How to Stop Unwanted Thoughts at Night | CBT Self Help Tools

Dr. Dawn-Elise Snipes is a Licensed Professional Counselor and Qualified Clinical Supervisor. She received her PhD in Mental Health Counseling from the University of Florida in 2002. In addition to being a practicing clinician, she has provided training to counselors, social workers, nurses and case managers internationally since 2006 through AllCEUs.com

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NOTE: ALL VIDEOS are for educational purposes only and are NOT a replacement for medical advice or counseling from a licensed professional.

Dr. Donnelly Snipes discusses seven ways to stop ruminating at night, focusing on ruminations that interfere with sleep. The first approach is to maintain a present focus by being mindful of the current moment and redirecting thoughts to what is within one's control. Guided imagery is another technique where individuals intentionally direct their minds to a safe and positive place using their senses to create a relaxing mental image. Cognitive restructuring involves asking questions to challenge and reframe rumination, such as identifying facts, considering alternative explanations and outcomes, and evaluating the likelihood of worst fears coming true.

Dr. Snipes also suggests using a thought box to write down worries before bed to prevent forgetting them and allocating specific time during the day for processing those concerns. Seeking social support can provide a different perspective on the situation, even if direct communication is not possible at night. Past awareness involves recognizing how current ruminations relate to past stressful experiences, comparing similarities and differences, and considering coping strategies. Lastly, practicing self-compassion is essential, as getting frustrated or angry about having ruminations can exacerbate the problem. Recognizing that ruminations are the brain's way of trying to protect from potential threats and redirecting thoughts to the present can help overcome them and improve sleep quality.

Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.

AllCEUs.com provides multimedia counselor education and CEUs for LPCs, LMHCs, LMFTs and LCSWs as well as addiction counselor precertification training and continuing education on many of the videos on this channel. Unlike other providers like CE4Less, AllCEUs includes a weekly LIVE Stream Webinar with your unlimited continuing education and professional development membership.

Chapters:
00:00:00 - Seven Ways to Stop Ruminating at Night
00:03:42 - Managing Job Interview Anxiety
00:05:49 - Supporting the Channel
00:06:31 - Managing Rumination and Anxiety
00:07:25 - Coping with Nighttime Worries and Ruminations
00:10:52 - Redirecting fear in the present context