Anxiety, Fear, Happiness, Panic Attacks, Stress, Success & Wellbeing

Why Do I Get Anxiety When Driving?

When high anxiety becomes a feature in our lives, driving anxiety is commonplace. Why do we get anxious when driving, and how can we overcome it?

For the everyday, ‘normal’ driver, bombing up and down the motorway at 70mph (70mph tops, of course) isn’t an issue.

But if you’re dealing with high anxiety it’s a different story – and it all comes down to the story we’re telling ourselves.

We’ve all got that little voice in our heads. That little voice sounds very different when anxiety is your focus.

When driving home from work, a balanced person’s little voice is saying things like ‘what shall I have for dinner tonight’, and ‘will I get back in time for my TV programme.’

When you’re highly anxious, that little voice is saying things like ‘I hope I don’t crash the car’, and ‘what if I get stuck on the motorway – what the hell am I going to do!’

When you’re balanced, thoughts are about everyday things. When you’re highly anxious, thoughts are connected to our survival instinct. (i.e. not dying.)

Anxious driver

High anxiety makes us focus on our survival, and that creates a whole raft of irrational thoughts.

These irrational thoughts become our sole focus, continuously fuelling the fear cycle.

It’s exhausting!

The more we allow the cycle to continue, the worst the fear gets, until we might reach the point when we don’t want to get in the car.

What can we do about driving anxiety?

It all comes down to small steps.

One small step is all it takes to start something new - Carl Vernon

You’ve got to retrain your brain so it knows that driving is a normal everyday activity.

So the first step is to rationalise your thoughts.

Driving carries a risk, but so do all modes of transport.

You have to decide if you’re willing to take the risk of driving.

If you put your rational thinking cap on, it will tell you that millions of people drive every day without issue. In other words, when you’re thinking rationally, the right decision is to drive.

The second step is to have to look at where you are right now.

If you’ve just started to experience driving anxiety, you’re in a different place to someone who’s not been able to get in a car for the last year.

Based on where you are right now, you have to decide what the next small step of action is for you.

That step should take you a little further outside of your current comfort zone.

That might mean you:

  • Take a friend out to drive with you.
  • Drive a little further outside of your comfort zone.
  • Go on the motorway or an A road.
  • Drive past the place that makes you anxious.
  • Sit in a car.

Pick the option that is right for you based on your current situation.

For example, if you haven’t been able to get in a car for the past year, just sitting in a car might be the thing that expands your comfort zone.

Each small step that you take should push you a little further outside of your comfort zone.

Like a snowball, with each step you take, your confidence is growing. You’re telling your brain that the thing you’ve been too nervous to do is OK.


The key to making this process work is appreciating two things:

  1. Like a snowball, you have to continue your momentum.
  2. Accept that you will be challenged by the feelings of fear and anxiety.

When we expand our comfort zones, anxiety hits back and tries to stop us. It’s easier for anxiety (your survival instinct) to keep you in a little box. The job of keeping you safe is easier.

But you and I know that is no way to live.

You have to first decide that you are willing to face up to the challenge, and accept that you will feel anxious and challenged.

It means that you might feel like you’re going backwards at times.

Sometimes you’ll feel like you want to give up.

Use your rational thinking, and don’t give up.

To help with the rational thinking here, when making the decision whether or not to give up I want you to consider the prospect of never driving again.

What does that mean to you?

A loss of a job?

Your independence – gone?

A feeling of being trapped?

Allow the fear of these things to drive you to make the right decision. (Pun intended.)

Allow the prospect of these things becoming a reality to push you that extra step when you need it.

Keep making those small steps, and with each step keep expanding your comfort zone – just a little each time.

When you’re brave enough to face up to the challenge, you’ll be surprised by how quickly you can change things.

In other words, the challenge is worth it.

Making a mistake
Anxiety, Depression, Diet, Fear, Happiness, Health Anxiety, Panic Attacks, Social Anxiety, Stress, Success & Wellbeing

The 5 Biggest Mistakes I Made When Suffering From Anxiety

I made some big mistakes when I was suffering from anxiety. Are you making the same mistakes, and can you dodge them to save yourself bags of time and frustration?

We have to go through our own experiences and mistakes to really appreciate them as a learning curve, but if I can save you some time and frustration, then there’s no harm in that.

I made some BIG mistakes when I was suffering from anxiety.

