Starting Therapy

  • Step 1

    LEARN ABOUT US

    Take a look at our website and FAQs. Feel free contact us if you have any questions or concerns.

  • Step 2

    CHOOSE YOUR THERAPIST

    Take a look at our therapists page and select your favourite therapist. For assistance in finding the fit, reach out to our care coordinator.

  • Step 3

    BOOK A FREE CONSULTATION

    Book a free 15-min consultation with your chosen therapist to discuss your goals, treatment plan and assess the fit.

  • Step 4

    START YOUR THERAPY JOURNEY!

    You did it! You’ve taken the first big step on your journey toward better mental health!

MEET OUR THERAPISTS

Our Commitment

WE’RE COMMITTED TO SUPPORTING A CULTURE OF DIVERSITY, SAFETY AND INCLUSION.

If there are any special requirements that you might have, or if there is anything we can do to accommodate you throughout the process of learning more or getting started, please let us know. We‘ll do our best to support you and accommodate your needs.

Everything you need to know about therapy

Who | What | When | Where | Why | How

Types & Format of Therapy

  • Humans are inherently social creatures. Talking and interacting with others is one of the key ways we sort through our thoughts and feelings. However, there are occasions when we might find it challenging to express our worries or concerns to others. Individual talk therapy might be helpful in these situations since it gives you the chance to talk to someone in private. For many clients, it has been shown that this continual therapeutic involvement is quite successful in fostering growth and healing. In most cases, individual therapy involves a licensed mental health professional who will listen to you and your concerns in an objective manner and make recommendations on how to improve your life. Individual counselling can assist in removing obstacles that hinder one's emotional and mental well-being. Clients slowly start to master techniques taught in these sessions and start to become more conscious of themselves and the world around them where they encounter compassion, love, and spiritual connections.

    Advantages of individual therapy:

    • Information shared during the sessions is completely private.

    • Having one-on-one attention allows the therapist to fully comprehend the client’s specific difficulties and create a personalized treatment plan.

    • The schedules are flexible and sessions can be booked depending on the client’s availability.

  • People frequently assume that couples only require therapy when their relationship is in crisis. But even at the earliest stages of a relationship, counseling can be beneficial to enhance communication and create healthy connections. Life is not simple and every relationship goes through highs and lows. The burden, however, could become too great to handle, either individually or collectively, when certain events occur. If you are having issues maintaining an intimate connection, or communicating effectively, couples therapy might be a solution for you.

    Other reasons to seek out a couple’s therapist might include:

    • Sexual difficulties

    • Substance abuse

    • Disputes on child parenting

    • Infidelity

    • Chronic health issues

    • Anger management

    • Gambling

    A couple’s therapist assists in working through issues and conflicts that can develop in a relationship without taking any sides. This gives a chance to both partners in the relationship to express themselves in a safe environment and listen to the other person’s perspective without getting triggered. The goal with this intervention is to discover a common ground with the therapist’s assistance, and move forward in the relationship in a healthier manner.

    “You will learn something valuable at least about yourself, even if it doesn’t end up changing your relationship … But sometimes it can take time for what you and your partner have learned to finally become tools that change your relationship. Be patient with the process.”

    - Chantal Heide

  • The term ‘family’ in family therapy refers to a group of people who take care of one another and identify as a family. The aim of this type of therapy is to assist family members in resolving conflicts, enhancing communication, and fostering mutual understanding and support. Family therapy can be beneficial for families who are:

    Facing challenges changes brought on by disease (physical or mental health issues)

    • Unemployment

    • Relocation

    • Aging

    • Divorce

    • Trauma

    • Death

    • Interested or involved in either fostering or adopting

    The therapist will aim to understand and listen to each person’s beliefs, values, hopes and expectations and help them in exploring ways to communicate effectively without negatively impacting others. Therapeutic practices like cognitive behaviour therapy (CBT), psycho-education or structural strategic therapy might also be used during this process.

