Our Self-Esteem Counselling Services

Welcome to Your First Step Toward Stronger Self-Esteem

Taking this first step shows courage. Many people struggle with self-worth, inner criticism, or feeling 'not good enough.' You're not alone, and Turning Tides Counselling & Life Coaching's compassionate self-esteem counselling serving Vancouver and throughout British Columbia is here to support your journey toward a healthier relationship with yourself.

Our specialized self-esteem support available across Metro Vancouver, Fraser Valley, Vancouver Island, and all of B.C. begins with a simple, comfortable conversation. No pressure. No judgment. Just genuine support tailored to your unique needs.

How to Get Started

Starting counselling is easier than you might think. Here's what happens:

• Book Your Free 20-Minute Consultation: This brief, no-obligation conversation helps us understand your needs and answer any questions you have about our approach to building self-esteem
• Choose Your Session Format: Our online counselling services covering Vancouver, Burnaby, Surrey, Richmond, and beyond offer complete flexibility. Connect from anywhere in British Columbia that feels comfortable for you
• Schedule Your First Session: Once you're ready, we'll find a time that works with your schedule. Sessions are typically 50 minutes and available Monday through Wednesday
• Receive Confirmation: You'll get all the details you need, including how to prepare and what to expect

What to Expect in Your First Session

Your initial session is about connection and understanding. It's a safe space to share your story.

We'll explore together: What brings you to counselling right now? How do self-esteem challenges show up in your daily life? What would feeling better about yourself look like?

You'll meet Kotone Frankowski, a Registered Therapeutic Counsellour with specialized training in self-esteem, trauma, and life transitions. She brings warmth, expertise, and a genuine commitment to helping you discover your inherent worth.

During this first conversation, we focus on understanding your unique experiences. Maybe you struggle with negative self-talk. Perhaps past experiences have shaped how you see yourself. Or you might feel stuck in patterns that keep you from recognizing your own value. Whatever your story, it matters here.

Our approach is collaborative. We'll discuss what's working in your life and what isn't. Together, we'll identify goals that feel meaningful to you. Some people want to quiet their inner critic. Others hope to set healthier boundaries or build confidence in relationships or work.

The therapeutic methods we use are grounded in research and tailored to you. Turning Tides Counselling & Life Coaching's approach integrates Internal Family Systems (IFS), somatic approaches, Acceptance and Commitment Therapy (ACT), and other evidence-based practices. These aren't just techniques. They're pathways to understanding yourself with compassion and building lasting change.

Your Questions Answered

Is counselling right for me if I've never done it before?Absolutely. Many clients come to us as first-time counselling seekers. Our trauma informed self-esteem counselling available in Victoria, Nanaimo, Kelowna, Kamloops, and across B.C. is designed to feel approachable and supportive, especially for those new to therapy.

What if I'm not sure I can afford it?Individual sessions are affordably priced, and we offer a sliding scale option for those who qualify. Many clients find that coverage may be available through their insurance provider, including Canada Life, Green Shield Canada, Manulife, SunLife, and Pacific Blue Cross. We'll provide you with receipts to submit for reimbursement based on your individual policy.

How long will I need counselling?Every journey is different. Some people find meaningful progress in a few months. Others benefit from longer-term support. We'll check in regularly about your progress and adjust our work together based on what feels right for you.

What if I feel nervous or unsure during the first session?That's completely normal. Feeling nervous shows you're taking this seriously. Our space is designed to help you feel at ease. You can share as much or as little as feels comfortable. There's no rush, and you're always in control of the pace.

Can I really do this online?Yes. Our virtual counselling services reaching Prince George, Fort St. John, Terrace, and remote areas of Northern B.C. provide the same depth and connection as traditional sessions. Many clients appreciate the comfort and convenience of connecting from their own space.

What makes your approach different?Turning Tides Counselling & Life Coaching's self-esteem work is rooted in understanding how past experiences shape present beliefs. We don't just address symptoms. We explore the deeper patterns that keep you stuck. Our methods honour your whole self, integrating mind and body, past and present, pain and possibility.

Ready to Take the Next Step?

You deserve to feel good about who you are. Our self-esteem counselling serving Whistler, Squamish, Abbotsford, Chilliwack, and communities throughout British Columbia is here to help you build that foundation.

Book your free 20-minute consultation today:

Click here to schedule online

Prefer to reach out directly? Contact us:

You're Not Alone in This

Building self-esteem is a journey, not a destination. It takes time. It takes support. And it takes someone who believes in your capacity to heal and grow.