It was rectifying these mistakes that made all the difference for me.

Here are the top five mistakes I made when suffering from anxiety. See if you can relate.

Mistake #1: I thought I needed a cure

The biggest mistake of them all.

I spent years looking for a cure and wondered why I couldn’t find one.

I couldn’t find one because a cure for anxiety doesn’t exist!

Looking for a cure for anxiety was as useless as looking for a cure for getting upset or angry. These emotions might come with unwanted feelings, but they are part of life – just like getting anxious is.

The answer to overcoming high anxiety is appreciating that there is no cure needed.

The answer to overcoming high anxiety is to manage it better – to get it back to a better level of balance.

Mistake #2: I didn’t talk about my anxiety

Bottling things inside gets you nowhere. In fact, it makes things seem 100 times bigger than they are – anxiety included.

I used to think I was weak if I said what was on my mind, so I kept it all in.

With time, I learnt that true strength comes from the ability to talk.

You’ve got to talk about what’s on your mind.

It’s not always possible with the people closest to you, and someone impartial like a counsellor can be a good option.

The most important thing is you get talking, and don’t stop talking about how you feel.

Mistake #3: I thought I was abnormal

That first trip to Dr Google was a shocker.

All those years believing I was the only person on the planet suffering from high anxiety gone in a second of googling ‘anxiety’.

It’s a nice relief to know you’re not alone – mostly because the thought of being ‘abnormal’ just increases the anxiety levels.

About 1 in 4 of us will deal with higher than normal levels of anxiety at any one time.

You’re definitely not alone.

Mistake #4: I didn’t give myself enough ‘me’ time

Sixteen-hour work days took their toll.

To cope, I’d drink copious amounts of coffee throughout the day, only give myself time to eat junk food, drink a bottle of wine a night, and be lucky if I got a few hours sleep at night.


No wonder I suffered from high anxiety and uncontrollable stress! My lifestyle was shocking.

Anxiety and stress are controlling you or you're managing them - Carl Vernon

At the time, when I was in the thick of it, it seemed normal. I just got on with it – that was until the anxiety and stress got so bad I couldn’t get out of bed in the morning.

Looking back, it is clear I needed more balance in my life.

We can’t keep running at 100mph and expect not to hit a slump.

There is a better balance to be had, and that includes more time for the stuff that puts a smile on your face.

Mistake #5: I didn’t take the small steps needed to change

Along with mistake #1, this was the biggest mistake I made.

I thought if I just got on with it, things would fix themselves and get better with time.

They didn’t.

In other words, I wasn’t doing any of the steps that would have put me on a different course. I just expected things to change without changing them.

It’s the old classic (the old ones are always the best): If you want something different, you’ve got to do something different.

I always had an excuse to be anxious or stressed, which is why I could have also called this Mistake #5: I always had an excuse for being anxious and stressed.

It’s time to ditch the excuses and take the small steps needed to create the change you want.

What small step can you take to put yourself on a different course?

What something different are you going to do?

Because ultimately, that’s all it takes.

Will I ever overcome anxiety
Anxiety, Depression, Fear, Happiness, Health Anxiety, Panic Attacks, Social Anxiety, Stress, Success & Wellbeing

Will I Ever Overcome Anxiety?

Anxiety has a great way of making us feel stuck. It manipulates us into believing all sorts – mostly the negative stuff that keeps us trapped. How do we get out of this trap so we can stop asking questions like will I ever overcome anxiety?

Belief is a powerful thing. Very powerful.

Your life is shaped by what you believe.

How you feel tomorrow will be dictated by what it is you believe right now.

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Your belief system is based on what has happened to you in the past. For example, if you’ve experienced panic attacks in a supermarket, it’s likely you won’t like supermarkets and you’ll avoid them.

You’re following habits that you’ve developed over years, sometimes decades.

Some of these habits will be serving you well. Some not so well – particularly the ones that keep you stuck and trapped – like the beliefs built around anxiety.

But that’s not to say you can’t change your habits, and therefore change how you think about anxiety – including the belief that you’ll never overcome anxiety.

The power of belief

What is a belief, and why is it so important when it comes to anxiety?

A belief is something you’re certain about.

When you think about it (whatever ‘it’ is), you come to a quick conclusion about what it means to you.

You can believe anything you like.

‘I’m the most beautiful person on the planet’, for example.

