In this psycho-educational group, participants will learn how to relieve their chronic insomnia to improve sleep quality, duration, and continuity. Using a combination of two evidence-based modalities—Cognitive Behavior Therapy for Insomnia (CBT-I) and Mindfulness-based Stress Reduction (MBSR)—each session will feature in-session learning that includes mindfulness practices, sleep education, stress-reduction techniques, and class discussion. Handouts and other educational material, such as articles and videos, will be provided. This is not a psychotherapy group—it is a structured program, tailored to each individual's needs. Protocols and practices will be provided for home practice. The course requires participants to engage in weekly practices between sessions. This will include a short period of discomfort and increased sleepiness during the period of sleep consolidation (one to two weeks). This might mean planning ahead to meet the program commitments. This program is not suitable for everyone. Some health conditions might be negatively impacted by the short period of sleep restriction. Other sleep problems such as sleep apnea, might not be helped by MCBT-I. Please check with the instructor. — Tuition cost for the 6 sessions is $350, paid to the instructor before the course. Regence BC/BS, Moda, and JCC are accepted and Superbills available for out-of-network reimbursement. — We will meet 6:00-7:30 pm for six Wednesdays in Ashland (not for week of Thanksgiving).
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