Our Mindfulness-Based Therapy Services

Step 1: Your First Connection with Mindfulness-Based Therapy

Welcome to Turning Tides Counselling & Life Coaching. We're glad you're considering mindfulness-based therapy as part of your healing journey. This first step is all about getting to know each other and understanding how we can best support you.

What Happens During Initial Contact

When you reach out to us, you're taking an important step toward greater peace and emotional wellbeing. Our team will respond to your inquiry within one business day. We keep things simple and welcoming from the very start.

Your first interaction might be a brief phone conversation or email exchange where we learn a little about what brings you here. There's no pressure, no lengthy forms to fill out. Just a genuine conversation about your needs and how mindfulness-based therapy might help.

The Free 20-Minute Consultation

Before you commit to anything, we offer a complimentary 20-minute consultation. This is your chance to:

• Share what's been challenging for you
• Learn how mindfulness-based approaches work
• Ask any questions about the process
• Determine if this feels like the right fit for you

Think of it as a chance to meet and see if we're a good match. There's no obligation, and we want you to feel comfortable moving forward.

What to Expect

During your first full session, you'll experience a warm, non-judgmental space. Kotone Frankowski, our Registered Therapeutic Counsellor, will take time to understand your background, your experiences, and what you hope to achieve through therapy.

You'll learn about mindfulness-based therapy and how it helps with emotional regulation, stress reduction, and healing. If you've experienced trauma or difficult emotions, we approach this with care informed by trauma research. We'll also guide you through a brief mindfulness practice so you can experience the approach firsthand.

Sessions are 50 minutes long and can be conducted online from anywhere in British Columbia or beyond. We work with you to find a time that fits your schedule.

Getting Started: Your Options

You have several ways to begin your journey with us.

Frequently Asked Questions About Getting Started

Is mindfulness-based therapy right for me?

Mindfulness-based therapy works well for many people, especially those dealing with stress, anxiety, emotional overwhelm, or the lingering effects of difficult experiences. During your consultation, we'll talk honestly about whether this approach aligns with your needs. If it doesn't seem like the best fit, we'll let you know.

What if I've never meditated before?

You don't need any experience. Mindfulness isn't about clearing your mind or being 'good' at meditation. It's about learning to be present with what's happening right now, with kindness toward yourself. We'll teach you everything you need to know, step by step.

How much does it cost?

Individual sessions are affordable and competitively priced. We also offer a sliding scale option for those who need it. Coverage may be available based on your individual insurance policy with providers like Canada Life, Green Shield Canada, Manulife, SunLife, or Pacific Blue Cross. We're happy to discuss payment options during your consultation.

Can I do sessions online?

Yes. All our sessions are conducted online through a secure, private platform. This means you can access therapy from the comfort of your home, whether you're in Vancouver, across British Columbia, or anywhere else. We serve all of British Columbia and offer international online services as well.

What if I'm nervous about opening up?

That's completely normal. Many people feel nervous before their first session. We create a safe, confidential space where you can share at your own pace. There's no pressure to discuss anything you're not ready for. Trust builds naturally over time.

How long does therapy usually take?

This varies from person to person. Some people benefit from a few sessions, while others work with us over several months. During your first session, we'll talk about what realistic progress looks like for your specific situation. You're always in control of your pace.

What happens to my information?

Your privacy is sacred to us. Everything you share is kept strictly confidential in accordance with British Columbia's privacy laws. We use secure systems to protect your personal information, and we never share details without your permission, except in rare situations where safety is at risk.

Can I bring someone with me to my first session?

Your first session is designed as a private conversation between you and Kotone. This allows us to build trust and understand your unique situation. If you're interested in couples or family sessions later, we can certainly explore that option.

What Mindfulness-Based Therapy Offers You

Mindfulness-based therapy combines the science of mindfulness with therapeutic support. You'll learn to observe your thoughts and feelings without judgment, develop greater emotional awareness, and build resilience. This approach helps many people find relief from anxiety, process difficult emotions, and reconnect with a sense of calm and purpose.

We use approaches informed by Internal Family Systems, somatic experiencing, dialectical behaviour therapy, and other evidence-based methods, all tailored to what works best for you.

A Word of Reassurance

If you're considering therapy for the first time, it's natural to feel uncertain. Know that seeking support is a sign of strength, not weakness. You're taking care of yourself by exploring options that could help you feel better. We're here to walk alongside you on this journey, at whatever pace feels right.

You don't have to figure everything out before you reach out. That's what we're here for.

Ready to Take the Next Step?

Reach out whenever you're ready. There's no rush, and there's no judgment. We're here to support you.

