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Our Calgary Psychologist Clinic’s therapists are experienced in CBT-i and help our clients to find ways to improve their sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a psychological treatment approach that has gained recognition for effectively addressing the challenges associated with insomnia. With the guidance of a psychologist, CBT-I aims to modify negative thought patterns and behaviors that contribute to sleep difficulties, helping individuals regain control over their sleep patterns and improve overall sleep quality.
The core principles of CBT-I revolve around identifying and addressing the underlying causes of insomnia. This therapy recognizes that psychological factors such as anxiety, stress, and negative thought patterns can perpetuate sleep disturbances. By targeting these factors, CBT-I assists individuals in developing healthier sleep habits and reducing the frequency and intensity of insomnia symptoms.
CBT-I typically begins with a comprehensive assessment by a psychologist to understand the unique factors contributing to a person’s insomnia. This assessment may include an evaluation of sleep patterns, bedtime routines, lifestyle factors, and emotional well-being. With this information, the psychologist tailors the treatment plan to suit the individual’s specific needs.
One common technique used in CBT-I is stimulus control therapy. This approach aims to strengthen the association between the bed and sleep while breaking the association between the bed and wakefulness. It involves creating a sleep-friendly environment, establishing consistent sleep and wake times, and avoiding stimulating activities in bed. By reshaping these associations, individuals can experience a more restful and consistent sleep pattern.
Another key component of CBT-I is sleep restriction therapy. This technique helps regulate the sleep-wake cycle by initially limiting the amount of time spent in bed. Gradually, as sleep efficiency improves, the time spent in bed is increased. This process helps individuals consolidate their sleep, reduce time spent awake in bed, and strengthen the connection between bedtime and sleep.
Cognitive therapy is also an essential element of CBT-I. It focuses on challenging and reframing negative thought patterns and beliefs related to sleep. By replacing these thoughts with more positive and accurate ones, individuals can reduce anxiety, improve sleep quality, and develop a healthier mindset around sleep.
Additionally, relaxation techniques and sleep hygiene education are often incorporated into CBT-I. These techniques may include progressive muscle relaxation, deep breathing exercises, and strategies for creating a calming pre-sleep routine. Sleep hygiene education involves providing guidance on lifestyle factors that can impact sleep, such as exercise, caffeine intake, and exposure to electronic devices before bed.
CBT-I is recognized as an evidence-based treatment for insomnia and has shown promising results in numerous studies. It is often recommended as a first-line treatment option and can be effective as a standalone treatment or in combination with other interventions. By addressing both the cognitive and behavioral aspects of insomnia, CBT-I equips individuals with valuable tools and strategies to manage sleep difficulties and achieve long-term improvements in sleep quality and overall well-being.
Andrea Krygier
Clinical Psychologist
Dr. Raheleh Tarani
Clinical Psychologist
Murray Molohon
Clinical Psychologist
Kari Adams
Clinical Psychologist
Jarret Verwimp
Clinical Counsellor
In our Calgary counselling clinic, we help with many mental health problems. Our therapists can assist with a range of issues. These include grief, trauma, anxiety, depression, parenting challenges, PTSD, eating disorders, postpartum depression, fears and phobias, ADHD, self-esteem issues, relationship difficulties, OCD and many more.
No matter what you’re dealing with, our therapists are here to provide evidence-based therapy that fits your needs. We want to help you overcome challenges, build resilience, and find more happiness and fulfillment in your life.
Our Calgary Psychologists and therapists offer counselling and formal psychological assessment services for individuals, couples, and families. We tailor these services to meet the unique needs of each client. Our goal is to support our clients in achieving their personal and relational goals.
We help families improve communication and solve problems. We also offer assessments for learning disabilities and ADHD. Our support extends to various mental health issues. Our support covers many mental health issues.
Our therapists dedicate themselves to providing a safe and supportive environment for clients of all ages and backgrounds. They help clients explore their thoughts, feelings, and experiences. The team is committed to creating a space where clients can feel comfortable and understood. They strive to help clients on their journey towards healing and growth.
