The Sessions.
The Consultation
A 15-minute online consultation is required for all new clients. This is an opportunity for us to meet and determine if we’re a good fit. You’ll be invited to share what you’re looking for in counselling and ask any questions you may have. I’ll also share more about my therapeutic style, training, and what you can expect from our work together.
Availability: Fridays between 10 AM and 6 PM (virtual only)
Duration: 15 minutes
Fee: Free
The Work
Once we’ve built a foundation and spent time getting to know each other, the real work begins. By this stage, we’ve gathered enough insight to move into a steady rhythm together. Each session typically starts with a check-in — we’ll explore what’s come up since our last conversation, including any challenges, reflections, or wins, as well as your intention for our time together.
While it’s helpful to come in with a general idea of what you’d like to focus on, it’s also completely normal for something different to arise in the moment. Many clients find their own rhythm for preparing — whether that’s writing down thoughts, identifying triggers, or reflecting on emotional themes that have surfaced. At the start of each session, I’ll often ask, “Do you have an idea of what you’d like to explore today?” to help guide us into the work.
The First Session
The first session is considered your intake session. We’ll begin with a conversation about informed consent, confidentiality, and what you can expect from the therapeutic process and relationship. From there, we’ll explore what you’ve been experiencing, what’s been impacting you, and your current landscape — including relationships, trigger points, strengths, routines, sleep, movement, nutrition, and coping strategies.
By the end of the session (and ideally every session), you’ll leave with something to reflect on or apply outside of therapy. I’ll also offer recommendations on session frequency (weekly or bi-weekly), and may suggest books, podcasts, or journaling exercises. The “homework” from our first session is to reflect on your goals for therapy, which we’ll discuss in more depth in session two.
Duration: 50 minutes or 75 minutes
Fee: $165 (50 minutes) | $245 (75 minutes)
The Process
Some clients come to therapy to focus on a specific concern, while others seek an ongoing space for reflection, growth, and support. The number and frequency of sessions will look different for everyone, and we’ll work together to find a rhythm that feels right for you — including what’s realistic given your schedule and insurance coverage.
The process of therapy is dynamic. Our work will flow between understanding the here and now, exploring how the past is shaping your present, and moving toward the future you’re hoping to build. Along the way, you may gain practical tools, deepen your self-awareness, and uncover patterns that help make sense of your experiences. This is your space — there’s no expectation or agenda from my end. Just space to be with whatever is coming up.
On my end, I bring a deep sense of curiosity and attunement to our work. Depending on your needs and what themes arise, I’ll integrate elements from therapeutic approaches such as EMDR, Internal Family Systems (IFS), Cognitive Behavioural Therapy (CBT), and Emotionally Focused Therapy (EFT). I weave these into our sessions when the moment calls for it — whether that’s to support nervous system regulation, process a difficult memory, or help you better understand what’s happening in your brain and body. My aim is always to support your insight and healing, with care and intention.
The Second Session
In our second session, we begin to gently explore your past through an attachment-based lens. To understand what’s showing up in the present, we look at the relationships and environments that shaped your sense of self and the way you connect with others. This includes your family of origin, early caregiving experiences, important relationships, and formative memories.
By slowing down and making space for these reflections, we begin to uncover how past dynamics may still be influencing your beliefs, patterns, and emotional responses today. This session often deepens our work and helps create a compassionate, informed foundation for the healing process ahead.
The End (or Pause)
Therapy doesn’t always have a clear beginning, middle, or end. It often ebbs and flows with the seasons of your life. Some clients take breaks and return months later when something new arises — others come more regularly for a time, then taper off as they feel more grounded. However it unfolds, know that you’re always welcome back. One of the benefits of building this relationship is having someone who already knows your story — someone you don’t have to start over with when life inevitably happens. Whether we meet weekly, occasionally, or somewhere in between, I’ll be here.