At Turning Tides Counselling & Life Coaching, we believe that everyone deserves to feel worthy, capable, and valued. Our compassionate counselling services available in Nelson, Cranbrook, Revelstoke, and throughout the Kootenays are designed to help you discover the strength that's already within you.

Your story matters. Your healing matters. And taking this first step? That matters most of all.

We're here when you're ready.

Step 2: Your First Sessions & Getting to Know Each Other

The beginning of your self-esteem counselling journey is about building connection, understanding your story, and creating a foundation for meaningful change. These initial sessions are collaborative and compassionate, designed to help you feel safe, heard, and hopeful about the work ahead.

What Happens During Your First Sessions

Your early sessions focus on understanding where you are now and where you want to go. This isn't about filling out forms or being evaluated. Instead, it's a series of warm, open conversations where we explore your experiences, challenges, and hopes together.

We'll talk about:

• Your current struggles with self-esteem and how they show up in your daily life
• Past experiences that may have shaped how you see yourself
• Patterns you've noticed in your thoughts, feelings, and relationships
• What you've already tried and what has or hasn't helped
• Your strengths, values, and the qualities you want to nurture
• Your goals for counselling and what feeling better would look like for you

These conversations happen at your pace. You share what feels right. There's no pressure to reveal everything at once. Healing unfolds gradually, and we honour that process.

How We Work Together

Our trauma informed self-esteem counselling serving Vancouver, Burnaby, Surrey, Richmond, and communities across British Columbia recognizes that low self-worth often has roots in painful past experiences. We approach your story with sensitivity, respect, and care.

During these first sessions, I'll explain how we'll work together using approaches informed by Internal Family Systems (IFS), somatic awareness, Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), and Dialectical Behavior Therapy (DBT). Don't worry about the terminology. What matters is this: we'll use methods that help you understand yourself more deeply, shift unhelpful patterns, and build genuine self-compassion.

You'll also learn how sessions work. Each session is 50 minutes, conducted online via secure video platform. We'll discuss how often we'll meet, usually weekly to start, and how we'll stay connected between sessions through supportive email check-ins if needed.

Setting Goals That Matter to You

Goal setting isn't about creating a rigid checklist. It's about clarifying what truly matters to you and what you want to feel, experience, and become.

Together, we'll explore questions like:

• What would it feel like to genuinely like yourself?
• How would your life be different if you stopped the harsh self-criticism?
• What relationships or opportunities would open up with stronger self-worth?
• What parts of yourself do you want to reconnect with or discover?

Your goals might include things like reducing negative self-talk, feeling more confident in social situations, setting healthy boundaries, healing from past trauma that damaged your self-image, or simply learning to treat yourself with kindness. Whatever matters to you, that's what we'll focus on.

What to Prepare Before Your First Session

You don't need to do anything elaborate to prepare. Just show up as you are. That said, some clients find it helpful to reflect on a few things beforehand:

Practical Details to Know

Before your first session, make sure you have:

• A quiet, private space where you can talk openly without interruption
• A reliable internet connection and a device with camera and microphone
• The secure video link I'll send you after booking (test it beforehand if possible)
• A notebook or journal if you like to write down insights or reflections
• A glass of water and tissues nearby (emotions can surface, and that's okay)
• An open heart and willingness to explore, even when it feels uncomfortable

Sessions are 50 minutes long. We'll use that time fully, but I'll also make sure we end gently, giving you space to transition back to your day.

Common Concerns About Starting Counselling

'What if I don't know what to say?'That's completely normal. I'll guide our conversation with gentle questions. You don't need to have it all figured out. We'll discover things together.

'Will I have to talk about painful things right away?'No. We move at your pace. Building safety and trust comes first. You're always in control of what you share and when.

'What if I cry or get emotional?'Emotions are welcome here. Tears, anger, sadness, relief. All of it. Feeling your feelings is part of healing, and I'll be right there with you, holding space without judgment.

'How will I know if this is working?'Change often starts subtly. You might notice small shifts first. Fewer harsh thoughts. A bit more patience with yourself. Moments of calm. We'll check in regularly about what you're noticing and adjust our approach as needed.

'What if I've tried therapy before and it didn't help?'Every counselling relationship is different. Our specialized self-esteem counselling available in Metro Vancouver, Vancouver Island, Fraser Valley, Interior B.C., and throughout British Columbia is tailored specifically to you, informed by trauma research and focused on deep, lasting change. What didn't work before doesn't mean nothing will work. Let's explore what might be different this time.

