Multi's Thoughts and More

[Multifavs]

Happy July 4th!

 

[Multifavs]

A friend of mine is selling Pokemon cards. You can find them here if you're interested: peter_tomlan on eBay

 

[Multifavs]

I'm finally working on taking steps to overcome my anxiety. I learned a lot from some good videos made by a therapist. I don't know why I didn't understand these things for so long (perhaps because I was stubborn and gave up quickly), but now I finally get it. These are my goals:

-Stop freaking out about things that aren't currently happening to me
-Stop overreacting at every setback
-Be kinder to myself
-Think more positively
-Don't give up or lose hope

I have hope and confidence that I can get back to being who I used to be. Unfortunately, it takes a long time to overcome anxiety, so I have to try to stay patient. When you've been unintentionally teaching your brain that you have to be on alert at all times for years, it takes time to get out of that. I do notice a slight difference already, though, my mood seems better. Of course, just knowing that I don't have to feel this way for the rest of my life makes me feel a lot happier.

The only major obstacle to my improvement right now is the fact that I'm still sleeping poorly. Sometimes anxiety symptoms keep me awake, but I don't sleep well even when I don't have them. I don't know what to do about it. Everything the experts say to do for sleep, either I already do it and it's not helping, or I've never done it and it never made any difference before. :/ I wish I'd done this 13 years ago, or at least before my sleep issues got worse.

 

[trophy33]

Everything the experts say to do for sleep, either I already do it and it's not helping, or I've never done it and it never made any difference before.

What are you doing for better sleep and what did you already try and did not help?

 

[Multifavs]

One thing the therapist said in those videos was that avoiding things because of anxiety makes it worse. So I pushed myself to stream using my mic. And guess what? It went a lot better than I expected! I didn't even feel too nervous about it, so I went ahead and streamed using my mic a few more times. I know if I continue doing this, I'll get better and better at it!

I started modeling my original Creature Honizu's forms. Honizu 1 and 2 are done and Honizu 3 is in progress. I'm taking a break from them for now so I can sew. Soon I'll probably make a few more remixes too.

I found this cute plush puppy pattern online, so I'm making one! Currently I have to attach the head to the body and then stuff it.

I might make more puppies or maybe other animals with the same pattern. I also found this teddy bear pattern I want to make:

 

[Multifavs]

What are you doing for better sleep and what did you already try and did not help?

-Use a fan or white noise machine to block out noises: already do that
-Go to bed at the same time every night: already do that
-Get up at the same time every morning: hard to do when you're not getting enough sleep
-Do something relaxing before bed: could probably do this better, but I do it sometimes and it doesn't seem to help
-Don't use electronic devices before bed: this has never affected me. I used to play video games before bed and still slept well
-Exposure to sunlight early in the day: already do that
-Exercise every day: already do that
-Avoid caffeine later in the day: I avoid caffeine almost completely
-Don't eat for a while before bed: already do that
-Use your bed for sleep only: this has never affected me
-Take supplements: have been taking melatonin for years and it never helped. Valerian root tea and chamomile tea didn't help either
-Don't stay in bed awake for too long: okay, I don't do this because I'm too tired to get up and sometimes still fall asleep after a while

 

[trophy33]

-Use a fan or white noise machine to block out noises: already do that
-Go to bed at the same time every night: already do that
-Get up at the same time every morning: hard to do when you're not getting enough sleep
-Do something relaxing before bed: could probably do this better, but I do it sometimes and it doesn't seem to help
-Don't use electronic devices before bed: this has never affected me. I used to play video games before bed and still slept well
-Exposure to sunlight early in the day: already do that
-Exercise every day: already do that
-Avoid caffeine later in the day: I avoid caffeine almost completely
-Don't eat for a while before bed: already do that
-Use your bed for sleep only: this has never affected me
-Take supplements: have been taking melatonin for years and it never helped. Valerian root tea and chamomile tea didn't help either
-Don't stay in bed awake for too long: okay, I don't do this because I'm too tired to get up and sometimes still fall asleep after a while

White noise seems too high pitch to me, I prefer brown noise, which is more calming. Melatonin also did not help me in any way, rather the opposite.

Have you tried glasses against blue light in the evening and magnesium bisglycinate?

Have you tried D3/K2 in the morning? And eggs in the evening? Eggs have tryptophan which is also very useful for sleep. And maybe eating a bit of carbs like rice, in the evening - it will lower cortisol.

