A new question for the group…..
Question:
Hi:
"When dropping the ol’ head to the pillow at night I find my mind racing and my body exhausted and unable to slow down.. I sort of mentally get myself all worked up and generally, over nothing. It’s trivial stuff my mind just gets run away with. Outside of dropping sleeping pills or three 1mg Xanax I have been unable to wrestle myself to a comfortable state on many occasions. I try the breathing and rationalization of what is going on but it is futile at best.
Any suggestions that work for you?" If you have not done so, you might want to try changing the place where you sleep. That works for me at times, especially when I’m waking with panic. I don’t have trouble getting to sleep because the 15 mgs of remeron and 50 mgs of trazadone seems to have a nice sedating effect on me. You might want to try remeron. Just a thot. Good luck and hope you start gettings good sleep — its soooo important. –frizz — The charter is available at: http://readystump.algebra.com/~asapm
Response:
— Hi Again Rob-
I have to agree with many of the things that have been suggested here. Have you tried watching TV for a while before going to sleep or setting the timer on the tv to go off after a certain time? I have tried that and it usually helps me and I’m sleeping before the tv goes off. I also agree that maybe listen to some relaxation cds. You might try getting a progressive muscle relaxation cd, it keeps you concentrating on tensing and relaxing all the muscle groups and usually put you to sleep quickly! I understand what you’re saying, when you go to bed and everything is quiet your mind tends to wander and we are just lucky enough to wander to our catastrophic thinking!!!! Try some of the suggestions here and see if that won’t help you relax some and get better sleep. I agree as well that new/fresh sheets and new quality pillows make a difference as well. I noticed a difference when I FINALLY broke down and paid for nice 600 threadcount sheets!!! It hurt the pocketbook but the rest was worth it! Good Luck Kellie — The charter is available at: http://readystump.algebra.com/~asapm
Response:
Hi, I agree with Frizz’s reply about changing sleeping places. When I went through the worst of my insomnia I found it easier and comforting to sleep on the couch. smiles, Elise
– Hide quoted text — Show quoted text – Hi: "When dropping the ol’ head to the pillow at night I find my mind racing and my body exhausted and unable to slow down.. I sort of mentally get myself all worked up and generally, over nothing. It’s trivial stuff my mind just gets run away with. Outside of dropping sleeping pills or three 1mg Xanax I have been unable to wrestle myself to a comfortable state on many occasions. I try the breathing and rationalization of what is going on but it is futile at best. Any suggestions that work for you?" If you have not done so, you might want to try changing the place where you sleep. That works for me at times, especially when I’m waking with panic. I don’t have trouble getting to sleep because the 15 mgs of remeron and 50 mgs of trazadone seems to have a nice sedating effect on me. You might want to try remeron. Just a thot. Good luck and hope you start gettings good sleep — its soooo important. –frizz — The charter is available at: http://readystump.algebra.com/~asapm
– The charter is available at: http://readystump.algebra.com/~asapm
Response:
::My mind is all I really have to lose and it’s mostly gone anyhow! 
