Over 70 million people suffer from insomnia and sleep disorders and many have to contend with incessant, harassing thoughts that disturb their sleep. Termed rumination, these thoughts are unrelenting, irritating and miserable worries, concerns, and problems that we think about over and over again. Sometimes these thoughts hold such power, that when we finally do break free from their spell, we realize hours have passed where we have been ensnared. If continued unchecked, these haunting thoughts have the potential to cause continued lack of sleep during the night, excessive sleepiness during the day, vulnerability to accidents, dependency upon sleep medications, and a host of negative health consequences. The thoughts themselves as well as our inability to stop them lead us to feel even more agitated and anxious, making us feel frightened, helpless, and hopeless. These haunting thoughts clearly keep us from getting the essential, required sleep we need, which can lead to bigger, more serious problems. Some individuals become so worn down by biochemical changes taking place from lack of sleep, and the thoughts themselves, that they experience severe depression with suicidal ideation.
There are numerous types of rumination, including some dealing directly with important issues, some alerting us to potential future danger, some reviewing threatening material from the past, some involving neutral material, positive things we look forward to, or material related to future goals and objectives. While specific strategies are helpful for certain types of rumination, you can stop incessant thoughts. Here also, there are several strategies to choose from, including those involving ancient wisdom thousands of years old. However, the easiest way to stop bothersome thoughts to fall asleep, is to use a technique that parents use all the time, but do not think to use with themselves. It is easy, it works well, and it works every time. It is distraction!
Distraction is a simple yet highly effective technique consisting of distracting yourself from the negative thought or behavior by doing something else. It is simple to do, and it works. To use distraction, make a plan ahead of time. Decide what you will do the next time you are ruminating, anxious, depressed, angry, upset, involved in drama, or emotionally charged. Then, as soon as you become aware of the negative thought, feeling, or behavior, immediately distract yourself by doing something else. This involves breaking state and requires a whole new set of thoughts and behaviors. In using these new thoughts and behaviors, you are taken out of the negative ones very quickly, because your mind must do this to adapt to the new ones you are calling for.
If at first you are led into the spider's web before becoming aware enough to use distraction, be assured that in time you will become more mindful of becoming caught and you will catch your harmful thoughts quicker next time. Since your mind controls your sleep, there is never reason to fear, as you can easily learn to reprogram it to sleep again.
Susan Ferguson Kayser, M.Ed. Sleep Advisor, is a Licensed Professional Counselor, Certified Master Hypnotist, and Speaker. She is author of End Your Insomnia in 3 Weeks! and Developer of a physician tested and endorsed sleep program where all patients improved sleep, slept easier and returned to sleep faster with most doubling hours slept. Free sleep videos and sleep courses at http://www.SleepWellforaLifetime.kajabi.com
Article Source:http://EzineArticles.com/?expert
No comments:
Post a Comment