Using a combination of mindfulness and cognitive behavioural techniques, ACT therapy can help people who are navigating through their anxiety, depression, and trauma to create a more meaningful, fulfilling life.

What is Acceptance and Commitment Therapy?

Acceptance and commitment therapy is a technique that relies on mindfulness as the main means of acknowledging and accepting emotions without prior or current judgment. It’s a way for individuals to accept their thoughts and feelings as they are occurring in the present moment.

One of the key aspects that makes ACT therapy stand out is its flexibility within psychotherapy. This is why it’s becoming more widely used as a therapeutic technique, whether on its own or as complementary to other evidence-based techniques such as cognitive behavioural therapy. 

Another aspect worth mentioning is that acceptance is not the main goal of ACT therapy; rather, the acceptance part is a method intended to encourage action, which will lead to the desired positive changes and results.

How Does ACT Therapy Work?

Acceptance and commitment therapy is based on the following six principles, which are interconnected and are crucial to individuals wanting to see the encouraging and positive personal results they seek from their therapy:

1. Acceptance. Rather than attempting to evade, deny, or change your negative thoughts and emotions, acceptance involves taking all of these into consideration and embracing the entirety of your emotions.
2. Defusion. Whenever distracting yourself from uncomfortable thoughts and feelings, or adjusting how you respond to these, is called cognitive defusion. It works when you actively receive an idea or thought without judgment or prejudice, articulating this idea or thought, and identifying the automatic reaction that typically takes place. What this does is allow you to perceive this thought for what it is, without the additional weight that is given to it by your mind.
3. The Present Moment. This is the practice of being present and aware of what is happening in the present moment, without trying to change, judge, or predict what comes next in the experience.
4. Self as Context. This refers to an alternative concept, in that the individual is a self that’s outside of the current experience. The idea is that the individual in question is not the sum of their thoughts, experiences, or emotions.
5. Values. Our values direct the steps we take whether they are conscious or unconscious. ACT therapy focuses on using the tools to help us live our lives according to such values that we hold dear.
6. Committed Action. Positive changes and results will not occur without our being aware of how our behaviours affect us. This committed action will assist in meeting the long-term goals and aid in living a life that’s consistent with the aforementioned values. 

ACT therapy begins first and foremost by building rapport between yourself and your therapist. This is the first major step in seeing success in ACT therapy sessions. 

What’s worth mentioning is that practicing ACT therapy and staying aware of these principles can take place anytime and anywhere. Mindful actions such as grounding yourself and paying attention to what’s happening in the present moment can make a huge difference in the way you respond and react.

Who is this Therapy Approach for?

If you are undergoing therapy and are lacking that feeling of success in reaching your personal goals, ACT therapy can be a refreshing change of pace that may help. Its integration of both mindfulness and acceptance may be the key thing missing from your current therapy sessions.

You are welcome to combine ACT therapy with another one of our current therapeutic approaches, including general addiction counselling. However, there may be other approaches that better align with your personal goals and mental health needs, such as AEDP. We can help you determine which therapy technique may work best for you.

Those who are faced with the following obstacles or issues in their daily lives may benefit from their therapist incorporating acceptance and commitment therapy into their sessions: anxiety disorders, chronic stress and stress disorders, depression and depressive disorders, obsessive-compulsive disorder, eating disorders, chronic pain issues, grief, general addictions, and substance use disorders. 

ACT therapy is available for all clients at Expressions Counselling, regardless of their race, gender, background, and upbringing. If you are interested in incorporating this therapy into your current sessions, we encourage you to connect with us today.

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Now more than ever is the time to act and support those who are living with an addiction, or are impacted by a loved one’s addiction and substance use. At Expressions Counselling, we tailor-fit our addiction counselling service to better fit the unique beliefs and knowledge that people hold about addiction, both for those who are impacted by the aftermath or who are living with the addiction themselves.

We recognize that therapy for addiction and substance use is both a rewarding and yet challenging process. Addiction counselling can not only benefit those dealing with these feelings of overwhelm for their loved one’s sake, but also for people with addictions who are wanting to quit and yet aren’t sure how to start.

What is an Addiction?

An addiction is defined as a strong physical and/or psychological urge or need to use something or do something. It’s an extreme dependence on a substance or an activity, even while knowing that it’s causing you and your loved ones a great deal of harm.

There are four factors of addiction, also known as the 4 C’s, that are unique to addiction alone and can be found in any one of them: compulsion, craving, consequences, and control. These contribute to the behaviours commonly found in addiction, which are very similar to one another.

Both substance use and addiction can have a severe and damaging impact on daily life. Addictions can develop in anyone and can be caused by a great deal of many reasons.

