Does anybody have trouble falling asleep due to intrusive thoughts? I fell asleep at around 2 in the morning because I was my thoughts just wouldn't stop. I usually like to distract myself so I would watch a show until I fall asleep but in this case it was really difficult. Last night I was tired but I was scared to fall asleep due to my intrusive thoughts.

marianaaa

Date posted: 4y

Yes! You are definitely not alone. Intrusive thoughts can affect one's sleep as they are very consuming and overwhelming. One thing I would suggest, that may help you is to try your best to sit with your thoughts. This sounds very scary at first and impossible but trust me it is doable over time. Instead of immediately doing something to distract yourself, try accepting your thought and sitting with it for as long as you can. The first few times it will be difficult, but you can do it. Even if you sit with them for a few minutes, you've accomplished something. If the first few times get too overwhelming then allow yourself to get up and do something like watching your show. Maybe the next night you'll be able to expose better. Some things you can say to yourself while you are trying to sit with your thoughts could be: - I notice the thought but I will not give it my full attention. - I can accept that the thoughts are there, and still try to get some rest. If there's anything else I can help with please let me know! Hope this works for you

Anonymous

Date posted: 4y

Hey mariana. When it comes to “sitting with your thoughts”, do you just actually try and be in the present and keep thinking about them? Or are you saying you are sitting with your thoughts when they present themselves as you’re busy like on the phone or speaking to someone. Personally, I have existential OCD and have the fear that the things around me aren’t real. I have a very tough time speaking to loved ones or doing much of anything in life because of it. I’m not feeding the thought because I understand it’s OCD, but I can’t seem to get comfortable because of the feeling. How do you sit with it exactly and just say “so what?”

marianaaa

Date posted: 4y

@Anonymous Hello! I can expand more on “sitting with your thoughts” + ERP to answer your questions. For example: you were at home & a thought showed up that said “what if everything around me isn’t real?” (ur thought as an example) In that moment, try “sitting with the thought”. With that I mean, continue being in the present moment & continue whatever it is you are doing, while that thought is there. Treat it as a “passing thought”. Let the thought sit there until it passes and don't give it the attention it wants. The thought comes by, you acknowledge it and tell yourself: I am aware I am having this thought, I know it is there but I will move my focus to what I’m doing in the moment. It’s easier said than done, and It is a long process but it is achievable! Since this thought seems to be troubling you, what we don’t want to do is strengthen it. Some things I suggest staying away from is observing this thought and over analyzing it. It is great that you are already doing this. Avoid what if questions, they will only cause more distress for you.

marianaaa

Date posted: 4y

@Anonymous Also, “Sitting with the thought” and saying “so what” is a difficult ERP step that takes time. So therefore, it may cause stress the first times, but we need to accept that we are anxious and sit with those feelings. Over time it will only lessen and will be easier to continue doing things in life while the thought is still present. Hope this helped you in some way!

Anonymous

Date posted: 4y

@marianaaa I’ll try my best! Thank you!

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