How to Calm Down From Anger: 9 Helpful Tips

Ever asked yourself why am I so angry all the time? Anger is a normal emotion everyone will experience at some point. Managing and learning how to calm down from anger effectively is crucial to maintaining healthy relationships and overall mental health well-being. For those needing help, medication may be an important component of a comprehensive anger management treatment plan. Dealing with anger can be challenging, but several medication for anger options are available to help. Read on for an anger medication list and other important information you should know if youre considering taking medication to control anger. Do Psychiatrists Prescribe Medication for Anger Issues?For some people who have anger issues, a psychiatrist might prescribe anger medication to treat extreme cases of rage when other treatments, such as therapy for anger management, lifestyle changes, self-help techniques, and other modifications, havent been effective.There are medications that can reduce the impulsivity and mood swings associated with anger issues. Medications known as mood stabilizers are the most commonly used. Talkspace psychiatrist Dr. Dion MetzgerCommon Types of Medications for Anger ManagementFor many people, therapy and lifestyle changes can be effective ways to learn to manage their types of anger. Sometimes, theyre not enough. In certain instances, medication might be part of a treatment plan to help control anger-related problems.Its important to note that anger isnt an official diagnosis in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). Thus, no medication has been FDA-approved to treat anger. That said, several drugs are used off-label to treat anger (meaning theyre effective but werent developed for or FDA-approved to treat a specific condition).Its also worth noting that anger may be a symptom of or the result of a mental health condition, and the type of medication youre prescribed might depend on that diagnosis.Antidepressants for angerThe types of antidepressants are typically prescribed for depression and anxiety disorders, but they can also treat anger disorders by regulating mood and reducing intense anger.Commonly prescribed antidepressants for anger issuesResearch shows that selective serotonin reuptake inhibitors (SSRIs) might be an effective anger medication for some people. Some commonly prescribed SSRIs for rage or anger include:Citalopram (Celexa)Fluoxetine (Prozac)Sertraline (Zoloft)Potential side effects of antidepressants for anger issuesThere are some known and common side effects of SSRIs, including:IndigestionDizzinessBlurred visionDry mouthConstipationTalk to your doctor if side effects of Zoloft, Prozac, or other SSRIs worsen or start to affect your quality of life.Anxiety medications for angerSometimes your doctor might suggest anti-anxiety medication to help you control your anger. Anti-anxiety medications help keep neurotransmitter levels in the brain stable, which may help you manage angry feelings of anger or rage. Commonly prescribed anxiety meds for anger issuesBenzodiazepines are a commonly prescribed, fast-acting group of anxiety medication. Some research suggests they can be effective in reducing agitation. Common benzodiazepines include:Lorazepam (Ativan)  MidazolamPotential side effects of anxiety meds for anger issuesAnxiety medication can cause side effects, including:DizzinessDrowsinessSedationLoss of balanceMood stabilizers for angerMood stabilizers decrease abnormal brain activity that can cause agitation and anger. They can level out mood swings and balance the neurotransmitters involved in mood disturbances.Commonly prescribed mood stabilizers for anger issuesCommon mood stabilizers your doctor may prescribe to treat your uncontrolled anger include:Carbamazepine (Tegretol)LithiumValproic acidPotential side effects of mood stabilizers for anger issuesThere are some common side effects of mood stabilizers you should be aware of before starting them. They can include:Stomach cramps or nauseaThirstHeadacheFatigueMild tremorsAntipsychotics for angerAtypical antipsychotics newer versions of a drug might effectively manage extreme agitation and uncontrolled anger in some people. They can be beneficial when anger is related to health conditions, and the type of condition youre dealing with may dictate what medication your doctor prescribes. Commonly prescribed antipsychotics for anger issuesSome