Finding The Right Therapist: A Checklist

Posted by: Paula Gonzalez on mars 29, 2023 9:13

If you’re reading this, you’re probably someone who has been considering the idea of therapy for some time. Perhaps you’re someone who has gone to therapy before but went through the frustrating yet informative experience of not having found a therapist who was a “good fit”. Regardless of what has brought you to this blog, finding a therapist can be a daunting process. Afterall, you’re investing time, energy, trust, and money into another person who may or may not be the right fit, knowing that when you do find it, it can be life-changing.

Looking to find right fit, though, is part of what can make this process to daunting and overwhelming. Here’s a checklist of some considerations that you may not have thought of before to get you started:

  • Do they have the right accreditations/credentials?
    Since the act of psychotherapy is not something that is regulated by any province, just about anyone can call themselves a “therapist” or give themselves a similar title but not actually have the training, experience, and backing of a regulating college or association to ethically support clients. Accreditation is also important when leaning on extended health benefits to cover session costs since some insurance providers may only accept claims from mental health professionals of a particular designation.
  • Do their fees meet what I can afford?
    Therapy is an investment, in terms of the time, energy, and money that goes into it. However, it is important to ensure that therapy feels accessible to you and does not become a burden. Depending on where you live, you may have several therapists to choose from, who may offer sessions at low cost, at sliding scale (often depending on what you can afford), or at full price. Make sure to find one that will meet your financial needs so that you can actually be present and engaged in your work instead of worrying about the cost!
  • Do they possess traits that could make me feel safe?
    This one is more vague, but that’s because it can include any aspects of a therapist (beyond clinical approach) that would be helpful in making you feel safe with them. This can include anything from personality traits, training, cultural affiliation, gender, among other factors. Though trust is something that naturally develops over time no matter who your therapist is, but it is crucial that you can connect and feel confident about your therapist.
  • Does their availability match mine?
    Similar to the point above about fees, it’s important to be mindful of your availability to prevent therapy from becoming an added stressor for you. With regards to availability, check in with yourself about what days and times would work best for you to schedule a therapy appointment, without there being overlap with work, school, or other commitments. It is also important to ensure that your therapist has availability that would be able to accommodate the frequency of sessions you’re looking for.

Making the choice to seek professional support for your mental health is an incredibly courageous yet sometimes overwhelming decision because it can be intimidating to know where to start. The internet fortunately has tons of reputable resources that could remove some of the stress that comes with this decision. Ultimately, this is a decision that is yours to make and something that you can take your time with because it will be worth it in the end.

Stay tuned for more tips on finding the right therapist for you.

Paula Gonzalez, MCP, CCC, RP, is the founder of Infinite Horizons Psychotherapy (www.infinitehorizonspsychotherapy.com). She specializes in empowering young adults experiencing anxiety through psycho-education and trauma-informed CBT.




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

The 3 Agendas of the Triangle Model of Animal Assisted Therapy (AAT)

Posted by: Eileen Bona on mars 26, 2021 1:29

I recently read an article entitled “What Horses Teach Us About Systemic Oppression” by Julia Alexander that resonated with me as I work on this article.

Funnily enough, I was going to write the article yesterday, but it was a freezing cold -26 degrees outside so my own agenda morphed into blanketing the equines rather than writing about them. It was after I chased them around trying to convince them that the blanket was a good thing that I came back to write the article and had to laugh out loud. Here, I was going to write about the need for being fully aware in AAT that animals have their own agenda – not our agenda nor that of our clients. I was going to write about the ethics of considering and equally weighting all three agendas to avoid our human agenda of leading the session against the animal’s will. At this same moment, I found myself chasing my mini donkey around the property and half lassoed him to get his blanket on. I gave up on my Shetland pony because it refused to be caught so I allowed it to make the choice to go blanket-less despite the prediction of a steep -30 degree temperature overnight – so whom did I do right by?

In reality, it can be argued that systemic oppression does not apply to forcing someone to do something that is for its own good if it is in your care.

When I think of this in the context of AAT, I think of it on two levels: One level includes the need to ‘force’ an animal to undergo things it may not want to do to ensure its health while the other level regards our therapeutic agendas in the context of AAT. When we bring animals into our AAT practices, we become their ambassadors and we are responsible for all tenets of their welfare. If we do not conduct wellness checks (despite their protests) or give first aid when needed, then we are not meeting our ethical obligation to provide care. However, what if they simply refuse to work the day your client chooses them in your AAT practice? Are they allowed to say no?