Book your free 20-minute consultation today:

• Schedule online
• Email: info@turningtidestoday.com
• Phone: 778-321-6058

Learn more about our services:

• Visit our website
• Explore all our services
• View our Psychology Today profile

We look forward to connecting with you.

Step 2: Getting to Know You and Setting Your Direction

Welcome to the second step of your mindfulness-based therapy journey with Turning Tides Counselling & Life Coaching. This is where we truly begin to understand who you are, what matters most to you, and where you want to go. Think of this phase as building the foundation for meaningful change.

What Happens in Your First Sessions

Your first session is about connection and discovery. We'll spend time getting to know your story, your experiences, and what brought you here. There's no rush, no judgment. We're simply having a conversation where you can share at your own pace.

During these initial sessions, we'll explore several important areas together:

• Your personal history and background
• What's been challenging for you lately
• Your hopes and what you'd like to feel different
• How stress, anxiety, or difficult emotions show up in your daily life
• Your values and what truly matters to you
• Your experience with mindfulness or meditation, if any

This isn't a clinical interrogation. It's a warm, collaborative conversation designed to help us both understand what will serve you best.

How We Get to Know Your Needs

Rather than formal questionnaires or clinical assessments, we use thoughtful conversations and reflections. As we talk together, patterns emerge. We notice what resonates with you. We listen to what you're really saying beneath the words.

We might explore your current coping strategies and what's working or not working for you. We'll discuss how your body responds to stress. We'll talk about your relationships and how you navigate emotions with others. All of this helps us understand the full picture of who you are.

Some clients find it helpful to reflect on specific situations where they felt stuck or overwhelmed. Others prefer to talk about their strengths and what they've already overcome. We follow your lead.

Setting Goals That Matter to You

Goal setting is deeply personal. We don't impose targets on you. Instead, we work together to identify what would genuinely improve your life.

Your goals might include things like:

• Feeling calmer and more grounded in daily life
• Managing anxiety or racing thoughts more effectively
• Healing from past experiences and building resilience
• Improving how you respond to difficult emotions
• Strengthening your relationships through better emotional awareness
• Discovering your authentic self and what brings you purpose
• Developing a stronger sense of peace and acceptance

We'll talk about what success looks like for you. Not what you think you should want, but what would actually make your life feel better. We'll make sure your goals are meaningful and achievable, and we'll revisit them as you grow and change.

Understanding Mindfulness-Based Therapy

If mindfulness is new to you, we'll explain how it works in a way that makes sense. Mindfulness simply means paying attention to the present moment with kindness and curiosity, rather than judgment. It's not about clearing your mind or achieving some perfect state. It's about noticing what's happening right now, inside you and around you.

In our work together, we'll use mindfulness practices to help you:

• Develop awareness of your thoughts and feelings without getting caught in them
• Calm your nervous system and reduce stress
• Build emotional resilience and flexibility
• Connect more deeply with yourself and others
• Respond to life's challenges with greater wisdom and compassion

We'll explain how mindfulness connects with other therapeutic approaches we use, including Internal Family Systems work, somatic practices, cognitive techniques, and acceptance-based strategies. Everything is tailored to what works best for you.

What to Prepare and Bring

You don't need to bring much. Here's a simple checklist to help you prepare:

Addressing Common Concerns

Will I have to share everything about my past? No. You share what feels safe and right for you. We move at your pace. There's no pressure to disclose anything before you're ready.

What if I don't know what I want to work on? That's completely normal. Many people come in feeling uncertain. We'll explore together, and clarity often emerges through our conversations. Your job isn't to have all the answers.

Is mindfulness religious or spiritual? Mindfulness itself is not tied to any religion or belief system. It's a practical skill anyone can learn. We adapt it to align with your own values and beliefs, whatever those may be.

What if I'm not good at meditating? There's no such thing as being bad at mindfulness. It's not a performance. Even noticing that your mind wandered is mindfulness. We'll find approaches that feel natural and comfortable for you.

How long does this phase take? Typically, we spend one to three sessions getting to know you and establishing your direction. Some people need more time, and that's fine. We'll move forward when it feels right.

Session Details and What to Expect

Your sessions will be 50 minutes long. We offer flexible scheduling to fit your life. Sessions are available online, which means you can join from anywhere in British Columbia or beyond. This gives you comfort, convenience, and the ability to create a peaceful space for your healing.

Between sessions, you might receive a brief email reflecting on what we discussed and any practices or reflections to explore. This helps you stay connected to your progress and gives you space to deepen your insights.

Moving Forward Together

Step 2 is about building trust, clarity, and shared understanding. By the end of this phase, you'll have a clear sense of where you're heading and how mindfulness-based therapy can support you. You'll understand our approach, and we'll understand you.

