Cognitive Behavioural Therapy for Insomnia (CBT-I) or (CBTi) is recommended for the treatment of Chronic Insomnia by the American College of Physicians (ACP) and the American Academy of Sleep Medicine (AASM).
Chronic Insomnia
“Insomnia is considered chronic if a person has trouble falling asleep or staying asleep at least three nights per week for three months or longer.” Sleep Foundation
I’ve helped hundreds of clients resolve issues with CBT – Mary Cross, CBT Specialist.
My Approach
In addition to individual sessions of CBT for Insomnia, I offer a quick goal-focused package to meet your needs for rest.
4 Session Intensive CBT for Insomnia
Through 4 sessions over 3-6 weeks, you’ll learn practical tools like sleep scheduling, relaxation techniques, and strategies to quiet a racing mind.
You will learn to reset your sleep patterns, improve your energy levels, and wake up feeling more rested. Let’s work together to help you sleep better—naturally.
Sessions included:
2 x 50 minute Subsequent Sessions and 2 x 25 minute Check In Sessions.
Also Included:
- Weekly skills practice to do at home.
- In between session email with journaling prompts, worksheets or links to videos if you want to go deeper.
* I also highly recommend a one month or 3 month check in sessions to refresh skills and maintain your gains.
FAQ
Can I meet you before starting a package?
Definitely. Before beginning a package, you can book a free 30-minute consultation to get a sense of what working with me would be like, or to raise any questions about the package.
Do I need to start with one of these packages to begin counselling?
Nope, these packages are not required to begin counselling at my clinic, they are simply designed to offer a more structured approach for those who prefer that.
Am I required to complete all sessions once I start?
There is no obligation to complete all sessions once you begin.
Do I need to pay for a package upfront?
No, packages are pay-as-you-go. Clients can pay after each session by credit card or e-transfer.
Do I need to schedule all sessions at once, or complete them within a certain time frame?
No, you start by scheduling your first session. During your first session we can schedule the remaining sessions either all at once or one at a time, based on your preferences. That said, some clients prefer booking all of the sessions ahead to give themselves an early boost of commitment.
*To create a sense of consistency and stability, I encourage clients to book on a weekly or biweekly basis, but this is not a requirement.
What happens after the package ends?
In your last session we will work together to decide how to move forward.
How do I start?
Book a Free Consult or Subsequent Session on my booking site.
Other things you can try:
- Improve your “sleep hygiene“.
- Consult your Health Practitioner in order to evaluate or rule out physical causes of insomnia. Sometimes blood work is needed to rule out illness, conditions or vitamin deficiencies.
- Physicians can also refer you to a free sleep study that can also help determine causes such as sleep apnea.