem is, we do not see randomly generated events producing complex mechanisms in the life around us. We are asked, however, to believe that this modern synthesis is true over the grand sweep of evolutionary time.

Evolution And Sheer Randomness

Over the years, it has become evident that evolution happens in a number of ways, including horizontal gene transfer between unrelated species, epigenetic inheritance of genes that changed during our parents’ lifetimes, and convergent evolution — where vastly different life forms end up with very similar mechanisms as a result of pursuing a common goal. Efforts to incorporate these processes into evolutionary theory are sometimes called The Third Way or Extended Evolutionary Synthesis (EES).

The Third Way

A new model of evolution relies on information theory, which is itself interesting because information is governed by different rules from matter and energy. For example, it is created by ruling out possibilities, it is relational, not causal, and it is not reduced by being shared. It is also immaterial. For example, Einstein’s bomb equation, e = mc2 , had a huge impact on the world but by itself, it is an immaterial idea.

A New Model Of Evolution And Information Theory

Information can be stripped of all matter and appear in a variety of media: one could phone and tell you the winning lottery number or send you an email or a letter about it or discuss it on radio or TV. Vastly different material media; same information.

Material Media, Immaterial Information

<ul><li>Information is immaterial by nature but must have a physical form to exist. </li><li>Inherited information may be found in many forms.</li><li>The forms have divergent properties and information may over time change its physical form.</li><li>The term “hereditome” refers to the sum of inherited information and its forms.</li><li>The substrate of natural selection is immaterial information.</li></ul>

The Information Continuum Model Of Evolution - Key Points 1 of 2

<ul><li>The Information Continuum Model is a simple heuristic model that allows evolution and natural selection to be investigated without conceptual restrictions imposed by the properties of individual hereditome components.</li><li>The conceptual nature of Information Continuum Model enables it to serve as an interdisciplinary platform for collaboration between natural and social sciences. ﻿</li></ul>

The Information Continuum Model Of Evolution - Key Points 2 of 2

The fallacies of a simplified gene-centric model of evolution have become evident in light of the cumulative evidence that inheritance is more than just genomes. 

Information follows different rules from matter and energy, which might change the way we see evolution.

scienceandnature

Science & Nature

There’s A New Evolutionary Theory Based On Information

<ul><li>Eat the right way</li><li>Eat less often</li><li>Get exercise</li><li>Get quality sleep</li><li>Stress your body: adversity mimetics</li><li>Supplements</li><li>Track your data</li></ul>

The most critical things to slow down aging

1. mTOR (Mammalian target of rapamycin)Low levels of mTOR activates Autophagy (a signal that times are tough), the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier ones.2. AMPK (AMP-activated protein kinase)AMPK is a sensor of energy; low energy is a good thing for longevity. In response, it protects the body because it thinks it’s going to run out of food. We get more AMPK through exercise and fasting.3. SirtuinsSirtuins are a family of signaling proteins involved in metabolic regulation.  They take care of DNA repair and stabilization of the epigenome.

Three Longevity Genes

<ul><li>Fasting inhibits mTOR and activates AMPK and the Sirtuins.</li><li>Sugar spikes glucose. Glucose shut down sirtuins and AMPK.</li><li>We should avoid high protein diets (specially red meat) for longevity. </li><li>Exercise, Heat, Cold & Other Stressors are “Adversity Mimetics” - we want to trick the body into thinking it’s under threat of survival.</li><li>Weight training maintains hormone levels, the ability to walk well and to have good posture, and also makes you look better, which can boost your confidence and reduce anxiety and stress.</li></ul>

When the cells replicate, the best thing is that they replicate into the same type of cell (we have liver cells, skin cells, nerve cells, etc.).As we age, the packaging of the DNA that allows a cell to remain of a certain type of cell forever starts getting lost. This is the process that give birth to most diseases (Dementia, Alzheimer, Diabetes, Heart Disease). If you slow down Ex-differentiation, it means you are getting the cells to remember how to behave. And consequently, you reverse aging.The 3 regulators (mTOR, AMPK and Sirtuins) slow down the Ex-differentiation process.

