03/23/2026
Feeling overwhelmed at night? I’ve put together 3 evening rituals to help you reset before bed — practical, science-aligned steps I use with clients and myself.
1) Self hypnotherapy-wind-down: dim lights, gentle self-guided imagery, with countdown from 10-0 for 10–15 minutes.
2) CBT bedtime exercise: jot one balanced thought that counters tonight’s worry.
3) Calming breath routine: 4-4-6 breaths for five minutes to shift physiology. The longer exhale tells your parasympathetic nervous system it's safe to relax!
This integrated approach brings better sleep, fewer intrusive thoughts, and a calmer morning. https://wix.to/ch3hBXw Start tonight and notice the difference.