antipsychotics that might be prescribed to help treat anger include:Quetiapine (Seroquel)Olanzapine (Zyprexa)Risperidone (Risperdal)Potential side effects of antipsychotics for anger issuesSide effects to be aware of if you take antipsychotic medication for anger include:DizzinessDry mouthWeight gainSedationBlurred visionTremors or stiffnessFluid retentionWhat Medications Have Anger Side Effects?Almost any medication you take can have side effects. Some types of drugs are known to increase irritability and angry feelings For this reason, its important to know which medications you might want to avoid if you struggle with maintaining and controlling your anger. Some medications that list anger as a potential side effect include:Bupropion (Wellbutrin) Levetiracetam (Keppra)Lisdexamfetamine (Vyvanse)Methylphenidate (Ritalin) Mixed amphetamine salts (Adderall)Montelukast (Singular) Testosterone replacement therapy (TRT)Varenicline (Chantix)Medications that are stimulants (Adderall, Ritalin, and Vyvanse) can have side effects of increased anger. This is why its important to only take these medications for the appropriate diagnoses and not to take higher doses than necessary. Stimulants can lead to aggressive behavior if taken incorrectly. Talkspace psychiatrist Dr. Dion MetzgerManage Your Anger Effectively at TalkspaceAnger can be a normal, healthy response to certain circumstances. However, anger that you cant control or thats increasing in frequency or severity should be addressed. If youre looking for professional mental health support to help you manage your anger, Talkspace has experienced therapists and psychiatrists ready to work with you.You dont have to let your angry outbursts control your life. Its possible to learn coping skills and techniques through in-person or online therapy, lifestyle changes, and possibly medication for anger that will help you manage symptoms of anger so you can develop and nurture fulfilling, positive, healthy relationships without anger getting the best of you.Sources:Romero-Martnez , Murciano-Mart S, Moya-Albiol L. Is sertraline a good pharmacological strategy to control anger? results of a systematic review. Behavioral Sciences. 2019;9(5):57. doi:10.3390/bs9050057. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562745/. Accessed June 2, 2023.Amore M, DAndrea M, Fagiolini A. Treatment of agitation with Lorazepam in clinical practice: A systematic review. Frontiers in Psychiatry. 2021;12. doi:10.3389/fpsyt.2021.628965. https://www.frontiersin.org/articles/10.3389/fpsyt.2021.628965/full. Accessed June 2, 2023.Sajdeya R, Joseph V, Stetten NE, et al. Reasons for Marijuana Use and Its Perceived Effectiveness in Therapeutic and Recreational Marijuana Users Among People Living with HIV in Florida. Cannabis: Publication of the Research Society on Marijuana. 2021;4(1).  https://publications.sciences.ucf.edu/cannabis/index.php/Cannabis/article/view/75. Accessed June 2, 2023.Ansell EB, Laws HB, Roche MJ, Sinha R. Effects of marijuana use on impulsivity and hostility in daily life. Drug and Alcohol Dependence. 2015;148:136-142. doi:10.1016/j.drugalcdep.2014.12.029. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330120/. Accessed June 2, 2023.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

OverviewUpdated 08/17/23Half of all people will experience at least one form of trauma in their lifetime. About 8% of them will develop post traumatic stress disorder (PTSD) as a result, and studies show that women are twice as likely to develop PTSD than men are. Even though it typically takes longer for them to be diagnosed, PTSD symptoms in women are more likely to present for a longer duration of time, and women are more prone to have extreme sensitivity to stimuli that reminds them of the trauma they experienced.Overall, there are some major differences between PTSD symptoms in women and men. Keep reading to learn more about them, along with the signs, common causes, and how to find in-person or online therapy for PTSD in women. Recognizing the signs of post traumatic stress early on can mean an earlier diagnosis and PTSD treatment, which can improve quality of life and mental well-being.The Difference Between PTSD in Women vs. MenLike many physical and mental health conditions, PTSD in women presents differently than it does in men. This may in part, be due to the fact that women and men experience different mental health problems in general. For example, its