Online Mindfulness Therapy for Insomnia
Online Mindfulness-based Cognitive Therapy for Insomnia
Struggling with Insomnia? Looking for Effective Help from an Online Therapist?
Unable to Sleep because of Intrusive Thoughts and a Racing Mind?
I CAN HELP YOU THROUGH ONLINE INSOMNIA THERAPY SESSIONS VIA SKYPE
Insomnia Therapy Online
Welcome! My name is Peter Strong and I am a professional online therapist. I live in Boulder, Colorado and I provide online therapy via Skype. I treat a variety of emotional problems, including general anxiety, depression, stress and also PTSD, and addictions, and also I treat insomnia, sleep anxiety disorder. The methods I use is called Mindfulness Therapy.
Mindfulness is a very powerful way of working with reactive thoughts and reactive emotions. It allows you to change your relationship to the racing thoughts and anxiety that may arise and prevent you from sleeping. We change our relationship from one of being reactive and overwhelmed by thinking and emotions to being in a position like an observer, where you are able to see the thoughts, but without becoming reactive to them and without becoming overwhelmed by them.
So, that's basically what Mindfulness Therapy is about - learning how to be present for your thoughts and emotions without becoming identified with them, and this is why Mindfulness Therapy is so effective for insomnia. So, if you would like to learn more about online therapy for insomnia, please email me and we can set up a Skype Therapy session and you can see how it would work for you. Thank you!
LET'S GET STARTED - EMAIL ME TO SCHEDULE A SKYPE SESSION
"I have a terrible time getting to sleep. I just can't switch off my thoughts. Then I get really anxious that I will not be able to function the next day. I can't seem to break out of this cycle. The mindfulness techniques that Peter taught me have worked very well for me, better than sleeping pills." - Nancy, Colorado
"Dr. Strong is a wonderful and thoughtful doctor and human being. His first session was a delightful experience, and tailored to your personal needs. Being a long time sufferer of inadequate sleep and insomnia, known as one of those "light sleepers" where anything wakes me up, needed something more powerful than simply medication and/or sound reduction devices/products. Dr. Strong is quite knowledgeable and considerate to your needs. The techniques utilized from the very first session have been quite effective out of the gates, and look forward to continuing our journey towards mindful and peaceful sleep!" - Jason, Boston
Online Therapy for Insomnia and Anxiety Sleep Disorders
Millions of people suffer from various forms of Sleep Disorders and insomnia. Some, such as sleep apnea respond well to medical interventions and medication, including sleeping pills. Besides these clinical sleep disorders, a very large proportion of us simply have trouble falling asleep because our mind will simply not turn off at night. In fact, the very process of lying down and removing the distractions of doing things or watching TV seem to result in the mind becoming even more active. We become a victim of a chaotic collage of thoughts, memories, images, worrying, planning and ruminating. This is what we call the Reactive Mind in Mindfulness Psychology. Sometimes we just can't seem to find the off switch and we lay in bed with eyes wide open, condemned to endure the endless stream of thoughts and anxieties that arise. We become frustrated and angry, and often very fearful of the Reactive Mind, dreading yet another sleepless night. This is Sleep Anxiety - the anxiety about not being able to fall asleep and the fear and worry about how not sleeping will affect us the following day.
The Causes of Insomnia
For successful treatment of insomnia we must look at the underlying causes that may be contributing to our sleep problem.
- Are you under a lot of stress at work, or are the demands of home and family responsibilities overwhelming? Stress management is an important natural cure for insomnia
- Are you suffering from depression? Strangely, the feelings of tiredness and listlessness that accompany depression can affect our sleep patterns
- Do you worry incessantly? Chronic anxiety is accompanied by reactive thinking that causes insomnia
- Are you experiencing a recent trauma or has an old trauma re-emerged?
- Is there an underlying health problem? You should always consult with your doctor if you suspect that something is wrong.
- Is one of your medications affecting the quality of your sleep? Consult your doctor if you think a medicine is causing your insomnia.
Types of Reactive Thinking that Causes Insomnia
An overactive mind is one of the most common causes for insomnia, and learning how to manage reactive thinking is one of the best cures for insomnia and will certainly help you sleep better. During Mindfulness Therapy for insomnia, we focus on teaching you how to change reactive thinking.
There are three common patterns of habitual reactive thinking that contribute to insomnia and make it difficult to fall asleep. These are:
- Emotionally Reactive Thinking - Intense emotions such as anxiety or depression or an emotional trauma, recent or long ago, tend to occupy the mind forcefully, consuming our attention and keeping us in a state of over-stimulation that inhibits the natural sleep response. This can include Sleep Anxiety itself - the fear of not being able to go to sleep.
- Proliferative Thinking - This is where one thought generates another related thought as in worrying and anticipatory anxiety. Again, the mind is kept in an active mode that inhibits the natural sleep response. This is one of the most common causes of insomnia. We tend to "catastrophize" - If I don't get to sleep I will have a terrible day at work and be irritable again at home.
- Discursive Thinking - Often called "racing mind" or "monkey mind" where unrelated thoughts appear in a continual stream, inhibiting the natural sleep response.
