How to stop staying awake worrying about work?

[Furrybaby]

So, I've to be up at 5, I've been awake since 130 worrying about work. Things aren't going well at the moment and I constantly feel like I'm failing. I'm laid awake now thinking over everything I know ive to deal with tomorrow. This is not new and it's not sustainable, how do I switch off?

That sounds hard, here's some things that may help
Breathing exercises
Listening to a body scan or other mindfulness on YouTube
Splashing cold water on your face or having a shower switching between tepid and cold to break up the pattern of thought with the intensity of the cold water. Obviously finish on warm to warm up.
Grounding exercises to bring you into the present moment.
Hope you find what helps soothe you and you can get some more sleep x

Me too.
In a new role at work that I knew I'd struggle with. But finding it really hard and want out.
Well- I flip between wanting to rise to the challenge or walk away.
Keeping me up too.
Sorry to hear you're worrying and can't sleep either. Have you got a particularly difficult day today, or just the weight of it all?

If you're in a new role you're allowed to not know what you're doing! For ages and ages- so milk it, ask loads of questions and refer to yourself as getting to grips with everything etc.

Do you have a trusted person/mentor you can talk things through with? You’re probably not failing at all, you’re far more likely overburdened and overwhelmed

When I’m worried about work, I keep a pad next to my bed and write down my worries. I also repeat to myself “I am not being paid to work at 1/2/3am” over and over….

This was me op. I’m not working currently but I know I’ll struggle to switch off when I go back sometime soon! I found yoga really really helpful. And running- a mixture of high intensity exercise (get your heart rate up as high as you can for at least several short bursts) And a magnesium supplement, take it before bed. It’s very very difficult to keep a good perspective. Even though I’m so aware of it and take lots of good steps I still struggle to shut the door on work (and other things that bother me!)

A cup of valerian tea (or any with that ingredient) sends me to sleep. I used to lie awake worrying about work but too sleepy by the time I've read a few pages of my book now I'm drinking this!

This was me, I stick it out for 2.5 years before I fell apart.

Ultimately for me, I knew it was never going to get easier and I changed jobs. I’m sleeping much better, have time and mental energy for exercise and I’ve lost some of the weight I gained.

It wasn’t an easy decision to leave but it was definitely the right one for me.

I tried compartmentalising, telling myself I had to leave work at the door but it didn’t work. Exercise is good, particularly if is high intensity where you have to focus on what you are doing but it’s finding the time.

Wish you luck, it’s a horrible place to be💐

Listen to an audiobook. You can set them to stop after say 20 mins. You can listen with your eyes closed and hopefully fall asleep. It will take your mind off work but choose an easy listen rather than a mystery thriller.
Good luck.

This was me last year! It is much better now because I know exactly what I am doing.
Can you ask for a regular 1-1 with your manager or a senior colleague, a space where you can talk over your solution thinking/working plan?
I recommend taking supplements supporting nervous system (ashwaganda, magnesium, lion's mane - got all mine from nutrition geeks of amazon).
For me it is helpful to write a plan a day ahead so that I am not trying to remember at night what is in my list for tomorrow. If on a paper, I no longer feel a need to think and worry about it. Make a plan before you finish a day before and write it down, especially helpful to do this on Friday so that you can forget about work all weekend.
Don't struggle alone, ask for support.
Your manager is also responsible for their team, for delivering whatever they agreed the team will deliver and they have to be realistic.
Other than that healthy food, meditation if you are into it, books to take your mind off work for a while.
There are meditations on youtube which help you fall asleep 🌷

Podcasts