What should I do if I have trouble falling asleep, have death anxiety, and am caught in a vicious cycle?

Hello, I want to offer you a 360-degree hug.

From your description, it seems you may be experiencing a range of anxieties, including those related to death, insomnia, and even the anxiety itself. It's understandable that these concerns can make it challenging to fall asleep. It's also notable that you've consulted with a psychiatrist and are taking two medications, Mirtazapine and Alprazolam.

It is possible that the side effects of the drugs themselves could cause insomnia, which might make your insomnia worse.

I'm not sure if you're seeing a psychiatrist or a psychotherapist or counselor. In my experience, the treatment of depression and anxiety often requires a combination of medication and counseling. Medication can help to control symptoms, while counseling can improve symptoms. So, if you haven't seen a counselor, I would suggest you consider doing so.

If you are seeing a counselor, you might consider discussing your anxiety with them.

Ultimately, the question becomes how to overcome anxiety, which may be a more significant challenge than simply falling asleep. It's important to remember that everyone has the capacity to fall asleep. After all, when we were young children, we all slept very well, which demonstrates our inherent ability to do so. However, external factors can often interfere, leading to difficulties in falling asleep. This is often due to psychological influences.

From a psychoanalytic perspective, insomnia itself is related to death anxiety. It could be said that everyone has the subject of the instinct of life and the instinct of death. In a sense, sleeping is similar to death, both involve losing contact with the outside world.

It could be said that insomnia is a form of defense against the anxiety of death. It's as if we are saying, "I won't sleep, and death won't come."

It is important to remember that sleep is necessary for our well-being. Not getting enough sleep can have negative consequences. This cycle can be influenced by our fear of death, which can lead to anxiety and a fear of death itself.

Anxiety then becomes a prominent feature of one's life.

Given the limited information you have provided, it is challenging to ascertain the root of your apprehension towards death. It is a universal reality that we will all eventually face death, yet our attitudes towards it can vary considerably.

I believe it would be beneficial for you to speak with a counselor.

In addition, I would like to offer some of my own views on the matter.

It might be helpful to discuss death. If you avoid discussing death, it may affect you more than you realize. When we say "death," we're talking about more than just the medical definition. In a broader sense, death is about loss—losing important people and things in life. Death is the ultimate loss.

It seems that you are experiencing some anxiety about death, which is understandable. While it's natural to feel this way, it's also important to acknowledge that death is a reality we all face. Rather than trying to avoid it, it might be helpful to accept its presence and focus on living in the moment. This can help us to feel more at ease and to make the most of each day.

However, it seems that simply acknowledging the existence of death anxiety may not be sufficient in your case. It might be helpful to speak with a counselor.

Secondly, it is advisable to avoid attempting to solve the insomnia problem directly. If you find it difficult to fall asleep, it is possible that your mind is preoccupied with thoughts about how to fall asleep, which could make it even more challenging to sleep. One approach that might be helpful is to get out of bed and leave the bedroom when you are unable to sleep. This could give your mind a break from focusing on sleep and allow you to engage in other activities. Some examples of these activities could include cleaning, tidying the wardrobe, organizing the bookshelves, exercising, reading a book, and so on.

If I might make one more suggestion, it would be to try not to go to bed until you feel sleepy.

It's perfectly fine to stay up all night. Just remember that the bedroom is for sleeping only. It's probably best to avoid reading in bed or checking your phone, etc. Try to go to bed only when you're tired.

Thirdly, it may be helpful to try to get up at the same time every day, regardless of how long you slept. Establishing a regular sleep-wake rhythm can be beneficial for your health.

If I may make a suggestion, I believe that getting sufficient sleep could help to reduce daytime sleepiness.

I believe it might be helpful for you to speak with a counselor. I am a counselor who has experienced periods of depression and moments of motivation, and I have a deep love for the world and for you.

Dear questioner, It is my hope that my reply will prove helpful and supportive to you.

I empathize with your current situation. It is likely that you have attempted numerous techniques to manage your inability to sleep, such as mindfulness and bodily awareness, yet these approaches have not yielded the desired outcome. I previously experienced a panic attack and was concerned that I might not wake up.

Such an experience is undoubtedly distressing.

If one falls asleep, it may be indicative of an underlying fear of death. It is therefore important to ascertain whether this belief has been implanted in one's heart. Such a fear can be a significant source of distress. Over the past year or so, it may be beneficial to reflect on how one has managed to cope with persistent insomnia. The formation of a habit as a result of this insomnia may be a challenging process.

Adequate sleep is beneficial for one's health. It alleviates the fatigue associated with daily activities, reduces stress, and facilitates recovery. Prior to bedtime, it is advisable to release one's concerns, engage in appropriate exercise, and engage in meditation.

It is important to note that adjustments to one's bodily condition should be made gradually.

Many individuals experience difficulties with sleep due to concerns and unresolved issues. To address this, it is essential to engage in activities that engage the mind and distract from these concerns. This may include spending time with friends, engaging in relaxation techniques, and discussing any confusion or worries.

It is important to maintain a calm state of mind and to calm one's emotions. It is also beneficial to empty one's mind of distracting thoughts. When faced with a challenging situation, it is crucial to avoid speculation and assumptions. It is important to recognize that the past and the future are beyond one's control. Therefore, it is essential to focus on the present moment.

It is important to recognize that occasional difficulties in sleeping are normal and acceptable. Rather than forcing oneself to sleep, it is more beneficial to accept the situation and allow oneself to be in a state of no-self.