Understanding Your Insurance Coverage

Many clients use their extended health benefits to access counselling. Turning Tides Counselling & Life Coaching's services are recognized by major insurance providers including Canada Life, Green Shield Canada, Manulife, SunLife, and Pacific Blue Cross.

Important to know: Coverage varies based on your individual policy. Before your first session, it's helpful to contact your insurance provider and ask:

• Does my plan cover counselling with a Registered Therapeutic Counsellor?
• How many sessions are covered per year?
• What is my coverage amount per session?
• Do I need a referral or pre-authorization?

You'll pay for sessions at the time of service, and I'll provide you with a detailed receipt you can submit to your insurance company for reimbursement. If you have questions about this process, we can discuss it during your free 20-minute consultation.

Between Sessions Support

Healing doesn't only happen during our scheduled time together. Between sessions, you might have insights, questions, or moments when you need a bit of encouragement. I offer supportive email check-ins to help you stay connected to the work we're doing and feel supported throughout the week.

These aren't meant to replace sessions, but they can be a helpful touchpoint as you integrate what you're learning and navigate challenges that come up.

Your Journey Starts Here

These first sessions are the beginning of something important. A chance to be truly seen, to speak your truth, and to start building the self-worth you deserve. You don't have to keep struggling alone with self-doubt and harsh inner voices.

Our compassionate self-esteem counselling serving Kelowna, Kamloops, Victoria, Nanaimo, Prince George, and communities throughout British Columbia is here to walk alongside you. Together, we'll uncover your strengths, heal old wounds, and help you develop a kinder, more authentic relationship with yourself.

Ready to take this step? Book your first session through our secure online platform and begin your journey toward genuine self-acceptance and confidence.

Book Your First Session

Not sure yet? Start with a free 20-minute consultation to ask questions and see if we're the right fit.

Step 3: Your Therapeutic Journey

Once we've established our foundation together, your regular counselling sessions become a dedicated space for healing, growth, and building the self-esteem you deserve. Each session is carefully structured to honour your unique experience while providing practical tools and insights you can use between our meetings.

What Happens During Sessions

Our 50-minute sessions at Turning Tides Counselling & Life Coaching serving Vancouver and communities across British Columbia follow a compassionate, collaborative rhythm designed to support your self-esteem work. Here's how we typically spend our time together:

Therapeutic Approaches We Use

Our self-esteem focused counselling available throughout British Columbia draws from several evidence-based approaches, always tailored to what serves you best. As a Registered Therapeutic Counsellor with specialized training in trauma, I integrate these methods thoughtfully:

• Internal Family Systems (IFS) Informed Work: We explore the different parts of yourself, including the inner critic that undermines your self-worth. By understanding these parts with curiosity rather than judgment, you can develop a more compassionate relationship with yourself.
• Somatic Approaches: Your body holds wisdom about your self-esteem. We pay attention to physical sensations, tension patterns, and the nervous system's role in how you experience yourself. This might include breathwork, grounding techniques, or noticing where you feel confidence or shame in your body.
• Trauma Informed Care: Many self-esteem struggles have roots in past experiences. Our work together recognizes this connection, creating safety as we gently address how earlier relationships or events shaped your self-perception.
• Cognitive Approaches: We examine the thought patterns that keep you stuck in negative self-beliefs. You'll learn to recognize distorted thinking and develop more balanced, truthful ways of seeing yourself.
• Mindfulness and Present Moment Awareness: Building self-esteem requires being present with yourself as you are now. We practice bringing kind attention to your current experience without judgment.
• Strengths-Based Exploration: Together, we uncover the qualities, resilience, and capabilities you already possess but may not fully recognize. This isn't about creating false confidence but about seeing yourself more completely.
• Dialectical Behavior Therapy (DBT) Skills: When emotions feel overwhelming or you struggle with self-destructive patterns, DBT tools help you regulate feelings, tolerate distress, and interact with others in ways that reinforce your worth.

Between Session Practices

Healing doesn't only happen in our sessions. The work you do between our meetings is where real transformation takes root. I'll support you with practices tailored to your needs and capacity. These aren't assignments or homework in the traditional sense. They're invitations to continue your healing journey throughout the week.

Reflective Practices: You might keep a journal to notice patterns in your self-talk, record moments when you felt confident or capable, or explore questions we've discussed in session. Some clients find it helpful to write letters to themselves from a compassionate perspective.

Self-Compassion Exercises: I'll introduce specific practices you can use when the inner critic gets loud. These might include loving-kindness meditations, mirror work, or simple phrases that help you respond to yourself with the kindness you'd offer a dear friend.

