On catastrophizing, sudden hyperarousal and unlearning fear. Insomnia Q&A | SLEEP TALKS
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- Опубликовано: 10 апр 2022
- 👉 "I hadn't been thinking about sleep at all" - wrote Cara after experiencing sudden hyperarousal after a long stretch of good nights.
👉 Ellie wonders how to stop catastrophizing and minimize the importance of certain events.
👉 Julia wants to know how "unlearning" the fear feels like.
Sharing my sleep coaching insights and ideas in the new Insomnia Q&A!
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DISCLAIMER: Not medical advice. Everything on this channel represents personal opinion and experience and is provided for informational purposes only. The author is not a medical doctor, psychotherapist or any other licensed professional. Any information on this channel does not constitute and/or substitute medical, psychotherapy, counselling or any other professional advice and treatment. It is not intended to treat, cure, diagnose any medical or psychological condition or disorder. Always seek professional licensed help if you have any health concerns.
Trick the brain with optimism.
Wonderful video again Alina! I loved your explanation about the process of the „messy way of recovery“. It’s 100% on point and it‘s a beautiful process too, as we learn so much about ourselves! I feel like just „letting things be and accepting any outcome“ in general is something that really improved my day to day life.
So true! Recovery process happens on so many levels! Not only sleep-wise but the whole life is changing for the better!
You are such an angel Alina. Your comforting words had helped me tremendously. Thank you for being my answered prayer. ❤
Great video Alina. Thank you.
Great video!!
Alina, thank you very much for your reply! It gives hope, at least I know that it's a part of the process to be in the state of unknown, not understanding what to do and why the things are happening the way they are. Thank you!
Hi Alina. Thankyou so much for your insights ❤ im on bedtyme at the moment and you are my sleep coach. I have catastrophized alot in my life and during insomnia. I am seeing things a little more clearly now athough still distressed at times things are getting a little easier thanks to you and Daniel so thankyou! Xx
That’s wonderful that things are getting clearer for you Jade ❤️❤️❤️
Love the automatic reality! I think non-duality can help with this. Non duality implies you're not doing anything. Thoughts and actions just comes. No responsibility and attachments and everything is perfect as they play out.
So interesting that you brought it up! I just started digging into the topic of non-duality and finding so many parallels!
Omg haha so funny how insomnia and suffering brought both of us to this. Would love to talk to you. How much do you charge by the way. And where do you live? I’m in Thailand.
I am based in Slovakia (Europe)! Oh and you can check out my rates and different ways to work with me here www.sleepcoach.sk/contact-me/
But I post a lot of free content on my Instagram page, newsletter and blog, here are the links to everything I do: msha.ke/sleeptalks/
Great video Alina! 👋
Thank you Hugo !!
- [00:00] 💬 Introduction and Disclaimer
- Selena introduces herself and the purpose of the video,
- She clarifies that she's not a medical doctor and is sharing general ideas and thoughts.
- [00:28] 🤯 Addressing Catastrophizing and Anxiety
- Discussion on how to not catastrophize despite having anxiety,
- Insights into the brain's tendency to be pessimistic for survival,
- Strategies for reclassifying catastrophic thoughts as automatic and non-essential.
- [03:40] 🌃 Sudden Hyperarousal and Insomnia
- Explanation of sudden hyperarousal and its causes,
- Discussion on the unpredictability of sleep patterns and the importance of not overanalyzing sleep issues.
- [07:24]🌪 Unlearning Fear and Dealing with Insomnia-Related Emotions
- Approaching the process of unlearning fear, acknowledging its chaotic nature,
- Understanding the relationship between insomnia and emotions like sadness and depression,
- Emphasizing the importance of acceptance and self-compassion in dealing with difficult emotions.
Omg thank you for answering my question :) Both of the advices you gave were so good. I especially love the advice about looking at things from a macro lens rather than micro (I used to do that all the time pre-insomnia but I somehow lost touch of doing that) thanks again for this channel
Anytime Ellie! So glad it resonated :)
Hi Ellie. I saw you from coach Daniel as well. How are you doing? I’m still on this journey. I think I am pretty similar to you. I swear I could’ve wrote the question myself! I’d love to not stress about things, too. But recently I found myself trying to stress less as a sleep effort so it kinda backfired... Did it help you?
