5 Ways to Beat Nighttime Anxiety

Image courtesy of FrameAngel at FreeDigitalPhotos.net
Image courtesy of FrameAngel at FreeDigitalPhotos.net

One of the most challenging times of the day for people with anxiety is the time right before bed. After a long, stressful day, a person with anxiety may struggle to decompress, which can often lead to sleepless nights, which only contributes to the anxiety and stress felt the following days. Finding ways to relax before bed is the key to getting to bed in a timely manner. Here are a few ways to combat nighttime anxiety and fully relax before bed time.

1. Stretching – We hold so much tension in our bodies, especially at the end of a long, stressful day. Doing some simple, light stretches can help release some of this tension, which will help the body relax overall. Many people with anxiety also have issues with soreness and even bruxism (teeth grinding), so getting some stretches in before bed helps to prevent both of these things so you can wake up in the morning feeling refreshed, not sore!

2. Meditation – Meditating before bed helps you find peace and quiet in your mind so you can drift off to sleep with ease. Find some peace and quiet in your own home and meditate for a little while before going to bed. If quiet is hard to come by in your home, lie down and listen to a guided meditation through headphones. You can find many free guided meditations on YouTube to help you get ready to drift off to sleep. Try this one!

3. Essential Oil Diffuser – Many studies have shown the benefits of using essential oils for those struggling anxiety, depression, physical pain, stress, and more! There are particular oils that have been proven to benefit anxiety in particular. These include lavender, rose, chamomile, bergamot, ylang ylang, vetiver, and frankincense. Choose your favorite scent, put it in an oil diffuser, and turn it on when you are beginning your relaxing process before bed. Find essential oils and diffusers on Amazon.

4. Coloring – Adult coloring books have become the newest trend, however, did you know that they can help improve anxiety and sleep? Coloring is a relaxing, soothing activity that help with a number of mental and emotional issues. Focusing on coloring actually turns down the brain’s response to stress. Additionally, it is an activity before bedtime that does not require you to sit in front of a screen. Watching TV, playing on a cell phone, and other activities where one must stare at a screen have actually been proven to deter people’s ability to fall asleep. However, coloring still keeps a person actively engaged while also relaxing the mind.

5. Journaling – Many people know the feeling of lying awake in bed at night ruminating on all of the problems of the day, month, and/or year. However, writing a journal entry right before bed time gives us a chance to let out all our anxieties, worries, and fears. We can put the journal away right before bed along with all of these stressful emotions so that we can fall asleep easier, having already expressed the emotions that would normally be in our minds when we’re trying to sleep.

 

If you struggle with anxiety, stress-management, or sleep issues, schedule a free consultation with our director Dr. Ross to develop a wellness plan unique to your needs. Call 781-444-9115 or click here to schedule an appointment.

Why December is Great for Neurofeedback Booster Sessions

Image courtesy of Feelart at FreeDigitalPhotos.net.
Image courtesy of Feelart at FreeDigitalPhotos.net.

Neurofeedback helps to retrain the brain to function at it’s optimal ability, creating safe and long-lasting results. However, patients can return to Advanced Neurotherapy for occasional booster sessions to ensure the brain continues to stay on the right track. December is an excellent time to come in for a booster session for several reasons!

  1. Finals – If you are a student, December brings the hardest exams of the semester. In addition to the actual tests, students spend long hours compiling information and studying to prepare. A booster session keeps the brain functioning at it’s best to ensure success during difficult academic periods. The better the brain functions, the better performance a person will give on their exams.
  2. Depression and Anxiety – For many people, the holidays provoke many emotional symptoms of depression and anxiety. Although the holidays are meant to be a time of happiness and celebration, often people feel increased symptoms of emotional distress. Booster sessions provide emotional assistance to the brain as neurofeedback teaches the brain how to cope.
  3. Stress – The holidays bring about a substantial amount of stress. Holiday parties, financial struggles, and family-related issues can impact a person heavily during this time of year. Neurofeedback helps the brain handle the stress with greater ease. A booster session provides excellent stress management.
  4. Grief – For those who have lost loved ones over the years, the holidays can bring feelings of immense sadness and grief. To help the brain cope with the grief and try to improve emotional stability, boosters sessions are very effective.

