Does tiredness make anxiety worse?

[Littlelady 2]

Hello I was just wondering if anyone's anxiety is worse when they are tired? I think I seem to get more anxiety when I'm tired. I don't know if being tired all the time is a contributing factor to my anxiety? 

[Mark G 1187]

Oh yes, this is part of the vicious circle of anxiety.  Anxiety takes a lot of mental energy to keep going, in fact, a colossal amount.  This will make you tired, fatigued and this in turn amplifies the feelings of anxiety.  This amplification of anxiety worries, as the tiredness increases which in turn makes you more anxious, taking more energy from you making you even more tired etc etc, the loop continues.  The vast majority of people who suffer from anxiety would claim tiredness as one pf their symptoms. 

[Littlelady 2]

1 minute ago, Mark G said:

Oh yes, this is part of the vicious circle of anxiety.  Anxiety takes a lot of mental energy to keep going, in fact, a colossal amount.  This will make you tired, fatigued and this in turn amplifies the feelings of anxiety.  This amplification of anxiety worries, as the tiredness increases which in turn makes you more anxious, taking more energy from you making you even more tired etc etc, the loop continues.  The vast majority of people who suffer from anxiety would claim tiredness as one pf their symptoms. 

Hello thank you for responding. I was just unsure whether the anxiety was making me tired or whether I have anxiety only because I'm tired. But yes it seems like a vicious cycle I can't get out of ?

[Mark G 1187]

Well, it's most probable that your anxiety is causing the tiredness.  If you sleep well and at the right time then this would be even more likely.  They way to get out of the vicious circle is not to react to the thoughts anxiety throw your way.. "what if this is because i have anxiety" is a phrase which most likely makes you anxious.. "what if it's not anxiety and something else making me tired" is another phrase which may elicit worry.  One thing both these phrases have in common is that they both make you worry and in turn create anxiety through fear.  All anxiety comes through fear and the response to the thoughts fear creates.

[Littlelady 2]

Yes you're right as the anxiety is what's keeping me awake therefore making me tired. I don't necessarily worry that it isn't anxiety that's the problem, I know it's the anxiety but when I try to sleep I find myself thinking about things from the past and then I'll suddenly snap out of it and tell myself to go to sleep then I'll do it again and again all night... I wish I could stop thinking about the past, that's whats keeping me awake and thinking about bad things that could happen in the future....

[Mark G 1187]

Yes, you're in rumination, constantly running over things in the past and worrying about the future.  The future is not set so worrying about is completely futile although it's not quite as easy as just stopping is it.  You cannot stop these thoughts and worries about the past and future, you will never succeed with that but what you can change is how you react to these thoughts.  You will anticipate feeling anxiety and having these thought when you go to bed.  This anticipation guarantees it to happen as you await it's arrival.  Then when you are thinking about these things, you react to each thought, you tag each thought with emotion and even go so far as to analyse its significance.  This rumination then repeats again and again with you adding emotion to each thought.  You're caught in this mind chatter and it's utterly exhausting isn't it? Anxiety needs this to happen, it needs the fear and the worry, the rumination and analysis as it keeps it fueled and in the present.  If you could allow these thoughts to pass you without the reaction then the recovery starts.  Not reacting to these thoughts does not change the past or the future, it makes no difference other than alleviating you of all of this burden and anguish. 

[Littlelady 2]

Thank you for this information and advice. It is very helpful. I am giving the anxiety fuel without realising. That's what bothers me. I just wish I knew how to not add emotion to a thought and just let it pass and not analyse everything? 

[Mark G 1187]

Well this is where the practice comes into play.  It's an simple concept but it's not an easy one to put into play.  Lots of practice.  When one of these thoughts comes, instead of going "oh no, i'm worried about this situation" or thoughts to that effect, just see the thought, notice it, don't jump at it or react in any way, visualise it floating past you, calmly, notice that you do not feel the same way about it when you attach nothing to it.  Also note that this thought keeps moving on by, like the end credits to a film, they don't actually stay in situ.  Allow them to keep on going, see it fade out.  Another thought, perhaps the same one, will creep back in again.  Just do the same again, see it floating on by like a leaf in a stream.  Keep practicing this technique and you will begin to retrain the brain to relax at the thought of thoughts.  The thought is a manifestation of the anxiety, it holds nothing more than potential, the potential of your reaction.  It's a pretty empty vessel to be honest although it makes you think that it can change space, time, the future or the past.  It cannot, it can only make you THINK that it can.  Practice makes perfect.  Your thoughts, if reoccuring will have to be challenged eventually but for now, take the burden off yourselves and gain some mental strength back.  Anxiety hold it and it does not deserve to.

