Have you ever left a therapy session thinking, I understand why I do this…but why am I still doing it?! Maybe you know you’re a people-pleaser. You know you need better boundaries. You know your anxiety is disproportionate to what is actually happening. You know the relationship isn’t good for you. You’ve made the […]
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It’s often easier to recognize signs of struggle – like anxiety or low mood – than it is to describe what mental wellness feels like. Unlike physical health, where we can tell the difference between a cold and something more serious, mental health isn’t always as clear.
This Wellness Assessment is designed to help you notice areas of well-being that might otherwise go overlooked. If many of your answers fall under “Some of the Time,” “Rarely,” or “None of the Time,” it may be a sign that something is getting in the way of your well-being.
If you’d like to talk through your results, I invite you to reach out for a complimentary consultation.
Below are some statements about feelings and thoughts.
Please tick the box that best describes your experience of each over the last 2 weeks.
Disclaimer: This assessment should NOT be used as a replacement for medical, clinical, professional advice, or medical intervention. If you take any action or inaction as a result of the content found on this site, this is based solely on your decision, and Inner Life Psychotherapy cannot be held liable for the consequences of such action or inaction.
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Subscribe to our newsletter for mental wellness tips, group updates, and more.
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All rights reserved. | Privacy Policy
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This mindfulness group provides a supportive space to explore the benefits of mindful awareness while engaging in practical exercises each week. Participants will learn how mindfulness can help reduce stress, calm anxious thoughts, and support emotional regulation. Each session blends psychoeducation with opportunities to practice mindfulness through guided meditation and grounding exercises. Whether you’re new to mindfulness or seeking to deepen your practice, this group offers tools you can integrate into your daily routine to cultivate presence, improve focus, and build greater resilience. The goal is not perfection, but developing a compassionate awareness that can support both mental and emotional well-being over time.
Our Anxiety Support & Skills Group is a safe and welcoming space where you don’t have to face anxiety alone. Together, we’ll learn practical tools to calm the mind and body, share experiences in a supportive community, and practice proven techniques that make a real difference in everyday life. Whether your anxiety feels overwhelming at times or just lingers in the background, this group offers encouragement, connection, and strategies to help you feel more steady, grounded, and at peace.
The Life Transitions Group is designed for people experiencing major changes—such as career shifts, retirement, relocation, family changes, or loss. Transition often brings both possibility and uncertainty, and this group provides a place to process those experiences with others who are also in times of change. Through reflection, guided discussion, and shared support, participants will explore themes of identity, resilience, and adaptation. This group offers tools for coping with uncertainty while helping you move forward with confidence, connection, and renewed direction.
Spiritual Practices for Daily Life helps participants cultivate habits that deepen their relationship with God and bring peace to daily life. Each session introduces practices such as guided prayer, Scripture meditation, journaling, and reflection exercises, while exploring ways to apply spiritual truths in real-life situations. The group provides a supportive space to share experiences, ask questions, and encourage one another in faith, helping members strengthen their spiritual foundation while building meaningful community connections.
Discovering Your Identity and Purpose is a group that blends Scripture, reflective discussion, and practical application to help participants understand who they are in Christ and what they are called to do.
Using Jamie Winship’s Living Fearlessly as a guide, each week participants will explore themes such as overcoming fear, embracing God-given gifts, and walking confidently in purpose. Through conversation, reflection, and prayer, this group supports spiritual growth, self-discovery, and courageous living in a community of faith.
Listening to God’s Voice is a reflective group for those seeking to recognize and respond to God’s guidance in daily life. Participants will explore what it means to hear the Spirit, identify common obstacles, and practice spiritual discernment through prayer, Scripture reflection, and discussion. The group provides a supportive community for sharing experiences, asking questions, and learning practical ways to sense God’s leading with clarity and confidence. By the end of the series, members will gain tools and insights to strengthen their spiritual awareness and walk more intentionally with God.
Spirituality as Support is a group for those who wish to draw on their spiritual life as a resource for growth and well-being. In a respectful and inclusive environment, participants will explore how spiritual beliefs and practices – whether through prayer, meditation, sacred texts, or community – can provide comfort, resilience, and guidance in the midst of life’s challenges. Each session offers space for reflection, sharing, and gentle practices that help integrate spirituality into daily life. This group is open to people of all faith traditions and to those simply curious about the role spirituality can play in healing and support.
Strength in Stories is a narrative-based group that invites participants to share, reflect, and reframe the stories that have shaped their lives. Through guided activities and supportive discussions, you’ll explore the values, experiences, and turning points that have influenced who you are today. Together, the group creates space for honoring challenges, celebrating resilience, and rewriting personal narratives with greater clarity and compassion. This group is ideal for anyone seeking deeper self-understanding and a renewed sense of purpose in their journey.
Resilience Circle offers a supportive community where participants learn and practice coping skills to navigate anxiety, stress, and difficult emotions. Each session focuses on practical strategies – such as grounding, self-compassion, emotional regulation, and boundary-setting – that can help you build strength for both daily stress and larger life challenges. Alongside learning these tools, you’ll have the chance to share your experiences with others who understand, creating a safe and encouraging environment for growth. The goal is to leave each week feeling more equipped, more connected, and more hopeful.
