Step one: Don't read you the riot act. Distraction is survival sometiems, so if that's what it takes, okay. Just... change up the methods of distraction. Avoid social media (if that's a thing for you). Play different games (I favor repetitive ones like solitaire before bed, after something more intensely distracting like a puzzle, sort of a "wind down.)
Step two: Ignore all that if it doesn't work.

My anger has been epic this summer. I'm ready to punch bricks, and I'm barely hanging on sometimes. Most times. What's helping me is the really-hard-puzzle, then easier puzzle, and I don't read at all. Evne the fluffiest reads are making me cry or rage.

the only other thing I do that seems to help is to sing. I am horrible at it, but if I sing along, it makes sure I breathe as well as express emotion without hitting anything.

Sometimes, painting it out helped me, but since I have nerve damage in my dominant hand, I just get more frustrated by artwork. That said, if you feel better after filling a piece of paper with black squiggles, hey, go for it! Tell the squiggles what you feel. Tell them to fuck off (sorry for my language)...

So far, the best thing seems to be solitude with my pets. They're very calming. Five minutes petting them, and I feel like life is okay.

Sorry so long. I'm in a similar boat, apparently.

Hopes for your healing and sleep.

I'll second the notion of NOT reading yourself the riot act. In my personal herstory, self-abuse is no more an effective therapy tool than the abuse of others which caused my PTSD in the first place. In fact, I believe self-abuse is even meaner because I know EXACTLY where all my most sensitive buttons are.

Small steps make the surest journey. I suggest you start with **just** being more gentle with yourself. Than might help you find clearer insights on how to heal.

Hope healing happens here. Be kind to your mind.

I had similar troubles. Thankfully my primary doc put me in touch with a music therapist. I was skeptical at first, however, it has been a game changer for me not only at night but throughout the day. I've learned to focus on the words and the stories of the songs. If is an instrumental tune I pick an instrument from the track and simulate playing it. Not just in my mind but physically. At night I play soft, soothing music and let my body sway and move with the music. I found myself relaxing muscles and tensions away without realizing it. During the day I use more energetic music and dance. Essentially using movement to release feelings, emotions. If I'm feeling overwhelmed or out of control I listen to an orchestral or symphonic piece and pretend I'm directing the piece. This all may sound nutty, as I thought it did. But so far, so good. Nothing ventured, nothing gained. Best wished. I hope you find your way through this.

I highly agree with wildcat, music is great therapy !!!!
Also water therapy ,and as I said before essential oils!!!!!! Frankincense ,is a must !!!!!
Cedar wood to help you sleep ! Hugs
The good book says : LAUGHTER ,is the best medicine !

NIghts, yeah, always, NorthernSoul. That's when we're often more alone with our ghosts than during the day, and so they come out to haunt us. Sometimes I've turned the tables on my ghosts when they've come by with haunting intentions by inviting them in for a chat rather than getting spooked when they show up. For me that's taken the form of what Holocaust survivor and psychiatrist Viktor Frankl called "logotherapy," or writing it out. I just let it flow, and when it works the ghosts seem to evaporate into thin air before the attention given to them directly. Don't know if that would work for you or not, but just speaking for me lots of times it does.

I relate insomnia keeps me awake lately. It sounds like you have flashbacks therapy could help. Melatonin for sleep helps. CBD gummies or oil may help. I am seriously thinking of ordering this because I also have chronic pain I read a lot to gain insight and have a therapist to guide me.

Big hug NS.... I agree to be as kind to you as you would be to someone else

Reading is great therapy for me... I can lose myself in books.. .. I often take Melatonin for a sleep aid... It's naturally in the body and an extra boost can really help....at least it does me... It's over the counter and inexpensive

I hope that you can have a restful night soon.... xo

Another plug for Melatonin from me, too, NorthernSoul. Since it's a hormone and not your usual tranquilizer, it has less of the side effects for me of sleeping pills like Ambien.