Weekly connection with a professional, in the comfort of your own sweatpants, and your dog by your side.
in-person & virtual therapy in British Columbia
fun facts about in-person and virtual therapy.
How I work.
Different people need different tools. Here’s what we might draw on in our work together.
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There’s no one-size-fits-all when it comes to therapy. The approaches I use are grounded in research, but always shaped by who you are — your needs, your nervous system, your pace. We’ll work together to figure out what’s most helpful and sustainable for you. Whether you need practical tools, deep healing work, or space to make meaning of your experience, we’ll find a rhythm that feels supportive and grounded.
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Here are some of the modalities I may draw from in our sessions:
Approaches & modalities.
CBT (Cognitive Behavioural Therapy)
Understand the patterns. Change the cycle.
CBT is a practical, structured therapy that helps you identify unhelpful thought patterns, emotional responses, and behaviours — and shift them in ways that align with your values.
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EMDR (Eye Movement Desensitization Reprocessing)
Healing that goes beyond talking.
EMDR is a powerful therapy for processing trauma and distressing experiences, helping the brain heal the way it was meant to.
IFS (Internal Family Systems)
Every part of you belongs.
IFS helps you build a compassionate relationship with the many “parts” of yourself — even the ones you wish would go away.
DBT (Dialectical Behaviour Therapy)
Skills, not shame.
DBT offers practical tools for managing overwhelming emotions, building healthier relationships, and cultivating steadiness.
ACT (Acceptance and Commitment Therapy)
Let go of the struggle and move toward what matters.
ACT helps you build psychological flexibility — learning to make space for difficult emotions while choosing actions that align with your deepest values. Instead of avoiding discomfort, you’ll develop the courage to live a meaningful, present, and purpose-driven life.
What is Cognitive Behaviour Therapy (CBT)?
CBT helps you understand the connection between your thoughts, feelings, and actions. When life feels overwhelming, it’s often because automatic thought patterns — many of which you didn’t choose — are running the show behind the scenes. CBT gently brings those patterns to light so you can start to shift them.
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Together, we look at the beliefs that shape how you see yourself, your relationships, and the world. Many of these beliefs were learned in early life or through painful experiences — and while they may have helped you survive, they often keep you stuck in cycles of anxiety, self-doubt, or people-pleasing.
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In our sessions, CBT offers practical tools and structured support to:
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Challenge unhelpful thinking patterns
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Build emotional awareness and coping strategies
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Strengthen confidence and decision-making
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Create new habits and responses aligned with your values
CBT is especially helpful for anxiety, low mood, high standards and self-criticism, emotional overwhelm, and feeling “on edge” or out of control. You don’t need to come with a perfect plan — we’ll work at a pace that respects your nervous system and your story.
What is Eye Movement Desensitization Reprocessing (EMDR)?
EMDR (Eye Movement Desensitization and Reprocessing) is a powerful, evidence-based therapy that helps you process and heal from past experiences that still impact you today — even if you don’t always realize they’re connected.
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EMDR is particularly effective for trauma, but you don’t need a single “big” event to benefit from it. Many clients come with a collection of experiences — moments of emotional neglect, chronic stress, complicated relationships, or times they were made to feel not good enough — that left a lasting imprint.
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EMDR works by helping your brain reprocess these memories in a way that feels safe, contained, and empowering. Using bilateral stimulation (like eye movements, tapping, or sounds), we gently activate the brain’s natural healing system — similar to what happens during REM sleep.
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You don’t have to retell every detail or re-live the pain to heal it. EMDR allows you to:
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Reduce the emotional charge around painful memories
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Release stuck beliefs like “I’m not safe,” “It’s all my fault,” or “I have to be perfect”
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Reconnect to your inner strength, clarity, and resilience
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Feel more grounded in the present, no longer haunted by the past
EMDR can be life-changing for those who feel like they’ve already tried everything else. It offers deep transformation without needing to intellectualize everything — your body and brain already know how to heal; we simply support that process together.
What is Internal Family Systems (IFS) Therapy?
IFS is a gentle yet transformative approach that helps you understand and care for the different parts of yourself — especially the ones you might usually try to hide, silence, or push away.
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We all carry many "parts" within us — like the perfectionist part that keeps everything running smoothly, the anxious part that wants to keep you safe, the angry part that’s had enough, or the exhausted part that just wants to rest. Each part has its own story, its own fears, and its own way of trying to help.
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IFS doesn’t pathologize these parts. Instead, it honors their purpose and helps them feel heard — without letting them take over. With compassion and curiosity, we work toward connecting with your core Self — the calm, wise, grounded part of you that’s capable of leading with clarity and care.
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Through IFS, you can:
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Understand why you get triggered (and what’s really going on beneath the surface)
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Soften your inner critic instead of fighting it
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Reclaim disowned parts of yourself with kindness
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Develop more ease, spaciousness, and inner confidence
IFS is especially helpful if you’ve felt fragmented, overwhelmed by emotions, stuck in inner conflict, or like you’re “too much” or “not enough.” It helps you build a relationship with yourself that feels safe, spacious, and whole.
What is Dialectical Behaviour Therapy (DBT)?
DBT is a skills-based therapy that supports you in managing intense emotions, building healthier relationships, and developing a steady internal foundation — even when life feels chaotic or overwhelming.
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Originally developed for people who feel things very deeply and struggle with reactivity, DBT balances two key ideas: acceptance (meeting yourself with compassion) and change (learning new ways to cope and respond). You don’t have to choose one or the other — DBT gives you tools for both.
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In our work together, DBT can help you:
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Understand and regulate your emotions without shutting them down
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Build resilience to stress and reduce impulsive or reactive behaviors
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Improve communication and relationship skills
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Cultivate mindfulness and presence in your everyday life
Whether you struggle with burnout, emotional dysregulation, intense interpersonal conflict, or feeling “too sensitive,” DBT offers structure and support to build stability — without asking you to become someone you’re not.
The focus is on skills, not shame. You’re not broken — you just haven’t been given the tools yet. And together, we’ll change that.
What is Acceptance and Commitment Therapy (ACT)?
ACT isn’t about getting rid of uncomfortable thoughts or feelings — it’s about changing how you relate to them. This approach helps you notice inner experiences without getting hooked by them, so you can make choices aligned with your values.
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Instead of fighting anxiety, self-doubt, or pain, ACT teaches you how to make room for it — with gentleness and courage — while still moving toward the kind of life you want to live. You’ll learn practical mindfulness tools, explore what truly matters to you, and practice showing up for yourself in small, meaningful ways.
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It’s a therapy rooted in compassion, flexibility, and purpose — helping you build a life that feels rich and true, even when things are messy.