At your initial intake appointment, your needs will be assessed, and we will explore your personal goals, determine areas of focus, and set out objectives for therapy. Duration and frequency of treatment sessions will be discussed, and a session schedule that suits your needs will be arranged. 

The initial intake appointment not only provides the space for you to share information about your past and current circumstances, but also allows for an open discussion focused on discovering possibilities and creating a vision for your personal wellness journey.

Sessions are generally scheduled for 60 minutes in length. Depending on your needs and preference, you may also book an extended session lasting 90 minutes.  In some cases, sessions are booked consecutively to provide us with up to two hours of work together in one sitting.

Cognitive Behavioural Therapy (CBT) and Compassion Focused Therapy (CFT) are both evidence-based therapy methods that are proven to help reduce many symptoms of anxiety, depression, and post-traumatic stress disorder. While both methods are very effective, they differ in the following ways:

Cognitive Behavioural Therapy (CBT)

1. CBT involves looking deeply into the beliefs and thoughts that you hold. This method of therapy helps to uncover the link between your mindset and your actions. CBT can help you to recognize automatic thoughts and to uncover unhelpful thinking patterns that may be contributing to your presenting problem(s). Through CBT you will learn to examine how your thinking, attitudes, beliefs, and behaviour are formed, and how they affect the ways in which you live, feel, and behave. This leads you to develop more adaptive ways of thinking.

2. Tools that I often use in CBT include (1) worksheets, charts, and written exercises to help pinpoint specific thought processes and behaviours in need of attention; and (2) journaling exercises which prompt you to explore concepts such as your core beliefs, personal values, or behavioural patterns. 

Compassion Focused Therapy (CFT)

1. CFT involves developing a strong intention to be sensitive to your own suffering and to commit to taking action to alleviate and prevent your own suffering. This method includes developing an understanding of the basic functions of the mind, and how we as humans behave psychologically and physiologically in different social contexts. We are designed to avoid harm. This is part of our survival instinct. In CFT you will practice developing mindful awareness, recognizing when your mind is in “threat-focused” mode,  and learning ways to change your mindset towards a more compassion-focused mode. This shift in mindset will help you to unlock inner qualities of wisdom and courage that are essential for you to learn how to best care for yourself in the face of unavoidable suffering.  CFT entails three core components: learning how to engage in self-kindness by overcoming harsh critical self judgement; recognizing our common humanity by engaging in connection with others in the experience of life; and practicing mindfulness by learning to take hold of personal experiences in balanced awareness

2. In my approach to CFT, establishing a safe space is key. You can expect to experience a warm and supportive relationship where you will gradually become accustomed to feeling calm and centered in the presence of a supportive and caring other. With this emotional support you will begin to engage with emotions that you have previously tried to avoid or dismiss. You will learn about the functions of emotions in your life and spend time exploring adaptive and healthy ways of relating to difficult emotions. Imagery exercises, visualization, journaling prompts, and mindfulness practice are optional tools that I offer for supporting you to cultivate self-compassion.

1. There is a common misconception that a person should only seek therapy if they are experiencing a complete emotional breakdown, have hit “rock bottom”,  or have been diagnosed with a mental disorder. This is far from the truth. Human beings are designed to seek out human connection. This is an important element of our survival. We are created with a need for social support. If you find yourself unable to reach your personal goals, whether these are personal health and wellness goals; a desire to heal from abuse or trauma; or if you are struggling with important aspects of your life such as career, education, or family, then you can certainly benefit from therapy. 

2. While each person is unique, there are certain symptoms that you may experience which could indicate it is time for you to reach out for help from a therapist. This includes: 

   1. Frequent Rumination - Thinking about troublesome ideas or issues over and over again in your mind without the ability to arrive at a solution, clarity, or closure, may be a sign that the support of a therapist is needed. 

   2. Heightened Anxiety - It is normal to become anxious at times. Seek help if you find that you are frequently feeling worried about future events; or experience uncontrollable panic, nervousness, or sleep disturbances, which are impacting your ability to complete everyday activities. 

   3. Depressed Mood - If you find that you have lost interest in activities that you normally enjoy; are feeling a sense of sadness or emptiness for weeks at a time; lack energy; or have thoughts of harming yourself, then it is important that you seek professional help.

Yes. I welcome clients of any sex, gender identity, or sexual orientation. My area of expertise is providing therapy to women.  However, I have experience providing counseling to men, and I invite all individuals to participate in therapy with me.​

If you are thinking of harming yourself, harming another person, or are having suicidal thoughts, attend your nearest hospital emergency room or call 9-1-1. You can also get help from a Suicide Crisis Helpline by dialing:  9-8-8. For more information visit: www.988.ca 

Please note: I am not available to provide emergency mental health services or crisis intervention.