This is collaborative work. You're not a passive recipient of therapy. You're an active partner in your own healing and growth. Your voice, your experiences, and your wisdom matter deeply in this process.

Ready to take this step? We're here to support you.

Book your first session today through our online booking platform:

https://www.colib.io/booking/turning-tides-coaching-counselling

If you have questions before booking, reach out to us at info@turningtidestoday.com or call 778-321-6058. We're happy to chat about how we can support your journey.

Step 3: Your Mindfulness-Based Therapy Journey

You've taken the first important steps toward healing. Now we move into the heart of your therapeutic work. Step 3 is where transformation happens through consistent practice, meaningful reflection, and the development of skills that will serve you throughout your life.

What to Expect in Your Sessions

Each session with our Registered Therapeutic Counsellor is designed as a collaborative space where you and your therapist work together. Your sessions last 50 minutes and follow a rhythm that supports both deep work and practical learning.

Your Session Structure

The Therapeutic Approaches We Use

Our Registered Therapeutic Counsellor draws from several evidence-based approaches, each carefully selected to support your unique healing journey.

• Internal Family Systems (IFS) informed work: This approach recognizes that different parts of you have different needs and perspectives. Through mindfulness, you'll learn to notice these parts with compassion and help them work together more harmoniously.
• Somatic approaches: Your body holds wisdom. We help you reconnect with physical sensations and use that awareness to release tension, process emotions, and build a sense of safety within yourself.
• Cognitive Behavioural approaches: Mindfulness helps you observe your thought patterns without getting caught in them. You'll develop the ability to choose your responses rather than react automatically.
• Acceptance and Commitment Therapy: This approach helps you clarify what truly matters to you and take meaningful action aligned with your values, even when difficult emotions arise.
• Dialectical Behaviour Therapy: You'll learn specific skills for emotional regulation, distress tolerance, and building healthy relationships.

Your Homework and Between-Session Practice

The real transformation happens in your daily life. Between sessions, you'll have opportunities to practice and explore.

What Your Practice Might Include

• Daily mindfulness meditation: Starting with just 10 to 15 minutes, you'll develop a personal practice. This might be breath awareness, body scanning, or guided meditation. We'll find what resonates with you.
• Mindful breathing exercises: Simple techniques you can use whenever you feel overwhelmed, anxious, or disconnected. These help calm your nervous system and bring you back to the present moment.
• Body awareness practices: Gentle exercises that help you notice what's happening in your physical self. This might include mindful stretching, walking, or simply pausing to feel your feet on the ground.
• Reflective journaling: Writing about your experiences, what you noticed during practice, and how mindfulness is showing up in your life. This deepens self-awareness and tracks your progress.
• Mindfulness in everyday moments: Bringing full attention to routine activities like eating, showering, or walking. These small practices weave mindfulness into the fabric of your day.
• Trauma-informed practices: If you're healing from trauma, we'll work with approaches that help you gently notice and process difficult sensations or memories at a pace that feels safe.

You're never alone in this work. Between sessions, you have access to email support. If something comes up or you want to share a reflection, you can reach out. Your therapist will respond thoughtfully, helping you stay connected to your practice and your progress.

How We Track Your Progress

Progress in mindfulness-based therapy isn't always measured in dramatic shifts. Often it's the quiet changes that matter most. You might notice you react less quickly to frustration. You sleep a little better. You feel more present with people you love. You handle stress with more ease.

We track this through ongoing conversations. In each session, we reflect together on what's shifting. You might notice:

• Greater awareness of your thoughts and emotions
• More ability to pause before reacting
• Increased sense of calm and groundedness
• Improved relationships as you become more present
• Better emotional regulation in challenging situations
• Deeper self-compassion and acceptance

We also create space for you to share your own observations. You know yourself best. Your insights about what's changing are just as important as any formal tracking.

The Collaborative Nature of Your Healing

This isn't something we do to you. It's something we do together. Your therapist is a guide and a witness to your process, but you are the expert on your own experience. You choose which practices resonate. You decide what feels safe. You set the pace.

If something isn't working, we adjust. If you want to explore a different approach, we're flexible. Your agency and your voice matter deeply in this work.

Access and Flexibility

Our mindfulness-based therapy is available online, making it accessible whether you're in Vancouver, across British Columbia, or anywhere with a secure internet connection. Sessions can be scheduled to fit your life. You're not squeezed into a rigid system. We work with your reality.

Our Registered Therapeutic Counsellor is experienced in supporting individuals navigating trauma, complex emotional patterns, self-esteem challenges, and life transitions. This expertise means your mindfulness practice is informed by deep understanding of what you might be facing.

