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What it actually is —and what it isn't.
Individual therapy is a regular, private conversation with a trained therapist, one that is entirely focused on you. Not your partner, not your family, not what you think you should be feeling. Just you, and whatever you actually need to work through.
It isn't about being broken. It isn't a last resort. Most people who come to therapy are simply carrying more than they've admitted to themselves, and haven't had a space where they were allowed to put it down. That's what individual therapy is for.
At Mindful Balance, sessions happen entirely online, secure, private, and accessible from wherever you are in Ontario. No commute, no waiting room, no need to explain to anyone why you're leaving the office early.
You might be here because...
· You feel anxious most of the time, even when nothing is technically wrong, and you're exhausted by it.
· Something happened, recently or a long time ago, and you haven't been quite the same since.
· You're going through a major change such as a divorce, a job loss, a health diagnosis, a move, and you don't know how to find your footing.
· Your mood feels unpredictable or out of your control, and it's affecting your relationships and your work.
· You've been the strong one for so long that you've lost track of how you actually are.
· You're grieving: a person, a relationship, a version of your life you thought you'd have.
· You've been managing depression, ADHD, OCD, or another condition for years, and you want more than just managing.
· You're struggling with your sense of self, your identity, your self-worth, your place in your relationships or the world.
· You know something needs to change, but you haven't been able to make it happen on your own.
· You just want someone in your corner. Someone who is genuinely paying attention.
What working together looks like.
1. Start with a free 15-minute call
No forms, no commitment. A brief conversation about what's going on, what you're looking for, and whether we're the right fit. You'll be matched with the therapist whose background and approach best fits your needs.
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2. Your first session is about getting to know each other
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The first session is slower and more exploratory. Your therapist will want to understand what brought you here, what you're hoping for, and what's felt hard. You won't be expected to have it all figured out, that's what the sessions are for.
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3. Sessions are 50 minutes, typically weekly or bi-weekly
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Most clients begin with weekly sessions and adjust from there as things shift. Everything happens over secure video through our Jane App booking system, private, PHIPA-compliant, and accessible from anywhere in Ontario.
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4. Your approach is tailored to you
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Our therapists draw from a wide range of evidence-based approaches such as CBT, DBT, EMDR, solution-focused therapy, attachment-based work, and more, selecting and adapting techniques based on what's actually useful for your specific situation, not a one-size-fits-all template.
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5. You set the timeline
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Some people find 6 to 8 sessions make a real difference. Others prefer ongoing support over months or years. There's no pressure, no fixed ending, and no judgment about how long you need. We go at the pace that's right for you.
Who we work with.
If something is affecting your daily life, your relationships, or your sense of yourself, there's likely a place for it in our practice. Here's a fuller picture of the areas we work with.
Mood & Emotional Health
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Anxiety
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Depression
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Bipolar disorder
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Mood disorders
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Emotional disturbance
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Coping skills
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Self-esteem
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Spirituality
Relationships & Family
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Relationship issues
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Family conflict
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Divorce
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Infidelity
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Parenting
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Peer relationships
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Grief
Personality & Identity
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Borderline personality
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Antisocial personality
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Narcissistic personality
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Personality disorders
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Sexuality concerns
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Sexual disorders
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Thinking disorders
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Psychosis
Trauma & Crisis
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Trauma
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PTSD
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Sexual abuse
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Domestic abuse
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Self-harming
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Suicidal ideation
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Dissociative disorders
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Dual diagnosis
Behavior & Neurodevelopment
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ADHD
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Asperger's syndrome
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Behavioural issues
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Chronic impulsivity
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Impulse control disorders
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Oppositional defiance
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Intellectual disability
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Life & Well-being
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Career counselling
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Life coaching
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Academic underachievement
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Eating disorders
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OCD
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Testing & evaluation
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Not sure if we can see you?
Book a free consultation and we'll confirm during our call.
We'll always be upfront if we aren't able to serve your location.
How we approach the work.
Our therapists are trained across a wide range of evidence-based approaches. Rather than applying a single method to every client, we draw from what's most useful for the person in front of us. Here are the primary approaches we use, and what they mean in practice.
Cognitive Behaviour Therapy (CBT)
Helps you identify and shift the thought patterns and behaviours that fuel anxiety, depression, and other challenges. Practical, structured, and well-researched.
Solution Focused Brief Therapy (SFBT)
Future-focused and goal-oriented. Rather than spending extensive time on problems, it builds on existing strengths and what's already working. Useful when you need practical change quickly.
Family Systems Therapy
Understands individual challenges in the context of family dynamics and relational patterns — even in individual sessions. Helps untangle how family history shapes present behaviour.
Attachment-based Therapy
Explores how early relationships and attachment patterns show up in your current relationships and sense of self. Particularly useful for relationship difficulties and recurring emotional patterns.
Emotionally Focused Therapy
Works with emotions as a primary source of change, helping you identify, experience, and transform the emotions driving your patterns in relationships and with yourself.
Humanistic & integrative
Person-centred approaches that see you as a whole human being with inherent capacity for growth, not a set of symptoms to be treated. The foundation beneath everything else we do.
Dialectical Behaviour Therapy (DBT)
Focuses on emotional regulation, distress tolerance, and interpersonal effectiveness. Particularly useful for intense emotions, self-harming, and personality-related challenges.
Who you'll work with.
All three of our registered social workers offer individual therapy, each with their own background, specialties, and approach. The free consultation helps match you with the right person.
Common questions.
How do I know if I need therapy or just a rough patch?
If it's affecting how you sleep, work, relate to people, or simply feel day to day, it's worth talking to someone. You don't need to be in crisis to deserve support. The free consultation is a low-pressure way to get a sense of whether therapy might help.
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What if I've tried therapy before and it didn't work?
That's more common than people think, and it usually comes down to fit, not whether therapy works. Different therapists have genuinely different styles and approaches, and finding the right match matters enormously. The free consultation gives you a chance to feel out our approach before committing.
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Is virtual therapy as effective as in-person?
Yes. Research consistently shows virtual therapy produces outcomes comparable to in-person sessions for anxiety, depression, trauma, ADHD, relationship challenges, and more. Many clients find they're actually more open in their own space than in a clinical setting.
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Do you work with teenagers or children?
Yes, we work with adolescents as well as adults. Please mention during the consultation that the client is under 18 so we can make sure it's the right fit and walk you through any parental consent requirements.
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How much does individual therapy cost?
Please visit our Fees & Insurance page for information about coverage under Ontario group benefit plans. Most employer benefit plans cover sessions with a Registered Social Worker.
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