A common and frequently crippling mental illness is generalized anxiety disorder (GAD). It is characterized by excessive, unmanageable, and persistent worry over a variety of life issues, including employment, health, and daily routines. Many physical and psychological symptoms, such as restlessness, exhaustion, trouble concentrating, irritability, tense muscles, and disturbed sleep, are frequently experienced by people with GAD. In contrast to transient anxiety, GAD is characterized by excessive and persistent worry, which can substantially impair day-to-day functioning and overall quality of life. The World Health Organization (WHO) estimates that 3.6% of people worldwide suffer from GAD. This makes it one of the most prevalent mental health conditions globally.
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Why do you need coping strategies for Generalised Anxiety Disorder?
Improving the quality of life and general well-being of those with GAD is dependent upon effective management of the illness. There are many different forms of treatment, such as medication and psychotherapy. However, coping techniques help people effectively control and lessen their symptoms of anxiety. Coping mechanisms are methods and approaches people can employ to manage difficult circumstances. These also help lower their anxiety levels and enhance their capacity to meet obstacles healthily and flexibly. Creating and using efficient coping strategies can help people with GAD take back control of their lives. These techniques will also make them more resilient to stress, and eventually experience fewer, milder anxiety episodes more frequently.
Aim of this article
This blog post’s goal is to give people with generalized anxiety disorder (GAD), and their caregivers, a thorough reference on practical and tried-and-true coping mechanisms for anxiety management. The coping methods that have been scientifically validated and demonstrated to help those with GAD will be discussed here. These coping mechanisms are useful resources for people attempting to overcome the difficulties brought on by GAD. These is because they are realistic, approachable, and adaptable.
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Comprehensive Overview of Generalized Anxiety Disorder (GAD)
Generalised Anxiety Disorder: Definition and Diagnostic Standards
Generalised anxiety disorder (GAD) is characterised by excessive, uncontrollable, and frequently unreasonable worry over various life issues. These may include but are not restricted to employment, health, and daily routines. Specific diagnostic criteria for GAD are outlined in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), and they include:
- Excessive anxiety over a wide range of subjects that has persisted for at six months on most days.
- Unable to manage one’s concern.
- The presence of three or more of the six symptoms listed below:
-Anxiety or a restless sense
-Exhaustion
-Trouble focusing or losing track of things
-Sensitivity
– Muscle tension
- Sleep disorders, such as restless, unsatisfactory sleep, difficulty falling or staying asleep
- Significant suffering or impairment in social, occupational, or other critical domains of functioning caused by anxiety and concern.
- The disruption cannot be attributed to a medical condition. It is also not the result of the physiological effects of a substance (such as an illicit drug or prescription).
Typical Generalised Anxiety Disorders Symptoms and Manifestations
Many somatic, emotional, and cognitive symptoms can be present in people with generalized anxiety disorder (GAD). The following are typical GAD symptoms and manifestations:
Body Symptoms:
- Tension in the muscles
- Exhaustion
- Anxiety or a restless sense
- Sleep disorders (restless sleep, insomnia)
Emotional Symptoms
- Uncontrollably high levels of worry
- Sensitivity
- Have trouble focusing
- Emotions of fear or trepidation
Behavioral Symptoms:
- Quick ideas
- Having trouble focusing or having a blank thought
- Catastrophizing and overanalyzing
- Steer clear of events or activities that make you anxious
- Delaying
- Asking for confirmation too often
Generalized Anxiety Disorder: Prevalence and Effects
Millions of people worldwide suffer from Generalized Anxiety Disorder (GAD), a very common mental health illness. The World Health Organization (WHO) estimates that 3.6% of people worldwide suffer with GAD. The illness may significantly affect a number of facets of day-to-day living, such as:
- People who suffer from Generalized Anxiety Disorder (GAD) may find it difficult to focus, make decisions, or complete tasks. This can lead to decreased productivity and performance at work or school.
- Due to excessive concern, irritation, and difficulties interacting with others, Generalized Anxiety Disorder (GAD) can cause social withdrawal, isolation, and disrupted interpersonal relationships.
- Chronic anxiety and stress linked to GAD can aggravate physical conditions such immune system weakness, gastrointestinal disorders, and cardiovascular disease.
