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1 Assignment 1: Micro-Assignment Bio & Psych Sarah Harvey MACP Program, Faculty of Behavioural Sciences Western University PSYCH 6104- A Biological Approach to Counselling Instructor: Dr. Lee Submission Date: October 1, 2023

2 Growing up I have always had difficulty with sleeping and often felt fatigued throughout the day. When I was younger there was concern for sleep apnea. I would sleep with a large machine in my room and my mother would frequently run in to wake me when she thought I was not breathing. As I grew up this became less of a problem; the doctor said I needed to grow into my nostrils, and I do not seem to suffer from this anymore. I have a lot of anxiety when I sleep in past 08h00 because growing up my father valued an “early bird”, and always expressed disappointment when I was not awake early. This became complicated when I started shift work, including overnights, as I would continue to wake myself up at an early hour in fear of his disappointment. Even though I no longer live with my parents I find I still have a lot of guilt when sleeping in. I will not take naps, and I often try to defend myself to roommates about why I am sleeping. On days that I get enough rest, 7-8 hours, I still feel exhausted throughout the day and do not understand why. Falling asleep is always hard because of chronic pain in my back that prevents me from getting comfortable, and I tend to overthink while trying to fall asleep. Even when I am tired and try to sleep I cannot. I have tried drinking chamomile tea and taking melatonin, but nothing has helped. Even when I did fall asleep, I would wake up more exhausted the next morning. I make sure to maintain my daily lifestyle of juggling work, school, and social activities, though it is hard. I often feel like I have a terrible memory, trouble concentrating, I also eat very little and get sick often. I started dreading the idea of going to sleep, I usually wake up 4-5 times a night tossing and turning because of pain. I stopped taking melatonin because it made me feel groggy throughout the day. I have tried to understand why I am tired by speaking with my doctor, checking my oxygen when sleeping, and going in for a sleep test; but there were no significant insights. I often felt dismissed by medical professionals due to being young with chronic back pain, and find myself often feeling depressed, helpless and alone.

3 When speaking with my therapist they demonstrated undivided supportive listening and actively recognized the accumulated knowledge I had gained over the years while coping with my experiences (Slay-Westbrook, 2017). This recognition made me feel more comfortable and ready to accept help as I felt like a valued and equal partner in my healing. The therapist also provided literature-supported information for personalized treatment options, offering the best therapeutic practice and a deeper understanding of neuroscience. This provided me with proper psychoeducation, information of neuroplasticity, and mind-body connection to help me understand myself which offered reassurance (Shebib, 2022). Offering educational insights and validating therapeutic approaches restored my hope in the process of recovery. Areas of concern that the therapist discussed regarding my sleep quality and daily exhaustion were a potential circadian rhythm disruption, the importance of daily exercise, and proper food consumption. Daily fatigue may also be a result of inadequate nutrition leading to impaired cognitive functioning, and a weakened immune system. The energy our bodies require to function optimally comes from the macronutrients present in our diet, primarily carbohydrates, fats, and proteins (Krebs, 2000). Exercise has also been shown to impact the sleep-wake cycle by regulating neurochemicals and hormones. There is an increase in the release of endorphins which helps reduce stress by lowering cortisol levels. These biological mechanisms collectively contribute to improved sleep quality and increase the duration of restorative sleep cycles (Dolezal et al., 2017; Kredlow et al., 2015). The therapist also pointed out a circadian rhythm concern related to my sleep-wake cycle. Given my rotating nightly shift work, individuals that are required to alter their sleep-wake patterns to accommodate jobs may encounter sleep disruptions and daily fatigue. They mentioned that countermeasures like melatonin supplements and light therapy can help mitigate these issues (Pinel & Barnes, 2021).

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