Paradoxical Intention
Trying to Stay Awake to Fall Asleep
How to practice: Instead of trying to fall asleep, intentionally try to stay awake with your eyes open in bed. When sleepiness naturally arrives, resist it briefly before allowing sleep.
Why it works: Removes performance pressure by eliminating the "task" of falling asleep. This reduces anxiety about sleep failure, breaking the cycle of effort and frustration.
Cognitive Shuffling
Visualizing Random, Boring Items
How to practice: Choose a random word (like "apple"). Visualize it in absurd, non-threatening ways. See it floating, changing colors, or interacting with unrelated objects.
Why it works: Occupies verbal thinking centers with meaningless content, preventing anxious rumination. The absurdity prevents emotional engagement while maintaining mild cognitive load.
4-7-8 Breathing
Physiological Relaxation Response
Follow This Pattern:
4
Inhale through nose
7
Hold breath
8
Exhale through mouth
Repeat 4-6 cycles or until calm
Why it works: Activates parasympathetic nervous system, slowing heart rate and reducing cortisol. The extended exhale triggers relaxation response, overriding fight-or-flight activation.