- The general quality of life is lowered. This in turn, results in a drop in enjoyment of everyday activities. it also leads to a decrease in life satisfaction, and an increase in feelings of frustration, hopelessness, and despair.
To manage the symptoms of this severe mental health illness, one must have a thorough understanding of the definition, diagnostic criteria, typical symptoms, and effects of Generalized Anxiety Disorder.
The Connection Between Coping Strategies and Generalised Anxiety Disorder
People employ coping mechanisms as coping strategies and tactics to control and lessen stress, anxiety, and other unpleasant feelings. Coping methods are essential for controlling Generalized Anxiety Disorder (GAD). These enable sufferers to reduce their symptoms and reclaim control. Coping strategies can help control and lessen anxiety in the following ways:
Stress Reduction
Through nervous system relaxation, coping methods can assist lessen the physiological and psychological impacts of stress. People can ease their muscle tension, lower their blood pressure and heart rate, and achieve a calm and relaxed state of mind by practicing progressive muscle relaxation, deep breathing, and mindfulness meditation.
Mind Restructuring
Coping strategies such as cognitive restructuring and positive reframing can assist people in recognizing and confronting negative and illogical thought patterns and beliefs that fuel worry. People can lessen excessive worry and anxiety by substituting more balanced and sensible thoughts for negative and catastrophic ones.
Emotional control
Coping strategies include emotional expression, writing, and speaking with a trusted person. They can assist people in recognizing, processing, and expressing their feelings positively and healthily. People can lessen their emotional suffering and enhance their emotional well-being by admitting and validating their feelings.
Adaptation in Behavior
Coping strategies foster problem-solving, assertiveness, and effective communication, which help people modify their behavior and reaction to anxiety-inducing circumstances. By adopting a proactive and adaptable attitude to difficulties, people can decrease avoidance tendencies. This will also increase their self-efficacy and confidence.
Importance of Coping Skills in Generalised Anxiety Disorder
Coping skills increase a person’s capacity to deal with and overcome obstacles in life. They are also essential for boosting mental health and emotional resilience. Coping strategies help to enhance mental health and emotional resilience in the following ways:
Improving Your Ability to Cope
People’s capacity to handle stress, hardship, and life’s obstacles can be improved by learning and using coping skills. People can become more resilient to stressors and enhance their general capacity to overcome obstacles by developing a toolkit of useful coping mechanisms.
Encouraging Introspection and Self-Control
By assisting people in recognizing, comprehending, and controlling their feelings, ideas, and behaviors in a healthy and adaptable way, coping skills help people become more self-aware and self-reliant. Developing self-control, emotional intelligence, and mindfulness can help people become more adept at controlling their emotions, less impulsive, and able to make thoughtful, well-rounded judgments.
Promoting Effective Coping Strategies
Positive and adaptive coping strategies, like problem-solving, reaching out for social support, and taking part in fun and relaxing activities, can improve emotional well-being. It also promotes a more upbeat and optimistic view of life, and assists people in effectively managing stress and anxiety.
Developing Self-Efficacy and Confidence
The ability to effectively manage and cope with stress and anxiety through the application of coping skills can enhance an individual’s self-efficacy, confidence, and self-esteem. People can strengthen their resilience, increase empowerment, and boost mental health by learning to master and manage their emotions and reactions.
To sum up, coping mechanisms are critical skills for increasing mental health, managing and lowering anxiety, and building emotional resilience. Individuals diagnosed with GAD can enhance their ability to manage their symptoms. This in turn can enhance their quality of life, and cultivate a stronger sense of resilience and well-being. They are better able to comprehend the connection between anxiety and coping strategies and implement those strategies into their everyday lives.
Effective Coping Strategies for Handling Generalised Anxiety Disorders
Cognitive-Behavioral Therapy for Generalised Anxiety Disorder
A fundamental element of cognitive-behavioral therapy (CBT) is cognitive restructuring. This aims to recognize, confront, and modify illogical and unfavorable thought patterns and beliefs that fuel anxiety and emotional distress. Cognitive restructuring reduces anxiety and enhances emotional well-being. It does so by substituting more balanced, rational, and positive thoughts for irrational, distorted, and negative ones.
How to Put Cognitive Restructuring into Practice:
Identify Negative Thoughts:
Be mindful of your thoughts and pinpoint any distorted, unreasonable, or negative ideas that fuel worry.
