Learn to get better sleep by using behavioral techniques, not medications.
Cognitive Behavioral Therapy for Insomnia
In-person in Rochester & online throughout NY
Having trouble falling, staying asleep, or getting up too early?
Are you waking up over and over again at night?
Have you gone to the doctor with little success or help?
Are you feeling hopeless about your sleeping, or lack there of?
If you have sleeping concerns you have come to the right place. Insomnia can be a challenging condition that affects your ability to sleep, which can lead to additional problems such as fatigue and difficulty concentrating. I offer therapy that can help you learn techniques to improve your sleep hygiene, address underlying issues that may be causing your insomnia, and promote relaxation to help you fall asleep more easily. We will assess this in therapy and develop an approach to treat your insomnia and any other concerns that may be present.
What is CBT - I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a style of behavioral therapy that targets insomnia. In therapy, we will look at thoughts and behaviors that may be holding you back from getting the sleep you desire. We will explore new behaviors and thoughts that promote sleep. I individualize treatment plans for all of my clients, not one size fits all. Everyone come to therapy with their unique sleep story and histories.
Skills you can take home!
In therapy, you will complete a weekly sleep log, and learn new skills to improve your relationship with sleep.
Will this actually work?
I believe in the power of CBT-I. Over the years, I have witness countless individuals change their relationship with sleep. There is power in better understanding yourself, and the struggles you face at bedtime. It does take work, and commitment from the person seeking the change, and you being here shows that you are willing to take that step. I am here to walk beside you in this process, make recommendations, and support you through this.
WHAT WE’LL DO TOGETHER
Here are some of what CBT-I involves
Reduce stress & managing anxiety
In this therapy, we will identify points of stress and anxiety. We will look for themes and trigger points. Together, I will help you learn and use skills and techniques to lower anxiety and stress.
Increasing Insight
During the course of treatment, we will work on increasing your insight into your sleeping challenges. One of the ways we do this is you completing nightly sleep logs. We look for patterns and address sleep barriers. We will cover sleep hygiene and look for pre-disposing characteristics.
Exploring other reasons
Insomnia is very complex concern. In therapy with myself, I enjoy looking at the person as a whole. We will consider other factors that can play a role in sleeping disruptions. This sometimes means a referral to a MD or sleep clinic. This may mean changing something that you have not even considered changing or trying something new, and seeing how it effects sleep.
Common questions about Cognitive Behavioral Therapy for Insomnia
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CBT-I, comes from the CBT family, which often treats anxiety and depression. CBT-I targets sleep concerns, but this can often correspond with pre-existing anxiety or depression. I would suggest working on both at the same time. I can help with both or you can keep your current therapist if you already have one before entering CBT-I therapy with me.
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This is a tough question. I have had folks come for a couple session and have improved sleep. I have had people start with CBT-I, improve sleep and stay on to work through other concerns, and I have had people who are needing more structured support in improving their sleep. Simple answer, it is different for everyone.
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Yes, I do not prescribe medications, nor am I a Doctor. I leave decision on medications up to you and your Doctor. Many folks come to therapy wanting to get off of sleeping medications, and that can be possible. However, if you are happy with the medications you are on for sleep, you are welcomed to continue taking these. I will recommend keeping routine follow up care with the prescriber of all medications.
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No, if you are happy with your current therapist I will not ask you to leave them. I am happy to collaborate.
You can choose to see me for all mental health concerns if that is your preference.
You can pause with your current therapist and go back after treatment with me is complete.