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Caffeine can stay in your system for hours. Avoid coffee, cola, tea, and energy drinks after 2 p.m. Even small amounts can interfere with deep sleep. Opt for herbal teas or warm... Lire la suite

Create a calming pre-sleep ritual—light stretching, warm tea, journaling, or gentle breathing exercises. This routine tells your body it’s time to relax and sleep. A consistent... Lire la suite

Go to bed and wake up at the same time daily, even on weekends. A regular sleep-wake cycle helps regulate your internal clock. Over time, your body will naturally start to feel... Lire la suite

Blue light from screens disrupts melatonin production. Avoid phones, tablets, and TVs at least one hour before bed. Instead, read a physical book or listen to calming music... Lire la suite

Talking to a friend, family member, or therapist helps you feel supported and less alone. Verbalizing your thoughts can lessen their grip and provide perspective. Don’t hesitate... Lire la suite

What you eat affects your mood. Include anxiety-reducing foods like leafy greens, berries, yogurt, and omega-3-rich fish. Avoid excessive sugar and caffeine, which can increase... Lire la suite

Mindfulness teaches you to observe thoughts without judgment. Practice it through meditation, mindful eating, or simply focusing on daily tasks. Just a few minutes of... Lire la suite

Constant notifications and negative news can trigger anxiety. Set boundaries with your devices by taking short breaks from screens. Unplug for an hour daily or dedicate a... Lire la suite

Exercise boosts mood and lowers stress hormones. Whether it’s a brisk walk, yoga, dancing, or hitting the gym, physical movement helps release endorphins. Even 15–20 minutes a... Lire la suite

Writing about your thoughts can declutter your mind. Journaling helps identify patterns, triggers, and hidden fears. It also gives you a sense of control. Use prompts or... Lire la suite

The 5-4-3-2-1 grounding method can quickly reduce anxiety. Focus on five things you see, four you can touch, three you hear, two you smell, and one you taste. It brings your... Lire la suite

Deep breathing helps calm the nervous system. Practice inhaling deeply through your nose, holding for four seconds, and exhaling slowly. This simple technique can reduce anxiety... Lire la suite

Daily routines build structure and reduce uncertainty. Start and end your day with calming rituals—light stretching, reading, gratitude journaling, or a warm bath. Predictable... Lire la suite

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