Whole person support- mind, body, soul & nervous system
Our therapists use the following modalities to support your
Parts Work or Internal Family Systems
EMDR (Eye Movement Desensitization and Reprocessing)
Parts Work or Internal Family Systems
Parts work recognizes that we all have different “parts” of ourselves that develop through our life time. Think of Inside out 2 the movie.
We have protective parts -(that shield us against danger / emotional wounds like addictions, compulsions, "controlling behaviours", defensive, etc. Meaning each of our "symptoms" we come to therapy with might of actually played a vital role in our survival.
We have wounded parts - parts of us that hold the pain of the past that usually our "out of control" behaviours or symptoms are trying to protect. You have probably heard of inner child work, the angry teen, etc.
These parts aren’t problems; they exist for a reason.
This approach helps you understand inner conflict, reduce self-criticism, and build compassion and curiosity toward yourself. Over time, it supports deeper healing and internal safety - allowing you to have better control over your emotions, behaviours and understanding yourself at a deeper level.
This may be helpful if you:
- Feel torn or conflicted inside
- Have a strong inner critic
- Struggle with shame or self-blame
- Experience patterns you “know” aren’t helpful but can’t stop
- Feel like you lose control and act like a child / angry teen at times.
- Want to feel more connected and accepting of yourself as a whole.
Somatic Therapy
EMDR (Eye Movement Desensitization and Reprocessing)
Parts Work or Internal Family Systems
Somatic therapy focuses on how stress, trauma, and emotions live in the body and not just in thoughts. Many therapies focus solely on thinking differently - leaving the body outside of treatment all together.
Many people notice symptoms like tightness, nausea, panic, numbness, or shutdown without knowing why.
Somatic work helps you gently tune into these body signals and learn how to regulate your nervous system at the deepest level. Stories of our past and experiences are stored within our bodies, breath, posture and everyday functioning. .
This work is slower, can be annoying at times but is respectful, and led by your body’s pace.
We’re not forcing memories or reliving experiences .... we’re listening to what your system needs to feel safer.
This may be helpful if you:
- Feel anxious or on edge for “no clear reason”
- Experience panic, shutdown, or dissociation
- Have a history of trauma or chronic stress
- Feel disconnected from your body or emotions
- Have physical symptoms related to stress or trauma
- Are really good at knowing "why you act the way you do" but struggle to change it.
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR helps the brain process experiences that feel “stuck” and continue to affect you in the present. EMDR has been helpful for single incident memories that show up in your daily living or if past talk therapy didn't fully hit the mark for you.
Trauma doesn’t always show up as vivid memories ...it can show up as body reactions, emotional responses, or beliefs about yourself. I like to call these the "Really stuck core beliefs" . We know the things, but for some reason... the things feel stuck.
This is where EMDR can be helpful.
EMDR uses bilateral stimulation (such as eye movements, tapping, audio) to support the nervous system in reprocessing these experiences so they feel less intense and intrusive over time. It is an 8-phase structured process that focuses in on reprocessing memories and helping you feel neutralize your emotions about a specific past event or events.
This may be helpful if you:
- Have experienced trauma or distressing events
- Feel triggered by reminders of the past
- Experience flashbacks, panic, or strong emotional reactions
- Feel like you “know you’re safe” but your body doesn’t
- Want to process trauma without talking through it in detail
- Enjoy something structured with clear protocol.
DBT- Dialectical Behaviour Therapy
DBT- Dialectical Behaviour Therapy
EMDR (Eye Movement Desensitization and Reprocessing)
DBT is especially helpful when emotions feel overwhelming or hard to manage.
It focuses on building skills for emotional regulation, distress tolerance, and healthy communication, while also emphasizing self-acceptance.
DBT is not about “fixing” you. It’s about learning how to ride intense emotions without them taking over your life. This is often used in conjunction with somatic techniques to help you regulate both your nervous system and emotions.
You learn skills through Mindfulness, Interpersonal Effectiveness, Emotional Regulation and Distress Tolerance.
This may be helpful if you:
- Experience big emotional swings
- Feel overwhelmed, reactive, or impulsive
- Struggle with boundaries or relationships
- Have difficulty calming yourself when distressed
- Want concrete tools to feel more in control
CBT- Cognitive Behavioural Therapy
DBT- Dialectical Behaviour Therapy
CBT- Cognitive Behavioural Therapy
CBT looks at how thoughts, emotions, and behaviours influence each other. Sometimes our minds develop patterns that keep us stuck ....such as worst-case thinking, harsh self-criticism, or avoidance.
In CBT, we work together to notice these patterns and gently shift them. This approach is practical and structured, and often includes tools you can use between sessions.
CBT can also include exposure therapy to help you build tolerance confront situations you have been avoiding.
CBT activates more of the thinking part of the brain and people who enjoy structure to sessions may enjoy CBT.
This may be helpful if you:
- Struggle with anxious or depressive thoughts
- Feel stuck in negative thinking loops
- Want practical coping tools
- Like structure and clear strategies
- Are working through a specific, present-day concern
Narrative Therapy
DBT- Dialectical Behaviour Therapy
CBT- Cognitive Behavioural Therapy
Narrative therapy helps separate you from the problems you’re dealing with. Many people carry stories about themselves that are shaped by trauma, relationships, or systemic pressures ... often without realizing it.
This approach supports you in understanding how these stories developed and creating space for new, more compassionate ways of seeing yourself.
This may be helpful if you:
- Feel defined by your past or diagnosis
- Carry shame or self-blame
- Are navigating identity, life transitions, or cultural pressures
- Want to better understand your story and values
- Feel stuck in how you see yourself
ACT- Acceptance and Commitment Therapy
ACT- Acceptance and Commitment Therapy
ACT- Acceptance and Commitment Therapy
ACT focuses on learning how to live alongside difficult thoughts and feelings ... rather than fighting or trying to eliminate them.
Instead of asking “How do I get rid of this?” ACT asks, “How do I live a meaningful life, even with this present?”
This approach emphasizes values, self-compassion, and psychological flexibility to leave a fulfilling life.
This may be helpful if you:
- Feel stuck battling anxiety or intrusive thoughts
- Are exhausted from trying to “fix” yourself
- Struggle with perfectionism or control
- Live with chronic stress, pain, or illness
- Want to focus on meaning, purpose, and values
Frequently Asked Questions
Please reach us at mindfully.mecounselling@gmail.com if you cannot find an answer to your question.
Your therapist will develop a plan with you based on your goals, needs, interests and experience. Most therapist will use an "eclectic approach" - meaning they pull from different modalities based on what is coming up in session or what you show the most interest in.
You can email above to get ahold of Bianca - she will email you back within 48 hours to help match you with a therapist based on your needs, interests and goals.
Typically people come weekly or bi-weekly to therapy based on their goals to help address what they are trying to resolve.
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