1:1 Individual Therapy
Here you'll find an overview of our individual therapy services. You’ll find details on session structure and what to expect during your sessions, as well as information about rates, billing, and FAQs.
Session Breakdown: What to Expect
Session 1: Getting to Know You (60 mins)
In your first session, we’ll create a relaxed, open space for you to begin exploring your thoughts, feelings, and experiences. This is your time to talk about what’s been on your mind and why you’ve decided to start therapy. Your therapist will guide the conversation with care, helping you feel heard and understood. Together, you’ll begin to identify what you’d like to explore in therapy, but there’s no rush—this session is about starting the journey at your pace.
Session 2: Diving Deeper (60 mins)
In the second session, the conversation continues, but with a bit more focus on the deeper layers of your experiences. This is where your therapist will gently help you explore emotions, patterns, and thoughts that may not have been fully explored yet. It's an opportunity for you to begin connecting the dots between how you feel and why, with your therapist guiding the process so that you feel comfortable and safe every step of the way. The goal is for both of you to gain a clearer understanding of what’s going on internally, setting the stage for the work ahead.
Sessions 3+: Growing & Working Together (60 mins)
As therapy progresses, sessions become more goal-oriented, and your therapist will integrate a variety of therapeutic techniques to support your growth. Some of the approaches may include:
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CBT (Cognitive Behavioural Therapy): Helping you challenge unhelpful thought patterns and replace them with more supportive ones.
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DBT (Dialectical Behaviour Therapy): Focuses on managing emotions and improving relationships with effective coping skills.
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Attachment Theory: Exploring how early relationships shape the way we connect with others.
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IFS (Internal Family Systems): Working with different "parts" of yourself to foster greater self-acceptance and emotional balance.
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Psychoeducation: Offering tools and strategies to help you understand mental health and improve everyday coping.
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Trauma-Focused Therapy: Using approaches like CPT, EMDR or Somatic Skills to help you process and heal from past trauma.
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Mindfulness-Based Therapies: Teaching present-moment awareness to reduce stress and improve well-being.
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Narrative Therapy: Helping you reframe your personal story for healing and empowerment.
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Compassion-Focused Therapy (CFT): Encouraging self-compassion and resilience, particularly for those struggling with self-criticism.
This is where your therapist’s toolkit comes in. By blending these different techniques, your therapist will teach you how to apply them to your life, helping you break through barriers, manage difficult emotions, and create lasting change. The goal is to build new skills and perspectives that empower you to move forward with confidence and resilience.
Rates and Billing
We can offer direct billing to Medavie Blue Cross ONLY.
Counselling therapy is typically billable to most insurance companies, but it’s your responsibility to verify whether your specific insurance plan covers the cost. Insurance coverage for counselling therapy can vary between plans and provinces, so we recommend confirming details directly with your provider. If your plan includes a co-payment, you’ll be responsible for paying that portion during your session. In cases where your plan doesn’t support direct billing, we’ll provide a detailed receipt for you to submit your claim manually.
If you have any questions about billing or insurance, feel free to reach out, and we’ll be happy to assist!
FAQs
How long does it take for therapy to be effective?
The length and success of therapy depend on your personal goals, the challenges you’re facing, and how committed you are to the process. Some clients see improvement after just a few sessions (3-4 weeks), while others may benefit from more sustained therapy (10-12 sessions or longer). Your therapist will collaborate with you to track progress and adjust as needed.
How often should I attend therapy?
The frequency of therapy depends on your willingness to focus on the work, as well as the severity of distress you're experiencing. At the beginning, we often see clients more frequently—typically weekly or bi-weekly—so we can build momentum and address challenges more effectively. Over time, as you make progress, sessions may be spaced out to a monthly basis or adjusted based on your needs and goals. Your therapist will work with you to find the right pace.
Does my therapist diagnose mental health concerns?
Registered Counselling Therapists (RCTs) do not provide formal mental health diagnoses (such as for depression, anxiety, PTSD, ADHD, or autism) or prescribe medication. However, we are trained to work with clients who may be experiencing these challenges. If we notice behaviours or patterns consistent with a specific issue, we can offer an impression based on what we observe. If needed, we can provide a letter of support that outlines what we’ve noticed, which can help guide you in seeking a formal assessment or diagnosis from a Psychologist, Psychiatrist or other specialist.
What if I’m unsure about the therapy process?
It’s normal to feel unsure, especially if it’s your first time seeking therapy. Many people feel nervous, but the first step is often the hardest. We offer a welcoming environment where you can explore your feelings at your own pace. We also offer consultation calls, where you can chat with a therapist and ask any questions before committing to therapy.
Can I bring someone with me to my therapy session?
You’re absolutely welcome to bring a trusted friend or family member if it helps you feel more at ease, especially for your first session. That said, therapy is most effective when it’s a personal space just for you to explore your thoughts and feelings. We usually recommend starting alone to help you build a strong connection with your therapist and ensure that the focus stays on your experience. But if you'd like to bring someone in later on, we can always revisit that together!