Sleep problems - #9159

Hi Jay, I can understand how frustrating it must be to feel this way, especially after making progress with your depression. It’s great that you’ve come this far, but I know how lingering anxiety, poor sleep, and focus issues can still hold you back. Let’s try to address these step by step: Suggestions: 1. Better Sleep Routine: • Try to set a consistent sleep schedule by going to bed and waking up at the same time daily, even on weekends. • Avoid screens (like your phone or TV) an hour before bed, and instead, do something relaxing like reading or deep breathing. • You could also try simple breathing techniques, like the 4-7-8 method (inhale for 4 seconds, hold for 7, and exhale for 8). 2. Managing Anxiety: • Anxiety tends to get worse when we overthink, so breaking tasks into smaller steps can help reduce overwhelm. • Try practicing mindfulness or guided meditation for just 10 minutes a day—it can do wonders for calming the mind. • Exercise (even just a 20-minute walk) can also be a great way to reduce anxiety and improve sleep. 3. Improving Focus: • Break your work into small, manageable chunks and take short breaks in between. • Write down daily goals or tasks to keep your mind organized and reduce mental clutter. • Consider using techniques like the Pomodoro technique (25 minutes of focused work, followed by a 5-minute break). 4. Lifestyle Tips: • Stay hydrated and try to eat balanced meals with foods that boost brain health, like nuts, seeds, leafy greens, and omega-3-rich foods. • Limit sugar, caffeine, and processed food, especially in the evening, as they can disrupt sleep and mood. When to Seek Help: Since you’ve been struggling for months, it might be helpful to check in with a therapist or a mental health professional. They can guide you through Cognitive Behavioral Therapy (CBT) or recommend short-term treatment if needed. You’ve already made great progress, Jay, and I believe you’ll get through this too. Take it one day at a time, and don’t hesitate to reach out if you need more guidance or just someone to talk to. Take care!

It sounds like your symptoms of depression may be resurfacing, or there could be underlying anxiety that hasn’t been fully addressed. Since you’ve been struggling with sleep issues for months, along with persistent anxiety and difficulty focusing, it’s important to conduct a detailed evaluation to determine the cause and develop an effective management plan. Here are a few key aspects that need to be assessed: 1. Sleep Disturbance: Do you have difficulty falling asleep, frequent awakenings, or early morning waking? Do you feel rested in the morning, or do you experience fatigue throughout the day? Any history of nightmares, restless legs, or excessive daytime sleepiness? 2. Anxiety & Mood Symptoms: Are there specific thoughts or worries keeping you up at night? Do you feel restless, have muscle tension, or experience panic-like symptoms? Any persistent low mood, lack of motivation, or feelings of hopelessness? 3. Cognitive Symptoms: Is your focus affected due to anxious thoughts or lack of motivation? Do you experience memory difficulties, brain fog, or slowed thinking? 4. Other Possible Causes: Any recent stressors or major life changes? Changes in appetite, energy levels, or physical health concerns? Any substance use (caffeine, alcohol, nicotine, or other substances)? Since your depression had improved but symptoms are returning, this could indicate: A recurrence of depression/anxiety needing intervention. An underlying sleep disorder contributing to mental health symptoms. An external or internal stressor affecting your progress. Management Approach: Lifestyle Adjustments: Maintaining a strict sleep schedule, reducing screen time, and practicing relaxation techniques. Medical Evaluation: Checking for any physical health issues (like thyroid dysfunction, vitamin deficiencies). Therapeutic Approaches: CBT for insomnia/anxiety if needed. Medication Review: If you were on medication before, reconsidering its need or modification. It’s best to consult a psychiatrist for a thorough assessment so that the most suitable treatment plan can be created for you. Dr Aman Shaba Consultant Psychiatrist 7992489808