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Karen – I’m very sorry you had to go through all of that. Putting a parent into a home can be quite traumatic. And then to add in the family squabbles obviously makes it more intense. I’m sorry to say that I think there are some situations that can’t be welcomed except with the passage of time. While it is painful now, give it a couple days and it will probably seem much easier to welcome.
Pam – Yes, according to the book and the Sleep School’s website, it can take 2 to 3 months before you start seeing noticeable improvement in your sleep. And that’s just noticeable improvement. So yes, it just takes time. Just relax and keep doing what you are doing. A question for you though. Are you waking up feeling refreshed? Or at least more refreshed than you were?
I’d be glad to share info from the session Ellen but if I do schedule one, it won’t be for awhile. I checked the schedule and Burn is correct. In September, she is only available on Thursdays. And then I have to figure in the time zone difference. Frankly, I also have to check my cash situation.
I know this is a silly question, but how many of you still name your unwelcome thoughts, or do you now just say something to the effect of “There goes my brain again” or “I’m thinking again”? I am still new to ACT so I think I should still be naming them and welcoming them but some thoughts show up so much and are so repetitive that for them, it’s easier to just say “There goes my brain again”. Does it matter? Is saying “There goes my brain again” welcoming the unwanted thought? Just something trivial I was wondering about.
Mac – You really need to get the Guy Meadows book and read it for your anxiety. I can honestly say that while my sleep is a little improved by ACT, the anxiety part has been helped immensely. And I really feel my sleep is on the verge of a breakthrough. Maybe that’s wishful thinking, I don’t know. But as I said, at least the anxiety is largely reduced.
As a client of Martin’s I get an e-mail when anybody posts to the forum even if it’s outside this thread and I don’t participate in it. Kind of annoying really. I wish I could only get the new message announcement for the threads I want to follow and say so specifically.
Burn – One other question. When you say you need to do more work on recognition, what do you need to recognize more? Unwelcome thoughts, feelings and urges?
Burn – How much does it cost? Are you going to do another session or are you going to wait and work on the suggestions she gave you in this session? When you book the session, do you have a list of times to choose from? What time was your session in PST time? What was that time for her? I am thinking I can maybe get an interpreter to do this with me to help with what I miss due to my hearing impairment.
Deb – That’s a good exercise. Thanks for sharing it. Sometimes I have trouble letting my mind let go and wander but mostly I can just lie there and go into rest mode and my mind will drift.
Burn – Thanks again for sharing with us what the doctor told you. I think a lot of us learned something and implemented some of it last night. It took me awhile but I drifted off to sleep for about 3 hours and when I woke up, I was ready to accept that that was all the sleep I was going to get last night. However, after adding a couple of the unwelcome thoughts that you mentioned yesterday, I was able to drift off to sleep for about another hour and a half. I was awake from 4:00 to 5:15 and just lay there and rested. During that time, I started using the tools again and almost got back to sleep a couple of times. I was watching the last pre-season football game last night so I didn’t get to bed until around 10:15, which gave me about a 7.0 hour sleep window (although I know I probably only slept for 4 to 4.5 hours of it) but I think I am going to do what the doctor said and forget about SR and go back to going to bed when I did before I got insomnia, which was 7.5 to 8.0 hours SW. I am hoping now that I get to sleep again, to fill up that window with mostly sleep.
Featherly – The book says to write out the list during the day since normal sleepers don’t write out long lists of their thoughts during the night. Don’t try to remember them at night as that will keep you awake for sure. Just write down what you can come up with during the day. The book also says to keep it near you to remind you that you are separate from those thoughts. I am on 3 and a half weeks of ACT now. In some ways I am better than just being on SR and SC but I don’t think I am worse in any way. That’s a plus.
Burn – what did you mean by “turn on other side”?
That active rejection of sleep anticipation probably answers our question of should we go to bed thinking positively.
Could you explain what you mean by “turn on the other side”? Do you mean turning your body on your other side too many times?
There seems to be a lot of things to remember here. No wonder it’s so hard.
