Coaching-informed therapy
CBT (Cognitive Behavioural Therapy)
Understanding the thought patterns and behaviours that keep you stuck
The way we think, feel, and behave can become closely connected. When you're struggling with depression, anxiety, or ongoing stress, certain patterns can begin to repeat without you even realizing it.
Cognitive Behavioural Therapy (CBT) can help you slow these patterns down, understand what's happening, and develop new ways of responding.
What is CBT?
CBT is a structured, collaborative form of therapy that looks at the relationship between thoughts, emotions, and behaviours.
For example, you might notice a thought such as “I'm not doing enough.” That thought can lead to shame or anxiety, which may make you withdraw, procrastinate, or avoid certain situations. Those behaviours can then reinforce the original belief.
CBT helps you examine these patterns with curiosity rather than judgment.
Why CBT?
❋ Worn down by anxiety, burnout, or chronic stress❋ Like their thoughts are racing and their body won’t settle❋ Disconnected — from themselves, or from what they want❋ Curious about something more body- or brain-basedWhat you can explore through CBT
Recognize unhelpful thought patterns
Become more aware of the thoughts that influence how you feel and respond.
Challenge assumptions
Look at whether certain beliefs are accurate, helpful, or based on old experiences.
Change behavioural patterns
Explore small, practical changes that can interrupt cycles of avoidance and withdrawal.
Build new coping strategies
Develop tools you can use outside of therapy when difficult thoughts or emotions arise.
A Note on Our Approach
We offer neurofeedback as part of a larger conversation about your mental health — not a quick fix or one-size-fits-all solution. Some people use it alongside talk therapy. Others just want a space to rest their mind and let their nervous system re-pattern itself. Either way, it’s collaborative, and we move at your pace.
How It Works
In a typical course of treatment, you meet with a therapist weekly for about 45 to 60 minutes over a period of several weeks to a few months.
Sessions are collaborative and practical rather than open-ended: you often set an agenda, review progress, and learn specific skills like thought records, behavioural experiments, gradual exposure to feared situations, or activity scheduling. Homework between sessions is a hallmark of CBT, since practicing these skills in daily life is what helps new patterns take hold. The overall aim is not just to relieve symptoms but to give you tools you can keep using on your own after therapy ends, and it's commonly used for conditions like anxiety, depression, OCD, PTSD, and insomnia.
Match with our therapists specializing
in Neurofeedback therapy
Karina Waluk
(she/her)
SENIOR THERAPIST
CLINICAL DIRECTORFAQs
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Neurofeedback is a non-invasive way to support your brain in learning new patterns. Using real-time brain wave feedback (via sensors on your scalp), your brain gets gentle nudges toward more calm, focus, and regulation — no shocks, just your brain doing what it already knows how to do, with a little support.
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If you’re dealing with anxiety, ADHD, burnout, chronic pain, trauma, chronic stress, or just feel stuck in patterns that talk therapy hasn’t fully shifted — neurofeedback might be a good fit. We can talk through it together and decide if it makes sense as part of your care.
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It varies, but most people notice shifts within a few sessions. The minimum number of neurofeedback sessions needed can vary, but a common guideline is to expect to commit to 20 sessions for lasting effects. Like any kind of brain training or therapy, change is gradual and builds over time. We’ll track what’s changing together so you’re not guessing.
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Yes, we have a limited number of sliding scale spots available — please feel free to reach out and inquire. We can also help you navigate free programs that may exist in your community, as additional support to our individual work if that’s appropriate or wanted.
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You’ll sit in a comfy chair with small sensors on your scalp while watching a movie or listening to music. When your brain activity moves in the right direction, the screen or sound responds. It’s gentle, relaxing, and surprisingly low-key.
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Not at all. Most clients do both — either in the same session or alongside regular therapy. We’ll figure out what works best for your goals and how you like to engage.