“Sometimes we load ourselves with things , just not to stop and not be left alone with ourselves, with our thoughts. As a result, resentment turned to the past, anxiety about the future and worries about the present do not find a timely exit,” the psychologist explained, specialist in the field of individual psychological counseling and personality psychodiagnostics Daria Zakharova.
People just don’t manage to take care of themselves in time. Therefore, before going to bed, we begin to be overcome by thoughts and fears from which we run away during the day. Night is the time when there is an opportunity to think about something else besides everyday affairs. Because of this, some people cannot fall asleep, replaying various events in their head over and over again.
Regulation for anxiety:
There are different ways to help yourself in such unpleasant moments, but for each person these methods are individual. Therefore, it is necessary to try different options until you manage to find something of your own.
“It’s preferable to drink warm lemon water, and listening to peaceful music with fresh hot shower helps in soothing sleeping quickly and in this way you will be able to prevent yourself from overthinking.
You should pay attention to the nature of the thoughts that bother you at night. Their content will help you better understand yourself, your needs and your desires. For example, if you remember grievances against your relatives, then it is obvious that something does not suit you in your relationship with them.
You probably feel like they don't accept you for who you are. Maybe their control is suffocating you and it's time to separate and set boundaries in the relationship.
To do this, you need to allocate a strictly defined time during the day (for example, 20-30 minutes) when you think about the problem that usually worries you desperately at night or in the evening.
“This is a very effective method, thanks to which you allow feelings and thoughts that disturb you to live. In this way, they will simply outlive themselves,” Zakharova explained.
Otherwise, suppressing thoughts and feelings can make them obsessive or lead to depression.
We take problems on a pencil:
“You don’t need to evaluate them, try to analyze them. Just write out everything that torments you. This method will give vent to fears, as well as relieve anxiety and reduce the level of catastrophization that sometimes overtakes at night,” the expert explained.
Stress factors should be divided into two columns. In one, you need to enter those that you can influence, and in the other, fix the problems that you cannot influence. For example, in the first column, describe the steps you can take to get over a bad situation.
Also, the expert considers meditation to be a good way to deal with feelings, which teaches you to observe thoughts, reduces anxiety and, as a result, improves the quality of life.
Do not forget about such well-known things as proper nutrition, physical activity and daily routine. In fact, most people forget about them. But the right lifestyle is sometimes enough to make falling asleep easier.
