What is Cognitive Behavioral Therapy for Insomnia?

Therapy is a complex and often misunderstood aspect of modern mental healthcare. As the destigmatization of mental health has grown, so too has the interest and awareness of therapy.  However, with this comes a range of myths and misunderstandings that could be preventing people from seeking the help they need.  Busting seven all-too-common myths, this article serves as an essential guide for anyone curious about therapy and mental health. Myth 1: Therapy is only for people with severe mental illness Up until recent decades, mental health treatment was often reserved for severe or acute psychiatric conditions. That could be where this misconception comes from, but there also still can be a limited understanding of the scope and purpose of therapy.  This myth is one of the most damaging ones, as it overshadows the everyday benefits of therapy and creates a barrier for many individuals who may be in need of help but do not feel like their problems are ‘serious enough.’  Fact: Therapy can help you with a wide range of issues The truth is, therapy can benefit anyone who wants to understand themselves better or improve their life in any way. In-person and virtual therapists are equipped to tackle a vast array of issues, from everyday stress to diagnosable mental health conditions.  The bottom line: It's not about the severity of the problem; it's about the opportunity for growth and healing that therapy provides. Myth 2: People will think I’m crazy or weak if I go to therapy Historically, mental health issues have been cloaked in shame and secrecy, leading to the erroneous belief that needing psychological help equates to a personal failing or a lack of mental stability.  This notion is magnified by cultural narratives that valorize self-reliance and position emotional vulnerability as a weakness. These harmful misconceptions can discourage people from seeking the help they need, fearing judgment or ostracization from others.  The truth: Being in therapy is a sign of self-awareness and strength Going to therapy is not a sign of weakness because it’s all about confronting personal challenges and working toward improved mental resilience. Seeing a therapist is a brave and proactive step towards mental well-being. Society's perceptions are shifting, and more people than ever are recognizing the benefits of therapy. In fact, those who attend therapy are often admired for their courage and willingness to prioritize their health. Think of it this way: ​​You wouldn’t judge someone for going to the gym to improve their physical health. Going to therapy is no different, as it’s all about fortifying one’s mental health. Myth 3: You have to see a therapist forever People often harbor the belief that once someone starts therapy, they're bound to it for life due to the depth and complexity of mental health issues.  This view may be influenced by depictions in media that dramatize therapy as an intensely long-term commitment or from anecdotal stories of individuals who have been in therapy for many years.  Fact: The choice to continue therapy is fundamentally yours Therapy duration is highly variable and dependent on individual circumstances. For some, short-term therapy may be enough to address immediate concerns and provide tools for managing mental health. For others, long-term work may be necessary.  A good therapist will work with you to set clear goals and reevaluate your progress as you go.  The bottom line: The aim is for you to gain the skills you need and feel comfortable managing your mental health independently. Myth 4: Therapy is too expensive It’s a common misconception that it’s an unaffordable luxury. The societal stigma surrounding mental health can contribute to the hesitation to invest in therapy, as people might not view it with the same necessity as physical health services.  Particularly when it comes to in-person therapy, the cost of a session can also vary widely depending on a variety of factors like qualifications, location, and session length. This can lead to the perception that it’s prohibitively expensive.  The truth: Affordable therapy options are available Online therapy options are typically more affordable than traditional in-person therapy, which can often range from $100 to $200 per session. One reason why online therapy often costs less than that range is because teletherapy has removed a lot of the barriers that come with in-person therapy., For instance, Cerebral offers different monthly online therapy subscriptions based on your needs and budget. You also don’t need to worry about transportation costs, arranging childcare, or any of the other expenses or logistics that come with traditional therapy.  