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items-center m-auto"> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pt-4 m-auto" x-cloak x-show="currentSection === 'register'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-4">我們關注你的個人資料私隱</h3> <p class="text-primary-darker mb-4 tracking-tight">我們不會向第三方透露閣下的個人資料；同時你的身份亦不會被辨認。</p> <form method="POST" class="w-full flex flex-col items-stretch" id="register_form"> <div class="relative"> <input type="email" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" placeholder="電郵地址" required name="user_login" x-model="registerForm.content.user_login"> <i class="fas fa-fw fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div class="relative mt-4"> <input :type="registerForm.isPasswordVisible ? 'text' : 'password'" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" placeholder="密碼" name="user_password" minlength="8" required x-model="registerForm.content.user_password" x-ref="registerPassword"> <i class="fas fa-fw fa-lock absolute top-2.5 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center" type="button" @click="registerForm.isPasswordVisible = !registerForm.isPasswordVisible"> <img class="h-4 w-auto" x-show="registerForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/hide-pwd.png" alt="Hide password icon"> <img class="h-4 w-auto" x-show="!registerForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/show-pwd.png" alt="Show password icon"> </button> </div> <div class="relative mt-4"> <input teype="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" placeholder="推薦碼 (如適用)" name="company_code" x-model="registerForm.content.company_code"> <i class="far fa-fw fa-building absolute top-2 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center company-code-icon" type="button"> <img class="h-4 w-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/info.png" alt="Information icon"> <div class="absolute -right-4 top-10 bg-gray-600 text-white w-72 py-2 px-4 rounded text-xs z-10 company-code-tooltip"> <p class="text-primary-light text-sm text-center mb-2">甚麼是推薦碼？</p> <p class="text-left mb-2">如果你的機構或公司正與 JCTH+ 合作，或你被選為我們的研究參加者，你應該會收到一個代碼，以便我們為你作出後續安排。</p> <p class="text-left">想了解更多？歡迎電郵至 <a href="mailto:info@jcthplus.org" class="text-primary-light underline">info@jcthplus.org</a></p> </div> </button> </div> <div class="my-4 flex flex-row items-center leading-loose"> <input class="h-4 w-4 border border-gray-400 text-primary" type="checkbox" name="opt_out_update" id="checkbox_opt_out_update" x-model="registerForm.content.opt_out_update"> <label class="text-content text-sm ml-3 tracking-tight" for="checkbox_opt_out_update">我不想接收最新消息和活動通知</label> </div> <div id="register-error" x-show="registerForm.error" class="py-2 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="registerForm.error"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#register-error').slideToggle()"> </div> <div class="g-recaptcha mt-2" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="registerRecaptchaCallback" data-expired-callback="registerRecaptchaExpiredCallback" data-error-callback="registerRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="sign-up" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-4 