Liaoning
Insomnia, a common problem that troubles modern people, often has its roots deeply embedded in the soil of psychological stress, emotional fluctuations, and unhealthy lifestyle habits. From the perspective of psychological counseling, relieving and even solving insomnia problems can be explored in depth along the following two paths.
One, psychological counseling and cognitive adjustment
Given that insomnia is often intertwined with negative emotions such as anxiety and depression, psychological counseling becomes a key to help individuals unlock emotional shackles. By teaching relaxation techniques and encouraging positive emotional expression, it can lighten the burden on the soul and pave the way for quality sleep. In addressing the irrational cognitive biases in insomnia, psychological counselors guide individuals to reevaluate insomnia problems, prompting them to reexamine and adjust their cognitive frameworks of sleep. Correcting the excessive focus on sleep and unreasonable expectations, building a reality-based, positive attitude towards sleep.
Two, precise strategies of behavior therapy
(1) Stimulus control therapy
This is a common method for treating insomnia, aimed at establishing a conditioned reflex between bed and sleep. When drowsiness strikes, one should enter the bedroom, avoiding turning the bedroom into a place for entertainment or work. Adhere to a regular sleep schedule, regardless of how the night’s sleep is, one should get up at the same time in the morning, gradually establishing a strong association between getting up and being awake. In addition, transform the bedroom into a purely sleep environment, removing all items that could disrupt sleep, making every entry into the bedroom a focused and anticipated moment for sleep.
(2) Sleep restriction therapy
By limiting an individual’s non-sleep time in bed to increase the drive for sleep, thereby improving sleep efficiency. Specifically, based on the actual sleep time of the previous night, set the bedtime for the next night and gradually increase it until the desired sleep time is achieved. For example, if an individual expects to fall asleep at 11 p.m. but often drifts off to sleep by 12:30 a.m., one can try to delay bedtime to 12:25 a.m., to reduce the tossing and turning time in bed, easing anxiety. With practice, gradually advance the bedtime until restoring a normal sleep rhythm.
Three, relaxation training guidelines
(1) Deep breathing and progressive muscle relaxation
Through deep breathing and progressive muscle relaxation training, it can reduce the tension in the body, making it easier for individuals to enter a state of relaxation, thereby promoting sleep.
(2) Meditation and mindfulness practice
By practicing meditation and mindfulness, guiding the mind to focus on the present moment, breaking free from past and future worries, significantly reducing psychological burdens, paving the way for a good night’s sleep. Emphasizing living in the moment is an effective means of psychological healing and improving sleep quality.
(3) Detailed explanation of breathing relaxation
Breathing relaxation is a method of achieving physical and mental relaxation by regulating breathing, which falls under the category of relaxation training or relaxation therapy. This method is widely recognized in the field of behavioral medicine and widely used for alleviating anxiety, depression, and other negative emotions, thereby improving sleep quality.
Given the more prudent nature of the first two practices under professional guidance, the emphasis will now be on teaching the method of breathing relaxation, which can be self-operated and completed. The following is a detailed analysis of breathing relaxation.
1. Principles of breathing relaxation
Breathing relaxation works by increasing oxygen diffusion through slow deep breathing, raising the carbon dioxide content in the blood, thereby alleviating feelings of tension and anxiety. When people feel tense or anxious, they tend to breathe in a shallow and rapid manner, which leads to a decrease in oxygen and carbon dioxide levels in the blood, further increasing anxiety levels. Therefore, restoring a normal breathing pattern through slow deep breathing helps reduce negative emotions, promoting physical and mental relaxation.
2. Specific methods of breathing relaxation
There are various methods of breathing relaxation, including abdominal breathing, pursed lip breathing, breath-holding breathing, and the “4-7-8 breathing method,” among others.
(1) Abdominal breathing
Sit quietly or lie flat, gently place your hands on your abdomen, inhale deeply through your nostrils, feel your abdomen rise with each inhale. Then slowly exhale through your mouth, allowing your abdomen to naturally fall. During this process, keep your chest relatively still, and try to lengthen the inhalation and exhalation times to improve the function of the diaphragm. This method strengthens the breathing muscles, improves breathing efficiency, effectively alleviates tension and anxiety caused by poor breathing.
(2) Pursed lip breathing
Using the method of inhaling through the nose and exhaling through the mouth, when exhaling, slightly contract the lips as if whistling, exhale the air slowly and evenly. This technique increases airway resistance, prolongs exhalation time, and optimizes gas exchange. Pursed lip breathing helps to improve lung function, especially for middle-aged and elderly individuals with mild to moderate chronic obstructive pulmonary disease, showing significant clinical effects.
(3) Breath-holding breathing
Briefly pause after each inhalation, then exhale slowly. This rhythmic breathing pattern helps deepen breathing, enhance lung expansion capacity, and alleviate psychological pressure. This method significantly enhances respiratory control, reduces anxiety, and promotes inner peace.
(4) “4-7-8” breathing method
Method: Proposed by Dr. Andrew Weil, a Harvard Medical School graduate, this is a breathing regulation method derived from ancient Indian yoga. By introducing more oxygen into the lungs through breathing, it prompts the parasympathetic nervous system to relax, helping to reduce stress, calm the mind, and facilitate easier sleep.
Following the diagram completes one cycle of breathing, and repeating it four times completes the entire breathing exercise, taking only 19 seconds. Dr. Weil recommends performing the breathing exercise at least twice a day, but not too frequently. Additionally, there are other methods such as thoracic breathing, thoracoabdominal breathing, etc., to choose from. When selecting a breathing relaxation method, one should choose the most suitable one based on their own situation and gradually master the technique through practice.
Four, precautions for breathing relaxation
(1) Maintain a comfortable posture
When practicing breathing relaxation, choose a comfortable posture, such as sitting half-reclined in a chair or lying flat in bed. Keep the body relaxed, avoiding excessive force or tension.
Pay attention to the rhythm and depth of breathing: During the breathing process, control the rhythm and depth of breathing. Avoid breathing too quickly or shallowly to avoid affecting the relaxation effect.
(2) Perseverance
Effective results in breathing relaxation require consistent practice. It is recommended to practice 2-3 times a day, with each session lasting 10-15 minutes.
Breathing relaxation is a simple and effective relaxation method that aims to achieve physical and mental relaxation by regulating breathing. In daily life, we can practice breathing relaxation anytime, anywhere to alleviate negative emotions and improve our quality of life. The worst fear for people who can’t sleep is the “fear of not being able to sleep,” as the fear of insomnia often does more harm to the body. It not only leads to a vicious cycle but also induces anxiety. By engaging in psychological counseling, behavior therapy, relaxation training, and lifestyle adjustments, individuals can improve insomnia problems. For severe cases of insomnia, comprehensive treatment under the guidance of professionals is necessary.
Source: Changhai Multimedia
Editor: Lang Qun
Reviewer: Cui Ping
