3 Easy Steps
Therapy shouldn’t be a mystery.
We provide therapy that actually fits your vibe, and most importantly fits your unique needs. Join us in therapy without the overthinking – just step in.
Step 1
Therapist Matcher
Complete this form to help us match you with the best therapist for your needs
Step 2
Say Hello
Connect from home for your free 15 minutes virtual call with your future therapist
Step 3
We've Matched
Get started with booking your first session for the package of your choice
No more “I should probably try therapy” energy – let’s actually do it.
What You’ll Gain From This Program
A deep understanding of the causes & manifestations of depression
The ability to recognize negative thought patterns, and improved emotional regulation and cognitive flexibility.
Practical techniques
For emotional regulation and cognitive restructuring to alleviate depressive symptoms and improve emotional well-being.
A restored sense of self-efficacy
Enhanced psychological resilience, and improved quality of life, ensuring long-term emotional balance and mental health.
Course Overview
Session 1: Understanding Depression & Emotional Regulation Basics
Gain a deep understanding of the roots and manifestations of depression, recognize negative emotions and thoughts, and master basic emotional regulation techniques.
Causes & Symptoms of Depression
- Explore the physiological, cognitive, and emotional dimensions of depression to understand its origins and impacts on daily life.
- Learn to identify common symptoms of depression, such as low mood, loss of interest, and feelings of helplessness, and understand their effects on life, work, and relationships.
Tools for Emotional Recognition & Management
- Introduce the “Emotion Wheel” to help identify subtle changes in depressive emotions and enhance emotional awareness.
- Learn emotional regulation techniques, such as deep breathing and meditation, to effectively counteract the negative feelings brought on by depression and restore emotional balance.
Building an Emotional Regulation Framework
- Develop a daily practice of recording emotions and thoughts to identify the sources of negative thinking and emotional reactions.
Session 2: Identifying & Adjusting Negative Thoughts to Restore Cognitive Flexibility
Learn to recognize and adjust negative thoughts, improve emotional states, and gradually change your perspective on life.
Recognizing Negative Thinking Patterns in Depression
- Use a “Thought Record Sheet” to identify common negative thinking patterns, such as catastrophizing, black-and-white thinking, and excessive self-criticism.
- Look at how these patterns make depressive feelings worse and affect someone's mood and actions.
Cognitive Restructuring and Emotional Transformation
- Master cognitive restructuring techniques to replace negative thoughts with more constructive ones, alleviating depressive symptoms.
- Apply the “Emotion ABC Model” to analyze the impact of negative thoughts on emotions and use alternative thinking to improve emotional responses.
Restoring Cognitive Flexibility
- Emphasize flexible thinking approaches to help you view issues from different perspectives, reducing pessimism and negative emotional reactions.
- Gradually restore psychological balance and resilience by adjusting thought patterns.
Session 3: Strengthening Psychological Resilience & Self-Compassion for Long-Term Emotional Health
Develop skills in psychological resilience and self-compassion to maintain emotional health and psychological stability in daily life.
Fostering Self-Compassion & Acceptance
- Practice self-compassion and acceptance to reduce self-criticism and cultivate kindness and understanding toward yourself.
- Introduce mindfulness meditation and self-acceptance techniques to enhance emotional resilience and alleviate guilt and self-blame.
Building Psychological Resilience & Emotional Recovery
- Learn strategies from positive psychology, such as gratitude exercises and emotional recovery techniques, to strengthen psychological resilience.
- Introduce practical methods for managing life stress and challenges, gradually establishing a long-term emotional management system.
Setting Long-Term Goals & Action Plans
- Create a personalized, long-term emotional management plan to monitor emotional changes and take proactive actions.
- Achieve self-improvement through small, actionable steps, enhancing quality of life and reducing the recurrence of depressive symptoms.
Healing from Hopelessness
Emerging from the Shadows and Opening New Horizons
This course focuses on emotional regulation and cognitive restructuring, designed to help you identify and manage depressive emotions, restore your sense of self-efficacy, and build psychological resilience. Using simple yet practical psychotherapy tools, it aims to guide you gradually out of the shadows of depression and help you rediscover light and hope in your life.
