Strong stress disturbs our whole life, including sleep - hence one should try to reduce its intensity. Remember that fighting insomnia we also fight stress!
Stress reduction improves the quality of life
Sometimes we do not realize how tense we are during everyday work, in specific professional situations or even during social meetings with other people. And even though a certain level of mobilization is necessary for the effective performance of some complex tasks, eternal stabbing in stress, in the end, it will ultimately result in a reduction in our professional effectiveness and a general reduction in the quality of life.
And here is the relation of a fifty-year-old patient whose insomnia resulted from the psychological stress in which she found herself:
My troubles with insomnia began a dozen or so years ago and were caused by a crisis that appeared in my family. Then, it ended, my peaceful sleep, the intrusive race of thoughts did not allow me to. I must mention here that at that time I worked a lot and never went to sleep like after midnight. Even if I fell asleep quickly after a busy and busy day, I woke up after 10 minutes and started to analyze my whole life, year after year, month after month. I knew that such a procedure leads to nowhere, it destroys me, but I could not free myself from obsessive thoughts on sleepless nights. Even if I finally fell asleep, and it happened around 2.30 -3 a.m., every awakening started with a brutal awareness of "my troubles".
Author's comment: Avoid "Traditional" therapeutic methods!
Relationship cd: .... I tried to suppress my tension before going to bed with alcohol, however, the "relief" was too short and I would be woken up and so on, I also slept with sleeping pills, which I always kept on the bedside table, if sleep did not come before 3 o'clock . The real silence of my intrusive thoughts took place only after the antidepressant treatment. It was also important to improve the situation at home.
Currently, several years have passed since those unpleasant events. I have peace at home. I am a person as I once was, cheerful and kindly oriented towards the world and people. I've got a distance to past affairs and I can enjoy life.
Author's comment:Stressful trouble with insomnia, however, come back every now and then ...
I have periods when I wake up again after a few minutes from falling asleep and I can not sleep again for 2-3 hours. What do I do then? I'm thinking again, but now on topics that are nice and pleasant to me. For example, I recall beautiful moments and places from last summer or think what to buy for clothes, what will be nice to me, etc.
If, however, I still can not fall asleep, then I am rescuing myself with a sleeping pill. The period of my troubles usually lasts about 3 weeks, then everything returns to normal. I noticed that I never have problems falling asleep when I am on vacation or when I go out and sleep outside the home. I'm surprised that this is because I love my home and I like to be in it. Maybe some watercourses bother me?
How do you recognize stress symptoms caused by stress?
• increased tension or stiffening of the muscles of the neck, jaws, arms or shoulders
• teeth grinding
• Strenuous and tense voice
• shrinking of fingers or toes or restless fingers drumming
• restless stomping or shuffling
• forehead muscle tension, sometimes leading to a headache
• excessive sweating of hands, legs and armpits
• clear irritability and explosiveness caused by unimportant events
• fast heartbeat, a feeling of "pounding" the heart
• blinking or shaking the eyelids
• shallow, faster breathing, sometimes with deep sighs
• sometimes feeling suffocating
• nervous smoking
• stomach cramps, stomach rumbling and weight sensation
Author's comment: Undoubtedly, much of our sleep disorders are caused by stress-related overload. If you do not know if you are under stress, are you overloaded with stress, think about whether you have any of the voltage symptoms listed? If you have had several of the symptoms described above, you are definitely overloaded with stress.
It's best to fight the cause of stress
It should be remembered that stress is usually caused not by just overworking, but by emotional overloading at work or at home. Severe physical or psychological work usually gives you a quick falling asleep and its sufficient "depth". We sleep then "like a stone", just after applying the head to the pillow. We can "hang around" at work, and yet not sleep through it, as long as it is full of tensions and conflicts. Therefore, reflecting on our situation, reflection on the causes of tension allows us often to understand their reasons and sources. Perhaps choosing the right life strategy for the next time will help reduce tension and rudder, and thus sleep properly.
Antistress tips favoring the elimination of insomnia
1. Consider the most important purpose of your life in a given situation. Make a list of your most important goals for the coming months. Just give attention to them and treat all the other, less important things as small things and do not attach importance to them. It is impossible to do everything perfectly!
2. Make a list of tasks for the current day, arranging it so that you do not have to fight the time. Ideally, if you prepare yourself the previous day.
3. Use rationally and pleasantly free time. You must provide yourself (and your loved ones) with pleasant and happy moments. Blunt watching TV can take a lot of time without giving either satisfaction or pleasure.
4. You do not have to do everything yourself. Some classes are worth asking for people who know each other better and will professionally do them faster and more accurately. Learn to be assertive - you can say "no" if you should not do something.
5. If you are already busy, focus on it. Eliminate any interference that distracts you and makes you nervous.
6. Fight with haste. He is the most devastating and starts stress mechanisms the quickest.
7. Learn to talk about what irritates you. Speak tactfully with family and colleagues. If the problem is serious, you can always ask a specialist for consultation.
8.Pericate a certain amount of time for self-reflection and contemplation.
9. If possible, find a job you will like, which you will be happy to go to
10. Use physical exercises. The sense of physical fitness that you should acquire, after some time will also give you a sense of mental well-being.
11. Be open and kind to people. Be syntonic, and then you will most likely find real sympathy and interest.
Be a tolerant realist and give yourself the right to make mistakes
Our dreams and dreams about ideals are not always working. Everyone has problems and must struggle with some difficulties. And it is thanks to them that we mature and grow up. Everyone makes mistakes and everybody will have some failures. They even happen to those to whom everything supposedly comes too easily.
In life, we really rarely find ourselves in an impossible situation. Although changing your lifestyle, habits and standard is sometimes very difficult, it can also sometimes pay off. Replacing the tension and constant feeling of stress on the sense of control over the situation can take the overwhelming burden off you and give you a blissful sense of peace and confidence. The more you control your actions and your psyche during the day, the more reliable is a good night's sleep.
Remember the therapeutic guidance of the great Persian poet and doctor Omar Khayyam
(translation by the author):
He makes a lot more of his friends with wine
not one. After all, the goal is not in the desert
live, but among people.Compassionate is better
than a loner - an ascetic in the corner of the temple.
Doctor of Medicine Janusz Krzyżowski
Psychiatrist
Private office tel. 22 833 18 68
00-774Warszawa, Dolna 4 lok. 15
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