Therapy Explained
It may seem overwhelming or challenging to start therapy. So many folks come in nervous and worried about what to expect. This section is here to help you demystify some of your questions about Mental Health and how Therapy may help you.
It may seem overwhelming or challenging to start therapy. So many folks come in nervous and worried about what to expect. This section is here to help you demystify some of your questions about Mental Health and how Therapy may help you.
How long is my session?
Generally session are 50 mins in length. You can book longer sessions, but we ask you to consult you counsellor to discuss options.
Once you book, you will have an email invitation into you session. Click the link and you are ready to go. Should you have any difficulties you are welcome to email you therapist ([email protected]) or our administrator at [email protected]
Once you book, you will have an email invitation into you session. Click the link and you are ready to go. Should you have any difficulties you are welcome to email you therapist ([email protected]) or our administrator at [email protected]
How do you set your fee?
Our fees are set in accordance with recommended fee structure and guidelines as set by the British Columbia Association of Clinical Counsellors (BCACC) and College of Registered Psychotherapists of Ontario (CRPO).
What if I need to cancel?
Life happens! and there will be times you may need to cancel/reschedule an appointment, please provide us with 24 hour advanced notice, otherwise the full rate will still apply.
You can either contact our office at [email protected], or you can use your JANE link to reschedule for yourself.
You can either contact our office at [email protected], or you can use your JANE link to reschedule for yourself.
How do I access the session online?
We use an Case management system called JANE. You may be familiar with it, as it is often seen for health related business. This system is PHFA certified and double encrypted. What this means for you? it is of the highest standards for privacy and security.
Once you have booked your appointment, you will be sent a reminder. This has a link in it. Most browsers will allow you simply push the link, and it will take you to the session. Please not Firefox s not recommended. Give it a try and let us know if you need more help.
Note Jane is available 24 hours a day. you can find more information on booking here;
Once you have booked your appointment, you will be sent a reminder. This has a link in it. Most browsers will allow you simply push the link, and it will take you to the session. Please not Firefox s not recommended. Give it a try and let us know if you need more help.
Note Jane is available 24 hours a day. you can find more information on booking here;
What is mental illnesses
Mental illnesses are health problems that affect the mind—your thoughts, your emotions, your behaviours. There are many different mental illnesses, and they affect people in different ways. In this section, learn more about the different mental illnesses, learn more about treatment and recovery, and find help in your community.
Mental health and mental illness: what’s the difference?
Mental health and mental illness are often used interchangeably, but they are not the same thing. “Mental health” is a concept similar to “physical health”: it refers to a state of well-being. Mental health includes our emotions, feelings of connection to others, our thoughts and feelings, and being able to manage life’s highs and lows. The presence or absence of a mental illness is not a predictor of mental health; someone without a mental illness could have poor mental health, just as a person with a mental illness could have excellent mental health. Problematic substance use is sometimes linked to poor mental health or mental illness; it can be a coping strategy for untreated trauma, pain, challenging thoughts or emotions, or other health symptoms.
Who is impacted by Mental Health challenges?
- Mental illness directly and indirectly affects all Canadians at some time either through their own experience, or that of a family member, friend or colleague. In any given year, 1 in 5 people in Canada will personally experience a mental health problem or illness.
- Mental illness touches all ages, education, income levels, and cultures; however, systemic inequalities such as racism, poverty, homelessness, discrimination, colonial and gender-based violence, among others, can worsen mental health and symptoms of mental illness, especially if mental health supports are difficult to access.
- Major depression affects approximately 5.4% of the Canadian population, and anxiety disorders affect 4.6% of the population.[1]
- Substance use disorders affect approximately 6% of Canadians.[3]
- In Canada, suicide disproportionately impacts Indigenous peoples; the rate of suicide among First Nations is three times higher than among non-Indigenous Canadians, and nine times higher among Inuit.[5]
- The mortality rate due to suicide among men is three times the rate among women, but girls and young women are three times more likely than men to harm themselves and be hospitalized from self-harm.[6]
What causes mental illness and substance use problems?
Mental illnesses are caused by a complex interplay of genetic, biological, personality and environmental factors.
- Life events such as violence and trauma during childhood or adulthood can give rise to mental health and substance use problems if supports for recovery are not available or sought.
- Environmental factors play an important role in our mental health: access to safe and affordable housing, meaningful education and employment, leisure activities, the support of a community, access to land and nature, freedom from violence, and good access to health care and mental health services all support good mental health.
- Stigma and discrimination attached to mental illnesses and substance use problems present a serious barrier not only to diagnosis and treatment but also to access to employment, housing, and other basic necessities. Stigma both creates and deepens social marginalization.
