Insomnia in Zhengzhou: What should I do if I can't sleep?
In most cases this is possible. We should also assess whether the state of insomnia is due to physical impairments, emotional disturbances and psychological allergies, or actual events.
If it is caused by physiological reasons and pain, such as orthopedic diseases, it hurts when lying down. Psychological counseling can only alleviate the disease to a certain extent, or it is more necessary to treat the disease. If it is caused by a real event, such as the theft of tens of thousands of dollars, or some lawsuits, then the first thing to solve is the real event. Then there's the matter of dealing with emotions and feelings.
On the psychological level, such as emotional tension, anxiety, fear and so on. When our mental state is healthy, these emotions can change over time. However, some people are too sensitive. These feelings are constantly being awakened, I feel sleepy, but the emotions are still there, just can't sleep, which aggravates some of the negative emotions. What should I do?
The first method is to use the "conditioned reflex" to make the bedroom and "sleepy" appear together. In conducting psychological experiments, Ploff found that if light was presented with food, after a period of time, dogs would drool if only light was provided without food. That is, the same situation causes us to have similar physiological responses. So just associating the emotional response of "sleepy, tired, I want to sleep" with our bedroom can help us fall asleep. For example, I suddenly feel unable to sleep, lying on the bed, there is a feeling of excitement in my mind. I had to get out of this bedroom the first time, because the longer I stayed in this bedroom, the more this brain-fueled feeling was related to the bedroom. At this time, we can go to the study room to read, go back to bed immediately when we are sleepy, and associate this "sleepy" with our bedroom, bed, and pillow. Just repeat it a few times. We should also pay attention to reducing the appearance of things that excite us in the bedroom.
The second method is to use the environment to "trick" your body. Our bodies have an innate function that "the sun rises and the sun sets". So, when we are at eight or nine o'clock at night, our body actually thinks it's still daytime, not nighttime. So you will stay excited. At this time, as long as we turn off all the lights and close the curtains, our body will "think": it's night, it's time to sleep. This method can be used with other methods for better results.
The third method is relaxation training. This is a commonly used method in psychological counseling. Some mindfulness, hypnosis, and cognitive behavioral therapy are often used. At the beginning, you can do it with the help of a friend, and then you can do it yourself.
There are many other ways. In the real counseling process, the counselor will take different methods according to our specific situation. Things like unfinished event work, dream work, bipolar fusion, etc. If necessary, you can find a formal psychological counseling agency.