[Littlelady 2]

Thank you, I will try this. But I have already been thinking about the thought a while before I realise I'm thinking about it, if you know what I mean, so I don't really get the chance to tell myself not to think about it and let it pass. I can only tell myself not to think about it any longer but I will have already spent like 2 hours in a day dream on a specific past scenario. For example, I will go to bed and a while later snap out of the "daydream",  then realise I was thinking about it. Its so confusing.

[Mark G 1187]

Then that's your start point, as soon as you realise, acknowledge and let it go.  THe more you do it, the more your brain will start to rewire.  Anxiety is a thinking disorder so the remedy lies in thought.  Being in this daydream scenario is brought about by habit, a habit which your brain has got used to.  Any change in your thinking pattern will start to make changes.  Your brain is like plasticine, it has the ability to mould to new structures ie thought patterns. 

 I can only tell myself not to think about it any longer

It's impossible to stop a thought, telling yourself not to think about it will ensure you think about it tenfold.  It's all about how you react to the thought.  

[Littlelady 2]

Thank you. I will use this as my starting point and give it a go and hopefully make some changes  you have been very helpful.

[Mark G 1187]

You're welcome, feel free to PM me or ask questions on here whenever you like  

[rainbow 333]

Hi Littlelady, 

Mark could not explained it any better... i too get highly anxious especially  when i am stressed out at work... and than that causes me to have trouble falling asleep at night or i would end up waking up in the middle of the night, and not be able to fall back asleep... sometimes i will listen to those guided meditations and i find them help... or drink a warm cup of milk, i was having trouble falling asleep last night so i did that... 

As for the thoughts.... i think that is what alot of  us struggle work with, those nasty evil thoughts, which aren't even true... .... i am an over thinker, i keep thinking the same thoughts over and over and like Mark said it take practice, practice until you can just tell yourself "okay this is just a thought" and nothing more...i find for me i try to distract myself or focus back on what i was actually doing at the moment.... and that can be done through, mindfulness meditations or excersises....  like Mark said we have to rewire our brains from our old habits which take time.... but it can be done. WE ALL KNOW THE EXPRESSION PRACTICE MAKES PERFECT

Good luck 

Amber

[Littlelady 2]

6 hours ago, Mark G said:

You're welcome, feel free to PM me or ask questions on here whenever you like  

Thank you

[Littlelady 2]

4 hours ago, rainbow said:

Hi Littlelady, 

Mark could not explained it any better... i too get highly anxious especially  when i am stressed out at work... and than that causes me to have trouble falling asleep at night or i would end up waking up in the middle of the night, and not be able to fall back asleep... sometimes i will listen to those guided meditations and i find them help... or drink a warm cup of milk, i was having trouble falling asleep last night so i did that... 

As for the thoughts.... i think that is what alot of  us struggle work with, those nasty evil thoughts, which aren't even true... .... i am an over thinker, i keep thinking the same thoughts over and over and like Mark said it take practice, practice until you can just tell yourself "okay this is just a thought" and nothing more...i find for me i try to distract myself or focus back on what i was actually doing at the moment.... and that can be done through, mindfulness meditations or excersises....  like Mark said we have to rewire our brains from our old habits which take time.... but it can be done. WE ALL KNOW THE EXPRESSION PRACTICE MAKES PERFECT

Good luck 

Amber

Sorry to hear of your anxiety. Yes I will have to practice and practice and not give up. I know they are just thoughts and most of the time they are irrational.

I will just have to try and not let the thoughts progress. Let them pass.

All the best to you Amber.

[madtowncard 40]

Its #1 for me that's for sure. For every one night I get 3 nights bad. I'm working on it though but its got me good.

[Littlelady 2]

2 hours ago, madtowncard said:

Its #1 for me that's for sure. For every one night I get 3 nights bad. I'm working on it though but its got me good.

Hello. I know how you feel. It drains you and makes everything worse. Im officially working on it too. 

[madtowncard 40]

I've been sick on top of it so its been the worst in a while. I just have to buckle down but I've struggled a lot lately too with a list of other things.

[Littlelady 2]

aww sorry to hear that madtowncard.. hope you get better.. if you ever want to talk just send me a private message

[rainbow 333]

"One day at a time " .. ... We all have good days and bad days ... Hopefully there will be more good days to come. Spring is around the corner well at least it is here and I liken it to a new beginning..... 

All the best to both of you ?

[Littlelady 2]

thank you rainbow...yes one step at a time and hopefully spring brings some good days with it.

All the best to you too