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PsychNG Services
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Joined: 4 years ago
Posts: 7
01/03/2019 10:30 am  

Do I have a sleep problem?

You may want to know. 

If you experience problems with your sleep, then it is likely that you will recognise many of the feelings, physical symptoms, thoughts and behaviour patterns described below

Feelings

Tense
Irritable
Stressed
Worried

Physical Symptoms

Tired / Exhausted
Restless
Lacking energy
Poor concentration
Disturbed sleep

Thoughts

I'm never going to get enough sleep

I'm bound to have a terrible day tomorrow

I'll be awake all night

I will fall asleep at work and get in trouble

Behaviour Patterns

Trying to catch up on sleep during the day

Lying awake in bed at night

Frequently checking the clock during the night

Sleep problems can be broadly categorised into three types:

Problems getting to sleep - lying awake and not being able to fall asleep.

Problems staying asleep, for example waking up early in the morning.

Poor quality sleep - not feeling refreshed by the sleep you do get.

Relaxation helps: Here are one or two exercises - they are specifically designed to help you to relax. However, you should stop the exercise if at any time you begin to experience discomfort or pain.

Controlled breathing

This simple technique involves focusing on and slowing down our breathing patterns. Many people find this simple exercise very relaxing. It can be particularly helpful for those who feel dizzy or light headed when they feel worried or stressed. This sometimes happens because people's breathing changes and gets quicker when they feel distressed.

This can be an uncomfortable and unpleasant experience. It can make people even more on edge, and a vicious cycle can occur. Learning controlled breathing exercises can help you to manage these feelings more effectively. It can also help to give your mind and body a chance to calm down.

Remember, you can use this exercise to help you relax at any time. You could even use it to help you get off to sleep. However, it is particularly useful if you ever feel light-headed, dizzy or faint.

Beginning

Get into a comfortable position.

Middle

Work out a stable breathing rhythm. Perhaps try to breathe in for three seconds, hold this breathe for two seconds, and then breathe out for three seconds. It can be helpful to count as you do this (e.g. IN: 1-2-3, HOLD: 1-2, OUT: 1-2-3, HOLD: 1-2).

Ending

Repeat this action for a few minutes. You should soon begin to feel more relaxed. If you were feeling dizzy then this should also get better after a few minutes.

Muscular relaxation

Tension often builds up when we feel upset or stressed. These symptoms can be painful and can cause anxiety in themselves.

Muscular relaxation exercises can help you to control such unpleasant symptoms. They can reduce physical tension and help you to relax in general.

During this exercise you have to tense and then relax different muscles in your body. You should focus on the feelings that you experience whilst doing this. With practice you will then be more able to recognise and respond to the onset of tension.

You can work through as many muscle groups as you like. Don't feel that you have to cover every muscle in your whole body. It can be helpful to stick to the same muscle groups each time you practice. That way you can get into a routine which you can easily remember. If you practice this nearly every day you will probably notice an improvement after a couple of weeks.

Beginning

Find somewhere comfortable and quiet where you won't be interrupted. You can either sit or lie down to practice this exercise. Begin by focusing on your breathing. Try to have a slow and comfortable pace. You could use the controlled breathing technique described earlier. Do this for a few minutes to prepare for the muscular relaxation exercise.

Middle

Try to tense each muscle group for around five seconds. Don't tense the muscle too tight. Focus on the sensations that this brings. Then relax your muscles for a similar length of time, and again, focus on how this feels. Then move onto the next muscle group.

Try to remember to keep your breathing at a comfortable pace throughout. Below are some suggestions of muscle groups that you may wish to work through:

Legs - point your toes and tense your muscles as if you were trying to stand up.
Stomach - tense your stomach muscles.

Arms - make fists and tense your muscles as if you were trying to lift something.
Shoulders - shrug your shoulders. Lift them up towards your ears.

Face - make a frowning expression. Squeeze your eyes shut and screw up your nose. Clench your teeth.

Ending

It can be helpful to spend a few minutes just lying quietly in a relaxed state. See if you can notice any tension in your body and try to relax it. Otherwise, just let the tension be. If your mind wanders, try to bring your concentration back to your breathing.

Finally, count down silently and slowly: 5-4-3-2-1-0, and come out of the relaxation in your own time. See if it's possible to carry that relaxed feeling into whatever you do next.

