im new to the program.
im new to the program.
hey! i am new to the site and ive been having a very hard time going to sleep, and when i do go to sleep i wake up constantly with my thoughts racing and i feel like i cant possibly relax and go back to sleep and that feeling has been becoming normal right before bed! Anyone else have this problem?? Any tips would help so much!
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Iwillbebetter
- Posts: 484
- Joined: Sun Nov 27, 2011 8:35 am
- Location: Minnesota
Re: im new to the program.
Welcome, glad to have you here!! Have you tried the relaxation CD before going to bed at night? I use to have that trouble, I don't seem to have it so much anymore, but I'm not really sure what it was that did it. I think part is just working the program.... Whatever you are thinking, try not to focus on it so much. The more you feed it the longer it will stay. Do you watch much t.v. or anything that might be getting your mind going without your even realizing it. I use to watch a bit of t.v. before bed. Normally the cop type shows like csi and stuff. I think those types of shows can affect your thoughts. I also read somewhere to cut "screens" about and hour before bed. This was a means to help relax before bed. I do still do a little on the computer before bed, but have cut the t.v. about a month ago or so, I think that has also helped. Then when I go to bed, and start thinking... as I normally do I stop myself and try to focus on my breathing (learning about that in trying to learn about meditating) when that doesn't work I just try counting... I do often have to bring myself back or start over, but at least it is that much less time that I am spending focusing on whatever happens to be in my head that night... I hope you find something that works for you!!!
"Only rainbows after rain, the sun will always come again, and it's a cirlce, circling around again it comes around again...."
Re: im new to the program.
thank you very much for the tips! i didnt even think of the relaxation cd lol i too hope i find a way to have some peaceful sleep!! as much as i love the late at night info mercials lol
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Iwillbebetter
- Posts: 484
- Joined: Sun Nov 27, 2011 8:35 am
- Location: Minnesota
Re: im new to the program.
always happy to offer any help I am able 
Keep me posted.... let me know it goes
Keep me posted.... let me know it goes "Only rainbows after rain, the sun will always come again, and it's a cirlce, circling around again it comes around again...."
Re: im new to the program.
Josh,
I have read several books on insomnia and you got some good advice from Iwillbebetter. Some other things you can do is no caffeine after noon--actually, I don't do any caffeine at all (Lesson 5). No stimulants of any kind--no nicotine, etc. No news before bed, definitely no TV for about an hour--the sleep experts also recommend no blue lights like on computer screens or bedside clocks--interferes with melatonin production. Warm showers or baths before bed relax you. I have a hypnosis tape where the guy talks in a lulling voice and you count backwards and that seems to help me--don't think the hypnosis stuff does anything, but his droning voice helps and the counting backwards. I just put in the foam flat earbuds on my MP3 player and use them as I go to sleep. Somehow, you "know" to take them out when you turn over in the night. And last of all--exercise. Good old exercise helps with everything, from reducing your anxiety, to helping you sleep better, to helping your immune system. Just don't do it after 5 pm.
And in the program, Carolyn stresses not to start getting uptight about not sleeping--that REALLY makes it hard to go to sleep!! Also, make your wake times and going to bed times regular. Even if you didn't sleep the night before, try not to nap during the day.
Hope all this stuff helps!
I have read several books on insomnia and you got some good advice from Iwillbebetter. Some other things you can do is no caffeine after noon--actually, I don't do any caffeine at all (Lesson 5). No stimulants of any kind--no nicotine, etc. No news before bed, definitely no TV for about an hour--the sleep experts also recommend no blue lights like on computer screens or bedside clocks--interferes with melatonin production. Warm showers or baths before bed relax you. I have a hypnosis tape where the guy talks in a lulling voice and you count backwards and that seems to help me--don't think the hypnosis stuff does anything, but his droning voice helps and the counting backwards. I just put in the foam flat earbuds on my MP3 player and use them as I go to sleep. Somehow, you "know" to take them out when you turn over in the night. And last of all--exercise. Good old exercise helps with everything, from reducing your anxiety, to helping you sleep better, to helping your immune system. Just don't do it after 5 pm.
And in the program, Carolyn stresses not to start getting uptight about not sleeping--that REALLY makes it hard to go to sleep!! Also, make your wake times and going to bed times regular. Even if you didn't sleep the night before, try not to nap during the day.
Hope all this stuff helps!
Re: im new to the program.
okay iwillbebetter! i deffinatly will. i am guilty of all of those things samcat lol... i quit all caffeine and i havent smoked since i had my first panic attach lol i thought that it was the smoking at first making the shortness of breath lol thanks for all the tips and i will definitely try them!
Re: I am new to the program.
I listened to the tapes about years ago and felt better but forgot most of it and so am doing the program again for my anxiety, I did not do the online support last time and am not sure where to start.
Re: im new to the program.
Hey MJ,
Well, you just started with on-line support. If you have questions, post them. If you want to give someone a helpful hint or some encouragement, post that too. Welcome back. It is not unusual for somebody to come back for a "refresher" course. Just sorry your anxiety has flared up again, but if you got better once, you know for sure you can do it again.
Well, you just started with on-line support. If you have questions, post them. If you want to give someone a helpful hint or some encouragement, post that too. Welcome back. It is not unusual for somebody to come back for a "refresher" course. Just sorry your anxiety has flared up again, but if you got better once, you know for sure you can do it again.
Re: im new to the program.
Thank you, It seems weird just writing things out there into space but it's nice to know that I am not the only one with this problem. I am going ot try and do everything suggested in my book this time.