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="isRegisterFormSubmitDisabled" x-data="{isLoading:false}" @click="if($('#register_form')[0].checkValidity()) {isLoading = true}"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">註冊</span> </button> </form> <div class="w-full mt-6 mb-4 text-center">其他註冊方法</div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pt-4 m-auto" x-cloak x-show="currentSection === 'login'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-4">來繼續你的旅程</h3> <form method="POST" class="w-full flex flex-col items-stretch" > <div class="relative mt-4"> <input type="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" name="user_login" placeholder="電郵地址" x-model="loginForm.content.user_login"> <i class="fas fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div class="relative mt-4"> <input :type="loginForm.isPasswordVisible ? 'text' : 'password'" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" placeholder="密碼" name="user_password" x-model="loginForm.content.user_password" x-ref="loginPassword"> <i class="fas fa-lock absolute top-2.5 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center" type="button" tabindex="-1" @click="loginForm.isPasswordVisible = !loginForm.isPasswordVisible"> <img class="h-4 w-auto" x-show="loginForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/hide-pwd.png" alt="Hide password icon"> <img class="h-4 w-auto" x-show="!loginForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/show-pwd.png" alt="Show password icon"> </button> </div> <div class="mt-6 mb-4 flex flex-col sm:flex-row items-start sm:items-center justify-between space-y-4 sm:space-y-0"> <div class="flex flex-row items-center"> <input class="h-4 w-4 border border-gray-400 text-primary" type="checkbox" name="remember" id="login-remember" value="true" x-model="loginForm.content.remember"> <label for="login-remember" class="text-content text-sm ml-2">保持登入</label> </div> <button type="button" class="text-sm text-gray-500 cursor-pointer underline" @click="setCurrentSection('forget-password')">忘記密碼？</button> </div> <div id="login-error" x-show="loginForm.error" class="py-3 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="loginForm.error"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#login-error').slideToggle()"> </div> <div class="g-recaptcha mt-4" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="loginRecaptchaCallback" data-expired-callback="loginRecaptchaExpiredCallback" data-error-callback="loginRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="sign-in" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-12 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="isLoginFormSubmitDisabled" x-data="{isLoading: false}" @click="isLoading=true"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">登入</span> </button> </form> <div class="w-full mt-6 mb-4 text-center">其他登入方法</div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 m-auto" x-cloak x-show="currentSection === 'register' || currentSection === 'login'"> <div class="w-full flex flex-row justify-center items-center space-x-6"> <div class="flex flex-col items-center space-y-2 w-16"> <button class="text-white bg-facebook rounded-full h-10 w-10 mx-auto flex items-center justify-center" @click="loginWithFacebook"><img loading="lazy" class="w-full h-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/facebook.png" alt="Facebook SSO"></button> <div class="text-content-light text-xs">Facebook</div> </div> <div class="flex flex-col items-center space-y-2 w-16"> <!