Experimenting with New Behaviours: Building self-esteem often means trying things that feel uncomfortable at first. Setting a small boundary. Speaking up about your needs. Trying an activity you've avoided. We'll identify experiments that feel manageable and meaningful to you.

Noticing and Naming: Throughout your week, you'll practice awareness. Noticing when shame arises. Naming the part of you that's being critical. Recognizing moments of genuine pride or accomplishment, even small ones.

Working with Your Parts: If we're using Internal Family Systems approaches, you might spend time in conversation with different parts of yourself, offering them curiosity and compassion as we've practiced together.

Tracking Your Progress

At Turning Tides Counselling & Life Coaching, we believe progress looks different for everyone. Rather than relying on standardized measures, we track your growth through meaningful conversations and reflections that honour your unique journey.

Throughout our work together, we'll have regular discussions about what's shifting for you. You might notice you're speaking to yourself more kindly. Perhaps you're setting boundaries you couldn't before. Maybe the critical voice is still there, but it doesn't control you the way it used to. These are the real markers of healing.

We'll explore questions together: What feels different in your daily life? Where do you notice more ease or confidence? What challenges remain? What parts of yourself are you getting to know better? These check-ins help us understand what's working and where we might need to adjust our approach.

Some clients find it helpful to reflect on specific areas like relationships, work, self-care, or emotional regulation. We might revisit the intentions you set at the beginning of our work together, noticing how your relationship with yourself has evolved. This isn't about measuring up to external standards. It's about recognizing your own growth and honouring the courage it takes to change how you see yourself.

Support Between Sessions

You're not alone between our meetings. Our professional counselling services available across British Columbia include ongoing support to help you stay connected to your healing process.

Email Support: If something comes up between sessions, you can reach out via email. While I can't provide therapy through email, I can offer brief guidance, answer questions about practices we've discussed, or help you feel supported until we meet again.

Post-Session Reflections: After our sessions, I may send you a brief email highlighting key insights or reminding you of practices we discussed. This helps you carry the work forward and reinforces what emerged during our time together.

Resource Sharing: I'll share articles, exercises, or other materials that support your specific self-esteem work. These resources are carefully selected to complement what we're exploring in sessions.

Crisis Support: If you're in crisis, I'll ensure you have access to appropriate resources and emergency contacts. Your safety and wellbeing are always the priority.

Your Role in the Process

This is your journey, and you're the expert on your own experience. My role is to walk alongside you, offering guidance, tools, and a compassionate presence. But the insights, choices, and changes are yours.

Healing self-esteem takes courage. It means facing parts of yourself you may have learned to hide or reject. It requires patience as you unlearn old patterns and practice new ways of being. And it asks for self-compassion when progress feels slow or you stumble.

You get to decide what we focus on, what pace feels right, and what practices resonate with you. This collaborative approach ensures the work we do together truly serves your healing and growth.

Ready to Begin Your Healing Journey?

Our specialized self-esteem counselling serving Vancouver, Victoria, Kelowna, and communities throughout British Columbia is designed to help you develop a kinder, more authentic relationship with yourself. Whether you're struggling with persistent self-criticism, recovering from experiences that damaged your self-worth, or simply wanting to feel more confident in who you are, this work can help.

Sessions are available online, making it easy to access support from anywhere in the province. As a Registered Therapeutic Counsellour with certification in trauma work from Evergreen Certifications, I bring both professional expertise and genuine compassion to our work together.

Book your session today through our secure online platform and take the next step toward the self-esteem you deserve: https://www.colib.io/booking/turning-tides-coaching-counselling

Coverage may be available through your extended health benefits, depending on your individual policy with providers like Manulife, Canada Life, or Pacific Blue Cross.

Step 4: Consolidating Your Progress and Planning for the Future

You've reached an important milestone in your self-esteem counselling journey. Step 4 is about recognizing how far you've come, evaluating the real changes you've made, and creating a sustainable plan to maintain and build upon your progress.

Understanding Your Progress

By this stage in your counselling, you've likely noticed meaningful shifts in how you see yourself. These changes might show up in small ways at first. You might find yourself speaking more kindly to yourself when you make a mistake. You might notice you're less likely to dismiss a compliment. You might feel more comfortable setting boundaries in relationships or pursuing something you've always wanted to try.

Progress in self-esteem work isn't always dramatic. It's often quiet and gradual. That's actually how lasting change happens.

