Struggling to fall asleep because of worrying thoughts

What you're describing sounds really hard, I'm sorry to hear you've been weighed down by this for so long! But fear not, this is a common problem, and I've helped many students in a very similar position. 

Worrying thoughts and the feeling of pressure or pain in the chest are typical anxious symptoms, and they are not dangerous. 

Understanding the Issue

• What’s happening: Worry often starts with a "trigger thought" (like "what if..."). These thoughts feel urgent and grow bigger, creating a snowball effect of fear and physical symptoms, like the chest pressure you described.
• Why it’s tough: The more you fight the thoughts or try to stop them, the more persistent they can become. This is called ironic processing (like trying not to think about a white bear).

Practical Tips to Cope

1. Label and Postpone Worrying Thoughts

   • When a worrying thought arises, recognize it as a "trigger thought."
   • Tell yourself: "I can think about this later during my worry time."
   • Set a specific time (e.g., 4:00–4:10 PM) to focus on worries, then redirect your attention to something else.

2. Shift Your Focus

   • Create a list of activities to redirect your mind when you notice a trigger thought. Examples:
     • Listen to music or a podcast.
     • Look at photos of something you enjoy.
     • Go for a walk or exercise.
   • This helps break the cycle of chasing thoughts.

3. Practice Acceptance

   • Instead of fighting the thoughts, try observing them without judgment. Remind yourself they are just mental events, not truths you need to act on.

4. Sleep management

   • Keep a consistent bedtime routine (the most important part is getting up at about the same time every day). 
   • If you’re lying in bed but can’t sleep, get up and do a calm, non-stimulating activity (like reading or stretching) until you feel drowsy, rather than staying in bed awake.
   • Avoid using your bed for anything other than sleep, so your brain associates it with rest.
   • Stick to a consistent bedtime and wake-up time, even on weekends.

Why Practice Matters

These strategies require repetition. Some days will be harder than others, but over time, you'll develop greater control. The goal isn’t to eliminate the thoughts but to learn how to coexist with them without letting them dominate your life.

Consider reaching out to a therapist or counselor if the strategies feel overwhelming to do alone. You’re not alone in this, and with time and the right tools, it will get easier!