Additional options to make therapy work within your budget can also include: Finding a therapist that offers sliding-scale fees based on income Selecting a provider that works with your insurance to minimize out-of-pocket costs  Searching for a community health center that offers affordable therapy services Determining if your employer offers any mental health benefits Seeing if the cost qualifies as an HSA/FSA expenditure if you have an account The cost of in-person or teletherapy should be viewed as an investment in your long-term well-being. It’s also important to recognize the value it provides. The bottom line: Therapy can be an accessible and critical component of overall healthcare. It just may take a little time to find a solution that fits your financial needs.  Myth 5: All therapy is the same Some may mistakenly think of therapy in broad, undifferentiated strokes — envisioning a patient lying on a couch, talking while a therapist passively listens and occasionally asks, ‘And how does that make you feel?’  Fact: Therapy is a highly personalized experience  There are a diverse array of therapeutic approaches designed to cater to a wide range of psychological needs. What works for one person may not work for another. Whether you’re seeing a virtual therapist or an in-person one, sessions will be tailored to your specific needs.  Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), psychodynamic therapy, and art therapy are just a few examples. Each approach has its own philosophy and methods. Explore more: What Are The Different Types of Therapy? It's important to do your research and find an in-person or online therapist who uses an approach that resonates with you. Myth 6: Therapy is about exploring childhood trauma The belief that therapy primarily revolves around dissecting childhood trauma might stem from the prominence of Freudian psychoanalysis in popular culture, which often emphasizes exploring early life experiences as the root of adult psychological issues.  The truth: It’s just as much about addressing the present and the future Why the past matters: The purpose of exploring past events is to understand how those experiences may be affecting your current mental state and behaviors. However, therapy is not solely about uncovering trauma. It's about helping you do the following:  Build better relationships  Improve self-esteem and self-worth Manage stress Develop coping strategies Identify needs and wants Develop action plans to meet goals Navigate change  All of these outcomes are applicable to your present and future experiences, and ultimately will help you lead a more fulfilling life. Myth 7: I’ll feel immediately better after each therapy session Many people might hold the misconception that in-person or online therapy offers a quick fix. This expectation may stem from the desire for instant gratification. Our fast-paced, solution-oriented culture often anticipates immediate results in many areas of life, including self-improvement and health.  Additionally, portrayals of therapy in the media can contribute to this misunderstanding, where characters are often shown having breakthroughs and resolving deep-seated issues in a single session.  Fact: Therapy is a process In some cases, you may experience relief or clarity after a session, but the work of therapy has different stages, and some require more time than others. Whether you choose in-person or virtual, therapy will lead to gradual progress with consistent effort. Like any form of personal growth, the path to emotional well-being will include peaks, valleys, and plateaus. Remember: Feeling worse before feeling better is not uncommon as therapy can bring up difficult emotions and challenges. This is all part of the healing process. Removing the stigma of therapy Therapy is a highly valuable tool for maintaining good mental health, yet it continues to be plagued by outdated beliefs and misconceptions. Gaining a more accurate understanding of the practice ensures that we don’t perpetuate a harmful stigma of mental health that can lead to people neglecting their mental well-being or delaying this treatment option.  Whether you have a diagnosed mental illness or are simply looking for ways to live a more meaningful life, therapy can provide the treatment, guidance, and support you need. At Cerebral, we develop personalized plans to ensure you get the most value and benefit from our unique results-oriented program. Discover how our online therapy experience is different from other services. Image by Freepik.

