Insomnia and depression are a common psychological disease, mainly manifested as depression, decreased interest, pessimism and world-weariness, slow thinking, lack of initiative, self-blame, poor diet and sleep, worry about suffering from various diseases, general discomfort, and even suicide thoughts and behaviors in severe cases. If the person involved is in a relaxed and happy mood, the symptoms will be relieved. So, how do you self-regulate insomnia and depression? How to treat it well? let's see!
Depression Symptoms of insomnia
1. People with depression and insomnia have recurred some unpleasant past events in their minds, or are worried about the future, and have no sense of security;
2. Early awakening, dreaming, difficulty falling asleep often occurs at night sleep disorders ; after getting up in the morning, all your energy is not restored, thinking ability is not clear enough, and you are prone to dizziness, fatigue, weakness or sleepiness during the day;
3. Cognitive function is damaged, work and learning ability is reduced, and memory is reduced;
4. Can't concentrate, etc. Frequent distraction in doing things is also a common symptom of insomnia and depression; in addition, patients with insomnia and depression have poor appetite, constipation has become the norm, and their weight has dropped unknowingly;
5. Patients often feel tightness in their throat and chest, headache, general pain, and gastrointestinal symptoms.
6. Most of them are pessimistic and disgusted with the world, do not like to communicate with others, and even hate others for no reason.
Self-regulation for patients with insomnia and depression
1. Adjust mood: build confidence and strengthen self-confidence. Find reasonable and effective ways to overcome insomnia. Insomnia is not a serious disease. It doesn't matter if you sleep less for a few hours a day or a few days. Don't take it too seriously and think how bad it will have in your life.
2. Analysis of the causes: Analyze what causes your insomnia, is it because you are too excited, or because you are in a bad mood, or too stressed at work, etc., and find out the reasons, then you will have a more objective and comprehensive understanding of your insomnia, so that you will not be overly worried and afraid.
3. Free association: Close your eyes and imagine a free and relaxed scene. For example, if you like forests, imagine the fresh air you breathe in the forest. If you like the sea, imagine yourself walking easily by the sea, the sea breeze blows in front of you, kissing your face, it is very comfortable, etc. This will help you relax and fall asleep faster.
4. Don’t stay in bed: Many friends would rather lie in bed than get up when they can’t sleep, because they feel that as long as they are in bed, even if they don’t fall asleep, they will have a rest. Actually, this is wrong. If you can't sleep in bed, get up and do other things, such as reading books or watching movies. Don't go to bed until you're sleepy. Because if you can't sleep in bed and have nothing else to do, you will feel that time passes very slowly. Often, after only a dozen minutes, you may feel that an hour has passed. In this way, you will feel that you haven't fallen asleep for so long, and you will have a series of bad emotions, which will affect your sleep.
5. Drinking black wolfberry in water, making tea or eating directly every day can improve the quality of sleep.
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