You’ve probably got a friend who believes this to be true? Maybe it’s far from reality. But to the person who believes it to be true, other people’s opinions rarely matter.

That is the power of belief.

And the good news is you have this power. You can believe what you want.

That includes your belief about anxiety, and whether or not you’ll overcome it.

4 minute mile belief

Beliefs are funny old things. They tend to catch on.

Most people won’t believe in something until it’s reality.

Like the four-minute mile that Roger Bannister broke in 1954. Before then, it was considered impossible to do. Nobody had done it, and nobody thought it was worthwhile attempting it.

That was until Roger broke it. As soon as he did, lots of others started breaking the four-minute barrier.

Other people started to achieve it because they thought if he can do it, I can too.

And that’s how I want you to think about overcoming anxiety.

There are lots of people who have been in your position (me included) and changed for the better. They’ve overcome all sorts – high anxiety, panic attacks, OCD, agoraphobia, social anxiety, health anxiety, depression – you name it.

This knowledge should give you the belief that you can do the same.

Change the way you think

You can’t change an outcome without first changing the way you think about it.

If you don’t believe you can win the race, you won’t.

Believe you can win the race and you will

If you don’t believe you can overcome anxiety, you can’t.

Fundamentally, whatever it is you’re telling yourself and whatever it is you’re choosing to believe, is true.

That is the power you hold.

Nobody else holds this power – only you.

Let’s simplify this with two possible beliefs.

Belief #1: I will never overcome anxiety.

Belief #2: Anxiety is normal. It will always be part of my life, and that’s not a bad thing. I’ll continue to face the challenges it brings knowing that I can handle anything that comes my way. There is nothing that I can’t deal with.

Two very different belief systems, each as powerful as the other.

Which one will you choose to believe? Because whichever one you choose to believe is true.

Maybe you’ll choose to believe one of your own?

Whatever it is you choose to believe, remember it’s that belief that is defining your future. It’s dictating how you feel now, tomorrow, and next year.

With this in mind, it pays to be selective about what it is you choose to believe.

Anxiety is normal

One of the most powerful beliefs you can possess is that anxiety is normal.

Knowing anxiety is normal is the first step you can take to changing the way you think about it.

Remember that you don’t need a cure for anxiety, and you don’t need to get rid of it.

Anxiety is normal.

When you’re dealing with anxiety, it’s higher than normal levels of anxiety – that’s it.

When you’ve stopped the pointless battle against anxiety, the second step in dealing with negative thoughts connected with anxiety is identifying which ones are no good for.

The typical negative thoughts associated with anxiety look a little like this:

‘I’m going to have a panic attack when I go to the supermarket.’

‘There is no way I can go to that party.’

‘I’m going to feel anxious tomorrow.’

Remember – these thoughts aren’t real.

They’re only real when you want them to be real – when you choose to believe them.

When you become more conscious about these types of negative thoughts that are fuelled by anxiety, you can do something about them. You can stop them before they get out of control and start influencing your belief system.

If you keep going to the supermarket and experiencing panic attacks, for example, you’re approaching the situation with the wrong belief system. You’re being led by thoughts like ‘I’m going to have a panic attack if I go to the supermarket.’ That’s the type of thought keeping you trapped.

You’ve told yourself you’re going to lose before you’ve started.

The steps you take before going to the supermarket are more important than the ones you take when you’re there.

The outcome is done before you’ve left your house.

In other words, if you approach a situation with negative anxiety-related thoughts dictating your actions, it will lead to the outcome you don’t want. In the instance of going to the supermarket, a panic attack.

If you want to overcome panic attacks, high anxiety, or any negative beliefs about your life, you have to consciously change the way you think – change your belief system.

Go back to the two beliefs, and pick a statement similar to #2.

Reinforce that belief in your mind.

It may not be the truth right now, but that’s not the point.

What we believe now will manifest as reality in the future – even if it’s not true right now.

Remember to be choosy about what thoughts you believe. They are dictating your life.

Law of Attraction for Anxiety
Anxiety, Depression, Fear, Happiness, Health Anxiety, Panic Attacks, Social Anxiety, Stress, Success & Wellbeing

Does the Law of Attraction Help With Anxiety?

Some of us swear by it. Some of us think it’s rubbish. Most of us have heard of the law of attraction and have a good idea of how it works. Does the law of attraction help with anxiety, and can it work for you?