It goes by many names: sunlight lamp, daylight lamp, happy light, and probably a few more, but it all involves utilizing artificial or natural light to help you feel better. Light therapy is a form of therapy that can be used to treat a range of conditions such as seasonal affective disorder (SAD), bipolar disorder, and depression.  In this guide, we'll dive into the numerous benefits of light therapy for mental health and provide tips for anyone looking to start light therapy. What is light therapy? Light therapy is a low-risk medical treatment that has shown remarkable efficacy in managing various mental health disorders. This therapeutic approach aims to reset the body's internal clock and promote a sense of balance and well-being by exposing you to specific wavelengths of light or utilizing lightboxes.  Typically performed in the morning hours, light therapy can not only enhance your mood and sleep patterns, but also contributes to an overall improvement in your quality of life.  The science behind light therapy The theory behind light therapy suggests that exposure to specific wavelengths of light can increase serotonin levels in the brain. Serotonin, a neurotransmitter, helps regulate mood. Low levels of serotonin have been linked to symptoms of depression and anxiety. When light enters your eye, it stimulates the production of serotonin, which can help restore the balance of this neurotransmitter in your brain. By enhancing serotonin levels, light therapy aims to alleviate symptoms of depression and anxiety, promoting a more positive and stable mood. Light therapy can also help in regulating your body's internal clock. Exposure to bright light during specific times of the day helps synchronize circadian rhythms, leading to improved sleep quality. Types of light therapy There are several types of light therapy. One commonly used method is bright light therapy, which involves exposure to lightboxes or bright lamps that simulate natural outdoor light. This type of therapy is often used to treat seasonal affective disorder (SAD) and other mood disorders.  Another form is dawn simulation which mimics the gradual increase in natural light at dawn. This can be particularly beneficial for you if you struggle with waking up in the morning or experience disrupted sleep patterns.  Blue light therapy involves exposure to blue light, which is believed to stimulate the production of serotonin, helping to treat sleep disorders and jet lag. There’s a range of light therapy options so be sure to do some digging when deciding which might be best for your specific condition.  Mental health benefits of light therapy Light therapy is shown to be effective in helping to treat a number of mental health disorders including Seasonal Affective Disorder (SAD), depression, and anxiety. Light therapy for Seasonal Affective Disorder  Less natural sunlight during the winter months can lead to SAD—a type of depression. Reduced sunlight can also decrease your serotonin levels, affecting your mood, and disrupting your melatonin levels, throwing off your sleep pattern. By exposing yourself to light therapy for 30 minutes in the morning, you can treat SAD, improve your mood, boost your energy levels, and reset your circadian rhythm. Light therapy for depression According to Harvard Medical School, light therapy can be as effective as antidepressant medications, or popular forms of psychotherapy such as cognitive behavioral therapy. Studies show each of these different therapies improves depression symptoms in between 40% to 60% of people. Combining any of these therapies together — light therapy and medications — tends to help even more. Light therapy for anxiety Light therapy can also be effective in treating anxiety disorders. By regulating the circadian rhythm and increasing serotonin production, it can help improve sleep quality, which is often disrupted in people with anxiety. Light therapy can also improve overall mood, helping reduce anxiety symptoms. How to use light therapy effectively Before starting light therapy be sure to do the following: Consult your doctor: Discuss your individual health needs and potential risks before starting light therapy. This is especially crucial if you have any pre-existing eye conditions, are taking medications, or have a history of skin cancer. Choose the right device: Look for light therapy devices that are FDA-cleared and emit only safe levels of visible light, with no ultraviolet (UV) radiation. Check the lux rating (measure of light intensity) and choose one appropriate for your condition and needs. Consider eye protection: While not all devices require goggles, some individuals with sensitive eyes or specific conditions may benefit from wearing them during sessions.  During use: Follow instructions carefully: Each device comes with specific instructions on usage duration, distance, and positioning. Ensure you understand and adhere to them meticulously. Avoid direct eye contact: Don't stare directly at the light source. Position the device so the light illuminates your face or upper body indirectly. Start gradually: Begin with shorter sessions (e.g., 15 minutes) and gradually increase the duration as recommended by your doctor or the device instructions. Maintain distance: Position the light source at the recommended distance from your face to avoid potential eye strain or discomfort. Time it right: Use the light therapy device at the appropriate time of day, as advised by your doctor. Generally, morning sessions are recommended for SAD, while evening sessions might be suitable for sleep regulation. Listen to your body: Stop using the device if you experience any unusual discomfort, headaches, or eye irritation. Consult your doctor immediately if these symptoms persist. Cerebral's approach to light therapy Cerebral provides talk therapy and medication management by experienced professionals—100% online. As previously mentioned, combining the treatments we offer with light therapy can help enhance their effectiveness, allowing patients to more quickly overcome their mental health challenges and get to a good place. Get started with Cerebral by signing up. Image by diana.grytsku on Freepik

