Good/favorite coping mechanisms for restless nights?

[TangerineLacroix]

Hey guys. First of all, I’m new on here but I’m looking forward to talking to everyone and I’m happy to be here and hopefully be able to talk more openly about my mental health as I struggle with doing so in person.

Now for the actual question! I often find myself getting hit with these short term but very intense waves of my depression late at night and it makes me not be able to sleep. Sometimes they can go on for hours but it feels like days. I wanted to ask if anyone goes through a similar issue and, if so, is there a proactive quick coping mechanism you use to help step back from the wave? I used to listen to music and that used to work pretty well but as my depression has gotten worse, it can’t pull me back like it used to.

(However, music recommendations are ALWAYS welcome if you wanted to throw one in anyway haha)

[Theloudone]

Hi! Welcome.

A few years ago I struggled with having panic attacks every single night. It was awful- kept me up for hours.

Something that helped me in the moment of it- was slowly walking around my house focusing my mind on each individual step. I would walk so slow and feel my toes lift from the floor.

Focusing on every detail helped distract Myself slightly. Then I would become tired eventually and fell asleep next to my dog.

I know you said it was the depression that keeps you up- but maybe this methods worth a try?

[TangerineLacroix in reply to Theloudone]

Grounding techniques also worked well for my anxiety but I had never thought about using them for depression. I’ll definitely try this out next time. Thanks so much.

[blackcat64013]

Hi👋, Welcome from me too. Since you mentioned a wave,🌊 I have a distraction technique involving 🏄‍♂️.

It is imagining yourself paddling and paddling some more when the emotion arrives. Acknowledge it is there (think it to yourself - my depression wave is here). Next, turn to look at the next big wave building until it reaches the highest point when you get on it and ride it all the way until it breaks and gently takes you onto the beach.

At this point get off your board and put it away.

With practice you can begin and finish in about 20 seconds which roughly the length of time your body can stand the highest state of emotion to be released. Without breaking the cycle, this will happen again and again during the night, causing sleeplessness and poor quality sleep.

[TangerineLacroix]

I have an exercise I feel that is almost based around the same idea that I use sometimes for anxiety! I like to imagine that with every breath I take in, i’m slowly pulling all the anxiousness out of my body and replacing it with clean air. I start down at my feet and I keep breathing until the feelings are right at my head and I can imagine myself push them out. I think imaginative exercises are very useful for me so I will absolutely try this one out next time. Thank you so much for the advice.

[blackcat64013 in reply to TangerineLacroix]

Thank you. 🤗

I will put your exercise into my bag of coping tricks

[Dolphin14]

Welcome to the group.

Have you tried meditation. I use it to center my thoughts. Whether it's anxiety or depression I find it very helpful.

[TangerineLacroix in reply to Dolphin14]

I have tried mediation in day to day use but I often find in the middle of my episodes or waves I can’t calm down enough to get myself to a place that I’m able to mediate.

[thepassionateflower]

welcome! so glad you’re here 🤍

i have definitely experienced what you’re going through! i’ve learned what works best for me through trial and error. i’m also finding that the older i get the more different my coping mechanisms become because sometimes my body and mind grow immune to the tricks i’ve taught it.

here are a few of mine:

1) lavender essential oil - i opt for a roll-on stick and dab the tiniest bit under my nose, on my arm, and a tad bit on my temples as part of my turning in routine.

2) i set a “do not disturb” schedule on my phone to silence it around 10 pm so that i’m not constantly waking up to notifications. putting my phone across the room also helps to alleviate the temptation of scrolling through social media late at night.

3) a warm bubble bath about an hour before bed helps to relax my body and mind.

4) i try falling asleep on my back so that my breathing is more balanced.

5) i’ll sometimes crack open a mindless book to make me sleepy enough to actually want to sleep!

i hope you found this helpful! best of luck! always here for you! ✨

[TheloniousMonkey]

I used to have terrible insomnia but today it happens only occasionally, so know that things can change, everything passes. When it’s on i start getting anxious about it, so I listen to my favorite comedians or funny podcasts. If i can get even one good laugh I feel a lot better, I relax and get sleep. Garrison Keillor ‘s voice always put me to sleep!

In the middle of the night is when we feel most alone, but remember WE are all here suffering the same way. You are never alone.