Challenge Negative Thoughts:
Asking oneself questions such as “Is this thought based on facts or assumptions?” and “Is there evidence to support or refute this thought?” will help you challenge the veracity and correctness of negative thoughts.
Replace Negative Thoughts:
Change irrational and negative thoughts with more sensible, balanced, and upbeat ones. Change “I will fail the interview” to something like “I have prepared well for the interview and will do my best.”
Practice optimistic Affirmations:
Reiterate empowering and optimistic ideas about yourself and your potential by using positive affirmations. For example, say affirmations to yourself like “I am capable,” “I am resilient,” and “I can handle this.”
Meditation and Mindfulness for Generalised Anxiety Disorders
Meditation and Mindfulness Benefits for Reducing Anxiety:
- Mindfulness and meditation methods, like progressive muscle relaxation and deep breathing, encourage relaxation and soothe the nervous system. Thia helps lowers tension and anxiety.
- By teaching people to be more mindful and present-focused, as well as more aware of their thoughts, feelings, and sensations, mindfulness activities help people become less ruminative and anxious.
- Consistent mindfulness and meditation practice can increase resilience and emotional regulation. It does so by strengthening people’s capacity to recognize, understand, and control their emotions positively and healthily.
Easy Mindfulness Activities You Can Do For Reducing Generalised Anxiety Disorder
Deep Breathing
To practice deep breathing, take a few deep breaths via your nose, hold them for a short while, and then gently release them through your mouth. Do this numerous times to help you relax and feel less anxious.
Body Scan Meditation
Focus on various body parts, beginning at your toes and working your way up to your head. Notice any tension, discomfort, or sensations, and then allow them to release and relax. This is how to practice a body scan meditation.
Mindful Walking
Take part in mindful walking by paying close attention to every step you take, sensing the earth beneath your feet, and bringing your whole being into the present now.
Grounding Methods
Sensory-based procedures known as “grounding techniques” assist people stay in the present moment, lessen anxiety, dissociation, and emotional pain, and foster a sense of security, calmness, and stability. Grounding exercises are very helpful for people who are suffering from severe anxiety, panic attacks, and dissociative symptoms.
Grounding Activities for Generalised Anxiety Disorders
5-4-3-2-1 Technique
Name and describe:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One item you can taste
This exercise will help you engage your senses.
Deep Breathing
To promote relaxation and lessen anxiety, engage in deep breathing exercises by taking a deep breath from your nose, holding it for a little while, and then gently releasing it through your mouth.
Mindful Observation
Allow yourself to become totally present and absorbed in the experience as you focus your attention on an object in your surroundings and examine its color, shape, texture, and other aspects.
Progressive Muscle Relaxation
To relieve stress, lessen muscle stiffness, and encourage relaxation, tense and relax various muscle groups in your body. Work your way up to your head from your toes.
These tried-and-true coping strategies, like grounding exercises, mindfulness and meditation practices, and CBT, can help you manage and lessen the symptoms of GAD. It can also strengthen your emotional resilience, and improve your general mental health by implementing them into your daily routine.
Modifications to Lifestyle and Self-Care Routines for Generalised Anxiety Disorder
Frequent Workout
Regular physical activity and exercise have been demonstrated to have several positive effects on mental health, including a reduction in symptoms of anxiety. Exercise causes the body to release endorphins, which are naturally occurring mood enhancers and analgesics, and lowers levels of stress chemicals like cortisol. In addition to lowering anxiety and enhancing mental health, exercise also encourages relaxation, enhances overall well-being, increases self-esteem, and improves the quality of sleep.
Suggested Exercises for Reducing Generalised Anxiety Disorder
Aerobic Exercises
By boosting endorphin release and encouraging relaxation, exercises like walking, jogging, cycling, swimming, and dancing can help lower anxiety.
Yoga and Pilates
By combining physical postures, breathing techniques, and meditation to promote relaxation, awareness, and stress reduction, practicing yoga and Pilates can help lower anxiety.
Strength Training
By encouraging the release of endorphins and enhancing general physical and mental well-being, strength training activities like weightlifting and resistance training can help lower anxiety.