Registered Psychotherapist
Melissa has a heart for working with people who feel weighed down by long-term anxiety or depression. Many of her clients come to her feeling discouraged, worn out, or unsure if change is even possible. Melissa’s gentle and down-to-earth approach helps people feel seen and understood, often making sense of complex emotional struggles with simple, real-life examples that bring clarity and hope.
She draws on a variety of therapeutic approaches but always adapts them to fit the unique needs of each person. Melissa believes that healing begins with compassion and curiosity, and she walks alongside her clients as they discover new ways of relating to themselves and the world around them. Her hope is to create a safe space where lasting change feels possible, and where clients can begin to imagine a more connected and meaningful life.
Registered Psychotherapist
Lesley brings a unique depth of compassion and insight to her practice, shaped by her previous career in Long-Term Care. Her work with aging populations, families, and interdisciplinary teams has instilled a profound understanding of the emotional complexities that arise in times of transition, loss, and caregiving. Drawing from this background, Lesley offers a therapeutic space that is both grounded and empathetic. She supports clients navigating anxiety, grief, burnout, and life changes, with a special sensitivity to the needs of older adults and caregivers. Her approach is integrative and trauma-informed, blending evidence-based modalities with a relational lens.
Registered Psychotherapist
Amy offers a warm, nonjudgmental space where you can openly explore your experiences, including difficult emotions and thoughts, with kindness and acceptance. Her focus is on building a genuine relationship – one grounded in empathy, trust, and acceptance. Wherever you are on your journey, Amy can help to support you in moving forward.
Life is complicated. Whether you’re navigating changes, facing pressures from work/school, relationships, family, or simply feeling stuck, it’s normal to feel overwhelmed sometimes, and that’s okay. You don’t have to figure it all out alone. Amy can walk beside you, helping you explore what’s going on, and supporting you as you find your path forward.
Registered Psychotherapist (Qualifying)
Drawing on a background in pastoral care, John offers a holistic approach to mental health for individuals and couples. His practice is rooted in a deep understanding of how we bond and connect, further enriched by his extensive cross-cultural background and personal experience in an inter-cultural marriage. Fluent in both English and Portuguese, John connects authentically with a diverse range of people, providing a vital bridge between spiritual dynamics and psychotherapy. He supports his clients in navigating life’s complexities while pursuing a balanced, healthy lifestyle.
In the therapy room, John is known for being caring, approachable, and gentle-hearted, offering a safe harbor for those facing anxiety, stress, depression, or difficult relational impasses. Outside of his practice, John leads a vibrant, active life as a father of four, a drummer, and a sports enthusiast who particularly loves hockey. This energy translates into his work, where he helps clients find the clarity needed to weather personal and marital storms while enjoying a good laugh when appropriate to keep the journey grounded. Dedicated to going the extra mile, John supports his clients in achieving emotional resilience and a healthy balance of mind, body, and soul.
Registered Psychotherapist (Qualifying)
Jennifer brings empathy and attentiveness to the therapy space, drawing from her experience working with moms and families in her nearly 30-year Registered Massage Therapy career. Jennifer also holds a Bachelor’s Degree in Biblical Studies and Counselling, and is certified to teach dance and clinical somatics. Foremost, Jennifer identifies as a mom to two teenage sons, whose personalities are beautifully unique. She brings curiosity, grace for differences, and resourcefulness to interactions with her sons and to clients. Jennifer enthusiastically believes that today is full of possibilities, and that each person is uniquely equipped to offer something valuable to the world. Jennifer finds great joy in dance, backcountry canoe tripping, distance swimming, reading, volunteering at church, and hiking with her husband, sons, and canine companion.
If you are feeling stuck, Jennifer can help you to mobilize your own strengths and resources, and move forward with solutions that work well for you. Jennifer’s approach is collaborative and non-judgmental, modelling curiosity and hope in the face of life’s challenges.
Intern
Adam is passionate about supporting men’s mental health as well as youth and young adults navigating anxiety, depression, relationship challenges, and substance use. Adam brings a steady and compassionate presence that has been shaped by his previous educational experience working for a First Nations community in northern Ontario. Through this experience, Adam found a heart for those who are struggling to feel seen, understood, and supported in the midst of difficult circumstances.
Oftentimes we can feel stuck, and defined by the challenges we are facing. Adam approaches each client with value, respect, and hope that extends beyond the challenges they are facing. With value and respect at the base of Adam’s work, he draws from many therapeutic approaches to find what works best for each client. If you are feeling stuck, overwhelmed, or unsure of how to move forward, Adam will be there to walk alongside you with patience, compassion, and practical support.
Group Leader
Curtis leads both non-faith-based and faith-based groups with warmth, professionalism, and spiritual insight. He guides discussions, offers reflection prompts, and creates a safe, respectful space for participants to explore their faith, personal growth, and life challenges. Skilled in active listening, empathetic support, and group dynamics, Curtis encourages meaningful dialogue while helping participants connect Scripture and spiritual principles to daily life. He is comfortable integrating diverse faith perspectives, providing practical tools for discernment, spiritual practices, and community-building, all while fostering a welcoming environment where every voice is valued.