Process

At Expressions Counselling, we use a non-judgmental, flexible, and compassionate approach to our addiction counselling service. Collaboration and trust between counsellor and client is a fundamental part of the process. Together, we will work with you to identify the root cause or causes of the addiction, gain a better understanding of the emotions surrounding it, built upon trust and collaboration when setting and achieving realistic goals, and ensure that the tools and insider knowledge needed for these goals are readily accessible.

We are here to support you on what many people call the “roller coaster ride” of substance use. We welcome people from all backgrounds to reach out to us for our service.

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What is Assertiveness Training?

Assertiveness training is a technique used to promote assertive behaviour. Assertiveness is often defined as a form of communication where one expresses themselves directly and honestly within interpersonal situations, and simultaneously respecting the rights and dignity of others. It’s a means of staying true to your rights and needs, while stating them with clarity and confidence.

Assertiveness is not to be confused with aggression or similar behaviours. It is designed to instill and encourage a greater sense of self-respect and worth in oneself, and improve one’s interpersonal skills. Assertiveness training is also effective in helping clients with issues such as social anxiety and depression.

While assertiveness training can be read about in many books where exercises are outlined, professional therapeutic help is much more effective and necessary in order to create real and lasting improvements. This is especially true for clients whose interpersonal skill issues are connected to strong feelings and symptoms of depression and anxiety.

How Does Assertiveness Training Work?

The first goal of any session at Expressions Counselling is to ensure there is a strong therapeutic relationship in place before assertiveness training can begin. Once our clients feel safe, understood, and open to positive change, we help them identify which interpersonal skills and situations have become problems for them, and which behaviours require the most attention. Additionally, we will gently inquire as to which behaviours, attitudes, and beliefs have developed that have led to clients becoming too passive, thus making them vulnerable to being taken advantage of.

Is Assertiveness Training Right for You?

Everyone can benefit from learning how to become more assertive. This form of training focuses on improving both verbal and nonverbal communication and behaviour, which are crucial to establishing support and trust within any relationship. 

Assertiveness training can be included within talk therapy sessions. However, there are times when other therapy techniques such as hypnotherapy or AEDP may be more effective. We can help you determine which therapy works best for you.

The clientele who may benefit from assertiveness training is diverse. We work with children and youth who are navigating their way through behavioural issues, school issues, family changes, depression, and anxiety to name a few.

We also work with young adults and adults who identify as members of the LGBTQ+ and ASD/neurodivergent communities, or who struggle daily with issues such as: stress, panic attacks, anxiety, social anxiety, performance anxiety, GAD, traumatic memories, nightmares, various forms of depression, low self-esteem, self-loathing, identity issues, immigration issues, motor-vehicle accident traumas, and life transitions.

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How Does CBT Work?

CBT is an evidence-based technique that’s typically used in talk therapy. The primary goal of CBT is to gently shift thought patterns commonly found in depression, anxiety, etc. so that you can adjust your emotional thought process and behaviour. 

CBT is based on 3 principles:

1: Psychological problems are partly based on unhelpful, negative, and learned behaviour patterns.

2: Psychological challenges stem in part from flawed, negative, or otherwise unhelpful thought patterns.

3: With time and effort, people dealing with such psychological issues are capable of learning how to better cope with these issues, ergo finding much-needed relief from their symptoms and thus improving their lives.

CBT is considered a personal, inward process for clientele. It is designed to teach clients that they are able to change unhelpful behaviours and thoughts through their personal skill development. In turn, this helps them better control their emotions and mental health. 

The very first step of CBT is to form and then build up a strong therapeutic relationship between therapist and client. Once a client feels they are safe, understood, and unconditionally accepted, we then gently apply CBT to each session via talk therapy as well as art and play therapy. Homework is provided after each session in order for clients to be actively participating in their mental health recovery.

Is CBT right for you?

Most people undergo CBT as their primary form of talk therapy in order to address and fulfill their counselling needs. However, there are times when Dialectical Behavioural Therapy (DBT) or other modalities such as EMDR, art therapy, or AEDP are more effective. Our team can help you determine the best approach that works for you.

The clientele we serve in Port Moody and surrounding areas is diverse. We work with children and youth who are faced with anxiety, depression, behavioural issues, school troubles, and challenges navigating change in families such as loss and grief.

We also work with young adults and adults who struggle daily with any and all of the following: anxiety, stress, depression, panic attacks, traumatic memories and experiences, immigration issues, identity issues, ASD, LGBTQ+ matters, motor-vehicle accident traumas, and life transitions.