much more common for women to be diagnosed with disorders like anxiety and depression, which are considered internalizing disorders. By contrast, men more commonly experience externalizing disorders, like substance abuse or other behavior related to poor impulse control.One known difference between men and women is that signs of PTSD in women typically seem to be more intense. In fact, research on PTSD symptoms in active duty military shows that women often show more distress in almost all of the physical symptoms listed on the PTSD Checklist, Civilian Version (CPL-C). This self-reporting scale lists 17 of the key symptoms someone with PTSD might experience.Expert InsightMen may use alcohol or drugs to deal with the anxious feelings associated with PTSD, while women may live with the anxiety, which can be isolating. The signs and physical symptoms look slightly different, although some do overlap. For instance, men tend to react internally and often are quiet about their emotional turmoil. It may come out as anger or irritability. Women tend to demonstrate more emotional expression of their signs and symptoms, perhaps crying or verbalizing feelings of sadness.Licensed Clinical Social Worker (LCSW), DDKarmen SmithSigns & Symptoms of PTSD in WomenThe overall signs and symptoms of PTSD can be the same across genders. However, some symptoms are seen more often, and more severely, in women.Heres how to identify some of the most common PTSD symptoms in women:Avoidance: Some research has shown that avoidance is one of the most common symptoms of PTSD in women. The avoidance symptom is intentionally avoiding feelings or thoughts that might remind someone of the traumatic event or events they experienced that originally triggered their PTSD. Its among the most common PTSD symptoms and can include avoiding people, places, or any other environmental trigger.Re-experiencing trauma: Studies show that more women than men have the symptom of re-experiencing. Re-experiencing is another key symptom of PTSD, and it includes having unwanted or unprovoked, intrusive memories and thoughts about the traumatic experience. It can include nightmares, flashbacks, or an intense feeling that the traumatic event is happening again. This is very common in women veterans, along with male veterans.Depression or anxiety: Since PTSD symptoms in women tend to be more internalized, it makes sense that theyd experience more depression and anxiety related to their condition, as both of these are internalizing disorders.Hyperarousal: Research shows that women in the military who develop PTSD symptoms have higher scores on measures of hyperarousal than men do. Hyperarousal involves a heightened or intense state of awareness. It can result in hypervigilance, anxiety, sleep difficulties, irritability, difficulty concentrating, or panic attacks. Notably, hyperarousal is a common symptom of PTSD in the workplace; women with PTSD might fixate on trying to control their hypervigilance and struggle with the tasks theyre responsible for.Emotional numbness: Emotional numbness is yet another common PTSD symptom. It includes shutting down any feeling that might be distressing or overwhelming. It can result in a sense of detachment from others, a loss of interest in things once enjoyed, a lack of emotion, difficulty having any sort of positivity, or social isolation. Ultimately, emotional numbness is a way to avoid very painful thoughts or memories that are related to the trauma experienced.Startle response: Women with PTSD can more easily become startled than men might. Startle response is due to the body having a physical reaction to perceived or real fear. A heightened response to an intense stimulus is more evident in PTSD in women.Online therapy for PTSDGet treatment for PTSD with a trauma-informed therapist. Start therapy in days.Get startedCommon Causes of PTSD in WomenAny traumatic experience can result in PTSD. Events or experiences that are dangerous, life-threatening or violent tend to be more triggering. Common examples of causes of PTSD in women can include:CombatOther military experiencesSexual assaultPhysical assaultDomestic violenceChild sexual abuseChild physical abuseWitnessing a traumatic eventLearning about violent death, injury, or accident of a loved oneVery serious accidents like car wrecks or traumatic fallsTerrorist attacksNatural disasters like tornadoes, fires, hurricanes, earthquakes, or floodsWitnessing