Infographic Gallery - Ways to relieve nighttime emotional distress (Part 2)

Reduce nighttime emotional distress

#FocusOnYourFiveSenses
#RelaxYourBodyAndMind

Ways to relieve nighttime emotional distress (Part 2) / Method: Focus on your five senses at the moment / If you notice that you are constantly anxious and worried, you can write down the things that are bothering you first and leave them for tomorrow. Then, focus your attention on your breathing and five senses at the moment, which can help stabilise your emotions. / Visual 'Five colours I can see at the moment' / Auditory 'Four sounds I can hear at the moment' / Tactile 'Three textures I can touch at the moment' / Olfactory 'Two scents I can smell at the moment' / Gustatory 'One taste I can sense on my tongue at the moment' / Method: Relax your body and mind / Take a hot bath, do some stretching exercises, practise slow and rhythmic deep breathing, listen to relaxing music, or do progressive muscle relaxation exercises, all contribute to relaxing both your body and mind. / Method: Maintain a stable circadian rhythm / Sleep and wake up regularly every night and morning. / A daytime nap lasting 15 to 20 minutes is sufficient. Avoid consuming caffeine after noon. Stop using electronic screen products one hour before bedtime to avoid blue light or other bright lights from interfering with sleep. These good habits are very important for maintaining your body's circadian rhythm. / If you have tried these self-help strategies, but the problem of emotional distress persists, you should seek help from a social worker or other professionals.

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