Ready to Begin or Continue Your Journey?

If you're ready to move forward with mindfulness-based therapy, we'd love to support you. Our online booking platform makes it simple to schedule your sessions at times that work for you.

Book Your Session Now

If you have questions about how this approach might work for your specific situation, you can also reach out directly. A brief conversation can help you understand whether mindfulness-based therapy is the right fit for where you are right now.

Your healing matters. Your growth matters. We're here to walk alongside you as you discover the peace and resilience that mindfulness can bring.

Step 4: Progress Evaluation and Completion

You have reached an important milestone in your mindfulness-based therapy journey. Step 4 focuses on evaluating your progress, recognising your achievements, and planning for sustained wellness beyond our sessions together.

Understanding Your Progress

Throughout your time with us, you have been developing awareness of your emotional patterns and building new skills for managing stress and difficult moments. This step invites you to reflect on the changes you have noticed.

We will explore together how your relationship with your thoughts and emotions has shifted. Many clients report feeling more grounded, experiencing fewer moments of overwhelm, and noticing greater ease in their daily interactions. Your progress is unique to you, and we celebrate whatever growth feels meaningful in your life.

Signs of Readiness for Completion

You may be ready to transition from regular sessions when you notice several of these indicators:

• You feel more confident managing difficult emotions without immediate support
• You have developed a consistent mindfulness practice that feels natural and helpful
• Your sleep, energy levels, and overall sense of wellbeing have improved noticeably
• You experience fewer moments of anxiety or emotional reactivity
• You feel equipped with tools and strategies you can use independently
• Your relationships feel more connected and authentic
• You have achieved the personal goals you set at the beginning of therapy
• You feel ready to apply what you have learned in your daily life

Readiness for completion is not about being 'fixed' or never experiencing challenges again. It is about having the skills, awareness, and confidence to navigate life's ups and downs with greater resilience and self-compassion.

Maintenance Strategies for Lasting Wellness

The practices you have learned are most effective when woven into your daily life. Here are evidence-based strategies to support your ongoing wellbeing:

Creating Your Personal Wellness Plan

As you prepare for completion, we will develop a personalised wellness plan tailored to your life. This plan includes your daily mindfulness practices, strategies for managing specific challenges, and clear guidance on when and how to seek support if needed.

Your wellness plan becomes your roadmap. It reminds you of what works for you and helps you stay grounded during transitions or difficult periods. Many clients find it helpful to review this plan seasonally or when life circumstances change.

Ongoing Support Options Available to You

Completing regular therapy does not mean you are on your own. Our compassionate counselling practice serving all of British Columbia offers several ways to stay connected and supported:

• Maintenance Sessions: Many clients benefit from occasional check-in sessions spaced weeks or months apart. These brief sessions help you stay on track and address any new challenges that arise.
• Between-Session Email Support: You can reach out via email between sessions if you need guidance or reassurance. We respond thoughtfully to help you navigate difficult moments.
• CPTSD Support Group: Our ongoing support group provides community and shared learning. Connecting with others who understand your journey can be deeply healing.
• Group Therapy Book Club: This affordable online community focuses on trauma recovery and healing through meaningful discussion. It offers connection and insight in a supportive setting.
• Return to Regular Sessions: Life brings new chapters. If you face significant transitions, relationship changes, or renewed challenges, you are always welcome to return for focused support.

Celebrating Your Achievement

Take a moment to honour what you have accomplished. You have shown up for yourself. You have been willing to learn new ways of relating to your thoughts and emotions. You have practised mindfulness even when it felt unfamiliar. You have invested in your own healing and growth.

This is significant. This matters.

The awareness you have cultivated, the skills you have developed, and the compassion you have learned to extend to yourself are gifts that will continue to serve you throughout your life.

What Happens Next

In our final sessions together, we will solidify your wellness plan, discuss how to recognise early warning signs that you might benefit from additional support, and ensure you feel confident moving forward. We will also discuss the best way to stay in touch and how to reconnect when you need us.

Your journey does not end here. It evolves. You carry forward the practices, the insights, and the self-awareness you have developed. Our role shifts from regular guide to trusted resource you can return to whenever you need.

Ready to Move Forward?

If you feel ready to discuss your completion plan and explore ongoing support options, we invite you to connect with us. Our Registered Therapeutic Counsellor is here to support your transition and ensure you feel prepared for this next chapter.

Book your completion planning session through our online booking platform to schedule a time that works for you.

Book Your Completion Planning Session

You have done meaningful work. You deserve to feel proud of your progress. We are honoured to have been part of your healing journey, and we remain here to support you whenever you need us.