- The symptoms of mental illnesses can be treated and very often managed effectively; with the right supports, people with mental illnesses can thrive.
Anxiety Disorders
Suddenly your heart is racing, palms are sweaty, stomach’s churning. Your muscles are tense and your senses alert. Your mind is flooded with worries and fears that something bad will happen. This is anxiety; and we have all had it. When faced with a threatening event such as a physical attack or a natural disaster, most people feel anxiety or fear. Our bodies give us a surge of adrenaline and our instincts take over. This gives us the strength we need to get out of the situation and survive. Anxiety is our body’s response to stress and danger, but in today’s world most of the ‘dangers’ we face day to day are not ones we can fight with our fists or run away from easily. These modern ‘dangers’ are many and can be anything from a heavy work load at your job to family conflicts, aggressive drivers or money troubles. Some anxiety from time to time is normal and healthy; it can help motivate us and help get us out of tough situations. But when anxiety lasts for weeks or months, develops into a constant sense of dread or begins to affect your everyday life, you may have an anxiety disorder.
What is it?Anxiety disorders describe a group of related mental illnesses. A very common myth is that anxiety disorders are the same thing as problems with stress. Anxiety and stress problems can have a lot in common. The difference is that in an anxiety disorder, the symptoms are extreme and don’t go away once the stress is over. There are several different types of anxiety disorders:
Who does it affect?
Anxiety is the most common type of mental disorder affecting 12% of BC’s population, or one in eight people, in any given year. There are a number of things about who you are that can put you at greater risk of developing an anxiety disorder:
What is it?Anxiety disorders describe a group of related mental illnesses. A very common myth is that anxiety disorders are the same thing as problems with stress. Anxiety and stress problems can have a lot in common. The difference is that in an anxiety disorder, the symptoms are extreme and don’t go away once the stress is over. There are several different types of anxiety disorders:
- Generalized anxiety disorder—is when someone has unusually high levels of anxiety and worry about aspects of daily life like health and well-being, finances, family or work.
- Panic disorder—is when a person has panic attacks and is afraid of having more panic attacks. A panic attack is a sudden, unexpected rush of intense anxiety symptoms that can last anywhere from a few seconds to several minutes. Not everyone who has panic attacks has panic disorder.
- Panic disorder can also exist with agoraphobia. Agoraphobia is a strong fear of and urge to avoid being in places where escape may be difficult or embarrassing (like crowds and public places).
- Post-traumatic stress disorder (PTSD)—is when someone is a part of or witnesses one or more traumatic events. This can be harmful to their mental health. Some examples of traumatic events are war, assault and other crimes, accidents and natural disasters. In addition to other symptoms, a person suffering from post-traumatic stress disorder can relive these events long after they’re over, through nightmares and flashbacks.
- Social anxiety disorder—is when a person is terrified of social settings because they feel other people are judging them and they fear they’ll embarrass themselves. This is also known as social phobia.
- Separation anxiety—is when a child or teenager experiences extreme anxiety when they are separated or expecting to be separated from their parents or caregivers.
- Specific phobias—is when a person experiences extreme or unreasonable terror when confronted with a certain object, situation or activity. This terror can lead to a strong need to avoid that object or situation. The objects of phobias are diverse and can include fear of dogs, flying, enclosed spaces, water, and blood among others.
- Obsessive-compulsive disorder (OCD)—is when a person has recurring, unpleasant thoughts (these are called obsessions), like thinking their hands are always dirty. As a result, they may develop repetitive and time-consuming behaviours to try and reduce anxiety or distress (these are called compulsions), like washing their hands hundreds of times a day.
Who does it affect?
Anxiety is the most common type of mental disorder affecting 12% of BC’s population, or one in eight people, in any given year. There are a number of things about who you are that can put you at greater risk of developing an anxiety disorder:
- Gender: Women are twice as likely as men to be diagnosed with an anxiety disorder. There are a number of reasons for this including women’s hormonal changes, caregiving stress, and greater comfort seeking help than men.
- Age: Anxiety disorders most often appear in youth, with phobias and OCD showing up in early childhood and panic disorders and social phobias in the teen years. An estimated 6.5% of BC youth have an anxiety disorder.
- Personality factors: Children who are shy and worrisome are more likely than other children to suffer from an anxiety disorder later in life. People who tend to be perfectionists are also more prone to anxiety disorders.
- Family history: Anxiety disorders run in families. In addition to possible genetic influences, the role a child may play within their families can also be a factor in developing an anxiety disorder in the future.