-- <button class="bg-white border border-gray-500 rounded-full h-10 w-10 flex justify-center items-center" id="btn-sso-google-signup"><img loading="lazy" class="w-7 h-7" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/google.webp" alt="Google SSO"></button> --> <div hidden id="g_id_onload" data-client_id="721583760522-5i6srb2sp6v3uc98ju31vr9appule7s5.apps.googleusercontent.com" data-context="signin" data-ux_mode="popup" data-callback="handleCredentialResponse" data-auto_prompt="false"></div> <div class="g_id_signin" data-type="icon" data-shape="circle" data-theme="outline" data-text="signin_with" data-size="large"></div> <div class="text-content-light text-xs">Google</div> </div> <div class="flex flex-col items-center space-y-2 w-16"> <button class="bg-black rounded-full h-10 w-10 overflow-hidden" @click="loginWithApple"><img loading="lazy" class="h-10 w-10" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/apple.png" alt="Apple SSO"></button> <div class="text-content-light text-xs">Apple</div> </div> </div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pb-4 m-auto" x-cloak x-show="currentSection === 'register'"> <p class="text-base text-center my-6 text-content-light">已有帳戶？ <button type="button" class="font-bold underline text-primary-darker hover:text-primary" @click="setCurrentSection('login')">登入</button>.</p> <p class="text-xs text-content-light leading-normal">點擊「註冊」即表示你同意我們的<a href="/terms-and-conditions" target="_blank" class="underline hover:text-primary">使用條款及細則</a>，<a href="/personal-information-collection-statement" target="_blank" class="underline hover:text-primary">個人資料收集聲明</a>，<a href="/privacy-policy" target="_blank" class="underline hover:text-primary">私隱政策</a>，<a href="/cookie-policy" target="_blank" class="underline hover:text-primary">Cookie 政策</a>和<a href="/consent-form" target="_blank" class="underline hover:text-primary">同意書</a>。</p> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pb-4 m-auto" x-cloak x-show="currentSection === 'login'"> <p class="text-base text-center mt-8 text-content-light">還未有帳戶？ <button type="button" class="font-bold underline text-primary-darker hover:text-primary" @click="setCurrentSection('register')">現在註冊</button>.</p> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 py-4 m-auto" x-cloak x-show="currentSection === 'forget-password'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-5">忘記你的密碼？</h3> <p class="text-primary-darker mb-4 tracking-tight">請輸入你的電郵地址。你將會收到重設密碼的電子郵件。</p> <form method="POST" class="flex flex-col items-stretch"> <div class="relative mt-4 mb-3"> <input type="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" name="user_login" placeholder="電郵地址" x-model="loginForm.content.user_login"> <i class="fas fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div id="reset-password-error" x-show="resetPasswordError" class="py-3 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="resetPasswordError"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#reset-password-error').slideToggle()"> </div> <div class="g-recaptcha mt-2" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="findPwdRecaptchaCallback" data-expired-callback="findPwdRecaptchaExpiredCallback" data-error-callback="findPwdRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="reset-password" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-12 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="!loginForm.content.user_login || !