effects of a violent or terrible eventHow to Manage PTSD in WomenSince signs of PTSD in women are different than they are for men, its important to understand how to manage PTSD, specifically when were talking about women. Treatment options for PTSD can involve counseling or therapy, medication, or a combination of the two.Effective treatment for PTSD can include:Cognitive behavioral therapy (CBT): Cognitive behavioral therapy is a type of psychotherapy (also known as talk therapy). During sessions of CBT for PTSD, you try to identify the thoughts, behaviors, and feelings that may be interfering in daily life. It helps you develop a healthier thought process and patterns.Cognitive processing therapy (CPT): Cognitive processing therapy is a type of CBT that was specifically developed to treat PTSD. It lets you identify and then change thought patterns related to the original trauma that are upsetting or triggering, so you can confront your trauma and negative thoughts in a healthier way.Prolonged exposure therapy (PET): Prolonged exposure therapy (PET) is another form of talk therapy that helps you slowly and methodically remember a traumatic event. Over time, youll be able to confront your trauma and ideally become less sensitive to triggers.Eye movement desensitization and reprocessing (EMDR) therapy: EMDR therapy is also used to treat PTSD. During an EMDR therapy session, youll be asked to recall your trauma and talk about it as you hone in on a specific visual. Sometimes rather than looking at something, you may listen repeatedly to a certain sound, such as a repetitive beeping noise.PTSD Medication: Another treatment option is medication. There are several medications to help treat PTSD symptoms, including anti-anxiety meds and different types of antidepressants. Most often, to get the most benefit, medication is used in combination with therapy.Expert InsightMany women, especially women of Color, are told they can handle any crisis because they are strong. This can be very shaming and not helpful. By providing permission to have their feelings and negative thoughts, it validates their experience and creates a path to feeling that treatment is a viable option.Licensed Clinical Social Worker (LCSW), DDKarmen SmithFinding PTSD Treatment for WomenWhile stress or anxiety after a traumatic event is normal, if it continues for a long period of time, doesnt begin to fade within a few weeks or months, or begins interfering in daily life, it might be time to consider treatment.Treatment for PTSD can last weeks, months, or even years. Its important to figure out what will work best for you because effective PTSD treatment can look different for every woman. In addition to therapy and medication, support groups and networks are also great coping mechanisms that can help.Finally, there are self-help techniques that can be very useful in treating the symptoms of PTSD. Research has suggested that some forms of creative therapy like music-instruction programs can also be effective for PTSD.Some women have found the following to be helpful in managing their PTSD:YogaMindful meditationExerciseSetting (and enforcing) boundariesTai chiJournaling for mental healthGetting a service dogCreative outlets like gardening, painting, music, or writingExpert InsightTreatment can include bodywork such as yoga, tai chi, or aqua aerobics. We know that stress can stay in the body and needs its own therapy along with cognitive behavioral or exposure therapies.Licensed Clinical Social Worker (LCSW), DDKarmen SmithIf you or a loved one has PTSD, its important that you seek out treatment to manage it and talk with a mental health professional. With the right therapy and work, you can move past the trauma you experienced so you can get back to living a healthy and rewarding life, free from the memories that may be haunting you today. Start by learning more with a self PTSD test.See ReferencesWomen who experience trauma are twice as likely as men to develop PTSD. Heres whyFacts About Women and Trauma. Published 2017. Accessed October 29, 2021.PTSD Checklist Civilian Version (PCL-C).PTSD Checklist Civilian Version (PCL-C). Weathers, Litz, Huska, & Keane National Center for PTSD - Behavioral Science Division; 2003:1. Accessed October 29, 2021.Gender differences in the expression of PTSD symptoms among active duty military personnelHourani L, Williams J, Bray R, Kandel D. Gender differences in the expression of PTSD symptoms among active duty military personnel. J Anxiety Disord. 