Our Services

At Janec Therapy, we provide client centred counselling and psychotherapy, using evidence-based psychotherapy modalities. Our services are outcome oriented to address psychological concerns, and daily life stressors.

Janec adopts a holistic approach to counselling, which recognises and respects our clients as “a whole”, taking into account, your physical, emotional, and spiritual needs. This facilitates a more integrated approach to support and treatment.

We enjoy working with various client groups, including Adults, Couples, Older adults, Teenagers, Migrants, Black, Indigenous, and all Persons of Color (BIPOC).

Janec Therapy gives choice. You can opt for confidential, safe, and secure virtual sessions (phone and video) from the comfort of your own preferred space, or you can choose to attend face to face, in person.

We have extensive training and experience in providing mental health therapy and counselling for concerns such as:









Parenting concerns

Maternal Mental Health

Migration related issues

Stress management

Race related issues

Life stressors

Workplace related stressors

Return To Work (RTW) planning

Counselling and Psychotherapy: Types and Modalities

Your therapist will work with you one to one. Janec Therapy provides a safe and confidential space where you explore your thoughts, emotions, and psychological concerns without fear of judgment. The goal of individual counseling is to provide support, guidance, and teach coping strategies and skills for dealing with difficult emotions, behaviors, or life circumstances.

Through discussion and exploration, you will work collaboratively with your therapist to develop a plan for addressing your specific needs and goals. This may involve developing coping strategies, improving communication and relationships, changing negative thought patterns, or processing past experiences and traumas.

Individual counseling can be helpful for a wide range of issues, including anxiety, depression, stress, relationship difficulties, grief, and trauma. The frequency and duration of counseling sessions will depend on the individual's needs and preferences.

  • Are you experiencing difficulties in your relationship?
  • Are you unsure how to communicate without starting an argument?
  • Do you argue about simple things all the time?
  • Are you experiencing a lack of trust or intimacy?

Couples counselling is a very effective way to deal with these difficulties. By participating in couples counseling, you can increase your understanding of your relationship and some of the underlying causes of the difficulties experienced, receive support to communicate more effectively, and learn how to work through complicated and difficult issues.

Approaches used for Couples Therapy at Janec:

The Gottman Method:

The Gottman Method is an approach to couples therapy that is based on the Sound Relationship House Theory. The Gottman theory assesses your relationship and helps you and your partner address your problems with research-based interventions derived from the Sound House theory (described more below). The Gottman Method aims to improve verbal communication, increase intimacy, increase respect, increase affection, remove barriers to conflict resolution and create more empathy and compassion within relationships.

The Gottman Method is very personalized for each couple. The beginning of the process involves individual and conjoint therapy sessions, in addition to questionnaires that help you judge the status of your relationship. After the initial assessment you and your partner work with your therapist to decide the frequency of your therapy sessions. After you have established the therapeutic framework (fancy phrase for your therapy schedule and plan), you will begin therapeutic interventions to help address the problem areas in your relationship. The therapeutic interventions work on improving three main aspects of your relationship: friendship, conflict management, and creating shared meaning. The Gottman Method can work for all types of couples regardless of sexual orientation, socio-economic status and cultural backgrounds.

Emotionally Focused Therapy for Couples (EFT)

Emotionally Focused Therapy for Couples (EFT) is attachment based and conceptualizes the negative, rigid interaction patterns and absorbing negative affect that typify distress in couple relationships in terms of emotional disconnection and insecure attachment. This model draws on humanistic and systemic principles to help create a more secure attachment bond in a relationship. This model integrates the intrapsychic perspective afforded by experiential approaches with an interpersonal systemic perspective to help distressed partners shape emotional accessibility, responsiveness, and engagement—the key elements of attachment security.  The process of EFT involves three stages: cycle de-escalation, restructuring interactions, and consolidation.

At Janec, we work collaboratively with you, providing support, guidance, and education to help you overcome addictions and maintain a healthy, fulfilling life in recovery.

Some of the key things we do in addictions counselling includes:

Assessment: The counselor may conduct a thorough assessment of your history, substance use, mental health, and other factors that may be contributing to the addiction.

Treatment planning: Based on the assessment, the counselor will develop a personalized treatment plan that may include individual and/or group therapy, support groups, and other interventions.

Counseling and therapy: your counselor provides counseling and therapy sessions to help you understand the root causes of your addiction, develop coping skills, and learn strategies to avoid relapse.

Education: The counselor may provide education to clients about addiction and recovery and may also empower you to advocate for your needs and rights within your local healthcare system.