A nutritious diet and nutrition to Manage Generalised Anxiety Disorder
Foods to eat
Include a well-balanced diet full of fruits, vegetables, lean proteins, whole grains, and healthy fats like omega-3 fatty acids, which are present in nuts, seeds, and fish and have been shown to have mood-stabilizing and anti-anxiety properties.
Foods to Avoid
Reducing your intake of processed foods, sugar, alcohol, and caffeine can help with anxiety symptoms, improve sleep quality, and hurt your general physical and mental well-being.
Value of a Well-Balanced Diet:
Eating a balanced diet is crucial for promoting general mental and physical health as well as anxiety management. In order for the body and brain to operate at their best, regulate mood, lessen inflammation, and fight oxidative stress, they require certain vital nutrients, vitamins, and minerals, all of which are included in a balanced diet. These nutrients also help to lower anxiety and enhance mental wellbeing.
Sufficient Sleep
Getting enough sleep is essential for controlling anxiety and preserving general physical and mental well-being. Lack of sleep or poor quality of sleep can worsen anxiety symptoms, affect mood, energy levels, and general well-being, as well as decrease cognitive function and resilience to stress. Improving sleep quality and lowering anxiety levels requires forming sound sleeping habits and placing a high priority on sleep hygiene.
How To Increase the Quantity and Quality of Sleep
Create a Regular Sleep Schedule
To better control your body’s internal clock and increase the quantity and quality of your sleep, go to bed and wake up at the same time every day, including on the weekends.
Create a Calm and Relaxing Nightly Routine
To de-stress and get your body and mind ready for sleep, establish a peaceful and restful nightly routine. Some ideas include reading a book, having a warm bath, practicing relaxation techniques, or listening to tranquil music.
Create a Sleep-Friendly Environment
Make your bedroom a sleep-friendly space by making it quiet, dark, and cozy; use cozy pillows and bedding; regulate the temperature; and reduce distractions and disturbances like loud noises and electronics.
You may effectively manage and lessen the symptoms of Generalised Anxiety Disorder (GAD), build emotional resilience, and improve overall mental well-being by putting certain lifestyle modifications and self-care practises into practise. certain practises include frequent exercise, a balanced diet and nutrition, and appropriate sleep.
Expert Assistance and Therapeutic Measures for Generalised Anxiety Disorder
CBT, or cognitive-behavioral therapy
The widely accepted and scientifically supported psychotherapy technique known as cognitive-behavioral therapy, or CBT, has proven to be quite successful in treating generalized anxiety disorder (GAD). CBT focuses on recognizing, questioning, and changing illogical and unfavorable thought patterns and beliefs in addition to applying behavioral techniques to lessen anxiety and enhance coping mechanisms. Through the development of more adaptive and balanced thought, behavior, and response patterns in anxiety-inducing circumstances, cognitive behavioral therapy (CBT) aims to lessen anxiety symptoms, increase emotional resilience, and enhance mental health in general.
Where to Look for a Licensed CBT Therapist:
Ask for Recommendations:
Get referrals for licensed CBT therapists in your region from your primary care physician, mental health specialist, or dependable friends and family members.
Check Credentials and Specialization:
Make sure prospective CBT therapists have the required education, experience, and training in treating GAD by checking their credentials, qualifications, and areas of specialization.
Research Online Directories and Databases:
Look for licensed cognitive behavioral therapists in your area by using online directories and databases like the Association for Behavioral and Cognitive Therapies (ABCT) directory or the Psychology Today Therapist Finder.
Make an Appointment:
Make an appointment for a consultation to discuss your concerns, treatment objectives, and to find out whether prospective CBT therapists are a suitable fit for your needs and preferences.
Drugs and phPharmacological Therapiesor Generalised Anxiety Disorder
Typical GAD Prescription Drugs:
Sertraline (Zoloft), paroxetine (Paxil), and fluoxetine (Prozac) are examples of SSRIs, which are often prescribed antidepressants that have been demonstrated to be beneficial in lowering feelings of anxiety and enhancing genewell-beingeing in people with GAD.
Inhibitors of Serotonin-Norepinephrine Reuptake (SNRIs):
Another family of antidepressant drugs that are frequently given for treating GAD are SNRIs, like venlafaxine (Effexor XR) and duloxetine (Cymbalta), because of their effectiveness in lowering anxiety and elevating mood.