- Social factors: People with a lack of social support are more likely to develop anxiety disorders.
- Occupational risks: One kind of anxiety disorder, post-traumatic stress, can be linked to people’s jobs. For example, emergency personnel and military personnel are at high risk.
- Chronic illness: People who have chronic mental or physical illnesses often worry about their illness, their treatments and the effect the illness has on their lives and the lives of those around them. This constant worry can sometimes lead to the development of an anxiety disorder.
Depression
Depression is a very common mental health problem that can include sadness, hopelessness and despair. It is more than passing unhappiness or a low mood. Depression can seriously affect daily life (CAMH, 2012).
Major depressive disorder, or clinical depression, is a common but serious mood disorder that is much more than unhappiness. People with depression often feel sad, empty or irritable for long periods of time. Depression causes changes to the body (e.g., sleep problems or appetite problems) and the mind (e.g., trouble concentrating), which can affect people’s day-to-day functioning (APA, 2013).
There are several types of depressive disorders (APA, 2013), including:
In addition, many people experience seasonal affective disorder (SAD), which is linked to the weather and the time of the year; some women experience premenstrual dysphoric disorder, which includes symptoms of severe depression, irritability and tension before their period; and approximately 10 per cent of women will experience postpartum depression after they give birth (CAMH, 2012).
Signs and symptoms of depression
Someone may have depression if they have symptoms of depression most days, and these symptoms last for most of the day, persist for more than two weeks and negatively affect a person’s functioning at work, at school or in social relationships. Symptoms of depression can vary from minor to severe and can include (MDSC, n.d.-a):
- There are several types and many symptoms of depression (MDSC, n.d.-a).
- Many factors can contribute to depression (Bilsker & Paterson, 2005).
- Stigma, which can appear as prejudice or discrimination, can stop people from getting the treatment they need (MHCC, 2018b).
- Recovery is possible for everyone, and hope inspires recovery (MHCC, 2015).
Major depressive disorder, or clinical depression, is a common but serious mood disorder that is much more than unhappiness. People with depression often feel sad, empty or irritable for long periods of time. Depression causes changes to the body (e.g., sleep problems or appetite problems) and the mind (e.g., trouble concentrating), which can affect people’s day-to-day functioning (APA, 2013).
There are several types of depressive disorders (APA, 2013), including:
- major depressive disorder (includes major depressive episode)
- persistent depressive disorder (a persistent low mood)
- substance/medication-induced depressive disorder
- depressive disorder due to another medical condition.
In addition, many people experience seasonal affective disorder (SAD), which is linked to the weather and the time of the year; some women experience premenstrual dysphoric disorder, which includes symptoms of severe depression, irritability and tension before their period; and approximately 10 per cent of women will experience postpartum depression after they give birth (CAMH, 2012).
- Depression is one of the most common mental health problems. In a 2017 survey, 38 per cent of Canadians said that, at least once in the past year, they felt sad or hopeless almost every day for more than a couple of weeks (Ipsos, 2017).
- 40 per cent of respondents to a 2016 survey have experienced feelings of anxiety or depression, but never sought medical help for it (Pelley, 2016).
Signs and symptoms of depression
Someone may have depression if they have symptoms of depression most days, and these symptoms last for most of the day, persist for more than two weeks and negatively affect a person’s functioning at work, at school or in social relationships. Symptoms of depression can vary from minor to severe and can include (MDSC, n.d.-a):
- sadness throughout the day, nearly every day
- a loss of interest in favourite activities
- feelings of worthlessness
- excessive or inappropriate feelings of guilt
- thoughts of death or suicide
- trouble making decisions
- trouble concentrating
- feelings of irritability
- fatigue or lack of energy
- aches and pains (e.g., headaches, stomach pain or joint pains)
- sleeping too much or too little
- change in appetite or weight
- feelings of restlessness or being slowed down.
PTSD- Post-traumatic stress disorder
Post-traumatic stress disorder (PTSD) is a disorder that develops in some people who have experienced a shocking, scary, or dangerous event(s). It is natural to feel afraid during and after a traumatic situation. Fear triggers many split-second changes in the body to help defend against danger or to avoid it.
TRauma
Trauma is the lasting emotional response that often results from living through a single distressing event or a culmination of events over time. Experiencing a traumatic event can harm a person's sense of safety, sense of self, and ability to regulate emotions and navigate relationships. IT can have long lasting impact to an individual if left unattended.
TRauma and violence informed care
Trauma and violence-informed approaches are policies and practices that recognize the connections between violence, trauma, negative health outcomes and behaviours. These approaches increase safety, control and resilience for people who are seeking services in relation to experiences of violence and/or have a history of experiencing violence.