  • A group therapy session involves one or more healthcare professionals treating several clients/patients at once. The group size may vary depending on the type of therapy. Group therapy can be used to treat various conditions including but not limited to trauma, depression, anxiety, attention deficit hyperactivity disorder (ADHD), coping skills and post-traumatic stress disorder. The main goal of this type of therapy is to apply the interpersonal skills learned in the therapy sessions to everyday life. People who feel that their situation cannot be understood by others or feel alone may find social support in group therapy by knowing that they are not alone in what they are experiencing. Additionally, it might encourage patients to see themselves on a similar path if they see the people around them succeeding in life and overcoming their problems. They may also feel a sense of connection, trust and support from one another, which will ultimately help promote recovery.

Different Approaches / Modalities of Psychotherapy

  • According to cognitive and behavioural therapeutic (CBT) approaches, dysfunctional thinking is the root cause of dysfunctional emotions and behaviours. The foundation of CBT relies on the premise that our thoughts, emotions, and behaviours are intertwined. In other words, the way we perceive or think about a situation can affect the way we feel and behave. CBT accomplishes this by addressing how thoughts influence feelings and behaviours. CBT therapists focus on helping clients develop coping mechanisms and other necessary skills required to deal with any challenges one might face in life.

  • Humanistic therapy emphasises the importance of being your true self in order to lead the most fulfilling life. It takes an optimistic view of human nature and assumes that:

    • People can rise above their primitive animal heritage and control their biological urges

    • People are largely conscious and rational beings who are not dominated by unconscious, irrational needs and conflicts

    • Every person has a different perspective on the world, and this perspective may have an impact on their actions and behaviours.

    It's easy to get trapped into a cycle of feeling that you aren’t enough, or that people will only respect you if you behave in a certain way. This sense of worthlessness can have a detrimental effect on your self-esteem and how you view the world around you. The goal with taking a humanistic therapeutic approach is to assist the client in forming a strong and healthy sense of self by exploring their thoughts and emotions, and focusing on improving their strengths. Therapists use empathy and unconditional positive regard during the treatment to relate to the client’s experiences and demonstrate warmth, openness and objectivity.

  • Psychodynamic or psychoanalytic perspective views behaviours and experiences as influenced by internal processes, independent of conscious control. The psychic energy needed to run these mental processes comes from two fundamental motives or instincts

    • Libido (instinct towards life and creation)

    • Thanatos (instinct towards death, destruction and aggression)

    The main goal with this approach is to reveal unconscious ideas or emotions that are in conflict with each other in an effort to reduce internal conflict brought on by high stress or emotional suffering. This modality of psychotherapy depends on the formation of an interpersonal relationship between the therapist and the client.

    Few key points:

    • Focus on emotional experience

    • Exploration of efforts to avoid distressing thoughts and feelings

    • Identifying recurring life pattern

    • Discussion of past experiences

    • Analysis of interpersonal relationships

    • Focus on the therapeutic relationship

    • Exploration of dreams and fantasy

  • Somatic therapy, also referred to as somatic experience therapy, examines the relationship between mind and body, and employs both psychotherapy and physical therapy to achieve holistic healing. The theory behind this form of therapy relies on the belief that the mind and body are interconnected and have an influence on one another. Traumatic experiences may cause a disruption in a person’s nervous system, making it difficult for them to process. Thus, instead of focusing on cognitive or emotional experiences, the clients' focus is directed towards underlying physical sensations and signals like interoception, proprioception, and kinaesthesis. Somatic therapy integrates body-oriented exercises like dance, massage, visualization, and meditation to help patients through the recovery process. The key is to create new thought processes and behavioural habits that help you effectively manage diverse events or emotions as they arise.