2015;29:101-108. doi:10.1016/j.janxdis.2014.11.007. Accessed October 29, 2021.Post-Traumatic Stress DisorderNIMH Post-Traumatic Stress Disorder. Nimh.nih.gov. Published 2019. Accessed October 29, 2021.Post-traumatic stress disorderBisson J, Cosgrove S, Lewis C, Roberts N. Post-traumatic stress disorder. BMJ. 2015:h6161. doi:10.1136/bmj.h6161. October 29, 2021.Cognitive Behavioral Therapy (CBT)Cognitive Behavioral Therapy (CBT) for Treatment of PTSD. Published 2017. Accessed October 29, 2021.Music-instruction intervention for treatment of post-traumatic stress disorder: a randomized pilot studyPezzin L, Larson E, Lorber W, McGinley E, Dillingham T. Music-instruction intervention for treatment of post-traumatic stress disorder: a randomized pilot study. BMC Psychol. 2018;6(1). doi:10.1186/s40359-018-0274-8. Accessed October 29, 2021.Karmen SmithDr. Karmen Smith is a board-certified Clinical Social Worker in the state of Nevada. She has worked over 20 years for Clark County Family Services with abused and neglected children in the shelter, adolescents in juvenile detention, and adults who have suffered severe trauma. Dr. Smith is a shamanic teacher and minister of metaphysics and her doctorate is in Pastoral Counseling.

Research by the Centers for Disease Control (CDC) estimates that more than 14% of adults had difficulty falling asleep almost every day or every day in the last month and nearly 18% had a hard time staying asleep.Insufficient sleep can lead to any number of mental and physical health issues. Studies show inadequate sleep can cause things like an increased risk of obesity, a decline in cognitive function, and a higher risk of cardiovascular morbidity. In short, sleep is essential for our health and well-being.Fortunately, if you have trouble falling or staying asleep, theres a simple, effective technique thats easy to learn and use and doesnt require a prescription. Whether sleep anxiety is keeping you awake or you are struggling with other sleep problems, breathing exercises for sleep have been proven in numerous studies to enhance sleep quality and the amount of sleep one gets.Keep reading to learn more about the science behind using breathing techniques for sleep and how to get a good nights rest so you wake up refreshed every morning.The Science of Breathing and SleepUsing deep breathing methods to sleep isnt just some theory or viral self-help trend. It can effectively calm your mind and body, and theres actual science behind the technique. Research shows a clear link between respiration and emotions. In studies, deep breathing in a relaxed, controlled pattern had a calming effect. It reduced anxiety and relaxed the nervous system. For some people, it has a physiological impact on heart rate and blood pressure.Controlled breathing techniques can help calm the body and mind, easing the transition into sleep. When you focus on your breath, it directs attention away from racing thoughts or stressors. Deep breathing activates the bodys parasympathetic nervous system, which counteracts the stress response, slowing heart rate, lowering blood pressure, and inducing a feeling of calm. Over time, practicing controlled breathing regularly can improve sleep quality and overall well-being. Talkspace therapist Bisma Anwar, LPC, LMHC8 Best Breathing Exercises for SleepThere are many types of deep breathing exercises. Each is easy to learn and simple to do, and it can be a game-changer in the amount and quality of rest you get every night. Which one works best to help you fall or stay asleep can vary.Deep breathing to fall asleep works by triggering a relaxation response that puts the body and mind in a state of calm. Research suggests that using patterned breathing techniques to fall asleep can even be an effective alternative to medication for some people.1. Box breathingBox breathing is widely used to help people remain focused, manage different types of stress, and keep a positive state of mind. This is one of the easiest breathing techniques to master, making it a popular choice for beginners. All it involves is taking very slow, deep breaths.In research, box breathing has been shown to reduce stress and improve mood.How to do it:Sit in a chair or on the floor against a wall so your back is supported.Close your eyes and breathe deeply through your nose as you count to 4.Hold your breath and slowly count to 4.Slowly