Using bed just for sleep is rather longer term, it will not help like in a week. But it seems to be working. If somebody is intellectually active in bed, for example working on a computer or phone, it really affects the association with sleep, in brain.

I also noticed I sleep better when I take B-vitamins supplement in the morning.

Chamomile tea - sometimes it works, sometimes not, I guess it is related to what is the cause of your sleeplessness.

Another thing - time before bed is not "worry time". People use to think about the day, planning, worrying. It is better to leave this for the morning. Maybe reading (not on phone or computer and without blue light) before sleep is the best activity.

What is your common daily diet? Low carb, high carb, low fat, high fat, how much protein...?

Try also eating the same things in the times every day. I would start with the most basic foods only and drinking only water and added another ones one by one, to see which does what in a controllable manner. Eat the heaviest parts of your diet (protein and fats) when you experience the most relaxation and the least stress - for some people it is lunch, for some it is breakfast, this is individual. But not before exercise.

Changing where you sleep (the room, the position of your bed) or even moving can help you.

And do not forget to darken your room for sleep... if there is for example a street lamp behind your window, you need heavy curtains in your windows etc.

 

[Multifavs]

I finished my plush puppy, but I made a mistake and it didn't turn out right. The teddy bear I'm going to make next should turn out better.

 

[Multifavs]

White noise seems too high pitch to me, I prefer brown noise, which is more calming. Melatonin also did not help me in any way, rather the opposite.

Have you tried glasses against blue light in the evening and magnesium bisglycinate?

Have you tried D3/K2 in the morning? And eggs in the evening? Eggs have tryptophan which is also very useful for sleep. And maybe eating a bit of carbs like rice, in the evening - it will lower cortisol.

Using bed just for sleep is rather longer term, it will not help like in a week. But it seems to be working. If somebody is intellectually active in bed, for example working on a computer or phone, it really affects the association with sleep, in brain.

I also noticed I sleep better when I take B-vitamins supplement in the morning.

Chamomile tea - sometimes it works, sometimes not, I guess it is related to what is the cause of your sleeplessness.

Another thing - time before bed is not "worry time". People use to think about the day, planning, worrying. It is better to leave this for the morning. Maybe reading (not on phone or computer and without blue light) before sleep is the best activity.

What is your common daily diet? Low carb, high carb, low fat, high fat, how much protein...?

Try also eating in the same things the times every day. I would start with the most basic foods only and drinking only water and added another ones one by one, to see which does what in a controllable manner. Eat the heaviest parts of your diet (protein and fats) when you experience the most relaxation and the least stress - for some people it is lunch, for some it is breakfast, this is individual. But not before exercise.

Changing where you sleep (the room, the position of your bed) or even moving can help you.

And do not forget to darken your room for sleep... if there is for example a street lamp behind your window, you need heavy curtains in your windows etc.

Thank you for all the helpful suggestions! I'm already using blue light glasses, trying not to worry before bed, eating the same things at the same times most days, and keeping my room mostly dark...I do keep a small light on so I'll be able to see if I have to get up.

I've heard about magnesium glycinate, but I don't have any on hand or K2 either. I'm taking regular magnesium, but it doesn't seem to be helping. I might need to research these supplements and tell my mom about them, because she is the one who buys supplements and I don't want to overdose. I also take a multivitamin every night.

I can't eat eggs, they give me a stomachache. Chamomile tea seemed like it might have helped during times when my sleep wasn't as bad. I try to eat healthy and avoid foods that make my anxiety worse, but I could probably do better. I eat a lot of fruit, some vegetables, a little bit of grains, dairy, and sunflower seeds. I feel like I should cut back on sugar (I don't eat a whole lot, but should probably reduce it anyway), but I don't know what to eat instead.

I wonder if reading before bed would help me.

 

[trophy33]

Thank you for all the helpful suggestions! I'm already using blue light glasses, trying not to worry before bed, eating the same things at the same times most days, and keeping my room mostly dark...I do keep a small light on so I'll be able to see if I have to get up.

I've heard about magnesium glycinate, but I don't have any on hand or K2 either. I'm taking regular magnesium, but it doesn't seem to be helping. I might need to research these supplements and tell my mom about them, because she is the one who buys supplements and I don't want to overdose. I also take a multivitamin every night.

I can't eat eggs, they give me a stomachache. Chamomile tea seemed like it might have helped during times when my sleep wasn't as bad. I try to eat healthy and avoid foods that make my anxiety worse, but I could probably do better. I eat a lot of fruit, some vegetables, a little bit of grains, dairy, and sunflower seeds. I feel like I should cut back on sugar (I don't eat a whole lot, but should probably reduce it anyway), but I don't know what to eat instead.

