![]() ![]() Addressing your thoughts and beliefs about your sleep. Implement specific strategies to help retrain thinking and behavior patterns to get better sleep.ĬBT-I strategies may include the following:Ĭognitive component. Monitor your sleep using a simple sleep diary each morning. Work with your therapist to set weekly sleep goals. WHAT TO EXPECT IF YOU DECIDE TO PARTICIPATE IN CBT-I:Īttend sessions regularly to increase effectiveness. Our goal is to establish a reasonable sleep plan, which is different for everyone, and then progress towards that goal. Most people participating in CBT-I usually notice improvement in their sleep quality after a few sessions resulting in increased alertness, concentration skills, and energy. Some clients may require more sessions if they have an underlying anxiety disorder, depression, health issues or are experiencing a complicated life transition. At times, we offer insomnia treatment as a group intervention as well. HOW LONG DOES TREATMENT LAST?ĬBT-I usually requires between 4 to 12 weekly, 50-minute sessions to be effective. We work with clients to examine their individual values and goals and help people identify the challenges that get in the way of pursuing these objectives. These approaches include, mindfulness, acceptance, distress tolerance, and relaxation training. Here at CBTDenver we compliment CBT-I with other helpful techniques to address the anxiety, stress, frustration, and depression that are often associated with insomnia. ![]() ![]() CBT-I is a non-medication approach that focuses on the thoughts and behaviors that contribute to poor sleep and a treatment that provides clients with proven strategies to help them prevent and overcome sleep problems. The American College of Physicians, the American Academy of Sleep Medicine, and the National Institutes of Health recommend that all adult patients with chronic insomnia receive CBT-I as their first line of treatment. What is CBT for Insomnia (CBT-I)?ĬBT-I is an evidence-based treatment for insomnia. You should seek help if your insomnia persists for more than a month or makes it difficult for you to function while awake. In some individuals, insomnia is related to physical health issues, medications, substance use/caffeine intake, or changes in lifestyle or sleep habits. Insomnia may arise as a primary disorder, or it may be associated with various mental health problems such as depression, anxiety, traumatic life events, post-traumatic stress disorder, bipolar disorder, and attention deficit disorder. Trouble with attention, concentration, and memory Individuals may also experience the effects of poor sleep during the daytime, such as: People with insomnia may have a hard time falling asleep, staying asleep, or may wake too early. Treatments Treatment Approaches Teletherapy Cognitive Behavioral Therapy (CBT) Mindfulness-Based Therapy Acceptance and Commitment Therapy (ACT) Behavioral Activation (BA) Interpersonal Therapy (IPT) Interpersonal and Social Rhythm Therapy (IPSRT) Cognitive Behavioral Therapy for Insomnia (CBT-I) Dialectical Behavioral Therapy (DBT) EMDR Cognitive Processing Therapy for Trauma (CPT) Virtual Reality Treatment.Conditions Conditions We Treat Anxiety Attention Deficit Disorders Bipolar Disorder Chronic pain Depression Dysthymia Eating Disorders Generalized Anxiety Disorder Health and Illness-related Anxiety Insomnia Obsessive-Compulsive Disorder (OCD) Panic Disorder Post-Traumatic Stress Disorder Pregnancy and Postpartum Seasonal Affective Disorder Self-Esteem Social Anxiety Sports Psychology Trichotillomania Tinnitus.About Us About CBT Denver Mary Heekin, LCSW Pamela Brody, Ph.D. ![]()
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