Frequently Asked Questions
What Our Sessions Look Like
How do I use this stuff when I'm in the middle of a stressful moment?
During our sessions, we develop practical tools that help with responses to stress. We focus on cultivating present-moment awareness
Are we just going to talk, or are we going to do some actual work?
Expressing yourself is okay, and we acknowledge life events as context with a focus on turning challenges into opportunities for healthier habits
Am I going to get homework or worksheets to do?
It's about practising practical changes because real transformation happens outside our sessions. We ensure they're realistic and suited to your current lifestyle
How do we practice this during virtual or phone appointments?
We outline scenarios and resolve challenges collectively, ensuring you're confident in managing them independently, whether we're talking by phone, video, or in person
Will therapy help me change my responses, or just help me understand why I feel stressed?
While self-awareness is beneficial, regularly practicing learned responses gradually rewires your brain to help you have calmer reactions
Modalities Answered
How do I stop a negative thought loop that feels totally automatic?
CBT helps you identify assumptions and interrupt them early. Our goal is to slow this process by recognizing it early and adopting a more realistic view, preventing the spiral from gaining momentum
What does "dialectical" (from DBT) mean in normal words?
DBT guides us to accept what is rather than blaming ourselves. It encourages us to think, "This situation is hard, AND I still need to make a wise decision now," enabling you to focus on our next move
Why do we focus on solutions in Solution-Focused Brief Therapy instead of trying to address what I am struggling with?
Focusing on solutions (SFBT) uses your existing strengths and resources, helping you move forward. By identifying and expanding on what already works, we generate immediate momentum with less effort
Can I change a habit or reaction I've had for years?
Yes, we don't erase old habits but create new ones that gradually replace them. The brain has well-established grooves for old habits, but through repetition, the new pathway becomes the default, easier route
How do "changing my thoughts" (CBT) and "accepting reality" (DBT) work together?
They balance each other by providing tools to change what you can and strength to endure what you can't. CBT helps shift controllable thoughts and behaviours, while DBT helps you stay steady in unchangeable situations without worsening things
Application in Everyday Life
Can we do anything if I'm just completely stuck and have zero motivation?
We use small steps to build momentum without waiting for motivation. Breaking actions into tiny, low-effort steps helps shift your mindset, making the next move easier
How do we get a handle on constant anxiety or feeling totally overwhelmed?
We use DBT coping skills to calm immediate anxiety, then CBT to address overwhelm. First, we help you steady yourself; then we identify triggers and thoughts, and then create a plan to manage them
Do I need a mental health diagnosis or label to work with you?
These are practical tools for managing stress, thoughts, or habits, usable without a clinical diagnosis. They are clinically proven frameworks for emotional regulation, making decisions, and maintaining clarity
Can this help me deal with relationship stress or setting boundaries?
Yes, we use strategies to develop communication skills that help set boundaries, say no, and handle conflicts without damaging relationships. We focus on practical approaches to asking for what's needed, conserving personal energy, and navigating tough conversations
What if some of this feels too simple to make a difference?
We approach everything with an open mind and work as partners by testing a specific strategy, checking whether it made a difference, and refining it based on your feedback. If it doesn't work, we try a different approach
Seeing the Changes
How do I know if these sessions are helping?
We set clear objectives and regularly evaluate them to ensure progress. We focus on measurable changes like better sleep, fewer thought loops, or calmer conflict handling to see what is working for you
What happens when I start feeling better? Do I still have to keep coming?
As you develop skills and manage challenges on your own, the sessions are scheduled less frequently. This gives you a chance to practice new skills with support, and we slowly decrease the session frequency until you reach your goals
How do I make sure I don't get dependent on you to make decisions?
We use structured frameworks to teach you decision-making using CBT, DBT, and SFBT, aiming to build your confidence and internal compass, not to tell you what to do
What does "success" look like at the end of our work?
Success is having a reliable toolkit to navigate difficult situations calmly and independently. It's about having control over your reactions and knowing how to steady yourself when feeling overwhelmed
Will I be able to keep using these tools on my own when we're done?
Yes, the aim of CBT, DBT, and SFBT is to empower you to become your own practitioner by turning skills into lifelong habits. You'll gain insight into your triggers, thought patterns, and effective strategies, equipping you with a lasting toolkit
What Happens When It Feels Like We Aren't Making Progress
What if we try a strategy and it completely fails in real life?
We don't see them as failures; we see them as opportunities to learn. If a skill didn't work, we reflect on what didn't work and modify our approach for future attempts
Is it normal to feel exhausted when I first start trying to change my habits?
Yes, changing behaviours requires mental effort at first, and trying new ways of doing things is tiring at first, but it becomes easier as new habits form
What happens if I slip up and fall back into my old, bad habits?
We view setbacks as a normal part of learning, emphasizing quick, shame-free recovery over starting over. Slip-ups into old habits are common, so instead of self-criticism, identify triggers, apply DBT skills to accept, and focus on recovery
What if I'm too tired or overwhelmed to practice anything when in-between sessions?
We tailor our strategies to your needs, emphasizing actions that work for you. We adjust our approach, focusing on tolerance skills rather than pushing for significant behavioural changes
What do we do if we feel we aren't making any progress?
We utilize three modalities: CBT, DBT, and SFBT. If CBT seems too focused on the mental aspect, we may consider a behavioural experiment with SFBT or emphasize coping skills through DBT. This combination of approaches helps avoid imposing solutions
Horizon Within Psychotherapy
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Skerrett Psychology
Horizon Within Psychotherapy, supervised by Skerrett Psychology, combines clinical expertise with personalized support to help you reach your goals
All appointments are managed through Skerrett Psychology's JaneApp
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Session types: In-Person · Virtual · Phone
Horizon Within Psychotherapy operates under the professional supervision of Skerrett Psychology Professional Corporation
CRPO Registration #13696
CCPA Member CCC #11247364
Mississauga, ON — Serving clients across Ontario
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Care available in English and Hindi.