How can I get my sleep schedule back on track?
I am so sorry to hear that you are struggling with your sleep and the negative symptoms that is causing. It will be important to recognize when your feelings have a purpose versus when they do not. We of course want positive feelings in our lives, but sometimes negative feelings are there for a reason and we need to live out that purpose in order for it to get better. If we do not live out the purpose of our feelings, it likely leads us to feel worse. For example, something as simple as having anxiety about needing to get the chores done has the purpose of getting us motivated to get the chores done. Therefore, if we do not live out that purpose and the chores remain undone, that can lead to more bad feelings, such as, “I am lazy” or “I am worthless.” This is a simple example of how if we do not pay attention to our feelings and live out the purpose, they can become much, much worse. So, I would encourage you to try and separate out the thoughts that have a purpose from the thoughts that do not have a purpose and are more intrusive.
For the ones that do have a purpose, it can be helpful to allow yourself to think through the anxious thoughts because anxiety has a nasty way of going to the worst possible scenario. If you can wrap your head around that scenario, it can make it less scary. For example, I had a client that was very anxious daily about being single for the rest of his life. Thinking to that extreme is clearly anxiety and it just lingers there. So, then he was able to think through that scenario and come up with a plan to make it less scary. He then came up with that if he really is going to be single the rest of his life, which is highly unlikely, he is going to work towards being able to live close to the ocean since that is a dream of his. Thinking about it now does not make him as scared because he recognizes he could be happy with that. So, try to think through specific things you are anxious about that have a purpose and make sure you have a specific plan on how to improve those things. For example, having a specific plan for how to address specific anxieties you have before bed time or during the night.
Intrusive thoughts tend to not have a purpose and it can be really helpful to try and overpower those before they are accepted as truths. We can have power over our thoughts and I want to help you not engage in these thoughts that make you so upset. The easiest example of this that I can think of is if I went skydiving. If I went skydiving I would have some obvious, rational, anxious thoughts. If I really have a desire to skydive though I will need to not engage in those thoughts. I might have thoughts such as, "My parachute could fail, I will hit the ground, I am going to pass out, etc." However, since I really want to follow through with skydiving, I would want to stop those thoughts in their tracks with, "I know this is going to be really fun, they inspect the parachutes ahead of time, people hardly ever get hurt doing this, etc." By focusing on those thoughts and not engaging in the others, I would be able to follow through with skydiving. Try to sort through any thoughts that get you down about yourself and that you can’t handle all of this and try to overpower those. These types of thoughts are very common when dealing with this kind of lack of rest.
As you do those processes it can be helpful to validate yourself as someone of worth and that has been able to get through challenges in your past. Something that could be helpful for you is what I like to call centering thoughts. These are thoughts that are predetermined and unique to you for you to turn to in low moments. They need to be powerful enough to bring you back to your center. It is important that these thoughts are accessible for you to look at when you need to. Some clients prefer to read and re-read them and some prefer to write and re-write them until they feel better. I have clients that write these somewhere they will see daily such as their bathroom mirror or phone background, while others simply have them in their phone to pull out when they need to. An example of a centering thought would be from a client I had that related to nautical themed things and her thought was, "I will not let this sink me." Another example is from an Olympic skier that actually had difficulties with negative thinking getting in the way of her performance so she went to therapy. She mentioned that she learned about centering thoughts to battle all of the people telling her she “should be” or “should do.” To battle those thoughts, she uses the simple centering thought of, “I am.” She can then remind herself that she is good enough, that she is confident, and that she does want to still compete, which really affirms her own feelings and not others. Hopefully you can come up with something that helps validate your worth and abilities to move forward.
I hope that some of this is helpful and that you can apply it to your circumstances. I hope that you can lean on some family and/or friends through this. Doing so can help take weight off of your shoulders as well as hopefully get some valuable advice from them. Try to take the healing one day at a time and adding one positive thing back into your life each day. I wish you all the best and I hope that you are staying safe.