Through this course, you will master effective emotional regulation and cognitive adjustment techniques, cultivate self-compassion and psychological resilience, and gradually emerge from the shadows of depression to rediscover light and hope in life.
Hear from our clients…
It’s such a relief to talk to someone who actually gets what it’s like being LGBTQ+. No weird looks, no judgment—just real support. I can finally be myself.
They really understand what it’s like growing up with Asian family expectations. I didn’t have to explain everything from scratch. Therapy helped me find a way to set boundaries without feeling like I was disrespecting my culture.
I honestly couldn’t do therapy if it weren’t for the evening and weekend times. They really work around my schedule, and it never feels rushed. Super knowledgeable and easy to talk to.
I was completely burnt out from work. As a healthcare worker, I’m used to putting others first—but therapy helped me draw the line and get some balance back.
I used to feel like anxiety was running the show. Now, I’ve actually got tools that help. I finally feel like I’m in the driver’s seat.
It’s so ADHD-friendly here. The sessions have structure, but there’s also room to adapt depending on how my brain’s working that day. No judgment—just stuff that actually helps.
For the first time in a long time, I feel safe opening up. It’s clear they really understand trauma, and the way they show up—it just makes healing feel doable.
I was totally running on empty. Therapy helped me reset, figure out where to draw the line, and start feeling like myself again.
Accepted by Insurance Providers
Direct Billing Available with Our Partners
+12 of the best insurance providers in Canada trusts us to provide you with the highest level of care and service.
Questions About Counselling for Depression
Is this program covered by insurance?
Yes, we offer direct billing with most major Canadian insurance providers, including Sun Life, Manulife, Canada Life, and Pacific Blue Cross — the same coverage available across our other services.
Is this program enough if I'm having thoughts of suicide or self-harm?
No — this structured program is designed for mild-to-moderate depression, not as crisis support. If you’re having thoughts of suicide or self-harm, please reach out right away: call or text 988 (Canada’s Suicide Crisis Helpline, available 24/7), or call 310-6789 for BC’s Mental Health Crisis Line. If you’re in immediate danger, call 911 or go to your nearest emergency department. You’re also welcome to mention this on your matching call — we’ll help connect you with the right level of support rather than placing you straight into this program.
How do I know if what I'm feeling is depression, or just a rough patch?
Everyone has low points, so the real question is usually how long it’s lasted and how much it’s affecting your day-to-day life — sleep, energy, interest in things you usually enjoy, relationships, work. If you’re not sure, our free Depression Quiz is a quick way to get a clearer picture before booking, or you can just ask about it on your free matching call.
Is this different from working through depression in ongoing individual counselling?
Depression often comes up as one thread within broader, open-ended individual counselling. This program is different in that it’s entirely dedicated to it — a focused three-session structure built around specific tools for emotional regulation and cognitive restructuring, rather than being one topic among several.
Should I still do this if I'm already taking antidepressant medication?
Yes — this program is meant to work alongside medication, not replace it. Combining psychotherapy with medication is often more effective than either alone, though any questions about adjusting or stopping medication should always go through your prescribing doctor, not your therapist.
What happens after the three sessions if I need more support?
That’s completely normal — depression doesn’t always fully lift in three sessions. Your therapist will check in on how you’re doing along the way, and moving into ongoing individual counselling afterward is a natural next step if you want or need more time.
Meet Your Future Therapist
Lori Wang
Registered Clinical Counsellor
Works With
- Children & Teens
- Adults
- Couples & Partners
Speaks
- English
- Mandarin
Kemmy Wong
Registered Social Worker
Works With
- Teens & Adults
- Couples & Families
Speaks
- English
- Mandarin
- Cantonese
Kelsey Lee
Registered Clinical Counsellor
Works With
- Teens & Adults
- Couples & Families
Speaks
- English
- Hakka
- Mandarin
- Cantonese
Raajbir Virk
Registered Clinical Counsellor
Works With
- Children, Teens & Adults
- Couples & Families
Speaks
- English
- Punjabi
- Hindi
Ann
Registered Clinical Counsellor
Works With
- Teens & Adults
- Couples & Families
Speaks
- English
- Mandarin