"When we deny our stories, they define us. When we own our stories, we get to write a new ending"
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is a mindful and behavioural approach to therapy that focuses on staying present and accepting thoughts and feelings without judgment. ACT therapy can help individuals change the way they relate to their difficult or distressing experiences. The goal of ACT is to create distance from unhelpful thoughts and beliefs emotions, make space for painful or uncomfortable feelings, and engage in the here-and-now experience with openness. At Holding Space for You, we use an ACT approach to help you accept feelings, emotions, sensations, and experiences as they come without trying to evaluate, judge or get rid of them. ACT can be broken down into three areas: accept the emotion and be mindful, choose a direction, and then act accordingly.
Attachment-Based Therapy aims to help individuals address and work through past traumas and attachment wounds that stem from early life experiences. Attachment-based therapy is grounded in attachment theory, and the premise behind it is the way we bond with our primary caregivers forms the way in which we attach to people throughout our lives and is the template for building relationships with other people. This trauma-informed approach can help resolve past trauma and attachment wounds to improve self-esteem and personal relationships. The four types of attachment styles: + Secure + Avoidant + Anxious + Disorganized At Holding Space for You, we use an attachment lens to explore how early life experiences shape the way you view yourself, others, and attachment and connection with others. We explore and address how those earlier experiences impact the ability to form relationships as an adult and aim to help you gain a sense of safety and security to increase self-esteem and confidence.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR therapy is an evidence-based treatment designed to relieve distress that is connected to disturbing memories. During EMDR therapy, the client will focus briefly on the trauma memory while simultaneously experiencing bilateral stimulation (typically eye movements or tapping), which is associated with a reduction in the distress and emotion associated with the trauma memories. EMDR has been extensively researched as an effective psychotherapy method proven to help individuals with trauma and PTSD symptoms. At Holding Space for You, we focus on creating safety and stability while following the eight-phase treatment method of EMDR. This therapy aims to change the way the traumatic memories are stored in your brain. During an EMDR session, you will be asked to briefly focus on a trauma memory and will be guided through bilateral stimulation to process and work through it.
Internal Family Systems Therapy (IFS)
Have you noticed a part of you that feels anxious, overwhelmed, or stuck? Do you find yourself battling with a harsh inner critic? Many people will experience an internal conflict that can often lead them to feel drained and defeated. IFS is an approach that aims to address the different parts within us and is based upon the idea that each person has many parts which can be in conflict with one another. The goal of IFS therapy is to notice, identify, and accept the different parts and heal the wounded parts to restore balance. At Holding Space for You, we use an IFS approach to help explore how the different parts of oneself interact with each other. We give each part a voice and learn what each part needs, wants, and fears. With this approach, we aim to integrate and appreciate each part of ourselves rather than eliminate or fight against them.
Mindfulness therapy focuses on becoming more aware of what you are sensing and feeling in the moment without interpretation or judgment. The focus is on increasing awareness of what is happening in the present moment and here and now. Mindfulness practice can help to ground in the present moment while accepting and acknowledging thoughts, feelings, and sensations without judgment or criticism. At Holding Space for You, we use a Mindfulness approach to help you become more aware of your experiences. We often pair a Mindfulness approach with other therapeutic modalities, such as ACT and IFS, to help you separate yourself from thoughts and emotions that become too overwhelming.
Narrative therapy aims to separate the individual from the problem they are experiencing. Through life experiences, stories can be created, and a dominant storyline can be formed from personal experiences, beliefs, or pressures. Narrative therapy focuses on helping individuals notice their dominant storyline and become more empowered to “rewrite” their story in a more balanced and compassionate way. At Holding Space for You, we use a Narrative approach to rewrite your narratives, view alternate stories, and separate yourself from the problem you are experiencing. This is often done by assigning you the role of the “narrator” in your own story.
Somatic Experiencing Therapy
Somatic therapy is a form of body-centred therapy that focuses on the connection of mind and body. The premise behind it is that what happens in our lives is not only stored in our minds but also in our bodies. This type of therapy can help with PTSD, stress, trauma, anxiety and much more. When traumatic experiences occur, it can cause dysregulation in an individual’s nervous system. The goal of somatic experiencing is to help clients notice the physical sensations and use awareness to work through painful feelings and emotions. At Holding Space for You, we use a Somatic approach to help you develop more awareness of your body and its sensations. We use a bottom-up approach and help your bring awareness to what is happening in your body. We believe that to emotionally and self-regulate, you must know what is going on in your body first. As we cannot regulate emotions from a thinking space, we incorporate breath work, grounding, guided meditation, visualization and moving techniques and interventions.
How It Works
Request a FREE
15 - minute consultation.
Book a Session
Therapy is an individualized process which requires finding the right fit for you. If we are a good fit, we will schedule a session and begin the therapeutic process.
Begin your Healing Journey
Together, we will work towards your goals, identify your internal strengths, and establish safety within yourself and your environment.
Individual Session: $150 + HST per 60 minute session.
Payment Methods: Visa, Mastercard, American Express or e-transfer.
Sliding Scale: I offer a few sliding scale spots to make therapy more accessible for those experiencing financial barriers.
Insurance: The cost of psychotherapy services are covered by most health benefit plans. At the end of each session, you will be provided with a digital receipt that can be submitted to your insurance provider. Please note that it is your responsibility to confirm if psychotherapy services are covered under your plan.