What is the problem with insomnia for a long time?
Insomnia refers to the problem of difficulty falling asleep, easily waking up, or lack of sleep. Long-term insomnia is called \"long-term insomnia\" or \"chronic insomnia.\" Long-term insomnia can be caused by a variety of complex factors, including psychological and physiological causes. Common psychological causes include anxiety, depression, excessive stress, etc., while physiological causes include chronic pain, endocrine disorders, and side effects caused by drugs or diet.
How to treat long-term insomnia?
Cure long-term insomnia is not easy, but the following methods can help you improve your sleep quality:
1. Establish good bedtime habits
Maintain a regular sleep schedule and go to bed at the same time every night. Avoid activities in bed that are not related to rest, such as watching mobile phones or TV, which may affect sleep quality. Soothe your body and mind with relaxing activities before bed, such as meditation, deep breathing, or a warm water soak.
2. Adjust the sleeping environment
Make sure the sleeping environment is quiet, comfortable and dark. Avoid loud sounds, bright lights, and irritating smells or touches. If needed, try using earplugs, eye masks, or air fresheners to improve sleep quality.
3. Avoid overthinking
Put down complicated thoughts and work pressure before going to bed, and find a way that suits you to reduce anxiety and stress. It may be helpful to use relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation to help relieve physical and mental tension.
4. Establish healthy living habits
Maintain a good eating habit and avoid consuming too many stimulating drinks (such as coffee or tea) and sugary foods, especially in the evening . Regular moderate exercise can help adjust your body clock and reduce anxiety.
When should you seek professional help?
For patients with long-term insomnia, if the above methods still cannot improve the quality of sleep, or if the symptoms of insomnia seriously affect daily life and work, then they need to consider seeking help from a professional psychological counselor. A professional counselor can evaluate your situation and provide an effective treatment plan.
The role of psychological counseling in the treatment of long-term insomnia
Psychological counseling plays a key role in the treatment of long-term insomnia. An experienced, qualified counselor will work with you either face-to-face or online and use a variety of techniques and methods to address issues you may be facing.
1. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a widely usedOne of the proven methods for treating insomnia. This method develops appropriate strategies by analyzing the way individuals think and the impact of specific events and environments on their emotions and behaviors.
2. Psychological relaxation skills training
Psychological counselors may teach you some relaxation techniques, such as progressive muscle relaxation, concentration exercises and meditation, to help you reduce anxiety. and physical tension.
3. Emotional management
After appropriate assessment, a counselor can provide emotional management advice so that you can deal with and reduce negative emotions such as anxiety, depression, or stress that are causing sleep problems.
Working with a professional counselor is an important step when treating long-term insomnia. By using the above strategies and methods to improve your sleep habits, adjust your lifestyle, and cope with psychological stress, you will have the opportunity to get better sleep and improve your quality of life.
