Cognitive / Psychological

Cognitive / Psychological

Priority

Cognitive Shuffle (Serial Diverse Imagining)

Timeframe Get comfortable in bed and choose an emotionally neutral word of at least five letters, ideally without many repeated letters. Starting with the first letter, think of different concrete things beginning with that letter and briefly picture each one. Keep the images unrelated. When you get bored or stuck, move to the next letter. If you finish the seed word, choose another and continue.

Gives a racing mind a neutral task that may interrupt worry, planning and rumination by replacing connected thoughts with brief, unrelate...

Cognitive / Psychological

Gratitude Journaling

Timeframe Immediate to 1 week

Replaces worry with positive thought patterns before bed

Cognitive / Psychological

Priority

Mental Rehearsal for Sleep Interruptions

Timeframe 1 to 4 weeks

Reduces nighttime panic by pre-planning response

Cognitive / Psychological

Priority

Mindfulness Meditation

Timeframe 2 to 4 weeks

Calms racing thoughts and increases present-moment awareness

Cognitive / Psychological

Priority

Sleep Thought Logging

Timeframe Immediate

Externalizes anxious thoughts to reduce internal looping