12 Ways to Manage Anger - Part 2 of 2

Nurse's Notes

1. Aim to be a good role model by learning to control anger.
2. Go for a quick walk or bike ride to blow off steam
3. Jot down a list of proper ways to handle your anger
4. Make time to relax and do something you enjoy every day.
5. Never use physical violence, no matter how angry you are.
6. Question why something upsets you and what you could do differently next time.
7. Repeat a calming word or phrase to yourself, such as “take it easy” or “relax.”
8. Try writing down your feelings to get them out.
9. Use humor when appropriate to lighten tense situations.
10. Visualize a relaxing scene or pleasant experience from your past.
11. You sometimes need help to make changes.  Seek a counselor’s advice if needed.
12. Get enough sleep.  Your patience level is lower when you are tired.

Tips for a Good Night’s Sleep

www.ourbananamoments.com

1)  Stick to a regular sleep schedule---even on weekends. 

2)  Exercise regularly---avoid exercise in the late evening. 

3)  Go to bed only when sleepy. 

4)  Put your worries away when you go to bed. 

5)  Do something relaxing and enjoyable before bedtime. 

6)  Make your bedroom quiet and comfortable. 

7)  Avoid large meals just before bedtime. 

8)  If you cannot sleep within 15 to 20 minutes get up and go to another room.    Return to bed only when drowsy. 

9)  Remove the clock from eyesight. 

Do not nap during the day. If you must nap, limit it to 30 minutes in the early afternoon. 

10) Avoid alcohol, nicotine, and caffeine use. 

11) Have your pharmacist check your medications for potential sleep effects. 

12) Avoid bright lights (e.g. from TV, computers, video games) before   bed. 

Still Tired?

www.ourbananamoments.com

Insomnia is a common complaint. Some symptoms of insomnia are difficulty falling asleep, difficulty staying asleep, and difficulty with early morning awakening. Sometimes insomnia only lasts for a short time and can be easily managed. Persistent insomnia is more troublesome and can affect work, school, social relation-ships, and health. Many conditions are associated with insomnia such as depression, anxiety, allergies, and pain. Much of the time insomnia is simply the result of poor sleep habits. 

How Is Insomnia Treated? 

Insomnia treatment in adults may include use of an over-the-counter medication or, in other cases, use of a prescription sedative. It is important to determine the cause of insomnia before treatment begins. Maintaining a sleep diary for one to two weeks is a good way to start. Keeping track of sleep times, caffeine and alcohol ingestion, etc. may provide clues as to the cause of insomnia. Behavioral changes are often all that's needed to improve sleep. By maintaining good sleep habits the need for medication may be avoided. 

What If Non-drug Treatment Fails?

If you are still having difficulty getting a good night's sleep, you should talk to your PCM or NCM. The cause of your insomnia will need to be determined and a medication may be needed. Even if medication is used for insomnia, sleep hygiene principles should still be followed and can provide added benefit.