$store.loginStore.isRecaptchaVerified.findPassword" x-data="{isLoading:false}" @click="isLoading = true"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">重設密碼</span> </button> </form> <button type="button" class="font-bold underline text-primary-darker hover:text-primary text-base text-center mt-8" @click="setCurrentSection('login')">返回登入</button> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 py-4 m-auto" x-cloak x-show="currentSection === 'recovery-password-message'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-5">請查看你的電子郵箱</h3> <p class="text-primary-darker mb-5 tracking-tight">請在此輸入電郵中的六位驗證碼和新密碼。</p> <form method="POST" action="/save-my-password" class="flex flex-col items-stretch" id='save-new-password-form'> <div class="flex flex-nowrap items-center justify-between"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[0]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[1]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[2]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[3]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[4]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[5]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> </div> <div class="relative mt-5 w-full"> <input :type="resetPasswordForm.isNewPasswordVisible ? 'text' : 'password'" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" minlength="8" placeholder="新密碼" required name="new_password" x-model="resetPasswordForm.new_password" x-ref="loginPassword"> <i class="fas fa-lock absolute h-4 top-2.5 left-6 text-base text-content"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center" type="button" tabindex="-1" @click="resetPasswordForm.isNewPasswordVisible = !resetPasswordForm.isNewPasswordVisible"> <img class="h-4 w-auto" x-show="resetPasswordForm.isNewPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/hide-pwd.png" alt="Hide password icon"> <img class="h-4 w-auto" x-show="!resetPasswordForm.isNewPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/show-pwd.png" alt="Show password icon"> </button> </div> <input type="hidden" name="user_login" x-model="loginForm.content.user_login"> <button type="submit" name="submit" value="save-new-password" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-5 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="resetPasswordForm.codes.includes('') || !resetPasswordForm.new_password" x-data="{isLoading:false}" @click="if ($('#save-new-password-form')[0].checkValidity()) { isLoading = true; }"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">保存新密碼</span> </button> </form> <button type="button" class="font-bold underline text-primary-darker hover:text-primary text-base text-center mt-6" @click="setCurrentSection('login')">返回登入</button> <p class="text-content-light text-sm mt-6">收不到電郵嗎？請檢查你的垃圾郵件資料夾，或<a class="underline cursor-pointer font-bold" @click="setCurrentSection('forget-password')">使用其他電郵地址</a>。