exhale, counting to 4 again.Wait 4 seconds, and then repeat steps 1 3.For best results, repeat the entire cycle at least 3 times or for up to 4 minutes.2. Belly or diaphragmatic breathingBelly breathing, also called diaphragmatic or abdominal breathing, is one of the more well-known breathing techniques to fall asleep. It can reduce blood pressure and slow down your heart rate, making it an excellent technique for anyone whose anxiety keeps them up at night. Its done by contracting the diaphragm and expanding the belly through a deep inhale-exhale breath pattern, which reduces respiration frequency.Studies show that the belly breathing exercise can reduce depression, anxiety, and stress all of which are linked to sleep disruption.How to do it:Sit or lay down so youre comfortable.Put one hand on your chest and the other on your belly.Deeply inhale through the nose as you feel your belly rise.Slowly exhale through the mouth while you feel your belly fall.Repeat until you feel calm.3. 4-7-8 breathingThe 4-7-8 technique is easy to learn and practice. It promotes fast sleep by regulating the breath to calm the mind and induce relaxation, allowing for a peaceful nights rest.Deep, slow breathing enhances parasympathetic activity, which signals the brain to tell the body to calm down. It also helps control how the body responds to anxiety.How to do it:Find a comfortable position you can either sit or lie down.Take a slow, deep, controlled breath through your nose, counting to 4.Hold your breath for 7 seconds.Slowly exhale through your mouth as you count to 8.Repeat for a few cycles while focusing on the rhythm of your breath.4. Kapalbhati pranayama breathingKapalbhati pranayama is an advanced breathing technique originating from the ancient practice of yoga in India. The name kapalbhati is derived from Sanskrit, where kapal means skull and bhati means shining or illuminating, reflecting the practices invigorating and cleansing effects. It can be a great way to improve breathing, especially when the nasal passages are blocked. It also has other benefits, like enhancing concentration and mood, reducing belly fat, and strengthening the lungs.Its important to note that kapalbhati pranayama deep breathing exercise isnt suitable for everyone. Using this breathing technique for sleep should only be done with the guidance of a trained professional if you:Have a herniaHave epilepsyAre pregnantHave high or low blood pressureHave recently had abdominal surgeryAlthough kapalbhati pranayama breathing is often done in the mornings to gain energy, studies have found that this fast breathing also offers a parasympathetic effect that can promote relaxation, suggesting it can be beneficial for those with sleep disorders.How to do it:Sit comfortably with your spine straight, and your shoulders relaxed.Put your hands on your knees with your palms facing upward.Deeply inhale through your nose as you expand your abdomen.Forcefully exhale through your nose quickly as your abdominal muscles contract.After each forceful exhale, let your lungs naturally refill with air while your stomach relaxes.Repeat the cycle several times.Once done, return to normal breath patterns and pause to observe any sensations you feel throughout your body.Finish by taking a few deep breaths and expressing gratitude for the process.5. The Papworth methodThe Papworth method focuses on relaxation through controlled breathing. It can calm the nervous system, resulting in tranquility conducive to better sleep, restful nights, and improved well-being.The Papworth breathing method is widely hailed as a safe and easy intervention for asthma control. Its also found to improve quality of life and reduce anxiety, which makes it an excellent breathing method to sleep.How to do it:Sit upright.As you inhale through your nose, count to 4.Exhale through your nose.While breathing, focus on the rising and falling of your belly.Repeat the cycle for several minutes.6. Alternate nostril breathingAlternate nostril breathing also known as Nadi Shodhana is an ancient yogic technique for relaxing the body and mind in preparation for sleep.Alternate nostril breathing has many benefits, including lowered heart rate, reduced stress, and enhanced well-being, but it may not be suitable for everyone. Some studies suggest the technique can be integrated as an effective lifestyle modification to improve sleep.How to do it:Get into a comfortable seated position with crossed