This topic was modified 6 months ago by PsychNG Services

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4 hours ago

PsychNG

Everyone gets negative thoughts, however when you suffer from anxiety and depression- it can feel as if these thoughts are coming at us supercharged and feel like we don’t get a break. Negative thoughts can make us feel awful about ourselves and feel trapped. We may want to push away our negative thoughts, but the more we push away the thoughts, the more they come back to us. Rather than trying to get rid of these negative thoughts, it is important that we change our relationship to these thoughts.

A skill from dialectical behavioral therapy (DBT) that can help is MINDFULNESS. With mindfulness, you simply observe your surroundings in a nonjudgmental manner. One mindfulness practice that can be used is ROY G BIV. So, look around your surroundings and find something that is red, orange, yellow, green, blue, indigo and violet. The more we respond in a nonjudgmental manner, the more the thoughts lose their power.

A skill from cognitive behavioral therapy (CBT) is COGNITIVE RESTRUCTURING. I’ll give an example.... “I’m terrible at this”, or “why bother trying, we already know what is gonna happen” or “I can’t go because something bad will happen”
we can ask ourselves the following questions: Is the thought realistic, is the thought based on fact or feeling, evidence for the thought, what is the worst that can happen.

Another skill that can be helpful is COGNITIVE DIFFUSION, which is a skill from acceptance and commitment therapy. Here’s an example: “I suck at this”; you rephrase to “I’m having the thought that I suck at this” or “My mind is telling me that I suck at this”.

We hope this helps someone.

#psychologist
#PsychNG
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4 days ago

PsychNG

The things we do (and don’t do) have a direct impact on our overall mental health.

Each day we have the opportunity to ask ourselves if the choices we make help or hurt our mental health.

When you choose to go to bed at a reasonable time in order to access restorative sleep, you’re doing something that helps your mental health.

When you neglect your own needs in sacrifice of others, you’re engaging in a behavior that is harmful to your mental health.

Taking care of our mental health requires active participation and raises the question that we are called to answer, “is this (person, place, activity, behavior) good for my mental health?”
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2 weeks ago

PsychNG

Do Away With Expectation.

We all have expectations, especially regarding interpersonal relationships. Fathers and mothers expect their children to be considerate and respectful, couples expect the respective partner will love them and be faithful and friends expect we support them in every situation. Over the years we have built a network of expectations we passed on to others. And of course, we carry on our shoulders the expectations of the others.

In fact, sometimes we are so involved in the network of expectations we have built to believe that what we think, feel or do is the norm. We believe that everyone should act, more or less, as we do, and if they don’t we judge them harshly, we get angry and feel deeply disappointed.

The main problem of thinking that everyone should act as we would do is that we’ll finish frustrated when realizing that reality doesn’t match our expectations. Therefore, feeding expectations is the most direct and fastest way to become unhappy.

pectations are like a bet that we are sure to win

Expectations are nothing more than assumptions about the future, it is as if we were betting that something will happen. But, as with gambling, there is always a possibility that what we desire won’t happen. The problem is that we never consider this possibility, so we are disappointed when we find we lost the bet. But we cannot blame others to disappoint us, in any case, we should give ourselves the “responsibility” of expecting too much from them.

Minimizing our expectations means, in practice, give to the world and people the opportunity to surprise us. It means assuming a less demanding and more open attitude. In the long run it also allows us to be happier and avoid constant disappointments and frustrations.

#mentalhealth
#mentalwellness
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2 weeks ago

PsychNG

There are choppy waters ahead and you may have been in places like this before. It may have landed you deeper in the Big Sad, so it’s always helpful to have a plan to keep your emotional skiff afloat in the coming storm.

Feelings deserve space, but they don’t get to govern your life. Tbh, you will probably break at least 2/3 of these rules, but don’t be hard on yourself if it happens.

Even if it keeping your therapy appointments, you would still be satisfied with yourself.

#MentalHealth
#Psychologist
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#Plan
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4 weeks ago

PsychNG

We all have different paths to tow. Different stories to tell.

Our paths may meet, and the pace may be same at one point but the journey is always different for everyone.

Why then do we need to compare? Why do we need to use someone else as a yardstick of measurement.

The best way to know how far you’ve come is to measure where you are coming from to where you are, and then what lies ahead.

That, my friend, is the only comparison you need.

Thank you @funkejenifaakindele for the message ma 🥰😘

#PsychNG
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