Last night:
The clock reads 1:42 am and I roll over so I can't see the clock. I am exhausted but the moment that I get even a little close to passing out, I starting thinking about a negative situation that obviously there is nothing that I can do to fix at now 2:05 am. Multiple scenarios replay in my head over and over. I suffer from onset insomnia, but usually I am able to overcome and fall asleep. Tonight is different; I am emotionally beat up and I can't turn off my mind. I know that this is unhealthy and toxic, but what to do?
Today, understandably I am VERY tired, but now in a more conscious state I am reflecting on how to stop negative thought patterns. Ideally it's best to stop these thoughts before they happen, but who's kidding who? Once I was there, I couldn't get out. My initial research has uncovered the following Steps:
Find a distraction - Sounds simple enough. I find working out to be one of the best distractions, plus it boosts endorphins. However at night picking up another hobby that is less active might be a good solution. Read a book, work on an art piece. I did also read that screens disrupt sleep signals, so checking your email or watching tv may not aid in sleep but will distract.
Write down your thoughts - Sometimes just getting thought on paper is enough to let a thought rest. Also it allows you to let go and address later. Just acknowledge how you feel and explore possible solutions. Some things you can't change, but you can change how you feel about them.
List 5 things you are grateful for - Really think about each thing and WHY you are grateful. Really think about each thing until you feel it.
Focus on breathing and being in the moment - Much easier than said, HOWEVER once mastered goes a long way of controlling thought. I also occasionally get migraines. In order to not focus on the pain, I started to focus on deep breaths. Take in a long deep inhalation and slowly let it out. imagine the air filling your lungs. Then starting from your toes, think about each body part relaxing. If your mind wanders, go back to your breath and start again.
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