Struggling with Work and Sleep: A Mental Health Perspective - Psychiatry

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Hello, Doctor: I skipped work again today, less than a week since the last time.
I have had issues with oversleeping and missing work for a long time! I understand that sleep is necessary when the body feels tired.
However, this has been the case since I became ill in the past! A doctor once advised me to go to bed earlier, but regardless, while going to bed early might help me wake up earlier, I don’t want to go to work that early; I at least want to use some time to prepare for the national exam.
Since I transferred to a new unit in August this year, I feel like I have less time than before.
My commute takes half an hour each way, totaling an hour, and the work is even more exhausting than before.
Additionally, since I work in the mountains, the wear and tear on my motorcycle is unavoidable.
With all these factors, I have grown to dislike my current unit and job.
After work, whether I finish at 4 PM or stay an extra hour until 5 PM, I still have to buy lunch boxes and bread for the next day, among other things.
Sometimes I also need to go for rehabilitation or outpatient appointments.
I have a history of oversleeping and being fired from previous jobs! Now at this company, they have been very accommodating to me multiple times...
Honestly, I shouldn’t be making such mistakes, but I just can’t seem to avoid it! Moreover, when I transferred to the new unit this year, I greedily signed up for a cram school for the national exam without telling my father.
If my father knew I was secretly attending cram school, he would definitely scold me.
But I have always believed in striving for higher goals.
However, I am almost 42 years old now, and I am no longer in the age of dreaming like a young person.
At the same time, there are news reports stating that public service jobs are not as good or popular as they used to be, and there are cases of people resigning! This makes me doubt my current choices! I originally planned to split my focus evenly between work and exam preparation.
However, no one can give 100%, and even if I allocate 40% to work and 50% to preparation, I still feel overwhelmed.
I feel like everything is a mess now; initially, it was just work, and although I transferred units, I was managing fairly well.
But after adding the element of studying at cram school, it became chaotic! Later on, I hardly studied, or only did so on weekends through video calls or reading, and it turned into a mess.
I really don’t want to fail the exam, and I don’t want to attend cram school only to end up with worse scores than if I hadn’t attended! I don’t understand why I feel so sleepy? After sleeping, I want to sleep even more! My psychiatrist has also mentioned that the medication he prescribed does not contain any sedative components.
I want to pull myself together, but sometimes this flaw really bothers me! Could it be that I am lazy? I truly don’t know.
Thank you for your response, Doctor.

Guo Zhao Ru, 40~49 year old female. Ask Date: 2020/12/14

Dr. Liang Sunyuan reply Psychiatry


Hello Mr.
Kuo: Although work can be challenging, it is a form of contribution, putting in effort for the company, and broadly speaking, it is also a contribution to society.
For oneself, it also provides a source of income.
Every day is a new beginning, and while there may be days when performance is not up to par, I encourage you to stay motivated and start anew.
In life, we inevitably face choices, and it is natural to make poor decisions at times.
As long as there is learning and growth from these experiences, they still hold value.
Wishing you all the best.

Reply Date: 2020/12/14

More Info


It sounds like you are experiencing a complex interplay of stress, sleep issues, and perhaps some underlying mental health concerns. Your situation is not uncommon, especially for individuals juggling multiple responsibilities such as work, studying for exams, and managing personal health issues. Let's break down some of the factors at play and explore potential strategies for improvement.


Understanding Your Situation
1. Sleep Issues: You mentioned that you sometimes sleep in and miss work, which can be a sign of sleep deprivation or poor sleep quality. Chronic sleep deprivation can lead to a cycle of fatigue, making it harder to wake up and function during the day. It’s essential to understand that sleep is not just about quantity but also quality. Factors such as stress, anxiety, and even physical health can significantly impact your sleep patterns.

2. Work and Study Stress: Transitioning to a new job and adding the pressure of preparing for national exams can be overwhelming. The commute and the demands of your new role may leave you feeling drained, which can exacerbate feelings of inadequacy or frustration. It’s crucial to recognize that feeling overwhelmed is a valid response to your current circumstances.

3. Mental Health Considerations: You mentioned that your psychiatrist has prescribed medication that does not contain sedatives. This suggests that your doctor is focusing on managing your mental health without relying on sleep aids, which can be beneficial in the long run. However, if you are still struggling with excessive sleepiness and fatigue, it may be worth discussing this with your doctor again to explore other treatment options or adjustments.


Strategies for Improvement
1. Sleep Hygiene: Establishing a consistent sleep routine can help improve your sleep quality. Aim to go to bed and wake up at the same time every day, even on weekends. Create a relaxing bedtime routine that signals to your body that it’s time to wind down. This could include activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

2. Time Management: Given your busy schedule, effective time management is crucial. Consider using a planner or digital calendar to organize your tasks and allocate specific times for studying, work, and personal time. Breaking your study material into manageable chunks and setting realistic goals can help reduce feelings of being overwhelmed.

3. Physical Activity: Regular exercise can significantly improve sleep quality and reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week. This could be as simple as walking, cycling, or engaging in a sport you enjoy. Exercise can also boost your mood and energy levels, making it easier to tackle your responsibilities.

4. Mindfulness and Relaxation Techniques: Incorporating mindfulness practices such as meditation, yoga, or tai chi can help reduce anxiety and improve your overall mental well-being. These practices can also enhance your ability to focus and manage stress more effectively.

5. Seek Professional Support: If you continue to struggle with sleep and feelings of being overwhelmed, consider seeking additional support from a mental health professional. Cognitive-behavioral therapy (CBT) has been shown to be effective for insomnia and anxiety. A therapist can help you identify and address the underlying issues contributing to your sleep difficulties and stress.

6. Communicate with Your Employer: If possible, have an open conversation with your employer about your workload and any challenges you are facing. They may be able to offer support or accommodations that can help you manage your responsibilities more effectively.


Conclusion
Your situation is complex, and it’s understandable to feel overwhelmed. By implementing some of these strategies and seeking support, you can work towards improving your sleep quality and managing your stress levels. Remember, it’s essential to be patient with yourself as you navigate these challenges. Change takes time, and seeking help is a sign of strength, not weakness.

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