Awareness + Strategies + Support = Better Quality of Life
Therapy Can Help You If…
- you’re feeling stressed, anxious, overwhelmed or burned out
- you tend to take on the other people’s responsiblities or have a hard time saying “no” and setting boundaries
- you struggle with perfectionism and it causes you stress/anxiety or to miss out on things
- you are hard on yourself and you feel that your self-esteem and self-confidence are low
- you self-medicate with food, netflix binges, shopping or wine
Therapy Can Help You if You Want…
- coping strategies to manage stress/anxiety/perfectionism and self-criticism
- to be able to relax, improve your sleep and increase your energy
- time for yourself without feeling guilty
- more focus, structure and simplicity in your life
You Know You’re Ready for Therapy If…
- you’ve tried to manage on your own for years, but it’s not working
- you’re ready to make some healthy changes and you know you can succeed with strategies and support
- you know now is the time and you’re ready to put energy into improving your health and quality of life
- you’re a little bit hesitant, but know it will be worth it in the end
How Does Therapy Work?
Before your first session, you will fill out an intake form and questionnaires to help me understand your current situation.
In your first session, you will be given a framework to understand the cycle you are caught in and how to get out of it.
The type of therapy I use is skill-based and focused on the here and now to help you learn how to manage unpleasant experiences in a healthy way so you can improve your quality of life.
How Does Online Therapy Work?
You book your appointment, complete your intake forms and pay for your session through a secure program called Acuity Scheduling.
You will be emailed a link that you click on to access the private online room that we will “meet” in at your scheduled appointment time. I use Zoom for these meetings and they are encrypted for security purposes. We will be able to see and hear each other through computer webcam and microphone.
I am able to share my computer screen with you to show you any handouts or resources that I will send you during our work together.
If for some reason you are not able to manage the technology and we are not able to meet for our initial appointment, I will issue you a full refund.
You will get to see the full Intake Form and Privacy/Cancellation Policy BEFORE you pay for your appointment.
Because I’m working online, at a distance, I recommend that anyone looking for therapy for Post-Traumatic Stress Disorder, Addictions, Severe Depression and/or Suicidal Ideation, connect with a local specialist who is also connected to community resources for you. If you are having thoughts of suicide, please contact your local emergency services for support.
Unsure about "online" therapy?
The fit between a therapist and a client is one of the most important factors in the helping relationship. Please email me at email@example.com if you would like to try a free 15 minute consultation to ask me some questions and see how the web chat works.
Book Your Session Now
***All First Sessions Must Be Intake & Assessment (60 Minutes)***
Please note that Charlene is currently not accepting new clients.
If you are a current client, or have been in the past year, please email us at firstname.lastname@example.org to get the link for scheduling follow up appointments.
If you would like to be added to a wait list, please email email@example.com to let us know.
First Appointment (Intake) 60 Minutes $190.00
Follow- Up Appointment (50 Minutes) $175.00
Frequently Asked Questions
What happens in a first session?
Before our first session, you will completed an intake form providing me with the following information; demographics, physical health concerns, mental health concerns, family history of mental health concerns, medications, primary reason for attending therapy, long term goals of therapy and any other information you think I need to know to understand what you’re experiencing and what you want.
After I’ve reviewed your intake information, we will have a 60 minute session at which point I will ask additional questions about your current situation and your goals. We will then discuss a framework for understanding your situation and how to change it. I may provide strategies or resources to get you started on reaching your goals and we can discuss what you want to focus therapy on.
What if I don’t think we are a good fit?
The fit between a therapist and client is one of the most important parts of the helping relationship. In a first session, I always tell clients that if they don’t feel comfortable with me, and don’t feel they can be honest, then to absolutely feel free to meet with a new therapist. I don’t take any offence to this and want you to get the best support you can. Having said that, in a first session, I always ask if there is anything I can do to make the process more comfortable for you. At times, I do have to “ask the hard questions” in order to facilitate and support change, but it’s done with compassion and empathy, and the results really are amazing!
Can my (child, spouse, parent, friend) see you as well?
No. Often people like the strategies I am showing them and they have someone they know who would benefit. Once I have a therapeutic relationship with a client, I am not able to see someone they know as that would be a conflict of interest.
Can my (partner/child/parent) come to my session?
I do not offer couples or family counselling. Those require longer sessions and specialized training. At times I recommend that a client also seek couples/family therapy and have worked with people individually while they are involved in it.