Trauma and violence-informed approaches require fundamental changes in how systems are designed, organizations function and practitioners engage with people based on the following key policy and practice principles:
Embedding trauma and violence-informed approaches into all aspects of policy and practice can create universal trauma precautions, which provide positive supports for all people. They also provide a common platform that helps to integrate services within and across systems and offer a basis for consistent ways of responding to people with such experiences.
for more information on this topic;
Trauma and violence-informed approaches require fundamental changes in how systems are designed, organizations function and practitioners engage with people based on the following key policy and practice principles:
- Understand trauma and violence, and their impacts on peoples' lives and behaviours
- Create emotionally and physically safe environments
- Foster opportunities for choice, collaboration, and connection
- Provide a strengths-based and capacity-building approach to support client coping and resilience
Embedding trauma and violence-informed approaches into all aspects of policy and practice can create universal trauma precautions, which provide positive supports for all people. They also provide a common platform that helps to integrate services within and across systems and offer a basis for consistent ways of responding to people with such experiences.
for more information on this topic;
Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy (CBT) focuses on exploring relationships among a person's thoughts, feelings and behaviors. During CBT a therapist will actively work with a person to uncover unhealthy patterns of thought and how they may be causing self-destructive behaviors and beliefs.
The core principles of CBT are identifying negative or false beliefs and testing or restructuring them. Oftentimes someone being treated with CBT will have homework in between sessions where they practice replacing negative thoughts with with more realistic thoughts based on prior experiences or record their negative thoughts in a journal.
Studies of CBT have shown it to be an effective treatment for a wide variety of mental illnesses, including depression, anxiety disorders, bipolar disorder, eating disorders and schizophrenia. Individuals who undergo CBT show changes in brain activity, suggesting that this therapy actually improves your brain functioning as well.
Cognitive behavioral therapy has a considerable amount of scientific data supporting its use and many mental health care professionals have training in CBT, making it both effective and accessible. More are needed to meet the public health demand, however.
The core principles of CBT are identifying negative or false beliefs and testing or restructuring them. Oftentimes someone being treated with CBT will have homework in between sessions where they practice replacing negative thoughts with with more realistic thoughts based on prior experiences or record their negative thoughts in a journal.
Studies of CBT have shown it to be an effective treatment for a wide variety of mental illnesses, including depression, anxiety disorders, bipolar disorder, eating disorders and schizophrenia. Individuals who undergo CBT show changes in brain activity, suggesting that this therapy actually improves your brain functioning as well.
Cognitive behavioral therapy has a considerable amount of scientific data supporting its use and many mental health care professionals have training in CBT, making it both effective and accessible. More are needed to meet the public health demand, however.
Dialectical Behavior Therapy (DBT)
Dialectical behavior therapy (DBT) was originally developed to treat chronically suicidal individuals with borderline personality disorder (BPD). Over time, DBT has been adapted to treat people with multiple different mental illnesses, but most people who are treated with DBT have BPD as a primary diagnosis.
DBT is heavily based on CBT with one big exception: it emphasizes validation, or accepting uncomfortable thoughts, feelings and behaviors instead of struggling with them. By having an individual come to terms with the troubling thoughts, emotions or behaviors that they struggle with, change no longer appears impossible and they can work with their therapist to create a gradual plan for recovery.
The therapist's role in DBT is to help the person find a balance between acceptance and change. They also help the person develop new skills, like coping methods and mindfulness practices, so that the person has the power to improve unhealthy thoughts and behaviors. Similar to CBT, individuals undergoing DBT are usually instructed to practice these new methods of thinking and behaving as homework between sessions. Improving coping strategies is an essential aspect of successful DBT treatment.
Studies have shown DBT to be effective at producing significant and long-lasting improvement for people experiencing a mental illness. It helps decrease the frequency and severity of dangerous behaviors, uses positive reinforcement to motivate change, emphasizes the individual’s strengths and helps translate the things learned in therapy to the person’s everyday life.
DBT is heavily based on CBT with one big exception: it emphasizes validation, or accepting uncomfortable thoughts, feelings and behaviors instead of struggling with them. By having an individual come to terms with the troubling thoughts, emotions or behaviors that they struggle with, change no longer appears impossible and they can work with their therapist to create a gradual plan for recovery.
The therapist's role in DBT is to help the person find a balance between acceptance and change. They also help the person develop new skills, like coping methods and mindfulness practices, so that the person has the power to improve unhealthy thoughts and behaviors. Similar to CBT, individuals undergoing DBT are usually instructed to practice these new methods of thinking and behaving as homework between sessions. Improving coping strategies is an essential aspect of successful DBT treatment.
