When you have a pain you need to do the CBT stuff - stop the thoughts; examine the hot thought and emotions and evidence, and then reassess. It's disappointing that your therapist isn't helping with that.

You can also do CBT for sleep problems. So, uh, try that too.

(http://www.nhs.uk/Livewell/insomnia/Pages/myquestforsleep.as...)

Dr Chris Idzikowski, of the Edinburgh Sleep Centre, says that people with insomnia often worry about their sleep. "They worry about the consequences of not falling asleep," he says. "This worrying turns into a vicious circle: the more you worry, the less you sleep."

Dr Idzikowski says that breaking this cycle of anxiety about sleep is an important part of treating insomnia. "I tell my patients to focus on letting go of being awake rather than focusing on falling sleep," he says.

You might need extra help. "Sleep hygiene" is useful, but it's mostly about setting up a routine and sticking to it. Do you think a calming routine would help you unwind, and go to bed un-anxious?

There are exercises around "mindfulness" that might be helpful. Classes of meditation are helpful for this, but I'd be interested to see if there's any decent online meditation guides.

You might want to look on YouTube for ASMR videos. These are odd, in that they feature people whispering and using objects to make odd sounds. Some people feel the ASMR "tingle". I don't, but some of the videos are calming, and they're strange enough to distract me.

I liked Zopiclone as a short term intervention. I take it for a few days to kick me back into a sleep routine. It might not be a good choice for anxiety!

(http://www.nhs.uk/Livewell/insomnia/Pages/treatment.aspx)

Obviously this is not medical advice and I'm not a doctor and I have no experience or training etc.