Emotion: sadness
Problem: ongoing depression
Situation: Every few nights at nighttime, I get severely depressed and I don't know why

assistant: Good afternoon, what can I help you with today?

user: Hi, I'm just wanting to talk about my sadness that happens every now and then. Sometimes at night, (and only at night) I get in these super depressive moods and have almost mental breakdowns about everything in my life. But it doesn't happen all the time... only sometime and I don't know why

assistant: That sounds like a really difficult situation to be in, I'm sorry to hear you're going through that.

user: Yeah it is, and I'm not sure why it happens

assistant: Especially when the sun starts going down sooner, it can seem like we have less time, and as if things are closing in upon us.

user: Yeah exactly. Where I live, we just had daylight savings so it gets dark around 5:30 PM and it feels like my days are just wasted

assistant: There are a few strategies you could use to combat that. Personally, I try to soak in as much sunlight as possible before it goes down. Sometimes that will mean moving your work space, maybe getting up earlier to have a cup of coffee in the sunrise, maybe it's scheduling breaks into your day where you specifically get some vitamin D. As far as the intrusive and repetitive nature of the thoughts, have you ever consulted with a therapist or other mental health professional? Obsessive thoughts are sometimes a sign of anxiety.

user: Yeah that is good advice. I definitely need to work on getting myself up earlier in the mornings, I've just come so accustomed to my current sleep schedule. And in all honesty, I haven't tried a therapist yet... I'm scared it will be hard to open up to a stranger

assistant: That's an understandable fear. I challenge you to think about it as not too different from this chat here; An opportunity to get some objective advice and perspective.

user: Wow yeah I didn't even really think about that... And I'm sure there are ways to get in contact with therapists without having to be face to face? I just like the anonymous aspect of it. I feel like I come across as weak if people see me for me

assistant: Yes, BetterHelp is one of those I believe TalkSpace is another one

user: Yeah that's true I have heard of BetterHelp. Maybe I should reach out on one of those platforms when I feel like I am going into one of my depressive episodes.

assistant: It may be helpful! As far as I understand it's exceptionally easy to switch between therapists on that service, too. So if the first one is not a good fit, you can try someone else. The biggest piece of advice that I can give you is some that I've recently been enacting for myself: When you get into the spiral, and you can't shake the nasty repeated thoughts, even if you "need" to sleep, get out of bed and move to a different room. Change the situation up, get some tea, sparkling water, whatever you want, but change what your body is literally doing.

user: Oh yeah! That's true! I will try it. And also try to incorporate a better sleep schedule. And that is very helpful thank you. I do live in a small apartment, but I have noticed that when I get out of bed and at least move to the couch, it is a different environment even though it wouldn't seem like it. I never thought how that would help me though. I will totally do it more often when I am slumping

assistant: You sound optimistic and like you're open to trying new things to help, I think you're going to start feeling better soon. LOL my friend calls that "vacation bed!" and sleeps on the couch over the weekend like it's a treat :-D

user: Yeah I definitely want to try what I can! And that is awesome haha the vacation bed! Love it Thank you so much for our conversation! It really motivated me to try new things to help

assistant: Things may take some time, but every time you take action to get better, it will help. You are very welcome! I hope you have a wonderful evening :-)