@@TaylorQuince19493 hey Elisa, yeah I’m glad you can relate. I know what you mean about using “de-stressing” as a sleep effort. To answer your question, no, destressing hasn’t helped me sleep any more because anything I’ve done with the intent to make me sleep more, has backfired. As an example, a big thing i believed for a long time was that i thought the major I chose in college was too stressful and that it was the cause of my sleep anxiety so i thought if i switched to something less stressful, that would cure me, but it doesn’t work that way and fear of being awake is it’s own separate thing. The sleep anxiety game ends when we stop doing sleep efforts and can internalize that we don’t have to try to sleep (it’s not our responsibility) but this is the hardest part, and I still haven’t fully internalized this myself. Even with the education I’ve gained in the past year, a part of me still hopes and wishes that i can control sleep if I just do it “correctly” because, it’s so mentally and emotionally painful not to sleep. My sleepless days are a lot better now though because I’m not in “oz” anymore. I’m still learning how to let go of control with sleep but even this has become a sleep effort. Ive been collecting sleep education videos and i have this belief that after I watch each one, only then will i be ready to truly let go. And maybe this is true, maybe I’ll accumulate so much sleep education that i really will be ready to let go, but this has become a new obsession, and maybe there’s a bit of fear of “never being ready” there too. Not sure if that was a good response to your question but feel free to ask me anything else if you want
@@11ellie7 I can defo relate! I thought of even dropping out but I know that wouldn't really help my sleep cuz I'll be up worrying and probably regretting. Sleep effort like changing mindset snd thoughts are super sneaky. But I totally understand us and why we want to control something so painful!
@@TaylorQuince19493 yeah and I also want to say that if you’re a student, try to be more okay with being imperfect academically and not being so hard on yourself when you mess up grade/performance wise. I think people who fall into the trap of insomnia are naturally more of perfectionists so let yourself to go the opposite way a bit and try to be more okay with being imperfect. this also ties in with what Alina was saying in this vid about zooming out and seeing that we’re actually really small compared to the universe and same with our problems 🤷♀️
Alina, do you think that acceptance necessarily comes with sadness? I’m dealing better with acceptance now but I don’t feel helpless or necessarily sad. Could it be that it isn’t true acceptance yet? Thanks for the video I would love to hear your insight.
Hi alina i understand that stress and anxiety from an event or work can trigger poor sleep but as a perpetuating factor worrying and obsessing about sleep prolongs the insomnia along with the behavioural aspects ie lying in bed too long lying in bed frustrated etc. I am getting up at the same time every morning at 7am and my sleep window starts at 1 however i dont go to bed intil sleepy which can be around 2. Im still having the feeling of time skipping but feeling like i havnt been asleep. Im building sleep drive so i dont understand why im still having issues with this strange sleep thing. Is it because im worrying about sleep that even though im sleeping it doesnt feel like it?
To truly give up on control do I have to feel defeated and sad?
Clonidine or Propranolol can help, if nothing else helps
Catastrophizing thoughts ---> panic, fear wouldn't be there if we had the evidence that you can not die of sleeplessness.
The brain seeks reassurance and that's why it wants to know that we are going to be safe - thats totally normal. I think the evidence can be our own experience and experience of others with years insomnia. As fearful and sleepless as nights were - we survived them. Plus a very overlooked factor is that the body will not let us stay awake forever, it will fall asleep at some point!
One may argue about car accidents and feeling sleepy but this is a different thing - while being awake at night isn't posing a threat, choosing to drive when we are obviously nodding off is a not a good or safe choice at all. All our decisions have consequences and we need to keep that in mind. Hope this brings clarity!
Your voice is sooooo low! Kinda annoying because it gets interrupted with an add and boom it’s loud sound and back to you hardly hear you
Be nice