What kind of situation do you sleep badly? Lying in bed and rolling around and not falling asleep? Is it easy to wake up when you fall asleep?
Physically and mentally exhausted during the day, irritable and anxious at night, the more you want to let yourself fall asleep, the more you can't sleep. I don't have the heart to do anything, and there is only one focus in life, that is, how to make myself sleep well, which is the state I was in when I was insomnia.
Looking back on the pain of insomnia and anxiety at the beginning, it was really heart-wrenching. In the morning, I watched the sun rise and the sky dawned, but the heart was gray, the body was stiff, the spirit was broken, the heart was beating fast, and the fluttering was like a drum.
The body is weak and weak, there seems to be no interest and nostalgia for the things of the world, no matter how much money you earn, what is the use of doing a big career? Unable to sleep everything became meaningless.
For an insomniac person, the greatest joy and happiness is to be able to sleep beautifully and sleep until you wake up naturally. Fear of the coming of the night during the day, and fear of the arrival of the day at night, this kind of taste I think only people with insomnia can experience.
When the whole world is quiet, a person in the bed tossing and turning, no matter how to do can not sleep, a lot of anxious, irritable thoughts in the mind lingering, even if the body is already very tired, but it seems that there is a "little magic beast" stationed inside is to make you unable to sleep, whenever there is ignorance of drowsiness, it will be an excitement for you, it seems to remind you "Hey, don't fall asleep", instantly the heart is cool, wow cool.
Why do people have insomnia? In medicine, it is generally believed that there are three factors:
1. Susceptibility factors
Refers to the individual's gender, age, personality, etc. there is a higher susceptibility to insomnia, such as women are often more sensitive than men, such as some people are born more sensitive to light, noise, but also more likely to be anxious, worried, and some people will be born with large nerves, the sky can fall asleep.
2. Precipitating factors
Refers to the occurrence of insomnia caused by individuals encountering life events and stress, such as preparing for final exams, college entrance examinations and other pressures caused by insomnia.
3. Maintenance factors
Behaviors and beliefs that direct insomnia to persist. For example, short-term insomnia leads to anxiety, worry that you can't sleep at night, sometimes go to bed early, can't sleep at night and brush your mobile phone in bed, feel that you don't sleep enough at night, increase the time of nap during the day, postpone the time of getting up in the morning, etc., which may lead to short-term insomnia becoming chronic insomnia.
However, long-term clinical research and treatment show that the vast majority of sleep disorders and insomnia are caused by individual psychosocial factors. Psychologists say that more than 70% of sleep disorders, insomnia and other symptoms are caused by emotional factors. Insomnia is just a somatized manifestation of negative emotions, and the essence of the problem is not insomnia itself, but the negative emotions behind insomnia.
Therefore, in order to completely cure insomnia, it is not to use the effort on the symptoms of insomnia itself, but to eliminate the bad mentality and emotions behind the insomnia. When the mentality is good and the mood is better, insomnia is naturally better.
I am very grateful to a good friend of myself who studied medicine who recommended the two books "You Are Your Own Psychiatrist" and "Emotional Self-Help". Through the practice adjustment of the methods in the book, I completely got rid of insomnia and anxiety.
Healing methods
Focus on sharing with my friends the methods I used during the treatment of insomnia and anxiety disorders.
The first is the "meditation method" in the book "You are your own psychiatrist", which can be said to be a very good method, which not only cures their insomnia, but also plays a fundamental role in the healing of their anxiety disorders.
Meditation practice, I was practicing in two situations. The practice of the first situation is to sit still for 20 minutes in the morning and evening, meditate silently, observe the breathing in and out of the nostrils, firmly ignore the various thoughts and thoughts generated by the mind, do not participate, do not judge, just observe (focus) the breathing in and out. When the mind is distracted, we will pull back to the breath, and after repeated practice, we will slowly find that the body and mind will relax and calm down.
Another practice is when lying on the bed to sleep, as long as you are not asleep, you will rest your mind on the breath, the same reason, that is, observe the breath, focus on the breath, do not fall into any thinking, judgment, do not force sleep, do not reject any thoughts, feelings. That's how we practice, day or day, week, week, week, and slowly, we find ourselves getting better and better unconsciously. This is how my insomnia improved to cure, and it took less than 2 months.
Then there is the "emotional balance method" and "7-day emotional healing plan" in the book "Emotional Self-Help" to improve their emotional control ability and change the way of thinking in habit and anxiety have brought good results.
epilogue
Not being able to sleep in itself is not terrible, what is terrible is our concern and attachment to sleep, and what is terrible is the anxiety behind our insomnia, which is the root of the problem.
Ordinary people will not be able to sleep, and there will be troubles and pressures in life, but they can cope and overcome relatively normally, why can't we take our turn? In the end, it is fundamentally a problem of our mentality and emotions. Seeing the essence of the problem, we can solve the problem, I hope that all patients in the pain of insomnia, first start by changing their mentality.