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Accelerated Experiential Dynamic Psychotherapy (AEDP) is an innovative therapeutic approach focused on fostering deep emotional healing and transformation through experiential exploration. Rooted in the principles of attachment theory and neuroscience, AEDP aims to create rapid yet lasting changes.

How AEDP Works

AEDP emphasizes the power of therapeutic relationships and harnesses the body’s innate ability to heal. Clients work with a skilled therapist to engage in experiential processes that allow for emotional exploration, recognition, and transformation. The method involves creating a safe and nurturing environment to process and integrate difficult emotions.

In the initial sessions, clients work collaboratively with the therapist to explore emotional experiences and identify patterns. Through a combination of dialogue, somatic experiencing, and emotional processing, clients gain a deeper understanding of their emotions and begin to access their innate healing capacities.

AEDP sessions are tailored to accommodate the unique needs of each individual. The approach is adaptable in terms of session length and frequency, allowing for a personalized journey of healing and transformation.

Who Can Benefit from AEDP?

AEDP is beneficial for individuals seeking rapid yet profound emotional healing and personal growth. Whether you’re dealing with past traumas, emotional blocks, or seeking a more profound understanding of yourself, AEDP provides a platform for swift yet enduring changes.

If you’re interested in exploring how AEDP can facilitate your healing and transformation, we encourage you to connect with us. Our experienced therapists are dedicated to guiding you on your path toward profound emotional healing and personal growth.

We recognize the significance of embarking on a therapeutic journey and are here to address any inquiries or assist you in scheduling a session. Your journey towards emotional healing and transformation starts with a simple connection with us.

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Emotionally Focused Couples Therapy (EFT) is a proven therapeutic approach that focuses on transforming relationships by fostering secure emotional connections and understanding. Grounded in attachment theory, this method aims to create strong, resilient bonds between partners.

How Emotionally Focused Couples Therapy Works

Emotionally Focused Couples Therapy concentrates on the emotional connections within a relationship. Couples work with a skilled therapist to explore and understand the dynamics of their attachment and bonding patterns. The goal is to promote a deeper sense of emotional safety, security, and responsiveness.

In the initial sessions, couples engage in conversations and exercises that help identify and address their unique relationship patterns. Through structured discussions and interventions, partners learn to recognize and alter negative cycles and develop healthier ways to connect.

Emotionally Focused Couples Therapy sessions are tailored to suit the specific needs of each couple. The duration and frequency of sessions are adapted to address the dynamics and challenges within the relationship.

Who Can Benefit from Emotionally Focused Couples Therapy (EFT)?

Emotionally Focused Couples Therapy is ideal for couples seeking to strengthen their emotional connection and resolve conflicts. Whether you’re experiencing communication difficulties, frequent misunderstandings, or a lack of intimacy, EFT can provide valuable tools and insights for fostering a more secure and loving relationship.

If you’re interested in exploring how Emotionally Focused Couples Therapy can benefit your relationship, we encourage you to get in touch. Our experienced therapists are dedicated to guiding you and your partner toward building a more secure, harmonious, and fulfilling relationship.

We understand the significance of taking steps to improve your relationship and are here to address any questions or assist you in scheduling a session. Your journey towards a more connected and loving relationship begins with a simple connection with us.

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Existential Counselling is a therapeutic approach that delves into the depths of human existence, exploring questions of meaning, purpose, and personal responsibility. Rooted in philosophical inquiry, this method helps individuals navigate life’s complexities and find deeper fulfillment.

How Existential Counselling Works

Existential Counselling focuses on exploring the fundamental aspects of human existence, such as freedom, responsibility, and the search for meaning. Clients engage in reflective conversations to examine their values, choices, and the ways they perceive and interact with the world.

In the initial sessions, individuals work with a trained existential therapist to explore their concerns and aspirations. Through thought-provoking discussions and introspection, clients gain a deeper understanding of their values, personal identity, and the challenges they face.

Existential Counselling sessions are tailored to suit individual needs. The approach allows flexibility in both the duration and frequency of sessions, adapting to the unique journey of each client.

Who Can Benefit from Existential Counselling?

Existential Counselling is beneficial for individuals seeking a deeper understanding of themselves and their place in the world. Whether you’re grappling with life transitions, seeking greater self-awareness, or questioning the meaning of your existence, this approach can offer valuable insights and guidance.

We invite you to reach out if you’re interested in exploring Existential Counselling. Our experienced therapists are committed to supporting you on your journey towards a more authentic, meaningful, and fulfilling life.

If you have questions or are considering starting your exploration with Existential Counselling, we’re here to assist. Your journey towards self-discovery and embracing life’s challenges begins with a simple connection with us.

