How do I stop overthinking at night?
Raat ko overthinking band kaise karein?
Night is when the day's distractions stop, so worries get louder. Fighting the thoughts usually makes them stronger. What works better is giving them a place to go, then giving your body a slower rhythm to follow.
Try this tonight (10 minutes)
- 1.Write every worry down, one line each. Don't solve them, just park them on paper.
- 2.Pick a 15-minute "worry time" for tomorrow afternoon. Tell your mind: we'll deal with these then.
- 3.Put the phone face down. Breathe in for 4, hold for 4, out for 6. Do five rounds.
- 4.If a worry comes back, say "noted, tomorrow at worry time" and return to the breath.
What also helps
- The same wake-up time every day, even after a bad night
- No screens in the last 30 minutes
- Getting up for 10 minutes if you can't sleep, then trying again
When to get more help
If you have struggled to sleep most nights for more than two or three weeks, or the thoughts are about not wanting to live, talk to a professional. Kindred can help you book one.
In danger right now? Call 112 or Tele-MANAS on 14416 (free, 24/7).
want to talk it through?
Kindred will go through this with you, one step at a time, in English or Hinglish. Free, private, on WhatsApp.
Written by the Kindred team. This page is general information, not medical advice or a diagnosis.