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所在平台: Udemy |
课程主页: https://www.udemy.com/course/improve-your-sleep-with-cbt-i/
课程评论：没有评论
Coursera 课程《用认知行为疗法改善失眠》(Improve Your Sleep with CBT for Insomnia) 是一门教授如何利用认知行为疗法（CBT-I）来改善睡眠的课程。 该课程涵盖了自2010年以来在该领域的研究和工作中所积累的关于睡眠、失眠和心理学的理解、知识和技能。 **课程主要内容包括：** * **睡眠追踪与评估：** 教授如何追踪您的睡眠，评估您的睡眠质量及其对生活的影响。 * **活动追踪器使用：** 指导您如何最大化利用健身或活动追踪器的数据。 * **睡眠日记：** 介绍最适合使用的睡眠日记，以及从中获得的重要信息。 * **睡眠问卷：** 介绍重要的睡眠问卷，用于评估您在相关方面的进展并监测您的改善情况。 * **CBT-I四大核心组成部分：** * **第一阶段：** 关于睡眠和失眠的心理教育以及睡眠卫生建议。 * **第二阶段：** 行为策略，包括五种有实证支持的失眠干预方法。 * **第三阶段：** 认知策略，旨在改变您的思维模式，降低唤醒度，从而睡得更好。 * **第四阶段：** 复发预防和自我管理策略，帮助您成为终身良好睡眠者。 **课程目标：** * 帮助您确定对您最有效的睡眠策略。 * 帮助您明确每两节课之间的3个目标。 * 鼓励您在生活中测试这些策略，追踪您的睡眠及其他测量指标，并观察其影响。 * 最终，通过了解哪些睡眠策略有效以及为何有效，掌握成为终身良好睡眠者所需的全部知识。
Improve your sleep with Cognitive Behavioural Therapy for Insomnia (CBT-I) encapsulates all of the understanding, knowledge and skills about sleep, insomnia and psychology that I have learnt since I first began researching and working in the areas of sleep and psychology in 2010. It will teach you exactly what you need to do to track your sleep and assess how well you are sleeping and the impact that this is having on your life. It will teach you how to get the most out of your fitness or activity trackers. It will also teach you which sleep diary is the best to use, and all of the great information that you can get from these sleep diaries. It will introduce some of the most important sleep questionnaires that you can use to assess how you are going in these areas and be able to monitor your progress. It will go through the four main components of Cognitive Behavioural Therapy for Insomnia. These are:Session One: Psychoeducation about sleep and insomnia and sleep hygiene recommendationsSession Two: Behavioural strategies for sleep and the five empirically supported interventions for insomniaSession Three: Cognitive strategies to change your thinking, reduce your arousal and sleep betterSession Four: Relapse prevention and self-management strategies to become a good sleeper for lifeLastly, it will help you to determine which strategies are most effective for you. It will help you to clarify no more three goals to focus on between each session. It will help you to test them out in your life, track your sleep and anything else that you want to measure, and see what impact they have on you. By knowing what sleep strategies really work well for you and why, you will have all of the knowledge required to become a good sleeper for life!