Having said that, I do teach psychoeducational classes online for things like stress/anxiety/mindfulness. As those do not constitute a therapeutic relationship, people you know are able to attend those.
Do you work with all mental health concerns?
Because I am providing services online, at a distance, I am not able to provide services for people with Post-Traumatic Stress Disorder, Addictions, Severe Depression and/or Suicidal Ideation due to the intensity of emotion that can arise in a session. I believe that you would be better served by a local specialist who has information about additional community supports for you and who can provide face-to-face support.
What are the differences between a psychiatrist, a clinical psychologist and a clinical social worker?
Psychiatrists are medical doctors who take additional study in psychiatric illness. They are able to prescribe medication and some of them also offer therapy. A clinical psychologist and a clinical social worker have both studied psychological theories about human behaviour and mental illness. Each therapist will use their own psychological theories to help people (Cognitive Behavioural, Dialectical Behavioural, Acceptance and Commitment, Solution-Focused, Mindfulness, Gestalt, Attachment). There are many. Each therapist will also have their own working style – it’s important you feel safe and comfortable with a therapist.
I tend to check in regularly to see if my clients are feeling that progress is being made. If not, we need to discuss this. Either I need to provide a different format of helping you or you may need to see a different therapist. We can decide this together.
Do I need a referral from a doctor?
No. But I’ve work in doctor’s offices for over 4 years and know how beneficial it is for you to share your concerns with your doctor and rule out any medical conditions that may be contributing to your quality of life. They can also discuss medication options with you and prescribe/monitor as you begin/change medication. Research shows that people who work with a family doctor have better health in the long-term.
Is what we discuss in session confidential?
How long will counselling take?
It varies. Usually someone has a pressing concern when they attend (anxiety, sleep, panic attacks, burnout, ADHD). If you are motivated and ready to try the strategies, people usually begin to see results within 3-6 sessions, depending on the complexity. After that, some people like the type of work we are doing and they add additional goals (stop emotional eating, learn how to say “no” without feeling guilty, finding ways to improve relationships, letting go of perfectionism, creating more balance, processing grief). I’ve had clients that I’ve only worked with for 3 sessions and others that I’ve worked with off and on for 5 years, depending on how much personal growth you want.
What is the cost for therapy services?
First appointments are 60 minutes and $190. Follow up appointments are 50 minute and are $175. There are no taxes on therapy sessions as this is a regulated health service in Canada. Therapy is in Canadian currency.
Do you take insurance or are your fees covered by insurance?
I do not take insurance or do direct billing. It will be up to you to determine if your insurance provider covers insurance for Social Work Services. I’m a registered clinical social worker with the Alberta College of Social Workers. In Canada, Social Work Services are a health expense and are tax deductible. Some insurance companies want a doctor referral before they will provide insurance.
Do I really need therapy? I can usually handle my problems or talk to my friend?
If you’ve been trying to make changes for years, but don’t seem to be making long-term change, then a therapist can help with this. People often like working with a therapist instead of turning to family/friends because we are an objective third party. We don’t have any stake in the outcome of your decisions. Our sole focus is to help you. Having said that, social supports are extremely important for physical/mental/emotional health, so I do encourage you to connect with loved ones regularly.
Is it weird having sessions online?
It’s interesting how I began providing online services. Back in 2012 I had office space in downtown Ottawa. One evening we had a massive snow storm and neither myself nor my clients could get downtown. Not wanting to cancel, one client asked if we could Skype. I decided to try it and within a couple minutes if felt just like face-to-face. I now use Zoom as it can be encrypted for better security. But I continue to work with clients across the continent and it’s pretty convenient.
Do I need to have a lot of technical skills to attend online sessions?
Not really. The day before our session, I will email you a link to attend our session. The first time you attend you will be asked to download a file that allows you to enter the meeting (this is not a program you have to download and install, just a file). Then we both show up at the meeting time and see each other through the webcam and hear each other through the mic/speakers. I use a headset for confidentiality purposes. You can as well or just use the ones on the computer. It’s best to be located closer to your router as this provides a better signal. Zoom will tell you if your signal becomes weak. I have my computer directed connected to the router for the best possible connection. Scroll up to see a 1.40 minute video of how to sign up for a free zoom account.
Any other questions, please email me at firstname.lastname@example.org