Overcoming Insomnia, Anxiety, and Fear: A Professor's Personal Journey to Recovery

Editor's Note: This is a heartfelt story from one of our clients, an American-Chinese university professor who once struggled deeply with insomnia and anxiety. Initially, he had a strong fear of sleep due to his sensitive and overthinking nature, making recovery particularly challenging. After consistent psychological support and visible improvements, his sleep gradually stabilized. We eventually became close friends and continue to exchange thoughts and life experiences. He has been very supportive of my work, and I'm grateful for our connection.

From Fear to Relief: How I Regained Control of My Sleep

As soon as I lay down, sleep would elude me completely, and my heart would race. My name is Liu, born in 1979 in a rural village in Heilongjiang Province. I spent many years in education, took many detours in life, and finally landed a teaching position at a small university in 2015. Life slowly became stable. I have one child, who is now 8 years old.

Although I was born in the northeast of China, my personality has always been quite sensitive. I never smoked or drank, and I often worried about how others perceived me. As my therapist, Dr. Niu, once pointed out, these traits are common among people who suffer from insomnia.

The Onset of My Insomnia

In early 2022, during a particularly stressful spring semester, my wife was overwhelmed with work, and I had to take on most of the household responsibilities. At the same time, I was struggling to prepare my lectures. To make matters worse, I was adjusting to a CPAP machine for sleep apnea and found the mask uncomfortable. My sleep began to deteriorate.

Initially, I would wake up around 5 a.m. and struggle to fall back asleep. Eventually, I started having trouble falling asleep at night. Despite feeling exhausted, as soon as I hit the bed, my mind would race, and my heart would pound. Even when I managed to fall asleep, I would wake up suddenly, often after terrifying nightmares—like losing my daughter or slamming the brakes on a speeding car that wouldn't stop.

During the day, I felt foggy and unmotivated. I visited a sleep specialist who prescribed Trazodone 50mg and recommended CBT (Cognitive Behavioral Therapy). At the time, I didn't understand what CBT was and didn't look into it seriously. As my insomnia worsened, I became terrified of becoming dependent on medication. I read online about people developing addictions to sleep drugs, which led to depression and even suicide. After reading those stories, my anxiety spiked, and my sleep issues only got worse. There were two nights when I barely slept at all. It was a vicious cycle of fear and insomnia.

Looking back, I can laugh at how much I scared myself unnecessarily.

Breaking the Cycle: My Recovery Journey

There were nights when I felt completely alone and helpless. The emotional weight of insomnia is something only someone who has experienced it can truly understand. I reached out to my wife, friends, and family for support, but no one could truly ease my burden. Eventually, I realized I had to do something different.

I came across the Youlai Psychological public account on WeChat and connected with Dr. Niu. At first, I wasn't sure I could trust him—especially after being scammed online recently—but I desperately needed someone to listen. I was at the point where I was willing to try anything. I paid for a session and explained everything. He analyzed my situation and laid out a recovery plan for the first week. Later, I learned that his approach was a modified version of CBT-I, or Cognitive Behavioral Therapy for Insomnia.

Small Steps Lead to Big Changes

I followed his plan for a week, and I noticed a real shift. My anxiety eased, and my sleep improved slightly. In the following weeks, he encouraged me to stay consistent, accept what was happening, and be patient. His psychological support and small lifestyle adjustments made a huge difference. Accepting my anxiety around sleep helped break the cycle between fear and insomnia.

As my sleep stabilized at 5–6 hours per night, I gradually reduced my medication—cutting down from a full pill to half, then a quarter, and eventually stopping altogether. Three months later, I can now sleep 6–7 hours straight most nights. If I do wake up, I can fall back asleep easily. While I still have the occasional rough night, I no longer panic. I've gained confidence in my ability to manage my sleep.

I know that if I have a bad night, taking a quarter of a pill will help me rest better the next night. I can still perform well at work and manage my daily responsibilities. That peace of mind alone is worth everything. I'm incredibly grateful to Dr. Niu. The money I invested in his guidance was well worth it. He's someone who has personally experienced insomnia and has years of psychological counseling experience. He knows how to tailor a plan to each individual.

Support Systems Matter

One thing I learned is that it's hard to share everything with family and friends because they worry. Instead, I found it more helpful to be completely honest with Dr. Niu. He listens carefully, understands deeply, and genuinely wants to help you find solutions.

My Top 7 Tips for Recovering from Insomnia

1. Stop Complaining About Insomnia
It doesn't help anyone. It only adds stress to your loved ones who want to support you but don't know how. If you need to vent, talk to a professional like Dr. Niu. He's there to listen without judgment.

2. See Life Challenges as Opportunities for Growth
Insomnia can be a form of emotional training. I realized that even with only 3 hours of sleep, I could still get through the day—including driving. On the worst nights, I could still handle household tasks. Just be cautious when driving—ask a friend for help if needed.

3. Exercise Regularly
Movement is the best natural sleep aid. During my worst insomnia, I walked 20,000 steps every day. Over time, I saw real improvements. You don't have to walk—any activity that makes you sweat counts. Stay consistent, and it will help your sleep.

4. Focus on Living Fully
Stay engaged with work, relationships, and hobbies. Take care of yourself and your loved ones. When your life is meaningful and fulfilling, sleep often follows naturally.

5. Use Sleep Restriction to Improve Sleep Efficiency
Dr. Niu helped me understand this method thoroughly. Instead of endlessly searching online for solutions, talk to someone who knows what they're doing. Trying to force sleep or obsessing over it only makes things worse. Letting go and going with the flow often works best.

6. Don't Worry About Lingering Symptoms
When you start to recover, you might feel pressure in your head during the day, almost like a tight band around it. Don't panic—this is normal and will fade with time.

7. Practice Deep Breathing for Anxiety Relief
Abdominal breathing helped me relax before bed. You can find guided relaxation exercises on the Youlai Psychological platform to support your recovery.

Final Thoughts

I hope my story gives you hope and practical tools to manage your insomnia. Recovery is possible. If you're struggling, don't hesitate to reach out to a professional and stay consistent with your plan.

Note: This article was published with the subject's informed consent. The methods mentioned are for reference only. Due to individual differences, please consult a qualified professional if you have questions. Do not attempt self-treatment or give up quickly if results are not immediate.

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