If you haven’t heard of the law of attraction, the basic principle of it is: You can attract the things you want in life if you think and believe in them.

These things can be money, a partner, a Ferrari, better health – anything you like.

So, if you want better health, for example, all you have to do is think about better health and you’ll attract it in your life.

If you want more money, think about money coming to you.

If you want a partner, think about that partner coming into your life.

… and so on.

Sounds good, right?

It is, but there is a crucial caveat to actually getting these things that the law of attraction misses. It’s the reason most of us wish for things only to be disappointed when they don’t come to fruition.

How many times have you achieved something just by thinking about it?

It’s true. You have to think about and believe in something for it to become real and part of your life. This is the bit where the law of attraction is spot on.

But the law of attraction falls short on the taking action bit.

Let’s take a look at a simple equation based on getting better health the law of attraction way.

Think about better health = Manifest better health in your life

The crucial bit that the law of attraction misses out is in the middle.

Think about better health = TAKE ACTION = Manifest better health in your life

Taking action is what will get you better health. In the example of better health, the action part is exercising.

I know it’s not necessarily what we want to hear, but we have to go do something for something to happen.

The same goes for overcoming anxiety.

Action is the difference between being stuck in the mental mire of anxiety and getting yourself back on track.

The common sense approach to overcoming anxiety

We have tons of thoughts a day (about 60,000). They’re not all real.

The only thing that makes your thoughts real is when you take action on them.

Hoping and praying law of attraction

You decide which thoughts to act on.

You can act on the thought that tells you that you’ll never overcome anxiety, or you can act on the thought that tells you to go do something constructive, like a hobby.

It’s your choice.

The basic principle of the law of attraction is spot on.

What you think of you get more of.

This is the common sense approach that works.

And it is common sense. There is no secret to the law of attraction.

You get more of what it is you think of.

If you think and believe positive things, like overcoming anxiety, you’ll attract positive things in your life.

If you think and believe negative things, like being stuck with high anxiety for the rest of your life, that is more likely to come true.

Henry Ford says it best.

Henry ford anxiety

It’s a lovely concept to think we can get what we want, including overcoming anxiety, just by thinking, wishing, praying, hoping and believing. It’s why the law of attraction is so popular.

But common sense will tell us if we sit in a chair all day thinking, wishing, praying, hoping and believing without adding action, we’re not going to get very far.

If you want to overcome anxiety, you have to take action.

What action will you take to overcome anxiety?

Anxiety will make you feel stuck. It will make you feel like you’re powerless to its manipulative ways.

There is only one way to get out of this mental mire.

Take action.

Action is the cure-all.

Action brings you the wealth you want.

Action bags you the partner.

Action buys the car, house, or whatever it is you want.

Most important of all, action overcomes anxiety.

This leaves one question to answer.

What action are you going to take to overcome anxiety?

Here are a few suggestions.

Don’t just think about it – go do it.

Don’t wish and hope – go make it happen.

Don’t leave any situation without taking an action.

Get in the habit of taking action.

Taking the first step of action might be the anxiety-buster you’ve been waiting for. It could be the one thing that makes all the difference.

Significant change always starts with just one small step. One small action.

Why does anxiety make me overthink?
Anxiety, Depression, Diet, Fear, Happiness, Health Anxiety, Panic Attacks, Social Anxiety, Stress, Success & Wellbeing

Why Does Anxiety Make Me Overthink Everything?

From the basic things like going to the shop, to the more challenging things like going to work, anxiety has a great way of making you overthink everything you do. How can we stop the torture of overthinking?

It’s those what ifs…

What if this…

What if that…

Sound familiar?

You already know that these ‘what if’ type thoughts are a complete waste of your time and energy. You can’t predict the future.

All these types of thoughts do is cause you massive levels of anxiety and worry.

So why do you keep having them?

Why do we torture ourselves with this pointless overthinking?

High anxiety, and the overthinking that comes with it, is an addiction (a bad habit).

Learning how to channel our focus and energy into something that doesn’t send us crazy is the key to overcoming this worry and overthinking addiction.

Breaking the addiction (bad habit) of worry

Smoking, drugs, alcohol – all types of addictions we know are obvious. The more we use them, the more addictive they become.

When these addictions become a fixed part of our lives they have a detrimental effect on our health and they get harder to break with time.

