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How do I manage overthinking at night when I'm trying to sleep? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: How do I manage overthinking at night when I'm trying to sleep?
• 0:05
  SPEAKER_00: Overthinking at night is very common because there are fewer distractions, so worries and thoughts can suddenly feel much louder.
• 0:14
  SPEAKER_00: The aim isn't to force your mind to stop thinking but to help it feel safe enough to slow down.
• 0:22
  SPEAKER_00: Think about creating a nighttime routine.
• 0:25
  SPEAKER_00: Empty your mind before going to bed.
• 0:28
  SPEAKER_00: Spend five to ten minutes writing down everything you're thinking about.
• 0:33
  SPEAKER_00: Separate worries from problems so you can ask yourself whether you can do something about this tonight.
• 0:41
  SPEAKER_00: If the answer is yes, write down one small action for tomorrow.
• 0:46
  SPEAKER_00: If the answer is no, remind yourself this doesn't need to be solved tonight.
• 0:53
  SPEAKER_00: Calm your body, try slow breathing, such as gently breathing in for four seconds and out for six seconds.
• 1:03
  SPEAKER_00: Don't force the breath, keep them comfortable.
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  SPEAKER_00: You can also intentionally relax your body, soften your jaw, drop your shoulders, relax your arms and legs.
• 1:20
  SPEAKER_00: Give your brain something gentle to focus on.
• 1:24
  SPEAKER_00: Instead of trying not to think about the thing, try something neutral, like slowly counting backwards from one hundred.
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  SPEAKER_00: Imagine walking somewhere peaceful.
• 1:38
  SPEAKER_00: Notice five things you can feel against your bed.
• 1:44
  SPEAKER_00: Repeat a calming phrase such as I am allowed to rest.
• 1:51
  SPEAKER_00: Don't fight the thoughts because doing so can create more anxiety.
• 1:56
  SPEAKER_00: If you feel increasingly frustrated, get out of bed for a little while and do something quiet in dim light, such as reading or listening to something relaxing.
• 2:11
  SPEAKER_00: Return to bed when you feel sleepier.
• 2:14
  SPEAKER_00: This can help prevent your bed becoming associated with worry.
• 2:20
  SPEAKER_00: And remember you don't have to solve your life at 2 a.m.
• 2:25
  SPEAKER_00: Some thoughts feel much more urgent at night than they do in the morning.
• 2:31
  SPEAKER_00: If nighttime overthinking is happening regularly and affecting your sleep or daytime functioning, it's worth discussing it with your GP or mental health professional.
• 2:45
  SPEAKER_00: If you are thinking of harming yourself or feel unsafe, please call your local emergency number or crisis line.