How to get back to sleep

How to get back to sleep when your mind is looping around and around

How do you stop your mind when you can't sleep 😴


Thought loops! The times when you wake at 2am and you just can't get back to sleep because of the noise in your head and your thoughts going around and around in a loop!


You can't get back to sleep, and everything feels out of control.


As humans, we automatically have a negative bias, and we catastrophise everything, and at night, it's even worse.


For years, I had a notebook by my bed to write these thoughts down, or I emailed myself in the middle of the night 🫣


This happened the other night, so I got up and sat quietly in my darkened sitting room and asked 4 questions of the thoughts. This can really help, a little self coaching in the middle of the night 🌙


1. What am I worrying about? Write down your thoughts ✍️


2. What is the worst that can happen? Write them down ✍️


3. What are the best outcomes, possibilities, and opportunities? Again, write them down ✍️


4. What is the 1st step i can take to control the outcome? ✍️


Stats - 97% of the worst possible stories and worries of what might happen will never happen, and of the 3% of your worries of what might happen, it won't be anywhere near as bad as you think!


So stop worrying and stop the thought loops with a little coaching in the middle of the night 🙏🦋

Andy Ramage Podcast Episode E312
By Zena Hall October 11, 2024
My guest appearance on the Andy Ramage Podcast
By Zena Hall June 10, 2024
I love a metaphor and this one really helps when trying to explain coaching! bear with me, coaching is a unique experience, just like scuba diving. Coaching conversations are not normal conversations, they are powerful deep and help you uncover a whole new world that previously was invisible to you, a lot like scuba diving when you go really deep under the water and discover an entirely new world that you simply can't see from the land 🌎 Snorkelling is like a good, but normal intelligent conversation, you go a little deep, you are curious, see things differently maybe, but you only see what is just under the surface. A normal conversation is a 2 way exchange when each person listens to respond, learn and discuss. Coaching and scuba diving go deeper. When you go scuba diving, what you hear, see and experience is different, just like in coaching. When you are coached you are really heard, possibly for the 1st time ever! you are listened to, you are really understood, you can hear your own words replayed to you, which can sound different when you hear them back and replayed by an alternative, understanding voice, and you are asked to consider different view points and can see options that were previously not visible to you. To be really heard, to be really understood and given the opportunity to explore your own world in a new way is magical, just like scuba diving. The world we view above and below the surface of the water, is different for each and everyone of us, I love the quote "the map is not the territory", Alfred Korzybski where he introduces the concept that we each see the world through a different lens. How powerful is that view point? to think I see the world in one way and you see it in a different way. The colours are different, our perceptions are different. Maybe ponder on that thought for a little while when you next have a conversation with someone, ask yourself if their view is the same as yours, I wonder what they think coaching is or isn't, how do they interpret a conversation. Your coach Zena 🦋
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