We are here to help with individual therapy, couples counseling, or support for your child, teen or family. We offer counseling services in person and virtually. This makes it convenient and flexible for our clients to access our services. Whatever challenges you may be facing, we are committed to guiding you towards healing, growth, and greater well-being.
Our psychologists and therapists draw from a variety of counselling frameworks and theories when working with clients. Learn more about the many different frameworks and theories our psychologists, therapists, and counsellors use.
Yes! We have several psychologists and therapists that offer Calgary Couples Counselling, Marriage counselling and relationship counselling. Check our Couples Counselling service page to see what therapists specialize in providing Couples Counselling in Calgary and Alberta.
Yes! We provide direct billing where we can, it depends on your insurance company and the credentials of the therapist. Sunlife is one of the insurers that do not allow us to do direct billing. For Provisional psychologists we usually can only direct bill for AB Blue Cross and Greenshield. For Assessment work like psychoeducational assessments, we do not provide direct billing. We charge the assessment at the start of the process and when finished, we provide a letter outlining the services rendered that you can submit to your insurer for reimbursement.
Yes! We have several therapists that speak multiple languages. There is a languages section under about us where you can see which therapists provide counselling in other languages.
Our psychologists, counsellors and therapists will, at minimum, have a Master degree in a related field. Many are registered psychologists or provisional registered psychologists who are with licensed with the College of Alberta Psychologists and some are Canadian Certified Counsellors who are registered with the Canadian Counselling and Psychotherapy Association See our therapists’ bios for detailed information about their credentials.
Our therapists are skilled in a variety of therapeutic frameworks. The most common framework is CBT, but all of our therapists are experienced in at least several frameworks and most are eclectic in the interventions they use, opting to use what works for the client instead of a adhering strictly to a single framework. Each therapist has the types of therapy they use listed on their profile page, and we also have a frameworks section that will list the therapists that use those frameworks on them.
Beyond frameworks, we offer Child, Youth, Couples/Marriage, and Individual counselling for men, women, seniors, and lgbtq identified individuals.
Yes! We have an office located across from Mount Royal University in Southwest Calgary, close to where Crowchild Trail Meets Glenmore Trail, and one office located in Brentwood NW Calgary close to University of Calgary.
Unfortunately, we do not offer sliding scale fees. Our fees can be accessed on our pricing page.
Yes! We offer online video or phone counselling in Calgary and throughout Alberta and beyond. While some clients are not interested in video counselling, we do have excellent therapists who work exclusively online and all of our therapists who offer in-person sessions also offer online video counselling.
We recommend taking advantage of the free consultation option first – you’ll get a chance to meet your therapist and ensure that the relationship is going to be a good fit and that you both believe you’ll be able to benefit from the relationship ahead of spending any money.
If you’re certain you just want to go ahead and book a session, simply send us a text message with your first name, last name, and email address, or provide it through the contact form. We will get you setup in the booking system, send you the intake forms to complete, and when done, get you booked!
Same day turn-around is generally very rare – we are not a crisis treatment center so if you can’t wait a little bit, it’s best to try contacting the Distress Centre.
That said, it does happen that we can get clients in with a therapist right away if there is an opening or a cancellation – the biggest hold up is getting the intake forms completed.
Yes! We offer assessments for both Adults and Children, and we offer Psycho Educational Assessments, ADHD Assessments, and Cognitive Assessments / IQ Tests. See the pricing page for further details. All our assessments are conducted by a College of Alberta Registered Psychologist who specializes in assessment work.
We frequently get asked questions about how long it will take to see improvements. This is a really difficult question to answer and depends more on the client, the issues they are dealing with, and where they are at in their life than the therapist. Our main goal is to help educate our clients and provide them with the tools so that they can improve their lives and move beyond therapy.
Online video counselling *can* be every bit as effective as in-person counselling, but it really depends on the situation. For young children, online counselling is likely not going to be effective because it’s much more difficult to engage them. For people dealing with very difficult mental health issues, or who already believe that online counselling is not effective, it likely won’t be as effective as in-person. However, for many clients who are dealing with anxiety, depression, trauma, online counselling can be extremely effective and can be much more convenient for our busy schedules.
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