The processes of birth, aging, illness, and death are intrinsic to the natural order, and each individual is predestined to experience these phases of life. It is challenging to alter the course of these events. What are your thoughts on maintaining a consistent routine, nourishing one's body with appropriate nutrition, maintaining emotional stability, and maintaining an open mind, while allowing for the natural progression of problems when they arise?

Providing assistance to others and contributing to the greater good can lead to feelings of accomplishment and an enhanced sense of self-worth. Individuals may gain a deeper understanding of themselves and their relationships, fostering a greater appreciation for their own worth. It is also noteworthy that insomnia is a prevalent social phenomenon. In the event that an individual is dealing with a heart condition, how will they navigate this challenge? It is important to consider that those around us may also experience physical ailments. How will they cope with these difficulties?

The issue at hand is one of either worrying or facing the situation.

It would be beneficial to inquire as to whether, during one's childhood, one's parents instilled feelings of anxiety or even fear when one encountered difficulties. This is also something that should be explored. A lack of a sense of security from one's parents can also affect one's children. Accepting the current situation of not being able to sleep will protect one. What will happen to such a person?

Those who are adept at self-care possess a certain vitality, inner tranquility, self-love, self-acceptance, and an ability to navigate the transience of life. They are able to adapt to the ever-changing circumstances of the world and embrace the uncertainty that comes with it. They confront their fears and interact harmoniously with others, gradually resolving their issues.

I wish you the best of luck!

Hello, question asker.

From what you've shared, I can see that you're going through a tough time. Not being able to sleep at night, sometimes until 3 or 4 in the morning, is really not ideal. It's understandable that you're feeling anxious and have concerns about your heart. I can see that you're taking medication to cope with this, but you're also afraid of becoming dependent on it. You've stopped taking it, but the symptoms haven't eased, and sometimes they've even worsened. It can feel like an eternity when things are like this, and it's so hard to get through. I'm here for you.

You mentioned that two weeks ago, you had a panic attack and thought you were having a cardiac arrest. When anxiety attacks occur, the limbs may tremble. If you have been practicing mindfulness and body scanning on your own, these past two weeks may have been more challenging for you. Would you like me to hug you again?

If we consider that it is the holiday season and the Spring Festival is fast approaching, perhaps we can say that there is less pressure. I think we can start with this. In terms of sleeping, there is no work pressure anyway, so if you are unable to sleep at night, it might be helpful to let it be. If you are unable to sleep for one night, it might be helpful to let it be for one night. You could try going to sleep when you feel sleepy during the day. Would you be willing to try this?

It might also be helpful to exercise as much as possible during the day, sweat a lot, and fully immerse yourself in various sports. For example, you could go for a walk in the park, play a game of ball, or do a variety of sports you like. It's important to let yourself get so tired that you collapse, as this can help to use physical tiredness to force your brain to rest and not think.

You might also find it helpful to learn more about sudden death. In my opinion, the fact that you stay up late at night worrying that you might die suddenly is a factor that may have a significant impact on you. So what's next? You might as well learn more about this. You could search online or ask a professional doctor. Did I not mention that already?

Heart disease requires heart medicine. Since you are concerned about this situation, you might benefit from learning more about heart disease. I have also seen that you said that after a professional examination, there is no problem with your heart. Then you might find it helpful to relax a little and try to understand more about heart disease. Could this help to ease the situation a little?

If I might make one more suggestion, it would be to continue taking your medication. I believe that the medication you are taking was prescribed by a professional doctor, so it is important to follow the doctor's instructions and finish taking the medication on time and in the correct dosage. I think a professional doctor will control the dosage and only continue it if it is necessary. Even if it becomes addictive, it is worth it compared to the discomfort of the body. So, I think that for the question of whether or not you will become dependent in the future, it might be best to wait and see.

It might be helpful to allow yourself to stay in this situation for a while. You might also find it beneficial to take medication. If it is possible for you to think like this in your heart, shaking your shoulders, shaking your hands, taking big strides forward, I think it will also help to ease your emotions. From now on, you might like to try shaking your shoulders more, shaking your hands more, taking big strides forward, and going as far as you can.

I believe that if you make a few changes and take the initiative to improve your situation, you will notice positive results over time.

I must say, time and I have a rather affectionate relationship.

Hello, question asker. It's like meeting someone in person when you read their words.

From your description, I can see you're aware of your physical and mental state. You know you've been staying up late for a long time but can't control it. You're anxious about your heart health. You've also had a long period of emotional struggle. In the past year, you've had trouble falling asleep and wake up just before falling asleep.

I want to give you a big thumbs up for your awareness. You really know how to take care of yourself!

Let's talk about your state.

You said you stay up late too long. You can't go to bed early. You worry about sudden death. You feel your heart is unhealthy. Tests show no heart problems. What do you want to know?

1. How long have you been staying up late?

2. How is staying up late affecting your heart?

3. "Trouble falling asleep, waking up just before falling asleep." This has been going on for over a year. How have you handled it?

The above three points are meant to tell you that you know how long you stay up late, so you've adjusted to this state, but it hasn't met your expectations. So I feel more in this state is that you pay attention to your physical condition?

Let's keep going.