That’s exactly how worrying thoughts work, too.

The more we experience worrying ‘what if’ type thoughts, the more we get accustomed to them, and the more they become a fixed part of our lives.

Have you considered high anxiety to be an addiction?

It might come across as harsh to put anxiety in the same category as a highly addictive drug, but if you think about how anxiety works, it’s just as addictive.

High anxiety is a less obvious addiction than smoking, for example, but the worry that comes with anxiety is as addictive as nicotine. (Just replace an anxious thought with the craving of a cigarette, and you’ll see the similarities.)

Break the bad habit of anxiety

Just like craving a cigarette, when you’re anxious, you crave worry.

You actually go looking for things to worry about – especially when you catch yourself not worrying.

Hang on a minute. Why am I not worrying? What can I start worrying about?!

A clear and calm mind will quickly jump into a panic.

The next stop is usually Dr Google to search those anxiety-related symptoms – another part of the addiction.

The more time you’ve allowed anxiety to dictate your life, the harder it is to kick the habit.

But that’s not to say you can’t kick the habit.

You can.

Like any addiction, overcoming high anxiety takes a shift in focus and energy.

We can prevent those ‘what if’ type thoughts by refocusing and channelling our energy into something constructive – something that works for us – not something destructive that only leads onto further ‘what if’ type thoughts that create more anxiety and worry.

Channelling your focus and energy

As a high anxiety sufferer, you have a gift.

The gift you’ve been given is creativity.

You can’t be consistently anxious without a creative mind!

Your creative mind can be used to create more anxiety (overthinking and worry), or it can be used for something much better – something that will get you excited and build the future you want.

Creative anxious mind

There are lots of ways you can channel your creativity.

  • Painting
  • Learning an instrument
  • Singing
  • Writing
  • Learning a new language
  • Dancing (also good because it’s physical)
  • Knitting (yes, knitting)
  • Gardening

Pretty much anything that takes up your full powers of creativity – which is the aim. You don’t want to leave any wriggle room for anxiety to creep in.

My personal favourite creative hobby (aside from writing) is cooking.

Cooking allows me to use all my creative skills.

And the bonus: I get to eat the creation!

The end result isn’t always edible, but I’ll always have fun putting it together.

These are just a few creative hobby suggestions, and maybe you can think of some of your own?

The aim is to give things a try and stick to what you like.

The more you do the creative things you enjoy, rather than sit still and focus on the ‘what ifs’ that consume you, the more you’ll break the bad habit of worrying and overthinking.

When you’re busy cooking, or painting, or gardening, or learning Spanish, or learning the guitar, you won’t have the time to worry and overthink.

You’ll forget to be anxious.

The truth behind your anxious thoughts
Anxiety, Depression, Diet, Fear, Happiness, Health Anxiety, Panic Attacks, Social Anxiety, Stress, Success & Wellbeing

The Truth Behind Your Anxious Thoughts (They’re funny)

Anxiety has us thinking and believing all sorts. But it doesn’t have to be all doom and gloom. When we look into our anxious thoughts, the real meaning behind them is actually quite amusing.

Let’s have some fun.

When we get down to it, we are all absolute stinking liars!

By the time our thoughts pass through our mouths, they’ve been revised, rejigged and reformatted – all to make sure we say the right things and stay in people’s good books.

Understandable. If we said most of the thoughts our mind creates, we’d either be locked up or beaten up.

As well as staying in people’s good books, the other reason we lie and change how we communicate is for the benefit of ourselves.

This is especially the case with our anxiety-related thoughts.

It’s easier to mask the truth and deal with it by fabricating it.

60,000 thoughts a day

Yesterday, you had about 60,000 thoughts. Today, you’re going to have about the same. (That one you just had added to today’s tally.)

60,000 thoughts a day

These thoughts represent how we really feel.

We mask these thoughts as lies – lies we tell ourselves and others – because we want to hide how we’re really feeling.

When you begin to unmask the true meaning behind your most popular thoughts, including your anxious ones, you’ll discover just what a stinking liar you are – what stinking liars we all are!

But don’t worry; it’s not all serious. There is a funny side to our hidden truths.

Like I said at the start – let’s have some fun with this.

I’ve picked out a few of our most popular thoughts and the true meaning behind them to get you started.

