The psychologist named ways to stop the flow of thoughts before going to bed

Obsessive scrolling of thoughts before going to bed is a common problem that can interfere with a normal night's rest. If such conditions become frequent, they can significantly worsen both sleep duration and overall well-being. Clinical psychologist Kristina Morozova told Izvestia on August 25 how to cope with the flow of thoughts before resting.

According to her, excessive anxiety can be the result of constant stress and multitasking. Such conditions deplete the nervous system, increasing its vulnerability to external stimuli. An important role in this process is played by a sedentary lifestyle, an unbalanced diet and bad habits.

"The anxiety that many people experience ceases to be an adaptive response to a real threat situation over time, it begins to affect all areas of life and becomes a background condition that accompanies a person throughout the day. At the moment when the psyche is most vulnerable (before bedtime), disturbing thoughts and experiences that could not be noticed capture consciousness and do not let you fall asleep," said Morozova.

The psychologist said that the decatastrophization technique used in cognitive behavioral therapy helps with obsessive thoughts. The essence of the method is to imagine the worst-case scenario and assess its reality. For example, if you are called by your boss, it is important to ask yourself the following questions: "What is the worst that can happen? What are the chances of this happening? If that happens, how will I deal with it?" The answers will help reduce anxiety and regain control of the situation.

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Also, according to Morozova, the "Jacobson Muscle Relaxation" technique is effective, which involves alternating tension and relaxation of muscle groups. The method allows you to fully focus on your own sensations and relaxation, starting with your legs and ending with your face.

The specialist drew attention to the fact that sometimes the causes of insomnia lie not only in psychological aspects, but also in lifestyle. The psychologist advises to take into account factors such as the wrong sleeping position or an uncomfortable pillow, which can hinder relaxation. Light evening physical activity can also help reduce stress levels and prepare the body for a night's rest.

Equally important is working with the perception of thoughts. Morozova recommended practicing methods that allow you to observe thoughts without evaluating them, allowing them to "float" in your mind without interfering. It helps not to dwell on them and not to increase anxiety.

On August 21, Evgeny Kokin, cardiologist at JSC "Medicine" (Academician Roitberg Clinic), said that stress has a devastating effect on the cardiovascular system, even if its consequences are not obvious at first glance. When we encounter nervous situations, our body reacts to them with an adrenaline rush, which can trigger a blood pressure spike, cardiac arrhythmia, and inflammatory processes in the blood vessels.

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