Mindfulness Therapy for Insomnia
There has been a growing number of studies conducted in recent years that show that Mindfulness can be a very effective tool for reducing the stress and anxiety of the Reactive Mind. One such study on Mindfulness Therapy for Insomnia published in 2008 by Dr. Jeff Greeson, a psychologist at Duke University, showed statistically significant improvements in sleep quality in a group of men and women with clinically significant sleep disturbance issues. Dr. Greeson concludes,
"When people become more mindful they learn to look at life through a new lens. They learn how to accept the presence of thoughts and feelings that may keep them up at night. They begin to understand that they don't have to react to them. As a result, they experience greater emotional balance and less sleep disturbances." (read the article in Integrative Mindfulness).
This insight gives us a clue about the nature of Mindfulness and its application in Mindfulness Therapy. Mindfulness is the art of becoming aware of those reactive thoughts and feelings, knowing them the moment they arise, but not reacting to these thoughts. This is the secret. Reacting to reactive thoughts is like pouring oil onto the fire - it simply makes things a whole lot worse. We call this Secondary Reactivity and it is the real villain - reacting to the reactions, turning one anxiety thought into a whole army of negative thoughts. In Mindfulness Therapy we learn how to stop Secondary Reactivity, and stop adding to the problem.
Overcoming Secondary Reactivity now creates an inner space in which we can begin to relate to the underlying emotions - the anxiety, fear or anger - without reacting to them. This is the inner space of acceptance that allows the anxiety or anger a chance to undergo resolution, to lose intensity and come to balance. Resisting the reactive thoughts only makes them grow stronger - it feeds them. Allowing them and even cultivating friendship towards them takes away the nutriment that feeds them and any emotion will respond to this inner friendliness and non-resistance by becoming softer, more malleable and this allows the emotion to resolve itself.
"The secret is not to fight the intrusive thoughts and feelings, but to actually welcome them and respond to them with kindness and friendliness. This creates the right inner environment in which reactive emotions will change. When the emotions resolve, the reactive thoughts subside quite naturally. This happens when we cultivate mindfulness of our reactive emotions." The Path of Mindfulness Meditation, by Dr. Peter Strong
Online Mindfulness CBT Therapy for Insomnia
Make friends, not enemies with your thoughts
It cannot be overemphasized just how important and how effective this can be for treating insomnia. Mindfulness Therapy includes Cognitive-Behavioral Therapy but is more focused on changing your relationship to thoughts rather than trying to prevent thoughts arising. Through Mindfulness Therapy, you begin to learn a totally different way of relating to your thoughts that is non-reactive and non-confrontational. Resisting your thoughts and even trying to empty your mind of thoughts will only make the insomnia worse. Learning how to bring that natural quality of friendship and patience toward your thoughts always works better - but it needs practice and guidance.
Welcome! My name is Peter Strong and I am a professional online psychotherapist. I specialize in Mindfulness Therapy. which is one of the best treatments for insomnia. It's using Cognitive Behavioral Therapy in conjunction with Mindfulness.
As you may know, most insomnia is the product of reactive thinking. We get lost in worrying and anxiety-producing thoughts that seem to flood the mind when we are trying to get to sleep. This level of cognitive reactivity keeps the mind in a state of high arousal and this prevents the onset of the natural sleep response.
So, the most important treatment for anxiety thinking is to actually change the way that you relate to your thoughts. Instead of trying to fight your thoughts and make them go away it's actually much more effective to welcome your thoughts. When you are lying in bed, don't fight your thoughts but actually welcome them in hold them in this space of friendly awareness, rather than hostile aversion. If you fight your thoughts, you simply make them stronger and this maintains that state of cognitive reactive arousal that prevents the onset of sleep.
If you would like to learn more about mindfulness-based cognitive behavioral therapy for insomnia please visit my website and email me and then we can schedule a Skype therapy session to help you overcome your insomnia. With the mindfulness approach you will notice significant changes within one to two weeks. So, Please contact me and let's schedule a session. Thank you!
PSYCHOTHERAPY FOR INSOMNIA
For an in-depth information on the types of insomnia and treatment for insomnia, I recommend you read the entry in Wikipedia (http://en.wikipedia.org/wiki/Insomnia). I have included an article below talking about CBT for insomnia, which is very popular and can be quite effective. The Mindfulness Therapy approach that I offer contains elements of CBT but also differs in a number of fundamental ways.
CBT for Insomnia (CBT-I)
Insomnia may be a common downside characterized by problem falling asleep, staying asleep or obtaining quiet sleep, despite problem for adequate sleep. Psychological feature activity medical care for sleep disorder, usually known as CBT-I, is an efficient sleep disorder treatment for chronic sleep issues.
Cognitive activity the chance for sleep disorder may be a structured program that helps you establish and replace thoughts and behaviors that cause or worsen sleep issues with habits that promote sound sleep. in contrast to sleeping pills, CBT-I helps you overcome the underlying causes of your sleep issues.
To make effective changes, it is important to grasp sleep cycles and find out how beliefs, behaviors and out of doors factors will therapy your sleep. To assist decide the way to best treat your sleep disorder, your sleep therapist might have you ever keep a detailed sleep diary for one to 2 weeks.