This is where the three agendas come in and possibly animal oppression. Let us do this through an example:

Josh is attending therapy because his mother has died. Josh has attended traditional counselling but it has not been effective. Josh is an avid animal lover and his father is hoping that by working with the animals and an AAT trained mental health therapist, Josh will get the help he needs.

You are that therapist and you have a horse who is very gentle by nature. Josh has no experience working with horses and this horse is perfect for him to begin sessions with. Josh is excited to brush this horse. When you and Josh go toward the horse, it turns away to graze. Here are 3 possible agendas at play: 1. Your agenda is to build rapport with Josh through working with your horse, 2. Josh’s agenda is to brush the horse, 3. The horse’s agenda is to eat. What is the best ethical approach to helping Josh in this moment?

There are many ethical options. Firstly, you could help Josh understand that the horse is a sentient being with its own feelings, wants and needs. You can ask Josh what he thinks you both should do. This would give you a good indication of Josh’s awareness, depth of empathy, and many more important social skills. In doing this, you would be meeting your agenda, which is to get to know Josh and you would be meeting the horse’s agenda, which is to eat but you would not be meeting Josh’s agenda, as he wanted to brush the horse. Secondly, you could catch the horse and bring her back to brush her, meeting both your and Josh’s agendas but not the horse’s.

So how can you meet all three agendas? Perhaps you can suggest to Josh that he get some food to offer your horse. If she comes to him, then it gets to eat while you teach Josh to brush and build rapport. All three agendas will have been met!

As a psychologist who has been working in the medium of AAT for 18 years and who offers a certification in AAT to helping professionals, it is my professional opinion that we should always strive to meet the three agendas when working with animals in practice. Our animal partners are helpers in our work with their own wants and needs. For ethical reasons, we must acknowledge and meet these needs as much as is possible.

I might go so far as to say, now that I read Ms. Alexander’s article, that we may be ‘oppressing’ our therapy animals if we ‘force’ them to do what we want them to do in AAT whether it be because of our personal agenda or that of our client.

It often takes more work to meet our agendas when working with animals, as it is imperative to work around or within their agendas. Many people have much pre-knowledge of working with animals before collaborating with them in professional AAT practice. It is our due diligence to ensure that we are checking in on our beliefs and values about animals before we practice with them and during every single AAT session. There is a very good chance that our pre-lived experiences will influence the agenda of the session. If in fact, we are moving ahead with our human agendas without consideration for our therapy animals’ agendas, then we are most likely practicing animal oppression rather than animal assisted therapy.




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

When is it Enough?

Posted by: Barry D'Souza on novembre 13, 2020 9:19

TW: Sexual Violence

Being a Human-Centred, multi-cultural relativist and feminist informed, Emotion-Focused Therapist, working with an Integral Psychotherapy perspective means walking closely with clients on their path of trauma recovery, trying to keep in-step and sensing where they are going.  With what they feel they need, can manage, want to explore further, and when safe and ready all act as signposts along the journey.  But what happens when they go deep into the varied experience of their fellow women who upwards of 1 in 3 in the U.S. have suffered sexual violence.

            She is a client that I have known for nearly 8 years and the first session after a COVID summer began with a short list of new developments. Firstly, we explored her feelings of uneasiness surrounding her young son who now walked by himself to school.  There was some reference to a feeling of a growing distance to her long-distance boyfriend which had been previously mentioned.  Then the work of the day appeared. She was looking for her blueprint within which to place her own experience.  She hadn’t yet found it, but she definitely had explored the possibilities through a range of soul destroying examples, as I was about to find out.  My flinching inside warned me!

            Three years prior, she woke up to being sexually assaulted by a boyfriend.  The week before the session had been the anniversary of the awful violence, and troubling memories, the rest of her PTSD sequelae, along with a mounting distress that it was overtaking her ability to work were all re-emerging from their mind-body dormancy.  She had been looking high and low for a blueprint, figuring this might help.  I was there to bear witness and share like I always did with this client, what was coming up for me as she processed her way through the things.  By the way, she is longstanding client of more nearly 8 years and we’ll we have a very great working relationship – she knows that I will just be myself as therapist and it is ok.  This is by now, one of the elements that is helpful, she keeps telling me, in one way or another.  But what do I do about my internal flinching?

            Hers wasn’t as she read in the memoir of woman who at 12 years old was led out to a forest by a boy and was gang raped. Hers wasn’t like the woman in that wartime novel – raped by a Nazi soldier. Hers wasn’t any of the brutal rapes in various series she’d followed on Netflix. I wondered how she was managing such exposure and shared that I was feeling ‘my own’ anxiety, listening to her and could only imagine what was stirring in her experience.  ‘I admire your empathetic research.  But are you ok, it is enough?’

            “I am ok, but it is hard!”




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

When is it Enough?

Posted by: Barry D'Souza on novembre 13, 2020 9:15

TW: Sexual Violence.

Being a Human-Centred, multi-cultural relativist and feminist informed, Emotion-Focused Therapist, working with an Integral Psychotherapy perspective means walking closely with clients on their path of trauma recovery, trying to keep in-step and sensing where they are going.  With what they feel they need, can manage, want to explore further, and when safe and ready all act as signposts along the journey.  But what happens when they go deep into the varied experience of their fellow women who upwards of 1 in 3 in the U.S. have suffered sexual violence.

            She is a client that I have known for nearly 8 years and the first session after a COVID summer began with a short list of new developments. Firstly, we explored her feelings of uneasiness surrounding her young son who now walked by himself to school.  There was some reference to a feeling of a growing distance to her long-distance boyfriend which had been previously mentioned.  Then the work of the day appeared. She was looking for her blueprint within which to place her own experience.  She hadn’t yet found it, but she definitely had explored the possibilities through a range of soul destroying examples, as I was about to find out.  My flinching inside warned me!

            Three years prior, she woke up to being sexually assaulted by a boyfriend.  The week before the session had been the anniversary of the awful violence, and troubling memories, the rest of her PTSD sequelae, along with a mounting distress that it was overtaking her ability to work were all re-emerging from their mind-body dormancy.  She had been looking high and low for a blueprint, figuring this might help.  I was there to bear witness and share like I always did with this client, what was coming up for me as she processed her way through the things.  By the way, she is longstanding client of more nearly 8 years and we’ll we have a very great working relationship – she knows that I will just be myself as therapist and it is ok.  This is by now, one of the elements that is helpful, she keeps telling me, in one way or another.  But what do I do about my internal flinching?

            Hers wasn’t as she read in the memoir of woman who at 12 years old was led out to a forest by a boy and was gang raped. Hers wasn’t like the woman in that wartime novel – raped by a Nazi soldier. Hers wasn’t any of the brutal rapes in various series she’d followed on Netflix. I wondered how she was managing such exposure and shared that I was feeling ‘my own’ anxiety, listening to her and could only imagine what was stirring in her experience.  ‘I admire your empathetic research.  But are you ok, it is enough?’

            “I am ok, but it is hard!”




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Coping With COVID – 19: Adding Nature Offices to Your Program

Posted by: Doc Warren on septembre 15, 2020 9:44

The world is currently at a crossroads. Many of us are growing tired of the “new normal” that has required us to have varying levels of shelter in place, though we understand the need. As things progress, we are coming out of our cocoons, testing the waters of leaving our homes while still taking the precautions that make sense based on the available data. Masks and hand sanitizer are the new black. We are indeed fashionable.

            So many clinical professionals have moved to telehealth platforms in order to provide much needed care. Some have been doing so for years, while others, like me, avoided it to no end until the pandemic hit our shores. I was pleasantly surprised at how quickly I as a practitioner and my clients adapted and thrived using this technology. I will admit to still doing that “weird wave” at the end of most sessions but even that has brought cheer.

            Some have reopened their physical offices while taking all available precautions. Many have felt the data did not support this (and this will not be a debate on that issue I assure you). I too would like to reopen, especially since we had been finishing a 1600 square foot addition to our offices as COVID – 19 hit. The offices have sat empty, longing for service for many months now.

            There is however a third option (besides in office and telehealth) that some have started to try. Others, including some colleagues I work with, have been doing it for years but are expanding greatly due to the pandemic. This third option is utilizing nature’s offices.

            Nature’s offices are outdoor offices where clients can meet with their clinical professional outdoors, thus mitigating as much risk as possible. These offices when used correctly, offer privacy, comfort, safety, and so much more.

            A “typical” nature’s office can be set up and used in the following ways during the pandemic:

  • Client and clinician meet in the car park wearing masks.
  • Client and clinician do their best to follow physical distanced requirements in place at the time, as recommended by experts in the field of pandemic response.
  • If available, clinician gives the client a choice of offices.  Ideally there are many offices in differing settings with different designs.  If this is not possible, any nature office will work.
  • Seating is spaced as far apart as practical, exceeding minimum suggested requirements, without being seated directly across from one another.
  • Once seated, client and professional can remove mask if desired but will put them back on at the end of the session as the client returns to the car park.
  • Each nature’s office offers privacy though the clinical professional discusses the possibility that someone could presumably walk into the area in the context of confidentiality. Should that occur, the session pauses until the area is clear.

While not every office has outdoor space, particularly in big cities, the offices that do may find that the transition is easy enough. However, it is important to have a back-up plan such as telehealth, should weather pose an issue. Some nature offices include an option of a roofed structure such as a gazebo that allows air to pass freely while providing shelter from rain or excessive sun. Some have a heating source for cooler temperatures though few will be utilized when full winter cold sets in.

In this setting, clinician and client need not worry about recycled air as you are breathing the air found in nature. The furniture though often used and cleaned regularly, is further “cleaned” by being outdoors, as rain and sunlight (via UV rays) provide natural disinfectant though it is wise to follow the latest Centers for Disease Control and Prevention and World Health Organization recommendations for cleaning, mask wearing, etc.

When the pandemic passes, these offices can still serve programs regularly. You need not look at this as a temporary investment; on the contrary, these may well become some of your favorite spaces.  

Case Study: Pillwillop Therapeutic Farm, Wolcott Connecticut USA

            Pillwillop Therapeutic Farm’s slogan is “Nurture in Nature” and has utilized fields, woodlands, gardens and other areas of its property for therapeutic services for years. When the pandemic hit, it closed down its physical offices and switched to telehealth pending clear data and understanding of how the pandemic spread. As information became clearer after months of global data collection, it appeared that an important stage between telehealth and in office care would be to utilize existing nature’s offices and build additional ones. Face masks, hand sanitizer and other safety measures would continue while the main building would remain closed to all but essential staff (due to animals that needed care as the farm program could not be run totally from home).

            Taking consideration of folks that have varying levels of mobility and health concerns, a half dozen areas were set up for outdoor sessions. This was made more difficult by a shortage of benches and outdoor seating in the state.  Items were purchased, and existing stock was moved as needed, to ensure that sessions would be able to be offered for those that telehealth was less than ideal for. All clients were pre-screened prior to being offered the opportunity to use this service option. Some were declined due to a lack of safety protocols or other high risk behaviors.

            As the pandemic has continued, nature’s office expansion has continued. Several areas will have or already have had a heat source installed to help in cooler weather.  Options will be explored as winter sets in to determine if in-building sessions are practical and safe or if a move to telehealth only will be needed for the coldest months.

            Nature’s offices currently include areas of sun, shade, flowering plants, stone benches and other options. Some offices are within feet of the car park while others require a short walk. All will continue to be used post pandemic so the costs associated with building, furnishing and maintaining them is considered an investment in improving the infrastructure of the program and not as a drain on funds.

            For more information and photo examples of nature’s offices, please visit this link. https://www.docwarren.org/nature-offices

Be safe, do good

-Doc Warren

“Doc Warren” Corson III is a counselor, educator, writer and the founder, developer, clinical & executive director of Community Counseling of Central CT Inc. (www.docwarren.org) and Pillwillop Therapeutic Farm (www.pillwillop.org). He is internationally certified as a Counsellor and Counsellor Supervisor in the USA and Canada (C.C.C., C.C.C.-S, NCC, ACS). He can be contacted at [email protected]  His program has also been featured on NBC




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Therapy in the digital age

Posted by: Coretta Rego, MA, RP, CCC on juillet 2, 2020 1:29

I had originally written this article prior to the outbreak of Covid-19. The pandemic however has put a spotlight on this topic and has added some urgency to the discussion.

The internet offers us many conveniences. From online banking, to ride sharing and food delivery, the internet is not only making things more convenient for us, it is also providing us with life changing opportunities that previously did not exist. During a global pandemic, the internet has allowed many services to continue functioning in a way that would not have otherwise been possible. Virtual or digital service platforms have allowed clients to access mental health care services without interruption/with minimal disruption. This has no doubt provided a lifeline for many people who are experiencing challenges with their mental health that may have been exacerbated by the pandemic.

As a therapist, I have spent a large part of my career providing services to clients over the phone and using digital technologies (email-based counselling, live chat and video counselling). The demand for mental health services that are more accessible is growing steadily, as is the recognition by therapists that not all clients are well served through in person counselling.

There are a few reasons why clients request online services:

  • In a country as large as Canada, location can often be a challenge. Most mental health services tend to be concentrated in urban areas. If services exist in smaller communities, waiting lists can be long and often the service provider is personally known to clients, making them feel uncomfortable with accessing service and disclosing personal things.
  • Convenience is also an important consideration. The need for a client to travel to a therapist’s office can pose significant challenges including cost, time and physical barriers for clients with mobility issues
  • Demographics: there is a generation of people who have grown up doing almost everything online. The online world is their comfort zone and being able to access mental health services online can significantly increase the likelihood of them doing so.

Even prior to the pandemic, there was demand for online services, but many therapists were resistant and or uncomfortable. This resistance to digital services could be attributed to a few different thought processes.

  • Some therapists believed that therapy at its core is a process that must occur in person. Physical presence is vital, and without it the therapeutic process cannot be effective.
  • Some therapists also held the view that online services can be complementary to but cannot replace the in-person experience.
  • Lastly, some therapists do not feel sufficiently skilled with technology to deliver quality therapeutic services effectively.

Since the onset of the pandemic, I have spoken to many therapists who have had to confront and have successfully overcome the aforementioned criteria and are themselves surprised by how much they enjoy a virtual medium and how effective it is for clients. Many therapists have advised that even when they are able to resume in person practise, they will likely devote some portion of their practise to online service delivery.

Outside of the restrictions placed on us by the pandemic, virtual therapy is not about replacing the traditional in-person experience. Rather it is about increasing accessibility for clients who may not be able to engage in person. Providing digital therapy is not about simply replicating the in-person experience in another medium. Successful digital therapy requires planning for the benefits and challenges of each medium.

As an example, let’s consider video counselling. There are numerous benefits to the client and therapist as location does not pose a challenge. The client and therapist can be in two different locations with hundreds (or thousands) of kilometers between them. This helps a therapist avoid the cost of renting an office and affords them some convenience. This also enables a client to access good quality therapeutic care that may not be available in their geographic location. The client may also feel more comfortable/safe in their own physical environment and may be more engaged in therapy as a result. While the benefits are undeniable, we also must be mindful of some of the challenges.

  • What does the therapist’s regulatory college/association say about providing online therapy?
  • Do the client and therapist have enough knowledge about the online platform which is being used?
  • Do both the client and therapist have a private space in which they can engage in the therapeutic process?

None of these issues are meant to be deter a therapist from offering digital services. Rather, being aware of these issues, helps one plan accordingly. For example, many insurance companies who provide professional liability insurance now explicitly list digital services as something that is covered within the policy. Additionally, there are a number of secure digital platforms through which therapy can be conducted. elivering online services might require us as service providers to behave differently but this method of service delivery can be beneficial to clients and therapists.

Offering digital therapeutic services even after the pandemic restrictions are lifted, is going to be essential if we want to ensure that everyone who needs mental health services can access it. We are seeing an increase in academic and professional coursework that aims to equip therapists with the skills to effectively deliver digital services. Regulatory bodies and insurance companies are also recognizing the efficacy of digital services. It is now up to us as therapists to understand and explore whether incorporating digital services in our practises would be suitable for us and our clients.




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Self-Care in 2 Minutes: 4 Ways to Refresh Between Clients

Posted by: Annelise Lyseng, M.Ed, CCC, R. Psych on juin 30, 2020 9:48

When I first started practicing counselling with my peers in graduate school, I was surprised at how much energy it took to be fully present with another person’s story and carefully weave in emerging counselling skills. I came out of practice sessions feeling both excited and drained. Thankfully, my counselling skills and energy regulation have evolved since those early days. There are specific, quick strategies that help me to remain centered and grounded during sessions and between clients, and I’d like to share them here with you.

  1. Hydrate. This was one of the best pieces of advice that I heard in my graduate degree courtesy of Dr. Dawn McBride – she recommended drinking plenty of water during sessions to remain hydrated. This helps prevent literal headaches for me, which makes life easier! Taking a thoughtful sip of water can buy a moment of reflection to respond to an unexpected client statement. As a bonus, the act of getting up after a session to refill a water bottle allows for a quick physical break and sense of movement between sessions.
  2. Imagine. I work with clients on creating containment imagery to help them feel safe, and I use my own mental container when I need to disengage from a persistent thought or story after a session. I reserve this for the “big stuff” that would otherwise affect my ability to be fully present with my next client. Alternatively, I might visualize thoughts as clouds that are drifting by or another similar image to gently detach from them.
  3. Sense. After a heavy session, I often like to do a quick act of self-nurturing with one or more of my senses. I keep a little self-care first aid kit in my office with things like mints, lip balm, hand lotion, a peppermint essential oil roller, and river stones. I can use any combination of these to anchor and nurture myself in the brief space between two clients.
  4. Write. In a perfect world, I complete my notes in the 10-minute space between clients -when this happens, I feel like a rockstar. Realistically, my notes are usually done at the end of the day. Concisely distilling 50 minutes of work to capture progress and plans helps me to clearly mark a boundary between one client and the next. At the end of the day, it helps me to draw a line in the sand between work and home, the professional and the personal. Either way, I feel that my work is safely (and ethically) contained and I am free to move along with the next part of my day.

Well, there are a few quick strategies that I use throughout my workday to refresh and stay regulated. What are your favourite ways to care for your needs between clients? Feel free to reflect or post in the comments below.

Annelise Lyseng is a registered psychologist at MacEwan University in Edmonton, Alberta.

The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

How to Build Your Canadian Private Practice Website

Posted by: Julia Smith on août 21, 2019 2:47
Note: This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links. 

Creating a private practice website should be your priority when starting a Canadian private practice! It’s important because most people find their therapist through the internet nowadays. There are so many options when choosing how to build your private practice website. You could build it yourself from scratch, create one through a website builder like Wix or Square Space, or hire a company! The two most important things that you need to consider when building a Canadian website are:

  1.   SEO (search engine optimization) – SEO is fancy tech coding for your website that helps it rank high on internet searches so that people can easily find your website.
  2.   Flexibility – You want to make sure that you have lots of options when developing your website so that when your private practice grows… your website can grow with it!

Because of these two considerations, I highly recommend choosing WordPress to build your Canadian Private Practice website. WordPress websites have AMAZING SEO and unlimited options for creating your website! With website builders you are confined to a template and the SEO is restricted.

Plus, if you choose a website builder, all of your content is stored on their servers, so if you ever decide to switch to another company or take full control of your website… you will have to start from scratch and will lose all your content and SEO that you’ve built! It’s best just to start with WordPress where you can easily switch from templates to having full control of your website.

Recommended Options for Building Your Own Canadian Private Practice Website:

Below are my suggestions on what companies to work with when building your Canadian private practice website. Most of the companies I am suggesting include a domain web address (ie. www.fearlesspractice.ca). BUT, for myself, I like to purchase my domains outside of the companies that I work with so that I own them separately. I purchase my domains from I Want My Name as I find it easy to purchase from them and to revenue each year.

WordPress Website Options:

Level 1: WordPress.org ($5.35 CAD per month for hosting)

This option is great for Canadian counsellors who are tech-savvy and have a very tight budget! WordPress.org is hosted on your own server that you purchase through a hosting company. This means that you own your website completely. I recommend Bluehost. Once you have your host you can choose from free themes to help build your website! The downside is that you will solely be in charge of updates, security, plugins, and design which can take up A LOT of your time.

Click here to purchase Bluehost. Click here to learn more about WordPress.org.

Level 2: WordPress.com ($33 CAD per month for their business plan)

This option is great for Canadian therapists who are NOT tech-savvy and have a very tight budget. WordPress.com will host your WordPress website and provide you with security for your website. You can choose from VERY cheap monthly plans and the best part is, as your Canadian private practice grows and you want more flexibility with your site… you can switch to WordPress.org! The downside is that if you use WordPress.com you will not have full control of your website and you will be limited to what you can create on your website. Plus you still will have to design your website solely by yourself which again can take up A LOT of time.

Click here to build a wordpress.com website! Also, here is a great article that reviews the differences of wordpress.com and wordpress.org.

Level 3: Beam Local ($135 CAD to build the website then $79 CAD per month)

Beam Local is who built and manages my awesome  Fearless Practice website. This Canadian company is great because they build professional websites for counsellors, maintain the website, provide unlimited support, and so much more! Plus, their websites are built on WordPress which gives you excellent SEO and design flexibility as your business grows. Click here to build your website!

Happy building!

Julia

About Julia
Julia Smith, MEd, RCT, CCC, is a Canadian private practice consultant who specializes in helping Canadian counsellors and therapists start private practice. She also owns a private practice in Halifax, Nova Scotia where she helps depressed teens build confidence, find happiness, and gain insight.