Group Leader
Belinda brings a gentle and encouraging presence to faith-based groups, helping participants feel both supported and challenged in their personal and spiritual growth. With a strong foundation in spiritual care and an understanding of the unique needs of each individual, she fosters an atmosphere where vulnerability is met with compassion and respect.
Belinda skillfully balances structure and openness – offering guiding questions, practical faith-based exercises, and moments of reflection – while allowing space for authentic conversation to unfold. Grounded in empathy and attentive listening, Belinda helps participants explore how their faith intersects with real-life struggles and decisions. Through prayer, discussion, and community connection, Belinda creates a welcoming environment where participants can deepen their faith, find encouragement, and strengthen their sense of belonging.
Office Administrator
Dulcie brings over 35 years of customer service experience within a large corporate setting, where she was recognized for her commitment to high-quality service and genuine care for those she served. She is passionate about creating a positive and welcoming experience for everyone she serves, and her attention to detail shines through in all she does.
As Office Administrator at Inner Life Psychotherapy, Dulcie helps the practice run smoothly by handling the behind-the-scenes details that allow our team to focus fully on client care. With her warmth, professionalism, and dedication, she plays a vital role in making sure clients feel supported from the moment they connect with our office.
Level 1 – Intern
Client Experience (hours): 0-150
Supervision Experience (hours): 0-30
Rate (50-min session): $65
Level 2 – Qualifying
Client Experience (hours): 150-145
Supervision Experience (hours): 30-100
Rate (50-min session): $125
Level 3 – Registered
Client Experience (hours): 450-1000
Supervision Experience (hours): 100-150
Rate (50-min session): $145
Level 4 – Independent
Client Experience (hours): 1000+
Supervision Experience (hours): 150+
Rate (50-min session): $165
Level 5 – Supervisor
Client Experience (hours): 5+ years of clinical
experience
Supervision Experience (hours): 150+, 30 hours of clinical supervision training Ongoing peer supervision
Rate (50-min session): $185
The Men’s Table is a safe, no-judgment space for men to be real, feel understood, and connect with others on the journey. A place where men can be honest about what they’re going through without fear of judgment. Whether it’s stress at work, challenges in relationships, or the weight of daily responsibilities, this group gives men a chance to share their experiences and be heard. The people here “get it” because they’ve faced similar struggles and can relate. Together, we talk, listen, and support one another, building a sense of respect, strength, and connection that makes life’s challenges easier to face.
The Mom’s Circle is a welcoming place for mothers at any stage to come together, connect, and be supported. Motherhood can bring both joy and challenge – along with pressure, isolation, and the constant pull of many responsibilities. This group offers a safe, non-judgmental environment to share honestly about your experiences, hear from others who “get it,” and find encouragement for the journey. Through conversation, reflection, and shared support, moms can build community, strengthen resilience, and leave each session feeling less alone and more grounded.
Art Club is a welcoming group that combines creativity and self-discovery with the joy of community. Each week offers a unique theme – such as clarifying your values, exploring the Enneagram, taking a personality test, mapping your “power flower,” drawing genograms, or sharing life stories – designed to help you learn more about yourself and others in a supportive setting. Through simple art activities and guided discussions, participants can reflect on their experiences, grow in self-awareness, and build meaningful connections with peers.
At Inner Life Psychotherapy, we believe healing is not a one-size-fits-all path. Being resourceful means walking alongside you to discover the next step in your journey, whether that’s connecting you with the right therapist, a supportive group, a meaningful book, a new skill, or a trusted community resource. We’re committed to ensuring you’re never left feeling stuck or alone. With care and creativity, we help you find the tools and connections you need, so every step forward feels supported and purposeful. Our role is not only to provide therapy, but also to guide and empower you with options that fit your unique story. We see every challenge as an opportunity to find a way forward, and we walk with you until the path feels clear.
At Inner Life Psychotherapy, we believe healing is strongest when it happens together. Being collaborative means working side by side with you to shape your goals and direction, while also drawing on the strengths of our team and trusted partners. We value open communication, shared decision-making, and the wisdom that comes from many voices. Whether it’s coordinating with other therapists, connecting with healthcare providers, or partnering with community agencies, we ensure your care is supported from every angle. With connection at the heart of our work, you are never walking alone – you are surrounded by a network of people committed to your growth and well-being.
At Inner Life Psychotherapy, we believe the quality of care begins with how we care for our team. When our clinicians are supported, resourced, and valued, they are able to offer their very best to those they serve. Excellence means being attentive and responsive, aiming to return inquiries within 24 hours so you feel seen and supported right from the start. It also means holding ourselves to a high standard of professionalism and compassion, ensuring that every part of your experience – from your first contact with us to the ongoing therapeutic relationship – is handled with care. By nurturing both our clinicians and our clients, we create a culture of well-being where healing can truly thrive.
