Expert Anxiety Counselling and Therapy Services in Canada

Taking Your First Step: Initial Contact and Consultation

Starting therapy takes courage. We understand that reaching out for support can feel overwhelming, especially when anxiety is already weighing on your mind. That's why we've designed our first step to be as gentle and welcoming as possible.

Your journey begins with a free 15-minute consultation. No pressure. No commitment. Just a warm conversation with Melissa Davies, our registered clinical counsellor, where you can share what's bringing you here and ask any questions that matter to you.

What to Expect During Your Initial Contact

This consultation is your opportunity to get a feel for our approach. We'll listen. We'll answer your questions about anxiety counselling. And together, we'll explore whether Bee Here Counselling feels like the right fit for your healing journey.

During this brief conversation, you can expect:

• A warm, non-judgmental space to share your concerns
• Clear information about our anxiety counselling approaches
• Discussion of session formats that work best for you
• Answers to questions about insurance coverage and scheduling
• No pressure to commit to ongoing sessions

We offer this consultation in whatever format feels most comfortable. Meet in person at our Nanaimo office. Connect online from your own space. Or simply have a phone conversation. Your comfort matters most.

Multiple Ways to Connect

Choose the contact method that feels right for you:

Frequently Asked Questions for First-Time Clients

What if I'm not sure counselling is right for me?That's exactly what our free consultation is for. There's no obligation to continue after our initial conversation. Many people find that just talking through their concerns helps clarify their next steps.

Will I have to share everything in the first call?Not at all. Share only what feels comfortable. This initial conversation is about getting to know each other and seeing if we're a good match. You control the pace and depth of what you share.

What if my anxiety makes phone calls difficult?We completely understand. Email us instead, and we can arrange an online video session or even communicate primarily through email until you feel ready for other formats.

Do you accept insurance for anxiety counselling?Yes, we work with many insurance providers including Pacific Blue Cross, Green Shield Canada, SunLife, and First Nations Health Authority. We can verify your coverage during our consultation.

How quickly can I start regular sessions?After your consultation, we typically can schedule your first full session within a week or two. We understand that when you're ready to start, timing matters.

What if I need support between sessions?We'll discuss support strategies that work for you. While we maintain professional boundaries, we want you to feel supported throughout your healing process.

Your Next Steps

Ready to take this important step? Here's what happens next:

1. Reach out using your preferred contact method
2. Schedule your free 15-minute consultation
3. Have that gentle conversation with Melissa
4. Decide together if you'd like to move forward
5. If yes, book your first full anxiety counselling session

Remember, seeking support for anxiety shows incredible strength. You don't have to navigate these feelings alone. We're here to walk alongside you, offering evidence-based approaches like cognitive behavioural therapy, mindfulness techniques, and somatic approaches that help your nervous system find calm again.

Take a deep breath. You've already taken the hardest step by considering reaching out. We're here when you're ready.

Step 2: Your Assessment & Goal Setting Journey

Welcome to your intake session. This is where your healing story truly begins.

Your first full session lasts about 50 minutes. We'll spend this time getting to know you. Really getting to know you. Together, we'll explore what brought you here, what you're hoping to achieve, and how we can work as partners in your healing journey.

What to Bring & How to Prepare

Preparation helps you feel more confident and ready. Here's your simple checklist:

• Government-issued photo identification
• Extended health insurance information (if you plan to use benefits)
• Any relevant medical records or previous counselling notes you'd like to share
• A list of current medications or supplements
• Your thoughts about what you hope to accomplish through counselling
• Any questions you have about the process

Take a moment before your session to reflect. What would success look like for you? What changes do you want to see in your life? There are no wrong answers.

Understanding Your Assessment Experience

Assessment sounds clinical. It's not.

We use gentle questionnaires that help us understand your current emotional landscape. Think of them as conversation starters rather than tests. You might complete brief surveys about your mood, stress levels, or anxiety patterns. These tools simply help us see where you're starting from and track your progress over time.

Some clients worry about being judged or diagnosed. Rest assured, our assessment focuses on your strengths, your resilience, and your goals. We're not looking for what's wrong with you. We're discovering what's right with you and building from there.

Setting Goals That Matter to You

Goals give therapy direction. But they're your goals, not ours.

