By recognizing your HHM and sleep related anxiety, you get the opportunity
step back from them, which is absolutely necessary. Recognizing their combined influence,
take a big step forward by limiting their power over themselves. Negative thoughts, based on
which sleep lies for a long time will not allow to get rid of this problem. Now it’s time to decide
Do you want to waste time and clutter up your mind with them? The good news is
This is because HHM and anxiety are related: by challenging HHM, you reduce
anxiety about sleep – and vice versa. CBT should change any destructive beliefs
associated with sleep, that is, you do not want to seek out the negative in a state
bad mood or anxiety.
Realistically interpreting the situation, you stop putting pressure on yourself –
and start taking practical steps to fall asleep.
Most negative thoughts about sleep are based on false information.
Perhaps you believe that several sleepless nights will last for weeks or
Awakening awaits a terrible day. All this is not true, but if you really
believe in it, then you begin to bring it to life. Need to become more realistic (oops), then
negative thoughts will lose their foothold, and you will not have to think for long with fear
about the consequences of not sleeping well.
LONG NIGHT LIZZY
Negative thinking. Lizzy hasn’t slept for four days in a row, and tomorrow
she was expected to have another stressful working day, which was terrifying. Was
one o’clock in the morning, and she had to get up at 6 in the morning.
She thought: “I didn’t even close my eyes and never fall asleep. Tomorrow I will
completely broken and can not cope with the work. ”
The girl was anxious and dissatisfied, heart
jumped out of her chest, she felt the heat and was excited – what else
more chances to fall asleep.
Challenging negative thoughts. Even those who suffer from insomnia,
most often sleep a little at night, but usually the next day
underestimate the duration of their sleep, focusing on
Believing that it puts even more pressure on the body and spirit,
they actively prevent themselves from sleeping. Lizzy, one way or another, will fall asleep – even if
sleep less than required or less than she would like, and later
will be able to catch up. Maybe the day she and
will not be at the height, but the body will try to cope.
Positive thinking. If Lizzy were to think differently: “I have not yet
I’m tired, but usually I fall asleep. Maybe if I stop thinking about it,
I’ll doze off soon, she would calm down – both emotionally and physically
– and, most likely, would fall asleep.
Diary of negative thoughts
Write in your diary your negative thoughts on the subject of sleep, as shown on the page.
opposite. This way, you can understand what you were worried about (seemed to be worried
that you are lying in bed and you cannot fall asleep, but in reality they thought about how you would be
feel in the morning). This will help you figure out what is pushing you towards such thoughts.
lam Having realized which category this thought belongs to (for example, a fortune-teller’s mistake or the expectation of a catastrophe), you will find an opportunity to challenge it. Using what has already been taught
thanks to our book and your sleep journal, you can change negative reactions
to sleep on more calm, neutral – and less destructive. To resist
negative thoughts, ask yourself the following questions:
- What is the evidence supporting this assumption?
- What is the evidence against him?
- Why does it seem true?
- What is the likelihood that this will happen?
- What could be the worst outcome?
- Could you survive this?
- Can you make a more realistic conclusion than the one that inspires you fear?
Challenging NNM and anxiety, you are considering options and undertaking pre-emptive
actions. Keeping a diary should convince that it is ridiculous to accept negative
thoughts for the facts.