How will psychological feature activity medical care for sleep disorder work?
Cognitive activity therapy for sleep disorder aims to boost sleep habits and behaviors. The psychological feature part of CBT-I teaches you to acknowledge and alter beliefs that have an effect on your ability to sleep. For example, this could include learning the way to control or eliminate negative thoughts and worries that keep you awake. The activity a part of CBT-I helps you develop smart sleep habits and avoid behaviors that keep you from sleeping well.
Depending on your desires, your sleep healer might advocate a number of these CBT-I techniques:
- Sleep restriction. Lying in bed when you're awake can become a habit that leads to poor sleep. This treatment decreases the time you spend in bed, causing partial sleep deprivation, which makes you more tired the next night. Once your sleep has improved, your time in bed is gradually increased.
- Sleep hygiene. This method of therapy involves changing basic lifestyle habits that influence sleep, such as smoking or drinking too much caffeine late in the day, drinking too much alcohol, or not getting regular exercise. It also includes tips that help you sleep better, such as ways to wind down an hour or two before bedtime.
- Sleep environment improvement. This offers ways that you can create a comfortable sleep environment, such as keeping your bedroom quiet, dark and cool, not having a TV in the bedroom, and hiding the clock from view.
- Biofeedback. This method allows you to observe biological signs such as heart rate and muscle tension and shows you how to adjust them. Your sleep specialist may have you take a biofeedback device home to record your daily patterns. This information can help identify patterns that affect sleep.
- Remaining passively awake. Also called paradoxical intention, this involves avoiding any effort to fall asleep. Paradoxically, worrying that you can't sleep can actually keep you awake. Letting go of this worry can help you relax and make it easier to fall asleep.
- Stimulus control therapy. This method helps remove factors that condition the mind to resist sleep. For example, you might be coached to set a consistent bedtime and wake time and avoid naps, use the bed only for sleep and sex, and leave the bedroom if you can't go to sleep within 20 minutes, only returning when you're sleepy.
- Relaxation training. This method helps you calm your mind and body. Approaches include meditation, imagery, muscle relaxation and others.
The most effective treatment approach may combine several of these methods.
Cognitive behavioral therapy vs. pills
Sleep medications may be an efficient short treatment — for instance, they'll give immediate relief throughout a period of high stress or grief. Some newer sleeping medications are approved for long-run use. However they'll not be the simplest long-run sleep disorder treatment.
Cognitive behavioral therapy for sleep disorder is also an honest treatment choice if you've got long-run sleep issues. You’ll wish to do it if you are disturbed regarding turning into dependent on sleep medications, if medications are not effective or if they cause galling side effects.
Unlike pills, CBT-I addresses the underlying causes of sleep disorder instead of just relieving symptoms. however it takes time — and energy — to create it work. In some cases, a combination of sleep medication and CBT-I is also the simplest approach.
Insomnia and other disorders
Insomnia is linked to a number of physical and mental health disorders and substance abuse. Ongoing lack of sleep increases your risk of illness and infection, high blood pressure, heart disease, diabetes, and chronic pain. Some medications also can contribute to insomnia.
If you have a condition or medication that's linked to insomnia, talk to your doctor about how best to manage these along with sleep problems. Insomnia is unlikely to get better without treatment.
There are a limited number of certified Behavioral Sleep Medicine specialists, and you may not live near a practitioner. You may have to do some searching to find a trained practitioner and a treatment schedule and type that fit your needs. This is the one of the reasons to contact an online therapist for the treatment of your insomnia.
I provide online treatment for insomnia via Skype. Please contact me if you would like to schedule a Skype therapy session.
Who can benefit from cognitive behavioral therapy for insomnia?
- Cognitive behavioral therapy for insomnia can benefit nearly anyone with sleep problems. For example, the therapy can help older adults who have been taking sleep medications for years, people with physical problems such as chronic pain and those with primary insomnia. What's more, the effects seem to last. There is no evidence that CBT-I has negative side effects.
- CBT-I requires steady practice, and some approaches may cause you to lose sleep at first. But stick with it, and you'll likely see lasting results.
Schedule Online Mindfulness Therapy for Insomnia
Mindfulness Therapy, which is now available online, has proved very effective for the treatment of insomnia. Mindfulness Therapy incorporates CBT, helping you better manage reactive thinking, but it also works on resolving reactive emotions as well.The techniques you learn allow you to build on the experience you gain during sessions, and because it is such a practical approach, most people notice significant improvements after 4-6 sessions of Mindfulness Therapy Treatment for insomnia.
It is easy to get help for your insomnia. Simply schedule a Skype session today and let us begin helping you control your insomnia and sleep disorders through Mindfulness Therapy.
Online Therapy for Insomnia and Sleep Anxiety
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Peter Strong, PhD is a Professional Psychotherapist, Online Therapist, Spiritual Teacher and Author, based in Boulder, Colorado. Peter developed a system of psychotherapy called Mindfulness Therapy for healing the root cause of Anxiety, Panic Attacks, Depression, Traumatic Stress and Emotional Suffering.
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