  • Systemic therapy aims to understand not just the individual, but the interactions they have and the relationships they form with others around them. First, the therapist will try to identify persistent behavioural patterns within your ecosystem. Then, without analyzing the underlying root cause of those behaviours (like subconscious impulses, or traumas), the therapist will address those patterns directly. The therapist and client establish a therapeutic alliance throughout these sessions and collaborate to develop a fresh perspective of the client's experience, and work together to make decisions about how best to proceed with treatment. Some of the core ideas on which this therapy is centered are collaboration, accountability, honesty, and respect.

    “Systemic therapy neither attempts a 'treatment of causes' nor of symptoms; rather it gives living systems nudges that help them to develop new patterns together, taking on a new organizational structure that allows growth.”

    Arist von Schlippe

What to expect in sessions and how to prepare 

Visiting a therapist for the first time can be overwhelming for many people. It is important to remember that even making the decision to seek professional help for any mental health concerns takes tremendous courage, so make sure to take pride and acknowledge that strength. It can be useful to prepare for your first session in advance to help with anxiety and get the most out of your therapy session. 

Here are a few tips that can you feel prepared for your first counselling appointment:

◖ Know your reason for seeking therapy

◖ Set goals

◖ Have realistic expectations

◖ Reserve time for yourself before the session to relax (practice yoga, meditation, go for a walk etc)

◖ Dress for comfort

◖ Don't be afraid to ask questions

◖ Be open and honest with yourself and the therapist

◖ Go easy on yourself (it's just the first day)

◖ Remember that change can take time

It is also important to know that there is nothing wrong with disliking your therapist. Therapy is a very private experience. You need to be able to trust your therapist and feel at ease with them. Thus, it's crucial to pick the best therapist for you, and there's nothing wrong with telling them you would like to switch therapists if you feel like things won't work out. Keep in mind, the reason for you to dislike your therapist could also stem from the fact that they have forced you to confront qualities of you or your perspectives to motivate you and exert more effort to reach your aims. 

Frequency of therapy sessions 

Therapy works best when it is integrated into a client’s lifestyle for 12-16 sessions, often given in 45-50 minute sessions per week. This equates to 3-4 months of weekly sessions. Discuss with your therapist about making any appropriate modifications to your treatment plan if you feel like you have not made any progress after a reasonable period of time.

Why go to therapy and how does it help?

Here are a few benefits of therapy:

◗ The effects of therapy last a long time since you are not only working through your issues but also developing the necessary skills needed to help deal with any future problems. 

◗ It can change how you view and interact with the world around you (in a positive way). 

◗ Increases productivity and leads to a happier lifestyle. With the help of therapy, you can identify obstacles in your life that are preventing you from functioning and your best and learn how to overcome them. 

◗ Helps in improving chronic stress. You can learn strategies from your therapist on how to relax your body and mind. This can include deep breathing, muscle relaxation and guided visualization. The therapist may even teach you stress-reduction exercises and assist you in identifying the root cause of your stress.

What do I want to get out of therapy?

We commonly concentrate on the unhelpful aspects of our mental and emotional health. Personal goals for therapy are subjective for everyone. Because of the way we're conditioned to think about health, it can be challenging to determine what we want out of therapy. One piece of advice is to give yourself some time to think about what you want out of life, what makes you happy, and what needs you have that aren't being met. Share your goals and collaborate with your therapist regularly. Be patient with yourself as you go through this process since this journey takes time.

  • The minimum period of time and the number of sessions varies from client to client. It is matched according to the nature and severity of the illness or concerns of the client. Compared to chronic issues, acute difficulties typically require fewer therapy sessions. Additionally, the time of treatment varies depending on the kind of treatment being given; cognitive behavioural treatments, which concentrate on a specific issue, are often shorter than psychotherapies with a broader emphasis.

  • There is no set length of treatment. It can last from several months to years. The duration of therapy will depend on the client's goals, symptoms, history and the therapist's treatment strategies. Clients often get counselling for three to four months before they begin to experience any form of relief. According to research, 50% of patients needed 15-20 sessions to recover, as shown by self-reported tests.

