Anxiety, Insomnia & Depression, Oh My!

Anxiety, Insomnia & Depression, Oh My!
With all of the stories in the news about the economy, we are bombarded with negativity about our current financial situation and more projected negativity into the future. While these things that are happening are real and true, how we take in and interpret these circumstances is a matter of choice. We can choose to allow this chaos to spoil our enjoyment of what we still do have, or we can choose to allow it to spin us into anxiety, disturbances in our sleep, and even depression. But there are things that we can all do to get through these trying times.

Try limiting the amount of news that you watch about the current situations affecting us now. While it is important to be informed, be balanced in how much of this negativity you allow into your life. Take a “news fast” and try not watching the news immediately before bed. This is too stimulating and can contribute to insomnia and poor sleep in general.

Cultivate a sense of gratitude for what is right in your life and most importantly, be grateful for the relationships in your life that contribute to peace and happiness for you and your family. In hard times, there are always things for which we can be grateful. This sense of gratitude can trickle into other areas and we can see how blessed we really are compared to other parts of the world.

Choose natural remedies for anxiety, mild depression and sleep disturbance like essential oils, melatonin, herbs, meditation and yoga, just to name a few. These things assist us in achieving better balance which can help us manage the bigger picture of our lives.

Additional Tips to Alleviate Anxiety, Insomnia & Depression
• Try diffusing essential oils that are soothing and relaxing to the physiology, such as Peace and Calming, Lavender, Patchouli, and Chamomile. At bed-time, these can be diffused in your bedroom.
• Give yourself a foot massage or a full body massage (Abhyanga in Ayurveda) with massage oils that contain essential oils of Patchouli, Vetaver, Basil, Ylang- ylang, Lavender, or Lemon.
• Sip a soothing cup of hot tea before bed, such as Chamomile or herbal teas containing Nutmeg, Cardamom, and Coriander, or some warm milk with a pinch of these spices added to it.
• Eat a relatively light dinner by 7:30 PM.
• Minimize exciting or invigorating activity, or vigorous or intense mental activity after 8:00 PM.
• Try to go to bed with lights out by 10:30 PM. Allow yourself to awaken naturally between 5 and 6:00 AM.
• Soak in a warm bath for 15-20 minutes with some essential oils added.
• Turn the lights low, light a candle and listen to soothing music before bed or any time you are feeling anxious. Breathe!!

• If you are feeling anxious at bed time, try journaling your mind chatter for a few minutes to “download” your thoughts or concerns so you do not need to ruminate about them when you close your eyes.
• Do not watch television or work in your bedroom.
• Read inspirational or spiritual material before retiring rather than anything too stimulating.
• To help you fall asleep, close your eyes and simply “feel your body”. Notice any areas of tension and consciously decide to release that tension and relax those areas.
• Watch your slow, easy breathing until you fall asleep.
• Relax, Breathe, and Enjoy a peaceful heart and restful sleep. Life is too short not to enjoy every moment!

Dedicate yourself to learning more about what you can do to calm down, sleep better, and achieve more balance in your work and life as we move further into the season of manifestation of our goals and dreams.

By Dr. Joanna Carmichael

Dr. Joanna Carmichael a registered nurse, doctor of metaphysics and Divinity, Interfaith Minister and Chopra Center-certified instructor of Primordial Sound Meditation, Ayurveda and Yoga. She is the Founder of Kalyana Centre in Narberth, PA – a collaborative of holistic wellness practitioners dedicated to your physical, emotional and spiritual wellbeing. Find us at and or 484-412-8815

3 Responses to "Anxiety, Insomnia & Depression, Oh My!"

  1. Therapist60   September 25, 2013 at 1:58 am

    For those willing to try a psychological/spiritual approach to dealing with depression I found this very helpful website. I recommend it to many of my psychotherapy clients with whom I am working with for depression. The tools offered actually work for those willing to apply themselves. Having worked with depressed clients for 40 years I find that therapy with a psychotherapist who has experience with depression and some good self-help tools like those mentioned above is a good long term solution to ending depression. It takes real commitment on the part of the depressed individual to getting out of that dark place but it can be done.


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