You said you had a panic attack two weeks ago and thought it was a heart attack. Since then, you've had trouble sleeping. The more you can't sleep, the more anxious and scared you become. The more scared you become, the more you can't sleep. You often can't fall asleep until 3 or 4 in the morning. From what you wrote, I see a few things you did really well:

1. You were brave to face a panic attack in your sleep.

2. "I can't sleep until 3 or 4 in the morning." This means you have a "sleeping time slot." Notice what you're doing right to make yourself fall asleep at 3 or 4 in the morning.

3. You noticed shaking and described how you cope.

I mention these three points to show you two people: your inner parents. Everything you have felt is from them.

If I'm right, thank you for taking care of yourself. Don't overdo it, though.

Let panic and anxiety visit you. They're asking you to let them coexist with you. So let them sit next to you and see what else they have to tell you.

When I'm anxious or scared, I say: Thanks for being here, but I don't need you now. If you want to stay, find a seat and I'll get on with things.

Time's up. I hope this helps you get out of your anxiety.

Take care of yourself.

Hello, I am a heart exploration coach, and I would be honored to offer you some advice.

From your description, it seems that you may be caught in a cycle. It's possible that the longer you stay up, the less you want to stay up, but the more you can't sleep. It's also possible that the more you can't sleep, the more you worry that you'll die suddenly. And it's also possible that the more you worry that you'll die suddenly, the more you can't sleep.

This cycle has unfortunately led to some difficulties in your ability to fall asleep, with you often finding yourself awake until 3 or 4 in the morning.

If I may enquire, have you had a similar situation to this one two weeks ago?

It might be helpful to remember that every situation does not arise overnight, and that it can all be traced back. It's possible that your panic attack this time does not rule out your own concerns about your health and anxiety.

This anxiety can make you feel afraid that this is how you will leave the world.

It is also worth noting that death is something we cannot know for certain. Our lives are finite, and while we cannot speculate about what comes after, we can be sure that this life is lived only once.

Given the multitude of possibilities that the unknown presents, it is challenging to make a definitive decision about the outcome. This could be a contributing factor to your anxiety.

Another potential reason could be that you have a habit of staying up late. It's possible that staying up late is a result of being very busy during the day and having limited time for yourself. When you finally get home at night, you might feel inclined to use this time to do your own things.

You may feel that time is particularly limited, and that the more you try to relax, the more you perceive time to be running out.

It would be very helpful to know how we can relieve this anxiety in our hearts.

Perhaps it would be helpful to consider whether you have a lot of interpersonal relationships and pressure in terms of social interactions or work ability during the day at work.

When you encounter a lot of pressure at work that you can't solve, you may find yourself using your time at night to immerse yourself in it to heal the pain of the day. However, it's possible that you're not aware that the more we try to hide it, the more we can't solve the problem fundamentally.

It is possible that your heart discomfort is also related to psychological stress. The fact that there was nothing unusual during this heart health checkup may indicate that it is your emotional problems that have led to somatic symptoms. It may therefore be helpful to consider ways of relieving your emotions.

As I mentioned previously, could you please tell me a bit more about your work situation during the day? Are there any challenges you're facing that you're finding difficult to overcome? Do you feel like you need to relieve your emotions during this period at night? However, it seems like the more you relieve yourself, the more you're blaming yourself. If you're feeling pressured in terms of your personal strength, it's understandable that you'd want to make an effort after work to help improve your personal strength.

When you get home, you're tired, so you might start scrolling on your phone, watching videos, or playing some other games. You might feel guilty about this, and this could add to the stress you feel during the day, as well as make you feel like you're not doing your best, which could increase your feelings of guilt.

It might be helpful to consider whether this could be a potential trigger for your anxiety and staying up late. It could be beneficial to take a closer look at your personal situation to identify what might be contributing to this state of anxiety.

Naturally, the analysis I have provided is just my personal opinion. Given the limited information you have provided, coupled with my own experience, I hope to be able to offer you more and better help.

I also hope that this state of anxiety will ease, and that your sleep will gradually return to normal.

I will then await your reply and wish you all the best.

Good day, I hope this message finds you well. I am writing in response to your recent query. Kind regards, [Name]

The challenge of falling asleep and the anxiety associated with death are causing you significant distress. It is understandable that you are unsure of how to address these issues.

A careful reading of your post reveals that your anxiety often stems from internal conflicts.

On the one hand, you are attempting to go to bed at an earlier hour, but on the other hand, you are concerned about the possibility of sudden death.

On the one hand, you are interested in taking medication to control your anxiety; on the other hand, you are concerned about potential side effects.

It is not uncommon for the reason behind sleep difficulties to extend beyond the immediate illness. In many cases, there are additional contributing factors.

It is also important to note that anxiety about being unable to sleep can lead to a further increase in anxiety, which in turn can lead to anxiety about the anxiety itself.

This vicious cycle can result in insomnia or even sleep disorders.

From your description, it appears that your primary concern is death anxiety, which is a significant factor contributing to your difficulty falling asleep.

From a dynamic perspective, an individual who is fearful of falling asleep is concerned about the progression of life.

As you mentioned in your post, hypochondriasis is also related to death anxiety.

In general, the following factors are associated with death anxiety:

Firstly, the upbringing environment within the original family unit has an impact.

During the symbiotic stage of mother-child bonding, if the infant is persistently disregarded by the mother, or even abandoned, placed in foster care, or subjected to repeated changes in childcare arrangements,

The infant experiences a near-death ordeal, which can result in the development of a trauma of separation anxiety. The subconscious mind then develops an overprotective mechanism.

