dreaminess) and resting your brain. Sell yourself on the idea that staying awake is not a catastrophe. Do not decide to give up on sleeping for the night and get up for the “day.”
if you are c alm B uT Wi De aW ake:
 7. Get out of bed; go to another room and read a book or do some other activity that will not wake you up further. As you begin to get tired and/or sleepy, go back to bed.
 8. Try a light snack (e.g., an apple).
if you are a nxiou S or r umina TinG
 9. use the cold water T ip skill. Get right back in bed and do the paced breathing T ip skill.
(See Distress Tolerance Handout 6: TIP Skills: Changing Your Body Chemistry.) 
Remember, if you have any medical condition, get medical approval before using cold water.
10. Try the 9–0 meditation practice. Breathe in deeply and breathe out slowly, saying in your mind the number 9. On the next breath out, say 8; then say 7; and so on until you breathe out 
saying 0. Then start over, but this time start with 8 (instead of 9) as you breathe out, followed 
by 7, and so on until you reach 0. Next start with 6 as you breathe out, and so on to 0. Then start with 5, then with 4, and so on until you have gone all the way down to starting with 1. (If you get lost, start over with the last number you remember.) Continue until you fall asleep.
11. f ocus on the bodily sensation of the rumination (rumination is often escape from difficult 
emotional sensations).