Frequently Asked Questions [FAQ]
WHAT IS THERAPY LIKE
The process of therapy is different for everyone. We will always start with one or two assessment appointments in order to get a shared understanding of your needs, goals, and if needed, to communicate a diagnosis. This process helps to develop our treatment plan. We'll use your own strengths along with the most recent treatment research to develop a plan that we collaboratively think will work.
After the assessment, the frequency and number of sessions can vary. Usually, sessions are weekly at first. As the problem begins to improve, the sessions may spread out to bi-weekly or once per month. The number of sessions varies quite a bit, depending on your needs. My approach is to help people become their own therapist rather than depend on the therapist for coping, so treatment plans are usually short-term and focused on resolving particular issues.
My approach is one that structures our sessions to attend to both the content (skills, education, details of your concerns) and the process (the relationship factors and emotions that show up in session) of your internal experience. Each session builds on the last and is oriented towards meeting your goals for treatment, checking in often about how we are doing on that path so we don't get lost.
If it makes sense for you, I often encourage the inclusion of supportive others in some part of our therapy sessions. This may include supportive parents, partners, adult children, siblings or friends, coaches, dietitians, mentors, and/or pets. I prioritize making connections with your other health care professionals and at times we will have co-meetings to optimize the communication between the team members and make sure we are meeting your needs. I believe that personal growth and identity do not develop in isolation. We all need a "village" to help us become who we are meant to be.
After the assessment, the frequency and number of sessions can vary. Usually, sessions are weekly at first. As the problem begins to improve, the sessions may spread out to bi-weekly or once per month. The number of sessions varies quite a bit, depending on your needs. My approach is to help people become their own therapist rather than depend on the therapist for coping, so treatment plans are usually short-term and focused on resolving particular issues.
My approach is one that structures our sessions to attend to both the content (skills, education, details of your concerns) and the process (the relationship factors and emotions that show up in session) of your internal experience. Each session builds on the last and is oriented towards meeting your goals for treatment, checking in often about how we are doing on that path so we don't get lost.
If it makes sense for you, I often encourage the inclusion of supportive others in some part of our therapy sessions. This may include supportive parents, partners, adult children, siblings or friends, coaches, dietitians, mentors, and/or pets. I prioritize making connections with your other health care professionals and at times we will have co-meetings to optimize the communication between the team members and make sure we are meeting your needs. I believe that personal growth and identity do not develop in isolation. We all need a "village" to help us become who we are meant to be.
will therapy work
The research over several decades is clear: effective therapy depends primarily on the development of trust and a good connection with your therapist. You will hopefully know whether we are a good fit together within a few sessions.
Beyond the value of the relationship, there are evidence-supported treatments for different mental health difficulties that guide my approach to helping you. Some of the traditions I pull from include Cognitive Behavioural Therapy (CBT), Mindfulness-based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), along side emotion-focused and dialectical skills. My two main modalities (CBT and MBCT) are outlined on the Treatment page.
Treatment is most effective and leads to long lasting changes when you engage fully in the home practices that are recommended. The aim is for you to become your own therapist so that therapy is no longer needed to use and maintain your skills.
In this way, what you put in or commit to in the practice of therapy between sessions is what you will get out of it. If you are not quite ready to make changes in your life, we can spend a bit of time deciding what you would need to become ready, using some Motivational Interviewing. Sometimes we decide that it is not the right time for treatment and pause our work in order to wait until you are. Because of the changing nature of motivation and mindset, let alone other life factors that get in the way of change, treatment can sometimes have many stops and starts. This is especially true if you are dealing with a chronic long-standing difficulty. This does not mean that treatment is not being effective as much as it is being wise about when and how much to effort to put into something when the conditions are right for change.
I also value the role of check-ins and questionnaires to help us determine if we are making consistent changes in your mental health. With the use of encrypted online questionnaires (www.greenspacehealth.ca), I invite you to check your progress regularly, although not all positive changes in your life bring peace of mind to start.
