My Approach
At Don-Positive Change Therapy, I believe in a holistic approach to mental health treatment. I treat the whole person to help you achieve balance.
I recognize that mental health issues can affect every aspect of your life, and I work with you to address all of your needs.
My approach is client-centered, collaborative, and evidence-based, and I am committed to helping you identify and achieve your goals while living a fulfilling life.
I offer a safe, supportive, and confidential environment where you can explore your thoughts, feelings, and experiences without judgment. Contact me today to schedule a consultation.
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Modalities
Areas of Expertise
Counselling
At Don-Positive Change Therapy, I offer counseling services to individuals, couples, and families who are struggling with mental health, relationship, communication, and change issues.
My approach is to be compassionate, caring, and non-judgmental, and I work with you to create a customized treatment plan that meets your unique needs and goals.
I am experienced in a variety of cultures, ethnicities, values, and beliefs. I support DEIB, BIPOC, AAPI, and LGBTQIA+. I support multiple generations and ages with an open and compassionate perspective.
CBT
One of the modalities I specialize in is Cognitive Behavioural Therapy (CBT), an evidence-based treatment approach that helps you identify and change negative thought patterns and behaviors.
My CBT sessions are tailored to your specific needs and goals, and I work with you to develop the skills and strategies you need to manage your symptoms and lead a happier, healthier life. To be able to function in the world in a way that is right for you.
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Cognitive Restructuring: This involves identifying and challenging negative thought patterns or cognitive distortions that can lead to unhelpful emotions and behaviors. By recognizing and altering these thoughts, individuals can develop a more balanced and realistic perspective on situations.
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Behavioral Activation: This part of CBT emphasizes the importance of engaging in positive and constructive behaviors to improve mood and reduce symptoms of psychological distress. It encourages individuals to participate in activities they once enjoyed or that align with their values.
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Exposure Therapy: Used primarily to treat anxiety disorders, exposure therapy involves gradually confronting feared situations or objects in a safe and controlled manner. The goal is to reduce the fear response over time through repeated exposure.
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Relaxation Techniques: CBT often incorporates various relaxation strategies, such as deep breathing, progressive muscle relaxation, and mindfulness, to help manage stress and anxiety.
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Homework Assignments: Between therapy sessions, individuals are often encouraged to complete homework assignments to practice and reinforce the skills learned during therapy.
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Goal Setting: CBT involves setting specific and achievable goals that are collaboratively determined by the therapist and the individual seeking treatment. Progress towards these goals is monitored and evaluated regularly.
EMDR
EMDR (Eye Movement Desensitization and Reprocessing) is a psychotherapy that enables people to heal from the symptoms and emotional distress that are the result of disturbing life experiences.
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EMDR therapy involves attention to three time periods: the past, present, and future. Focus is given to past disturbing memories and related events. Also, it is given to current situations that cause distress, and to developing the skills and attitudes needed for positive future actions. With EMDR therapy, these items are addressed using an eight-phase treatment approach.
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The fundamental principle of EMDR is that traumatic memories and distressing experiences are not adequately processed by the brain's natural information processing system, leading to emotional and psychological difficulties. EMDR aims to facilitate the adaptive processing of these memories, reducing their emotional impact and allowing the person to heal from the traumatic event.
The therapy process typically involves the following eight phases:
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History-taking and Treatment Planning: The therapist gathers information about the client's personal history, current symptoms, and identifies specific traumatic memories or distressing events to target during EMDR treatment.
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Preparation: The therapist explains the EMDR process and helps the client develop coping strategies to manage distress during therapy.
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Assessment: The client identifies the target memory and its associated negative beliefs and emotions. Additionally, the client identifies positive beliefs that they would like to have instead.
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Desensitization: This phase involves the use of bilateral stimulation, which can be achieved through eye movements, tapping, or auditory tones. The client focuses on the targeted memory while simultaneously engaging in the bilateral stimulation, facilitating the processing of the traumatic memory.
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Installation: In this phase, the therapist helps the client strengthen the desired positive beliefs to replace the negative beliefs associated with the traumatic memory.
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Body Scan: The therapist and client work together to identify and release any residual tension or physical sensations associated with the traumatic memory.
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Closure: The therapist ensures that the client feels stable and emotionally regulated at the end of each session.
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Reevaluation: In subsequent sessions, the therapist and client review progress and continue to target other distressing memories if necessary.
ACT
ACT therapy works by focusing on accepting life experiences as they come, without evaluating or trying to change them. It's a skill developed through mindfulness exercises that encourage you to build a new and more compassionate relationship with difficult experiences.
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ACT is particularly effective in treating various psychological issues, including anxiety, depression, stress, substance abuse, chronic pain, and other mental health disorders. It is commonly used in individual therapy, group therapy, and in some cases, in self-help interventions.