Mine too Jackie "Be Who You Are.. And Say What You Feel.. Because Those Who Mind Don’t Matter.. And Those That Matter Don’t Mind…" ~~ Dr. Seuss — The charter is available at: http://readystump.algebra.com/~asapm
Response:
<gently snipped :: Is it appropriate to look to speaking with a perspective counselor on ::a cursory basis to see if there is a "click" or is it more of " fill out the ::paperwork and hope for the best" and move on if it’s a bad fit? I have very ::limited experience with doing something like this but it would seem sort of ::like a good idea…. Just like a job interview. After all, the counselor ::does work for the client correct? Hi RDF, You are paying them so this should not be an issue. Give it a try. What do you have to lose? Jackie "Be Who You Are.. And Say What You Feel.. Because Those Who Mind Don’t Matter.. And Those That Matter Don’t Mind…" ~~ Dr. Seuss — The charter is available at: http://readystump.algebra.com/~asapm
Response:
Hi all, In respect to all your advice I tried the TV thing and it just drives me nuts. I need dead-quiet and a cold room like all of you (God, I thought it was just me!) I think I’m going to get rid of the TV in the room and just use the radio if anything. I did try something new…. 03:30 rolled around and alas, staring at the ceiling got a bit boring so I took my dog for a walk. I just grabbed a bottle of water and enjoyed the quiet cool evening. I am surrounded by woods so it’s pretty peaceful and quiet and 30 min. out there seemed to burn off some pent-up energy. I’m headed to a linen store for some good quality sheets. My mattress is firm as a rock and it helps. I think just having so much on my plate and being in pain is a mitigating factor for 99.999% of this in a short term view. The anxiety and stress as well as the agoraphobia is being given serious thought and I think I’m going to "shop around" for a counselor. Frankly if there is no connection as you all have pointed out this is a lesson in futility. In retrospect the counselors I did see in the past seemed more concerned with my HMO status rather than my well being so I think I just fished in the wrong pond. I took some time and read a ton of the content on the links that were supplied in my last posting on the anxiety and fear of dammed near everything under the sun! (Thanks Jackie !) Seems like I qualify for a lot of the criteria for a clinical definition of a few issues. Is it appropriate to look to speaking with a perspective counselor on a cursory basis to see if there is a "click" or is it more of " fill out the paperwork and hope for the best" and move on if it’s a bad fit? I have very limited experience with doing something like this but it would seem sort of like a good idea…. Just like a job interview. After all, the counselor does work for the client correct? Thanks again to you all. I really, really appreciate the help and the last two weeks have made me feel a lot less alone and messed up. I can’t thank you enough. And as soon as Amazon delivers the suggested reading materials mentioned I’ll have some help reading something other than work crap before bed!!! Respects, Rob
– Hide quoted text — Show quoted text – <gently snipped :: When dropping the ol’ head to the pillow at night I find my mind racing ::and my body exhausted and unable to slow down.. I sort of mentally get ::myself all worked up and generally, over nothing. It’s trivial stuff my mind ::just gets run away with. Outside of dropping sleeping pills or three 1mg ::Xanax I have been unable to wrestle myself to a comfortable state on many ::occasions. I try the breathing and rationalization of what is going on but ::it is futile at best. :: Any suggestions that work for you? Dear RDF, It would be better when you’re in this state to get out of bed and get into a quiet, non-stimulating activity, like reading a book or watching TV. Trying to force yourself to sleep when you’re this wound up is pretty much futile. I’ve gotten into a bad habit of needing the TV to help me fall asleep but it really helps. Also, nix the caffeine. Caffeine stays in your body for at least 6 hours. Have you ever tried to not sleep? ~*~Paradoxical intention can also be applied in cases of sleep disturbance. The fear of sleeplessness results in a hyper-intention to fall asleep, which, in turn, incapacitates the patient to do so. To overcome this particular fear, I usually advise the patient not to try to sleep but rather to try to do the opposite, that is, to stay awake as long as possible. In other words, the hyper-intention to fall asleep, arising from the anticipatory anxiety of not being able to do so, must be replaced by the paradoxical intention not to fall asleep, which will soon be followed by sleep~*~ page 150, "Man`s Search for Meaning" by Viktor Frankl", Wishing you sweet dreams! Jackie "Be Who You Are.. And Say What You Feel.. Because Those Who Mind Don’t Matter.. And Those That Matter Don’t Mind…" ~~ Dr. Seuss — The charter is available at: http://readystump.algebra.com/~asapm
– The charter is available at: http://readystump.algebra.com/~asapm
Response:
My mind is all I really have to lose and it’s mostly gone anyhow! Live well, Rob