Beyond the value of the relationship, there are evidence-supported treatments for different mental health difficulties that guide my approach to helping you. Some of the traditions I pull from include Cognitive Behavioural Therapy (CBT), Mindfulness-based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), along side emotion-focused and dialectical skills. My two main modalities (CBT and MBCT) are outlined on the Treatment page.
Treatment is most effective and leads to long lasting changes when you engage fully in the home practices that are recommended. The aim is for you to become your own therapist so that therapy is no longer needed to use and maintain your skills.
In this way, what you put in or commit to in the practice of therapy between sessions is what you will get out of it. If you are not quite ready to make changes in your life, we can spend a bit of time deciding what you would need to become ready, using some Motivational Interviewing. Sometimes we decide that it is not the right time for treatment and pause our work in order to wait until you are. Because of the changing nature of motivation and mindset, let alone other life factors that get in the way of change, treatment can sometimes have many stops and starts. This is especially true if you are dealing with a chronic long-standing difficulty. This does not mean that treatment is not being effective as much as it is being wise about when and how much to effort to put into something when the conditions are right for change.
I also value the role of check-ins and questionnaires to help us determine if we are making consistent changes in your mental health. With the use of encrypted online questionnaires (www.greenspacehealth.ca), I invite you to check your progress regularly, although not all positive changes in your life bring peace of mind to start.
It is important to expect nothing, to take every experience, including the negative ones, as merely steps on the path, and to proceed.”
― Ram Dass
what are your fees
- The fee for a standard treatment session is $225/50 minutes.
- Assessment sessions are often 1.5hrs, or $350/90 minutes.
- Fees are payable at the end of each session, unless otherwise arranged.
- Cheque (payable to Dr. Heather Wheeler) or e-transfer are accepted forms of payment.
- A receipt will be provided for each paid session.
- You may have extended health care benefits that cover all or part of our sessions.
- OHIP does not cover psychological services.
what is your cancellation policy
You will be charged the full amount for any sessions that are missed with less than 48 hours notice.
Only true emergencies are the exception to this rule.
Only true emergencies are the exception to this rule.
DO YOU HAVE ANY ADJUNCT THERAPY OPTIONS?
EXPOSURES:
As a CBT therapist, I often help people face their fears by doing real-life exposures to the thing, person, or place they have been avoiding. This means that sometimes I help people outside of the office, in their homes or wherever we need to in order to simulate or be in the feared situation. Boundaries are set about how this will go ahead of time, to try and eliminate as many surprises as possible.
WALK WITH ME:
I also believe in the power of physical activity as a treatment for mental health. As part of the treatment for depression, for instance, walking is often prescribed as "medicine" for improving mood. To help experiment with this treatment tool, I often encourage people to walk with me during our sessions so that we can experience the extra anti-depressant or anti-anxiety effects of walking while talking. This can also work at a distance, walking while speaking on the phone. Walking sessions are also used to teach mindfulness.
SECURE, VIDEO CONFERENCING:
I offer secure video conferencing for those times when people are unable to make it to the office for a visit or it is not safe to do so.
As a CBT therapist, I often help people face their fears by doing real-life exposures to the thing, person, or place they have been avoiding. This means that sometimes I help people outside of the office, in their homes or wherever we need to in order to simulate or be in the feared situation. Boundaries are set about how this will go ahead of time, to try and eliminate as many surprises as possible.
WALK WITH ME:
I also believe in the power of physical activity as a treatment for mental health. As part of the treatment for depression, for instance, walking is often prescribed as "medicine" for improving mood. To help experiment with this treatment tool, I often encourage people to walk with me during our sessions so that we can experience the extra anti-depressant or anti-anxiety effects of walking while talking. This can also work at a distance, walking while speaking on the phone. Walking sessions are also used to teach mindfulness.
SECURE, VIDEO CONFERENCING:
I offer secure video conferencing for those times when people are unable to make it to the office for a visit or it is not safe to do so.
You can't change the waves, but you can learn how to surf
- Jon Kabat-Zinn
