Insomnia
Utilizing Cognitive Behavioral Therapy for Insomnia (CBT-I), an evidence-based, non-medication approach, we delve into the root causes of your sleep difficulties. CBT-I goes beyond sleep hygiene, equipping you with insights and strategies to manage sleep anxieties and reset your sleep patterns.
CBT-I generally involves a structured program that includes techniques such as time in bed restriction, cognitive restructuring, and relaxation training. A typical course of CBT-I treatment consists of an initial evaluation session followed by 6-8 weekly follow up sessions, although this can vary based on clients’ needs and goals.
WHY CHOOSE CBT-I?
If you’ve experienced three or more months of trouble falling asleep, staying asleep or waking up too early at least three nights a week, you may be grappling with insomnia. The American College of Physicians recommends that CBT-I be considered the first line treatment for chronic insomnia.
CBT-I is preferred because it addresses both the psychological and behavioral aspects of insomnia without the need for medication, offering long-term benefits and reducing the risk of dependency and side effects associated with sleep medications.
Nightmares
Cognitive Behavioral Therapy for Nightmares (CBT-N) is a short-term, effective treatment designed to reduce the frequency and severity of nightmares, typically in 6 sessions. CBT-N helps improve sleep by teaching healthy sleep habits, relaxation methods, and techniques to reframe nightmares, such as writing about dream content and imagining new, positive outcomes. By breaking the cycle of nightmares, stress, and unhelpful sleep habits, CBT-N helps you regain restful sleep and emotional well-being.
Research shows that CBT-N not only reduces frequency and intensity of nightmares but also alleviates symptoms of PTSD and depression.
WHAT'S INCLUDED
-
Education about sleep and nightmares
-
Relaxation techniques
-
Changing sleep habits
-
Confronting nightmares
Anxiety
Anxiety can cause racing thoughts and heightened arousal, making it difficult to relax and sleep. Techniques, such as mindfulness and relaxation exercises can reduce stress and fear, making it easier to transition into restful sleep. By addressing and alleviating anxiety, you can create a more peaceful sleep environment and achieve better sleep.
MINDFULNESS:
-
Teach you to stay present and observe anxious thoughts about sleep without judgment.
-
Help you practice mindful breathing and body awareness to calm your mind and body before bed.
-
Reduce sleep-related anxiety by breaking the cycle of worry and rumination.
ACCEPTANCE AND COMMITMENT THERAPY:
-
Use values-based actions to build a healthier relationship with sleep and let go of perfectionistic sleep goals.
-
Teach you to defuse negative thoughts and shift focus toward behaviors that align with a meaningful, restful life.