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I am wondering if anyone knows of a free online course on: Cognitive behavioral Therapy for Insomnia? I've read that these treatments show a better long term success rate than sleeping pills (which I want to stop taking). So far, all I have found is this site: http://moodgym.anu.edu.au/welcome but it is more for depression (I signed up anyways since I always read how insomnia is often caused by underlying emotional issue…free!) Surprisingly this has helped a bit…just from changing my thoughts from: I'm never going to get asleep tonight to: if I practice meditation and relaxation exercises, I will be able to sleep. (sounds corny I know, but it's true that the way you think can have a negative or positive impact) I also downloaded some Guided Meditation and started doing yoga again. I sent in my referral to see a sleep therapist but supposedly the waiting list is 6-12 months and I want to stop the pills now.
I don't know anything free. I have been going to a therapist who does a lot of CBT and it has helped me immensely. He is free for me because I am a student. You should look for local clinics; sometimes there are ways to get free or reduced cost sessions. I can tell you some things that my therapist has be do to change my thoughts. I have a lot of exercises and “homework” that I've been given. One of them was “4 facts” Whenever your sleep makes you worry about something in your life you write 4 facts that combat it.
For example: “I'm never going to get to sleep. It's going to ruin my day tomorrow.”
Facts: “Last night I got a few hours.” “I was still able to make it through the day today.” “I enjoy being in bed next to my husband, so it could be worse.” “If I can't sleep I can get up and get things done.”
I do this with all negative thoughts, and I write them down.
Another one I love is my “Mr. Most Likely Situation.” It's very similar, but I tend to focus on the worst possible situation, so my therapist tells me to write down the most likely situation.
Example: “I'm never going to get to sleep. It's going to ruin my day tomorrow.”
Mr. Most Likely: “I will probably sleep for a couple hours. Tomorrow isn't going to be horrible. It will probably be a normal day. I will be tired, but I'm not going to have the worst day ever.”
Example: “I had to read my essay in class, and I hated it. I'm embarrassed and everyone is going to think of me and my crappy essay.”
Mr. Most Likely: “My class probably won't even remember my essay next week. In fact, I probably won't even remember my essay.”
One last exercise (I have a million more!) is compartmentalization. Visualize a box with the word “Sleep” on it, then visualize all of your worries about sleep going into the box. All of them. Then visualize putting a lid on the box, and putting it on a shelf. It helps me to put my worries away. Sorry if I got carried away, but I know how you feel. I didn't want to take pills either, but try not to stress over it too much or it will make the insomnia worse. Every doctor and therapist has told me this. Go slow. It's better that you get sleep than no sleep. Just work on the CBT. When you finally feel able to sleep, you won't worry as much about the pills. This is where I'm at. I don't need them as much. Try Mindfulness. It's wonderful once you get the hang of it. I like breathing exercises. I do them whenever I feel stressed about sleep. It can get better I promise!
I was referred to a psychologist to deal with my MS. I had MANY psychological issues but I had them all in my head! I was afraid of authority my entire life and was suicidal through most of my life too. I have realised that I am happier around people I trust but, in my world, only my best friend and mum were my only points of reference because I was always determined I knew what was best for me and rebelled against the people I knew and loved, I was stubborn and lost myself in my education! I knew I could do better than my family but I didn't know how. I thought that learning how to do everything and be independent would be the answer but, due to bullies picking on me my entire life, I just went along with what I was told was 'normal'.
It took meeting my partner to realise that my life was always lived the wrong way around. Not because I wanted to live it that way, but because I had to!! I was left handed.
So I always questioned things! Even my own thoughts.
This is wrong now, I know that but only because I figured it out for myself!
Everyone has that voice inside their head that tells them what is right but some people are too scared to listen to it so they pop pills from doctors. These don't deal with the problem, they just mask the pain inside!
I have now met my partner and I am so happy it has turned my complete world upside down! So much so that I realised I was always living my life through other people, anyone I could hold on to.
My partner is my best friend, my lover, my world. Without her I couldn't function in this world! She has saved me from myself so now I have a future.
I only realised that when I was questioned by someone else and didn't understand their theory, so I taught it to myself and I am more confused than ever but in a good way. We are brought up in a very sexist, very money orientated world so women feel useless and men think they know everything! This just means that men feel dominant but, without the women looking after them emotionally, they would fall.
My partner is also female and it made me realise up to that point, I was a stubborn kid and always wanted my own way but I knew from a young age how to use emotional blackmail to my advantage but, I do not care for material things so I went back through my life in my head and accepted what happened in the past. But it is in the past, it should be left there, not dwelled upon.
If you are unhappy in life it is either money or emotion that you are lacking but only you can tell you which one! The answer is not in a book, or a doctors office, it's within so look there!
I hate religion because I think they are hypocritical but that is just my OPINION so don't get upset or angry with me, the way you respond to the advice will be enough to make me know if I am right or not!
Thanks
'cherrychapstik' wrote on '16:I don't know anything free. I have been going to a therapist who does a lot of CBT and it has helped me immensely. He is free for me because I am a student. You should look for local clinics; sometimes there are ways to get free or reduced cost sessions. I can tell you some things that my therapist has be do to change my thoughts. I have a lot of exercises and “homework” that I've been given. One of them was “4 facts” Whenever your sleep makes you worry about something in your life you write 4 facts that combat it.
