Counselling and Psychotherapy
Session Structure: A flexible counselling style that incorporates elements of psychotherapy based approaches, or a more structured evidence based psychotherapy format.
Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) is an evidence-based treatment that focuses on the “here and now”. CBT is designed to teach you skills to better manage unhelpful thoughts and behaviours that are keeping you stuck in maladaptive patterns. CBT stresses the role of thinking in how we feel and what we do.
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CBT can be helpful in the following ways:
- Learning to monitor your thoughts and interpretations can provide insight in identifying thinking errors, negative thought patterns or unhelpful core beliefs (i.e. how we see ourselves, others and the world).
- CBT skills can aid in creating healthier belief structures, more balanced or alternative thoughts and/or identifying areas were problem solving skills could be helpful.
- Unhelpful coping mechanisms can also be targeted by using techniques such as self-monitoring, behaviour activation, developing exposure exercises (i.e. situational, imaginal, etc.) and response prevention (more specific to OCD).
- CBT is an effective treatment for a wide range of issues; including and not limited to the following: depression, anxiety, panic disorder, OCD, post-traumatic stress disorder, eating disorders, addiction, stress and low self-esteem.
Dialectical Behavioural Therapy
Dialectical Behavioural Therapy (DBT) is an evidence-based treatment that is a combination of CBT and Mindfulness. DBT focuses on learning specific adaptive coping skills and enhancing ones motivation to apply the skills to specific challenges/stressors that an individual is experiencing.
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DBT helps individuals acquire skills in the following four domains:
- Mindfulness (i.e. present moment awareness and engagement)
- Distress Tolerance (i.e. developing healthy ways to cope with stress)
- Emotional Regulation (i.e. strategies to better manage emotions so they don’t control your thoughts and behaviours)
- Interpersonal Effectiveness (i.e. effectively communicating your wants/needs/opinions and setting boundaries and saying no)
DBT has found to be an effective treatment for and not limited to: borderline personality disorder, depression, anxiety, addiction, suicidial ideation, self-harm, eating disorders, managing intense/difficult emotions, impulsivities, and relationship difficulty.
Mindfulness
Mindfulness is a non-judgmental way of paying attention to the present moment with awareness. Often during times of strong emotions and stressors, individuals are swept up in worrisome thoughts about their hypothetical future and/or rumination about the past that they can not change.
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- Mindfulness allows one to be more grounded in the present moment and to have better awareness of their thoughts, emotions, physical sensations, urges and physical surroundings/environment as they are occurring, which allows one to be more effective in their life.
- Benefits of mindfulness are the following and not limited to: decreased depression and anxiety, reduction in rumination and worry thoughts, improved attention, better regulation of emotions, decreased reactivity, reduction of stress and chronic pain, increased compassion and improved relationships.
Hello! I’m Vanessa
I’m a Social Worker, registered with the Ontario College of Social Workers and Social Service Workers (OCSWSSW) and the British Columbia College of Social Workers (BCCSW). I completed my Master of Social Work from Carleton University in 2010. I am also a certified Member/Therapist of the Canadian Association of Cognitive and Behavioural Therapies (CACBT).
I have over 12+ years experience working in specialized outpatient mental health programs supporting individuals 18+, living with depression and mood disorders, anxiety disorders, borderline personality disorder and post-traumatic stress disorder. I have extensive training and experience in Dialectical Behaviour Therapy (DBT), Cognitive Behavioural Therapy (CBT), Mindfulness, Cognitive Processing Therapy (CPT) and trauma informed care. I continue to update my clinical skills and training with ongoing professional development to provide the best service to the clients I support.
When not working, I enjoy the following activities for self care: trail walks/hikes in nature, yoga, travelling and exploring far off destinations and engaging in opportunities of learning and self growth.
My Approach & Style
I offer a collaborative approach to care, centred around your identified goals to help guide you on your wellness journey. My therapeutic framework is grounded in values that foster compassion, acceptance, inclusivity and non-judgment. I am guided by the following treatment modalities: DBT, CBT and Mindfulness. I aim to provide a safe space where individuals feel comfortable discussing and processing difficult emotions, self-defeating thoughts and problematic behaviours. I aim to foster an empathic therapeutic environment that helps to assist you in creating meaningful change.
My practice style focuses on helping individuals on their healing journey by:
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- building on your inherent strengths and resilience to overcome difficulties and stressors
- managing and working through difficult emotions
- challenging your inner critic
- changing unhelpful coping mechanisms and self-sabotaging behaviours
- developing self-care practices that contribute to overall positive well-being
- being more in the present moment of your life
Practice Areas
There are many reasons why an individual may seek counselling or psychotherapy services. Here are some of the various areas in which I support people:
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Practice Areas
There are many reasons why an individual may seek counselling or psychotherapy services. Here are some of the various areas in which I support people:
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Getting Started is Easy
Free 15 Min Phone Consult
Contact Information for Booking
Frequently Asked Questions
Reason for the 15 min phone consult?
During this informal conversation, we will discuss your needs, preferences, and any questions you may have. Based on our discussion, if we discover that this is the right fit for you, we will also discuss other practical information (i.e. fees, scheduling options, virtual session format/system).
Type of Sessions Offered?
Individual therapy sessions for those over 18 years of age. Sessions are offered virtually.
What is your hourly rate?
The standard fee for a 50 minute session is $150. A discounted rate may be available if you are a healthcare professional (limited spots available).
When are you available?
I currently offer sessions on Monday, Tuesday and Thursday evenings. I have some availability during the day on weekends. You are welcome to contact me to inquire about current availability and wait times.
Is this covered by my benefits?
Some insurance providers may provide a coverage allotment per profession (i.e., Registered Social Workers, Registered Psychotherapists, and Psychologists). If you are hoping to use your extended health benefits, please review your insurance coverage policy to confirm whether coverage is provided, the type and allotment. Receipts will be provided to you, and you can submit them to your insurance provider if applicable. Direct billing to the insurance provider is not available.
Contact Me
Ask a question or book an appointment below.
For emergencies call 911 or visit your nearest hospital