teknik konseling sesi 3 dengan teknik cbt

Summary

This counseling session focuses on helping the individual manage their sleep patterns and reduce insomnia. The conversation explores the client's struggles with late-night tasks, poor sleep habits, and their reflections on past mistakes. The counselor provides guidance on establishing a relaxing bedtime routine, eliminating distractions like phones, and practicing mindfulness techniques like deep breathing. The client is encouraged to track progress and make gradual adjustments. Despite challenges, the client shows a willingness to improve and is motivated to adopt healthier sleep practices for a better future.

Takeaways

• 😀 The client struggles with maintaining a consistent sleep routine due to late-night academic work and the temptation to use devices before bed.
• 😀 Cognitive distortions, such as black-and-white thinking, lead the client to feel that missing an ideal sleep routine means complete failure, causing guilt and stress.
• 😀 The client experiences difficulty falling asleep due to external distractions, particularly sounds and the urge to check their phone.
• 😀 The client recognizes that their most productive time is late at night, which contributes to their struggle with sleep hygiene and creates a cycle of insomnia.
• 😀 The counselor emphasizes the importance of gradual changes and offers small steps, such as setting a bedtime and using a timer to improve sleep habits.
• 😀 The client is guided to use mindfulness techniques, such as deep breathing exercises, to help calm the mind before sleep and break the cycle of restless thoughts.
• 😀 Sleep hygiene practices, such as turning off lights, avoiding screens, and creating a calm environment, are recommended to help the client improve their sleep quality.
• 😀 The client acknowledges their tendency to fall into a pattern of regret after disrupting their sleep routine, which further compounds their anxiety and sleep difficulties.
• 😀 The counselor encourages the client to be patient with themselves and avoid judging their progress too harshly, recognizing that change requires time and consistency.
• 😀 Actionable steps for the client include journaling their sleep patterns, using relaxation techniques consistently before bed, and gradually adjusting their sleep schedule to improve their overall well-being.

Q & A

What is the main issue the individual is facing regarding sleep?

The individual is struggling with inconsistent sleep patterns, often unable to fall asleep due to distractions such as external noises and internal thoughts. They also experience difficulties because of late-night activities and procrastination, which affect their ability to sleep at a consistent time.

What are the cognitive distortions mentioned during the session?

The individual exhibits black-and-white thinking and regret. For example, they feel stuck in their poor sleep habits and often think that they’ve 'ruined' their routine, leading to further procrastination. The individual also feels a sense of guilt for not being able to stick to their ideal sleep schedule.

What strategies did the counselor suggest to improve sleep habits?

The counselor recommended several strategies: setting a consistent bedtime, eliminating distractions (e.g., turning off the phone and dimming lights), practicing relaxation techniques such as deep breathing exercises, and gradually making small changes to the sleep routine.

How did the individual feel about the changes suggested during the session?

The individual acknowledged that the changes would be challenging but expressed a willingness to try and believed that gradual adjustments would eventually help them improve their sleep habits. They felt somewhat positive about the process but recognized that consistency would be key.

What specific actions did the individual take to try and improve their sleep?

The individual tried to follow the counselor's advice by attempting to relax and focus on breathing exercises before bed. They also tried turning off their phone and setting a bedtime around 10 PM, although they struggled with the temptation to work late and check their phone.

How did the individual feel after reflecting on their sleep habits and actions?

After reflecting, the individual admitted to feeling regret about their habits but also recognized that change was possible. They felt a mixture of frustration due to ongoing struggles but also a sense of hope that small adjustments could eventually lead to improvement.

What was the individual’s self-assessed scale of improvement by the end of the session?

At the end of the session, the individual rated their improvement at 6.5 on a 10-point scale, indicating that while they still faced challenges, they felt somewhat better and were more open to continuing with the suggested strategies.

Why does the individual find it difficult to maintain a consistent bedtime?

The individual struggles to stick to a bedtime due to procrastination, especially when they are working on tasks late at night or feel more productive during the evening hours. This often leads to staying up later than planned, making it harder to sleep on time.

What role does caffeine play in the individual’s sleep issues?

The individual mentioned that consuming caffeine, particularly in the evening, sometimes disrupts their ability to fall asleep. They acknowledged that while caffeine didn’t usually affect them during the day, it had a significant impact at night, especially if consumed late.

How did the counselor help the individual address their issues with falling asleep?

The counselor helped the individual address sleep difficulties by introducing relaxation techniques, such as controlled breathing, to calm the mind and body before sleep. The counselor also emphasized the importance of creating a calm, distraction-free environment by eliminating phone use and dimming lights.