Money, housing, employment, relationships, and living a “successful” life are regularly recognized as sources of anxiety for many individuals in modern life. Our fears might have a big influence on us at times. We can’t sleep because we’re overthinking everything. This article will help you with how to stop overthinking at night.
People suffering from stress, worry, depression, and insomnia frequently report that racing, intrusive (unwanted) thoughts make it more difficult for them to sleep than any physical discomfort or pain.
Why Doesn’t Conventional Wisdom Work?
If your thoughts are keeping you awake at night, you may have tried watching TV or listening to a podcast, keeping a diary near your bed to jot down your worries, or pushing yourself to use a meditation tool.
Those techniques sometimes succeed (or work for a while), but they typically fail. By utilizing these in-bed tactics to calm your thoughts, you unwittingly associate your comfortable, relaxing bed with stress and alertness. Essentially, you’re conditioning your body and mind to stay awake and worried in bed.
It makes no difference how dark or chilly your room is, or how much coffee you’ve had that day. You won’t be able to fall asleep if you’re conditioned to stay awake in bed. Instead, I recommend adopting these more effective ways for more peaceful sleep.
How To Stop Overthinking At Night
Here are five techniques to help you quit overthinking at night and get the rest you need:
1. Practice worrying at a different time and in a different location
Set a timer for 10 minutes and write down everything that comes to mind. You can create a to-do list, a list of difficulties or anxieties, a list of birthday gifts to purchase, a diary about your fantasy trip, a journal about your melancholy or worry, or a win.
The idea is to jot down anything that comes to mind as your head strikes the pillow. The idea is to perform this exercise outside of your typical evening ritual and in a completely neutral setting. You are retraining your mind to worry at a different moment by doing this. You’re learning how to stop experiencing bad dreams at night.
2. Organize your concerns
Once you’ve written down all of your ideas, try to categorise them and take action. Put to-do items on a calendar, create a detailed grocery list, or find a home for your “someday” ideas. Organizing your ideas will assist you in moving forward.
3. Take the right step to find the solution to the problem
Look for recurring issues, obstacles, or concerns. Take one or two of the problems on your list and figure out one step you might take to solve them. It is critical to recognize that you are not completely solving the problem or building the end answer. You merely want to take one step ahead.
You’re seeking a way to get closer to a solution. When we are anxious about something, we often spend a lot of time thinking about it, but we do relatively little effort to solve it. The purpose of this exercise is to get you started on taking action.
4. Pick your words of positive affirmation
When you go into bed at night after completing all of these duties, your mind will, as it typically does, burst into action. You did not fail. You haven’t done anything wrong. When you go to bed, your mind is in the habit of worrying. You are forming a new habit of “worrying” at a different location and at a different time.
As your mind adjusts to this new schedule, it’s critical to have a strategy in place to cope with any ideas that arise. A grounding statement can be really beneficial. It’s a single line that you may repeat whenever your mind starts to worry or make excuses for why this solution won’t work.
5. Get out of bed if everything fails
Despite your best attempts, you will occasionally have a horrible night of fretting and overthinking. If this happens, get out of bed and worry somewhere else. This normally lasts a little more than 20 minutes, and you’ll be able to think much more clearly when you get out of bed. You will benefit from doing so. Stop associating your bed with anxiety. Instead of brooding on your worries, you should be able to think more clearly and maybe take action. Try getting out of bed to stop overthinking at night.
The Evolve app is now live globally on Android & Apple, click here to try for free! The app has incredible journeys that will help you combat the demon of overthinking.
Sarah Khan is pursuing CSE and is an author at Evolve.
Who strongly believes mental health is the overall strength.
Mail at firstname.lastname@example.org to connect with her.