</p> </div> </div> </div> </div> <div class="hidden" x-data="loginData"> <form id="form-sso" method="POST"> <input type="text" name="source" id="form-sso-source" value=""> <input type="text" name="token" id="form-sso-token" value=""> <input type="text" name="first_name" id="form-sso-first-name" value=""> <input type="text" name="last_name" id="form-sso-last-name" value=""> <input type="text" name="redirect" value="/article/what-is-cbt-i"> <input type="hidden" name="agreed_tnc" :value="registerForm.content.agreed_tnc" id="form-sso-agreed-tnc"> <input type="text" name="auth-submit" value="sign-in-sso"> </form> </div> <script type="text/javascript" src="https://appleid.cdn-apple.com/appleauth/static/jsapi/appleid/1/en_US/appleid.auth.js"></script> <script> window.fbAsyncInit = function() { FB.init({ appId : '242913894004818', cookie : true, xfbml : true, version : 'v11.0' }); 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max-width: 570px; height: auto; max-height: 402px;margin:auto"><h2><strong>文章要點：</strong></h2><ul><li>「失眠認知行為治療」幫助受失眠困擾的人辨認和糾正導致失眠的想法和行為<br></li><li>主要方法包括睡眠衛生教育、規劃睡眠習慣、環境控制法、放鬆療法、睡眠限制法和認知療法<br></li><li>研究指出，網上失眠認知行為治療能提升參加者的睡眠效率、改善失眠嚴重程度和抑鬱症指數<br></li><li>網上失眠認知行為治療與實體治療的效果相約<br></li></ul><p><br></p><p>睡眠幫助我們保持健康，發揮理想表現，如果我們想第二天精力充沛，相信都會聯想起充足睡眠的必要。正因為我們深瞭睡眠的重要，當我們睡不好時，自然也會帶來壓力。</p><p>漫漫長夜，對於有失眠的人而言，可説是一種漫長的困擾和折磨；失眠除了影響日常生活如工作和社交，更會影響記憶力和情緒，或帶來焦慮及抑鬱情緒。</p><p>根據 DSM-5-TR 精神疾病診斷準則手冊五冊文字修訂版，<strong>診斷失眠的標準為</strong>： </p><ol><li>難以入睡：上床後30分鐘仍不能入睡 <br></li><li>睡眠中斷：半夜多次醒來而難以再入睡 <br></li><li>清晨早醒：起床比預算時間早而無法再入睡<br></li><li>自覺睡眠質量很差：起床後仍感疲乏，如沒睡過般 <br></li></ol><p>當上述的情況<strong>每星期出現三次或以上，並持續了三個月或以上</strong>，造成困擾或影響日常運作；即使有充分機會仍無法入睡，而沒有受其他睡眠障礙、藥物、或精神健康狀況影響，才能定義為失眠。 </p><p>面對失眠，有人選擇吃安眠藥，有人嘗試鬆弛練習、睡前喝牛奶和浸熱水浴等方法。其實很多時候，失眠是由一些<strong>不利睡眠的觀念和行為習慣而造成</strong>。這時候，認知行為治療 (Cognitive Behavioral Therapy，簡稱 CBT）便能<strong>從思想和行為兩方面入手，協助受失眠困擾的人糾正有關睡眠的慣性思想，行為和生活模式</strong>，從根本提升睡眠和生活質素。</p><p><strong></strong></p><img src="/wp-content/uploads/2023/03/06_Count-Sheep-Throughout-the-Night.webp" alt="sleepless" style="width: 100%; max-width: 568px; height: auto; max-height: 402px;margin:auto"><h2><strong>理論</strong></h2><p><strong>失眠認知行為治療（CBT-I）</strong>透過辨認和改善導致失眠的想法和行為，逐步解決睡眠問題。<strong>導致失眠的想法</strong>可能是對睡眠的固有想法，如過度擔心自己無法入眠、反覆細想失眠帶來的後果、認為只有深層睡眠才有休息效用等。而<strong>導致失眠的行為</strong>，可能是睡在不舒適的睡房、睡前做喚醒大腦的工作、在日間小睡、過度喝咖啡等。</p><p><strong>失眠認知行為治療的六大部分包括：</strong></p><ol><li>睡眠衛生（sleep hygiene）<br></li><li>睡眠習慣（sleep-wake scheduling）<br></li><li>環境控制法（stimulus control）<br></li><li>放鬆療法（ relaxation therapy ）<br></li><li>睡眠限制法（sleep restriction）<br></li><li>認知療法（cognitive therapy）<br></li></ol><p>治療一般會先評估服務使用者的睡眠狀況，並利用「睡眠日記」記錄每晚的睡眠情況，以制定<strong>個人化的睡眠計劃</strong>；同時<strong>改變不利睡眠的想法和行為</strong>，並提供有關<strong>良好睡眠習慣的建議</strong>。</p><p><strong></strong></p><h2><strong>治療例子</strong></h2><p><strong></strong></p><h2><strong>環境控制法</strong></h2><p>以<strong>「環境控制法」</strong>為例：我們很多的日常習慣，行為或感受，都和一些特定物件，環境，和人物有聯繫。例如，</p><p style="text-align: center; ">當我看見<strong>美食（刺激）</strong>，會感到<strong>肚餓（反應）</strong></p><p style="text-align: center; ">當我待在<strong>寧靜的房間（刺激）</strong>，會感到<strong>平靜（反應）</strong></p><p style="text-align: justify;">睡眠亦不例外，對有失眠的人而言，待在睡房或看見睡床，可能會令他們聯想起睡不著的回憶，<strong>忐忑思考「今晚能不能睡到呢」，很容易將「上床睡覺」連結至「我今晚又失眠，聽日又冇精神啦」</strong>。