Evaluating Your Growth

As we move toward completion, we'll take time to reflect on your journey together. This reflection helps you see the progress that might otherwise feel invisible. We'll explore:

• How your relationship with yourself has shifted
• Changes in how you interact with others
• New coping strategies you've developed and are using
• Moments when you've shown up for yourself differently
• Beliefs about yourself that have softened or changed
• Situations that once felt overwhelming but now feel manageable

This isn't about measuring yourself against some external standard. It's about noticing the genuine shifts in how you feel about yourself and how you move through the world.

Signs You May Be Ready for Completion

Readiness for completion looks different for everyone. You might be ready when you notice:

• You're using the tools and approaches we've explored without needing to think about them
• You can identify and challenge unhelpful self-talk more easily
• You feel more grounded in your own worth, even on difficult days
• You're making decisions based on what feels right for you, not what you think you should do
• You have a clearer sense of your values and what matters to you
• You're experiencing fewer moments of harsh self-judgment, or you recover from them more quickly
• You feel confident in your ability to handle challenges that come up
• You're ready to continue this work independently with the foundation we've built

Completion doesn't mean you've 'fixed' yourself or that you'll never struggle again. It means you have the awareness, tools, and self-compassion to navigate your own healing moving forward.

Creating Your Maintenance Plan

One of the most important parts of Step 4 is developing a plan to maintain the progress you've made. This is your personal roadmap for the months and years ahead.

Your maintenance plan might include:

• Daily or weekly practices that support your self-esteem (journalling, reflection time, movement, creative expression)
• Specific strategies to use when you notice old patterns returning
• Ways to continue building on the strengths you've discovered
• Identifying your personal warning signs that you might benefit from additional support
• Creating a list of resources and reminders of what you've learned about yourself
• Planning how you'll celebrate and acknowledge your ongoing growth

We'll work together to make sure your maintenance plan feels realistic and sustainable. It's not about adding more pressure to your life. It's about weaving the insights and practices you've discovered into the life you're already living.

Ongoing Support Options

Completing your counselling doesn't mean you're on your own. Our trauma informed counselling services serving all of British Columbia remain available to you in several ways.

Between-session email support: After we complete our regular sessions, you can reach out via email if something comes up or you need a gentle reminder of what we've discussed.

Occasional check-in sessions: Many clients find it helpful to schedule a session every few months or at times of transition or stress. This gives you a chance to reconnect, celebrate what's working, and address anything that's shifted.

Our CPTSD support group and therapy book club: If you've experienced trauma that's affected your self-esteem, our community groups offer ongoing connection and learning. These groups meet regularly and provide affordable access to shared healing and psychoeducation.

Life coaching services: If you want to continue working on mindset shifts, discovering your life purpose, or building on the self-actualization work we've started, life coaching can be a natural next step.

Return to counselling: If life circumstances change or you find yourself struggling, you can always return to individual counselling. There's no shame in this. Many people benefit from returning to counselling at different life stages.

What to Expect in Your Final Sessions

As we approach completion, we'll spend time:

• Reviewing the specific changes you've made and how you've made them
• Identifying the strengths and resources within you that have supported your growth
• Discussing what you've learned about yourself
• Creating written reminders of your insights and progress
• Practising any strategies one more time together
• Talking about what might trigger old patterns and how you'll respond
• Discussing how to reach out if you need support in the future

This process helps anchor your progress and gives you concrete tools to carry forward.

Celebrating Your Growth

Before we close, we want to honour the work you've done. Self-esteem counselling requires courage. It asks you to look honestly at yourself, to challenge beliefs you may have held for years, and to try new ways of being. That takes real strength.

The changes you've made are yours. You did this work. You showed up. You were willing to be vulnerable and to try something different. That's what creates lasting change.

Moving Forward with Confidence

As you move into this next chapter, remember that growth isn't linear. You'll have days when you feel solid in your self-worth and days when doubt creeps back in. Both are normal. What matters is that you now have the awareness and tools to work with those moments differently than you did before.

You've built a foundation of self-compassion and understanding. You know yourself better. You've experienced what it feels like to treat yourself with kindness. That knowledge doesn't disappear. It becomes part of who you are.

Ready to Take the Next Step?

If you're ready to complete your self-esteem counselling journey or if you'd like to discuss what ongoing support might look like for you, we're here to help. You can book your final sessions or explore our other services through our online booking platform.

Book your completion sessions or explore ongoing support options at: https://www.colib.io/booking/turning-tides-coaching-counselling

Our trauma informed counselling services are available across British Columbia, including Vancouver, Victoria, Kelowna, Kamloops, and communities throughout the province. Whether you choose to continue with occasional sessions, join one of our community groups, or move forward independently, we're proud of the work you've done and the person you're becoming.

You've got this. And we're always here if you need us.