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It's absolutely killing my sleep right now. I'm not interested in getting on any type of medication but am willing to put in the work to do anything cognitive/behavior wise to help because it's pretty bad.
I make up quite elaborate romance/adventure stories in my head. When I begin to ruminate, I say, "No, you need to figure out how she gets into the museum without the guards noticing," or whatever. I always have some plot line that I am trying to figure out. It really helps.
A combination of logic (telling myself that ruminating doesn't help or solve anything), healthy resignation, acceptance, and engaging in things that interest me, i.e., in the middle of the night I read on my phone or a book with a night light. Hemp gummies help a lot. There's no secret to it, just trial and error until you find something that works.
One of the things I've done is accept that I'm going to wake up in the middle of the night for 1-4 hours. After gummies, it's down to 30-60 mins. It's just a fact, and it appears to be here to stay until further notice.
I will listen to a podcast with earbuds and on low volume. Nothing too stimulating or negative. Depends on your interests. An example podcast: stuff you should know.
Works pretty good for me. I start out with a podcast every night and rarely ruminate now.
Box breathing and mindfulness exercises can be helpful for many folks.
You might also find a CBT workbook helpful. There are many of them out there (for sale on the Internet) and, in my opinion, you don't necessarily need a recently published book. Rumination and CBT have been around for decades. Good luck!
I will listen to a podcast with earbuds and on low volume. Nothing too stimulating or negative. Depends on your interests. An example podcast: stuff you should know.
Works pretty good for me. I start out with a podcast every night and rarely ruminate now.
I second podcasts. I tried endlessly looping sitcoms but found myself waking up from the louder theme song at the end.
Picking someone with a soft monotone voice helps. Not going to embarass anyone by naming names.
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