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Top 5 Calming Techniques for Anxiety About Sleep Apnea

Whenever you have a health condition like sleep apnea, you may face anxiety and fear, it’s not easy to deal with these problems, but there are ways to calm yourself so you sleep better and have better therapy outcomes. Here are my top 5 anxiety calming techniques that have worked for me.

Anxiety calming techniques:

1. Breathing

When you face a crisis in your therapy, such as a ruptured water tank or a problem with your mask, it’s important to remain calm and breathe deeply. Getting yourself upset about the situation isn’t going to help.

I know this isn’t easy as I’ve cursed my mask more times than I can count, but it works in the long run. If there’s an issue, take a step back and refocus your thoughts in a positive way. Take a few deep breaths and then see how things progress. Techniques like meditation may also help.

2. Visualization

Try to visualize yourself waking up the next day feeling refreshed and ready to go. Far too often we don’t give ourselves a chance to see what would happen if we follow through with something.

Calm yourself and see the end result of your therapy which is better sleep. Try to visualize positive outcomes and keep the negative ones out. Of course, this won’t work all the time, but it can help.

3. Exercise

When you move around even a little bit, this helps relax you. A short walk before bed or some light stretching can make you feel better so sleep is easier. Focus on taking better care of yourself, and this will improve your therapy outcomes.

I like simply walking, and have incorporated a bit of weightlifting into my routine. This helps me sleep and has even improved my apnea by a small amount. Start small and see how you feel.

4. Music or reading

Get your mind off of sleep apnea by reading or listening to some music before you go to bed. This helps reduce anxiety and will put you in a better frame of mind for a good night’s rest.

I’m a musician, so I find playing my guitar allows me to relax. When I have a stressful day, or a bad night with my mask, I turn to music to calm me. I get back to my routine the next night.

Use whatever hobby you like to relax.

5. Journaling

The number 1 thing that helped me deal with my sleep apnea was writing. Create a journal and write down your feelings about sleep apnea. Make sure you address both the positive and the negative feelings you have.

Another thing to do is join a forum and ask questions. Talking to others can make even the worst days a little bit better. There’s probably someone out there that has the same issue you do.

Bonus tip: stay positive

Try to stay as positive as you can. We all have bad days and problems with masks and these crazy machines we need to use. I’ve had a lot of bad days, but plenty of good ones too.

I’ve missed camping trips because there’s been no place for a plugin, but my friends have accommodated me at other times and rented a cabin with power. Focus on those positives and don’t stress those bad days.

Working together

Try to stay calm when dealing with sleep apnea and your therapy. Just remember that therapy is designed to help you sleep better. Try these calming techniques and speak with your doctor or sleep provider if you still have issues.

Let’s all work together towards better sleep.

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This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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