Sometimes we just get in a worrying state of mind. It can keep us from being productive during the day. It can cause us to lose sleep at night. This is when a “worry journal” can be useful. We’ve talked about this idea before. The idea is to give your “monkey” mind time to release whatever is currently bothering it. You can even have a set time to write your worries down.
If it is late at night and your worries are keeping you from sleeping, you can get up and write in your journal. Get it down on paper. You may find it gives you some relief to write down “worst case scenarios” and possible solutions. We often build up “problems” in our mind. Writing things down may give you some perspective and help you realize that it is not as bad as you were thinking it to be.
Another idea would be to not write in a journal but just on a piece of paper. Write down all your worries and junk that is upsetting your peace- then crumple the paper up or you can rip it up and throw it away or burn it- whatever would help you to release it.
Releasing your worries will help bring you back to balance so that you can get to sleep or get to the task of living again.
Debra : )
One of the worst things we can do when we can’t sleep is lie there and stress about it. That is why often here at The Warm Milk Journal I encourage you to get up, sit in another room and relax: read, meditate, gently stretch, listen to some music or write in your journal.
Some ideas for tonight:
Debra : )
Get in a comfortable sitting position or do this lying down before you go to sleep :
Think of anything you are worried about, angry about, or afraid of. Then think “I am letting go with balance”.
Think again: ” I am letting go with balance”.
Now get more specific. For example: “I am letting my need for others’ approval go with balance”. Breathe. Silence.
Or, ” I am letting my fear of not having enough money go with balance”. Breathe. Silence. Or, “I am letting go of worrying about my mother’s health with balance”. Silence
The next step to this meditation is to connect with the Divine. Think: “God is able”. Breathe. Silence.
Again: “God is able”. Silence.
Now, get more specific. For example: “God is able to see the perfect person that I am” or “God is able to supply me with anything I need”, or “God is able to express perfect health”.
This process of release and letting go and putting our trust in a higher power is incredibly freeing and peace giving.
I highly recommend this meditation before bed, first thing in the morning, or anytime you are feeling stressed, upset, or worried.
(Source: the joy of meditation by Jack and Cornelia Addington)
Dear tired reader,
If you are on your computer reading this because you can’t sleep, my heart goes out to you. I have so been there. I have been challenged with anxiety issues most of my adult life. Over the years I have suffered from social anxiety, regrets, worries about my past, worries about my future, worries about my health, worries about my children, worries about my spouse, worries about the house, worries about my finances, worries about my parents’ health, worries about our planet’s health,the problems of our society- you name it, I have probably worried about it. For a couple of years I was on Clonazapam, an anti anxiety drug, just so I could sleep at night. I have been off this drug for two and a half years now.
Happily, I have enjoyed a very peaceful, centered, and relatively anxious-free state for quite a while now. It hasn’t happened over night but I am doing very well. This is why I decided to start this blog to help others out there who may be experiencing similar challenges with sleep and anxiety.
For the last few years I have learned some wonderful tools about learning how to deal with change, stress, and anxiety. I am not any kind of a medical, sleep “professional”. I am just a regular person who knows what it is like to not sleep at night due to anxiety. As I develop this site I will continue to offer my support and give you some ideas on dealing with this issue. I know how debilitating anxiety and not getting your sleep can be. If I could I would reach out and take your hand or give you a hug I would.
You will be alright. You are alright now. Believe it.