worry and sleep

Recently I seem to be worrying about things and losing sleep.  It is same pattern repeatedly:  I am worried about something in the evening (usually thinking about nothing but the particular issue, even though I pretend otherwise so that I can have normal conversation with my family), go to sleep and fall asleep fine, and then wake up and cannot fall back asleep.  First, it was a health concern.  Last night, a work related concern.  These seem like things most people would be a little concerned or annoyed about, but move on.  However, my anxiety makes me more and more concerned about whatever the issue is, intensely focused on a decision I have to make or a mistake I made or think I made, and then I get so wound up about it that I wake up in the middle of the night and cannot fall asleep again.  (interestingly, I never have trouble falling asleep initially -- I just wake up in middle of the night or at 5am).  Of course, then in the morning I feel more anxious, with a combination of the issue itself, the increased cortisol, and the lack of sleep.  When I wake up in middle of the night, I try all the usual techniques -- slow and focused breathing, thinking about other things and places, etc.  None of it works.  I am not in therapy or on meds.  Was for a time, but thought I "got over it."  I'm thinking maybe try CBT.   I don't know.  Any good, specific suggestions?   I am trying to hold my crap together, but it ain't always easy...

medved, I am sorry that you are going through all of this right now. It can be frightening and confusing to have symptoms that lead you to think of   medical condition   only to find out it may also be caused by anxiety. Worrying all night about what happened during the day is like being on a merry-go-round that never stops. What relieves stress is not the same for everyone. Making certain lifestyle changes is the best start. Start with eating a well-balanced, healthy diet as well as getting enough   exercise, Also, limit caffeine and alcohol intake and don't use nicotine. Finding healthy, fun ways to cope with stress helps most people. You can learn and practice ways to help you relax. Find out about yoga, tai chi, or meditation. When you go to bed at night practice self-talk.  Tell yourself your "bed is for rest, not for worry". Wishing you sweet dreams in the very near future.        

Glad you liked the book.:)

If you feel like seeing a theraist for CBT would be too much for your schedule at the moment...you could start with some self-help books/programs first, to get you going initially, and look into one-on-one treament later on.

CBT takes time and there is homework involved...so if you can't really commit the time, you may end up stressing yourself out more and sabotaging your treatment.

If however, you were to start out with a self-guided, go at your own pace program, it could be a good way to start your CBT experience...just a thought.:)

S.C.