You don’t have to stay stuck in worry or low mood.
Maybe your mind won’t switch off. You replay conversations, imagine what could go wrong, or feel tense and on edge even when there’s no obvious reason why.
Or perhaps everything feels heavy. Things you once enjoyed don’t feel the same, your energy is gone, and it’s hard to imagine feeling like yourself again.
Anxiety and depression can look different for everyone — and sometimes they show up together.
As a Registered Clinical Counsellor (RCC) with almost 30 years of experience, I help adults understand the patterns keeping them stuck and develop practical ways to feel calmer, more hopeful, and more in control.
I offer in-person counselling in Victoria and video and telephone counselling throughout British Columbia.
When Anxiety or Depression Starts Taking Over
You may find yourself:
- Overthinking everything and finding it difficult to switch your mind off
- Expecting the worst even when things seem to be going well
- Feeling tense, restless, panicky, or constantly on edge
- Avoiding situations because they feel overwhelming
- Feeling exhausted, unmotivated, or emotionally numb
- Losing interest in things you used to enjoy
- Being extremely hard on yourself
- Feeling hopeless or wondering whether you’ll ever feel like yourself again
- Getting caught in cycles of worry, withdrawal, and self-criticism
You don’t need to wait until things become unbearable before asking for help.
How Cognitive Behavioural Therapy (CBT) Can Help
One of the foundations of my approach is Cognitive Behavioural Therapy (CBT).
Our thoughts, emotions, physical sensations, and behaviours all influence one another. When we become caught in an unhelpful pattern, each part can reinforce the others.
Our brains naturally pay particular attention to potential threats and negative experiences. This can be useful when there’s genuine danger, but it can also leave us stuck anticipating what might go wrong, dwelling on painful experiences, or seeing ourselves and our future through an increasingly negative lens.
In our work together, you’ll learn to:
- Notice when your thinking has become distorted or fear-based
- Question thoughts that may be contributing to anxiety or low mood
- Develop ways of thinking that are more balanced, realistic, and compassionate
- Recognize behaviours that may be keeping you stuck
- Practise new patterns until they begin to feel more natural
CBT isn’t about “just thinking positive.” Changing patterns that have developed over many years takes practice and some psychological elbow grease. But I’ve seen repeatedly that the effort is worth it.
Beyond Thoughts: Calming Your Nervous System
Anxiety and depression don’t only affect our thoughts. We often experience them in our bodies as well.
You might feel restless, tense, shaky, exhausted, shut down, or simply unable to settle. Sometimes your body seems to react before your thinking mind has even caught up.
That’s why I combine CBT with nervous system regulation, self-compassion, and simple body-based practices to help you return to a calmer, more grounded state.
Depending on what you’re experiencing, we might explore:
- For low moods: gentle grounding and light movement
- For anxious energy: mindful walking and sensory awareness
- For overwhelm: comforting touch to support a sense of safety
- For self-criticism: simple self-compassion practices
- For feeling unsafe or unsettled: noticing supportive details in your surroundings and helping your body orient to the present moment
The goal isn’t to never feel anxious, sad, or overwhelmed. Difficult emotions are part of being human.
Instead, we’ll work on helping you recognize what’s happening, respond to yourself with greater compassion, and return to a more grounded state when difficult feelings arise.
Over time, this can create more space for ease, connection, pleasure, and joy.
What Working Together Looks Like
Together, we’ll identify the thought patterns, behaviours, and body states that may be contributing to your anxiety or depression and build a toolkit you can use in everyday life.
Sessions are warm, practical, and paced to your needs. This isn’t about giving you a long list of things you’re supposed to “fix.” We’ll focus on manageable changes and practical skills you can begin using between sessions.
You may leave a session with one or two things to practise during the week — perhaps noticing a particular thought pattern, trying a grounding technique, or responding differently when you catch yourself being overly critical.
Over time, the goal isn’t simply to reduce symptoms. It’s to help you understand yourself better, respond differently when difficult feelings arise, and experience more calm, connection, energy, and enjoyment in your life.
You Don’t Have to Figure This Out Alone
Anxiety and depression can make it difficult to imagine that things could feel different. But change doesn’t have to happen all at once.
With the right support and practical tools, you can begin taking small steps toward feeling more grounded, hopeful, and like yourself again.