When Sleep Becomes An Escape

A gentle guide for returning to the day

This is not a sleep challenge. There is no requirement to complete every step.

1. Notice what is happening

Choose whichever statement fits today:

You do not have to settle on one explanation.

2. Check one immediate need

Before returning to sleep, or when you next wake, consider whether you need:

3. Choose a small point of contact with the day

You might:

• Sit up and place your feet on the floor.
• Open the curtains.
• Drink some water.
• Eat something simple.
• Reply to one important message.
• Ask someone to help with one task.

Choose one. More is optional.

4. Name what you may be avoiding

Complete this sentence if it feels useful:

One thing I am finding difficult to face is:

Is it urgent?

If it is urgent and you cannot manage it alone, asking for assistance counts as taking action.

5. Keep a short message ready

You can copy or adapt this:

"I'm having a difficult time managing things at the moment. There's something I need to deal with, but I'm struggling to get started. Could you help me work out the first step?"

Remember

You do not have to earn rest by completing a task.

If you are experiencing significant changes in sleep, persistent exhaustion or worsening depression, professional support may be needed alongside everyday coping strategies.