By writing down worries, they can become more capable of challenging cognitive distortions and processing difficult emotions. Journaling is a great tool, both in counseling and at home, and can help teens to identify common fears and triggers that are causing them anxiety and insomnia. Sometimes people with anxiety can’t sleep due to rumination and worry. In fact, studies have shown that yoga can help with insomnia or insomnia-related to disorders, like anxiety. Mindful, diaphragmatic breathing is an important part of any yoga practice and could help your child feel calmer before going to sleep.
The therapist may ask your teen to remove screens and other distracting belongings from their bedroom so that the area is associated with sleep and relaxation.īreathing exercises which slow the heart rate, can be an excellent way to reduce feelings of anxiety, anger, depression, or other negative emotions that may be keeping your teen up at night.Ī CBT therapist may recommend that your child incorporate meditation or yoga poses into their bedtime routine. Using CBT a counselor can help your teen track their screen time as well as their feelings when they view certain media. Social media devices can also trigger anxiety and insomnia, since they can lead to fear of missing out, which can cause teens to lose sleep because they are worried about missing important updates from their friends.
The blue light emitted by screens on electronic devices suppresses melatonin, a hormone that helps to regulate sleep-wake cycles. Monitoring and modulating behavioral and/or environmental stimuli can help. For instance, if your child has a TV, computer, videogame console, or cellphone in his bedroom, it may be hard to get into a relaxing mindset for sleep. Some teens with anxiety-related insomnia may need to strengthen the cues in their bedroom for sleep and relaxation. While each client’s needs are different, here are a few techniques that may be integrated into treating difficulties with sleep: There are many types of coping strategies your child can use with CBT.ĬBT can help with overcoming insomnia through a variety of techniques such as stimulus control/ breathing/ relaxation/ mindfulness/ journaling and creative expression exercises.
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