@Arbie_wun Hmm good question.
Insomnia is rough, I've struggled with it too. Something that has helped me in that sense is learning that even just lying down with no external stimulation is more restful for our brains than doing stuff. I dunno if you can relate to this, but one of the things that makes it so hard to fall asleep is knowing how much sleep I am missing out on - the thought "I should really be sleeping" is what kept me awake! So now if I can't sleep, rather than stressing so much about not getting rest, I remind myself it's okay to just have a 'power down'. If after an hour I am still not drifting off, I'll do something light for a half hour or so - read a book, potter around the kitchen, watch an episode of something - then head back to bed. Frustration is activation of the parasympathetic nervous system, flooding my body with chemicals that increase alertness, so by reducing how frustrated I was getting with the lack of sleep, it made it much easier to eventually drift off.
If you're also sitting with intrusive thoughts in those wakeful hours in the middle of the night, you'd also be getting a lot of parasympathetic activation. The first idea that popped into my head was to maybe make yourself a list of affirmations to refer to - some reassurances to address intrusive thoughts, words of empathy and understanding, anything that you find it helpful to remind yourself that it's all gonna be okay. I went ahead and jumped on google, and found this list of positive affirmations for OCD, could be a good way to help you get started.
Practicing mindfulness & meditation would also be helpful. You can just do so whilst lying in bed, no need to get up - but also if it would help to go into a different room, sometimes even just moving into a different environment can move our brains into a different mental space. Another one to try that has a body focus would be Progressive Muscle Relaxation (PMR). Basically, since anxiety involves muscle tension, the idea is to try to release said tension. Research has found that by tensing and relaxing your muscles, it helps to actively release the tension that can build up when feeling anxiety. Our minds and bodies exist in a constant feedback loop - our mental processes affect our physical sensations, and our physical experiences influence our mental processes. So focusing on relaxing our bodies can also help soothe our minds. You can find a basic guide to PMR here. You could also find a guided PMR session on YouTube - maybe pick one that feels approachable, and has a pleasant voice over.
You can also always call any of the 24 hour crisis lines if things get really bad:
Lifeline: 13 11 14 or Crisis Chat
Suicide call back service: 1300 659 467 or online counselling
Samaritans: 135 247
Hope this helps 💜
Emergency, police & ambulance (24 Hrs)
Connect with a lifeline crisis supporter (24 Hrs)
Suicide callback service (24 Hrs)
Kids helpline (24 Hrs)
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