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Re: No relief

Posted by Lynne on January 07, 2002 at 03:20:49:

In Reply to: No relief posted by Ellie on January 06, 2002 at 14:56:28:

Ellie, so sorry to hear that you're still suffering like that. I have felt like that myself in the past, as you know, so I can really relate. What I'd like to know is, are you only relying on the sleep restriction or are you also practicing the daily exercises recommended in Gregg Jacobs' book 'Say goodnight to insomnia', or in Wiedmann's book? I say this because the positive affirmations are definitely important in order to get better (I used self-hypnosis, which I learned from a therapist - basically just repeating positive phrases in your head in a deeply relaxed state, for about 15-20 minutes per day). Remember, the more you practice these things the better it is. It is definitely your agitated, pessimistic state of mind which is prolonging the insomnia (it was with me, and still is sometimes). When I was in a terrible phase of insomnia, nothing would get me out of it and I got into some terrible states. Recently, however (after months of practice), having learned and practiced self-hypnosis (with positive affirmations) and writing down positive affirmations during the day, especially when a negative thought comes into my head, if I have a sleepless night (or two, or sometimes more), I actually can manage to get back on track thanks to this new positive thinking. It really is essential that you re-programme your brain and it can only be done by practicing positive thoughts and relaxation.

I didn't really use to believe all this myself, but I actually learned from experience that it is true. I note that you are still at the stage where you consider getting up early to be torture. Well, as you gradually improve, and get used to this routine, you will actually not mind getting up at that time, especially if you manage to get a few hours' sleep beforehand. Try to find something pleasant and distracting to do in those early morning hours. Try not to think of it as torture, or as a burden, but as something which is healing you or as wonderful extra free time in which you can do what you like. Remember, it's inevitable that you will still have bad nights. The key is not to let them get you down. Just remind yourself that you are on the right track. You have had better nights in the past and you will have them again in the future. You just have to make yourself feel optimistic by telling yourself optimistic things (even though you might not really feel them at the time). OK?

Take care, and keep writing!

Lynne

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