21 years old, just graduated from university, always feels palpitations and tightness in the chest at night, wakes up repeatedly, psychological problem?

Good day, colleague.

Please provide a brief overview of the issue in a paragraph, and conclude with a question regarding the potential psychological implications.

Are you concerned that it may be a psychological issue? It is not within our capacity to provide a definitive answer.

If feasible, it is advisable to seek medical attention at a physical location. Additionally, the article addresses the potential benefits of taking sleeping pills.

Should you encounter a healthcare professional you find unsatisfactory, such as one who is perfunctory or unclear in their communication, you are encouraged to raise any concerns directly.

In conclusion, the issue can be attributed to sleep and health concerns.

Do you experience anxiety every evening due to the necessity of staying up late to address graduation-related matters? When I initially began my university studies, I found myself feeling uneasy every Sunday night, as I had been attending evening classes every Sunday for the previous three years of high school.

I still find myself experiencing nervousness, which has become somewhat instinctive.

What is the best way to effect change?

Firstly, it is important to alter your mindset and adopt the belief that you can relax and enjoy a good night's sleep.

Then implement changes in all aspects of your life, such as consuming a small glass of milk before bedtime, placing flowers that promote sleep in your bedroom, or visiting the night market for a midnight snack upon arrival. These actions will contribute to improved sleep and relaxation.

Additionally, I experienced palpitations previously. The doctor consistently advised me to maintain a calm demeanor, relax more, and recognize that I am not facing a significant issue.

Even if you are dealing with a mental or physical illness, you will ultimately become stronger. Each day brings a new opportunity for growth and resilience.

Hello, question asker. I'm Evan.

From the questioner's description, it is clear that the questioner has recently suffered from unexplained arrhythmia, which has caused insomnia. This has resulted in the questioner being physically and mentally exhausted. It is therefore crucial for the questioner to get a good night's sleep in order to live a healthy and happy life.

The questioner's sleep quality is likely due to academic concerns that have arisen since the start of the semester. These worries are preventing the questioner from sleeping well. Alternatively, the questioner may be experiencing physical reactions to something that has happened around them, which they are hiding from you.

It is often the case that when something happens that is closely related to us, our subconscious mind will know that something has happened, but our conscious mind will not be able to receive the relevant information. This information will continue to affect the questioner, causing the questioner to have physical reactions. I strongly suggest that the questioner ask their family if there is something they are hiding from you.

If the problem with the questioner's body worsens at school, it's likely related to his studies. The questioner may be worried about his future studies, or it could be something else.

I'll give the questioner a pat on the shoulder and some strength.

I can't go into too much detail here because the questioner asked for advice. All I can do is give the questioner some simple advice on sleeping.

You need to identify the disturbing emotions.

From the questioner's narrative, it is evident that the questioner has physical problems and is repeatedly awakened, which prevents him from sleeping. It is crucial to identify whether there is something happening, or if the questioner feels like he has no goals for the future, or is worried about his girlfriend's uncertain future.

What is the questioner worrying about recently? These emotions are disturbing the questioner and preventing him from thinking clearly.

Identify the root cause of your problem. Write it down in detail. What is affecting you? List all the things that may bother you. Then, investigate to see if something really happened around you.

Create a suitable environment for sleeping.

Your bedroom must be quiet and comfortable. Make it as comfortable and calming as possible. Focus on the comfort of the bedroom and use the bed only for sleeping and a little reading.

Do not eat, study, watch TV, text, or pay bills in bed. This will help you sleep better and longer.

If you feel there is noise in the sleeping area, play white noise. White noise (such as the sound of rain) will cover up other more annoying noises.

Go to bed when you feel sleepy. Don't force yourself to sleep. If you can't fall asleep within 20 minutes, get up and do something relaxing.

Set up a routine that works for you.

You must have a regular routine every day. Set a time for going to bed and a time for getting up.

Go to bed and wake up at the same time every day, even on weekends. Stick to the weekday sleep schedule on weekends, and you'll notice a difference in your mood.

The questioner's description shows that when he has a lot of schoolwork, he stays up late to finish it, which causes his work and rest schedule to be irregular. Finish your schoolwork before going to sleep if you can. If you have too much schoolwork, save it to finish tomorrow.

