{"id":883,"date":"2026-02-05T08:11:44","date_gmt":"2026-02-05T08:11:44","guid":{"rendered":"https:\/\/muncbiz.com\/insomnia\/?p=883"},"modified":"2026-02-05T08:11:44","modified_gmt":"2026-02-05T08:11:44","slug":"insomnia-how-to-fall-asleep-when-your-brain-wont-shut-up","status":"publish","type":"post","link":"https:\/\/muncbiz.com\/insomnia\/?p=883","title":{"rendered":"Insomnia- How to Fall Asleep When your Brain Won&#8217;t Shut Up!"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/g6QK5UEXLYc\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Learn how to stop avoidance behavior with therapist Emma McAdam&#8217;s strategies\u2014overcome anxiety and build resilience through actionable mental health techniques.<br \/>\nJoin Therapy in a Nutshell\u2019s membership: https:\/\/courses.therapyinanutshell.com\/membership<br \/>\nYou&#8217;ll get instant access to all 10 life-changing courses, live weekly Q&amp;As, and a supportive community for just $27\/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience so that you can live a deeply rich and meaningful life! <\/p>\n<p>If you are lying in bed trying to go to sleep, and find your mind racing, feeling anxious, what&#8217;s the next best step to stop the anxiety cycle? -Jenny<\/p>\n<p>You all know that feeling. I\u2019ve been there, You\u2019ve got a big day ahead, or you\u2019ve had a long day behind you, you really need to sleep, you\u2019re soooo tired, but when you finally lay down, your mind starts running, you worry about everything, or you can\u2019t stop thinking about all the mistakes you made throughout the day.<br \/>\nYou can feel your stress levels rise, and despite your best efforts, you can\u2019t sleep. And that makes you more anxious, which perpetuates the cycle, and on it goes. You desperately want to sleep, but your brain won\u2019t shut up. In this video you\u2019ll learn why your brain doesn\u2019t trust you to process these thoughts during the day. And, there is something you can do about this. So, let\u2019s talk about the science behind why your brain gets stuck doing this, and 3 things you can do to escape that cycle:<br \/>\n1. Accept that trying to force yourself to not think about something backfires<br \/>\n2. Let your brain run the update<br \/>\n3. Gentle distraction in limited doses<\/p>\n<p>00:00 Intro<br \/>\n01:04 Accept That You Can\u2019t Just Force Yourself To Stop Thinking About Something<br \/>\n02:44 Let Your Brain Run The Update<br \/>\n09:01 Gently Redirect Your Attention<\/p>\n<p>Click the link below to access the transcript: <\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"dcq8l40hXG\"><p><a href=\"https:\/\/therapyinanutshell.com\/insomnia\/\">What To Do When Racing Thoughts Cause Insomnia<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;What To Do When Racing Thoughts Cause Insomnia&#8221; &#8212; Therapy in a Nutshell\" src=\"https:\/\/therapyinanutshell.com\/insomnia\/embed\/#?secret=L90EI0X1rL#?secret=dcq8l40hXG\" data-secret=\"dcq8l40hXG\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https:\/\/betterhelp.com\/therapyinanutshell<\/p>\n<p>Join Therapy in a Nutshell\u2019s membership and get instant access to all 10 life-changing courses, live weekly Q&amp;As, and a supportive community for just $27\/month. Learn how to manage anxiety, process trauma, regulate emotions, and build lasting resilience. Take small, powerful steps toward healing and a richer, more meaningful life. Start your journey today! https:\/\/courses.therapyinanutshell.com\/membership<\/p>\n<p>Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https:\/\/betterhelp.com\/therapyinanutshell<\/p>\n<p>FREE Mental Health Resources: https:\/\/courses.therapyinanutshell.com\/free-resources<br \/>\nCheck out my podcast, Therapy in a Nutshell: https:\/\/tinpodcast.podbean.com\/<\/p>\n<p>Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.<br \/>\nIn therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life&#8217;s direction.<br \/>\nAnd deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https:\/\/www.churchofjesuschrist.org\/comeuntochrist\/believe<\/p>\n<p>If you are in crisis, please contact the National Suicide Prevention Hotline at https:\/\/suicidepreventionlifeline.org\/ or 1-800-273-TALK (8255) or your local emergency services.<br \/>\nCopyright Therapy in a Nutshell, LLC<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learn how to stop avoidance behavior with therapist Emma McAdam&#8217;s strategies\u2014overcome anxiety and build resilience through actionable mental health techniques. [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":884,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-883","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/muncbiz.com\/insomnia\/?p=883\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Insomnia- How to Fall Asleep When your Brain Won&#039;t Shut Up! - INSOMNIA\" \/>\n<meta property=\"og:description\" content=\"Learn how to stop avoidance behavior with therapist Emma McAdam&#8217;s strategies\u2014overcome anxiety and build resilience through actionable mental health techniques. 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