When you begin to question the true meaning of your daily thoughts, you might benefit from a regular chuckle yourself.

“I’m hungry.” (When you’re not.)

I’m bored.

Is there some of that cake left over?

Ummmmm. This is filling the emotional hole within me.

(5 mins later.)

Did I leave some more of that cake in the cupboard?

“I’m glad you’re feeling better.”

Thank God I no longer have to ask you how you’re feeling, fetch you soup, get you medicine, and watch as you sweat all over the couch.

These three days of your ‘man flu’ have felt like three months.

Now get up off your lazy arse and get back to work!

I bet if I had a bout of illness you wouldn’t look after me as well.


‘How do I look?’

Do I look better than you?

Will I be admired, and destroy people with jealousy?

Tell me anything other than I look great, and I’ll disown you.

Where do your loyalties lie?

“I feel less anxious today.”

I wonder why.

I hope it lasts.

How long do I have before I start feeling shitty again?

“I’m way too old for all that.”

Who here is going to say I don’t look old?

Who is going to ask how old I am so I can astonish them with the answer?

“Oh, I’m so pleased for you.”

Why doesn’t anything good ever happen to me?

You got lucky.

I bet I could have that if I wanted.

“I start my diet tomorrow.”

I know I don’t need to diet, but I’d still like to hear it anyway.

“Of course. I’ll get it done by the end of the day, no problem.”

How the hell am I supposed to do all this crap?

Why don’t you stick a broom up my arse and I’ll clean the floor as well.

“I did my best.”

I did what I thought I could get away with.

Now I’m tired.

Leave me alone.

“Carl is the funniest and bestest writer I have ever come across.”

*No further thought.


Daily routine for anxiety
Anxiety, Depression, Diet, Happiness, Health Anxiety, Panic Attacks, Social Anxiety, Stress, Success & Wellbeing

Ideal Daily Routine for Anxiety (Achieving BALANCE)

I’ve mapped out a daily routine which I found ideal for dealing with anxiety – and easy to follow – over the first three-month rebalancing period.

I understand that, due to work/life commitments, you will have to make some modifications (such as when you start work), but try to stick to the core activity as much as possible – the more closely you can follow it, the better.

By following these few simple instructions you will instantly begin to feel more energetic, vibrant, motivated, positive and enthusiastic – key ingredients needed for BALANCE.

Over time, the routine will become easier to follow, eventually becoming second nature. Keep it up, and you’ll be rewarded with a lifetime of change.

Gaps in the routine should be filled by work or a focused activity or hobby.

6.30 am: Get out of bed

6.45 am: Exercise

7.45 am: Shower

8 am: Healthy breakfast (no caffeine)

10.30 am: Snack

12.30 pm: Healthy lunch

3 pm: Snack

6 pm: Healthy dinner

6.30 pm: Plan for the next day

7 pm: Wind down and relax until bedtime

10–11 pm: Go to bed.

Get out of bed as soon as you wake up

Start your day as you mean to go on. As soon as your alarm goes off or you wake up naturally, get out of bed. Don’t lie in bed procrastinating – it allows anxious thoughts to creep in. Concentrate on the plan you made yesterday and go for it.


I find that exercising in the morning before I eat breakfast gives me the best results. It also sets me up for the day by keeping me energised.


Shower every day. It’s not only important for hygienic reasons, but it will refresh you and help wake you up, ready for your day.

Snack regularly

Keep your energy levels up throughout the day by snacking regularly on fruit (a banana is ideal) and nuts. If it helps you to stay organised, set your alarm or set an alert on your mobile phone when a snack is due.

Plan for the next day

You already know how important it is to have focus, and planning for the next day is the most effective method of getting it right. If the next day is a work day, plan what you need to do. If you’re not at work, plan your activities in advance. Book something (if possible) and commit to it.

Find time to relax

In a busy schedule that includes family and work, it can be very easy to forget about your own needs, only to regret it later when you’re overstressed and exhausted. Even if it’s only half an hour, take time to relax every day. Put your feet up, make yourself a hot drink (no caffeine!), and shut yourself off from the world. Read a book, or do something that allows you to wind down. If it helps, close your eyes – and if you doze off, so be it!

Go to bed at a reasonable time

Aim to get eight hours of sleep every night. Some people need more, some less. Establish what you need by how you feel when you wake up, and aim to get that amount of sleep daily.