If you have taken care of any health concerns connected with your insomnia, there are two things to consider - sleep "hygiene" and relaxation techniques. The basics of sleep hygiene usually taught in health classes I'm sure you already know: (1) get exercise during the day but don't exercise within an hour of the time you want to sleep; (2) get into a routine of going to sleep at the same time each day; (3) as part of your daily routine, do something soothing before going to bed, like taking a warm bath.

If these measures haven't worked, using a formal relaxation technique like meditation, deep rhythmic breathing, or deep muscle relaxation almost guarantees success. You can find instructions for these techniques at

http://counseling.uchicago.edu/vpc/

How do I know if I have an alcohol problem?

There are several signs of having an alcohol problem including:

Developing an increased tolerance to alcohol (it takes more alcohol consumption to get the same buzz)

Feeling annoyed by other people who criticize your drinking behavior

Experiencing legal problems associated with alcohol use (DUI, Public Intoxication, Underage Drinking)

Thinking that you should cut down on your alcohol use but being unable to do so

Being unable to limit your use (can't stop once you begin drinking)

Not meeting work or school responsibilities because of drinking (e.g. not making it to class or work because of a hangover, not studying because you were partying)

Experiencing other negative consequences because of drinking (e.g. getting into physical or verbal fights, doing things that you regret, having unprotected sex)

Experiencing blackouts

Experiencing physical withdrawal when not drinking (shaking, needing a drink the next day to take the "edge" off)

Also, if you or a family member have a history of substance abuse or dependence, any alcohol use could be risky because you have a greater likelihood of developing a problem.

If you have one or more of these symptoms, you should have a more thorough evaluation with a mental health professional.  You can also take an on-line alcohol screening by going to our web page and clicking on "on-line mental health screening."  For more information, contact the Counseling Center office (439-4841). 

I was given a very strong pain killer last fall by a dentist and I am having a hard time getting anything done. I can't concentrate or get moving. I need a slave driver or tutor who will get me going do you guys have any service like that available?

 It sounds like you are concerned about your motivation, energy, and concentration levels.  There are many conditions that might be causing those symptoms.  Certainly, prescription and non-prescription drugs can affect a person’s energy level and ability to concentrate.  These symptoms could also be due to high stress levels, depression, other health conditions, or a combination of factors.   We strongly recommend that you speak with a health care professional about these symptoms.  The Counseling Center is staffed by licensed mental health professionals who could help you sort out what is causing these problems and help you connect with additional resources.  To arrange an appointment at the Counseling Center, you can come by during walk-in hours (10am-12pm and 2pm-4pm, Monday through Thursday) or call to schedule an appointment (439-4841).  We are located on the 3^rd floor of the D. P. Culp Center.   

Please take advantage of the many other services on campus.  Tutoring services are available through a number of offices on campus (e.g. Inside Track 439-5643).  Student Health Services (439-4225) can provide consultation and medical treatment for many health care needs. 

This web site is best viewed with Internet Explorer.  Send questions or comments about this web site to:     Connie Yakley at yakley@etsu.edu   Last modified: September 18, 2007 11:46:50 AM,    East Tennessee State University

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