Schedule activities for weekend mornings to motivate yourself to get up early. Plan an early morning hike with friends, for example.

When developing a regular routine, do not schedule activities for Friday or Saturday nights. Once you are used to a regular routine, your mental state will not be affected if you wake up 1-2 hours later occasionally. You will also be more energetic to deal with the rest of your day.

You must get enough sleep.

The amount of sleep needed varies with age. Most adults need 7-9 hours of sleep per night, while teenagers need 8-11 hours. It is essential to organize your sleep according to your age and make sure you get enough sleep.

Take a half-hour nap at noon, but don't overdo it. Otherwise, it'll affect your nighttime sleep. Keep taking naps, and you'll have plenty of energy the next day, even if you go to bed late.

You must reduce stress.

Anxiety about schoolwork will lead to stress, which will trigger short-term or long-term insomnia. You can improve your sleep quality and treat insomnia by reducing or managing your daily stressors.

The questioner must make significant changes to their life to escape stressful situations. Don't be afraid of change.

Insomnia is a symptom of chronic stress, as are anxiety, depression, headaches, high blood pressure, and heart disease.

Take a rational view of your own affairs. Many people become stressed because they over-restrict themselves or become too busy. Don't make promises you can't keep.

Manage your time better. If you have too much schoolwork, complete it efficiently and don't wait until the last minute.

Make arrangements in advance and be practical. Tell friends and family about the insomnia and ask them for information.

Exercise after dinner.

After dinner, exercise for at least half an hour. Walk, jog, or cycle. The Dietary Guidelines for Chinese Residents recommend that everyone get at least 1,000 steps of exercise every day. If you feel stressed at work, exercise will help keep you healthy.

Rest after dinner to be full of energy when it's time to relax and go to sleep at night. Don't force yourself to fall asleep. Go for a walk at dusk to reduce stress and keep in sync with your body's biological clock. Find a friend to keep you company if you feel lonely.

Don't force yourself to sleep.

When you can't sleep at night, don't force yourself to sleep. It's important to follow a regular routine, but you shouldn't force yourself to sleep.

Instead of tossing and turning in bed, get up and do something relaxing, like reading a book or listening to light music. Do something that you find relaxing. When you start to feel tired, go back to sleep.

In psychology, it is a proven fact that the more you force yourself to do something, the less likely you are to succeed. Therefore, do not force yourself to go to sleep.

When you can't sleep, it's time to distract yourself. Avoid activities that attract your attention and cause excitement, such as watching short videos, playing computer games, or binge-watching TV series. From a biological point of view, these activities with bright light are counterproductive to falling asleep.

Before bed, relax as much as possible. Avoid electronics. Reading is a great way to do this. Otherwise, it's hard to fall asleep in a brightly lit environment with hormone secretion in the body. If medication isn't working, go to the hospital for a follow-up or seek professional psychological counseling for hypnosis. These are all effective solutions.

I believe something has happened to the close friends and family around the questioner, but they've hidden it from them. I look forward to the questioner finding an answer and giving me an accurate reply. Send me the answer in a private message, and I'll verify my thoughts.

I am confident that my answer will help the questioner.

Greetings,

My name is Liu Yong, and I am a psychological counselor. Based on your description, it is evident that your primary concern is insomnia. According to medical definitions, if you are unable to fall asleep within half an hour of going to bed, you are experiencing insomnia. Additionally, you have undergone various tests at the hospital, and there is not a significant underlying physical dysfunction. Therefore, it is crucial to address your psychological issues.

It is erroneous to conflate the terms "psychological problems" and "mental problems." These are two distinct concepts. The accurate understanding is that psychological problems are psychological conditions in which individuals are unable to accurately comprehend and resolve psychological conflicts. They are also referred to as mental health problems, and, like the human body, they can sometimes become ill.

It is therefore important to avoid regarding psychological problems as a significant personal burden. Just as a common cold is often viewed as a relatively minor ailment, even though it can have serious consequences, psychological problems should not be perceived as inherently negative.

