[lucyzara]

Hi everyone! my name is Lucy and I have been suffering with anxiety about sleep for a good 3 years now. I wound up on klonopin and when that stopped working, I got on Seroquel 50. my

life has ben turned upside down . I am working on getting off of them. I am working on my anxiety about sleep. I has been so hard. so nice to know that i am not alone

[Martin Reed]

Welcome to the forum, Lucy. Have you spoken to your doctor about CBT for insomnia? It can be particularly helpful when sleep issues are caused by anxiety towards sleep.

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

[lucyzara]

Yes! I actually started emdr as well. I am doing much better. I am working on staying calm and not worrying during the day( harder when I am really tired) and this is helping me sleep at night. I have my little paper by my bed table that says ” if I don't sleep tonight it's no big deal, I'll just relax and see what happens.” I am learning to heal myself. Thanks Martin, your healing yourself and sharing your experience and knowledge has been a great inspiration.

[Martin Reed]

That is a great 'positive sleep thought' you have by your bed. Here are a few more you can use:

• I'm probably getting more sleep than I think I am
• Since I have survived nights of insomnia before, I can do it again
• If I didn't sleep well last night, I am more likely to sleep well tonight due to a biological pressure to recover my core sleep
• In most cases, the worst thing that may happen if I don't sleep well is that my mood will be impaired during the day
• It is normal to initially feel alert if I awaken at the beginning or end of dream; drowsiness will soon follow
• My functioning will improve during the day as my body temperature rises

Using ‘mini-relaxations’ – otherwise known as ‘minis’ – can also help you stay calm and reduce worry during the day. They involve a brief body scan and abdominal breathing and can be practiced with the eyes open or closed, while standing or sitting.

I’ll lead you through an example of a mini:

Begin by closing your eyes and taking a few moments to relax your legs, arms, upper body, and face.

Now focus on abdominal breathing for a few moments.

With each out-breath, you may want to focus on a word or phrase.

Continue that for a few moments.

Now, open your eyes.

Practicing a mini is easy; remembering to practice one is more difficult! Effective reminders are cues such as red stoplights, reminders on refrigerators or mirrors, or a piece of colored tape on a watch face. Stressful situations such as standing in lines or being placed ‘on hold’ on the telephone are also good times to practice minis.

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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