This week, you can start journaling your thoughts so we can have a list of negative thoughts you can reframe and challenge. There will be many thinking errors when sleeplessness and insomnia are an issue in your life.
This week, journal any thoughts you have that are negative about sleep and any thinking errors,such as:
- ALL OR NONE THINKING – For example, “If I don’t sleep for 8 hours tonight, I cannot function at all tomorrow”. “I have to sleep tonight. Otherwise, I am considered sick”. This can also considered to be BLACK AND WHITE THINKING- “I can either be a good sleeper or a bad sleeper.Noin-between, such as good days and bad days”.
- FORTUNETELLING – For example,“I will definitely not sleep tonight”. “I know something will be wrong with me”.
- MIND READING – For example, “My boyfriend will think something is wrong with me if I share my sleep habits”.
- LABELING – For example, “I have a sleep problem”, “I am a bad girlfriend”,and “I am a needy person.” “I am mentally unwell”.
- FILTERING OUT HAPPY EVENTS AND FOCUSSING ONLY ON NEGATIVE EVENTS—For example, “ Yes, I did sleep well on two days last week, but that must have just been luck. I don’t think those days count.” “I know I was able to sleep 4 hours instead of 8 hours, but that is just not good enough.”
- CATASTROPHISING – For example, “If I don’t sleep, I will not be able to work. I will be jobless and can’t cope with a family and looking after my children. I will end uplonelyand sad.” “I might die of a heart attack if I don’t sleep tonight”.
- JUMPING TO CONCLUSIONS – “I am sure medications and therapy won’t work”. “I am pretty sure I will live and die sleepless”.
The first step to changing these thinking errors is acknowledging, identifying, and accepting that you have these thoughts.
Next, validate your emotions toward these thoughts. Write down the list of unhelpful thoughts.
Pick up one of these thoughts: For example., “I will have a sleep problem forever”.
Now, try and look for evidence to counteract these thoughts. When was the time when you slept well? Now, recalling a few months back, you know you can sleep well. How do you know what will happen in future? What is the evidence to say that you will have a sleep problem forever and not be able to get rid of these symptoms? Now, think about the days you could sleep better in the last few weeks. This means that you can sleep well,and it is not a permanent problem but a fluctuating one. Can you think of problem-solving tactics instead of making up your mind that you can never sleep well? Make a list of things you can do to help you sleep better. It can be more exercise, avoiding caffeine late in the evenings, having more healthy food, deep breathing exercises to reduce your baseline anxiety, and progressive muscle relaxation to relax.
Even if this list does not work, plan for the next steps. You can visit a doctor (psychiatrist) to check your physical and mental health, which may be contributing to sleep issues. Going into problem-solving mode and making step-wise plans will alleviate your anxieties about sleep disturbances and get you out of unhelpful thinking mode. There are several treatments, including therapy and medications, available for insomnia. The more you are in touch with your thoughts and emotions, the better you will be able to maintain your mental and physical wellness.
In Chennai Minds we offer exclusive treatment for Insomnia and have developed packages which incorporates diet, psychoeducation, CBT, yoga and mindfulness. Chennai minds , the Best Psychiatrist in Chennai now also offering Telepsychiatry including Online Counselling for Depression and OCD as well.
