Can’t sleep

@unassumingYard8937

🥺

I'm sorry you are struggling and alone.

It's not easy when the anxiety takes hold.

I like to spray lavender on my pillow, put in my earphones and tell myself, I am safe, this will pass, it can't hurt me 💖

Sending you my best wishes 💜 

Bro, ⚾️SRt counting down wards 99 to 02 several time

99. To 02 keep going for three to si. Time Also try to laugh loudly without disturbing any body, MY be out ooor in sound proof room and also repeatedly saying I was strong

100. I am Strong

101. I will be strong

Try deep breath start seaside audio n try sleep keeping your mind connected to music ink y

Hope this may help as per my past experiences.

Best of luck

@unassumingYard8937

Hey there,

I am really sorry to hear that you have been finding it difficult to fall asleep the last few days, you must be exhausted =(! I can empathise with having multiple nights of poor sleep tied to anxiety, it is an awful experience! I remember feeling terrible myself, so the thought of you going through this makes me feel really sorry for you!

You say your anxiety stems from feeling alone. I am sorry to hear this. - Is there anyone you could talk to before going to sleep to help settle your anxiety? You may also want to try having an audiobook or podcast playing in the background? I personally, when feeling lonely have found hugging a plushy very soothing. Have you got a good supply of plushies? =)

Other things you could try is getting a sleep schedule in place to reduce your anxiety as much as possible before bedtime, and ultimately prepare you for sleep. Things to consider are: reducing screen time, reducing caffeinated drinks before bed, doing something soothing and relaxing - meditation, reading a book, journaling your worries/day, having a warm shower or bath. 

Once in bed, if you are still awake and struggling to sleep, you could try doing a body-scan:

Focus on sensations in your scalp and then the rest of your body until you reach your toes. Whilst doing this activity think to yourself, how does this body part feel? Can I feel any fabrics? Am I tense anywhere? If you do notice any tension after the activity, tense then release all your muscles one by one, starting from your face down to your toes. 

The above two activities could be a way of grounding yourself and relaxing any tension you may have built up. (I personally have found these strategies useful too =) ).

You could also try some breathing exercises such as:

Breath in for 4 seconds (through nose), hold for 2 seconds , breath out for 6 seconds (through mouth) and hold for 2 seconds - then repeat 3 times.

I hope you feel better soon and can get a good night sleep =). 

@unassumingYard8937I’m sorry you’re having such a hard time sleeping. When your body is tired but your mind won’t calm down, try some gentle breathing exercises or listen to calming sounds to help soothe your thoughts. It’s normal to feel anxious when you’re alone, but you’re stronger than you think. Would you like me to share a simple relaxation technique to help you ease into sleep?