legs.Put your left hand on your left knee and bring your right hand up in front of your face.Exhale fully.Gently close your right nostril with your right thumb and inhale deeply and slowly through the left nostril.Close the left nostril and open the right one to exhale.Once you fully exhale, inhale slowly and deeply through the right nostril.Close the right nostril, open the left, and exhale.Repeat the cycle for several rounds, up to 5 minutes.Finish with an exhale through the left nostril.Once finished, release both nostrils and return to a normal breath pattern.7. The roll breathing methodTo use the roll breathing technique, you inhale through the nose and exhale through the mouth with a whooshing noise. The method helps you connect with the rhythm of your breath and fully use your lungs.The roll breathing exercise can reduce stress and, with practice, offers instant relaxation. multiple bodies of research note the benefits of mindfulness, including reduced stress and anxiety, and some even show that controlled breathing, like roll breathing, can induce peacefulness, which will help with falling asleep.How to do it:Lie on your back with your knees bent.Rest your left hand on your belly and your right hand on your chest.Fill your lower lungs, taking a deep breath. Your left hand should rise while you inhale (but your right hand should stay still).Inhale through the nose and exhale through the mouth while keeping your shoulders relaxed.Fill and empty your lower lungs 8 times, then add the next step.Inhale your lower lungs again, but then continue inhaling to fill your upper chest. You should feel your right hand begin to rise and your left hand slightly fall.Slowly exhale through your mouth, making a quiet whooshing sound.Practice for 3 to 5 minutes as your belly and chest roll rhythmically, like waves.For the best results, use roll breathing to fall asleep in a quiet, comfortable environment. Note that some people feel dizzy when they first start practicing roll breathing. Be sure to get up slowly in the beginning until you know how the practice will affect you.8. Progressive relaxation breathingThe progressive relaxation breathing method involves tensing and relaxing specific muscle groups throughout the body while focusing on deep rhythmic breathing. Controlled breathing combined with muscle relaxation can relieve tension and create a sense of calm throughout the body and mind, reducing stress and anxiety.According to studies, progressive muscle relaxation can effectively reduce stress and improve symptoms of depression and anxiety all of which are associated with disrupted sleep patterns.How to do it:Sit or lie down in a quiet space.Inhale deeply through your nose, expand your belly, and exhale slowly through your mouth to release tension.Identify muscle groups like the fists, feet, or shoulders and tense up for a few seconds, releasing to relax.Progressively move to different muscle groups throughout your body, tensing each group for several seconds before fully relaxing.Throughout the process, take continuous, slow, deep breaths while focusing on how you feel.Continue the cycle slowly tensing and then releasing muscle groups until reaching a feeling of deep relaxation.When to Seek Professional HelpSleep and mental health are closely intertwined. Healthy sleep is essential for maintaining ultimate physical and mental health and well-being. While there are dozens of self-help, non-invasive ways to manage sleep issues like doing deep breathing exercises for sleep sometimes you might need professional help. Reach out to your doctor if youve tried natural techniques but still cant fall or stay asleep through the night or if you sleep but are persistently tired throughout the day.You can also reach out to a mental health professional to explore other coping techniques that can help you get a good nights rest and feel energized and productive during your days. Talkspace offers online therapy for sleep and medication management thats convenient, affordable, and accessible.Start treatment for insomnia through online cognitive behavioral therapy (CBT) and, if necessary, get sleep medication online from an experienced mental health professional whos ready to help.Sources:Adjaye-Gbewonyo D, Ng A, Black L. Sleep Difficulties in Adults: United States, 2020. Centers for Disease Control and Prevention. June 22, 2022. Accessed April 19, 2024. https://www.cdc.gov/nchs/products/databriefs/db436.htm.Chattu V, Manzar Md, Kumary S, Burman D, Spence D, Pandi-Perumal S. The global problem of insufficient sleep and its serious public health implications. Healthcare. 