Poor you Nanamarch1603! I have had similar problems as you over several years but have held out against any chemical solutions as yet! I have had tinnitus for several years and the more stressed you get the louder it becomes so know how unpleasant it can be.
I'll just rattle off the kinds of things that help me.
Getting a bit fitter helped - allows you to do more physical exercise and hence am physically more tired. Long walks in the daylight help also a couple of tiring exercise sessions a week.
I read rather boring but still enjoyable, to me, historical books at bed time I find its not over stimulating and helps me nod off.
If I have wakeful moments or cannot nod off I recite poetry in my head - same few - nothing exciting its almost like a mantra to keep my head from filling up with worrying thoughts.
For the anxiety itself I did have some counselling which helped me accept things and gave me permission to cut a few things out of my life that were not helpful (some past events needed resigning to history). Also I have learned that thoughts are powerful but they are just that, just thoughts created by my imagination....they are not events.
If I really cannot sleep I get up, make myself comfortable downstairs or in spare room with a book or something very gentle on Iplayer. I give myself permission to be awake, I sort of allow myself to enjoy it...I consciously do not fight it. Of course I do not have to get up to go to work but I do have other commitments so a bad night can affect my day but by not fighting it I have been able to reduce the number of times I have really bad nights.
Non of these strategies were an instant solution, but I can honestly say it has improved and apart from the odd occasion when I was coping with an actual event that was not of my making I have had few real episodes of late. All the best.
Soops kitchen, a place of reflection, refuge and at times revelry.
It’s been a while so I will start us off…….whats for supper and why?