Studies have shown DBT to be effective at producing significant and long-lasting improvement for people experiencing a mental illness. It helps decrease the frequency and severity of dangerous behaviors, uses positive reinforcement to motivate change, emphasizes the individual’s strengths and helps translate the things learned in therapy to the person’s everyday life.
EMDR- Eye Movement Desensitization And Reprocessing Therapy
Eye movement desensitization and reprocessing therapy (EMDR) is used to treat PTSD. A number of studies have shown it can reduce the emotional distress resulting from traumatic memories.
EMDR replaces negative emotional reactions to difficult memories with less-charged or positive reactions or beliefs. Performing a series of back and forth, repetitive eye movements for 20-30 seconds can help individuals change these emotional reactions.
Therapists refer to this protocol as "dual stimulation." During the therapy, an individual stimulates the brain with back and forth eye movements (or specific sequences of tapping or musical tones). Simultaneously, the individual stimulates memories by recalling a traumatic event. There is controversy about EMDR—and whether the benefit is from the exposure inherent in the treatment or if movement is an essential aspect of the treatment.
EMDR replaces negative emotional reactions to difficult memories with less-charged or positive reactions or beliefs. Performing a series of back and forth, repetitive eye movements for 20-30 seconds can help individuals change these emotional reactions.
Therapists refer to this protocol as "dual stimulation." During the therapy, an individual stimulates the brain with back and forth eye movements (or specific sequences of tapping or musical tones). Simultaneously, the individual stimulates memories by recalling a traumatic event. There is controversy about EMDR—and whether the benefit is from the exposure inherent in the treatment or if movement is an essential aspect of the treatment.
Exposure Therapy
Exposure Therapy
Exposure therapy is a type of cognitive behavioral therapy that is most frequently used to treat obsessive-compulsive disorder, posttraumatic stress disorder and phobias. During treatment, a person works with a therapist to identify the triggers of their anxiety and learn techniques to avoid performing rituals or becoming anxious when they are exposed to them. The person then confronts whatever triggers them in a controlled environment where they can safely practice implementing these strategies.
There are two methods of exposure therapy. One presents a large amount of the triggering stimulus all at once (“flooding”) and the other presents small amounts first and escalates over time (“desensitization”). Both help the person learn how to cope with what triggers their anxiety so they can apply it to their everyday life.
Exposure therapy is a type of cognitive behavioral therapy that is most frequently used to treat obsessive-compulsive disorder, posttraumatic stress disorder and phobias. During treatment, a person works with a therapist to identify the triggers of their anxiety and learn techniques to avoid performing rituals or becoming anxious when they are exposed to them. The person then confronts whatever triggers them in a controlled environment where they can safely practice implementing these strategies.
There are two methods of exposure therapy. One presents a large amount of the triggering stimulus all at once (“flooding”) and the other presents small amounts first and escalates over time (“desensitization”). Both help the person learn how to cope with what triggers their anxiety so they can apply it to their everyday life.
Interpersonal Therapy
Interpersonal therapy focuses on the relationships a person has with others, with a goal of improving the person’s interpersonal skills. In this form of psychotherapy, the therapist helps people evaluate their social interactions and recognize negative patterns, like social isolation or aggression, and ultimately helps them learn strategies for understanding and interacting positively with others.
Interpersonal therapy is most often used to treat depression, but may be recommended with other mental health conditions.
Interpersonal therapy is most often used to treat depression, but may be recommended with other mental health conditions.
Psychodynamic Psychotherapy
The goal of psychodynamic therapy is to recognize negative patterns of behavior and feeling that are rooted in past experiences and resolve them. This type of therapy often uses open-ended questions and free association so that people have the opportunity to discuss whatever is on their minds. The therapist then works with the person to sift through these thoughts and identify unconscious patterns of negative behavior or feelings and how they have been caused or influenced by past experiences and unresolved feelings. By bringing these associations to the person’s attention they can learn to overcome the unhelpful behaviors and feelings which they caused.
Psychodynamic therapy is often useful for treating depression, anxiety disorders, borderline personality disorder, and other mental illnesses.
Psychodynamic therapy is often useful for treating depression, anxiety disorders, borderline personality disorder, and other mental illnesses.
For more types of therapy: https://www.psychologytoday.com/ca/types-of-therapy
The following resources were used to compile the above information: https://www.nami.org/About-Mental-Illness/Treatments/Psychotherapy