– Hide quoted text — Show quoted text – <gently snipped :: Is it appropriate to look to speaking with a perspective counselor on ::a cursory basis to see if there is a "click" or is it more of " fill out the ::paperwork and hope for the best" and move on if it’s a bad fit? I have very ::limited experience with doing something like this but it would seem sort of ::like a good idea…. Just like a job interview. After all, the counselor ::does work for the client correct? Hi RDF, You are paying them so this should not be an issue. Give it a try. What do you have to lose? Jackie "Be Who You Are.. And Say What You Feel.. Because Those Who Mind Don’t Matter.. And Those That Matter Don’t Mind…" ~~ Dr. Seuss — The charter is available at: http://readystump.algebra.com/~asapm
– The charter is available at: http://readystump.algebra.com/~asapm
Response:
– Hide quoted text — Show quoted text – Hi all, In respect to all your advice I tried the TV thing and it just drives me nuts. I need dead-quiet and a cold room like all of you (God, I thought it was just me!) I think I’m going to get rid of the TV in the room and just use the radio if anything. I did try something new…. 03:30 rolled around and alas, staring at the ceiling got a bit boring so I took my dog for a walk. I just grabbed a bottle of water and enjoyed the quiet cool evening. I am surrounded by woods so it’s pretty peaceful and quiet and 30 min. out there seemed to burn off some pent-up energy. I’m headed to a linen store for some good quality sheets. My mattress is firm as a rock and it helps. I think just having so much on my plate and being in pain is a mitigating factor for 99.999% of this in a short term view. The anxiety and stress as well as the agoraphobia is being given serious thought and I think I’m going to "shop around" for a counselor. Frankly if there is no connection as you all have pointed out this is a lesson in futility. In retrospect the counselors I did see in the past seemed more concerned with my HMO status rather than my well being so I think I just fished in the wrong pond. I took some time and read a ton of the content on the links that were supplied in my last posting on the anxiety and fear of dammed near everything under the sun! (Thanks Jackie !) Seems like I qualify for a lot of the criteria for a clinical definition of a few issues. Is it appropriate to look to speaking with a perspective counselor on a cursorybasis to see if there is a "click" or is it more of " fill out the paperwork and hope for the best" and move on if it’s a bad fit? I have very limited experience with doing something like this but it would seem sort of like a good idea…. Just like a job interview. After all, the counselor does work for the client correct? Thanks again to you all. I really, really appreciate the help and the last two weeks have made me feel a lot less alone and messed up. I can’t thank you enough. And as soon as Amazon delivers the suggested reading materials mentioned I’ll have some help reading something other than work crap before bed!!! Respects, Rob <gently snipped :: When dropping the ol’ head to the pillow at night I find my mind racing ::and my body exhausted and unable to slow down.. I sort of mentally get ::myself all worked up and generally, over nothing. It’s trivial stuff my mind ::just gets run away with. Outside of dropping sleeping pills or three 1mg ::Xanax I have been unable to wrestle myself to a comfortable state on many ::occasions. I try the breathing and rationalization of what is going on but ::it is futile at best. :: Any suggestions that work for you? Dear RDF, It would be better when you’re in this state to get out of bed and get into a quiet, non-stimulating activity, like reading a book or watching TV. Trying to force yourself to sleep when you’re this wound up is pretty much futile. I’ve gotten into a bad habit of needing the TV to help me fall asleep but it really helps. Also, nix the caffeine. Caffeine stays in your body for at least 6 hours. Have you ever tried to not sleep? ~*~Paradoxical intention can also be applied in cases of sleep disturbance. The fear of sleeplessness results in a hyper-intention to fall asleep, which, in turn, incapacitates the patient to do so. To overcome this particular fear, I usually advise the patient not to try to sleep but rather to try to do the opposite, that is, to stay awake as long as possible. In other words, the hyper-intention to fall asleep, arising from the anticipatory anxiety of not being able to do so, must be replaced by the paradoxical intention not to fall asleep, which will soon be followed by sleep~*~ page 150, "Man`s Search for Meaning" by Viktor Frankl", Wishing you sweet dreams! Jackie "Be Who You Are.. And Say What You Feel.. Because Those Who Mind Don’t Matter.. And Those That Matter Don’t Mind…" ~~ Dr. Seuss
