Thought exerciseDoes your mind race in bed? Do your thoughts keep you awake? This exercise from Canadian sleep psychologist Dr. Judith Davidson helps you replace unhelpful thoughts with realistic, calming ones that settle the mind and relax the body.
Follow steps 1 to 4 so you can notice the thoughts and feelings that keep you awake. Your replacement thoughts should be realistic, simple, and comforting. Repeat them at bedtime and while awake in bed. Use them to gently push away unhelpful thoughts. Apply this exercise to other unhelpful thoughts you notice to keep them from getting between you and better sleep.
What feelings do you experience at night when you can’t sleep? Check one or two that are the most intense feelings.
What thoughts are you having at night that are linked to these feelings? Use the examples or create your own.
What kind of thinking traps do your unhelpful thoughts fall into?
Come up with brief thoughts to replace your unhelpful thoughts. Examples that are more realistic, forgiving, and supportive are offered, and you can create your own. Say them to yourself to push away the unhelpful thoughts.