Working with Dr. Amanda Mwale
#9
#9
When thoughts keep circling in bed
When thoughts keep circling in bed
When thoughts keep circling in bed
Choosing a different more open way of responding to difficult thoughts at night.
ACT
Post Video Reflection
Post Video Reflection
Notice
Which type of thought visits most at night: planning, worrying, remembering or predicting?
Which type of thought visits most at night: planning, worrying, remembering or predicting?
Try
Try
Give a regular night-time thought pattern a playful character and notice when that character arrives. Repeat one charged word quickly until it becomes a sound rather than a warning. What happens to its impact?
Give a regular night-time thought pattern a playful character and notice when that character arrives. Repeat one charged word quickly until it becomes a sound rather than a warning. What happens to its impact?
Live
Live
Once you have labelled the sleep thought, could you choose rest, grounding or another response that keeps you in the present?
Once you have labelled the sleep thought, could you choose rest, grounding or another response that keeps you in the present?
I've answered these (e.g. in my notebook)
Session Recap
01
Thoughts do not require action
A thought can appear without needing to be solved, obeyed or followed by a behaviour. It is possible to notice what the mind is saying and allow the thought to remain unanswered. Furthermore thoughts are experiences produced by the mind, not a definition of who someone is. Having a distressing thought does not make it true or personally meaningful.
01
Thoughts do not require action
A thought can appear without needing to be solved, obeyed or followed by a behaviour. It is possible to notice what the mind is saying and allow the thought to remain unanswered. Furthermore thoughts are experiences produced by the mind, not a definition of who someone is. Having a distressing thought does not make it true or personally meaningful.
02
Strange thoughts can happen
Tiredness and prolonged wakefulness can produce unusual, unwanted or seemingly bizarre thoughts. Their appearance does not mean that someone is losing control or that the thought reflects reality. Treating a thought as urgent or dangerous gives it greater influence.
02
Strange thoughts can happen
Tiredness and prolonged wakefulness can produce unusual, unwanted or seemingly bizarre thoughts. Their appearance does not mean that someone is losing control or that the thought reflects reality. Treating a thought as urgent or dangerous gives it greater influence.
03
Predictions are not events
The mind can present an imagined future (often a doom and gloom one) as though it is already happening. Recognising it as a mental prediction helps distinguish what is being thought from what is actually occurring now.
03
Predictions are not events
The mind can present an imagined future (often a doom and gloom one) as though it is already happening. Recognising it as a mental prediction helps distinguish what is being thought from what is actually occurring now.
Next Session
Managing the feeling of anxiety at night
Managing the feeling of anxiety at night
Having more choice in how you react to anxiety and difficult physical sensations at night.
Having more choice in how you react to anxiety and difficult physical sensations at night.
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE