Individual Counselling


Creating Happiness in Your Life: A How-To


Written by:  Dr. Martin Rovers Happiness is defined as a mental or emotional state of well-being, often characterized by positive or pleasant emotions ranging from contentment to intense joy. Perhaps some people are born with a happy disposition, but research seems to tell us that much of happiness is about working to achieve it as opposed…

Cognitive Behavioural Therapy & How It Can Help


Cognitive Behavioural Therapy (CBT) looks at the way people think (“cognitive”) and act (“behavioural”). The focus of CBT is that our thoughts about a person, or a situation affect how we feel (emotionally and physically), which in turn will affect how we behave. The main idea, or focus, of cognitive therapy is that thoughts about…

Anger Management: Harness a Strong Emotion!


We all know what anger is and that everyone gets angry from time to time. This is normal, and often a healthy human emotion to express. Anger lets everyone know that there is something wrong. Anger can range from mild annoyance to frustration, and all the way up to rage. I am allowed to be…

Leaving Self-Sabotage Behind: Internal Family Systems


Written By: Shawna Hyde, MA, CCC, Psychotherapist with Capital Choice Counselling Group Are you struggling with a never-ending diet? Determined to stick to your budget but catch yourself swiping your card almost before you’ve realized your wallet is in your hand? What makes self-sabotage so powerful, anyway? What keeps us repeatedly reaching for the masks…

Self-Compassion: How Can I Stop Being So Mean (To Myself)!


Written by: Charlynne MacCharles, Social Worker with Capital Choice Counselling Group Have you ever noticed how harshly we talk to ourselves in our own thoughts? We would never talk to a friend in that same voice. Now is the time to learn self-compassion, by becoming a better friend to yourself. How self-compassionate are you? Take…

How do I love Myself More? The Fundamentals of Self-Love


Written By: Cassandra Petrella, M.A., CCC, Psychotherapist with Capital Choice Counselling Group Most people don’t realize that we need to learn how to love ourselves. Self-love is something we must teach ourselves in order to grow. One of the main reasons why we must teach ourselves is that as little girls and boys our caregivers…

Becoming Less Anxious About Anxiety


Written By Dr. Martin Rovers, Psychologist with Capital Choice Counselling Group Anxiety is a normal response to events that elicit fear or worry. We all will feel anxious from time to time, whenever we are about to give speech, play in a sporting event, or have a difficult conversation. In fact, research has demonstrated that…

Naming and Claiming Family of Origin Wounds


Written by: Luc Dumouchel, a Psychotherapist with Capital Choice Counselling Group We all have childhood wounds stemming from our family of origin, or the family you grew up in. Family of origin therapy or schema therapy can help us name, claim and tame our family of origin wounds. As humans, we are social and relational…

Addiction Therapy: The Courage to Ask for Help


Written By: Jane Langmaid, Psychotherapist with Capital Choice Counselling Group Addictions – to drugs, alcohol, food, work, sex, gambling – we can use almost any substance or process addictively- to numb shame, to feel better, control mood, cope, and survive. The problem is that it never fills us up – one can never get enough.…

Depression Therapy for Teenagers


Written By: Emily Kiar, Psychotherapist with Capital Choice Counselling Group The teenage years are a time of many changes and where teenagers are expected to make many decisions about their future. At times, this can leave teenagers feeling confused, isolated or even depressed. Teenage depression therapy can help. Depression therapy for Ottawa teenagers can lift…