no sleeping pills, please.How to clear my mind at night?
1) follow and concentrating only on your breathing
2) clean the crap out of your house until you are exhausted
3) drink warm milk
4) try to blank your mind of any thoughts by the process of meditation try yoga
5) don't eat heavy or drink caffeinated beverages at night
6) force yourself to do things that you hate or find boring and keep doing itHow to clear my mind at night?
Have you tried visualisations? This one really works for me:
I stand at the edge of water, on the sand. I go through my 'mind', and look at each negative situation i have had durning the day. One by one, i study the situation, and then throw it out into the sea, where it disolves and gets rid of the situation from my mind, while i sleep. At the end, i cover myself with pure white light. (kinda like putting a big bubble around me.) This ALWAYS works for me. I normally fall asleep before i get through all of the problems! Hope that's some help.
A previous answer follows: Instead of anxiety, or worry, downgrade them to ';concerns';. See section 6, at ezy build, below. ';Worry is like a rocking chair - it gives you something to do, but won't get you anywhere.'; - Set yourself a specific time period for worrying about anything, (say; around three quarters of an hour, possibly when you get home, or after your evening meal, but not too close to bedtime) after which, resolve firmly to refuse to even entertain the thought of worrying again on that day: realise and accept that to do otherwise would be counterproductive to your mental health, and enjoyment of life. You will have had your ';worry time'; for the day, and can just write down any more thoughts that come to mind, and say to yourself: ';Well, I'll just have to worry about that tomorrow, won't I?';. Doctor Wayne Dwyer once said: ';Negative emotions are preceded by negative thoughts';. It is important to regularly monitor, and deal with a negative internal monologue (self talk), or mental process, such as disturbing thoughts, images, impulses, or emotions, by the process of (a): recognising it, and (b): challenging it immediately.
Technique For Re-Programming Negative Thoughts: When you notice something negative, such as: ';I'm never going to get over this!'; or: ';Why am I always so pathetic/useless/such a loser?'; or even: ';I can't do this/will never get over this!';, even an image, emotion, or a memory; recognise that this is being generated from the negative part of your mind. Having identified and labelled it, visualise a large, red, flashing, ';STOP!'; sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: ';I know this tactic: GO AWAY FOR A WHILE !!!'; You may want to use either: ';ruse';, ';ploy';, ';game';, or ';trick';, instead of ';tactic';. In the case of an image, visualise a large ';STOP'; sign, or your preferred version. Some people go so far as to keep a wide rubber band in their pocket, then put it around their wrist, when they catch themselves backsliding, stretch and release it, as a method of reprogramming their mind sooner, but I don't regard it as being strictly necessary.
Remember to remove it, afterwards, if you use this method. Try replacing a negative thought with a positive affirmation of your choice, like: ';I am a unique individual, with my own set of skills, and good points';, or ';I may not be perfect, but I'm doing the best I can, right now';. Practice one of the relaxation methods in sections 2, 11, 2c, or 2i, daily, and when needed. Alternatively, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: ';Even though I sometimes suffer from anxiety, I deeply and completely accept myself.'; Neurofeedback treatment for anxiety is increasingly becoming available.
Herbal remedies, such as valerian, (which is not recommended for use if depression is also present) passionflower, or St.John's wort, are often effective, but the idea is (as with anxiolytic medication) to use them like water wings, or training wheels on a bicycle, providing initial support, and giving time for other treatments, such as therapy, and relaxation techniques, to take effect. Imagine, as vividly as you possibly can, that your concerns, anxieties, worries, fears, your self-recriminations, all the agonizing ';I'm-so-Stupids,'; and ';I'm-too-fats';; every painful ';I-can't-I-have-it'; or ';I-can't-do-it';are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador's cape at arms length and simply let them charge right by.
Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. An alternative for the 40% of people who are fairly suggestible is professional hypnotherapy, or autosuggestion; (self hypnosis) pages k, i, p, %26amp; q, in section 3, and anxiety script; page R, section 6, refer, or enter in the searchbar, at: http://www.hypnosisdownloads.com/ ';Overcome Fear and Anxiety Hypnosis Download'; or, at: http://www.asktheinternettherapist.com/h鈥?/a> - Alleviating Anxiety CD - MP3. A variant of EMDR: Eye Movement Desensitization and Reprocessing therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety, is shown in section 42, on page i, at ezy-build.
Warm lavender bubble bath.... then....
Try a warm cup of decaf tea (herbal) or warm milk
Read a comedic magazine or book - Erma Bombeck, Comic Strip, etc., just briefly when getting into bed. Then....
Focus on each toe... relax each toe individually in your mind, let it go completely limp, then go to your foot, ankle, calf, shin, knee, etc.
You convince your extremities to be very heavy and very limp and you will become relaxed enough to fall asleep before you hit your hips!!
Plus --- have your most boring friend/spouse recite a boring story on tape for you... The boringness in their voice will lull u to sleep...
Have you tried the cd's that are just ';nature sounds'; or ';sea'; sounds?? Those are SPECTACULAR... Also -- heat some cinnamon in boiling water for a few minutes before going to bed. (Make sure you shut off the stove!!!) That scent will calm you dramatically!!
Also, I take my fav picture of my grandchildren and stare at them and remember a very happy memory and their voices and hug the picture before closing my eyes. They stay with me and the happy memory eases me into dreamland.
Sorry some of these are out of order. Good night!!!
Yeah i am the same way sometimes too.
But instead of lying and thinking on the Bed waiting to get sleepy, I Spend my time reading stuff in front of my Pc.
Like what i do now untill i get sleepy so that way i won't have to think about what's Bothering me.
You should try downloading an ocean sounds CD like this one...
http://www.amazon.com/Sounds-Earth-Ocean鈥?/a>
Oh and of course I mean legally download ;-)
Maybe you are a night person and just ';come alive'; at night. Try taking a nap while it's still light. Sleep as long as you can.
ahhh im with you here.
theres nothing much to do, just wait until you feel sleepy i guess.
Have you tried back ground noise like the whole rain forest thing or even just a fan turned on?
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