I can’t go to sleep at nights and I start getting very frustrated because i start thinking stuff I don’t want to think about?

It sounds like you have a lot on your mind that is keeping you up at night. Perhaps incorporating a new element in your bedtime routine would be helpful. Some strategies that may help could be writing when you have these thoughts, talking to a friend or loved one, or making a to-do list. In this way, you wouldn't necessarily be taking those thoughts to bed with you, keeping you up at night. This sort of mental detox may help prevent those thoughts from arising when you try to fall asleep at night. I hope this helps! Hope you stay safe and wishing you well.

When we don't get the sleep that we need it's completely understandable to feel frustrated. The tossing and turning, the intrusive thoughts that follow, repeated by more tossing and turning. The nights feel long and you dread hearing that alarm clock going off or seeing the sun rise knowing you didn't sleep well the night before. In my experience and what I learned from a licensed psychologist, is to get out of bed when you are having a bad night. Do not bring electronics or any stimuli. Perhaps make a cup of warm tea or a glass of water and sit for a few minutes with it. Mindfully drink it and be aware of your surroundings. When you finish it try to go back to bed. It's best not to use any electronics or stimuli whatsoever because you want to program your mind that once your head hits your pillow that it is time to go to bed. Hope that helps. :)