Resources

• Find a private, quiet space where you won't be interrupted for 50 minutes. Use headphones if needed.
• Test your tech - check your internet, camera, and microphone 5 minutes before.
• Fill out the intake form on the Book page before your session.
• Jot down your thoughts - what brought you to therapy, what you'd like to work on, any questions for me.
• Have water nearby and give yourself 10 minutes of buffer time afterwards to decompress.
• Remember: there's no right or wrong way to start. Just show up as you are.

Use these prompts to reflect before or between sessions:

1. What brought me to therapy? Write 2-3 sentences about your main concern.
2. How is this affecting my daily life? (Work, relationships, sleep, mood, energy.)
3. What does "feeling better" look like for me? Be specific - e.g. "I want to sleep through the night" rather than "I want to be happy."
4. What have I already tried? List coping strategies that have or haven't worked.
5. What am I hoping to gain from therapy? Skills, insight, relief, a safe space - all are valid.
6. On a scale of 1-10, where am I right now? Track this monthly to see progress.

Bring this to your first session or share it with your therapist anytime.

Anxiety & Stress

• The Anxiety & Phobia Workbook - Edmund Bourne
• Dare: The New Way to End Anxiety - Barry McDonagh

Depression

• Feeling Good: The New Mood Therapy - David Burns
• Lost Connections - Johann Hari

Relationships

• Hold Me Tight - Sue Johnson
• The Seven Principles for Making Marriage Work - John Gottman
• Attached - Amir Levine & Rachel Heller

Self-Esteem & Boundaries

• Set Boundaries, Find Peace - Nedra Glover Tawwab
• The Gifts of Imperfection - Brene Brown

Trauma

• The Body Keeps the Score - Bessel van der Kolk
• What Happened to You? - Bruce Perry & Oprah Winfrey

Mindfulness

• Wherever You Go, There You Are - Jon Kabat-Zinn
• The Miracle of Mindfulness - Thich Nhat Hanh

Rate yourself 1-5 on each area (1 = neglected, 5 = thriving):

Physical

• I get 7-9 hours of sleep most nights
• I move my body regularly (walking, yoga, exercise)
• I eat nourishing meals and stay hydrated
• I attend medical/dental check-ups when needed

Emotional

• I allow myself to feel without judgement
• I have at least one person I can talk to openly
• I take breaks when I'm overwhelmed
• I journal, create, or express my feelings in some way

Social

• I spend time with people who energise me
• I say no when I need to, without excessive guilt
• I ask for help when I need it
• I limit time with people or environments that drain me

Mental

• I take breaks from screens and social media
• I do something I enjoy that isn't work-related
• I practise mindfulness, meditation, or deep breathing
• I set realistic expectations for myself

Score below 12? You might be running on empty. Consider which area needs the most attention this week.

It can be hard to know when to reach out. Consider seeking professional support if:

• You've been feeling low, anxious, or emotionally numb for more than two weeks
• Your sleep, appetite, or energy levels have significantly changed
• You're withdrawing from friends, family, or activities you used to enjoy
• You're relying on alcohol, substances, or other unhealthy coping mechanisms more than usual
• You're having difficulty functioning at work, school, or in relationships
• You feel stuck in the same patterns despite trying to change on your own
• You've experienced a major life event - loss, breakup, move, job change - and are struggling to adjust
• You're having thoughts of self-harm or suicide (if so, please visit our Emergency Resources page immediately)

You don't need to be in crisis to benefit from therapy. If something feels "off," that's reason enough to explore support.

Not all therapy is the same. Here's a brief overview of the approaches I use:

Cognitive Behavioural Therapy (CBT)

Focuses on identifying and changing unhelpful thought patterns and behaviours. Effective for anxiety, depression, OCD, and phobias. Structured and goal-oriented.

Dialectical Behaviour Therapy (DBT)

Builds skills in mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. Helpful for intense emotions, self-harm, and borderline personality traits.

Emotionally Focused Therapy (EFT)

Primarily used in couples therapy. Focuses on emotional responses and attachment bonds to improve connection and reduce conflict.

Psychodynamic Therapy

Explores how past experiences, unconscious patterns, and early relationships shape your current behaviour and feelings. Helpful for deeper self-understanding.

Mindfulness-Based Approaches

Incorporates present-moment awareness, acceptance, and non-judgement. Often combined with CBT (as MBCT) for relapse prevention in depression and anxiety management.

I use an integrative approach - drawing from multiple modalities based on what works best for you. We'll discuss this together in your sessions.