The definition and impact of insomnia
Insomnia refers to a common psychological problem in which it is difficult to fall asleep, wake up easily or early, and lasts for a long time, resulting in impairment of daytime functions. Insomnia not only causes physical discomfort to patients, but also affects their emotional state, attention, memory, and work efficiency. Long-term insomnia may not only induce or aggravate psychological disorders such as depression and anxiety, but is also associated with an increased risk of related diseases such as hypertension, heart disease, and obesity.
Traditional treatment methods
In the past, people usually used drugs to relieve insomnia problems. These drugs include hypnotics, tranquilizers, etc. However, its effect is only to temporarily help patients fall asleep, but it does not solve the underlying problem and may lead to dependence and side effects.
In addition to drug treatment, behavioral therapy is also widely used for insomnia problems. These techniques include cognitive behavioral therapy (CBT), sleeping environment adjustments, and establishing good bedtime habits. These methods mainly help patients solve insomnia problems by changing their attitudes and perceptions about insomnia, adjusting their bedtime habits, and providing relaxation techniques.
New options for psychotherapy
With the continuous development of the field of psychology, people are beginning to pay attention to and explore new ways to treat insomnia. Among them, psychotherapy is becoming a highly regarded option. Compared with traditional drug treatment, psychotherapy focuses more on solving the root cause and has advantages in long-term results.
As a non-drug intervention, psychotherapy usually includes cognitive behavioral therapy (CBT), hypnosis, relaxation training and supportive psychological counseling. These techniques are designed to help patients understand the triggers behind insomnia and provide strategies to reduce anxiety and stress. ”
Three examples: Effective evidence supports the following methods
1. Cognitive behavioral therapy (CBT): CBT is currently one of the most influential drug-free interventions. Proven effective in many clinical trials, the main goal of CBT is to reestablish healthy sleep habits by changing negative thoughts and behaviors, thereby relieving insomnia. The therapy usually includes education about insomnia issues, cognitive restructuring, and bedtime behaviors. Adjustment, etc.
2. Hypnosis: Hypnosis has also shown good results in treating insomnia. Hypnotists guide patients into a state of relaxation and use suggestion techniques to change their perceptions of sleep and rest. Although the specific mechanism is not clear, many studies have shown that hypnosis can significantly improve the quality of falling asleep and prolong sleep time.
3. Relaxation training: Relaxation training is a technique widely used in psychotherapy. , very effective in reducing anxiety and stress through deep breathing and warmth.Through methods such as warm water immersion or meditation, patients can gradually relax their body and mind and enter a better state of rest.
Psychotherapy, as a drug-free intervention, is an effective and safe option for the treatment of insomnia. Compared with traditional medication, psychotherapy focuses more on finding and solving the underlying causes and providing long-term improvements. Whether cognitive behavioral therapy, hypnosis or relaxation training is used, it can help patients establish healthy sleep habits and alleviate insomnia problems.
However, individual differences also need to be fully considered when choosing psychotherapy. Everyone may have different triggers and emotional reactions to insomnia. Therefore, under the guidance of professional counselors, only by tailoring a suitable psychotherapy plan can you benefit from it to the greatest extent and restore good sleep.