The individual in question will always fear that they will die from abandonment.

The trauma of separation anxiety is suppressed in the subconscious, and once an individual grows up, they are easily activated upon encountering separation or stimuli related to death.

The re-experiencing of painful experiences from early childhood.

Secondly, individuals who have experienced physical illness or traumatic events in infancy may develop an oversensitive system.

In the event that an individual has experienced a near-death situation in early childhood due to illness or a significant traumatic event,

To illustrate, if a child is diagnosed with a serious illness at an early age and survives, the body will retain a memory of the anxiety associated with death.

As they mature, they are susceptible to hypochondriasis and are readily triggered by early experiences of death.

Thirdly, the impact of family members or the wider family on an individual's personal development.

If an individual's family members or significant relatives

It is not uncommon for individuals to be affected by the occurrence of major illnesses or deaths from cancer in their family. This can result in the development of a fear of death.

The prolonged and unresolved fear can result in a state of heightened anxiety about death.

Furthermore, if an individual's family members or elders have had traumatic experiences related to death,

This phenomenon may affect the visitor through intergenerational transmission as a result of such experiences.

Such experiences may result in hypochondria or even excessive anxiety about death.

What is the best way to resolve this issue?

If circumstances permit, you may wish to consider professional counseling as a preliminary measure, as the underlying issue is one of repression.

This is a challenging objective to achieve through personal effort alone, just as a surgeon cannot.

It is comparable to performing surgery on oneself.

If you are currently experiencing financial constraints, you may wish to consider mindfulness as a way of coping with this. It should be noted that this requires long-term practice.

The key to mindfulness is to refrain from judging the mind and instead focus on breathing, body sensations, and feelings.

Do not force thoughts to cease, but rather allow them to occur naturally.

I am counselor Yao, and I will continue to support and care for you.

Hello! I'm ZQ, a heart exploration coach from the Yixinli platform. I'm excited to help you with your question about going to sleep. I can see that you're having trouble sleeping and are worried about the risk of sudden death from staying up late. I also understand that you have been staying up late for too long and it may be difficult to change your habit.

Perhaps this is just the way humans are! You can't go to bed early, and you worry that sleeping late is risky. But here's the good news: we've found from many scientific studies that staying up late at night can have a lot of effects on the body, which will affect your quality of life, your health, and your lifespan. So, you can make a choice to improve your life!

It's great that you have these concerns! It shows you care about your own life and health. And if you care about your own life and health, you'll probably care about the lives and health of other people too!

This is a great sign! It shows you're starting to recognize when you need to make a change. Even if you can't adjust your habit of staying up late right now, this action will eventually become a habit, just like many of our healthy habits.

It all starts with a small seed of awareness. It doesn't happen overnight, but it's worth it! The process may be complicated and repetitive, but you can do it! You might even go back to your old ways sometimes, but that's okay. This is something we can all expect, and we can do it!

If you realize that you can't control yourself and go to bed early every day, there's no problem! We can simply adjust the time a little bit. For example, every day you can go to bed a little earlier than yesterday. Let's say I went to bed at 3:00 a.m. yesterday. Today I'll try to go to bed at 2:30 a.m., and then push it back a day. That means I'll go to bed at around 2:00 a.m.!

If you keep pushing the time forward and cutting back on your phone time, you'll be amazed at how quickly you can get to bed before 11 pm! It's the perfect time for a great night's sleep. You'll feel refreshed and ready to take on the day.

Absolutely! You can absolutely strike a good balance between work and rest. And you can also think carefully about why you can't go to bed early.

Is it because the phone is so much fun? Is it because you have a lot of work that you're excited to get done?

Or is it because you have so many exciting social media updates to catch up on, and you need to stay up late to do it?

If you're having trouble falling asleep, experiencing panic attacks, or feeling shaky, it's a great idea to visit the hospital's psychiatric department. Your doctor is the best person to help you figure out what's going on and recommend the right medication. It's important to follow your doctor's advice and take your medication as prescribed. Don't self-medicate or stop taking your medication without talking to your doctor first.

I also recommend that you don't put too much pressure on yourself. It's not that you have to fall asleep, but you can still get so much done! Just close your eyes and rest, listen to some soothing music, and get into the habit of exercising a little more. About three times a week is enough, 30 minutes each time. You can also develop the habit of reading in your spare time to slow down the pace of time. Good luck!

ZQ?

Hello, question asker. Good to see you.

It sounds like you're facing some challenges related to anxiety/what-should-i-do-if-i-have-trouble-falling-asleep-have-death-anxiety-and-am-caught-in-a-vicious-cycle-1768.html" target="_blank">sleep and anxiety. You can't control yourself from going to bed early every day, and you're very worried about sudden death. It's a frustrating cycle: you know you can't do it but you do it anyway, you long for change but feel powerless. It's a tough spot to be in.

Sending you lots of hugs! I hope some of my suggestions help.

1. You might want to try going for a workout in the evening to relax your body, which should also help you sleep better at night. And try to go to bed and get up at around the same time every day to help your body clock adjust and promote good sleep habits.

2. Try some relaxation techniques like deep breathing, progressive muscle relaxation, meditation, or yoga. These can help reduce physical tension and anxiety.

3. Learn some new ways to cope with anxiety, like cognitive behavioral therapy (CBT). This can help you change negative thinking patterns and coping strategies.

4. If your anxiety and sleep problems are really affecting your quality of life, it might be worth speaking to a professional psychologist or sleep specialist. They can assess your situation and give you more specific treatment recommendations, including medication and psychotherapy.

