What to do when thoughts do not let you sleep in the night, after an event, cause you cannot but think of it over and over?

When grappling with overthinking that prevents sleep, several strategies can be effective:

1. Cognitive Approaches:

   • Top-down Awareness: Alter your mindset and beliefs to reduce stress. Techniques like self-talk can help reframe stressful thoughts 1.
   • Truth Telling: Faithfully recounting events, either through journaling or talking, can improve mental and physical health by reducing the activation of the autonomic nervous system, enhancing sleep and reducing insomnia 2.

2. Physical and Environmental Changes:

   • Body-based Strategies: Engage in activities that work stress out of the body, like exercise or somatic practices. These strategies tap into the somatosensory cortex and can physically alleviate stress 1.
   • Change the Scene: Create a designated safe space at home, filled with comforting items such as photographs, pets, or calming music, to signal safety and help reduce stress triggers 1.

3. Distraction Techniques:

   • Meditation: Practicing meditation, even if briefly, before bed can significantly help to quiet the mind. Guided meditations or relaxation techniques can prevent the mind from fixating on stressors 3 4.
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       1

       Overcoming Overthinking

       00:12:50
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       2

       Mind-Body Connection

       01:22:01
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       3

       Confronting Emotional Arousal

       00:28:24
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       4

       Unconventional Sleep Tips

       00:29:44
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       5

       Sleep Strategies Unveiled

       02:51:38
   • Engage the Mind Elsewhere: Practices like deep breathing, listening to calming sleep stories, or taking a mental walk are effective. These methods focus the mind away from worries and towards tranquil experiences 3.

4. Routine Adjustments:

   • Wind Down Routine: Establish a structured routine that includes activities like light stretching, reading, or meditation. Avoid stimulating activities such as watching TV in bed 5.

Implementing these approaches can help manage overthinking and improve sleep quality. For persistent issues, seeking professional guidance might be advisable.