Therapy

I understand that it may feel overwhelming to reach out for help. I offer a free 20-minute phone consultation where we can discuss your needs and decide together whether psychological therapy is the right approach for you. Depending on the nature of the sleep problem, symptoms may improve quickly, or may indicate longer-term work. During the consultation I will be very happy to discuss my approach in greater detail and answer any questions you may have.

If you decide that you would like to go ahead with therapy, my fee is £90 per session. I offer a sliding fee scale, please contact me to discuss if this is relevant for you. I predominantly work from The Practice Rooms in Salisbury. Under certain circumstances, home-based sessions may be facilitated.

I provide therapeutic interventions for difficulties including:

  • Sleep, stress and adjustment to life events
  • Sleep and relationship issues
  • Sleep problems relating to childhood development
  • Sleep problems in the context of parenthood
  • Sleep difficulties and co-existing mental-health problems (e.g. anxiety, depression, trauma)
  • Sleep difficulties associated with physical health problems (e.g. pain, illness)

I work with sleep across mental and physical health difficulties, however, it may be advisable to rule out possible physical causes or contributors to sleep problems by visiting your GP.

Workshops for health, education and business

I provide educational workshops and training to cover topics including:

  • The role of sleep for emotional well-being and cognitive function
  • Understanding psychological sleep difficulties and insomnia
  • Psychological models and interventions for sleep (incl. CBT, ACT, Mindfulness)

Please contact me to discuss individual requirements.

Sleep resources

Sleep self-help 

Digitalised Cognitive-Behavioural Therapy for insomnia (CBT-I)

Digitalised online programmes provide a valuable alternative to in-person therapy, enabling access to specialised sleep support through a therapist-guided, self-help format. It is possible to access these for free on the NHS through a GP referral or through IAPT (Improving Access to Psychological Therapies) services, depending on where you live. These 6-8 week courses can also be purchased online.

These programmes may be particularly suitable for motivated individuals where the sleep problem is related to lifestyle, stress and anxiety. The courses require a commitment and adherence to the behavioural components underpinning CBT-I which may be challenging for some people. The decision to undertake an online sleep improvement course should be guided by whether this approach is suitable and manageable for your individual circumstances.

The information you need on Sleepio and SleepStation can be found here: https://www.nhs.uk/apps-library/category/sleep/.

There are additional benefits to in-person therapy which may be important to consider when deciding on the right treatment approach for you. If sleep struggles are accompanied by other psychological difficulties, you may wish to explore these in the safety of the therapeutic relationship. In this way, sleep is considered as part of a whole and therapy involves looking at psychological distress in context, in order to optimise health and well-being in a holistic way.

 

The Sleep Book by Guy Meadows

A self-help guide for improving sleep through Acceptance and Commitment Therapy (ACT). Available to purchase as paperback or as an audiobook.

Wherever you Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

An accessible introduction to secular mindfulness from the founder of Mindfulness-Based Stress Reduction (MBSR).

Mindfulness-Based Stress Reduction (MBSR)

Learn the skills of Mindfulness-Based Stress Reduction through an approved programme. http://www.bemindful.co.uk provides information about mindfulness and courses near you.

Moodjuice sleep self-help guide

Available to download free here: https://www.moodjuice.scot.nhs.uk/sleepproblems.asp

 

 

Educational resources

TED talk “Sleep is your superpower” by Prof Matt Walker

https://www.youtube.com/watch?v=5MuIMqhT8DM

TED talk by Prof Russell Foster “Why do we sleep?”

https://www.youtube.com/watch?v=LWULB9Aoopc

Book “Why We Sleep” by Matt Walker

Book Chapter “Sleep and Sleep Stress” in Full Catastrophe Living by Jon Kabat-Zinn

 

Useful websites and helplines

NHS guidance on insomnia

NHS guidance on the causes, symptoms and management of insomnia, with a free self-assessment tool.

https://www.nhs.uk/conditions/insomnia/

NHS guidance for sleep-health (‘sleep hygiene’)

https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/

 

Mental Health Foundation Website

mentalhealth.org.uk

For information about mental health problems, including sleep problems.

 

MIND Website

https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/sleep-problems/#.XTnI–hKg2w

0300 123 3393
info@mind.org.uk
Text: 86463

Community work

I am committed to allocating time for local projects and community events where sleep-health can be promoted. I am keen to work collaboratively with professionals who specialise in holistic approaches to well-being and established mind-body practices.