Introductory Consultation

Free! (20 Minutes)

Around half of the effectiveness of therapy comes from a good fit and alignment between the therapist and the client. We offer a free 20 minute meet and greet where we get to introduce ourselves to each other, we get to learn more about your challenges and goals of therapy, and we can hatch a preliminary plan together if we decide to proceed. It is also a chance for you to ask any questions about therapy itself, our approach, and/or our expertise.Therapy is a big deal, and can be as challenging as it is fruitful. We want to ensure you come away feeling that Restful Healing Psychotherapy is the right choice for you even before you book a full session.

Topics that Restful Healing Psychotherapy specializes in improving:• Insomnia and poor sleep
• Nightmares
• Self-esteem
• Anxiety and Depression
• Interpersonal/family trauma
• Grief and bereavement
• Life transitions
• Marriage/pre-marriage challenges
• Relationship and communication issues
• Loss of intimacy
• Attachment wounds
• Anxiety and depression
• Identity and existential concerns

Payment FAQ

Q1. How do I pay for sessions?
A. Payments are done through automatic billing at the end of each session using a credit card provided. Alternative payment methods such as etransfer can be arranged. You will receive an email copy of a full receipt upon payment.Q2. Is there flexibility in session costs?
A. Yes, we currently offer sliding scale prices for those who are having financial difficulty, including but not limited to youth and students. Please reach out to discuss.Q3. Is Psychotherapy covered under work benefits / health insurance?
A. Psychotherapy is covered under any provider that offers coverage for Psychotherapy with a Registered Psychotherapist (RP). Restful Healing Psychotherapy is currently registered with all of the major providers included Sunlife, Manulife, Greenshield, Desjardins, Pacific Blue Cross, etc. Please check your benefits under your provider's package and reach out to them if you have questions.

Looking to learn more or book a session? Let's connect.

Some times taking the first step is the hardest part.

365-364-1050[email protected]

The clinic is open weekday evenings and closed on weekends.

A Blog on Lucid Dreaming
March 13, 2025

What Is Lucid Dreaming?Lucid dreaming occurs when a person gains consciousness within their dream. This awareness allows them to recognize that their surroundings are not real, often leading to the ability to manipulate the dream itself. Some lucid dreamers can fly, change their environment, or even interact with dream characters in meaningful ways. However, Lucid dreaming just means that the dreamer is aware they are dreaming, even if this awareness is fleeting.This state of consciousness typically happens during REM (Rapid Eye Movement) sleep, the phase of sleep when dreams are most vivid. While some people naturally experience lucid dreams, others can train themselves to achieve them through specific techniques.Inducing Lucid Dreaming:
Keep a Dream Journal
- Writing down your dreams as soon as you wake up strengthens your dream recall. Over time, you’ll start noticing patterns and recurring themes, making it easier to recognize when you are in a dream.Perform Reality Checks
- Throughout the day, ask yourself, “Am I dreaming?” Try simple tests like pinching your nose and attempting to breathe, looking at a clock twice to see if the time changes erratically, or pushing your finger through your palm. Another good one is to try to read any available text, as the brain struggles to simulate it. When you make this a habit, you may start doing it in your dreams, triggering lucidity.Use the MILD Technique (Mnemonic Induction of Lucid Dreams)
- Before falling asleep, repeat a phrase like, “Tonight, I will recognize that I am dreaming.” Visualize yourself becoming lucid in a dream. This technique helps set an intention for lucidity.Wake Back to Bed (WBTB) Method
- Wake up after 4-6 hours of sleep, stay awake for 20-30 minutes, then go back to bed while focusing on becoming aware in your dreams. This method increases your chances of entering REM sleep with a heightened state of awareness.Improve Your Sleep Hygiene
- Getting enough quality sleep is crucial for lucid dreaming. Maintain a regular sleep schedule, reduce screen time before bed, and practice relaxation techniques like meditation to enhance dream clarity (and sleep quality while you're at it)!Potential Benefits of Lucid DreamingLucid dreaming isn’t just a fascinating experience—it can also offer a range of mental and emotional benefits, including:Overcoming Nightmares – Lucid dreaming allows people to confront and control their nightmares, reducing fear and anxiety.
Enhancing Creativity – Many artists, writers, and musicians use lucid dreams as a space for inspiration and problem-solving.
Practicing Real-Life Skills – Studies suggest that rehearsing tasks in lucid dreams, such as sports techniques or public speaking, can improve performance in real life.
Boosting Self-Awareness – Lucid dreaming promotes mindfulness and self-reflection, helping individuals explore their subconscious.
Providing a Unique Form of Entertainment – Being able to fly, explore different worlds, or meet historical figures in a dream can be an exhilarating experience.Final ThoughtsLucid dreaming offers a unique window into the subconscious mind, blending science, creativity, and self-discovery. With practice and patience, anyone can learn to harness this fascinating ability. Whether you’re looking for personal growth, artistic inspiration, or simply an escape into a world of limitless possibilities, lucid dreaming may be worth exploring.

