Cognitive Behavioural Therapy (CBT) in Ontario
Virtual psychotherapy · Adults 18+ · Across Ontario
The way we think, feel, and behave can influence one another. When unhelpful patterns become established, they can contribute to anxiety, depression, stress, self-criticism, avoidance, and feeling stuck.
Cognitive Behavioural Therapy (CBT) is a practical, collaborative approach that can help you understand these patterns and develop more helpful ways of responding to the challenges you're facing.
I provide virtual CBT to adults across Ontario, tailoring our work to your individual experiences, needs, and goals.
Understanding the Connection Between Thoughts, Feelings & Behaviours
CBT is based on the understanding that our thoughts, emotions, physical responses, and behaviours can influence one another. When we're experiencing stress or emotional difficulties, we can sometimes fall into patterns of thinking or behaving that unintentionally keep us feeling stuck.
CBT provides a structured way to explore these patterns, understand how they affect you, and develop practical strategies for creating change.
The goal isn't to simply "think positively." Instead, we'll work toward developing more balanced and helpful ways of understanding yourself and responding to difficult situations.
What Can CBT Help With?
CBT can be helpful for a range of concerns. Together, we can explore the patterns that may be contributing to what you're experiencing and develop practical strategies that support meaningful change.
Stress & Burnout
Understanding thought and behaviour patterns that may contribute to feeling overwhelmed, overextended, or unable to switch off.
People-Pleasing & Boundaries
Understanding patterns that can make it difficult to say no, communicate your needs, or establish healthy boundaries.
Low Self-Esteem
Identifying negative beliefs about yourself and developing a more compassionate and balanced view of yourself.
Self-Criticism & Perfectionism
Exploring unrealistic expectations and harsh self-judgment while developing a more balanced perspective.
Anxiety, Depression & Emotional Overwhelm
Exploring patterns of worry, overthinking, low mood, self-criticism, and emotional overwhelm while developing practical strategies for responding to difficult thoughts and feelings.
Difficulty With Motivation & Feeling Stuck
Exploring patterns of avoidance, procrastination, or withdrawal that may leave you feeling stuck, unmotivated, or unsure how to move forward.
Practical, Collaborative & Individualized
CBT isn't about blaming yourself for your thoughts or behaviours, nor is it about forcing yourself to think positively. Instead, we'll work together to understand the patterns that may be keeping you feeling stuck and explore whether those patterns are still serving you.
Sessions may involve talking through recent situations, identifying thoughts and emotions, exploring different perspectives, practicing coping strategies, or working on behaviours that you'd like to change.
Depending on your goals, we may explore the connections between your thoughts, emotions, physical responses, and behaviours and identify opportunities to respond differently.
CBT can also involve practical exercises or strategies to practice between sessions. The goal is to develop greater awareness, flexibility, and choice in how you respond to yourself and the situations around you.Notice → Understand → Explore → Practice
Is CBT the Right Approach for You?
CBT isn't necessarily the right approach for everyone or for every concern. We'll take the time to understand your experiences, current circumstances, goals, and preferences to determine whether CBT may be a good fit for you.
You don't need to arrive knowing exactly what you want to change or whether CBT is the right approach. We'll begin by exploring what brings you to therapy, what you're experiencing, and what you'd like to be different. From there, we'll identify your goals together and determine which therapeutic approaches may be most helpful.
While CBT may be a central part of our work, I may also draw from other approaches depending on your individual needs and goals. Our work will remain collaborative and flexible, allowing us to adjust the focus and approach as your needs change.
You don't have to figure out the right approach before reaching out. That's something we can explore together.
Other Ways We Can Work Together
CBT is one of several approaches I may draw from depending on your individual needs and goals.EMDR Therapy A structured approach that can help you process distressing experiences and memories that continue to affect you in the present. Learn More →
Somatic Therapy A body-oriented approach that explores the connection between physical sensations, emotions, and experiences. Learn More →
Virtual, Confidential & Accessible Therapy
I provide virtual CBT to adults across Ontario, allowing you to access therapy from the privacy and comfort of your own space.
Therapy is confidential within the limits of professional and legal requirements, and I aim to provide a supportive environment where you can explore your experiences without judgment.
Sessions are $160 for 50 minutes, with sliding-scale options available. Receipts are provided for submission to extended health insurance plans, depending on your coverage. A referral is not required.
If you're unsure whether your benefits cover Registered Psychotherapy, you're welcome to discuss this during your consultation.
Learn More About Fees & Insurance →