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Gottman Couples Therapy is an evidence-based approach focused on enhancing and nurturing relationships. Based on decades of research and experience, this therapy method aims to foster deeper understanding, connection, and resilience within couples.

How Gottman Couples Therapy Works

Gottman Couples Therapy is rooted in the research and methodologies developed by Drs. John and Julie Gottman. The approach centers on creating a space for couples to build stronger connections, improve communication, and address conflicts effectively.

In the initial sessions, couples work with a trained therapist to assess the strengths and challenges within their relationship. By utilizing proven assessment tools, the therapist identifies areas that need attention and tailors the therapy to address these specific needs.

Through structured conversations and exercises, couples learn valuable skills and strategies to improve their relationship. These tools are designed to enhance intimacy, manage conflicts, and build a deeper emotional connection.

The frequency and duration of Gottman Couples Therapy sessions are typically flexible, adapting to the unique circumstances and requirements of each couple.

Who Can Benefit from Gottman Couples Therapy?

Gottman Couples Therapy is ideal for any couple looking to enrich their relationship. Whether you’re in the early stages of a partnership, facing challenges, or simply seeking to strengthen your bond, this approach can offer invaluable insights and tools for improvement.

If you’re interested in exploring how Gottman Couples Therapy can benefit your relationship, we encourage you to reach out. Our experienced therapists are committed to guiding you and your partner on the path towards a more fulfilling and resilient relationship.

We understand the significance of taking steps to improve your relationship, and we’re here to address any queries or assist you in scheduling a session. Your journey towards a more enriched and harmonious relationship starts with a simple connection with us.

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Internal Family Systems (IFS) is an innovative therapeutic approach that helps individuals explore and understand the various parts of themselves. The goal is to foster harmony and balance among these internal aspects, allowing for greater self-awareness and emotional healing.

How IFS Works

IFS delves into the concept of the “self” being made up of various “parts.” These parts represent different aspects of one’s personality and emotions. The approach involves identifying and understanding these parts to resolve internal conflicts and achieve a more cohesive self.

In the initial sessions, we aim to discover and map out these different parts. Through exploration and dialogue, we’ll gain insight into how these parts interact and impact your overall well-being. This process enables us to address any conflicts and create a more unified and balanced sense of self.

The duration and frequency of IFS sessions vary based on your individual needs. Shorter, focused sessions may be suitable for specific issues, while longer sessions allow for deeper exploration and healing.

Who Can Benefit from IFS?

IFS is beneficial for individuals seeking to better understand themselves and improve their emotional well-being. Whether you’re dealing with emotional distress, relationship challenges, or seeking personal growth, IFS can provide valuable insights and strategies for inner harmony.

At our practice, we offer initial assessments to determine if IFS aligns with your goals and needs. Our experienced therapists are dedicated to guiding you through this transformative process.

We recognize that embarking on the journey of internal exploration can be a significant step. Should you have any questions or wish to schedule an IFS session, please feel free to contact us. We’re committed to supporting you on your path towards inner healing and self-discovery.

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Somatic Therapy is a cutting-edge approach to healing and self-discovery, designed to tap into the body’s innate capacity for wellness and balance. Our aim is to help you connect with your body’s wisdom and promote long-term well-being.

How Somatic Therapy Works

Somatic Therapy focuses on developing an intimate connection with your body and its sensations. By doing so, you can gain a deeper understanding of your emotions, thoughts, and physical responses. Our sessions are designed to help you release tension, reduce stress, and enhance your overall quality of life.

During your initial sessions, we will work together to identify the unique challenges and goals you have. We will create a personalized plan that may include various somatic exercises and techniques. These exercises will help you become more in tune with your body’s signals and promote self-awareness.

Somatic Therapy sessions vary in duration and frequency, depending on your individual needs. We offer both short sessions for targeted relief and longer sessions for more extensive exploration. The number of sessions can range from a few to several weeks, and our approach is tailored to suit each client’s requirements.

Who Can Benefit from Somatic Therapy?

Somatic Therapy is a versatile approach that can benefit anyone seeking to improve their physical and emotional well-being. Whether you’re dealing with stress, past trauma, chronic pain, or simply looking to enhance your self-awareness, Somatic Therapy can be a valuable tool.

If you’re unsure whether Somatic Therapy is the right fit for you, we encourage you to reach out to us. We offer initial assessments to determine if our approach aligns with your goals and needs. Our experienced somatic therapists are here to support you on your journey toward a healthier, more balanced life.

We understand that taking the first step towards somatic healing can be a significant decision. If you have questions or would like to schedule a session, please don’t hesitate to contact us. We’re here to guide you on your path to greater well-being and self-discovery.

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