For example, we might explore what happens if, when trying to get to sleep, you were more mindfully aware of what it's like to be awake. "So, in ACT we also look at this vicious cycle and explore alternative strategies - which will often be the very opposite of what somebody has been trying previously. We then assess together how effective these strategies have been at easing your symptoms."ĭr Bateup's patients often find that the things they’ve been doing to get rid of insomnia are actually making it worse - even just by making them focus on their sleep problems more. “In ACT, we dig deep into all the things you might have tried to overcome insomnia so far - whether that's sleeping pills or getting a new mattress. She adds that acceptance and commitment therapy (ACT) is an important part of CBT for insomnia: Relaxation techniques - exploring a range of relaxation techniques, such as progressive muscle relaxation or deep breathing exercises, to help reduce anxiety and promote relaxation.ĭr Sarah Bateup is a leading cognitive behavioural therapist and chief clinical officer at Oliva. ![]() Cognitive restructuring - identifying and challenging negative or unrealistic/incorrect thoughts and beliefs about sleep that may contribute to insomnia. ![]()
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