As a necessary biological function, everyone needs sleep. But, far too many people find themselves getting less than the recommended seven to eight full hours each day. The effects go well beyond drowsiness and irritability. Sleep deprivation changes the way the brain and body function, making those with chronic sleep deprivation susceptible to any number of detrimental illnesses and conditions.

Though it is possible to push through sleep deprivation, it cannot be done without consequences. A tired brain is preprogrammed to slow down to help the body fall asleep. Neurons begin to send messages and signals at slower speeds, taking longer to process information. As neurons slow down, decision-making skills, reaction times, and reasoning abilities decrease. During sleep deprivation, the brain cannot react to outside stimuli at the same speed it normally does.

It’s not just cognitive skills that change within the brain during sleep deprivation. The brain alters how and when hormones are released. The loss of even one hour of sleep creates changes in appetite control and metabolism. Add to that the fact that the brain receives greater rewards for eating junk food  when you’re tired than when you’re well rested, and you’ve got the perfect conditions for overeating and unwanted weight gain. For that reason, obesity and other detrimental health conditions, including diabetes, high blood pressure, and heart disease, that come along with obesity are often linked to sleep deprivation.

With all of the changes that sleep loss causes in the brain, it comes as no surprise that emotions and moods alter as well. Most people have experienced a bad night’s sleep and the accompanying irritability the next day. In a study conducted at the University of Pennsylvania, subjects restricted to only 4.5 hours of sleep for one week reported higher levels of stress and mental exhaustion as well increased anger and sadness, supporting the idea that moods change with sleep deprivation.

A study, published by the Journal of Sleep Research, reviewed the levels of empathy reported by the subjects and observers of the subjects and noted that emotional empathy decreased after sleep deprivation.

With increased levels of irritability, anger, and sadness, it’s no wonder that there is a corresponding reduction in empathy and understanding. Conflict with our emotional regulation gets in the way of how we connect with and understand others.

The causes of sleep loss can vary but one common factor for many people is stress. However, as scientists try to study the relationship between sleep loss and stress, it’s hard to identify which comes first.

The cycle strengthens as the stress no longer surrounds events or situations but sleep itself. Conversely, stress levels continue to increase as chronic sleep deprivation continues.

Reducing sleep deprivation and putting a stop to the sleep-stress relationship, and sleep loss in general, requires a combination of awareness of healthy sleep conditions and developing healthy sleep habits.

For the best sleep, the bedroom must become a sleep sanctuary where outside cares can dissipate and the body can relax. Conditions in the bedroom should be:

Habits and behaviors also affect the quantity and quality of your sleep. For better sleep try:

It is easy to be enamored by an influential author or awestruck by a theory’s concepts but that does not automatically translate into successful treatment. I will pass on advice that was given to me and served me well.

In therapy, words on a page are much easier read than realized. Abstract existentialist ideas may be the root of someone’s problems, but if you cannot connect that to their daily struggles, that conversation may do more harm than good. If you want to conceptualize systematically but do not naturally think broadly, try out a more symptom-focused approach. Use your training or transitioning as a time of exploration.

You are expected to, and hopefully encouraged to make some mistakes while you’re learning. You are not expected to be perfect, so embrace that freedom. Trying out different techniques and philosophies make the intangible elements of theories tangible. It’s very different reading about how to swim than actually jumping in the deep end. Additionally, keep in mind that you are not starting from absolute zero. You already have pre-professional years of conversation and self understanding to draw from, so use experience as your guide but implementation as your filter.

Each theory has had its heyday, and with it, ardent followers. Be mindful of why you are drawn toward certain orientations over others. Are you simply following the lead of your favorite professor? Or is your school steeped in a single framework? Maybe your supervisor is the perfect blend of charismatic and effectual which makes their orientation appear to be the best. Do not let your environment be the only factor. Recognize the biases in your professional community and investigate alternative approaches. Go beyond your one semester class that tries to cram the buffet of ever expanding theories into digestible bits and pieces. You may be surprised at what language or interesting ideas you find. At worst, you confirm your initial thoughts about your practice. At best, they give you an advantageous perspective on your work.

Our profession places substantial weight on the decision of what orientation you choose, potentially more for ourselves than for the people we serve, but it’s a weighty task nonetheless. However, its importance is equaled to, if not surpassed by, the common factors of therapy (Laska et al., 2014; Rosenzweig, 1936). Depending on the research, the common factors of therapy, which include but are not limited to the therapeutic alliance, goal consensus or collaboration, and empathy, impact 30-70% of therapy’s success. Given that these factors play an unquestionable role in therapy, try to keep a balanced perspective when choosing a theoretical framework.

Once you make a decision, it isn’t permanent. We are not married or beholden to our theoretical orientation. As you progress in the field, keep an eye out for training opportunities that differ from clinical information you normally consume. Every theory contains transformative and potent ideas. Or put more cynically, even a broken clock is right twice a day. If you subscribe to psychoanalysis, do not be afraid to take a seminar on family systems work or attend an art therapy workshop if you’re a strict behaviorist. Reexamining how you approach a clinical problem is only beneficial. The more angles from which you can view an object only gives you a better understanding of how it truly looks.

My graduate program at Boston University was atheoretical but different professors leaned toward psychoanalysis, cognitive-behavioral theories, and positive psychology. The diverse playground of the theories piqued my curiosity. I spent the summer in between my master’s program reading the big name theorists in search of an answer. But they all seemed to have something worthwhile to offer. Feeling stuck, I asked for informational meetings with professors and therapists in the community. It was then that I was given the advice I gave before. So I kept reading and kept practicing. I realized that my biggest strength in conversation is being able to understand the other person’s perspective, which fit well with person-centered therapy.

I delved further into Carl Roger’s work and recognized that this theory not only matched my worldview, but it was easy for me to communicate, and felt comfortable to implement. I have since adopted some cognitive-behavioral language and positive psychology interventions when needed. I have humanistic roots but I’m willing and ready to adapt based on new research and the needs of my clients. Theoretical orientations are our tools for the making so be open and be mindful.

References

Laska, K. M., Gurman, A. S., & Wampold, B. E. (2014). Expanding the lens of evidence-based practice in psychotherapy: a common factors perspective. Psychotherapy, 51(4), 467.

Rosenzweig, S. (1936). Some implicit common factors in diverse methods of psychotherapy. American Journal of Orthopsychiatry,6(3), 412.

Professional counseling education does not have to end after graduate school. It can be a lifelong process that requires continuous learning and exposure to new methods, ideas, and discoveries. Some counselors pursue career development provided by professional organizations. Each organization provides unique benefits, from access to scholarly journals to liability insurance for internships and offers students the opportunity to get the most out of their professional development.

Involvement with a professional organization can be an instrumental part of a professional counselor’s identity and practice development. Not only do these organizations provide practical and financial benefits, but they also arm members with the latest literature, research, and discoveries. In short, they provide counselors with the tools needed to advocate and work with their clients.

Last updated: April 2020