Maybe you want to feel less anxious in social situations. Perhaps you're seeking better sleep or improved relationships. Some clients want to process past experiences or develop better coping strategies. Whatever matters to you matters to us.

We'll work together to make your goals specific and achievable. Instead of "feel better," we might aim for "feel confident speaking up in work meetings" or "sleep through the night at least four times per week." Specific goals help us celebrate your progress along the way.

Addressing Common Concerns

Will I be forced to talk about things I'm not ready to discuss?Absolutely not. You control the pace and depth of our conversations. We follow your lead.

What if I don't know what my goals are yet?That's perfectly normal. Sometimes the goal is simply figuring out what you want. We'll explore this together.

Will you share my information with anyone?Your privacy is protected by strict confidentiality guidelines. We only share information in very specific circumstances required by law, which we'll explain clearly.

What if we're not a good fit?Therapeutic relationships are important. If you feel we're not connecting well, we can discuss this openly and explore other options that might serve you better.

Session Formats & Flexibility

Your intake session can happen in person at our Nanaimo location, online via secure video, or by phone. Choose what feels most comfortable for you. We serve clients throughout British Columbia, Ontario, and Saskatchewan through our online and phone options.

After your intake, regular sessions can be 50 or 90 minutes, depending on your needs and preferences. Some clients benefit from longer sessions, especially when processing trauma or engaging in somatic work.

Remember, this assessment isn't about judgment. It's about understanding. It's about creating a roadmap for your healing journey that honours who you are and where you want to go.

You're taking a brave step. We're here to walk alongside you every step of the way.

Step 3: Ongoing Therapy Sessions and Treatment

Your healing journey truly begins here. Each session becomes a collaborative space where you and your counsellor work together to address anxiety using proven therapeutic approaches. We believe in your strength and capacity for growth.

What Your Sessions Look Like

Every 50-minute session follows a gentle, flexible structure designed around your needs. We start with a brief check-in. How are you feeling today? What's been on your mind since our last meeting? This connection time helps us understand where you are emotionally and what you hope to accomplish.

The heart of each session involves therapeutic work tailored specifically to your anxiety concerns. Your counsellor draws from multiple approaches based on what resonates with you. Some days we might explore thought patterns through cognitive behavioural techniques. Other sessions could involve mindfulness practices to calm your nervous system. Art therapy might help you express feelings that words cannot capture.

We wrap up each session by summarizing key insights and planning your between-session practice. You'll never leave feeling overwhelmed or uncertain about next steps.

Therapeutic Approaches for Anxiety

Your treatment plan incorporates several evidence-based methods:

• Cognitive Behavioural Therapy: Learn to identify anxious thoughts and develop healthier thinking patterns that reduce worry and fear
• Dialectical Behavioural Therapy: Build skills for managing intense emotions, tolerating distress, and staying present during anxiety episodes
• Mindfulness-Based Stress Reduction: Practice meditation, breathwork, and grounding techniques to calm your mind and body
• Somatic Therapy: Work with body sensations to release tension and trauma stored physically
• Art Therapy: Use creative expression to process emotions and discover new perspectives on your anxiety

Between-Session Practice and Homework

Healing happens between sessions too. Your counsellor will suggest personalized activities to reinforce what you're learning. These aren't burdensome assignments. They're gentle invitations to practice new skills.

You might keep a thought journal to track anxiety patterns. Daily mindfulness practice could become part of your routine. Some clients benefit from gratitude journaling or progressive muscle relaxation exercises. Creative expression through art, writing, or music often provides powerful emotional release.

We'll also teach you grounding techniques for moments when anxiety feels overwhelming. These practical tools help you stay present and manage symptoms as they arise.

Tracking Your Progress

Your growth matters to us. We use several methods to monitor how you're feeling and functioning:

Your Role in Treatment

You are the expert on your own experience. Your counsellor brings professional knowledge and skills, but you bring insight into what feels right for your healing. This collaboration ensures treatment stays relevant and effective.

Some weeks you'll feel motivated to try new techniques. Other times you might need to slow down and focus on self-compassion. Both approaches are valuable. Your counsellor will adjust the pace and focus based on your feedback and needs.

Between-Session Support

You're not alone between appointments. While we maintain professional boundaries, we want you to feel supported throughout your healing journey. Your counsellor will discuss appropriate ways to reach out if you're struggling.

