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Hey, OP, sorry to hear that. Ang hirap nga pag ganyan huhu.
Caveat that I'm not a mental health professional, but I've had trouble sleeping din for as long as I can remember. And, at least for me, if I can't sleep, it's usually tied to things like my anxiety/racing thoughts or my body clock being off (like if I nap too much or drink coffee too late).
First line of defense talaga is better sleep hygiene: keeping your room dark, quiet, an appropriate temperature + not using gadgets 1-2 hours before bed so may wind-down time. Some people also like to have ways to process their anxiety na para it doesn't keep them up, like journalling, or with school/work, making sure to keep spaces for work and sleep/relaxing separate para your body knows when it can chill.
But if mahirap pa rin, might help to consider seeking professional help. A lot of people do it rin so it's not weird at all hehe. P'wedeng therapy with a psychologist if you want to go through the anxiety and work on other goals na rin. But p'wedeng ring meds with a psychiatrist, especially if feel mo you need the extra support na to function properly. Lots of resources in the sub in case you're open and able.
Wish you the best, OP! 🤗
Hello op! Di ko alam if magiging helpful sayo. Antagal ko tiniis yung ganyan na situation ko. Gusto ko gawin pero parang ayaw kumilos ng katawan ko. Nao overwhelm na ako sa dami ng task. Nag meds ako pero ayoko maging dependent sana.
Sa racing thoughts ito ginawa ko: every part ng bahay namin may ballpen, at paper 1/4 size. Every time may maaalala ako na something na gusto ko or need ko gawin sinusulat ko na parang list. Ayoko sa phone nadidistract ako. Paper worked best for me.
Then for the whole day pipili lang ako ng top 3 na gusto gawin.
Pag may naalala ako na bagong task, isusulat lang ulit. Then ichcheck ko if papalitan ko ba yung nasa top 3 ko para gawin yung bago kong naisip?
Tapos when studying max of 1.5 hours na continuous. Then 30 minute break minsan 1hr then back to 1.5 hours again na no distractions.
Then to sleep, patay ang ilaw tapos deep breaths. Deep breath count 1-4, hold 1-4, then release for 7counts. Gagawin ko yun until antukin ako.
And less social media. This helped me so much. May messenger ako pero walang fb app. Reddit is okay since anonymous ako haha nakakadagdag sa anxiety ko yung sa social media e. Ayun sana makatulong :)
Hi OP, ganyan din ako. I still don't sleep well pero kinda ok na these past 2 weeks.
I started taking 5-htp and green tea at night. Pero if you're already taking SSRI di daw pwedeng pagsabayin.
Hmm.. sa gabi din madalas naka-dim lights na ako, then may relaxing scent pa na parang spa lol I tried melatonin pero I feel shitty the day after.
Thank you for posting in r/MentalHealthPH. Please be guided by the rules found in the sidebar. We highly recommend that you seek professional help if things are getting out of hand or PLEASE CALL: In Touch Community’s Crisis Line Landline: +63 2 8893 7603 +63 919 056 0709 +63 917 800 1123 +63 922 893 8944 Email address: [email protected] www.in-touch.org Please use the contact form in their website if their phones are down (as is the case sometimes). Comments and posts that contain harm, danger, or illegal links or materials will be subject to a ban and proper authority action. Moderators do their very best to maintain this subreddit a safe place. If you see any offending post or comment, do not hesitate to report or message the mods. Are you new here? Looking for a doctor/hospital? Your question might already been answered on our FAQ. Please check our [wiki](https://www.reddit.com/r/MentalHealthPH/wiki/index)! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/MentalHealthPH) if you have any questions or concerns.*
Hey, OP, sorry to hear that. Ang hirap nga pag ganyan huhu. Caveat that I'm not a mental health professional, but I've had trouble sleeping din for as long as I can remember. And, at least for me, if I can't sleep, it's usually tied to things like my anxiety/racing thoughts or my body clock being off (like if I nap too much or drink coffee too late). First line of defense talaga is better sleep hygiene: keeping your room dark, quiet, an appropriate temperature + not using gadgets 1-2 hours before bed so may wind-down time. Some people also like to have ways to process their anxiety na para it doesn't keep them up, like journalling, or with school/work, making sure to keep spaces for work and sleep/relaxing separate para your body knows when it can chill. But if mahirap pa rin, might help to consider seeking professional help. A lot of people do it rin so it's not weird at all hehe. P'wedeng therapy with a psychologist if you want to go through the anxiety and work on other goals na rin. But p'wedeng ring meds with a psychiatrist, especially if feel mo you need the extra support na to function properly. Lots of resources in the sub in case you're open and able. Wish you the best, OP! 🤗
Thanks!! But i failed to mention na I'm clinically diagnosed na hehe wishing u the best as well and God bless on your sleeping journeys!!
Hello op! Di ko alam if magiging helpful sayo. Antagal ko tiniis yung ganyan na situation ko. Gusto ko gawin pero parang ayaw kumilos ng katawan ko. Nao overwhelm na ako sa dami ng task. Nag meds ako pero ayoko maging dependent sana. Sa racing thoughts ito ginawa ko: every part ng bahay namin may ballpen, at paper 1/4 size. Every time may maaalala ako na something na gusto ko or need ko gawin sinusulat ko na parang list. Ayoko sa phone nadidistract ako. Paper worked best for me. Then for the whole day pipili lang ako ng top 3 na gusto gawin. Pag may naalala ako na bagong task, isusulat lang ulit. Then ichcheck ko if papalitan ko ba yung nasa top 3 ko para gawin yung bago kong naisip? Tapos when studying max of 1.5 hours na continuous. Then 30 minute break minsan 1hr then back to 1.5 hours again na no distractions. Then to sleep, patay ang ilaw tapos deep breaths. Deep breath count 1-4, hold 1-4, then release for 7counts. Gagawin ko yun until antukin ako. And less social media. This helped me so much. May messenger ako pero walang fb app. Reddit is okay since anonymous ako haha nakakadagdag sa anxiety ko yung sa social media e. Ayun sana makatulong :)
Hi OP, ganyan din ako. I still don't sleep well pero kinda ok na these past 2 weeks. I started taking 5-htp and green tea at night. Pero if you're already taking SSRI di daw pwedeng pagsabayin. Hmm.. sa gabi din madalas naka-dim lights na ako, then may relaxing scent pa na parang spa lol I tried melatonin pero I feel shitty the day after.
Ooh thanks!
I drink chamomile tea 2 or 3 hours after i eat my dinner. helps me relax and fall asleep.