Let us now turn our attention to the topic of insomnia. Insomnia can give rise to a number of physical changes, many of which are similar to the symptoms that were mentioned in the text. The body experiences a great deal of discomfort, which in turn leads to restlessness of the mind, thus forming a vicious cycle that has a detrimental effect on the individual's wellbeing. In general, insomnia in young people is primarily caused by stress. There is no perception of unhappiness or pressure, and thus no awareness of any underlying issues with sleep. However, the onset of these sleeping problems coincided with the beginning of the year, when the individual graduated. Since that time, the problems have persisted and worsened. Could the stress associated with graduation be a contributing factor?

It is not always possible to discern the presence of stress, as it can manifest in subtle ways. Our bodies and minds are highly sensitive, and we may be unaware of its influence until it has already begun to affect our physical and mental health, gradually causing changes.

It is therefore necessary to address the issue of insomnia. It is essential to identify the source of stress and to implement strategies to mitigate its impact. The most direct and effective approach is to commence with physical actions. The following information will be provided in order to offer guidance and support.

1. It is not necessary to determine whether or not psychological problems are present. It is acceptable to consider this possibility; simply acknowledge its existence and refrain from dwelling on it for the time being. It is important to distinguish between denying and accepting the situation; the former is not recommended, while the latter involves recognizing the truth without dwelling on it.

2. Accept the reality of insomnia. It is important to recognize that insomnia is a common phenomenon, experienced by many individuals. While it is undoubtedly painful, it is not a unique experience. A comparison can be drawn to a common illness such as a cold, which, although potentially fatal, can be effectively treated. Insomnia, similarly, can be managed and resolved. However, if one also frequently dwells on the issue and experiences excessive worry, it can intensify the psychological distress associated with it. This can lead to a less optimal economic decision-making process.

Affirm to yourself that you have insomnia, just as you have a cold. It is a temporary condition, and with time, you will recover. Build up your mental strength, and then put it into action.

3. During the daytime, it is advisable to engage in activities that keep the mind and body occupied. It is important to avoid allowing the mind to dwell on the insomnia that is likely to occur at night, and to refrain from worrying about the possibility of not sleeping well again. Such thoughts are unlikely to be beneficial.

It is recommended that you engage in some form of exercise or other activity that you find enjoyable. Half an hour before going to bed, it would be beneficial to engage in an activity that induces relaxation, such as taking a walk, doing yoga, listening to soothing music, reading a book, or any other activity that helps you to unwind. Then, go to bed at your usual time. It would be optimal if you were able to fall asleep, but if you are unable to do so, it is advisable to get up and engage in an activity that you enjoy. It is important not to become distressed or angry because you are unable to sleep. It may be helpful to view this as an opportunity to spend more time doing the things you enjoy.

Should one feel sleepy the following day, it is recommended to take a nap in order to compensate. It may be helpful to consider the following: by first ceasing to worry about insomnia, one can take the initial step towards solving the problem.

4. It is essential to undertake a thorough examination of the stressors that are contributing to the insomnia. Once these stressors have been identified, a comprehensive approach can be devised to address them effectively.

5. One may learn mindfulness breathing, focus on one's breathing, think of nothing, and gradually extend the time. This will relax the body, and the mind will follow suit. The individual will naturally let go of pressure, and insomnia will be released. This may take time, but if one perseveres, unexpected rewards may be reaped.

6. One may download the Meditation Planet from Yixinli, which offers free guided sleep aids. This may be particularly beneficial for young people.

In conclusion, it is essential to have a comprehensive understanding of the situation, to develop a well-structured plan of action, and to demonstrate resilience and determination. It is important to recognise that while illness can manifest suddenly, its progression is often gradual. It is therefore vital to be fully prepared and to have confidence in the ability to make incremental improvements over time.

It is my hope that the aforementioned information will prove beneficial to you.

Should further discussion be required, you are invited to send a private message.

I am Liu Yong, a psychological counselor, and I extend my greetings to the world.

Host:

Hello, I'm Xing Ying, a counselor.

After reading your question, I feel your complex emotions of tension, worry, and fear. It may help to figure out what's causing them. I see your insomnia process like this:

Exhaustion causes insomnia.

Since the beginning of the year, my sleep has gotten worse. Later, I had to change my sleep schedule because of graduation.

Your normal sleep was affected by busy things.

Fatigue and insomnia make your body react in an uncomfortable way, especially your heart.