Rob, It sounds like you are working on finding what works and what doesn’t work for you in regards to sleep. Good for you. I’d nix the TV if it makes you anxious. Music can either relax you or invigorate you.. would depend on the music and you, really.. a nice, boring book might help too. I about fell asleep tonight reading a book about feet. The guy was naming all of the bones, muscles and tendons, and I got extremely sleepy, so maybe you could get a book on something you really don’t want to know about. I think you did the right thing getting up when you could not sleep. I do that, too. Just make a mental note when you notice stuff that does NOT work.. those things.. don’t do ‘em. Do something not that. LOL. Eventually, you’ll find what works best for you. Now I want good sheets. Mine are about 100 count, I think, LOL. re : the therapist – My hunch is that you will have to fill out the paperwork and the personal inventories, etc.. see the therapist, and if they are wrong for you, repeat the process with another therapist. I have actually only gone to one office for therapy, but I’ve had 3 different therapists – the first two left the practice… so my experience is limited, but I bet you have to fill out the paperwork, and if you don’t like/trust the therapist, get thee to another.. it’s mostly about relationship and your comfort level and a desire on your part to want to get better and be willing to do the work it takes to get better. It is a goal worth working toward. Good luck. Sally — The charter is available at: http://readystump.algebra.com/~asapm
Response:
<gently snipped :: When dropping the ol’ head to the pillow at night I find my mind racing ::and my body exhausted and unable to slow down.. I sort of mentally get ::myself all worked up and generally, over nothing. It’s trivial stuff my mind ::just gets run away with. Outside of dropping sleeping pills or three 1mg ::Xanax I have been unable to wrestle myself to a comfortable state on many ::occasions. I try the breathing and rationalization of what is going on but ::it is futile at best. :: Any suggestions that work for you? Dear RDF, It would be better when you’re in this state to get out of bed and get into a quiet, non-stimulating activity, like reading a book or watching TV. Trying to force yourself to sleep when you’re this wound up is pretty much futile. I’ve gotten into a bad habit of needing the TV to help me fall asleep but it really helps. Also, nix the caffeine. Caffeine stays in your body for at least 6 hours. Have you ever tried to not sleep? ~*~Paradoxical intention can also be applied in cases of sleep disturbance. The fear of sleeplessness results in a hyper-intention to fall asleep, which, in turn, incapacitates the patient to do so. To overcome this particular fear, I usually advise the patient not to try to sleep but rather to try to do the opposite, that is, to stay awake as long as possible. In other words, the hyper-intention to fall asleep, arising from the anticipatory anxiety of not being able to do so, must be replaced by the paradoxical intention not to fall asleep, which will soon be followed by sleep~*~ page 150, "Man`s Search for Meaning" by Viktor Frankl", Wishing you sweet dreams! Jackie "Be Who You Are.. And Say What You Feel.. Because Those Who Mind Don’t Matter.. And Those That Matter Don’t Mind…" ~~ Dr. Seuss — The charter is available at: http://readystump.algebra.com/~asapm
Response:
Hi all…. First, I wanted to thank you for the public and private replies to my recent post in respect to my panic, anxiety and depression issues. I am most grateful and appreciative for the supportive and kind words of understanding and support. It feels good to not be "lost in the woods alone." Now for the million dollar question that I wanted to pose…… When dropping the ol’ head to the pillow at night I find my mind racing and my body exhausted and unable to slow down.. I sort of mentally get myself all worked up and generally, over nothing. It’s trivial stuff my mind just gets run away with. Outside of dropping sleeping pills or three 1mg Xanax I have been unable to wrestle myself to a comfortable state on many occasions. I try the breathing and rationalization of what is going on but it is futile at best. Any suggestions that work for you? Many respects, Rob — The charter is available at: http://readystump.algebra.com/~asapm
Response:
– Hide quoted text — Show quoted text -Hi all…. First, I wanted to thank you for the public and private replies to my recent post in respect to my panic, anxiety and depression issues. I am most grateful and appreciative for the supportive and kind words of understanding and support. It feels good to not be "lost in the woods alone." Now for the million dollar question that I wanted to pose…… When dropping the ol’ head to the pillow at night I find my mind racing and my body exhausted and unable to slow down.. I sort of mentally get myself all worked up and generally, over nothing. It’s trivial stuff my mind just gets run away with. Outside of dropping sleeping pills or three 1mg Xanax I have been unable to wrestle myself to a comfortable state on many occasions. I try the breathing and rationalization of what is going on but it is futile at best. Any suggestions that work for you? Many respects, Rob
Listen to Relaxation music/CD through headphones: like: waterfall running brook thunderstorm etc etc or get a white noise generator or get a machine that makes these calming sounds. Before the CD is finished, you will be asleep already. Lg — The charter is available at: http://readystump.algebra.com/~asapm