I wonder if reading before bed would help me.

I have never heard about taking a multivitamin at night time. Try to take it in the morning with the first meal. D3/K2 also in the morning. And magnesium bisgclycinate, possibly with zinc in the evening. Remember to eat some fat with the morning multivitamins, because D3 and other important vitamins will not get absorbed without fats.

Regarding food, I ate "plant based" with a lot of grains and sugar like you do and I also got anxieties, panic attacks, OCD and similar from it. Then I switched to keto and then to almost-carnivore (mostly meat, eggs, clean fermented dairy and some berries or teas) for several months up to a year I think and it healed me. "Heal your gut, heal your brain".

I am slowly reintroducing some low-sugary fruit like cucumbers, some specific nuts that I tested do not harm me, garlic etc. But I know I have to be careful and do it in a controllable manner or the problems re-appear.

Regarding dairy - I eat only fermented plain products, like sheep/goat yogurts. I am a bit suspicious about cow dairy. If I want some more taste, I add frozen berries to it.

I would try to switch off the "small light" before sleep. If you need to go somewhere at night, I would use the blue light blocking glasses and some weak flashlight. But if you stop drinking 2-3 hours before bed, you should be able to stay in bed the whole night.

About reading - I think there are some e-readers that allow night regime - their displays will get yellowish, without blue light. So you can read them in dark and it does not disturb your sleep. There are some programs also for computers, so that for example since 6 p.m. your display will turn yellow instead of bright white.

Also, be watchful whether you have some allergic reactions to things like perfumes, fragrants, laundry detergents, flowers and similar. Anything that is not clean air. Experimenting with different kinds of mattresses and materials (like goose down instead of plastic fibers) can reveal surprising things, too.

If you consume things like cocoa or green tea, also try to stop it completely or, if you must, then only in the morning.

 

[Multifavs]

I have never heard about taking a multivitamin at night time. Try to take it in the morning with the first meal. D3/K2 also in the morning. And magnesium bisgclycinate, possibly with zinc in the evening. Remember to eat some fat with the morning multivitamins, because D3 and other important vitamins will not get absorbed without fats.

Regarding food, I ate "plant based" with a lot of grains and sugar like you do and I also got anxieties, panic attacks, OCD and similar from it. Then I switched to keto and then to almost-carnivore (mostly meat, eggs, clean fermented dairy and some berries or teas) for several months up to a year I think and it healed me. "Heal your gut, heal your brain".

I am slowly reintroducing some low-sugary fruit like cucumbers, some specific nuts that I tested do not harm me, garlic etc. But I know I have to be careful and do it in a controllable manner or the problems re-appear.

Regarding dairy - I eat only fermented plain products, like sheep/goat yogurts. I am a bit suspicious about cow dairy. If I want some more taste, I add frozen berries to it.

I would try to switch off the "small light" before sleep. If you need to go somewhere at night, I would use the blue light blocking glasses and some weak flashlight. But if you stop drinking 2-3 hours before bed, you should be able to stay in bed the whole night.

About reading - I think there are some e-readers that allow night regime - their displays will get yellowish, without blue light. So you can read them in dark and it does not disturb your sleep. There are some programs also for computers, so that for example since 6 p.m. your display will turn yellow instead of bright white.

Also, be watchful whether you have some allergic reactions to things like perfumes, fragrants, laundry detergents, flowers and similar. Anything that is not clean air. Experimenting with different kinds of mattresses and materials (like goose down instead of plastic fibers) can reveal surprising things, too.

If you consume things like cocoa or green tea, also try to stop it completely or, if you must, then only in the morning.

Thanks for the information. I'm thinking it's probably not anything I'm doing or not doing causing my sleep issues but anxiety itself (because nothing has changed in my life). I try not to worry about being unable to sleep or having symptoms at night, but it seems impossible. Hopefully it will improve as I get treatment and continue to change my thinking habits.

 

[trophy33]

Thanks for the information. I'm thinking it's probably not anything I'm doing or not doing causing my sleep issues but anxiety itself (because nothing has changed in my life). I try not to worry about being unable to sleep or having symptoms at night, but it seems impossible. Hopefully it will improve as I get treatment and continue to change my thinking habits.

Yes, full health is always a full package. From the first thing in the morning to the last thing before sleep. We must experiment, change various things and learn from mistakes.