長遠而言，可能會鞏固他們對睡眠的消極觀念。</p><p style="text-align: justify;">「環境控制法」的其中一個方法是<strong>啟動「睡眠模式」的環境，將工作及休息的空間清楚劃分</strong>。日間工作時，嘗試離開睡房或睡床；或在臨睡前為自己「轉換場景」；在睡房擺放令你放鬆的擺設，把特定物件（如毛公仔、毛毯）放在床上，或點上香薰，創造培養睡意的環境；讓大腦意識到場景調換，啟動「睡眠模式」；<strong>在思想和行為的層面，改善睡眠習慣。 </strong></p><p style="text-align: justify;"><strong></strong></p><h2><strong>睡眠限制療法</strong></h2><p><strong>睡眠限制療法</strong>是CBT-I的另一核心方法。</p><p>不少失眠者都把淺眠階段誤認為是醒著，低估自己睡著的時數，延長躺床時間來補眠，結果是躺床而沒睡著的時間越來越長，引發對失眠的恐懼和焦慮，形成惡性循環。透過限制失眠人士<strong>在床上醒著的時間</strong>，容易讓他們覺得睏後一上床就很快睡著，逐步適應新的睡眠規律，調節睡眠質素，<strong>打破失眠的惡性循環</strong>。</p><p>你可透過睡眠日記，記錄每天實際睡著和躺床的時數，計算出<strong>睡眠效率（sleep efficiency）</strong>：</p><p style="text-align: center; "><strong>睡眠效率 = 實際睡覺時間/ 躺床時間 x100%</strong></p><p style="text-align: justify;">在躺床時間需至少5.5小時的前提下，睡眠效率達至85%或以上，躺床時間可增加15分鐘；低於80%，需減少15分鐘；介乎80%至85%，則維持不變。療法以7天為一週期，每過7天便要按上一週期的平均睡眠效率作出調整。透過逐漸增加睡眠效率，失眠人士可在睡眠時間內獲得更深度的休息，同時打破失眠與睡床的關係。</p><p style="text-align: justify;"><strong></strong></p><img src="/wp-content/uploads/2023/03/Measuring-sleep-scaled.webp" alt="Measuring sleep scale" style="width: 100%; max-width: 570px; height: auto; max-height: 402px;margin:auto"><h2><strong>心導遊+ 失眠認知行為課程</strong></h2><h2><strong>課程療效</strong></h2><p>網上失眠認知行為治療是一種靈活方便且經濟實惠的心理治療方式，用家可隨時隨地在網上平台自主進行，並以電子工具輔助。</p><p>研究指出，網上失眠認知行為治療能<strong>提升參加者的睡眠效率、改善失眠嚴重程度和抑鬱症指數</strong>，並能在接受治療評估後的<strong>4至48週內維持效果</strong>。而相比實體治療，網上治療在提升睡眠效率、總睡眠時間和改善失眠嚴重程度，在統計學上相約。</p><p><strong>此外，研究指網上認知行為治療能改善：</strong></p><ul><li>入睡耗時（sleep onset latency）、<br></li><li>入睡後醒來的總時數（wake after sleep onset）、<br></li><li>總睡眠時間（total sleep time）、 <br></li><li>睡眠效率（sleep efficiency）和<br></li><li>醒著的次數（number of awakenings）等睡眠質素指標。<br></li></ul><p>心導遊+平台提供有實證支持，<strong>共6節的免費網上失眠認知行為課程（為期6-8星期）</strong>。課程由臨床心理學家帶領，透過影片、文字、練習、問卷、故事分享等形式講解如何紓緩失眠。你能先增加對睡眠的認識，打破有關失眠的迷思；再認識不同管理睡眠的技巧，建立習慣，以行動改善失眠，紓緩因失眠引致的身體反應 。課程設有練習提示功能，助你輕鬆回顧記錄、重溫練習。</p><p>此課程以實證為基礎，有效改善失眠嚴重程度、睡眠效率、睡眠質素和夜間覺醒次數等。而網上學習的過程中，你能利用電子工具如<strong>睡眠日記和評估問卷</strong>，幫助了解自己的睡眠情況，和<strong>設立個人化的睡眠計劃</strong>。</p><p><strong></strong></p><h2><strong>失眠認知行為治療適合什麼人？</strong></h2><p>無論你是因睡眠困難（如：難以入睡、難以保持睡眠、早醒）而影響日間表現人士、或希望改善睡眠質素人士、以及有興趣進一步了解睡眠健康的人士，也適合這個課程。</p><p><strong>課程將透過失眠認知行為治療的六大部分，與你逐一打破失眠循環：</strong></p><ol><li>睡眠日記<br></li><li>睡眠衛生<br></li><li>環境控制法<br></li><li>睡眠限制法<br></li><li>認知重構<br></li><li>放鬆練習<br></li></ol><p><strong>課程加入不少實用練習和工具，包括：</strong></p><ul><li>腹式呼吸練習<br></li><li>自律鬆弛練習<br></li><li>漸進式肌肉鬆弛練習<br></li><li>4-7-8呼吸法<br></li><li>身體掃描練習<br></li><li>放下憂慮練習 <br></li><li>思想陷阱及轉念練習<br></li><li>睡眠日記等等<br></li></ul><p>此外，為令會員更了解課程，我們於3月舉辦了<strong>「失眠認知行為課程」網上體驗班</strong>；在兩小時的體驗班裡，臨床心理學家帶領參加者了解有關睡眠的常見誤解、課程的原理和編排、學習如何逐步改善睡眠問題、嘗試課程練習，掌握改善睡眠困難的技巧。體驗班內容已經上載至平台，歡迎你免費登記成為會員或登入後重溫。</p><p>詳情請參考以下連結：<a href="https://www.jcthplus.org/event/cbti-intro_2023"></a><a href="https://www.jcthplus.org/event/event-event-playback-20230320_cbti-intro_all-members">https://www.jcthplus.org/event/event-event-playback-20230320_cbti-intro_all-members</a></p><p><strong></strong></p><h2><strong>失眠認知行為治療的好處</strong></h2><ul><li>適合希望自主解決失眠問題的人士，無需倚賴藥物<br></li><li>幫助受短期失眠影響的人代替使用安眠藥，或預防失眠復發<br></li><li>長期使用安眠藥人士可利用認知行為治療，補充安眠藥的不足，而且有減藥、停藥的機會<br></li><li>適合大部份身體狀況的人士，如老年人、孕婦、及小孩，沒有任何已知的副作用<br></li><li>針對失眠問題的根源，如不良的睡眠習慣和思考方式，長遠解決失眠問題<br></li></ul><p><strong></strong></p><h2><strong>失眠認知行為治療的限制</strong></h2><ul><li>失眠認知行為治療需要使用者的積極參與，才能發揮最佳效果<br></li><li>某部份身體狀況人士，如未經治療或不穩定的胃酸倒流病、心血管疾病、躁狂抑鬱症、酒精或藥物依賴睡眠窒息症、不寧腿綜合症、日夜節律睡眠障礙，在接受治療前需先向醫生或相關專業人士查詢是否適合</li></ul><p><strong><br></strong></p><p><strong>自己失眠自己救，願一夜好眠不再是你夢寐以求的盼望，而是天然而成的好習慣。