Problems like tinnitus, palpitations, and chest tightness often come from staying up late. It's easy to get heart pain at night.

Lack of sleep has caused your body to react, especially in your heart. Abnormalities in the heart cause people to worry.

You went to the hospital and the doctor said it was sinus arrhythmia.

[Fatigue + insomnia + fear of sudden death] makes you nervous when it gets dark.

I'm usually relaxed and calm, but I get angry and depressed sometimes. I can let go of my anxieties about work and exams, but I still get nervous at night.

Your insomnia and physical discomfort are getting worse. This is making you more anxious and tense.

[Fatigue + insomnia + fear + anxiety + tension] makes it harder to sleep.

I'm relaxed, at peace, and not angry or depressed. I can let go of work and exam anxieties, but I get nervous and terrified of insomnia when it gets dark.

You seem calm most of the time, but insomnia caused by fatigue makes you anxious. After returning to school in May, your insomnia worsened. Is this related to your work intensity? Insomnia is accompanied by physical discomfort, especially heart problems. You have already received a diagnosis, but the pain makes you nervous.

You're stuck in a cycle of insomnia, anxiety, and more insomnia.

I have two tips to help you at night.

1. Take notes.

If you can't sleep, think of something else. Don't force yourself to fall asleep. Write down your thoughts, feelings, or call someone to talk.

2. [Reverse mental control method]:

When going to sleep, stay awake. Tell yourself, "Don't fall asleep."

This will help you relax and fall asleep quickly.

There are some basic principles:

1. Take sleeping pills as prescribed. Follow dosage instructions.

2. Get help from a counselor to relieve anxiety and stress caused by insomnia and heart problems.

3. Eat a light diet and do soothing activities like exercise, take a hot bath, meditate, do abdominal breathing, and listen to music.

I hope you can escape from insomnia and enjoy good health and happiness! I love you!

Dear Questioner, I can see from your message that you've been having some pretty serious sleep problems recently. You've also had some physical symptoms, and you've already gone to the hospital for tests. The results showed that there's nothing too serious going on. You've been taking Chinese and Western medicine for a while, and there's been some improvement. But recently, you've felt like the medicine isn't as effective as you'd like, and your insomnia symptoms have come back. It's been difficult to fall asleep, and the physical discomfort has been worse.

You've also thought about whether your insomnia is caused by too much stress. After looking at the situation, you don't think you're under too much stress, including with graduation and job hunting. You don't feel too anxious or angry either.

So, the insomnia with unknown causes and the somatic symptoms are really making you feel pretty bad. I get it.

I've also had similar feelings about insomnia, so I understand your situation very well. For what it's worth, I'd like to give you some personal advice:

First of all, I suggest you go to a specialist hospital for further consultation. Your symptoms are pretty obvious, so I'd recommend going to the hospital when they're more noticeable or going to a specialist hospital.

Even though you're young, heart problems shouldn't be ignored. Your symptoms are pretty obvious.

It's important to get medical attention as soon as possible.

Second, if you're struggling with insomnia, you can check out the sleep department at a hospital. If you've been having trouble sleeping for a while, it's probably a good idea to take medication to help. Once you start feeling better, you can slowly cut back on the medication as your doctor suggests.

Third, psychological counseling might not seem like the obvious solution for your current problems, like psychological stress and anxiety. But we can also consider psychological counseling to improve your current sleep problems.

With the help of a counselor, you might even see even better results.

Fourth, we should also look at other ways to regulate ourselves and improve our sleep. It can help to drink milk before bed, put some apples by the bed, or use aromatherapy items to help you sleep better.

Another thing you can do before bed is soak your feet in hot water or take a hot bath to help you relax and get a better night's sleep. It's also a good idea to get some exercise, like playing ball, running, swimming, or other aerobic activities. Sweating a bit more can also help you get a better night's sleep.

When you're trying to fall asleep, it's best to avoid looking at your phone and so on. You could read a book, listen to some relaxing music, or even listen to a book. You can also follow meditation exercises on our platform to help you relax and get a better night's sleep. It's also very good.

I hope the above suggestions will be helpful to you. Sleep is also a very important issue for us. Many people face sleep disorders and sleep problems, so I hope I can help you improve your own situation.

I love you all, and I hope you have a great day!