CBT-I (Cognitive Behavioral Therapy for Insomnia) — Q & A
What is CBT-I?
CBT-I is an evidence-based treatment that helps you retrain your sleep system. Instead of medication, we focus on habits, thoughts, and behavioral patterns that affect your sleep so you can fall asleep faster, stay asleep longer, and wake feeling more rested.
How long does CBT-I take?
Most people see meaningful improvement in 4–8 sessions. It’s structured, goal-oriented, and designed to work quickly.
Do I have to keep a sleep diary?
Yes, briefly. A simple sleep diary helps pinpoint patterns and guides your personalized treatment plan. Most patients find it easy and surprisingly helpful.
Will this help if I’ve had insomnia for years?
Absolutely. CBT-I is the gold-standard for both short-term and chronic insomnia, even when people have struggled for decades.
What if I’m already taking sleep medication?
You can do CBT-I whether you’re on medication or not. Many people eventually find they need less medication as their sleep becomes more consistent (always in collaboration with your prescribing provider).
Is CBT-I helpful for people with medical conditions (pain, menopause, apnea, etc.)?
Yes. I routinely treat insomnia in the context of chronic pain, PTSD, anxiety, menopause-related sleep changes, and other medical issues. The approach is easily adapted.
Pain Psychology — Q & A
What is pain psychology?
Pain psychology focuses on how the brain and nervous system experience pain. It does not mean the pain is “in your head.” Instead, it helps you reduce pain intensity, improve function, and feel more in control using science-based strategies.
Is this the same as physical therapy?
No. Pain psychology works alongside medical care and PT. It helps calm the nervous system, reduce stress-related pain amplification, and change patterns that keep pain stuck.
What kinds of pain respond to this approach?
Back pain, neck pain, migraines, pelvic pain, fibromyalgia, neuropathic pain, post-surgical pain, and long-standing chronic pain all respond well to these methods.
How many sessions does it take?
Many patients notice improvement within 3–6 sessions, though chronic or complex pain conditions may benefit from longer treatment.
Do you help with fear-avoidance or movement anxiety?
Yes. A major part of this work is reducing fear, rebuilding confidence in movement, and retraining the nervous system to feel safer during activity.
Will this replace my medical treatment?
No. Pain psychology is meant to complement medical care—not replace it. Many physicians, surgeons, and PTs regularly refer to this service as part of a modern, multidisciplinary pain plan.
Health Psychology & Adjustment to Medical Conditions — Q & A
What is health psychology?
Health psychology helps people adjust to medical conditions, navigate life changes, manage symptoms, and improve emotional well-being while dealing with health-related stressors.
What conditions do you typically help with?
Common concerns include:
New or chronic illness
Cancer treatment or survivorship
Sleep disorders
Cardiovascular conditions
GI issues
Autoimmune conditions
Pain conditions
Post-hospitalization adjustment
How can therapy help with a medical diagnosis?
Therapy provides support, coping skills, and practical strategies for navigating uncertainty, stress, lifestyle changes, and the emotional impact of living with a health condition.
Do you work with caregivers as well?
Yes. Caregivers often benefit from support around stress, burnout, communication, and navigating medical systems.
What if I’m feeling overwhelmed, anxious, or depressed after a diagnosis?
That reaction is extremely common. Health psychology helps you make sense of these feelings and develop tools to feel more grounded, resilient, and in control.
Do you communicate with my medical team if needed?
With your permission, yes. I often collaborate with primary care providers, pain specialists, sleep physicians, oncologists, and surgeons to ensure coordinated, whole-person care.