For example: “I'm never going to get to sleep. It's going to ruin my day tomorrow.”
Facts: “Last night I got a few hours.” “I was still able to make it through the day today.” “I enjoy being in bed next to my husband, so it could be worse.” “If I can't sleep I can get up and get things done.”
I do this with all negative thoughts, and I write them down.
Another one I love is my “Mr. Most Likely Situation.” It's very similar, but I tend to focus on the worst possible situation, so my therapist tells me to write down the most likely situation.
Example: “I'm never going to get to sleep. It's going to ruin my day tomorrow.”
Mr. Most Likely: “I will probably sleep for a couple hours. Tomorrow isn't going to be horrible. It will probably be a normal day. I will be tired, but I'm not going to have the worst day ever.”
Example: “I had to read my essay in class, and I hated it. I'm embarrassed and everyone is going to think of me and my crappy essay.”
Mr. Most Likely: “My class probably won't even remember my essay next week. In fact, I probably won't even remember my essay.”
One last exercise (I have a million more!) is compartmentalization. Visualize a box with the word “Sleep” on it, then visualize all of your worries about sleep going into the box. All of them. Then visualize putting a lid on the box, and putting it on a shelf. It helps me to put my worries away. Sorry if I got carried away, but I know how you feel. I didn't want to take pills either, but try not to stress over it too much or it will make the insomnia worse. Every doctor and therapist has told me this. Go slow. It's better that you get sleep than no sleep. Just work on the CBT. When you finally feel able to sleep, you won't worry as much about the pills. This is where I'm at. I don't need them as much. Try Mindfulness. It's wonderful once you get the hang of it. I like breathing exercises. I do them whenever I feel stressed about sleep. It can get better I promise!
Thanks so much! I really believe that just changing negative to positive thoughts can have a big impact when combined with relaxation exercises since this is what I have been doing this past week and it's been working! Don't worry about sending me too much info about CBT for insomnia since I'm looking for all the help I can get! You can even attach files if it's easier that typing 🙂 Thanks again!
Take a look at the book Say Goodnight to Insomnia by Greg Jacobs. He is a pioneer on using CBT for insomnia. I went to a sleep specialist and the book was on his recommended list. (I had already started reading it.) The book takes you through a 6-week program. I did most of it though not as religiously as I probably should have. It also for example has you writing down your negative thoughts about sleep. The sleep doctor put me on a sleep restriction regimen that again I have drifted off of since going to him; I was just too exhausted all the time. I also took an online mindfullness meditation course through UCLA that is also a 6-week program, that is very good. It is all helping, my sleep has become steadier somewhat, though I'm still not out of the woods yet. For me, it all boils down to my anxiety about my job, which I started this past year, and I'm not sure how well it's working out. I don't know how much I'm going to be able to accomplish as long as I continue to feel a lot of stress and anxiety about the job. But even there, I think meditation should help somewhat.
'jayinsf' wrote on '19:Take a look at the book Say Goodnight to Insomnia by Greg Jacobs. He is a pioneer on using CBT for insomnia. I went to a sleep specialist and the book was on his recommended list. (I had already started reading it.) The book takes you through a 6-week program. I did most of it though not as religiously as I probably should have. It also for example has you writing down your negative thoughts about sleep. The sleep doctor put me on a sleep restriction regimen that again I have drifted off of since going to him; I was just too exhausted all the time. I also took an online mindfullness meditation course through UCLA that is also a 6-week program, that is very good. It is all helping, my sleep has become steadier somewhat, though I'm still not out of the woods yet. For me, it all boils down to my anxiety about my job, which I started this past year, and I'm not sure how well it's working out. I don't know how much I'm going to be able to accomplish as long as I continue to feel a lot of stress and anxiety about the job. But even there, I think meditation should help somewhat.
Thanks a lot. I will check out that book for sure. It's always stressful starting a new job. I always stress anyways.. I hope you will settle in and with time feel more relaxed and comfortable there. I don't know if you read one of my earlier posts on this website I found called “Moodgym” but it's free CBT for depression (not that you are depressed). I started the first section and it's a lot about identifying what kind of “thinker” you are and how to get rid of negative thoughts. I don't know…maybe it might help you feel more confident that you will be awesome at your new job 🙂 Thanks again and good luck with everything.
Although I did not read that book yet, but also heard a few positive testimonials about it. Definitely worth reading.
'kerrivw' wrote on '19:Thanks a lot. I will check out that book for sure. It's always stressful starting a new job. I always stress anyways.. I hope you will settle in and with time feel more relaxed and comfortable there. I don't know if you read one of my earlier posts on this website I found called “Moodgym” but it's free CBT for depression (not that you are depressed). I started the first section and it's a lot about identifying what kind of “thinker” you are and how to get rid of negative thoughts. I don't know…maybe it might help you feel more confident that you will be awesome at your new job 🙂 Thanks again and good luck with everything.
Thanks for the recommendation .. I'll check it out! Depression is something I've also been struggling with I think due to the lack of enough sleep…
here I found on the net – a free of charge e-book about insomnia is about to be finished, perhaps there will also be some useful info about Cognitive Behavioral Therapy: http://members.flycatchergenerator.com/takesurvey.php?nid=1127 It might be useful also, i hope..
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