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[squeaker99]

I am reading a book on how to sleep better (at all  ) and I need to come up
with a sleep ' statement' which is positive which I can repeat when I think of
anxious stuff in bed. Any ideas? I feel so negative I can't get my fuzzy head around
positive statements.

[CLKD]

........ good question!

I slow down my breathing - concentrating on slower and slower calms me.  If I can then shut off my brain I drift off.

A word: calm :

[jaypo]

I always remember when I first joined this forum a kind lady said she used to do this
In your head,say 5 things you can feel,like, I feel my heart beating,i feel my hands on my chest, I feel my feet on the sheets,my head on the pillow,etc & repeat,it's simple but quite effective, I used to do it for anxiety,you can do it during the day too adding in 5 things you hear x

[JaneinPen]

Like that one jaypo. Nice easy one so will definitely try when my brain wants to take over my sleep cycle. Did I just say sleep cycle??? What is that!!!

[squeaker99]

I managed to get on an NHS CBT course which was great whilst I was
doing it (weekly 1 to 1 sessions). She helped me understand the physiology of fear / the
anxiety vicious mental / hormone circle.  For about 3 months after I did feel much
calmer but without the weekly support / cheer leading from her  things began to slide.
My main 'take out' was APPLE for when I get negative thought.

Awareness of the negative thought
Pause
Pull back from it
Let go of it
Explore your physical surroundings (see/hear/feel etc)

But now a year later my brain gets so hyper and anxious I feel I spend my whole day trying to
rein it in. 

I did do Mindfullness /Pilates .Maybe you need to just keep at this stuff like it is a prescribed drug.

Hugs to you dear ladies. I don't have anyone to talk to here.

[jaypo]

😂🤣 maybe you've got an invention in the making there herdwick.Dragons den?🤣😂

[jaypo]

Chat away about anything you like on here squeaker,always ladies here to listen❤️

[squeaker99]

Thanks you jaypo from the bottom of my heart.
A little kindness & understanding goes a long way
and feels in short supply from family & friends. Don't blame them.
If I hadn't experiences this I wouldn't understand too.

[JaneinPen]

Nothing is out of bounds on here squeaker so chat away 

[jaypo]

Oh that's ok squeaker,the menopause can be lonely,I don't know what I'd have done without this site,we're all in the same boat one way or another,anxiety,depression,brain fog,insomnia but please ask away about anything,like herdwick says,nothing is out of bounds and there will always be someone to help xx

[jillydoll]

When my symptoms were really bad, and the anxiety was through the roof,
I used to do what Jaypo said above...just so I could at least try and turn off
and get some sleep.
And it worked, I'd do it even if I woke in the night, it kinda settled down the brain....?
If it wasn't for this site, I'd have never known about doing that! Xx