​Who It’s For

• Individuals who have already implemented the behavioural strategies in the DECODE Sleep Program but still struggle with nighttime anxiety, racing thoughts, rumination, or emotional reactivity and are seeking structured therapeutic support.

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What You'll Build

• Tools that help with both insomnia and daytime challenges:

  • Relaxation and grounding skills

  • Cognitive strategies from CBT-I

  • ACT tools to relate differently to stress, racing thoughts, and difficult emotions

  • ​Personalized “tricky moment” plans (can’t sleep, powering down, morning activation, overwhelmed days)

• A short nighttime practice to capture mental clutter

• A short daytime practice to effectively process thoughts that contribute to insomnia and stress

 

What It Includes

• 4–6 fifty-minute therapy sessions (virtual or in-person in midtown Toronto)

• A digital workbook with light pre-reading + prompts

• A digital daily capture-and-process journal to maintain momentum

• Audio to guide in-the-moment practice

 

Time Commitment

• 4-6 fifty-minute sessions delivered every 1–2 weeks

• 30-60 minutes of pre-reading and prompts before each session

• Nightly 20-minute practice beginning Week 2

• Daily 20-minute process beginning Week 3

 

Pricing

• Billed by a registered psychotherapist at their hourly rate

• Psychotherapy receipts provided

• Often covered under extended health benefits​