Insomnia is so painful! A psychotherapist will help you regain a good night's sleep in 3-5 lessons.

Service Description

- The more you want to sleep early, the clearer your mind becomes. Counting sheep is useless? - Awakened in the middle of the night, looking at the time and how many hours have to go before you can relax, feeling extremely anxious? - You are obviously feeling tired, but as soon as you turn off the lights, you start to think wildly and start a "tomorrow to-do list drama" in your mind? - Not eating too much will lead to bad mood, poor memory, and inability to concentrate the next day. Are you afraid it will affect your health? Insomnia is not just about not being able to sleep, but also a tug-of-war between body, mind and living habits. Many people think that insomnia is because "I am too nervous" or "I don't know how to relax". But in fact, insomnia is more influenced by the three aspects of psychological mechanism + circadian rhythm + habitual reaction. You may be facing the following sleep difficulties: 1. Sleep anxiety cycle - the more you want to take a nap, the less likely you are to take a nap. 2. The rhythm of life is misaligned - the day and night rhythm is disrupted and the biological clock is imbalanced 3. Accumulation of emotional depression - Emotions cannot be processed and all come to mind at night 4. Sleep misunderstandings and habits - over-reliance on drugs, scrolling on mobile phones and "waiting for something" can actually make you more awake The good news is that these problems can be improved step by step through methods. I'm Miss Fani Wang, a registered psychotherapist with experience in sleep management. I've worked with many clients struggling with insomnia. I personally experienced severe insomnia for six months after the COVID-19 pandemic. Because I understand the pain of insomnia, I combine traditional psychotherapy techniques, mindfulness practice, expressive arts therapy, and sleep science into a short-term treatment program to help you retrain your mind and body to find your own rhythm to sleep. The course will guide you step by step: - Identify the true cause of your insomnia (go beyond superficial explanations like "too much stress") - Learn gentle sleep-inducing methods - Reestablish the mind-body rhythm that leads to a natural sleep rhythm ⸺ Course Highlights ⸺ - Highly Personalized: Tailored analysis based on your lifestyle, routine, and stressors - Three-in-One Approach: Combining psychotherapy, meditation, and sleep science - Short-term Skill Mastery: Master various gentle sleep-inducing methods in 3-6 classes - Safe and Gentle: Non-drug interventions Practical Approaches to Shifting the Course Focus - This isn't a rigid "must-follow" course; it's a healing journey tailored to you. - You'll receive a pre-course questionnaire, allowing you to customize the course focus to your own personal preference. 🔹 Want more sleep education and less meditation? Okay. 🔹 Want to focus on mindfulness meditation and less on theory? That's fine too. I'll work with you to adjust the pace and content so that every step is truly helpful to you. — Course Content — Lesson 1: Understanding Insomnia and Your Sleep Pattern - Analyzing Your Insomnia Type - Understanding the Interaction Between the Brain and Sleep - Debunking Common Sleep Aid Myths Lesson 2: Breaking the Sleep Anxiety Cycle - Building a Pre-Bedtime Mental Buffer - Learning Techniques for Soothing Your Emotions - Dealing with "Hanging On" Thoughts Lesson 3: Resetting Your Lifestyle and Sleep Environment - Small Steps to Regulating Your Circadian Rhythm - Creating a Sleep-Enhancing Space - The Impact of Food and Exercise on Sleep Lesson 4: Releasing Emotional Stress Accumulated During the Day - Releasing Subconscious Emotions Through Artistic Expression/Meditation - Nighttime Emotional Detoxification and Dream Management - Psychological Methods to Reduce Nighttime Awakenings Lesson 5: Coping with Sudden Insomnia and Recurrent Sleep Disturbance - How to Maintain Stable Sleep During Stressful Times - Sleep Strategies for Travel, Jet Lag, and Unexpected Events - Quick Self-Soothing Methods for Insomnia Lesson 6: Long-Term Strategies for Maintaining Good Sleep - Creating a Personalized Sleep Plan - A Reusable Sleep Toolkit - How to Consistently Track and Fine-Tune Your Sleep – Specific Examples of Experiential Activities – Philosophical Counseling Instructional Discussion: - "Who or what do you most want to say to yourself when you wake up in the early morning?" - "What is your definition of 'rest'? Is it physical cessation or mental peace?" Expressive Arts Therapy Activity: - Use music, visual arts, and physical movement activities to promote relaxation and sleep. Meditation: - Body Scan before bed: Gradually relax your muscles from head to toe. - "Mind Parking" breathing exercise: Use your breath to visualize your thoughts gently letting go. ⸺ What You'll Get After Completing the Course: After completing the course, you will: ☑️ Understand the main causes of insomnia ☑️ Master various sleep aids ☑️ Develop a sustainable bedtime ritual to help your brain easily fall asleep ☑️ More stable mood swings and better daytime focus ☑️ Reduce your reliance on sleeping pills or short-term external aids