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Insomnia sleeping issue
Sleeping issue from last 3 to 4 days. Headache issue, anxiety issue. Not getting properly sleep. overthinking
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sleep management
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let's talk
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Kindly connect with psychotherapist
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Hi
Thanks for reaching out. What is making you feel anxious, it is necessary to determine the cause. You are not able to sleep well and you are having headaches. You also overthink. Consult a psychologist and talk about what is making you feel anxious. A psychologist will guide you on how you can manage anxiety and feel calm. There must be something that is bothering you that is making you feel anxious. Talking to a psychologist will help you feel better.
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Consult a psychologist
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Contact me for counselling sessions. Along with counselling I can suggest natural foods to calm the mind.
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I’m sorry you’re going through this. Sleep issues, headaches, and anxiety often feed into each other, making it harder to break the cycle. Here are some immediate steps to help:
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For Better Sleep:
✅ Stick to a Routine – Go to bed and wake up at the same time daily, even on weekends.
✅ Limit Screen Time – Avoid screens (phone, TV, laptop) at least 1 hour before bed to reduce blue light exposure.
✅ Progressive Muscle Relaxation – Tense and relax each muscle group slowly to release tension.
✅ 4-7-8 Breathing – Inhale for 4 seconds, hold for 7, exhale for 8 (repeat 4-5 times).
✅ Herbal Tea or Warm Milk – Chamomile or lavender tea can have a calming effect.
For Anxiety & Overthinking:
✅ Write Down Your Thoughts – Journaling can help release excessive worries. Write whatever is on your mind, then close the notebook.
✅ Use a “Worry Time” Technique – Set aside 10-15 minutes daily to think about worries. Outside this time, remind yourself, “I’ll think about it later.”
✅ Grounding Exercise (5-4-3-2-1) – Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste—this brings you to the present.
✅ Gentle Physical Activity – A short walk, stretching, or yoga can reduce stress and improve sleep quality.
For Headache Relief:
✅ Hydrate – Dehydration can trigger headaches, so drink enough water.
✅ Cold or Warm Compress – Apply a cold or warm pack to your forehead or neck.
✅ Limit Caffeine & Sugar – These can disrupt sleep and increase headaches.
✅ Massage & Deep Breathing – Lightly massage your temples and practice slow breathing to relax.
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Since this has been ongoing for 3-4 days, try these techniques consistently. If the problem continues for a longer period, consider seeing a therapist to address underlying anxiety triggers. Therapy (especially CBT) can help control overthinking and improve sleep quality.
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You can try deep breathing exercises to tackle the issue for now,I can provide you sound therapies which works well for sleep issues .
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You can Consult a therapist
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It sounds like something is bothering you & you are not able to put your thoughts together n clear your head. You are also having physical symptoms like. Sleeplessness & headaches. You must be having great difficulty in performing daily activities & your work must be getting affected by this.
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Reach out for sessions
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you need to consult a professional & address the issues
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Hi, Consult a psychologist
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It sounds like your mind is overstimulated, which is affecting your sleep and causing headaches and anxiety. Overthinking can create a cycle where stress prevents rest, and lack of sleep then worsens anxiety. Try establishing a relaxing bedtime routine—avoid screens an hour before bed, practice deep breathing or progressive muscle relaxation, and listen to calming sounds. Also, ensure you’re staying hydrated and limiting caffeine, as dehydration and stimulants can trigger headaches and restlessness.
If your thoughts are racing at night, try writing them down before bed to clear your mind. Guided meditation or gentle stretching can also help your body and mind unwind. If this pattern continues, it’s important to address the root cause of your stress and find structured ways to manage overthinking. Take therapy, and you can connect with me on nine two six six seven two six zero six five.
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You need to psychotherapy meet a psychologist
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Sometimes thoughts can be based on your worries, or something which has bothered you lately or just past events.
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You can reach out to any psychologist who practices CBT therapy to chanalise your thoughts
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Journaling and writing down your thoughts (triggers) shall help for now. It will give your therapist a prepared base to work towards
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Ms. Hema Sampath
Counselling Psychologist
18 yrs exp
Bangalore
Try to consult a psychological Counselor for therapy to get some clarity and understanding about yourself and to overcome this issue..
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Ms. Pooja Gupta
Counselling Psychologist
8 yrs exp
Delhi
Hi,
It sounds like you're experiencing a challenging combination of sleep disturbances, headaches, anxiety, and overthinking. These issues often feed into each other, making it difficult to find relief. To promote better sleep, consider establishing a calming bedtime routine that includes activities like reading, gentle stretching, or meditation, which can help signal to your body that it's time to wind down. Limiting screen time before bed and maintaining a consistent sleep schedule may also improve your sleep quality. Regarding anxiety and overthinking, mindfulness techniques, such as deep-breathing exercises, can help ground you in the present moment and alleviate racing thoughts. Additionally, engaging in regular physical activity during the day can decrease anxiety levels. If these self-help strategies donât lead to improvement, it's advisable to consult a healthcare professional who can provide guidance tailored to your needs and explore whether therapy or other interventions may be beneficial. Remember, seeking support is a positive step toward feeling better.
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consult
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seek help
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Ms. Rizwana Parvin T M
Counselling Psychologist
7 yrs exp
Coimbatore
Whatever time you sleep , try getting up at early morning 4 or 5 am....
Keep practicing thos consistently your insomnia, anxiety and headache will also reduce...it is due to lack of sleep only. Consult me for the same.
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Ms. Smriti
Counselling Psychologist
18 yrs exp
Bangalore
Deep breathing exercises will be helpful
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connect
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consult
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