Ambient drugs
Benzodiazepines, which include diazepam (Valium), lorazepam (Ativan), and alprazolam (Xanax), are sedative drugs that are occasionally prescribed to treat severe anxiety symptoms in the short term. Because of the risk of dependence, tolerance, and possible side effects, long-term use of benzodiazepines is generally not advised.
Precautions When Taking GAD Medication:
Speak with a Psychologist:
To find the best and most efficient drug regimen for your unique needs, speak with a psychiatrist or primary care physician. They will take into account your symptoms, medical history, and any potential interactions or contraindications with other medications.
Keep an eye out for side effects:
When beginning a new medicine, be aware of any possible side effects and bad reactions. Report any concerns or negative effects to your healthcare physician right once.
Adhere to Suggested Dosage and Guidelines:
Do not stop taking your medication or change your dosage without first speaking with your healthcare practitioner. Always adhere to the recommendations and guidelines given by your healthcare provider.
Peer assistance and support groups for Generalised Anxiety Disorder
Advantages of Participating in Support Groups for People with GAD:
Understanding and Support from Peers:
By joining a support group, you can make connections with others who can empathize with your experiences, emotions, and difficulties related to generalized anxiety disorder (GAD) and offer them support.
Community Experiences and Coping Mechanisms:
In addition to fostering a sense of belonging, validation, and empowerment, sharing experiences, thoughts, and coping mechanisms with peers in a compassionate and encouraging setting can help lessen feelings of stigma, shame, and loneliness.
Improved Resilience and Coping Capabilities:
Joining a support group can help improve coping mechanisms, resilience, and adaptive techniques for handling anxiety and overcoming obstacles in day-to-day living. It can also offer inspiration, encouragement, and drive for onown development and rehabilitation.
Where to Look for and Join GAD Support Groups:
- To find GAD support groups in your area, use online directories and databases like the Anxiety and Depression Association of America (ADAA) or regional mental health organizations.
- To find out about GAD support groups and peer-led programs and services in your area, get in touch with your local community centers, clinics, and mental health organizations.
- Attend regional GAD support group gatherings, workshops, and events to network with other sufferers, exchange stories, and discover useful coping mechanisms and tools for enhancing mental health.
Individuals with Generalised Anxiety Disorder (GAD) can effectively manage and reduce their symptoms, enhance emotional resilience, and improve overall mental well-being by implementing lifestyle changes and self-cpracticesises, as well as seeking professional support and therapeutic interventions such as Cognitive-Behavioral Therapy (CBT), medication and pharmacological treatments, support groups, and peer support.
Including Coping Techniques in Everyday Life for Generalised Anxiety Disorder
It takes constant and deliberate effort to integrate coping methods into your everyday ltor to manage generalized anxiety disorder (GAD). These useful hints can assist you in developing a customized plan for managing your anxiety, setting reasonable objectives, monitoring your progress, and overcoming obstacles to keep up your coping mechanisms consistently.
Developing a Customized Anxiety Management Strategy
Determine Stressors and Triggers
Determine and enumerate the circumstances, occurrences, ideas, and actions that make you anxious. Recognizing your triggers will help you prepare for and avoid anxiety-inducing situations.
Pick Resilient Coping Strategies:
Select coping strategies that fit your requirements, tastes, and way of life. Try out several coping mechanisms, including cognitive restructuring, mindfulness and meditation, grounding exercises, physical activity, and a balanced diet, to see whworkswork best for you.
Establish a Daily Schedule:
To effectively manage and minimize anxiety, establish a well-balanced daily routine that includes time for self-care, relaxation, physical activity, a healthy diet, enough sleep, and the use of coping mechanisms.
Look for Expert Assistance:
See a licensed mental health practitioner, such as a therapist or counselor, to create a customized anxiety treatment strategy that suits your requirements, preferences, and objectives.
Creating Reasonable Objectives and Monitoring Results
Establish Clear and Achievable Objectives:
To help you manage and reduce anxiety, set SMART objectives. Some examples of SMART goals include doing deep breathing exercises for 10 minutes a day, exercising for 30 minutes three times a week, or going to a support group meeting once a week.
Make a Checklist of Coping Mechanisms:
To document and assess your progress in applying and practicing coping mechanisms, being consistent, and reaching your goals, create a coping mechanism checklist or daily planner.