5. When it comes to medication, always use it under the guidance of a doctor. They can assess whether it's necessary and safe for you based on your situation and recommend the right medication.

It's also important to maintain a healthy lifestyle, including a balanced diet, moderate exercise, and stress reduction. These are good for your overall physical and mental health. If you're worried or uncomfortable about your condition, it's a good idea to consult a professional doctor in a timely manner. They can provide a more accurate diagnosis and treatment recommendations based on your specific situation.

It's also worth noting that anxiety about death is something almost everyone experiences at some point in their lives. It's important to accept this emotion rather than trying to suppress or avoid it.

We can think about what's important to us in life. Focusing on the present, enjoying the good times and building strong relationships can help to reduce the fear of death.

We can also try to think positively and focus on the good things and achievements in our lives. Being grateful and optimistic can really change the way we see things.

It's important to recognize that there's a lot of uncertainty in life and that you can't control everything. Instead, focus on the things you can control and let go of the things you can't change.

Some people find inner peace and understanding of death through religion, philosophy, or spiritual practice. So, you can devote yourself to work, volunteer activities, or hobbies that you love to make your life more fulfilling and meaningful.

I'd like to suggest a book for you to read: "Confronting Death: Conquering the Fear of Dying." It's by the well-known American psychologist Irwin Yalom, and it's based on his experience of many years of counseling. The book says that self-awareness is a great gift, but it also comes with the pain of death.

Our existence is always overshadowed by the fact that life will grow, mature, and eventually wither and die. Anxiety about death is something we all have to deal with, and learning how to do so is important.

This brings together knowledge and action, and I hope our lives will be full of happiness from now on.

I am grateful for your invitation. I am concerned about your well-being.

You describe a long-standing habit of staying up late, concerns about heart health, difficulty falling asleep, panic attacks, frequent anxiety states over the past year or so, and concerns about drug dependence. I can discern the anxiety and fear you are experiencing.

Your long-term habit of staying up late has led to concerns about your physical and heart health, which have been exacerbated by recent difficulties falling asleep and panic attacks. This long-term emotional struggle may have exacerbated your difficulty falling asleep, creating a vicious cycle.

Concurrently, the anxiety caused by the fear of becoming dependent on medication serves to exacerbate the problem. Prolonged periods of wakefulness have been demonstrated to have a detrimental impact on physical health, with frequent late nights linked to an increased risk of endocrine disorders and other illnesses.

A lack of satisfactory sleep over an extended period is likely to be associated with elevated levels of psychological distress and emotional anxiety.

During a panic attack, excessive fear can result in hyperventilation and excessive sweating. The current situation is indicative of a long-term state of anxiety, which is manifesting as somatic symptoms.

I do not personally experience any sleep difficulties, but I recently observed a discussion thread on social media regarding insomnia. Many individuals reported that rolling their eyes has remarkable effects.

Folk remedies are occasionally intriguing. As I do not experience sleep difficulties, I am unable to provide insight into the effectiveness of this approach for the individual who posed the question. However, this method is relatively inexpensive and poses minimal risk to the body. The individual in question may wish to experiment with this method to ascertain its impact. It is also essential to maintain a healthy lifestyle, consciously regulate work and rest, adjust sleeping patterns, go to bed and get up at the same time each day, and avoid staying up late for extended periods.

It is recommended that a bedtime relaxation routine be established, such as taking a hot bath or doing yoga. Additionally, relaxation exercises may be beneficial, and psychological counseling may be necessary to help understand anxiety symptoms. It is advised to avoid overreliance on medication.

I wish you the best of luck in overcoming your anxiety and reestablishing a healthy sleep routine. I wish you the utmost success!

Hello. I'm listening.

I am powerless after a long emotional struggle when I realize that I cannot change the facts.

Anxiety about death is the root of your anxiety.

1. Observe the experiences of those around you.

If someone close to you has experienced this, you're not alone. Connecting with others who have gone through similar situations can help you understand your own experiences in a new light and face your fears head-on.

2. From the Internet and the stories of people around you. When you watch a video about a young person who died because they didn't get enough rest and their heart stopped beating, you are forced to confront the reality of the situation. It makes you think about how you're sorry to your family, friends, and yourself.

3. Post-traumatic stress disorder.

People's post-traumatic stress disorder has a certain degree of functionality that protects us to a certain extent. However, excessive anxiety also hurts you.

You need to explore the reasons for your difficulty falling asleep.

1. You are trying to retain a sense of control.

I believe the world belongs to others during the day, and that nighttime should be controlled by oneself. I refuse to waste time doing what others want me to do. I want to keep my time to myself. Otherwise, I'll feel sorry for myself.

2. Tell me what you're thinking when you can't sleep. Do thoughts come to mind?

3. I need to know if you've been working a lot.

4. Tell me, have you been under any stress in the past year?

5. How old are you?

Here's the advice you need to hear:

1. When you can't sleep, mindfulness practice is impossible. You remain in a state of tension.

If you cannot control your inability to sleep, you cannot practice relaxation techniques. The solution is simple: stay awake and tense your muscles and breathe deeply to 100% and 200% capacity. See how long you can last.

Get help.

2. Get professional help at the hospital. You can also seek help from a psychologist or from relatives and friends.

3. Strengthen physical exercise. The sympathetic nerve is usually too active. Exhaust your energy and you will fall asleep faster at night.

