Anxiety Therapist Orlando: Shares Tips for Dealing with Insomnia
Anxiety Therapist Orlando: Shares Tips for Dealing with Insomnia
Written by: Lauran Hahn, LMHC
It's 3 a.m., and you're lying in bed, calculating how many hours of sleep you'll get if you manage to fall asleep soon. You think to yourself, “If I don’t sleep, I’ll blow my presentation tomorrow. I’ll be exhausted in the morning. I haven’t slept well all week. I'll never sleep again." The longer it takes you to drift off, the more anxious you become. You get up, make a cup of tea, and read a book. When you finally go back to bed, you feel wide awake.
Insomnia Is More Common Than You Think
If this resonates, you're not alone. A survey by the American Academy of Sleep Medicine shows that 12% of Americans have been diagnosed with chronic insomnia, while two-thirds of adults experience insomnia occasionally.
Insomnia is incredibly common—at some point, most of us will experience trouble sleeping. For many, dealing with anxiety, depression, or any other mental health challenge comes with sleepless nights. As if daytime challenges aren’t enough, insomnia often sticks around as an unwanted companion. Russ Harris, an Australian author and ACT trainer, sums it up well in his book ACT for Insomnia: "No matter the clinical issue, if insomnia is part of the picture, it's sure to make matters worse."
But as an Orlando anxiety therapist, I can assure you that sleep can be improved with the right professional support and some really effective strategies, such as cognitive behavioral therapy for insomnia (CBT-I) and acceptance and commitment therapy for insomnia (ACT-I).
An Orlando Therapist Explains Why Trying Harder to Sleep Doesn't Work (and What Does)
When you have insomnia, it can lead to broad generalizations about what this sleeplessness means for your life. Thoughts like, "Oh no, if I don't sleep tomorrow, I won't be able to hold a meeting," or "I haven't slept for two nights in a row; I don't think I'll ever sleep again," can quickly spiral out of control. However, it's not the sleeplessness itself that becomes a long-term issue; it's how we respond to it. These negative thoughts can worsen your sleep problems. They lock in insomnia, turning what could have been a temporary problem into a lasting one.
As an anxiety therapist in Orlando, I often explore resources for my clients who are struggling with anxiety. So, let me guide you through some practical tips for dealing with insomnia based on ACT for insomnia.
Shift Your Mindset Around Sleep: Let Go of "Sleep Control" Mindset
The first thing is to accept that your insomnia is temporary. So, one of the first steps is shifting your mindset from "I must control my sleep" to "I can change how I relate to this experience." Sleep can't be forced—and trying harder to relax often backfires. You might have tried everything, from staying up so late until you feel exhausted and crash into bed to various wind-down rituals, and nothing has helped.
This is known as the sleep paradox: when you effortfully try to sleep, you activate the very parts of your brain that keep you alert. Instead of calming down, you're revving up.
So rather than chasing relaxation or trying to "think your way" into sleep, ACT invites you to unhook from the struggle. ACT uses terms like unhooking, noticing, and refocusing to describe how it's possible to relate differently to anxious or intrusive thoughts. Instead of fighting the thought "I'll never sleep again," you can learn to recognize it as just that—a thought. Not a fact. Not your reality. Just a mental event passing through your mind.
This doesn't mean that you're giving up on sleep. It means accepting that temporary insomnia doesn't define you. It's just a phase and a part of your life, so treat it that way.
Notice Your Thoughts. Don't Battle Them
When worries like "I can't sleep again. Tomorrow will be a disaster," start escalating in your mind, try gently acknowledging the thought: "Thanks, mind. I know you’re just trying to help me get some rest—but it’s okay, I’ve got this." In ACT, this is called defusion. It's a way to create space between you and your thoughts so they don't take over. You don't need to argue with them or believe them. Just notice them, and let them float by like clouds.
Focus on Rest, Not Sleep
It's easy to fall into panic mode when you can't sleep, especially after several rough nights in a row. But even if you're not asleep, you can still rest your body and mind. If sleep happens, that’s even better. But instead of forcing yourself to fall asleep, try lying down in a comfortable position, dimming the lights, and focusing on something that usually soothes you. This can be any soothing activity, such as deep breathing, body scans, cuddling, sex, peaceful music, or other calming sounds.
Reconnect with What's Around You
Simple mindfulness exercises can be a great way to gently bring your attention back to the here and now rather than getting stuck in worry about how tomorrow will go or when you last had a whole night's sleep. Simply focus on feeling the warmth of your bed, the weight of the blanket. Feel the softness of your pillow. Listen to the quiet of the night. Use your senses as grounding points and to create an anchor to the here and now.
Focus on Self-Care
What happens during the day impacts our sleep at night. Focus on activities that benefit your well-being especially before bed:
Make physical activity a regular part of your daily schedule.
Make sure you eat wholesome meals.
Take a break from screens in the hours before bedtime. Avoid using your phone in bed, as blue light interferes with sleep.
Create a calming bedtime routine that signals your brain it's time to relax. This might include reading a book, stretching gently, journaling, or practicing mindfulness or relaxation.
Instead of feeling overwhelmed by worry, focus on self-compassion. Be gentle to yourself and speak to yourself the way you would to a friend—reassuring, kind, and patient.
Ready to Start Anxiety Therapy?
I understand that struggling with sleep can feel lonely and exhausting. But you don't have to deal with it alone. If insomnia is affecting your well-being, our therapists are here to help.
Not Quite Ready for Anxiety Therapy?
At Mindful Living Counseling, we understand how difficult dealing with insomnia can be. You're not alone. While you're navigating this journey, we invite you to explore the blogs below!
Anxiety Therapy Orlando Resources
21 Relaxing Activities to Help You Get to Sleep
Can't Sleep? 45 Sleep Hacks to Help You Get Your Zzz's.
Stress & Anxiety Therapy Orlando: Burnout Is Preventable
Stress and Anxiety Therapist: Burnout and the Nervous System
An Anxiety Therapist Shares Everything You Need to Know About Anxiety
Orlando Therapist Shares Box Breathing Technique: A Tool for Anxiety
Other Therapy Services Offered at Mindful Living Counseling in Orlando
We offer a variety of therapy services! Our therapeutic options include EMDR therapy, Trauma Therapy, Eating Disorder Therapy, Teen Therapy, and Toxic Relationship Therapy. Additionally, we provide Guided Meditations for our clients.
Anxiety Therapist Lauran Hahn
Lauran Hahn is a therapist in Orlando who focuses on assisting clients with anxiety and trauma. She holds certifications as a Sensorimotor Psychotherapist and as an EMDR Therapist, and she is recognized as an EMDRIA Approved Consultant. Lauran's aim is to help people achieve a sense of calm in their bodies, peace in their minds, and connection in their relationships.