Schedule a specific time each day to worry. 

When we’re feeling worried or anxious, we usually respond in one of two ways: some of us try to do too much to manage these uncomfortable feelings and some of us avoid the feelings completely.

If you try to over manage your feelings by excessively checking the news or seeking reassurance from others, instead try scheduling a specific, but limited time each day to worry. 

Lean into the worst-case scenarios. 

If you completely avoid feelings of worry & anxiety, then you never learn that you can actually handle those difficult feelings better than you think. 

Instead of avoidance, try thinking through the worst-case scenario and ask yourself: 

• What is the worst thing that could happen? 
• How would I cope? 
• Who would I call on for help? 

Thinking through these steps and the available resources can help you feel more capable and empowered. 

Only use your bed for sleep. 

Sleep and anxiety are closely related and improvements in sleep are often associated with reductions in anxiety symptoms. One thing you can do to promote healthy sleep is to keep the bed for the S’s — sleep and sex only. Our brains are very good at making associations and when we read, use electronic devices, or eat in bed, we are teaching our brains that the bed is a place for wakefulness. Instead, we want our brains to learn that the bed is a place for sleep. 

Evidence suggests that poor sleep significantly impacts overall mental health.

We encourage you to try Sleepio, an automated digital sleep program that teaches you scientifically- backed skills to sleep better. Start by taking the 2 minute sleep test and get your Sleep Score at www.sleepio.com/newscorp

*Sleepio is available at no additional cost to employees and dependents enrolled in a News Corp health plan.