2018;7(1):1. doi:10.3390/healthcare7010001. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6473877/. Accessed April 19, 2024.Jerath R, Beveridge C, Barnes VA. Self-regulation of breathing as an adjunctive treatment of insomnia. Frontiers in Psychiatry. 2019;9. doi:10.3389/fpsyt.2018.00780. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/. Accessed April 19, 2024.Philippot P, Chapelle G, Blairy S. Respiratory feedback in the generation of emotion. Cognition & Emotion. 2002;16(5):605-627. doi:10.1080/02699930143000392. https://www.tandfonline.com/doi/abs/10.1080/02699930143000392?journalCode=pcem20. Accessed April 19, 2024.Yau KK-Y, Loke AY. Effects of diaphragmatic deep breathing exercises on prehypertensive or hypertensive adults: A literature review. Complementary Therapies in Clinical Practice. 2021;43:101315. doi:10.1016/j.ctcp.2021.101315. https://www.sciencedirect.com/science/article/abs/pii/S1744388121000141. Accessed April 19, 2024.Ma X, Yue Z-Q, Gong Z-Q, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology. 2017;8. doi:10.3389/fpsyg.2017.00874. https://www.sciencedirect.com/science/article/abs/pii/S1744388121000141. Accessed April 19, 2024.Levinson DB, Stoll EL, Kindy SD, Merry HL, Davidson RJ. A mind you can count on: Validating breath counting as a behavioral measure of mindfulness. Frontiers in Psychology. 2014;5. doi:10.3389/fpsyg.2014.01202. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.01202/full. Accessed April 19, 2024.Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895. https://pubmed.ncbi.nlm.nih.gov/36630953/. Accessed April 19, 2024.Vierra J, Boonla O, Prasertsri P. Effects of sleep deprivation and 478 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in Healthy Young Adults. Physiological Reports. 2022;10(13). doi:10.14814/phy2.15389. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9277512/. Accessed April 19, 2024.Malhotra V, Javed D, Wakode S, Bharshankar R, Soni N, Porter P. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners. Journal of Family Medicine and Primary Care. 2022;11(2):720. doi:10.4103/jfmpc.jfmpc_1662_21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8963645/. Accessed April 19, 2024.Patil NS, Poovishnu Devi T. Efficacy of papworth method to improve quality of life and exercise tolerance in asthma. Lecture Notes in Electrical Engineering. Published online 2024:341-347. doi:10.1007/978-981-99-7633-1_25. https://www.researchgate.net/publication/377214560_Efficacy_of_Papworth_Method_to_Improve_Quality_of_Life_and_Exercise_Tolerance_in_Asthma. Accessed April 19, 2024.Holloway EA, West RJ. Integrated breathing and relaxation training (the Papworth method) for adults with asthma in primary care: A randomised controlled trial. Thorax. 2007;62(12):1039-1042. doi:10.1136/thx.2006.076430. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2094294. Accessed April 19, 2024.Jahan I, Begum M, Akhter S, Islam Z, Haque M, Jahan N. Effects of alternate nostril breathing exercise on cardiac functions in healthy young adults leading a stressful lifestyle. Journal of Population Therapeutics & Clinical Pharmacology. 2020;27(2). doi:10.15586/jptcp.v27i2.675. https://jptcp.com/index.php/jptcp/article/view/675. Accessed April 19, 2024.Gajbhiye HA, Vij V, Raje D. Effect of Short-Term Practice of Left Nostril Breathing on Various Sleep Parameters in the Medical Students. Int J Prev Med. 2022;13:110. Published 2022 Aug 8. doi:10.4103/ijpvm.IJPVM_578_20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9564237/. Accessed April 19, 2024.Khoury B, Lecomte T, Fortin G, et al. Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review. 2013;33(6):763-771. doi:10.1016/j.cpr.2013.05.005. https://www.sciencedirect.com/science/article/abs/pii/S0272735813000731?via=ihub. Accessed April 19, 2024.Leggett H. cyclic sighing can help breathe away anxiety. Scope Beyond the Headlines. February 9, 2023. Accessed April 19, 2024. https://scopeblog.stanford.edu/2023/02/09/cyclic-sighing-can-help-breathe-away-anxiety.Toussaint L, Nguyen QA, Roettger C, et al. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine. 2021;2021:1-8. doi:10.1155/2021/5924040. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/. Accessed April 19, 2024.Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.