Click here to get more help with building your Canadian private practice!




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

The Cost of Creating Self-Care: Can You Really Afford Not To?

Posted by: Gloria Pynn BA, BEd, MEd, CCC, RPsych on février 19, 2019 1:10

“Gimme a break, gimme a break, break me off  a piece of that Kit Kat bar” – many of us have been there. The all-giving, dedicated counsellor is exhausted at the end of the day having given so much to our clients, colleagues and employers. We reach for that little reward – food, drink, bed, TV, and we collapse into the abyss of mindlessness or sleep to awaken to another day of emotional yet essential and passionate service to others.

Over time, the daily work and commitment of counselling can manifest itself in unhealthy responses to stress resulting in weight and health issues, withdrawal or retreat, anxiety, depression, or an overall lack of joy. That feeling of being a hamster on a wheel despite, and maybe because of, your passionate love of “your wheel”; your profession. In many different forms, compassion fatigue can rob you of your energy, deflate relationships and create a subtle but definite disconnect with your daily life.

The need to be mindful vs mindlessness is ever-growing in our profession.

Yes, we should all feel that it is okay, actually imperative, to focus on our self-care but often there is a guilt associated with looking after ourselves versus others. I’ve often called it a “counselling curse”. Empathy and service to others trumps self-compassion. Often early in our careers we pave the road to vicarious trauma and compassion fatigue. I feel these are two major thieves of our daily joy, health and peace.

We all read and listen to messages at local conferences, on blogs, and webinars to “provide self-care” and we all fully agree with that message, on a rational level. But how can you make it a reality and a constant in the forefront of your practice and life? Can we concretely plan or create self-care? Generalize it to our daily life practices? In our hurried world of could-haves, should-haves, would-haves, the first step to manifesting any change starts in our heads and hearts.

First Step.

Do absolutely nothing.

You may very well need a rest. Allow true mindless in. Sit, nap, journal – follow your mind’s natural path – this can often show you many of your own thoughts, worries and needs. If you can do this by integrating walks, hikes, nature, all the better. If you have developed mental health issues associated with compassion fatigue, please seek professional support. NO shame! As a counselling professional of over 25 years – been there, done that and will continue to seek whenever needed. NO apologies! Then, read about others and their minds. You can read self-help books but also those stories of people you admire, or even “disaster stories” (where life went wrong) with many lessons to be learned of misplaced priorities and regrets.

Second step.

Get a grip – Take stock and gratitude daily.

Take a long look around and see where are you in your life. Are you healthy? Are you happy? What makes you happy? What do you dread every day? Journal if that helps you, walk or talk with yourself and be open to hearing honestly what is good, what’s missing and what would make you feel more at peace or “peace-full” every day.

Also, truly listen and see what things you regret and how those things and relationships could be changed even gently. The power of change is one of our fundamental beliefs as counsellors and psychotherapists. Change is possible for us as well.

Think on your relationships and what you owe your family, significant others and most important yourself. Start to consider how to commit to those people and then learn to include yourself in that commitment daily. For me, this was integral as this helped me learn stepwise, that giving to myself was the best step to giving to family, and also my clients. (Had to do it for others first but getting there).

Thirdly.

Manipulate your mindset.

Sometimes we overthink and rationalize to our own detriment. Perhaps we need to build a rationale that “allows” us to take a break. Maybe it’s okay because we are learning new skills and perhaps a new naturopathic approach to healing, mindfulness workshops or training etc., to complement our counselling work. Think always about what you would like to learn, what motivates you, your passions and then start to weave these things into your life and career plans. Self-care sneaks in and can become a natural consequence and an amazing byproduct.

After this self-assessment, and during it actually, look at any and all possibilities to create self-care daily, monthly and long term. A few ideas in no particular order follow that I have woken up to (after 25 years as a counsellor) and have started to use or integrate in my own counselling practice and life:

Creating your own self-care plan

Financing self-care – money is always an object or is it? Use the money, options and health plans you may already have in place but you don’t think on daily.

