How to take care of yourself after an anxious night: 5 tips for teens
There are nights when it’s hard to fall asleep. When the siren keeps echoing in your head even after it’s gone silent. When the news stirs your imagination, and the ringing in your ears won’t let you breathe out.
You might feel tired, irritated, teary for no reason — or, on the contrary, completely numb, as if nothing happened, but something inside feels stuck. Your brain is trying to protect you, and sometimes it just needs more time to exhale.
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We’ve prepared 5 simple but effective tips that can help you take your first step toward inner calm:
1. Take a Few Deep Breaths
When you’re stressed, your breathing becomes shallow and quick, and your brain doesn’t get enough oxygen. Try the 4-7-8 breathing technique — inhale for 4 seconds, hold for 7, exhale slowly for 8, and repeat several times. Breathing calms the body, reduces panic, and reminds you: I can handle this.
Imagine Your Inner Hero
Picture a character inside you — your inner protector. Someone strong, wise, and kind. Give them a name. Imagine how they look, how they speak.
In moments of anxiety, ask yourself: What would my hero say right now?
It could be something simple like: “I’m here. You’re doing great. We’ll get through this.”
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This practice helps activate your inner strength — even when everything outside feels chaotic.
3. Bring Yourself Back to Safety
The 5-4-3-2-1 grounding technique helps calm your mind:
– Name 5 things you can see,
– 4 things you can touch,
– 3 things you can hear,
– 2 things you can smell,
– 1 thing you can imagine tasting.
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It’s not magic — it’s just a simple way to bring yourself back to the here and now.
4. Move — Even a Little
When your body has been tense for too long, it needs to release that energy. Try stretching, taking a short walk, dancing to your favorite song, or doing a few simple exercises. Movement helps your body naturally calm itself and release built-up anxiety.
5. Allow Yourself Small Joys
Watch something funny. Hug someone close. Wrap yourself in a blanket, listen to music, draw, or warm your hands around a cup of tea. These aren’t small things — they’re little steps toward recovery. Taking care of yourself is also a form of courage.
If you feel like it’s hard to cope on your own — don’t hesitate to reach out for help. At the Place of Power, you’ll find psychologists, friends, understanding, and support. Here, you can simply be yourself — even if you feel scared or hurt right now.
🔖 Save this post or share it with a friend — sometimes one timely tip can become a real source of support.
