Practical Tools for Stability, Clarity & Lasting Change

Evidence-informed cognitive and behavioural strategies tailored to your lived experience.

While deep emotional processing is essential, having practical, everyday tools to manage intense emotions, reframe distressing thoughts, and navigate life's challenges is equally vital.

My approach to Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT) blends structured, evidence-based methods with third-wave mindfulness, somatic awareness, and deep human compassion.

Experiential & Third-Wave CBT

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A Modern, Experiential Approach to CBT

Traditional CBT helps identify and reframe rigid thought patterns. My focus centers on Experiential CBT—a third-wave approach that moves beyond simply analyzing what we think and feel, focusing instead on how we relate to our thoughts and bodily sensations.

Having received specialized training and supervision from Dr. S. Rao (founder of IXT Mind), I integrate traditional CBT with Acceptance and Commitment Therapy (ACT), Mindfulness-Based CBT (MBCBT), and Schema-Focused Therapy.

Core Focus Areas for CBT:

  • Depression & Mood: Behavioural Activation (BA) to rebuild momentum and engagement with life.

  • Anxiety & Panic: Support for Generalized Anxiety (GAD), Social Anxiety, and Health/Illness Anxiety.

  • Obsessive-Compulsive & Somatic Symptoms: Structured care for OCD, rumination, and somatic symptom distress.

  • Body-Focused Repetitive Behaviors: Specialized support for skin-picking and hair-pulling disorders.

  • Adult ADHD: Practical strategies for executive functioning, organization, and self-compassion.

  • PTSD & Concurrent Disorders: Cognitive restructuring tailored for co-occurring mental health, trauma, and substance use recovery.

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Dialectical Behavior Therapy (DBT)

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Dialectical Behaviour Therapy (DBT)

“Building a life that feels stable, balanced, and worth living.”

Trained directly through Behavioral Tech (founded by Dr. Marsha Linehan, the creator of DBT) and as an active member of the Ottawa DBT Consult Team, I offer specialized DBT support in both individual therapy and group facilitation.

The word dialectical means holding two seemingly opposite truths at the same time: accepting yourself exactly as you are right now, while actively working toward change.

The 4 Pillars of DBT:

  1. Mindfulness: Building presence and non-judgmental awareness of the current moment.

  2. Distress Tolerance: Practical techniques to survive crisis moments without turning to self-destructive behaviours.

  3. Emotion Regulation: Learning to identify, understand, and soften intense emotional surges.

  4. Interpersonal Effectiveness: Developing tools to express needs, set healthy boundaries, and maintain self-respect in relationships.

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A Recommended Resource

Curious about DBT? Watch the introductory video: What the Heck is DBT?