  • One may think of therapy sessions as problem-solving workshops. In every session, you will discuss your current situation with your therapist, and the therapist will utilize their knowledge and experience to help you to try to find a solution so you can move closer to living the life you want to live. Make sure to communicate honestly and openly with your therapist about how you are feeling and any issues you may be having. Keep in mind that this is a safe space where you are free to express yourself without fear of judgement, interruption, or criticism. Once you have had a chance to unpack your feelings, the therapist may offer some advice or assist in breaking down and synthesising what you have shared so far. If they believe it would be beneficial for your growth, they may also give you exercises or tasks to complete following the session. In general, you will be allowed to reveal anything that is upsetting you during therapy and get helpful criticism to help you get better.

What can you do to perform self-care in between visits with your therapist?

In therapy you may touch on topics or traumatic events that are painful or upsetting to discuss. Therefore, it is completely normal to feel heavy, physically exhausted or even emotionally depleted after a session. This is what we call a therapy hangover. Learning how to comfort oneself and perform self care thus becomes crucial between sessions.

Here are some suggestions for post-therapy self-care that everyone can incorporate into their daily lives:

◗ Schedule some time off after your therapy session to relax and do an activity that you enjoy. This can include taking a stroll in the park, hanging out with friends and family, or just having a bubble bath. 

◗ Reward yourself. You did an amazing job and now you deserve to be treated. Take pride in yourself for attending therapy and getting through a challenging situation.

◗ Prayer, meditation and performing spiritual practices. In difficult times, our religious and spiritual beliefs can provide us solace, hope, and purpose. Spiritual activities may support us in controlling our distress as well!

◗ Exercise and drink plenty of water. Your body has gone through a lot both physically and mentally. It is now time for it to relax and recharge to get ready for the next therapy session. 

◗ Maintain a healthy and nutritious diet. A nutrient dense diet helps maintain a healthy gut, which interacts with the brain via the gut-brain axis. Research has shown that the microbes in the gut produce happy hormones serotonin and dopamine, which control our mood and emotions and consequently have an impact on our overall mental health. 

Choosing a Therapist

  • There are many experienced mental health professionals that will be eager to assist you. But, much as dating, it could take some time to find the ideal match. Building a relationship with your therapist requires trust. The treatment might not be as successful as you hope it to be without it. It is normally advised to attend at least 2-3 sessions with a therapist before taking any action. Give yourself some time to get used to this experience. It may feel unusual at first to reveal your private thoughts and feelings to a total stranger, especially if it is your first time getting therapy. Remember that they are there to help you and that you are in a safe space to discuss any problems that may arise. Talk to your therapist if you experience any discomfort during your sessions. If you believe they are not a good fit for you, let them know.

    Here is a list of questions that you can refer to when deciding if you and your therapist connect well or if they are a right fit for you:

    • Do you feel comfortable sharing sensitive information with your therapist?

    • Do you believe that you can be completely honest with your therapist and not put up a false front?

    • Do you feel heard?

    • Do you feel that your therapist supports you and cares about your well-being?

    • Do you feel like they criticize or judge you?

    • Do they frequently interrupt you while you are sharing information?

  • Whether you are seeing a therapist or counsellor in person or online, you should make sure they are properly licensed and are qualified to provide mental health services. You can either ask the therapist directly or look their credentials up on the CRPO public registry (Psychotherapists) or OCSWSSW Registry (Social Workers). All you have to do is type in their name and see if it matches against the registry.

  • It is recommended to see only one therapist at a time. But should you decide to see more than one therapist, there’s a few caveats which include, but aren’t limited to:

    • You can afford to see two therapists at the same time.

    • Both therapists are aware that you are seeing someone else and they are fine with it.

    • You work on significantly different topics with different therapists.

    • For example: A therapist for general anxiety and a specialized therapist for eating disorders can be seen together simultaneously.

