How do you cope with chronic anxiety rumination day and waking up at night

[Per1w1nkke]

I do have a lot of genuine stress and worry in my life with my children but I’m so sick of the constant heightened chronic anxiety I can’t switch off. I wake at 3 and that’s it.

I suffer with this. A therapist said that I should give myself 30 minutes daily as 'rumination time', and if I found myself slipping into it, to tell myself to think about it during the allotted time.

'Rumination time' is 30 minutes and at the end you need to think of ways for closure on the matter. It could be doing something good for yourself like going out for dinner, or telling a friend your worry.

I'm still testing it... and don't always remember to do it... but it does help. Mainly the 'closure' bit because it forces you to do something positive about the issue.

I try not to. For eg if I have to get up at 6 and catcha train I'll worry from 3am. I give myself permission to start worrying about it at 6 and not before. When that doesn't work I listen to spoken (boringish) word on my headphones. Seriously, it's been a gamechanger sleepwise. I keep it a bit too quiet to hear properly and relisten to stuff (R4 downloaded). The chatter seems to keep my own chatter out of my head if that makes sense to you.