For a healthy body and mind, you need somewhere between seven and nine hours of restful sleep each night. But according to the CDC, over a quarter of adults don’t get the recommended amount of sleep. Sleep issues can be caused by many factors, including stress, anxiety, and certain medical conditions.  Over-the-counter melatonin supplements can help some people get a good night's sleep. In this comprehensive guide, we’ll explore the various benefits of melatonin, reveal how to use it safely, and answer some frequently asked questions. What is melatonin and how does it work? Melatonin is a hormone produced in the pineal gland in the brain. It plays a key role in regulating our sleep-wake cycle by signaling to the body that it’s time to sleep. Melatonin production naturally increases in the evening and decreases in the morning in response to changes in light exposure.  However, certain factors can disrupt this natural process, such as jet lag, shift work, or using electronic devices before bedtime. Taking a melatonin supplement can help regulate the body’s internal clock, leading to improved sleep quality and duration in some. The science behind melatonin and sleep Melatonin works by binding to melatonin receptors in the plasma membrane, binding to intracellular proteins such as calmoduline, binding to orphan nuclear receptors, and neutralizing toxic oxidizing agents (antioxidant effect). It can also decrease levels of dopamine, a hormone that keeps you awake, while also regulating your circadian rhythm. A study published by NIH found that the treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, and primary sleep disorders—not with mental disorders, neurodegenerative diseases, and other diseases. The link between melatonin and depression The correlation between melatonin and pre-existing depression remains unclear. A small 2002 study suggests that people with depression may have elevated levels of melatonin. And a 2006 review of multiple studies appears to show that the brains of people with depression produce more melatonin at night. Conversely, some evidence suggests that melatonin may reduce the risk of depression in some and improve depression symptoms in others. A 2017 review of eight clinical trials found that melatonin improved symptoms of depression a little bit more than a placebo did. And a 2018 review also found melatonin helped lower depression symptoms for some individuals. While the findings are promising, more research is still necessary to confirm melatonin's efficacy in managing depression symptoms. How to use melatonin safely and effectively Although melatonin is generally considered safe for most people, it’s important to use it properly and follow dosage guidelines. You should also be aware of potential side effects and interactions with other medications. Dosage guidelines The optimal dosage of melatonin can vary depending on your age, weight, and sleep issues. In general, experts recommend starting with the lowest effective dose, typically 0.5 to 1 milligram, about 30 minutes before bedtime. If this dose is not effective, gradually increase it up to 10 milligrams, but be aware that higher doses can also increase the risk of side effects. When to take melatonin for optimal results The best time to take melatonin for optimal results will depend on your specific sleep issues and schedule. However, it’s recommended to take melatonin about 30-60 minutes before bedtime. Avoid taking melatonin during the day or when you need to be alert. Frequently Asked Questions about melatonin Here are some answers to a few frequently asked questions about melatonin: Potential side effects and how to avoid them While melatonin is generally considered safe, it can cause some side effects in certain individuals. The most common side effects include headaches, dizziness, nausea, and daytime sleepiness. Starting with a low dose and taking it at the proper time can help you avoid side effects.  Incorporating melatonin into your sleep routine Thinking about incorporating melatonin into your sleep routine? Here’s what you can do to ensure its effectiveness. First, try to establish a regular sleep schedule and avoid using electronics before bedtime. Additionally, make sure to choose a reputable brand of melatonin supplements and follow dosage guidelines carefully. If you find melatonin isn’t helping you get quality sleep, seek help from a professional. A credentialed therapist and licensed medication prescriber can evaluate your medical and mental health history to determine the cause of your sleep troubles—and develop a treatment plan to help you overcome them.  With Cerebral, you can see a professional therapist and prescriber online, from the comfort of home so you can finally start sleeping well. Click to get started. Image by Freepik