How To Prevent Obsessive Thoughts From Causing Insomnia?
Obsessive thoughts are part of the most frequent forms of psychological discomfort. However, the problems they can cause us go beyond the fact of feeling bad at the moment they appear in our consciousness, because if we do not manage them well, they give rise to other complications. And some of them, if they last too long, become real disorders.
We see an example of this in how obsessive thoughts managed in an inadequate way give rise to problems falling asleep. Therefore, here we will see Some strategies to prevent obsessive thoughts from generating insomnia.
Obsessive thoughts are mental images and ideas that arise involuntarily in our consciousness and, in addition to remaining in it for too long, they generate discomfort in us because they are disturbing or anxiety-generating, so our attention becomes “hooked” on it. ; In turn, the strong emotional reaction that these thoughts produce in us makes us more likely to attract them to our minds again and again, partly because the stimuli we receive from our environment remind us of that, and partly because by trying not to think about it again, we achieve the opposite effect.
So that, Obsessive thoughts lead to a vicious cycle of discomfort and constant avoidance that keep us in suspense, on alert in case we experience that discomfort again and trying not to expose ourselves to anything that makes us think about it again. On the other hand, this attempt to deny what worries us contributes to us feeling unprotected in the face of it, and sometimes makes us objectively unprotected: for example, if what makes us feel bad is the idea of having a lot of accumulated work and we try to If we don’t pay attention to that, we don’t take care of those responsibilities and we have less and less time to dedicate to them.
However, We should not confuse “plain” obsessive thoughts with the obsessions that cause Obsessive-Compulsive Disorder (OCD). This last type of obsessions generate a level of discomfort so intense and with such capacity to “invade” our consciousness that when faced with them we feel the need to carry out chains of repetitive actions to keep them away from our mind; These actions are known as compulsions, and whenever a person who has developed OCD performs them, he tries to do it as accurately and meticulously as possible (if he makes a mistake or does it incompletely, he starts again). Over time, obsessions and compulsions reinforce each other, increasing in frequency and intensity, and with this, the person’s mental health deteriorates rapidly, making it necessary to seek therapy as soon as possible.
Thus, when we talk about obsessive thoughts in general, we are not referring to the obsessions typical of OCD, since the latter constitute a mental health problem that is qualitatively different from the rest, and are included in their own category in diagnostic manuals. Therefore, in this article we do not focus on the psychological imbalances produced by Obsessive-Compulsive Disorder, but rather we talk about the type of obsessive thoughts that we can all experience on a daily basis, without having to have developed a diagnosable psychopathology and which, from time to time, can make it difficult for us to fall asleep.
What can you do so that obsessive thoughts do not cause insomnia?
From what we have seen so far, it is clear that obsessive thoughts can become an anxiety bomb, because they keep us in a “state of alert.” And as you surely know, Excess anxiety does not go well with the experience of sleeping, in which the state of relaxation is essential. Therefore, to prevent one problem from leading to another, follow these tips.
As we have seen, sometimes obsessive thoughts emerge from a real problem over which we have some control and decision-making capacity. Therefore, it is important that anxiety does not paralyze us, something that will be much easier if you internalize time management guidelines. Faced with that task that is waiting for you and that you don’t want to think about, divide it into several sub-goals distributed in a relatively simple sequence of actions, so that the whole does not seem so intimidating and offers you accessible goals in the very short term. Then, set deadlines for completing each task, and focus only on the next ones to tackle. This way, once you have taken the first steps in the direction of solving the problem, you will no longer have as many reasons to obsess over it.
2. Exercise in the middle of the afternoon
Exercise is a very good way to relieve tension and disconnect, making it a useful resource against anxiety and obsessive thoughts. Now, another effect of these practices is that They keep our nervous system very active, and can modify our internal clock; This is why it is not recommended to exercise shortly before going to bed. To get some of the benefits of exercise without making it part of the problem, practice it in the middle of the afternoon, 8 to 6 hours before going to sleep.
3. Learn relaxation exercises
There are several simple relaxation exercises that you can learn in a matter of a couple of days and that you will be able to easily apply to your daily life a few minutes before going to sleep. For example, Jacobson’s progressive muscle relaxation or controlled breathing. They will help you do a mental “reset” and mitigate anxiety levels, so you will be less inclined to attract obsessive thoughts to your mind.
4. If the situation does not improve, go to psychotherapy
If nothing seems to work, you probably need personalized professional support from a psychologist. In therapy you will learn to recognize the origin of the problem that affects you and you will receive training in ways to deal with those emotions so that they do not overwhelm you.
You may be interested: “The 10 benefits of going to psychological therapy”
Do you need professional psychological help to overcome obsessive thoughts?
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In PSiCOBAi We work serving people of all ages, intervening in problems such as anxiety disorders, Obsessive-Compulsive Disorder, ADHD, insomnia or low self-esteem, among others. We offer in-person and online sessions by video call.
