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My apologies — it looks as though there isn’t a way to see the quiz again once it has been submitted! In other words, you were right and my response was wrong and confusing! Sorry!
Would you find it helpful to have a downloadable “cheat sheet” for each quiz that you can refer to after you’ve submitted it? If so, perhaps I can work on making that happen!
—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.
Hello Milko! I’ve moved your post here from the public forum to help avoid any confusion. It can be so frustrating when insomnia seems to disappear only to return, right? And, when insomnia happens often it comes with its “passengers” of difficult thoughts and feelings such as anxiety.
Based on what you’ve been learning as you’ve been going through the course, what do you feel would be a workable way to respond to the appearance of those difficult nights?
Try to control sleep and try to fight or avoid wakefulness and all the difficult thoughts that come with it (has that been an effective long-term solution for you in the past)?
Or, practice moving away from the struggle and using your energy (and attention) in ways that help you live the kind of life you want to live, even after difficult nights and even in the presence of difficult thoughts and feelings?
What might a workable response look like for you, Milko?
—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.
Hello Jane! I’ve moved your post from the public forum to the client forum to keep things organized 🙂
You can review the quiz and survey again at any time by clicking on it from the left-hand column of the page when you are on any of the lesson pages. So, if you want to review the Week 1 quiz, you can click on the link that says “Week 1 Quiz and Survey” under the “Week 1” heading (even though it’s crossed out).
You can use this same method to review any previous lessons, too — even if you’ve marked them as complete.
Here are direct links to the quizzes offered up to this point:
Week 1 Quiz and Survey
Week 2 Quiz and Survey
Week 3 Quiz and SurveyAll I would ask is that you don’t submit the quiz more than once 🙂
If you need any further help with this, please let me know!
—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.
Thanks for sharing, Suchitra! It’s so interesting to hear you say that you are finding your mind is now more actively looking for the good stuff around you, even in the presence of the difficulties you face. Do you think that happened directly as a result of practicing the three good things exercise?
Remember that the AWAKE exercise isn’t supposed to get rid of any thoughts and feelings or prevent them from showing up — your brain will create whatever thoughts and feelings it chooses to generate. Each time a new thought or feeling shows up, that’s a great opportunity to practice acknowledging it and allowing it to exist.
If you find that you are able to ignore a thought or feeling so effectively that it never shows up again, then that sounds like it might be a workable approach to you. If not, it might be worth practicing allowing your thoughts and feelings to flow, so they are less likely to get stuck.
In terms of nighttime activities, since you’re awake anyway it doesn’t matter too much what you do when awake — your goal is to practice allowing yourself to experience wakefulness without struggle, not to make sleep happen. Of course, riding a roller coaster at 3:00 AM might not be useful — but otherwise, any pleasant activity might be more useful than tossing and turning, trying to make sleep happen.
Remember, too, that it’s OK to stay in bed when you’re awake!
—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.
Hello Milko and congratulations on following the action plan and practicing a new way of responding to nighttime wakefulness. Since you have no control over what’s generated inside of you (thoughts, feelings, sleep) perhaps it’s worth focusing your efforts and attention on what you can control? Those would be the actions that you are practicing and can continue to practice.
You don’t need trust to practice, right? You just need to do it — and you always have control over your actions 🙂
So, keep moving forward!
—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.
It sounds as though your struggle might come from the idea that all your efforts are intended to make sleep happen — so, whenever a difficult night happens you think that all your efforts are no longer “working” and that something is wrong.
“Insomnia immunity” comes from a genuine willingness to experience insomnia and a complete abandonment of trying to control sleep, avoid wakefulness, and no longer doing battle with the difficult thoughts and feelings that can often show up when we have difficult nights.
If you would do nothing differently in your life if you were getting the exact amount and type of sleep you would like to be getting, perhaps all the struggle you describe comes from trying to control what you are thinking and feeling and/or trying to fight or avoid nighttime wakefulness? All things that are, ultimately, not within your control?
—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.
Way to go, getting some practice in and playing around with the AWAKE exercise!
Thanks for sharing that you were able to be kind to yourself when you found your mind wandering (natural and normal) and when you found yourself trying to remember each step (natural and normal)! As you suggested, the more your practice, the more skilled you’ll become!
Remember your goal isn’t to make sleep happen or to control your mind — the goal is to practice experiencing nighttime wakefulness in a more workable way; to practice being more comfortable with nighttime wakefulness when it happens so you might be less likely to get tangled up in a struggle with it!
—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.
Thank you so much for sharing! Sometimes we can feel less anxious when we practice reflecting on three good things — and that can be a bonus side effect!
If we find ourselves trying to combat our thoughts or feelings, we might get a bit tangled up in a battle with our minds — something that can lead to some struggle.
As you mentioned, the real goal is to refocus our attention — to expand our focus so we might be better able to notice some of the good stuff we easily miss out on when we are dealing with difficult stuff!
—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.
Thanks again for sharing, Tony! Can you clarify what you mean when you say that sometimes getting up “works” and sometimes it doesn’t? What do you mean by that? When it works, what happens? When it doesn’t work, what doesn’t happen?
If your sleep was more consistent and your life was more like it was before insomnia showed up, what would you be doing differently?
—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.
Hello Tony!
When you find it hard to fall asleep, why do you think that is?
Why do you get out of bed when you don’t fall asleep? If getting out of bed “worked”, what would be different?
—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.
Wonderful — please do share your experience with the AWAKE exercise in the Week 3 client forum once you’ve got some practice in with it and start working through Week 3 of the course!
—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.
May I ask what CBT techniques, specifically, you’ve been implementing — and how consistently you’ve been implementing them?
How do you currently respond to the difficult nights you described? If they weren’t happening, what would you be doing differently with your life?
You might have noticed that the focus of this course is about moving away from all effort to control sleep and fight or avoid wakefulness and the difficult thoughts and feelings that can come with it. That’s because we can’t control any of that stuff — and quite often, the more we try, the more we get tangled up in a struggle.
Did you pick up any useful insights as you worked through Week 1 of the course? What’s your plan of action between now and Week 2?
—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.
If that works for you, go for it! Some people find that being sedentary promotes, rather than reduces, fatigue. So, if you find those 15 minute rests aren’t really doing much for the fatigue, you might want to experiment using that time to be a bit more active instead!
As a bonus, instead of trying to control how you’re feeling, being active might also help you do things that are important and meaningful and keep you moving toward the kind of life you want to live and the kind of person you want to be, even in the presence of fatigue.
—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.
So it sounds as though, over the long term, you’re not finding it too helpful or effective to try controlling your mind — to try making it think only certain thoughts or not think certain thoughts. With that in mind, I wonder if simply allowing your mind to do what it’s going to do anyway might help you move away from an ongoing struggle?
—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.
You certainly can do that, Milko! In Week 3 I’ll be sharing an exercise that is deliberately intended to help refocus attention during the day — but, even then, if you prefer the AWAKE exercise, have at it!
—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.
