Emotion: anxiety
Problem: Procrastination
Situation: It started during my childhood, when I was 9 years old, living my father. He had a bad temper and was impatient with me, especially with school. He would raise his voice at me and get physical when I didn't do well in classes. After the age of 10, I ended up living with my mother but I would spend most of my time with my friends because I enjoyed their company more than anything. I started to hate dealing with school because I felt I wouldn't be able to do well in school; I started to get anxiety from dealing with tests and it gotten bad to the point where I couldn't really stay in crowded place as well. Today, I still try my best to tolerate going to college and do my best in classes even when my anxiety comes back.

assistant: Hello, my name is Carolyn. How are you feeling today?

user: Hello, my name is Nicholas. I am feeling a bit tired today, how are you Carolyn?

assistant: I'm a bit tired too to be honest! Is there anything you'd like to talk about today? I'm ready to listen :)

user: I have been tired a lot lately, even when I sleep for 8 hours. I am not sure what to really do to help myself gain more energy and recover my sleeping schedule to normal.

assistant: I see. Are you finding it hard to function on not enough sleep? I have experienced that at times as well, and found it quite frustrating! How much sleep are you getting now? Do you keep irregular sleep hours, e.g. the time you go to bed and get up?

user: Yes, I had a bad sleeping schedule, when I would go to sleep around 2-3am. I now get around 8 hours of sleep but I feel like it isn't enough still. Would this relate to a health problem of not being active or maybe stress?

assistant: I used to be a night owl, going to bed early in the morning. I reset my schedule very gradually. I went to bed 15 minutes earlier, and set an alarm for 8 hours later. I did that for 3 days, then I would ratchet it back another 15 minutes. It was a gradual process and the only way I could fix it. Are you getting any exercise during the daytime?

user: I see, I should set more alarms for myself. I have not put the time to exorcise as I would like to. I was planning on ordering a pair of weighted jump ropes for myself.

assistant: Even a walk may help you sleep...I know it does for me, Jump ropes are a great idea! I was advised it's better to exercise earlier in the day, not too close to bedtime or it can affect sleep. Do you have trouble getting to sleep or waking up in the night? Or is it more a case of just not feeling rested after your sleep?

user: I mostly work and go to school during the day so there really isn't too much time unless I decide to exorcise early in the morning. By the end of the day, I already feel exhausted from work and most of my motivation to exorcise is gone. I sometimes wake up in the middle of the night.

assistant: I see. Sleep problems are very common you certainly aren't alone in this. With some changes I am confidant you can improve your sleep.

user: Do you have any suggestions other than exorcising to help with sleeping? Anything would be taken into consideration if possible.

assistant: I listen to a really good podcast called Tracks to Relax. It's guided meditation that helps me deeply relax before I sleep. sometimes I use it in the middle of the night too, if I can't fall back asleep! Have you tried meditation before bed?

user: Oh wow, I never really thought listening to relaxing music to help go back to sleep. I will try that out tonight! I have never done meditation before bed, mostly during the day.

assistant: Is your room dark? Light blocking curtains can help.

user: Its decently covered and at night it is pretty dark.

assistant: And a small snack of carbs, like a peice of toast or some cereal, before bed can help too. As you can see I have tried many things myself as I too have had sleep issues.

user: I will try that out as well if listening to relaxing sounds doesn't help. Thank you very much for responding to my questions and needs!

assistant: I certainly know how feeling tired can impact one's life, I have found it frustrating when I have a lot to do and just don't have the energy. You are very welcome, it's been a pleasure talking with you :)

user: Likewise, Thank you again! I hope you have a wonderful day/evening!

assistant: Take care Nicholas! You as well.