FREQUENTLY ASKED QUESTIONS

Payments/Benefits

  • Most insurance providers cover the cost of therapy. However, please check with your insurance/benefits provider to ensure your coverage includes your therapists title (i.e. Registered Psychotherapist (Qualifying) or RP(Q), Registered Psychotherapist or RP, Registered Social Worker or RSW, etc.).

  • Therapists charge differently based on their credentials.

    • Psychiatrists (M.D) are trained medical professionals who focus on diagnosing, treating, and preventing mental, emotional, and behavioural disorders.
      Note: Treatment from a Psychiatrist is covered by public health insurance (OHIP).
      Note: Only Psychiatrists can prescribe medication.

    • Psychologists (MSc, MA, LGPC, LCPC and/or PsyD, PhD, EdD) are individuals that study how we think, feel and behave from a scientific perspective. They do this in order to help us understand our behaviour.

    • Psychotherapists (RP) provide individuals with psychotherapy or “talk therapy”, which can help with a broad variety of mental illnesses or emotional difficulties. The goal is to bring about positive change for the client. Psychotherapy can be used in combination with prescribed medication.

    • Social Workers (RSW) are regulated health professionals that work with others to improve individual and collective well-being.

    • Psychologists, Psychotherapists, and Social Workers fall conduct sessions within private practice settings so are not covered by OHIP.

What we offer

  • Yes! We offer a free 15-minute consultation with the therapist of your choice. This is done to ensure that your therapist would be a good fit for you and to get to know them a little. Please feel free to ask them any questions that you might have!

  • We offer virtual therapy sessions only (via secure online video or phone). Can vary depending on your therapist.

  • We do not offer in person sessions.

Confidentiality

  • Information shared between you and your therapist will remain confidential. We use The Jane App to conduct our remote sessions, which is HIPAA compliant. In the case where the therapist feels that you are at harm to yourself or others, then they are required to disclose information in order to prevent harm. You can find further information on confidentiality at the following link: https://www.crpo.ca/standard-3-1-confidentiality/

Booking & Hours

  • Sessions can be booked online through our booking platform The Jane App, by email, or by phone.

    BOOK A SESSION —>

  • No. You can start therapy whenever you’d like, without having to get a referral first.

  • Each of our therapists has unique hours determined by their current caseload and availability. You can see the availability of your therapist at any given time, and book a session online, at the link above. The hours for our administrative staff are 9:00 AM - 5:00 PM ET.

  • You can cancel or reschedule your session as long as you provide us notice at least 48 hours before your session start time. If you cancel less than 48 hours prior to the session start time or do not show up, you will be charged the full amount. Certain exceptions can be made in emergency situations.

  • You are charged for missed sessions if you do not notify us to cancel or reschedule your appointment at least 48 hours before your scheduled session.

    Our therapists hold a spot in their calendars for clients who book appointments, so when a session is missed they cannot provide care for other clients in need.

  • Some of our therapists offer sliding scale rates in certain situations. Please contact us to learn more about rates and availability.

    REACH OUT TO US —>

  • Prior to your free consultation, we will request that you fill out an intake form. You will also be requested to provide your credit card. We will securely store your credit card information on file, so you will only need to provide it once. Your sessions will be automatically processed immediately following each session.

  • You may simply reach out to us by phone or email to provide the updated information, and our care coordinator will ensure it is updated in our systems right away.

In Case of Emergency:

What should I do if I’m in a crisis situation?

If you feel that you are in harm to others or yourself, please seek out help. 

  • Emergency Services: call 911 

  • Kids Help Phone: 1-800-668-6868 or text CONNECT to 686868

  • General Mental Health Information: https://ontario.cmha.ca/document-category/mental-health-info/

  • Talk Suicide: 1-833-456-4566 or talksuicide.ca

  • Talk4healing (for Indigenous women): 1-855-554-4325

  • Good2Talk Helpline: 1-866-925-5454 or text GOOD2TALKON to 686868 (for post-secondary students) 

Helpful Links

Other Helpful Resources