4. Develop your own interests.

It is possible that difficulty falling asleep and waking up after falling asleep may be caused by anxiety about death.

Our subconscious mind is very loyal, but perhaps not as astute as we would like it to be. When it sees us asleep, it may perceive that there are no signs of life.

Or, they may be concerned that they will lose control of their lives when they fall asleep.

It is therefore understandable that our subconscious mind is in a state of high alertness, which may result in difficulty sleeping or sleeping very lightly, with people waking up at the slightest physical discomfort or the slightest noise around them.

In order to avoid the feeling of impending death after a panic attack, it may be helpful to try to get through the long night.

However, staying up all night can only be a temporary solution, which may unfortunately make the body worse and the spirit more and more fearful. Over time, this can lead to a vicious cycle.

A panic attack is a manifestation of panic disorder (also known as acute anxiety). When it occurs, it may feel like a heart attack, and may present with one or more of the following symptoms: palpitations, heart palpitations, chest tightness, dizziness, headache, sweating, numbness in the limbs, and shaking.

A heart-related examination may not reveal any organic lesions.

It is important to note, however, that the feeling of impending death and collapse after the attack can be extremely painful. After the attack, it may be challenging to engage in training or work, as the whole person's body and mind may feel out of control.

To address this issue, it would be helpful to gain a deeper understanding of the underlying causes of the panic disorder.

If I may suggest, perhaps the necessary work and training in that trigger would be beneficial.

Anxiety about death is just one potential cause or consequence of panic disorder.

It is often the case that anxiety is caused by excessive control.

So, you may be wondering how you can "fight" this anxiety.

If I might make a suggestion, it would be to avoid fighting it.

It is possible that the more you fight, the more anxious you may become.

It is important to remember that there are many things in this world that we cannot control.

For instance, we might consider the natural laws and human emotions associated with birth, aging, sickness, death, love, hatred, and relationships.

It might be helpful to consider that when we want to hold on to something more and fear losing it, we are actually fighting against it.

It is not possible to hold on to life or to people. The only way to break free from the stalemate between control and loss of control is to let go.

If you are concerned about the possibility of sudden death, it may be helpful to first acknowledge the transient nature of life.

If you can accept it, you may find it easier to relax.

Perhaps it would be helpful to give yourself some reassurance.

For instance, it might be helpful to remember that our lives are very resilient, our subconscious minds are overprotective, we are actually very safe, and our bodies are very healthy.

It's possible that when you practiced mindfulness before, you may not have started with complete acceptance of everything.

It might be helpful to consider that at the bottom of your thoughts, there may still be the idea of using mindfulness to chase away other thoughts.

It is therefore important to recognise that when we experience a panic attack, our ability to use mindfulness to overcome fear may be limited.

If I might make two suggestions, they would be:

1. Perhaps it would be helpful to consider letting go of control, accepting the things that are uncontrollable, and then practicing mindfulness.

2. It may be helpful to practice more often, especially before going to bed, and develop good habits to avoid staying up late.

I hope this answer is helpful to you.

I am Yan Guilai, a psychological counselor who is honored to accompany you on your journey of self-discovery and truth-seeking.

Greetings, esteemed colleague.

My name is Liu, and I am a listening therapist.

A regular biological rhythm can ensure physical and mental stability. In the context of increasing social pressure and the accelerated pace of modern life, it is evident that there is a dearth of time allotted to ourselves during the day, with the nocturnal period becoming increasingly scarce.

It is becoming increasingly evident that sleep is of significant value, and the effects of insomnia are becoming more pronounced. However, the exacerbation of insomnia-related anxiety can lead to a vicious cycle of poor sleep quality and further anxiety.

1. Insomnia can be both a cause and a consequence.

(1) Insomnia is a symptom that is triggered by a series of circumstances.

From your account, it appears that you have been experiencing insomnia, and resolving it has proven to be the most challenging aspect. However, in my opinion, the reason some individuals cannot sleep is that a multitude of internal and external factors persistently influence us, resulting in the manifestation of insomnia-related symptoms.

The patient has been under considerable stress in recent years. Might the fear of death be related to past experiences?

For example, psychological trauma may result from the death of a significant individual due to a serious illness or a life-or-death situation. Such circumstances may also occur in occupations such as healthcare, where professionals are frequently required to interact with a diverse range of patients.

(2) Prolonged exposure to nocturnal illumination will result in the establishment of a new circadian rhythm.

Some habits are formed naturally and are related to our biological makeup, while others are reflexive expressions that are later reinforced through repetition. Initially, we choose to stay up late at night, but later, we believe we should sleep but are unable to do so.

As a result, the time spent awake will increase, and sleep will be replaced by other activities. Consequently, when night falls, the body will be tired, but the brain will remain active.

Secondly, it appears that a sense of insecurity is present. When individuals are in a secure state, their level of alertness is significantly heightened. There seems to be an unconscious association between "sleep" and "safety."

In ancient times, it was challenging for people to achieve peaceful sleep. They had to secure a safe shelter and remain vigilant against attacks by wild animals. To sleep peacefully, individuals must perceive a lack of imminent danger. Sleep enables the transition into the subconscious realm. The brain may misinterpret a situation that resembles imminent crisis as a state of pseudo-death.

This will then precipitate a sudden awakening.

When the ability to sleep well becomes a source of pressure.

Subsequently, standards, disappointment, and self-scrutiny may develop.

