CBT-I CBT-I Relaxation & Mindfulness Techniques

Question 1

What is progressive muscle relaxation (PMR) primarily designed to address in insomnia treatment?

Accepted Answer

Physical tension that contributes to hyperarousal

Answer

PMR systematically tenses and releases muscle groups to reduce the somatic hyperarousal that perpetuates insomnia.

Question 2

Which breathing technique is most commonly recommended as a relaxation tool in CBT-I?

Accepted Answer

Diaphragmatic (belly) breathing

Answer

Diaphragmatic breathing activates the parasympathetic nervous system, reducing arousal and promoting sleep onset.

Question 3

In CBT-I, mindfulness-based approaches primarily help insomnia by:

Accepted Answer

Reducing cognitive reactivity to nighttime wakefulness

Answer

Mindfulness reduces the secondary distress caused by wakefulness, helping patients observe intrusive thoughts without reacting to them.

Question 4

Autogenic training in CBT-I involves:

Accepted Answer

Self-suggestion of warmth and heaviness in body parts

Answer

Autogenic training uses self-directed phrases about warmth and heaviness to induce physiological relaxation.

Question 5

Which statement best describes the role of imagery in insomnia treatment?

Accepted Answer

It replaces nighttime rumination with pleasant mental images

Answer

Guided imagery redirects the mind away from anxious sleep-related thoughts toward calming, neutral imagery.

(CBT-I) CBT Insomnia Certification Practice Test