Hello, struggling to sleep leads to various health issues, that can disturb your mental and physical state in various ways. Fatigue, headache, feeling tired, brain fog, muscle spasms are some of the issues that can be noticed. But the good news is that you have figured out the reason why you are unable to sleep. As you mentioned that you prefer not taking medicated treatment. I recommend you to approach a counsellor or a therapist who can help you deal with the issues pertaining anxiety, which can eventually help you build a healthy sleeping pattern.

Appreciate you for reaching  us for help. Counselling might help you to come out from anxiety, low mood, anxiety. Fix appointment with me to help you via online.

Hi appreciate you for reaching us for help. I suggest you yo start with your therapy sesaion yo know the exact cause of your anxiety. I am a sleep consultant and can help you with your disturbed sleep. You can take my appointment through practo app for individual session. Happy to help.

Yes, Counselling /Therapy is a better option instead of medicine.. You can reach me for more details and clarity by using the link given below :- https://prac.to/hema-sampath-psychologist-dir

I understand your predicament and would like to make a few suggestions that might help you. I want you to know that with awareness of how the mind works and how thoughts are generated, you will get better at dealing with them and thereby overcome the challenges you are facing right now. I want you to know that you are capable of doing this and can successfully deal with them. Understanding the nature of the mind and how thoughts are generated will help you deal with them. Today the mind is fixated on something. Tomorrow it might be on another topic/event/person. The nature of the Mind, which in simple terms we experience as thoughts, is such that, it will keep shifting its focus from one object/topic/event to another. Ii always needs something to hold on to. Another important characteristic of the Mind is this - You will either have thoughts about the past or the future. This will keep alternating. Try thinking about the present moment - you will see that the Mind and 'Now' can never coexist. The Mind has 3 states in general. Sometimes, you may find yourself having very positive, inspiring thoughts. During other times, you may find yourself very emotional, or all charged for action. Whereas during other times, you may feel very lethargic, dull or lazy. These states will keep alternating. Having understood the nature of the mind, the first step towards mental health is to become aware of your thoughts. Learning to be an observer of your thoughts, learning to observe them from a distance like clouds passing in the sky. The next step is knowing that you have the power to choose which thought you wish to focus on and act on and exercising that power. With practice, you will have better mastery over this process. Having negative thoughts is something that plagues everybody from time to time. Trust me, even if everything was perfect, you will still find some shortcomings somewhere and brood about it. Tension or anxiety is a physiological response which is again part of being human. It is normal to have such thoughts about any situation. As mentioned above, with practice, you will learn to focus and entertain only those thoughts are healthy enough to be acted upon. Whenever you feel overwhelmed by thoughts, just bring your focus back to your breath and take a few relaxing breaths. You will automatically be able to focus on the task at hand and do what is required. Whatever you feed your mind through your sense organs will be replayed to you as thoughts. Be conscious of this. Take care of the content you feed your mind - the kind of books you read, the websites you visit, the kind of music you listen to, the kind of food you eat, the kind of company you keep ( "You are an average of five people you spend most of your time with" ) When you consciously make an effort to feed your mind positive, inspiring, motivational content and let go of limiting negative beliefs, i.e., stop listening to them and not allowing them to dictate the way you behave - new thinking patterns develop, you begin to explore new positive ways to respond to situations, the world responds to a new you, the feedback you receive changes - thus leading to new healthy beliefs taking shape and the cycle repeats. Ask yourself : Where would I like to see myself ten years from now? What should I do today to reach there ten years from now? What would I do if I knew I wouldn't fail? What would I do if I weren't afraid? No matter how impossible the answers might seem, I want you to know that you can and will make them possible. Take the first step. The rest will follow. A beautiful future awaits you. Take ownership of every moment, take responsibility for it and confidently work towards your dreams and aspirations. One day you will thank these dark moments for being the fuel for your success. Please set aside time for exercise daily and make sure you eat healthy every time. The following breathing exercise will help you relax and sleep better : Once you have finished your work for the day - sit on the bed and do this exercise. Inhale slowly to a count of four - hold your breath to a count of four - exhale slowly to a count of eight. Repeat this ten times. Gently massage the back of your neck and the base of your skull. We literally carry a lot of burden on our shoulders. Our challenges that seem to threaten our very existence are the ones that serve as fuel for our evolution. Have faith in yourself. You are capable of dealing with this. You are going to do just fine. Take care.