References
Aspy, D. J. (2020). Induction of lucid dreams: A systematic review of evidence. Consciousness and Cognition, 83, 102934. https://doi.org/10.1016/j.concog.2020.102934
Baird, B., Mota-Rolim, S. A., & Dresler, M. (2019). The cognitive neuroscience of lucid dreaming. Neuroscience & Biobehavioral Reviews, 100, 305-323. https://doi.org/10.1016/j.neubiorev.2019.03.008
LaBerge, S. (1990). Lucid dreaming: The power of being awake and aware in your dreams. Ballantine Books.
LaBerge, S., & Rheingold, H. (1990). Exploring the world of lucid dreaming. Ballantine Books.
Schädlich, M., & Erlacher, D. (2012). Lucid dreaming and motor learning: Evidence for sleep-related performance gains. Frontiers in Psychology, 3, 531. https://doi.org/10.3389/fpsyg.2012.00531
Schredl, M. (2020). Researching dreams: The fundamentals. Palgrave Macmillan.
Spoormaker, V. I., & van den Bout, J. (2006). Lucid dreaming treatment for nightmares: A pilot study. Psychotherapy and Psychosomatics, 75(6), 389-394. https://doi.org/10.1159/000095446
Stumbrys, T., Erlacher, D., Schädlich, M., & Schredl, M. (2012). Induction of lucid dreams: A systematic review of evidence. Consciousness and Cognition, 21(3), 1456-1475. https://doi.org/10.1016/j.concog.2012.07.003

Introduction to 3 Therapy Techniques
Jan 20th, 2025

Person Centered Therapy (PCT)
Pioneered in the 1940s by the psychologist Carl Rogers, it is the foundation for many of the therapeutic techniques used today¹. This approach is built upon the simple concept that people are motivated themselves to improve their wellbeing and psychosocial functioning. With this approach the client is conceptualized as the expert of their own life, and the therapist takes a more supportive than prescriptive role towards meaningful change. The therapist guides the client to learn about themselves while providing safety, warmth, genuineness, and unconditional love and support.PCT has been shown to be an effective approach for helping with a wide array of issues, including but not limited to interpersonal relationships, anxiety, depression, grief, abuse, existential concerns and self-esteem². However, ‘talk therapy’ and the PCT approach is often not enough, so is best used in tandem with other treatment modalities.Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy is a gold standard for treatment according to many psychology institutes including the American Psychological Association and European Association of Applied Psychology³. It is used to effectively treat cognitive and behavioural maladaptation, and especially effective in treating depression, anxiety, phobias, sleep issues, eating maladaptations, and substance use challenges⁴. It is effective because changes can be seen relatively quickly.The principles of CBT are that many psychological and behavioural challenges stem from learned behaviours and patterns of thought that are now unhelpful or maladaptive⁵. And it seeks to challenge distorted thinking and behaviours and to reassess them in light of better understanding of personal needs and goals for living. An example might be finding ways to overcome one’s fears and overcoming them by taking systematic steps towards a goal.CBT for Insomnia (CBT-I) is especially useful and effective because most challenges with sleep are based on maladaptive cognitions and behaviours surrounding the bed and sleeping⁶. Through sleep education, sleep hygiene training, sleep tracking (using a sleep diary), and behavioural changes, as well as addressing fears and myths surrounding sleep, most clients see great improvements in their sleep in 2-6 sessions (in our experience at Restful Healing Psychotherapy).CBT has its limitations, however, as it is an approach grounded more in problem solving and logistics than it is in emotional care and insight. Therefore, when it comes to challenges like interpersonal difficulties, individual relationship or couples work, trauma care, abuse, grief, and so on, other approaches are more suitable.Dialectical Behaviour Therapy (DBT)
DBT was developed in a rising need for effective therapeutic care for individuals experiencing intense emotions, emotional distress and suicidal ideations⁷. It is well suited for treating concerns such as self-harm, personality disorders, PTSD, eating challenges, depression, anxiety, substance use and bipolar⁸.A basic principle to this approach is that in order to emotionally regulate and make sound behavioural and life decisions, we need to be able to listen to both our rational and emotional halves and find a common ground between the two⁷. A person might end up trapped responding to overpowering emotional signals, or completely repress or ignore their emotional selves through cold logic until their inner distress reaches a natural and harmful boiling point.DBT uses tools of mindfulness (self awareness), distress tolerance, emotion regulation and interpersonal effectiveness in order to help individuals to feel that their emotions are manageable⁷. The approach is very much focused on learning how to detect, name and regulate emotions, as well as to honestly understand how attitudes and beliefs contribute to daily struggles. Overall improvements in emotion regulation and feeling well with oneself come with time, with short-term improvements coming along with more medium to long term but lasting improvements in emotional wellbeing overall⁹.

References
1. Raskin, N. J., & Rogers, C. R. (2005). Person-centered therapy.
2. Kirschenbaum, H., & Jourdan, A. (2005). The current status of Carl Rogers and the person-centered approach. Psychotherapy: Theory, research, practice, training, 42(1), 37.
3. David, D., Cristea, I., & Hofmann, S. G. (2018). Why cognitive behavioral therapy is the current gold standard of psychotherapy. Frontiers in psychiatry, 9, 4.
4. Hofmann, S. G., Asnaani, A., 4. Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive therapy and research, 36, 427-440.
5. Beck, J. S. (2011). Cognitive-behavioral therapy. Clinical textbook of addictive disorders, 491, 474-501.
6. Walker, J., Muench, A., Perlis, M. L., & Vargas, I. (2022). Cognitive behavioral therapy for Insomnia (CBT-I): a primer. Clinical psychology and special education, 11(2), 123.
7. Linehan, M. (2014). DBT? Skills training manual. Guilford Publications.
8. Panos, P. T., Jackson, J. W., Hasan, O., & Panos, A. (2014). Meta-analysis and systematic review assessing the efficacy of dialectical behavior therapy (DBT). Research on social work practice, 24(2), 213-223.
9. Gillespie, C., Murphy, M., Kells, M., & Flynn, D. (2022). Individuals who report having benefitted from dialectical behaviour therapy (DBT): a qualitative exploration of processes and experiences at long-term follow-up. Borderline Personality Disorder and Emotion Dysregulation, 9(1), 8.