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Physical Therapy Session

Struggling with pain or sleep?

It's time to Reclaim and Restore.

Is Reclaim and Restore for you?

If you live with insomnia and chronic pain, you already know:

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  • The nights are long.

  • Sleep feels fragile or impossible.

  • Pain and exhaustion feed each other.

  • Medical appointments can feel overwhelming.

  • You push too hard on good days and crash on bad ones.

  • You’re tired of being told to “just relax.”

 

You are not broken. Your nervous system is overwhelmed.

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This 10-week program is designed to help you understand what’s happening in your body — and give you practical, research-supported tools to change it.

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This program could be for you if:

  • Pain interferes with your sleep.

  • Sleep loss worsens your pain.

  • You feel stuck in a boom–bust cycle of overdoing and crashing.

  • You struggle with worry, frustration, or discouragement about your health.

  • You want concrete skills — not platitudes.

  • You’re ready to work differently, not just harder.

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What makes this program different?

This isn’t just a pain program. It isn’t just a sleep program.

It’s an integrated approach based on:

  • Cognitive Behavioral Therapy for chronic pain (CBT-CP)

  • Cognitive Behavioral Therapy for Insomnia (CBT-I)

  • The Biopsychosocial Model of Pain

  • Energy Envelope & pacing science

  • Nervous system regulation research

You’ll learn how pain, sleep, stress, and thoughts interact — and how to interrupt the cycle.

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So, what is CBT?

CBT stands for Cognitive Behavioral Therapy. It helps people understand the connections between thoughts, emotions, behaviors, and physical symptoms.

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In this program, CBT means learning:

  • How habits influence sleep

  • How fear and avoidance amplify pain

  • How thoughts can increase or decrease nervous system activation

  • How small behavioral shifts can create meaningful change

 

You won’t just talk about pain.
You’ll learn skills that can change how you live with it.

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In Reclaim and Restore, you will learn:

  • How sleep is regulated in the brain — and how to work with your circadian rhythm

  • What gate control theory is, and how understanding it can help you interrupt pain signals

  • How to regulate your nervous system when pain flares

  • Communication strategies to help your medical team better understand your condition

  • How to create a personalized flare and coping plan

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Participants often report:

  • Improved sleep quality

  • Reduced anxiety about pain

  • Greater sense of control

  • More consistent energy

  • Less boom–bust cycling

  • Improved communication with providers

  • Increased confidence managing flares

 

 

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Reclaim and Restore does not promise to eliminate pain.

It helps reduce suffering and restore function.​​

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Reclaim and Restore may not be appropriate if:

  • You are looking for a quick fix or a cure for pain.
    This program does not eliminate medical conditions. It teaches skills to improve sleep, reduce suffering, and increase function.

  • Your pain condition is currently medically unstable or requires urgent medical intervention.
    This program works best when your medical care team is actively managing your condition and you are medically safe to participate.

  • You are experiencing untreated severe depression, active suicidal thoughts, psychosis, or substance dependence.
    Those concerns deserve a higher level of care and more intensive support before participating in a structured behavioral program.

  • You are not willing to experiment with behavior changes.
    Sleep restructuring, pacing, and cognitive work require practice. Progress depends on applying skills between sessions.

  • You prefer unstructured emotional processing without skill-building.
    While there is space for emotional experience, this is a structured, skills-based program.

  • You are currently in an acute trauma crisis.
    If your nervous system is in survival mode due to recent trauma, stabilization-focused therapy may be more appropriate first.

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When this Program May Not Be the Right Fit

Image by Hannah Busing

Instead of pushing harder - let's try working smarter.

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Reclaim & Restore is practical and structured. Each session balances education, discussion, and real-world application so you leave with tools you can use immediately.

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Group facilitators are focused on skill-building, nervous system regulation, and compassionate, trauma-informed care.