  • “Sick” or leave days – use them or lose them. I dislike the negative connotation of sick days and firmly believe in attending to your physical and mental health days. When you delay or defer these days, you are likely to develop further issues and illnesses.
  • Our health care and insurance plans (Counselling, Massage, Naturopath Services, Dietitian, etc.)
    • How often have you finished another work year and realized that you had coverage for services you never even used but could have benefited tremendously? Just a thought. You could be paying for these services every month or pay-cheque. Allow yourself to engage in what could help take care of you.
  • Mini Vacations
    • Professional learning is also all around us and can equally benefit us and our clients. On-demand webinars and workshops on stress, meditation, mindfulness exist, as does professional learning experiences in places you want to see or places you would like to go. Grants are often available to help you with cost and provide you important learning, as well as a change of scenery or rejuvenation. There is also much benefit from the connection with fellow counsellors and in being around those who know or understand our work.
  • Deferred salary leave plans
    • Deferred salary leave plans can be a wonderful way to create a long-term plan for self-care. Readers should investigate whether their employers and respective workplaces offer this option as a first step. It can be a viable option here in Newfoundland and Labrador for many public sector employees. Consult Human Resources personnel in your place of employment to discuss of particulars with regard to requirements and benefits of these types of options. Long story short, deferred salary plans may be a means for some colleagues to planning self-care longer term – to rejuvenate, pursue personal, family, and/or professional goals.
  •  “Lunchables”
    • Don’t have a full day or afternoon, then make the time for coffee or quick lunch. A quick break away or a coffee run, a drive can be a change of scenery and change can be as good as a rest. Connect with others but have boundaries on time and select places you enjoy.
  • Commit to you by including others (you like)
    • Plan it – Build connection into your day or week or month and make the commitment to other people – connect with those who help you to laugh, reflect, get outside, exercise – whatever it is you feel you need for peace and joy.
  • Continue to Tweak it
    • Try new things and add new elements – walk n’ talks, yoga, painting, meditation anything you love or would love to try. As counsellors who wants to continually improve our practice, look to your passions and the things you personally enjoy! You can learn about, practice, teach and model much of this for your clients. An authentic life and counselling practice is always amazing and powerful!! Do as I do not as I say. Who knows, imposter syndrome may start to slide away? But that’s a topic for another post.

Think, talk and always take care,

Gloria




*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA

Gymnastics

Posted by: Lakawthra Cox, M.A., MAPC, LPC, NCC, CCC on février 11, 2019 10:43

Early one year, my girls and I visited a University of Oklahoma’s women gymnastic meet. Upon watching the meet, my young girls were able to get posters and t-shirts signed by the team members. A day later, when her grandpa asked Lenay, one of the girls, about her experience at the meet, she told Grandpa, “We went to the Olympics.”

Some experiences are so wonderful, the experience leaves you feeling like some greater experience occurred. Sometimes accomplishing the one goal that you planned for the year or for many years back, once completed, makes you feels as if you climbed mountain Kilimanjaro. While you feel like you have climbed mountain Kilimanjaro, you may have only played that violin piece well, lost weight, or learned to dance the Tango. It does not matter how insignificant your goal is to others, if it is important to you, make your goals come true. Capture that feeling of accomplishment and use that feeling to motivate you to achieve your next goal. Goals may consist of growing a garden, increasing business and income, and improving an interpersonal relationship.

Since my girls had been in gymnastics for a couple of years, it was appropriate to have them understand why gymnastics is useful. I had the girls watch the pretrial videos of the Olympic 2008 tryouts. My thoughts are that this video will show them what they are aiming to accomplish with each gym activity. If the girls understood the results, they could work to become more efficient in gymnastics. One gym class, after having watched the pretrial videos a week earlier, Lenay said, “Mommy, I am tired of gymnastics,” as she walks off the gym floor. “I do not want to go to the Olympics.” She sat down in protest of finishing her gymnastic class.

You may also feel like not wanting to play in the Olympics or achieve your own set of goals after becoming tired or weary while working toward your goals. Having unrealistic goals contributes to your stress of becoming tired or weary (Weiten & Lloyd, 2006). My goal for Lenay is not necessarily for her to try out for the Olympics, because at four years old she has plenty of time to work toward Olympic, high school, and college tryouts for cheer leading or gymnastics, or none of the above. While I am careful not to impose too much on Lenay, I am aware that stress is largely self- imposed (Epstein & Katz, 1992). Keep your goals realistic and avoid imposing too much stress.

References
Epstein & Katz. (1992). In Weiten & Lloyd. (2006). Psychology applied to modern life: Adjustment in the 21st century. Belmont, CA: Thomson Wadsworth.
Weiten, W. & Lloyd, M.A. (2006). Psychology applied to modern life: Adjustment in the 21st century (8th ed.). Belmont, CA: Thomson /Wadsworth.



*The views expressed by our authors are personal opinions and do not necessarily reflect the views of the CCPA