The underlying issue is the compulsion to fall asleep. When sleep is disrupted, feelings of guilt emerge. This, in turn, makes it more challenging to fall asleep.

3. Based on the aforementioned circumstances, it is this author's intention to proffer the following suggestions, which are based on personal opinion and are offered as a reference point.

(1) It is recommended that a more comprehensive health assessment be conducted and that scientific intervention be provided in a timely manner.

It is recommended that patients visit the sleep and mood outpatient clinic at their local hospital. Some hospitals have departments that specialize in sleep problems, and patients are encouraged to visit a few hospitals to learn more about the resources available to them. It is understandable that patients have concerns about medication, but if the problem persists for a long time, it is important to seek medical intervention. It is essential that patients communicate with their attending physician and promptly report their feelings after taking the medication. At the same time, patients must follow the doctor's advice, carefully consider the dosage, and use the medication scientifically.

Based on the aforementioned evidence, it is reasonable to conclude that physical problems may be a contributing factor. However, it is imperative to address these concerns promptly and seek appropriate medical attention. It may be beneficial to undergo a comprehensive examination to assess various physiological parameters, including metabolic capacity, which could potentially influence sleep quality.

Furthermore, one can enhance their condition by regulating their physiological state.

(2) It is recommended that individuals take the initiative to create comfortable sleeping conditions for themselves.

Furthermore, the creation of this "condition" should commence during the daytime.

It will undoubtedly be challenging initially, as we must utilize novel routines to supplant established ones.

However, it is possible that with perseverance,

A regular rhythm of life will then be established.

It is advisable to avoid information overload, which can trigger anxiety.

The constant stimulation of "short, flat, and quick" information from a multitude of sources can lead to a state of information overload. This can manifest as increased impatience, anxiety, and hyperactivity in the brain. Therefore, it is advisable to reduce the intake of this type of information in the near future. This can be achieved by limiting the frequency of watching short videos and reading short news articles. Instead, it is recommended to set aside a specific time each day for reading physical books or engaging in quiet activities such as calligraphy.

2. It is recommended that individuals endeavor to create a comfortable sleeping environment and to practice self-care.

During the day, it is advisable to minimize the consumption of stimulant-containing beverages such as coffee. Additionally, it is beneficial to improve dietary habits, maintain regular mealtimes, and recognize the importance of the stomach as an integral "emotional" organ that can influence sleep patterns. Prior to bedtime, it is crucial for the body to undergo relaxation, a process that is particularly crucial during the winter months. Maintaining a warm and comfortable body temperature is of paramount importance. One may consider soaking the feet and applying heat to the neck and shoulders as a means of promoting relaxation before bedtime.

Additionally, olfactory and auditory stimuli can influence sleep patterns. The use of lavender aromatherapy and soft music have been demonstrated to have a beneficial effect on sleep.

Furthermore, the impact of visual stimulation must be considered. The lighting in the room should be warm, and the bed linen and covers should be as soft as possible, without bright colors.

The use of comfortable pajamas and a pillow that fits the individual well can have a significant impact on sleep quality.

3. Moderate and healthy exercise may prove beneficial.

Regular exercise has been shown to increase metabolism and promote blood circulation, which are essential for maintaining energy levels throughout the day. For those who have not exercised for an extended period, a simple walk can be an effective starting point. It is important to tailor one's exercise regimen to their individual needs and avoid overdoing it. Identifying an exercise method that aligns with one's preferences and abilities is crucial for long-term success.

(3) It is imperative not to neglect the psychological issues one may be experiencing and to seek psychological intervention when necessary.

As previously stated, unresolved psychological issues may persist, impeding feelings of security and instilling a fear of sleep.

Our internal defense mechanisms impede our ability to reconcile with ourselves, resulting in a significant internal burden that may be perceived as self-punishment due to our inability to allow ourselves to become unconscious. Psychotherapy may prove beneficial in such instances. When we are aware in a secure and supportive environment, we can discuss our feelings and, with the guidance of a counselor, reflect on our concerns and learn to regulate our emotional responses.

One might suggest that untangling the complexities of the heart and smoothing out its wrinkles could be beneficial.

It is possible that we may also be able to sleep peacefully.

This concludes my remarks.

I would like to express my sincerest gratitude to those who have taken the time to read this text.

Furthermore, I extend my best wishes to you.

I am a listening therapist at Yi Psychology.

Please do not hesitate to contact me should you have any questions or require any assistance.

Hello. I am Qu Huidong, a psychological counselor who can make images speak.

The questioner's anxiety level rose as a result of worrying about the consequences of staying up late, which led to panic attacks. Our brains have been trying to manipulate our bodies from choosing to stay up late to having trouble falling asleep. This is because knowledge and action have not been aligned.

The questioner may say, "The whole point of mindfulness practice is to calm my thoughts so that I can fall asleep quickly. How can it be inconsistent with my actions?"

The goal of practicing mindfulness is to improve our level of awareness. This is achieved by practicing different techniques such as body scanning, observing breathing, or other practices. The result is not necessarily feeling calm or relaxed. It is simply a by-product of the practice. I know that I especially hope that I can fall asleep quickly. I have stayed up late for a long time, so my body has adapted to that rhythm. I know that changes cannot be rushed. I know I am very annoyed when I can't sleep. I also know I am worried about becoming dependent on sleeping pills.