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What to Expect:

Week 1: Foundations 

  • Learn about the CBT model and 3P model

  • Learn about the biopsychosocial model

Week 2: Understanding the Pain-Sleep Cycle

  • Learn about your circadian clock and sleep drive

  • Create a pain management plan

Week 3: Regulation Skills

  • Learn about fear-based avoidance and mindful coping

  • Practice relaxation and mindfulness techniques

Week 4: Resetting Sleep and Energy 

  • Learn about stimulus control and sleep restriction

  • Plan your daily routine using the Energy Envelope

Week 5: Communication and Advocacy

  • Discuss what it is like to communicate with your medical team

  • Create a Communication Plan

Week 6: Activity Pacing and Goal Setting 

  • Learn strategies for behavioral activation

  • Reclaim activities that you enjoy

Week 7: Managing Worry and Fear

  • Learn worry containment strategies

  • Create a Safety and Coping plan

Week 8: Changing Thinking

  • Learn thought challenging strategies

  • Review Safety and Coping plan

Week 9: Resilience and Meaning

  • Clarify your values

  • Identify your strengths and sources of resilience

Week 10: Maintenance & Relapse Prevention

  • Create a Flare Plan

  • Learn about resources for ongoing support and connection

 

Other FAQs:

Who Facilitates Reclaim and Restore?

Reclaim & Restore is led by Dr. Christen Mullane, clinical psychologist and certified meditation teacher. Dr. Mullane has worked in medical settings throughout her career and specializes in helping individuals navigate the intersection of physical illness and emotional health. Please see About Page for more information about her background and qualifications. 

 

Where is Reclaim and Restore held?

Reclaim and Restore is held virtually via Simple Practice, a HIPAA-compliant platform. You will receive a link by email or text 24-48 hours before each session. At the time of sessions, you'll simply click the link to join.

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How much does Reclaim and Restore cost?

The program consists of ten, 60-minute sessions offered on a sliding fee scale.

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Pay It Forward Plan: $1250 ($125/session)

Those who select the Pay It Forward Plan make it possible for the GLHS team to continue the Reclaim and Restore program and offer it at a lower price point to those in need.  In addition, this plan helps us to develop new client-focused programming, and supports educational and activism initiatives! Paying it forward helps to improve healthcare for all.

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Sustaining Plan: $680 ($68/session)

Those who select the Sustaining Plan cover the costs of their participation in the Reclaim and Restore program.

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No one is turned away based on ability to pay. If participation is clinically appropriate and finances are a concern, please reach out.

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Payment is processed securely via Simple Practice.

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Payment in full is due 24 hours prior to the start of the program. Payment plans may be arranged upon request.

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​Can I use insurance for Reclaim and Restore?

Ginkgo Leaf Health Services is a direct-pay practice. You will receive a monthly Superbill that you may submit to your insurance company for potential reimbursement. Reimbursement is not guaranteed.

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Submitting to insurance requires sharing diagnostic and billing information. You may choose to keep your participation private and out-of-network.

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What happens if I miss a session?

If you miss a session, materials will be provided electronically. Missed sessions are not reimbursed.

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When is Reclaim and Restore happening?

The next cohort is TBD. 

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Who is a good candidate for Reclaim and Restore?

Adults 18+ located in PsyPACT-participating states who are experiencing chronic pain and insomnia and are open to learning skills.

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A free 15–20 minute consultation is required prior to enrollment to ensure appropriate fit.

Individual therapy is recommended but not required.

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Ready to Reclaim and Restore?

Wonderful! Please set up a free, 15 - 20 minute individual consultation with our team by pressing the button below!

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You don't have to navigate pain and sleeplessness alone.

 

Let's begin!

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I look forward to meeting you!

Not quite sure yet? You can still set up a free consultation with our team to learn more and get your questions answered. All questions are welcome! The main priority is that you feel down in your bones that this is a positive, healthy step, for you.

 

In the meantime, you can subscribe to our email list for access to information about coping strategies that may help.

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At this time, please also join our email list if you are interested in hearing about future offerings for individuals who identify as nonbinary or gender non-conforming, male, or trans.

Let’s Keep In Touch

Interested in receiving updates regarding the Reclaim and Restore program?

Whether you're ready to join now or just thinking about it, please subscribe to our email list.

Joining gains you access to weekly emails about coping skills and resources, too!

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Full disclosure: Subscribing allows you to keep in touch so that you can continue to hear about Ginkgo Leaf offerings, ways to cope and heal, and useful podcasts, books, programs, and other resources that could be of benefit to you if you have experienced medical stress or trauma.

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You can unsubscribe any time.

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