Recognize Little Victories:
To stay inspired, motivated, and dedicated to your anxiety management strategy and coping mechanisms, recognize and appreciate your accomplishments, no matter how minor.
Overcoming Obstacles and Keeping Coping Mechanisms Consistent
Adjust and Be Flexible:
Remember to be flexible to adapt your coping mechanisms to new situations, obstacles, and variations in your symptoms, surroundings, and circumstances.
Exercise patience and self-compassion:
Remember to treat yourself with kindness, patience, and compassion throughout your road to managing and lowering anxiety. You must also acknowledge that change and improvement require tenacity, time, and effort.
Create a Support Network:
Create and preserve a solid support network of peers, family, and professionals who can help you overcome obstacles, stay motivated, and stick to your coping mechanisms. These people may also offer you understanding, support, and guidance.
Include Coping Techniques in Everyday Activities:
To make coping mechanisms more accessible, practical, and long-lasting, incorporate them into your everyday activities, routines, and way of life. Some examples of this include doing deep breathing exercises during work breaks, getting physical exercise during free time, and practicing mindfulness and meditation before bed.
Ask for Expert Advice on Reducing Generalised Anxiety Disorder
See a mental health professional or therapist regularly to discuss and assess your progress, make necessary adjustments and refinements to your anxiety management plan and coping mechanisms, and obtain direction, inspiration, and support in overcoming obstacles and upholding consistency in your efficient management and reduction of anxiety.
You can effectively manage and reduce the symptoms of Generalised Anxiety Disorder (GAD), enhance emotional resilience, and improve overall mental well-being by developing a personalized anxiety management plan, setting realistic goals, monitoring progress, and overcoming obstacles to maintain consistency in incorporating coping mechanisms into your daily life.
Conclusion
The complex process of managgeneralizedised anxiety disorder (GAD) calls for an all-encompassing strategy that includes self-care routines, professional support, lifestyle modifications, cognitive-behavioral approaches, and reliable coping mechanisms. Developing efficient coping mechanisms and interventions to control and lessen anxiety, strengthen emotional resilience, and improve general mental health requires an understanding of the causes, symptoms, and effects of generalized anxiety disorder (GAD).
Proven coping strategies, like cognitive restructuring, mindfulness and meditation, grounding exercises, regular exercise, a balanced diet, and enough sleep, can greatly reduce the symptoms of anxiety, create a sense of calm and balance, and increase your sensewell-beingeing and control over your life.
You can empower yourself to manage and reduce the symptoms of Generalised Anxiety Disorder (GAD), improve emotional resilience, and cultivate a greater sense of well-being, peace, and fulfillment in your life by incorporating these all-inclusive and practical coping strategies, self-cpracticesises, and professional support into your daily life. Accept your path, give your mental and emotional well-berst priority, and never forget that rehabilitation, growth, and healing are achievable with dedication, hard work, and support.
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See you in my next blog post
Dr. Shruti
Frequently Asked Questions
The mental health illness known as Generalised Anxiety Disorder (GAD)characterizedised by excessive, uncontrollable, and unreasonable concern over different elements of life, including job, health, and everyday routines. It is a persistent and chronic condition. In contrast to regular anxiety, which is a normal reaction to stress or a particular threat and usually passes quickly, Generalized Anxiety Disorder (GAD) is characterized by excessive and persistent worrying that can seriously impair day-to-day functioning and overall quality of life.
The following are a few of the best coping strategies for handling generalized anxiety disorder (GAD):
Cognitive-Behavioral Techniques: behavioral techniques to lessen anxiety and enhance coping mechanisms, and cognitive restructuring to confront and alter illogical and unfavorable thought processes.
Mindfulness and Meditation: Techniques to help calm down, become more self-aware, and better control emotions.
Grounding Techniques: Sensory-based methods to maintain awareness of the present, lessen dissociation, and encourage stability and serenity.
Regular Exercise: Engaging in physical activity to enhance general wewell-beinglower stress hormones, and promote the release of endorphins.
Healthy Nutrition and Diet: A well-balanced diet full of fruits, vegetables, whole grains, lean meats, and healthy fats to offer vital nutrients and maintain emotional stability.
Adequate Sleep: To enhance sleep quality and lower anxiety levels, prioritize adhering to a regular sleep schedule and practicing proper sleep hygiene.