Referral: The counselor may refer you to other healthcare professionals or support services, such as medical doctors, psychiatrists, or support groups, as needed.

Overall, your addictions counselor will serve as a compassionate guide, providing a supportive environment for you to explore the underlying factors that contribute to your addiction and to develop strategies to manage, improve and maintain a better quality of life.

Family therapy, also known as family counseling or systemic therapy, is a type of psychotherapy that focuses on improving communication and resolving conflicts within families or other close relationships. It is based on the idea that problems within a family are often rooted in the relationships and patterns of communication between family members, rather than solely in the individual members themselves.

Your therapist will work with the family as a whole, rather than just with one individual, and aim to identify and address patterns of behavior and communication that are contributing to the problem. Your therapist helps family members to express their feelings and needs more clearly, and to develop new ways of interacting with one another that promote understanding, respect, and cooperation.

Family therapy can be used to address a wide range of issues, including conflicts between parents and children, marital problems, sibling rivalry, communication difficulties, and issues related to mental health or addiction. It may involve a combination of individual and group sessions and may be conducted in person or online.

In CBT, clients learn to identify, question, and change the thoughts, attitudes and beliefs related to the emotional and behavioural reactions that cause them difficulty.

By monitoring and recording thoughts during upsetting situations, people learn that how they think can contribute to emotional problems such as depression and anxiety. CBT is result oriented, helping client to reduce emotional stressors, by teaching clients to; identify distortions in their thinking, see thoughts as ideas about what is going on, rather than as facts, take a step back from their thinking to consider situations from different viewpoints.

CBT focuses on the here-and-now—on the problems that come up in day-to-day life. CBT helps people to examine how they make sense of what is happening around them and how these perceptions affect the way they feel. CBT is structured, and teaches strategies and skills; it is typically time-limited (approximately 6-20 sessions)

EMDR is an evidence-based psychotherapy method that was developed by psychologist Dr. Francine Shapiro and has demonstrated success in helping some individuals heal from the emotional distress that stem from painful and traumatic life experiences.  

Our brains have a natural system that digests our experiences and integrates them into memory networks, which enable us to make sense of new information. However, a distressing incident can overwhelm healthy functioning of this system, preventing the traumatic information from being effectively processed by our brain and causing the traumatic memories to get “stuck”. When traumatic memories get stuck, individuals may experience distress that, in turn, can trigger the “fight-flight-freeze” responses well as a series of upsetting emotions, images, and bodily sensations. Additionally, individuals can develop negative beliefs about themselves that are related to and maintained by the unprocessed traumatic incidents.

EMDR involves a series of experiential activities designed to help “unstuck” the brain’s system, allowing disturbing memories to be fully processed so that when negative incidents are remembered, although unpleasant, there’s no longer an overwhelmingly distressing experience. EMDR also consists of strengthening positive beliefs to ultimately replace the negative beliefs that are intertwined with and maintained by traumatic memories. For example, when recalling a painful memory, instead of believing “I’m unlovable” clients begins to believe and feel “I’m loveable.”

EMDR has been endorsed as an evidence-based psychotherapy model by various organizations, including: The International Society for Traumatic Stress Studies, The Cochrane Database of Systemic Reviews, and the World Health Organization.

DBT was developed by Marsha Linehan in 1993. DBT combines standard cognitive behavioral techniques for emotional regulation with other concepts such as distress tolerance, acceptance, and mindful awareness.

DBT is an evidence-based psychotherapy, which has shown well-documented efficacy. DBT was originally designed to help people presenting with symptoms of borderline personality disorder. It has been effective in treating people with overwhelming emotions and self-harm, suicidal ideation, and substance abuse. Research shows that DBT strengthens a person’s ability to handle distress without losing control or acting destructively.

Learning DBT skills improves your sills in the core aspects of interpersonal effectiveness, emotion regulation, distress tolerance, and mindfulness. This enables us to reduce self-destructive behaviors and improve overall wellbeing.

ACT is an empirically based psychological intervention that uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility. "). ACT is a form of psychotherapy, somewhat similar to Cognitive Behavioral Therapy (CBT), that helps clients to improve their psychological flexibility, live more mindfully, and based on what the situation affords, change or persist in behavior that enables the achievement of chosen goals.

ACT can help diffuse the impact of negative emotions (cognitive defusion) and reshape your thinking to reduce symptoms of depression, anxiety, and other similar mental disorders. Treatment time varies from person to person,