{"experience_type": "Current Experience", "emotion_type": "sadness", "problem_type": "ongoing depression", "situation": "Every few nights at nighttime, I get severely depressed and I don't know why", "survey_score": {"seeker": {"initial_emotion_intensity": "5", "empathy": "5", "relevance": "5", "final_emotion_intensity": "4"}, "supporter": {"relevance": "5"}}, "dialog": [{"text": "Good afternoon, what can I help you with today?", "speaker": "sys", "strategy": "Question"}, {"text": "Hi, I'm just wanting to talk about my sadness that happens every now and then. Sometimes at night, (and only at night) I get in these super depressive moods and have almost mental breakdowns about everything in my life. But it doesn't happen all the time... only sometime and I don't know why", "speaker": "usr"}, {"text": "That sounds like a really difficult situation to be in, I'm sorry to hear you're going through that.", "speaker": "sys", "strategy": "Affirmation and Reassurance"}, {"text": "Yeah it is, and I'm not sure why it happens", "speaker": "usr"}, {"text": "Especially when the sun starts going down sooner, it can seem like we have less time, and as if things are closing in upon us.", "speaker": "sys", "strategy": "Affirmation and Reassurance"}, {"text": "Yeah exactly. Where I live, we just had daylight savings so it gets dark around 5:30 PM and it feels like my days are just wasted", "speaker": "usr"}, {"text": "There are a few strategies you could use to combat that. Personally, I try to soak in as much sunlight as possible before it goes down. Sometimes that will mean moving your work space, maybe getting up earlier to have a cup of coffee in the sunrise, maybe it's scheduling breaks into your day where you specifically get some vitamin D.", "speaker": "sys", "strategy": "Providing Suggestions"}, {"text": "As far as the intrusive and repetitive nature of the thoughts, have you ever consulted with a therapist or other mental health professional? Obsessive thoughts are sometimes a sign of anxiety.", "speaker": "sys", "strategy": "Reflection of feelings"}, {"text": "Yeah that is good advice. I definitely need to work on getting myself up earlier in the mornings, I've just come so accustomed to my current sleep schedule.", "speaker": "usr"}, {"text": "And in all honesty, I haven't tried a therapist yet... I'm scared it will be hard to open up to a stranger", "speaker": "usr"}, {"text": "That's an understandable fear.", "speaker": "sys", "strategy": "Affirmation and Reassurance"}, {"text": "I challenge you to think about it as not too different from this chat here; An opportunity to get some objective advice and perspective.", "speaker": "sys", "strategy": "Providing Suggestions"}, {"text": "Wow yeah I didn't even really think about that... And I'm sure there are ways to get in contact with therapists without having to be face to face? I just like the anonymous aspect of it. I feel like I come across as weak if people see me for me", "speaker": "usr"}, {"text": "Yes, BetterHelp is one of those I believe", "speaker": "sys", "strategy": "Providing Suggestions"}, {"text": "TalkSpace is another one", "speaker": "sys", "strategy": "Providing Suggestions"}, {"text": "Yeah that's true I have heard of BetterHelp. Maybe I should reach out on one of those platforms when I feel like I am going into one of my depressive episodes.", "speaker": "usr"}, {"text": "It may be helpful! As far as I understand it's exceptionally easy to switch between therapists on that service, too. So if the first one is not a good fit, you can try someone else.", "speaker": "sys", "strategy": "Providing Suggestions"}, {"text": "The biggest piece of advice that I can give you is some that I've recently been enacting for myself: When you get into the spiral, and you can't shake the nasty repeated thoughts, even if you \"need\" to sleep, get out of bed and move to a different room. Change the situation up, get some tea, sparkling water, whatever you want, but change what your body is literally doing.", "speaker": "sys", "strategy": "Providing Suggestions"}, {"text": "Oh yeah! That's true! I will try it. And also try to incorporate a better sleep schedule. And that is very helpful thank you. I do live in a small apartment, but I have noticed that when I get out of bed and at least move to the couch, it is a different environment even though it wouldn't seem like it. I never thought how that would help me though. I will totally do it more often when I am slumping", "speaker": "usr"}, {"text": "You sound optimistic and like you're open to trying new things to help, I think you're going to start feeling better soon.", "speaker": "sys", "strategy": "Affirmation and Reassurance"}, {"text": "LOL my friend calls that \"vacation bed!\" and sleeps on the couch over the weekend like it's a treat :-D", "speaker": "sys", "strategy": "Self-disclosure"}, {"text": "Yeah I definitely want to try what I can! And that is awesome haha the vacation bed! Love it", "speaker": "usr"}, {"text": "Thank you so much for our conversation!", "speaker": "usr"}, {"text": "It really motivated me to try new things to help", "speaker": "usr"}, {"text": "Things may take some time, but every time you take action to get better, it will help. You are very welcome!", "speaker": "sys", "strategy": "Others"}, {"text": "I hope you have a wonderful evening :-)", "speaker": "sys", "strategy": "Others"}, {"text": "Thank you! You as well", "speaker": "usr"}], "seeker_question1": "", "seeker_question2": "", "supporter_question1": "No", "supporter_question2": "no"}