To schedule a booster sessions, please call our office at 781-444-9115!

Booster sessions are effective year round! Read our list of 10 Reasons Why Neurofeedback Booster Sessions are Beneficial to Clients.

 

Migraines and Neurofeedback

Picture courtesy of stockimages at www.FreeDigitalPhotos.net
Picture courtesy of stockimages at www.FreeDigitalPhotos.net

In the US, about 30 million cases of migraines are reported each year. Migraines are persistent, pulsing headaches that come with several other difficult symptoms making daily functioning come to a halt. Anyone who has ever experienced a migraine can tell you how intensely painful they can be and how difficult they are to treat. The pain of a migraine typically worsens with exertion. Those suffering often are confined to a quiet, dark room until the pain lets up. Migraines are caused by blood vessels that become enlarged in addition to the release of chemicals from nerve fibers surrounding these vessels. Aside from head pain, those who experience migraines also feel symptoms such as:

  • Pain concentrated in one isolated spot or around one eye
  • Sensitivity to light
  • Sensitivity to sound
  • Nausea and/or vomiting
  • Dizziness
  • Lightheadedness
  • Visual aura
  • Inability to sleep
  • Neck pain
  • Nasal congestion

Those who experience migraines often feel helpless, as there is no way to know when a migraine will occur and very few effective treatments are available to stop the pain. This can cause feelings of anxiety between migraine episodes as a person does not know when the next one will strike. Living a normal life becomes challenging because of the debilitating nature of migraines.

Neurofeedback has the ability to stop a migraine in its tracks while it’s occurring. However, more importantly, neurofeedback sessions aim to reduce the frequency and intensity of migraines long term by training the brain to function optimally. Those living with migraines on a frequent basis can finally feel relief knowing that migraines occur far less after treatment and are much more manageable when they do hit. For more information about how neurofeedback can help treat migraines, please call our office to schedule a free consultation with Dr. Jolene Ross, our owner and director, 781-444-9115.

5 Sneaky Symptoms of Stress

Image courtesy of Stuart Miles at FreeDigitalPhotos.net.
Image courtesy of Stuart Miles at FreeDigitalPhotos.net.

The average person commonly experiences high levels of stress at any given time, especially if work or school starts increasing demands on performance. The body processes stress in mysterious ways. It is important to listen to what your body is telling you. Read this list of five sneaky symptoms of stress.

1. Difficulty Concentrating – There is so much to do, yet you have completely lost your ability to sit down and focus on the project at hand? Emotional stress can actually cause concentration problems. Your brain is feeling overwhelmed to the point where you begin thinking about other issues and not the task right in front of you. Not being able to focus will in turn cause more stress because you are unable to finish the work you need to accomplish.

2. Weight Gain – As if being stressed doesn’t cause enough emotional turmoil, suddenly your belt is feeling tighter than usual. Weight gain is commonly associated with stress for a couple of reasons. Impulsive eating goes hand in hand with feeling overwhelmed. Additionally, cortisol, otherwise known as the stress hormone, is produced, slowing down the metabolism and making a person crave fatty, sugary foods.

3. Digestive Issues – Stress can directly impact the functioning of a person’s gastrointestinal tract. People experience high levels of stress often experience stomach aches, diarrhea and/or constipation, nausea, and even vomiting. Combine this experience with out of control cortisol levels causing cravings for unhealthy foods, and the body becomes very overwhelmed. This is why, despite all of the unhealthy cravings you may be experiencing, eating a healthy diet is crucial to combatting stress.

Image courtesy of marin at www.FreeDigitalPhotos.net
Image courtesy of marin at www.FreeDigitalPhotos.net

4. Being Sick – You are overwhelmed and now to top it off, you seem to have caught some kind of viral sickness that you just can’t fight? Stress actually compromises your immune system making it very easy to get sick and quite difficult to get over a sickness. Getting sick ultimately contributes to your stress level as you are not able to accomplish what was making you stressed to begin with.