</strong></p><p><img src="/wp-content/uploads/2023/03/68_Accept_Insomnia.webp" alt="accepting insomnia" style="width: 100%; max-width: 570px; height: auto; max-height: 442px;margin:auto"><br></p><p> 參考資料： </p><p class="apa"> Li, L., Wu, C., Gan, Y., Qu, X., & Lu, Z. (2016). Insomnia and the risk of depression: a meta-analysis of prospective cohort studies. BMC psychiatry, 16(1), 375. <a class="reference" href="https://doi.org/10.1186/s12888-016-1075-3">https://doi.org/10.1186/s12888-016-1075-3</a> </p> <p class="apa"> Seyffert M, Lagisetty P, Landgraf J, Chopra V, Pfeiffer PN, Conte ML, et al. (2016) Internet-Delivered Cognitive Behavioral Therapy to Treat Insomnia: A Systematic Review and Meta-Analysis. PLoS ONE 11(2): e0149139. <a class="reference" href="https://doi.org/10.1371/journal.pone.0149139">https://doi.org/10.1371/journal.pone.0149139</a> </p> <p class="apa"> Soh, H. L., Ho, R. C., Ho, C. S., & Tam, W. W. (2020). Efficacy of digital cognitive behavioural therapy for insomnia: a meta-analysis of randomised controlled trials. Sleep medicine, 75, 315–325. <a class="reference" href="https://doi.org/10.1016/j.sleep.2020.08.020">https://doi.org/10.1016/j.sleep.2020.08.020</a> </p> </div> <div class="flex flex-row justify-start my-6 gap-3 mt-5 overflow-x-scroll no-scrollbar"> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">認知行為治療</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">心理治療</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">心理健康 101</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">失眠</div> </div> <div class="bg-primary-lightest rounded-3xl p-6 flex flex-row"> <img src="/wp-content/uploads/2022/03/48_Naming-1-96x96.png" class="h-12 w-12 sm:h-16 sm:w-16 rounded-full mr-4 md:mr-8 flex-shrink-0" alt="author profile pic"> <div class="flex-grow"> <p class="text-primary-dark text-base font-medium">Ruby Liu MY</p> <p class="text-primary-dark text-sm mt-2">「賽馬會心導遊+計劃」心理健康推廣主任</p> </div> </div> </div> <div class="hidden lg:flex relative w-88 flex-shrink-0 flex-col justify-start"> <div class="sticky top-20 flex flex-col items-stretch pl-16 xl:pl-24 pt-8 overflow-visible"> <div class="w-full h-44 overflow-hidden"> <img class="w-32 h-auto mx-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/images/tour-guide-boon-zh.png" alt="Boon tour guide image"> </div> <div class="w-full bg-avatar-light rounded-xl flex flex-col p-5 items-center shadow"> <h4 class="text-primary-darker font-jinxuanlatte text-2xl leading-tight">免費登記</h4> <p class="text-primary-darker my-4 text-13 text-center">一站式心理自療平台，紓解情緒，照顧心理健康</p> <button class="bg-primary w-full rounded-full text-white font-bold h-8 flex items-center justify-center px-5 mt-3 hover:bg-primary-dark" @click="$dispatch('toggle-login-panel', '')">開始旅程</button> </div> <div class="flex flex-row items-center justify-center space-x-4 mt-7"> <button class="rounded-full w-8 h-8 flex items-center justify-center border" :class="is_favorited ? 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