Response:
I put on TV Land really low and get in bed and massage my head, neck and face until I can’t do it anymore. That really works well for me and I roll over and go to sleep. I have used the other suggestions of music, sound machines too. The massage thing works like magic on me . I also, and just my opinion…since I got some good quality sheets and new pillows, I have slept sooo much better (300tc egyptian cotton from Penny’s) I keep my room cool and the fan on. That noise of the fan and the tv light helps me from that racing mind too. " When dropping the ol’ head to the pillow at night I find my mind racing and my body exhausted and unable to slow down.. I sort of mentally get myself all worked up and generally, over nothing. It’s trivial stuff my mind just gets run away with. Outside of dropping sleeping pills or three 1mg Xanax I have been unable to wrestle myself to a comfortable state on many occasions. I try the breathing and rationalization of what is going on but it is futile at best. Any suggestions that work for you? Many respects, Rob"
– The charter is available at: http://readystump.algebra.com/~asapm
Response:
I have suffered from insomnia for years and these are things that help me: 1. Have a quiet period for a couple of hours before bed time. Sit in a comfortable chair in a room with dim light and read something soothing (or boring , or listen to soft music. Books on tape are also good if the reader has a soothing voice and the topic doesn’t upset you. 2. Try mindfulness. When you notice your mind racing, don’t get upset. Just note it and turn your mind towards something soothing. I like to visualize flowers and things I see during my walk. 3. Speaking of which, get exercise but not right before going to bed. I find that taking a brisk walk a couple of hours before bed time so my body warms up really relaxes me as I cool down. During the winter, I use an exercise bicycle and an aerobic step. 4. Probably most important, work on convincing yourself that you will do OK even if you don’t sleep or sleep poorly. And do it. If you don’t sleep, get on with your life the next day. Don’t obsess about sleep; think about something else. This will take away the power of the insomnia. I accept that I am anxious and will not sleep well some nights. I just figure that I will sleep better the next night. Bob — The charter is available at: http://readystump.algebra.com/~asapm
Response:
– Hide quoted text — Show quoted text – Hi all…. First, I wanted to thank you for the public and private replies to my recent post in respect to my panic, anxiety and depression issues. I am most grateful and appreciative for the supportive and kind words of understanding and support. It feels good to not be "lost in the woods alone." Now for the million dollar question that I wanted to pose…… When dropping the ol’ head to the pillow at night I find my mind racing and my body exhausted and unable to slow down.. I sort of mentally get myself all worked up and generally, over nothing. It’s trivial stuff my mind just gets run away with. Outside of dropping sleeping pills or three 1mg Xanax I have been unable to wrestle myself to a comfortable state on many occasions. I try the breathing and rationalization of what is going on but it is futile at best. Any suggestions that work for you? Many respects, Rob
Hi Rob, I had insomnia for years – until I decided to follow the advice that I had read about a million times already – do not go to bed until you are sleepy. If it is 10, fine.. if it is 4 am.. then that is when you are tired. I can’t honestly remember the last time I struggled with insomnia, as I never go near the bed until I am SO ready to sleep. I do take Xanax at night, but not to sleep – it just seems to be my cycle that my anxiety is highest in the evenings.. but it’s not the Xanax that gets me sleepy. It’s just the fact I’m ready to sleep. I do work, and I do have some days when I have to work after not sleeping for a full night – but so what? I do seem to make it up eventually sometime. d/c any late afternoon and evening caffeine. That will definitely keep you awake longer – and it’s good to have some kind of routine every night, and a cool room that is comfortable and inviting – but the thing that really worked for me was simply not getting into bed until I was so sleepy I could not stand it.. As for racing thoughts.. just have a conversation with yourself and KNOW that you cannot do one thing about much late at night.. like Scarlett O’Hara – tell yourself you will think about that tomorrow. I never, ever tell myself I need to get to bed by such and such time. I go when my body says it is time to go – you will sleep eventually. Worrying about it only hurts, does not help – and the majority of the population is walking around with a sleep debt – lack of sleep is not usually a life or death matter – just a matter of being tired the next day. Do not awfulize not getting enough sleep. It’s not awful, it’s is only uncomfortable, and not unbearably so. Take care, Sally — The charter is available at: http://readystump.algebra.com/~asapm
