Hello Clickety, I'm really sorry you're caught up in this situation, but let's say, for example, your thinking of not going to have a good talk with your boss about how you are feeling at work, and your mind is ticking over and over about different options, all negative thoughts, but you're unaware of how the conversation will pan out, it may end up supporting you instead, what's happening is that you're creating a situation that is not going to favour yourself and it's only building up and up towards making you feel horrible.
Turn the TV on or maybe the radio, listen to some music or perhaps a talkback station, some may say that's not a good idea, but it's taking your mind away from your own thoughts, music will make you drop off to sleep and have it going all night, sure you may cry but this will slowly make you dose off.
Another option is to start to write a journal, something one day you will back on, but that's important not only for yourself, your therapist but a friend who unfortunately develops a mental illness.
If you have a dog cuddle it on your bed because what you are thinking now at 3am can't be done until the morning.
Give yourself a break, you deserve it.
Best wishes.
Geoff.
