I usually get the urge right before bed. Usually when I read posts, they say the best way to get away from PMO is to do something else or go out in public but I'm literally trying to go to sleep. Help please. I relapsed yesterday and feel so ashamed.
No need to feel ashamed -- I think this is a common dilemma and one I struggled with -- but you do need a plan. For me I had relied for years on PMO to fall asleep, so I need a variety of strategies to relax and get as tired as possible like meditating, reading, watching something without triggers, or playing solitaire on the phone. If I don't fall asleep right away (like in 10-15 minutes), I get up and start again rather than just lying in bed, which I know from experience could easily lead to PMO. Initially it meant getting a lot less sleep because it took forever and several tries to fall asleep, but I was willing to give that up temporarily to break the habit, and after a couple of weeks it normalized and now I have a lot more energy when I wake up with no PMO. I also get up immediately in the morning so I don't stay in bed and get tempted. Hope that helps.
