GROUNDED
in
GROWTH

Generally speaking, the overall therapeutic process involves the above "phases". It begins with a consult call where we mutually determine if we might be a good "fit" to work together. From there we meet for 1-3 sessions and get more comfortable with each other. I gain insight into what you're looking for, where you're struggling, and how we can use your strengths and goals to move you forward in life. If its determined that we'd like to proceed, we move into the therapeutic phase. The therapeutic modality chosen is based on your unique needs and goals. If its determined that it's not a good fit, I provide recommendations and referrals for you to explore on your own. I can also do this if we work together in the therapeutic phase and as we prepare for completion of therapy. Eventually, therapy will come to an end. Because life does not always afford us the opportunity to end relationships well, I invite clients to intentionally process the ending of the therapeutic relationship with clarity and closure. Together, we review successes and challenges as well as the progress made throughout our time together.

I offer a free, quick (~ 15 minutes) phone OR video consult (not a therapy session). I'll ask about what has prompted you to seek therapy and what you're hoping to get out of the process. This is also a great time for you to ask me any questions you may have (Related: there is no such thing as a stupid question!). If you decide to proceed, I will email you my Service Agreement form that covers important information about my services including confidentiality. We would then discuss our schedules and find a time that works to book our first session (in person OR virtual). More information about what to expect in a first session can be found below.

The first session will involve reviewing necessary paperwork and answering any questions/concerns you may have. I'll ask some questions about your personal/family history and current context to better understand what brings you to therapy. It is entirely up to you what to share and we will always go at your own pace and level of comfort.

Research shows that the most critical aspect of therapeutic success is the trusting relationship between therapist and client. In other words, “clicking” with your therapist is very important! If you choose to speak or meet with me and it doesn’t feel like a good fit for you, I'm open to discussing this. If you'd like, I’d be happy to refer to another therapist as well.

I've worked with adults across the lifespan experiencing a variety of issues including (but not limited to): Anxiety Attention-Deficit Hyperactivity Disorder (ADHD) Burnout (ie: from work and/or caregiving) Grief/loss (including relationship break-ups) Difficulty sleeping Identity issues Loss of meaning/direction/purpose Low self-worth Obsessive Compulsive Disorder (OCD) Parentification People-pleasing Perfectionism/excessive self-criticism Setting healthy boundaries Shame Survivor's guilt Trauma (one incident or multiple incidents over time)

I utilize a variety of therapeutic approaches and tailor them to suit you. These include: Acceptance and Commitment Therapy (ACT) Internal Family Systems (IFS) Eye Movement Desensitization and Reprocessing (EMDR) Feminist Therapy Narrative Therapy Cognitive Behavioural Therapy (CBT) Mindfulness-Based Stress Reduction (MBSR) Strengths-based Trauma-informed Enneagram System of Personality

EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a mouthful! It is a somatic psychotherapy which means that we work with body sensations, emotions and cognitive beliefs all at the same time. It can help with many issues including anxiety, depression, traumatic flashbacks, and low self-worth. First, here’s a quick overview of how trauma works: When we experience something traumatic, our nervous system holds onto that information and stores it in our brain and body so that we can ensure our survival and protect ourselves from future threats. This is an adaptive, intelligent, and brilliant survival function! But when that information is unprocessed it can also negatively impact if/how we experience safety/security in the world, in our relationships and how we treat ourselves. Essentially, it can keep us feeling stuck. Put another way, imagine a garden that’s full of weeds (i.e.: negative beliefs/somatic reactions, flashbacks). We know that if we don’t address the weeds they will inevitably grow, spread out, and eventually impact the whole garden. Using EMDR is like digging down into the soil of that garden and pulling up the weeds from the roots. Every garden is different. Some gardens have few weeds while others have many. Some weeds come out quite easily while others can be stubborn and deeply-rooted. Sometimes we think we pulled the whole thing out but then see that the root is still in the ground. We don’t know the depth or strength of the weed until we begin to dig. So before we start, we make sure we have the proper tools we need to begin no matter what the strength or size of the weed is. With the intention of having a flourishing garden, EMDR helps us to remove the weeds and plant something healthier in their place. There are 8 phases to EMDR Therapy: 1. History Taking & Treatment Planning: looking at the garden, assessing the weed situation 2. Resourcing & Preparation getting the right tools (i.e.: gardening gloves, water bottle, sunscreen) so we are prepared; planning for what to do if the weather isn't favourable or you need to take a break; 3. Assessment deciding where in the garden we should begin. If you’ve never weeded before it's usually best to start with the small, easy weeds. 4. Desensitization Choose a weed to pull and notice how it feels to pull at it. Do you need one hand or two? Does it make you think of anything else distressing? What emotions come up as you’re pulling it? Notice that you can tolerate whatever comes up. 5. Installation Once enough of the weed is out as possible, choose what you’d like to plant in that spot instead. Grass seed? Your favourite flowers or vegetables? A cute or meaningful ornament? A simple light? Choose something that adds peace, vitality, or nourishment to your garden :) 6. Body Scan How does your body feel after digging up weeds and planting something new? 7. Closure You’ve just worked hard to freshen up your garden and may wish to rest, relax or continue to move your body. Give yourself permission to tend to what you need now and outside of session. 8. Re-evaluation At the start of the next session, we look at where that weed used to be and see if we got it all out. If we didn't, we can always go back and try again. If something new was planted, we check to see how it’s doing. Is it getting enough sunlight and water? Is it growing already? How does it feel to have something new and healthier planted?

A minimum of 24 hours notice is required to cancel a scheduled appointment. Cancellations can be done via phone call, text or email. Should an appointment not be cancelled within the 24 hour time frame, the client will be subject to the full fee of the missed session.

In person sessions are held in a safe, private and comfortable therapy office. Virtual sessions are conducted via a secured, encrypted platform. It is the client's responsibility to ensure they have privacy for all virtual sessions. All documents (ie: intake forms, session notes) are password protected and securely stored with encrypted technology. Further information about confidentiality is provided on my Service Agreement form.

We can know that therapy is working when you see changes (from tiny - big) during session but more importantly, in your life outside of session. This might include (but not be limited to) the following: - new insights into your thinking/emotional/behavioural patterns; - exploring your 'blindspots'; - accepting what you can and cannot control; - developing a healthier relationship to parts of yourself you don't like; - connecting with loved ones/community; - finding a deeper sense of purpose/direction; - developing healthier boundaries and communication; - letting go of past pain that is getting in your way; Seeing change is like watching your hair grow. If you look at it every day, you aren't likely to see much difference. But if you look back at a picture of yourself from a few months ago, the change will be more obvious. Change happens with consistent effort over time.

I typically work with people anywhere between 3 months - a few years. Some people are able to come in consistently while others come in to work on a short term goal then take a break and return later if necessary. Usually, we begin with a regular frequency (i.e.: meeting biweekly) so we can gain momentum in our work. Over time this naturally shifts to less frequency (i.e.: meeting once per month). It is always up to you how often, and for how long, you attend.

The short answer is....no. Ethically, I cannot offer therapy services to any person who is presenting with an is‐ sue (or issues) I am not trained to treat. For example, I do not work with people who demonstrate the following: - severe personality disorders; - traumatic brain injuries; - opioid addiction; - psychosis (including early onset); - chronic suicidality (including active threats and attempts); People who are living with these challenges deserve to receive proper care, support and treatment. As I do not have specialized training specific to these needs, I am not qualified to work with these populations. If it becomes clear to me that a person requires treatment that I cannot offer them, we explore more appropriate treatment options available.