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Acceptance: Encouraging individuals to acknowledge and accept their thoughts and emotions, even if they are unpleasant or distressing. Rather than trying to suppress or control these experiences, acceptance involves learning to coexist with them.
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Cognitive Defusion: This technique aims to help individuals recognize that thoughts are just thoughts, not objective truths. By learning to distance themselves from their thoughts, people can reduce the impact of negative or unhelpful thinking patterns.
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Mindfulness: ACT incorporates mindfulness practices to help individuals stay present and non-judgmentally aware of their thoughts, feelings, and sensations in the moment. Mindfulness helps create a greater sense of psychological flexibility.
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Values Clarification: Individuals are encouraged to identify and clarify their core values and what truly matters to them. Aligning one's actions with their values can lead to a more fulfilling and purposeful life.
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Committed Action: This involves setting and taking action towards specific goals that are in line with one's values, even in the presence of challenging thoughts and emotions.
Psychotherapy - Psychodynamic
My psychotherapy services are designed to help you work through a range of mental health issues, including anxiety, depression, trauma, and relationship problems. I am trained in a variety of psychotherapeutic approaches, including psychodynamic therapy, humanistic therapy, and solution-focused therapy. I work with you to find the approach that works best for you.
The goal of psychotherapy is to improve a person's well-being, mental health, and quality of life by addressing their thoughts, emotions, behaviors, and interpersonal relationships.
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Psychodynamic is a psychological approach that focuses on hidden thoughts, unresolved conflicts, and childhood experiences shaping behavior. It involves understanding the unconscious mind, defense mechanisms, and using therapy to gain insight and self-awareness.
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Unconscious mind: Psychodynamic theory posits that much of our mental activity and motivations occur outside of our conscious awareness. Freud believed that the unconscious mind holds repressed thoughts, desires, and memories that influence our thoughts and behaviors.
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Psychic structure: Freud proposed a model of the mind consisting of three main components: the id, ego, and superego. The id represents the primitive, instinctual drives seeking immediate gratification. The ego is the rational part of the mind that mediates between the id's demands and reality. The superego acts as the internalized moral conscience, representing societal norms and values.
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Defense mechanisms: When faced with anxiety or conflicts between the id, ego, and superego, individuals may employ defense mechanisms to cope with emotional distress. Defense mechanisms are unconscious strategies that help protect the ego from feeling overwhelmed.
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Childhood experiences: Psychodynamic theories place significant emphasis on early childhood experiences and their impact on personality development. Freud believed that early experiences, especially related to the parent-child relationship, play a crucial role in shaping adult behavior.
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Transference and countertransference: These are important concepts in psychodynamic therapy. Transference occurs when a client unconsciously projects feelings and emotions onto the therapist, based on past experiences with significant others. Countertransference refers to the therapist's emotional reactions and responses to the client's transference.
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Insight and interpretation: Psychodynamic therapy aims to bring unconscious thoughts and emotions into conscious awareness. Therapists help clients gain insight into their unconscious conflicts and patterns, leading to self-understanding and personal growth.
Mindfulness
Mindfulness is a mental practice and a state of awareness where individuals focus their attention on the present moment without judgment. It involves being fully present and engaged in the current experience, whether it be thoughts, emotions, sensations, or the environment, without dwelling on the past or worrying about the future.
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Mindfulness can be cultivated through various techniques, including meditation practices (such as mindfulness meditation or loving-kindness meditation), yoga, and daily mindfulness exercises. It is important to note that mindfulness is a skill that requires practice and patience to develop fully.
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Attention: Mindfulness involves directing one's attention to the present moment deliberately. It can be done through focused breathing, body scanning, or simply observing thoughts and sensations as they arise.
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Non-judgment: A central aspect of mindfulness is observing experiences with a non-judgmental attitude. Instead of labeling thoughts or emotions as good or bad, individuals try to accept them as they are without getting entangled in them.
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Acceptance: Mindfulness encourages acceptance of the present moment and one's internal experiences, even if they are uncomfortable or challenging. This acceptance can lead to reduced emotional reactivity.
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Awareness of Thoughts: Practitioners learn to notice their thought patterns and cognitive processes objectively. This awareness helps to disengage from automatic thought reactions and break free from rumination.
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Emotional Regulation: By becoming more aware of their emotions, individuals can better regulate them and respond to situations with greater clarity and composure.
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Reduced Stress: Mindfulness has been shown to lower stress levels, as it promotes relaxation and a sense of calmness.
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Improved Concentration: Regular practice of mindfulness can enhance focus and concentration, allowing individuals to be more present and engaged in daily activities.
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Increased Well-being: Mindfulness practices have been linked to improved overall well-being, increased self-compassion, and a more positive outlook on life.
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