Finding Sleep: Combating Rumination Part 2
Ivy Griffin
Pre-sleep rumination is a frustrating experience that has plagued most human beings. If you too find yourself struggling to fall asleep due to rumination (when we dwell on negative feelings and distress in a repetitive manner, heightening or exacerbating anxious and depressive feelings) you may find some of the following tips helpful. Rumination tips from part 1 included finding an engaging distraction, engaging in a physical activity, and making a plan (can be found here)
Try cognitive reappraisal
In cognitive reappraisal we focus on first identifying the negative thought pattern we keep falling into, and then adjusting the thought pattern perspective to one that is healthier and more effective. Two styles of cognitive reappraisal are positive reappraisal and negative reappraisal. When we practice positive reappraisal we focus on the positive-this might include processes like finding the silver lining to the situation or identifying what else is going well despite the situation. Or you can try negative reappraisal where you practice reframing the negatives. An important thing to remember is that we are not trying to deny, minimize or rewrite the reality of the experience, rather we are attempting to view the situation from a healthier perspective with a broader and more grounded perspective.
Give the thoughts a speaking allowance
Tying into what was shared in part one, most feelings just want to be heard and acknowledged. One way to give the anxious ruminating thoughts room to breathe without becoming overwhelmed by them is to set aside a specific amount of time to worry earlier in the day (5-10 minutes) so that rumination doesn’t hit right before bed.
Disrupt the thought
Our mind and our will are powerful tools and sometimes we forget this, but when engaging with ruminating thoughts it can be helpful to use them to our advantage. One way we can do this is by combining them to disrupt the thought. For example, picture a bright red stop sign or speak directly to the anxiety-“STOP anxious thoughts about_____, I’m not engaging with you, it’s time for me to sleep.”
Keep in mind that not every tool is successful for every person or situation, experiment with the tools shared here and find out which ones resonate with you. Look for more tips here in the coming weeks, or consult your therapist for more ideas that might aid you on your quest for better sleep.
With warm regards,
Megan Bell, LMFT # 114303
Thrive Therapy & Counseling
2131 Capitol Ave, Suite 306
Sacramento, CA, 95816
https://thrivetherapyandcounseling.com/new-clients