Insomnia

Insomnia Therapy

Can’t sleep? Let’s fix that!

We’ve all been there—staring at the ceiling at 3 AM, counting imaginary sheep, and desperately trying to will our brains to shut off. But when the occasional restless night turns into a nightly battle, it’s time to take action.

At Sage Counseling and Wellness, we understand that insomnia is more than just a nuisance. It’s a thief, stealing your energy, focus, and overall well-being. But don’t worry—there’s hope (and it doesn’t involve counting sheep).

CBT-I, or Cognitive Behavioral Therapy for Insomnia, is a highly effective, evidence-based treatment specifically designed to help people who struggle with insomnia. Unlike medication, which often provides only short-term relief, CBT-I addresses the underlying thoughts, behaviors, and habits that contribute to chronic sleep issues.

Here’s a breakdown of what CBT-I involves:

Cognitive Therapy: This aspect focuses on identifying and challenging the negative thoughts and beliefs about sleep that can keep you awake at night. For example, if you’re lying in bed worrying that you’ll never fall asleep, cognitive therapy helps you reframe these thoughts into more positive and realistic ones.

Behavioral Interventions: CBT-I uses several strategies to help improve your sleep habits. These might include:

Sleep Restriction: Limiting the amount of time you spend in bed to match the actual amount of sleep you’re getting. This helps increase sleep efficiency and consolidate sleep over time.

Stimulus Control: Teaching you to associate your bed with sleep rather than wakefulness by establishing a consistent sleep routine and avoiding activities like watching TV or using your phone in bed.

Relaxation Techniques: Learning methods such as deep breathing, progressive muscle relaxation, or guided imagery to calm your mind and body before sleep.

Sleep Hygiene Education: This involves educating you on the best practices for creating a sleep-friendly environment and routine. Simple changes like reducing caffeine intake, maintaining a consistent sleep schedule, and creating a restful bedroom atmosphere can significantly improve your sleep quality.

Mindfulness and Relaxation Training: These techniques help you manage stress and anxiety, which are often major contributors to insomnia. By incorporating mindfulness or relaxation exercises, you can quiet your mind and make it easier to drift off to sleep.

Warm, Supportive Conversations

We’ll start with a deep dive into your sleep patterns, daily routines, and what’s keeping you up at night. Think of it as a cozy chat where you can finally say, “I’m tired of being tired.”

What Comes Next

Schedule a free 15-minute consultation call with the therapist you would like to work with or fill out our potential client form here. From there, you will set up your first session, also known as an intake session. With your chosen therapist, let them know a bit about your concern, your history with past treatment, ask about our fees, and the best days and times to attend therapy sessions. 

Fees

Each therapist at Sage Counseling and Wellness has their own fee structure. When you have the initial consultation call with your therapist, you will discuss your fee with them. 

Our therapists do not participate in-network with any insurance companies. Clients pay their therapist each time they come to a session and are then emailed an insurance-compatible statement at the end of each month to send to their insurance companies for out-of-network reimbursement called a superbill. Each insurance company varies on what reimbursement they give for psychotherapy out of network. You may want to check with your insurance company to find out what they offer for psychotherapy with a therapist with your therapist’s particular licensure in Georgia.

What Can I Expect at My First Therapy Appointment?

Many people have fears, assumptions, and at times, no idea at all about what therapy will be like the first time they come in for a first session. We would also encourage you to reach out and ask your therapist any questions you have about what therapy will be like with them.

Each therapist has their own way of approaching their work. But here are some things that may happen in your first session here at Sage Counseling and Wellness:

• When you start your first online appointment, you’ll be in the virtual waiting room. 
• While you wait for your appointment, take a moment to breathe, look over any thoughts or items you’d like to share in the session, and perhaps take a restroom break beforehand so you can be fully present.
• As sessions are virtual, you can sit however you want to sit comfortably. Some clients prefer to sit at a desk, others in a comfy chair with a laptop or tablet, and some others sit on the floor on a yoga mat to stretch while in session. It’s completely up to you. 
• In your first session, your therapist will likely remind you that what you talk about in session is completely confidential with a few legal and ethical exceptions, which will be explained to you (and which are outlined in our consent to treatment document). If you have any questions about those policies, you’re encouraged to ask!
• Your therapist might discuss any other policies they have (cancellation, payment, session length, scheduling, or other ‘frequently asked questions’). This all only takes a few minutes.
• Then, depending on the level of crisis that you’re currently experiencing, your therapist might review their particular style of therapy, discuss your intake form with you, begin a more thorough assessment of your history, or just ask you what brings you in at that particular time. From there on, it’s a conversation and there are no right or wrong things for you to say — the only thing you can do ‘wrong’ at that point is to be dishonest, and in doing so you would only slow down your progress. If there is something about your therapist that seems like it would get in the way of you feeling comfortable being honest, you can say so, and your therapist may be able to help you feel more comfortable. We want you to feel comfortable and confident with your therapist. If at any time you don’t, please let them know or let the director know.
• Your therapist may or may not take notes, depending on their treatment style. These notes are also confidential unless you consent to their release, and they are kept safely in our electronic health record system.
• Therapy is a safe space to show your vulnerability so crying is perfectly acceptable.
• You’ll pay for your session at the end, generally, via your credit card on file.
• You can discuss a regular meeting time with your therapist so that this time becomes your reserved time. This helps in accountability for you to work on your progress as well.