Ex-Differentiation

In the Morning:<ul><li>1g of resveratrol with yogurt or olive oil</li><li>1g NMN</li><li>Spermidine: 1g</li><li>Fisetin </li></ul>At night: 800mg Metformin, after dinner. Not the night before doing weightlifting.

Supplements - Dr. Sinclair’s Protocol

This is a summary of the first season of the Lifespan Podcast. Need to listen to the whole thing.

The following article is a summary of the first season of the Lifespan Podcast, from world-renowned research doctor David Sinclair, Ph.D. Dr. Sinclair is a professor of genetics and co-director of…

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Food

exerciseandfitness

Exercise & Fitness

longevity

Longevity

Reverse Aging: How To Live Longer and Healthier

When it comes to falling asleep, the single most effective thing you can do is calm your mind.Sure, that might be easier said than done — especially when it’s the middle of the night and you’re desperately waiting to fall asleep. But there are several not-so-obvious ways to quiet your thoughts and prep the brain and body for sleep.Instead of taking a hot bath, pouring yourself a night cap or squeezing in a workout before bedtime, here are a few expert-backed ways to dupe your mind into sleep

So You Are Unable To Sleep

One of the most effective ways to trick yourself into falling asleep is to, well, try not to sleep. Trying too hard to sleep never works, and all that worry and anxiety about falling asleep is what actually keeps so many people up at night.By doing the opposite and forcing yourself to lie in bed and stay awake all night — a phenomenon called <a href="https://div12.org/treatment/paradoxical-intention-for-insomnia/">paradoxical intention</a> — you’ll unintentionally doze off at some point. In your mind, you’re actually trying to stay up but sleep will eventually kick in.

Don't Sleep To Get Sleep

The key to getting good sleep isn’t all about what you do, and don’t do, at night. In fact, your morning routine can have an even bigger impact on your sleep.Set your alarm and get light first thing — this doesn’t just cue your body when wake time is, but also when sleep onset should occur. Waking up when your alarm goes off, at the same time each day, and exposing yourself to daylight sets your internal clock, making it easier to fall asleep at bedtime.

Focus on Your Mornings

Carving out time to worry earlier in the day can help you fall asleep at bedtime. Instead of dismissing your worries altogether, if you spend time worrying about things a few hours before bed — not right at bedtime — you can sleep better at night.A quick tip: Take 15 minutes to jot down those concerns in a journal, so you can get them out on paper and leave them there. That actually can decrease the amount of worry that happens at bedtime.

Let Yourself Worry

The sounds and darkness of nature are natural ingredients for inducing sleep. After all, nature is known to reduce stress, lower blood pressure, reduce hard rate, and decrease muscle tension.To get to sleep, just think about nature — like the last time you slept in a remote cabin or laid out under the stars.

Think About Nature

Slow, deep belly breathing — like the 4-7-8 method in which you inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds ― is known to increase relaxation and bring on sleep.Furthermore, simply focusing on your breath can take the mind off other concerns and worries and bring you to the present moment. Taking your focus away from the environment and placing it on something entirely in your control (the breath) helps the mind to settle and become calm.

Focus On Your Breath

There’s a common misconception that exercising at night can help you sleep easier. But while working out tires your body out, it doesn’t necessarily exhaust your mind.After a marathon, your body might be tired but that doesn’t mean your mind will be ready for sleep. Regular exercise improves sleep, in general, but exercising in order to fall asleep won’t do you much good. A better way is to read a book or do puzzles.

Exhaust Your Mind

Got insomnia? Sleep psychologists share a few unconventional tips that will help you get those Zzzs.

6 Weird Ways To Trick Your Mind Into Sleep That Actually Work

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