Insomnia Intensives
HAVING TROUBLE SLEEPING?
If you’ve been struggling with persistent sleep issues and have trouble falling asleep, staying asleep, or not feeling rested when you wake up and have ruled out medical conditions as the cause, insomnia-focused therapy could help.
We use evidence-based models for insomnia, including Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT-I) to treat insomnia without medications. Our intensive sessions provide a highly effective approach to help you implement important elements to sleep well and wake up feeling refreshed at an accelerated pace.
Insomnia Intensives may be a good choice for you if any of these sound familiar:
Difficulty in Establishing a Routine: Many people struggle to maintain a consistent sleep schedule due to irregular work hours, family responsibilities, or social obligations.
Persistent Stress and Anxiety: Chronic stress and anxiety can significantly disrupt sleep patterns so we’ll give you tools to better manage them.
Dependency on Sleep Medications: Maybe you’ve already tried using sleep medications to address your insomnia but you don’t like the side effects or have concerns about dependency and long-term use.
Unhealthy Sleep Habits: Poor sleep hygiene practices, such as excessive screen time before bed, consuming stimulants like caffeine late in the day, or engaging in stimulating activities close to bedtime, can hinder the ability to fall asleep. We’ll help you implement effective strategies and alternatives to help you unwind.
Environmental Factors: Noise, light, temperature, and uncomfortable sleeping arrangements can all impact sleep quality.
Psychological Factors: Depression, trauma, grief, or other psychological factors can significantly affect sleep patterns.: Noise, light, temperature, and uncomfortable sleeping arrangements can all impact sleep quality.
Depending on how long you’ve been struggling with these issues or how ingrained the patterns have become, short-term intensives or weekly therapy may provide the support you need to implement the necessary changes.
What are Insomnia Intensives?
Insomnia Intensives can be done as adjunct therapy or stand-alone treatment for clients who want to do targeted work. Intensives are an accelerated format of therapy that helps people go deeper and feel better faster.
Rather than meeting for a 50-minute session once a week, we meet for 90-minute pre and post-sessions, and 3 days of 3 hours each to jump-start the sleep transformation journey in a concentrated format.
How does it work?
An Insomnia Intensive is a structured and goal-oriented therapeutic approach that targets the thoughts, behaviors, and beliefs surrounding sleep. Through this process, you’ll learn more about sleep basics, how to maximize sleep efficiency, and the elements that could be making your insomnia worse with a focus on how to achieve your desired outcomes. In an intensive format, we compress the traditional CBT-I process into a concentrated series of sessions, maximizing the impact in a shorter timeframe.
What is an Intensive Session Like?
Our Insomnia Intensives provide a supportive and collaborative environment, tailored to your unique needs. Sessions typically include:
Assessment: A comprehensive evaluation of your sleep patterns, habits, and factors contributing to insomnia.
Goal Setting: Establishing clear and achievable goals for the intensive sessions.
Skill Building: Equipping you with practical tools and strategies to implement immediately.
Post-intervention Support: A post-intensive follow-up is scheduled to assess and adjust the treatment plan as needed. (Continuing sessions are available upon request)
Customization: Tailoring the sessions to address specific challenges and concerns related to your insomnia.
What do CBT-I Intensives include?
Consultation call
A free 20-minute call where to discuss what you’re hoping to gain from the intensive, answer your questions, and determine if this is a good fit for you.
90 Minute Pre-Intensive Session
We will meet for a Pre-Intensive assessment to determine your specific goals for our session, discuss your sleep patterns, and analyze the data from your sleep logs so our work is based on your current circumstances.
We’ll also identify obstacles you anticipate so we can be proactive in addressing them and begin practicing some effective coping skills together. This will occur 2 weeks before your intensive.
Pre-Intensive Workbook
Before the Insomnia Intensive, you will be given a personalized workbook with preparation information, treatment resources, and reflective exercises to help us personalize your intensive.
Customized Treatment Program: 9 hours over 3 days
On our first session day, we’ll check in and answer any last-minute questions. We’ll then spend 3 hours each intensive day developing a personalized program to help you transform your sleep patterns.
These Insomnia Intensives are condensed, focused sessions designed to deliver the benefits of ACT and CBT-I in a shorter timeframe. There will be time for breaks.
Post-Intensive Session
We’ll schedule a 90-minute follow-up session 2-3 weeks later. During this session, we’ll reflect on the shifts and changes you’ve experienced, identify any remaining work, and discuss strategies to integrate new insights into your life. Together, we’ll create a personalized plan to guide your ongoing journey toward your sleep goals.
This evidence-based therapy has proven successful in addressing the root causes of insomnia, promoting healthy sleep patterns, and restoring overall well-being.
Ready to jump-start the transformation process and make changes that lead to long-lasting results?
Who might benefit from the short time frame of Insomnia Intensives?
Intensives are often appropriate for clients who have full-time jobs and find it difficult to take time off during the week for weekly appointments, university students, or families juggling multiple schedules and seeking rapid and targeted relief.
If you have a packed schedule, are highly motivated, and prefer a focused therapeutic approach, the condensed nature of Insomnia Intensives may be an excellent fit.
The format of intensives is useful for:
Professionals
Juggling a demanding career and seeking a time-efficient solution to insomnia.
Parents
Balancing the demands of parenting and in need of a streamlined approach to improve sleep.
Individuals with
Acute Insomnia
Experiencing recent sleep disturbances and looking for quick, effective intervention.
What will you receive?
Faster Healing: Sidestep the typical months or years in weekly therapy with a cost-effective, efficient, and focused approach.
Focused Treatment Goals: Tailored plans prioritize a concentrated approach to your specific challenges, eliminating the need to rush through your particular circumstances.
Weekday Appointments (Limited Weekend and Evening Availability): Quick access to appointments removes the waitlist hurdle, expediting your healing journey without disrupting your work schedule.
Budget-Friendly: While the upfront cost may seem high, the efficiency of Intensives saves you time and money compared to prolonged therapy.
Experience Lasting Results with Insomnia Intensives: If you’re ready for transformative change in a condensed timeframe, these intensives may be the solution you’ve been searching for.
To schedule your Insomnia Intensive or learn more about how it can benefit you, contact us today start your journey to better sleep.
*I offer virtual sessions throughout Virginia and Massachusetts and will be eligible to work with clients in over 40 states once new regulations are passed later this year. I am an out-of-network (OON) provider and provide monthly superbill receipts upon request if clients would like to submit to their insurance companies if they have OON benefits (however, intensives are generally not reimbursed by insurance companies).