![]() Can I make a concrete plan to resolve this worry?.During this time, it can be helpful to write your thoughts and concerns down, then think through solutions within your power to control and “let go” of things outside your ability to influence.Īfter writing down your worries, some good questions to ask yourself include: Setting aside “worry time” during the day can allow you to focus on stressful thoughts and worries that may occupy your mind when trying to fall asleep or stay asleep. Did I send that email? How am I going to finish that project by Tuesday? Was I rude to her? My kid really needs to finish that history project. Maybe you struggle with a different kind of anxiety at nighttime – instead of worrying about falling asleep, you start to worry about all sorts of other things: work, kids, schedules, relationships and more. This can help reduce your anxiety and worry, counterintuitively helping you fall asleep faster. This means that you get in bed and calmly try to stay awake, rather than expecting to fall asleep. For example, try flipping your thoughts to “I will be able to fall asleep” and “I’m still going to have the energy to have a great day tomorrow.” Relaxation techniques such as deep breathing, guided imagery or listening to a bedtime story also can help.Īnother strategy for anxious thoughts about falling asleep is to remain passively awake. ![]() When you catch yourself thinking these negative thoughts, practice positive self-talk. Noticing these types of thoughts is a skill that can be learned and developed. Automatic thoughts happen, well, automatically - so are difficult to control. ![]() Identifying negative or irrational thoughts can be challenging. If left unchecked, these thoughts can become automatic and hard to break away from. These thoughts are natural but can leave you more agitated and make it even harder to sleep.
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