 5. Trouble Sleeping – Sleep is supposed to be a period of time for your body and brain to rest, rejuvenate, and ready itself for the following day. However, when stress levels are out of control, getting the kind of rest you need becomes very difficult. Falling asleep or staying asleep becomes challenging, as the brain continues to ruminate on the various causes of stress. Additionally, if you are exhausted throughout the day, it becomes nearly impossible to focus and your body craves high-calorie, fatty foods to compensate for the lack of energy, feeding into the vicious cycle of stress reactions contributing to the overall state.

Good news! Neurofeedback teaches the brain to function healthily, reducing and/or eliminating all of these symptoms of stress! Put an end to the cycle! Read our blog 5 Healthy and Natural Stress Management Tips! To learn more about how neurofeedback can help reduce stress levels and symptoms, call our office for a free consultation with our director Dr. Jolene Ross! 781-444-9115

4 Reasons for Neurotherapy Before Finals

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Image courtesy of Ambro at www.FreeDigitalPhotos.net

 

At this point in the school year, finals are just around the corner. Academic success relies greatly on several contributing factors related to your child’s overall health. Read this list of 4 ways neurotherapy can benefit your child before the hardest academic challenge of the year!

 

Neurofeedback Improves Sleep – Getting enough sleep is essential to academic success. The brain’s ability to focus is severely compromised when a child is not sleeping well, impacting their ability to focus during class. So much important verbal information can be missed and they may have difficulties completing assignments in the classroom. Memory is also greatly impacted when a child is not getting enough sleep. In order to really remember the lessons learned in class, a child must get a good night of sleep before and after the class. Consistency within your child’s schedule will help your child succeed. Therefore, enforcing a consistent bed time is highly recommended in order to ensure your child gets the sleep he or she needs. Neurofeedback helps train the brain to function healthily, and with the proper treatment protocol, will help improve a person’s ability to fall asleep and have high quality sleep with minimal restlessness.

Health Coaching Improves Nutrition Quality – Did you know that nutrition directly impacts brain function? Therefore, if your child is not getting the daily nutrients the brain needs for optimal functioning, your child’s academic performance will be directly influenced. Nutritional needs can vary depending on the child, as everyone’s brain and body is different. Additionally, if your child suffers from certain disorders, such as ADD/ADHD, poor nutrition can negatively impact the child’s brain, causing symptoms to appear or worsen. Utilizing the help of a health coach can assist you in meal planning for your child to help ensure academic success.

Neurotherapy Reduces Stress and Anxiety – The pressures from academics can provoke a child to experience heightened levels of stress and anxiety, particularly during finals. The effects from stress and anxiety can directly impact how a student performs. The various methods of neurotherapy can help keep a student on track while simultaneously reducing and/or eliminating stress and anxiety. Neurofeedback can be utilized to teach the brain to function calmly, even during moments of high stress, reducing anxiety. With the help of a health coach, achieving excellent nutrition can actually reduce levels of stress and anxiety. When the brain receives the nutrients it needs to function healthily, the brain more equipped to manage stress and anxiety. Talk therapy can help a child express their worries and concerns in a safe space, an effective method of reducing stress and calming anxiety.

Neurofeedback Enhances Overall Performance During finals, the academic demands on a child are heightened substantially. In addition to the normal workload, studying for exams and completing final projects can be overwhelming to say the least. If your child has trouble focusing, the additional time required to complete all of these tasks may seem impossible. Even if your child performs well academically throughout the year, the extra pressures during finals can be daunting and difficult. The main concept of neurotherapy is that the better the brain functions, the better the person functions. Neurofeedback teaches the brain to work at an optimal level, improving overall performance. Whether a student struggles all year round with academic challenges or the child simply needs a boost during finals, neurofeedback will improve brain function and enhance performance.