Anxiety and a sense of impending doom appear because we do not let awareness rest on "I know." Instead, we are carried away by what comes after "I know." For example, we hope to fall asleep quickly because staying up late is bad for the body. If something happens to our body, it may endanger our life. If we lose our life, we will have nothing! This snowballing mode of thinking amplifies the current situation of not being able to sleep. At this time, you who are practicing body scanning, gently pull the attention that has run away back to your body.

Mindfulness is not a painkiller or an anaesthetic. It is normal to feel less calm when you want to use it more. You must practise mindfulness when you are in a normal state, observe what you are aware of, and become familiar with your body in a state of awareness. This is the only way to accumulate the practice you need in an emergency.

Read my article, "When You Can't Sleep, Please Be Content," in my personal column. It introduces an easier daily practice method. It will help you improve your sleep and your attitude toward life.

Best wishes!

Hello! I really hope my answer can help you in some way.

From your description, it seems that difficulty falling asleep has led to anxiety, and anxiety has made it even more difficult to fall asleep. When an anxiety attack occurs, your limbs tremble and your mind is completely unable to control yourself by using mindfulness or body scanning to calm down. Is it because you are unable to calm down that you feel even more anxious? Therefore, we need to see the source of our anxiety. On the one hand, it is caused by poor sleep, and on the other hand, it is caused by anxiety about anxiety. Of course, there is also the anxiety about death that you mentioned.

I'd love to share some of my thoughts with you!

1. Find out what causes your poor sleep. Sleep itself is an instinct of human beings. Once you know what's causing your sleep issues, you can start to fix them! If the sympathetic nerve is over-excited, it is easy to remain in a state of tension and unable to relax and fall asleep when you need rest.

The great news is that if you maintain a rhythmic life, you'll naturally want to sleep when it's time. The even better news is that falling asleep is a very simple matter when the parasympathetic and sympathetic nerves are in a balanced state. However, if the sympathetic nerves are overexcited, it is difficult for us to relax, and we may even remain in a state of tension or even alertness before going to sleep. But don't worry! There are ways to relax and balance your nerves.

Guess what! If we can relax ourselves in some way before going to sleep and activate our parasympathetic nervous system, we can enter a state of sleep.

There are so many ways to relax! For example, you can go for a massage to relax your body. Or you can focus on your breathing and take slow, deep breaths for five minutes. You'll feel so relaxed! You can also try progressive muscle relaxation. There are lots of great ways to relax!

Absolutely! The mindfulness method you mentioned is also a great way to relax. The key is that we must do it correctly. For example, when we do body scanning, we do it to weaken the entanglement of the mind by directly perceiving the body. In other words, we need to directly feel our body, rather than get caught up in thinking about it. Because our body is in the present, when we become aware of our body, we return to the present, and we can escape the trap of thinking, and no longer live in the fear created by the mind.

Absolutely! When you bring your attention back to the present moment and focus on your body, you'll find that your inner being becomes increasingly peaceful, and you'll enter a state of deep relaxation. This is something you can't achieve overnight, but with consistent practice, you can make it a reality. I highly recommend the book "An Eight-Week Mindfulness Journey," which provides a comprehensive guide to mindfulness from theory to practice.

2. You can actually change your anxiety caused by anxiety by changing your mindset! Be aware of the thoughts that make you anxious, disagree with these thoughts, and see that you are the master of your thoughts. Then, replace these limiting thoughts with more reasonable ones!

Your anxiety isn't just about not being able to sleep. It's also about the anxiety you feel about the anxiety. You resist your anxiety, hoping you won't feel anxious about it. But you do feel anxious about it, which makes you feel even more entangled. But there's a way out! Instead of resisting your anxiety, accept it and allow yourself to feel it. Tell yourself it's normal to feel some anxiety because you can't sleep. You'll feel less anxious!

And here's another fascinating fact: some of our internal thoughts are actually the cause of our anxiety! These thoughts need to be seen by us, and only when we see them can we make cognitive adjustments. And only by adjusting our cognition, that is, changing our thoughts, will we present ourselves in a different emotional state. Let me give you an example. You have a very obvious thought: if you continue like this, you will easily die suddenly, and your heart will become unhealthy.

The good news is that there is currently no scientific research to suggest that staying up late will cause sudden death, unless we engage in strenuous physical activity. So we can adjust our thinking and tell ourselves, "Although I stayed up late, that's a fact I can't change. I believe the results of the hospital tests, I am healthy and safe."

"Even though I don't sleep well, I accept and understand myself, rather than being critical of myself."

3. About death anxiety:

It's time to explore the reasons for your anxiety about death! You might have had an early experience that made you feel close to death, or you might have experienced the death of a loved one or a major traumatic death event. Or perhaps you feel hopeless and helpless because you haven't lived your life to the fullest. Whatever the reason, you can take control and make targeted adjustments!

Once we find the cause, we can make targeted adjustments and really make a difference! Exploring early experiences is a great way to gain a deeper understanding and insight into yourself. This understanding and insight is a kind of healing. If you've experienced the death of a loved one or a major traumatic death, professional grief therapy and trauma treatment can be a huge help. If you're not living your life to the fullest, don't wait! Start now, turn anxiety into action, do the things you want to do, increase the value of your life, and realize the meaning of your life. You can also actively participate in death-related lectures and death education courses to know yourself and others, help yourself establish a correct understanding of death, and thereby alleviate death anxiety.

I'm so excited to share this with you! It's just a reference, but I really hope it helps. Wishing you all the best!