For crisis situations, we'll provide you with local emergency resources and crisis line numbers. Your safety and wellbeing remain our top priority always.

Remember, anxiety recovery isn't linear. Some days will feel easier than others. That's completely normal and expected. Each session builds on the last, creating momentum toward the calmer, more confident life you deserve.

Step 4: Progress Evaluation & Completion

You've reached a significant milestone. This final step celebrates your growth while ensuring you feel confident moving forward independently. We evaluate your progress together, develop your personal maintenance plan, and establish ongoing support options that honour your journey.

Recognizing Your Readiness for Completion

How do you know you're ready? The signs emerge naturally. You notice yourself managing anxiety with tools that feel second nature. Challenging situations no longer overwhelm you completely. You catch anxious thoughts before they spiral, redirecting them with skills you've practiced and refined.

We look for specific indicators together:

• Consistent use of coping strategies in real world situations without prompting
• Reduced frequency and intensity of anxiety symptoms over several weeks
• Improved daily functioning in work, relationships, and personal activities
• Increased confidence in your ability to handle future challenges
• Clear understanding of your personal anxiety patterns and triggers

Comprehensive Progress Assessment

We measure your growth using multiple approaches. Simple questionnaires help us track changes in your anxiety levels and daily functioning. These aren't complex medical tests. They're straightforward tools that ask about your mood, sleep patterns, and how anxiety affects your daily life.

More importantly, we discuss your personal experiences. What feels different now? Which situations that once felt impossible now seem manageable? How has your relationship with anxiety shifted? Your insights matter most in determining your readiness.

Creating Your Personal Maintenance Plan

Success doesn't end when sessions do. It continues through intentional maintenance. We develop a personalized plan that fits your lifestyle and preferences. This isn't a rigid prescription but a flexible framework for ongoing wellness.

Your maintenance plan includes:

• Daily practices that take just minutes but maintain your progress
• Weekly check-ins with yourself using tools we've practiced together
• Monthly goal reviews to ensure you're staying on track
• Emergency strategies for particularly challenging periods
• Resource lists including apps, books, and local support groups

We identify your strongest coping strategies and build them into sustainable routines. Maybe morning breathing exercises work best for you. Perhaps evening journaling helps process the day's challenges. Your plan reflects what actually works in your real life.

Ongoing Support Options

Completion doesn't mean goodbye forever. We offer several ways to maintain connection and support your continued growth. These options provide peace of mind while encouraging your independence.

Booster Sessions: Schedule single sessions as needed, whether for tune-ups or when facing new challenges. Many clients find quarterly check-ins helpful during their first year post-completion.

Email Support: Brief email consultations for specific questions or concerns that arise between sessions. This isn't ongoing therapy but targeted guidance when you need it most.

Resource Updates: We'll share new tools, techniques, or local resources that might benefit your continued growth. Stay connected to evolving approaches in anxiety management.

Re-engagement Options: Life brings new challenges. Career changes, relationship shifts, or major life events might trigger anxiety in new ways. You can always return for focused work on emerging issues.

Celebrating Your Achievement

Take a moment to recognize what you've accomplished. You've faced anxiety head-on. You've learned skills that will serve you for life. You've proven to yourself that change is possible, that growth happens, that you are more resilient than you knew.

This isn't just about managing symptoms. You've developed a new relationship with yourself. You understand your patterns, trust your abilities, and know you can handle whatever comes next. That's profound transformation.

Looking Forward with Confidence

Anxiety may still visit sometimes. That's normal and expected. The difference now is your response. You have tools, understanding, and confidence. You know anxiety is temporary, manageable, and doesn't define your capabilities.

Your journey continues beyond our work together. The skills you've learned become stronger with practice. The insights you've gained deepen with time. The confidence you've built grows with each challenge you navigate successfully.

Remember, seeking support showed strength, not weakness. Completing this process demonstrates your commitment to your wellbeing. Carry that same courage and dedication into your future. You're ready for whatever comes next.

Available throughout British Columbia, Saskatchewan, and Ontario through secure online sessions, phone consultations, or in-person appointments at our Nanaimo location. Your ongoing wellness matters to us, wherever you are in your journey.