CBT Online

12/15/2022

I have some specialties in my CBT therapy practice. Each link below goes to a specific web page on my CBT Online website for more information.

CBT for ANGER - https://cbtonline.ca/cbt-for-anger/
CBT for ANXIETY - https://cbtonline.ca/cbt-for-anxiety/
CBT for KIDS - https://cbtonline.ca/cbt-for-children-and-teens/
CBT for DEPRESSION - https://cbtonline.ca/cbt-for-depression/
CBT FEARS & PHOBIAS - https://cbtonline.ca/cbt-for-fears-phobias/
CBT for IBS - https://cbtonline.ca/cbt-for-ibs/
CBT for INSOMNIA - https://cbtonline.ca/cbt-for-insomnia/
CBT for OCD - https://cbtonline.ca/cbt-for-ocd/
CBT OVER SHOPPING - https://cbtonline.ca/cbt-for-over-shopping/
STRESS & WORRY - https://cbtonline.ca/cbt-for-stress-and-worry/

Please feel free to email or give me a call or to Book a Free Consult using Zoom to discuss your needs and goals for therapy

- Mary-

11/20/2022

Cognitive Behaviour Therapy and your Body.

I always talk about the body with clients.

With Cognitive Behaviour Therapy (CBT) you will often see a triangle used to describe the CBT model. The points of the triangle are your Thoughts, your Feelings and your Behaviours. CBT therapy helps you look at how those interact.

The CBT triangle is a great model – however, I add the Body smack in the middle of the triangle. I do this because your thoughts, feelings and behaviours also affect your body and vice versa.

I encourage clients to tune in to how their stress or emotions feel in their body. It takes a little practice or “homework”. They track symptoms and become more aware of what is going on. Often, they can notice an interaction between their thoughts, feelings or behaviours and their body. For example – lack of sleep can lead to irritability. Or, worried thoughts can lead to lack of sleep. Or, anxiety can lead to loss of appetite.

Once clients are more aware of what is going on in their body – they can then learn to use a tool or technique when those body sensations start. With anxiety, worry, or panic, it can essentially head off the problem when it begins.

Or, clients learn techniques to calm their body, which can then calm their thoughts.

Everyone is unique and everyone needs a personal, tailored approach to help them manage or change the problems they come to therapy to work on. It is my honour to be a part of that experience with them. Book a 30 minute Free Consult and let's chat -Mary -

Counselling Guelph & CBT Online online booking

08/01/2022

If you think Cognitive Behavioral Therapy (CBT) might be of help to you - you can give me a call or book a Free 30 Minute Virtual Consult to ask questions and meet me.

Counselling Guelph & CBT Online online booking

04/27/2022

CBT Homework vs Action Plan

I never liked the term homework that is used in CBT therapy. I mean, who enjoyed homework at school? Not me. Whenever I used the term homework with clients I put air quotes around it – “homework”. I would also explain that it is completely optional and not mandatory. And no one is getting marked on it. :)

Although the word “homework” was not quite right, the idea of working on something in-between sessions has great value. One of the reasons I like doing Cognitive Behavioural Therapy (CBT) with clients is because they really get involved in their own healing. Homework keeps clients involved in-between our sessions, in their day to day life, thinking about what they are trying to change or paying more attention to their thoughts, feelings or behaviours so that we can put in tools or techniques to make changes.

I just read that the Beck Institute (Dr. Aaron Beck is the founder of CBT) has started using the term Action Plan instead of homework. I love it! Action Plan sounds collaborative, goal oriented, and positive. So, I am going to start switching my terms from Homework to Action Plan – It may take me awhile to make this change stick, but I will use CBT techniques to help me ;) I will also be changing the wording on my web page and communication bit by bit. That’s my Action Plan.

Mary Cross, MSW RSW, therapist.

https://beckinstitute.org/blog/the-new-homework-in-cognitive-behavior-therapy/

09/28/2020

I changed the name of my online counselling service to CBT Online to better reflect the CBT approach I specialize in. Through CBT Online I help people with these difficulties:
Anxiety, Anger, Stress and Worry, sleep difficulties, OCD and Intrusive thoughts, overuse of Video Gaming, Shopping, Social Media and technology.

04/10/2020

To help others during this time of social solidarity, I am offering free sessions to my current clients financially affected by Covid-19. I am also offering a sliding scale to anyone who has insurance or extended health care benefits that don’t cover 100% of sessions and are financially affected.

I’m able to offer free therapy to a limited number of new clients as well. If you are in need of support and struggling financially, please email or call me or book yourself into a free 30 minute Intro Session and we can make a plan.

05/21/2019

Is this type of therapy effective?

We**am based therapy has proven to be as effective as in person therapy. “Research suggests that patients report enhanced therapeutic alliance, increased self-disclosure, and decreased stigma with distance services when compared to face-to-face services.” https://www.mentalhealthcommission.ca/English/focus-areas/e-mental-health Mental Health Commission, 2014

If you are in distress, please contact your nearest distress centre. If it is an emergency, call 9-1-1 or go to your local emergency department

05/08/2019

I started CBT Online to support people who live in more remote areas, have mobility issues, would need to pay for babysitting to come in person, have anxiety over attending, or simply prefer to do therapy online.

I provide counselling online for people living in Ontario as my professional registration is in Ontario and most extended health care benefits and insurance plans are provincially based.

I also have a private practice in Guelph, Ontario, Canada.
To learn more about me, my approach, and how I can support and encourage you, please visit my website for information or to book an appointment -
https://cbtonline.ca

Mary

Online Cognitive Behavioural Therapy (CBT) with a CBT Specialist