How to achieve outcome independence when symptoms severe?

[Lalaland123]

I think I do understand the principle of outcome independence but still struggle to apply it. With cfs/pots/pain I'm doing quite well concerning this principle but I really struggle applying it to severe insomnia although I know that it is probably the key to improvement.

Before starting JournalSpeak I honestly thought I didn't have anxiety at all but journaling helped me understand that I indeed have an anxiety problem. I've read that anxiety about not being able to sleep and similar thought patterns are one of the main causes of insomnia. I've discovered the YouTube channel "Fearless Sleep" and the advice she is giving is great.

Nevertheless I really struggle to not fear the next night since I feel really horrible the next day with little sleep in combination with cfs. Every minute of the day is a struggle and almost feels like torture. My brain feels inflamed and is burning, my eyes are burning and I'm unable to tolerate any light. This isn't comparable to pure insomnia (I've had insomnia my entire life, some months pretty severe) or pure cfs/pots/pain/migraines without insomnia. It's way way worse for me likes this. Is there a mild approach to applying outcome independence in these situations? Is reducing (but maybe not diminishing) anxiety also going to help?

Edit: I forgot - someone already recommended Claire Weekes in my first thread and I'm definitely going to read her book, but right now I'm unable to read until the insomnia improves a litte.

 

[Cactusflower]

Can you use medications to help you sleep? That would be a benefit right now and help you gain some traction with outcome independence, and be able to better experience life and do this work..sometimes you just have to use a bandaid for awhile: whatever gets you to the next step. Patience and kindness towards yourself will also help pave the way to outcome independance.

 

[Lalaland123]

Thanks. You're probably right, even though I always wanted to improve the insomnia without meds and it somehow feels a little bit like cheating, maybe now is not the time. It was the same with Cfs, pacing and calming the nervous system helped me out of a quite severe state and only then was I able to gain more confidence and achieve outcome independence (plus do the work required for healing from tms).