How can I manage fear when I am in a dark room?

Question

Hello doctor,

If my wife sleeps before me, I get paranoid and then cannot sleep till morning. I am generally paranoid when I am alone or in dark, otherwise. everything is normal with me. When I was a kid around 6 years old, I was attacked by a relative who was supposed to be possessed by a ghost. I was almost strangled to death by him, and after that, I never felt safe being alone. I am most paranoid while sleeping between 3 to 6 AM. Even the smallest noise scares me. I sleep 5 to 6 hours and on weekends, I sleep for 8 to 10 hours. I love sleeping, but the problem is I get paranoid and scared if my wife sleeps before me. I feel alone and scared. I only have half a teaspoon of coffee in the morning, so that I do not get too alert or paranoid at night, but some days, I am not able to sleep at night. I do sleep at 6 AM in the morning, and then get up late around 12 PM for my office. Caffeine seems to increase my paranoia. I can never sleep alone in a room, day or night. If I have to sleep, I need music or the TV on. Whenever I am alone in the dark, I keep thinking about dead people and ghosts. What should I do to turn off my paranoia?

Answer 1

Hello,

Welcome to icliniq.com.

The best option is to consult a psychiatrist or clinical psychologist in-person, for a detailed evaluation. CBT (cognitive behavioral therapy) can then be used for treatment. Practice relaxation techniques like breathing exercises daily. PMR (progressive muscle relaxation) can also help. Imagine yourself in a scary situation and then try to relax using breathing exercises or relaxing. Once you are comfortable with it, put yourself in a real situation, that is, alone in a dark room and try to relax using above methods. Engage yourself in a hobby when you are alone. Avoid caffeinated drinks, using TV, mobile, laptop, etc., half an hour before sleep. Logging down your negative thoughts uncensored can also decrease related anxiety. Remember every problem has a solution you just need to solve it, and help is just a step away. Feel free to ask if you have any further queries. Thank you.