Therapy for anxiety and stress in Ottawa
You may spend a long time preparing for things that other people seem to take in stride. A decision can lead to more questions instead of a sense of being finished, or a quiet evening can become time spent reviewing everything you still need to do. You might know that you are under pressure without knowing what could reasonably change.
At Aligning Tides Counselling and Psychotherapy, we offer individual psychotherapy for anxiety, stress and the concerns that come with them. Maiah Horne, Registered Psychotherapist, works with adults and teens aged 16 and older, in person in Ottawa and online across Ontario.
Starting with what anxiety is like for you
Anxiety does not look the same for everyone. You might worry about a specific situation, find uncertainty difficult across several parts of life, or become especially anxious when a relationship feels unsettled. It can be hard to separate what needs your attention from what keeps asking for it.
In therapy, we can look at when the concern arises, what you find yourself thinking about, and how you respond. Perhaps you put off a decision until you feel certain, ask several people for advice but remain unsure, or keep checking work that you have already checked. We can explore what those responses offer in the moment and what they ask of you over time.
We won’t assume that every worry is unreasonable. There may be a real decision, responsibility or difficult circumstance that deserves attention. Understanding that context is part of deciding what would be useful to work on.
Stress when the demands are real
Work, school, caregiving and changes in your life can place competing demands on your time. You may know that you need a break while also knowing that certain responsibilities cannot simply be put down. Advice to do less can feel incomplete when no one has asked what doing less would mean.
We can take a closer look at those demands, including the expectations you carry yourself and the ones coming from other people. Some may be negotiable; others may remain difficult even when you are clear about your limits. Therapy can make room to consider the choices you have, the support you might seek, and what is still unresolved.
If you describe what you are experiencing as burnout, we can discuss what that means in your daily life. The work does not have to begin with another list of things for you to do well.
Looking at a difficult moment together
A recent situation can provide a useful starting point. Suppose you have a meeting coming up and keep revising what you want to say. We might explore what feels at stake, which part of the meeting you are anticipating, and what you hope another round of preparation will give you.
It could be a practical question about being ready, a worry about being judged, a familiar expectation of yourself, or something else. The same behaviour can mean different things in different circumstances. We can stay with the details rather than choose an explanation before we understand the situation.
That conversation may lead toward a practical change, such as deciding what enough preparation would look like for this meeting. It may also bring up a broader concern that you want to spend more time on. Both can belong in the work.
How Maiah approaches anxiety and stress
Maiah’s approach draws on attachment, Internal Family Systems (IFS), mindfulness and somatic practices. We can discuss which of these ways of working seems relevant to what you are experiencing.
An attachment lens may be useful when worry centres on support, disagreement or where you stand with someone. It gives us a way to ask about the relationships and expectations involved, without assuming that your past explains every current concern.
Parts work can offer language for conflicting responses. You might want to slow down while also feeling strongly that you need to keep going. We can explore what each response is concerned about and what makes the decision difficult.
Mindfulness and somatic practices may involve noticing how worry unfolds, including thoughts, feelings and physical responses where they are relevant. For example, you may notice that you stop following a conversation as you begin rehearsing what to say next. Paying attention to that moment can help us choose what to explore. Any exercise should have a clear purpose, and we can discuss alternatives if it does not feel useful.
When worry overlaps with self-criticism or relationships
Anxiety may become more difficult when you are also judging yourself for feeling it. You might be worried about a task and frustrated that it seems to require so much effort. If the way you respond to yourself is taking up a large part of the experience, therapy for self-worth and self-criticism explains how we can approach that concern.
For worries about closeness, conflict or disappointing someone, you may find our attachment and relationship patterns page useful. These pages describe possible areas of focus within individual therapy, not separate programmes you must choose between.
What to expect as we work together
Early sessions give us time to understand your concerns, circumstances and what you would like support with. You can bring one example rather than try to summarize every part of the problem. We’ll discuss a starting point and make room for questions.
Over time, we can revisit whether the focus still fits. A concern that initially seemed to be about work may also involve expectations in a relationship, or a change in your circumstances may shift what needs attention. You can tell Maiah when you want more practical discussion, when something needs further exploration, or when an approach is not helping you understand the concern.
The number and frequency of sessions are things to discuss in relation to your needs and circumstances. Our individual therapy page explains the broader session process, and our FAQs cover brief practical questions.
In-person and online appointments
Appointments are available for ages 16+, in person at 9 Melrose Ave in Ottawa and online across Ontario. Both formats offer 50-minute individual sessions at $200. We provide a detailed receipt for insurance reimbursement; please check whether your plan covers a Registered Psychotherapist and whether any limits or additional requirements apply.
When considering online appointments, it is helpful to think about whether you have a private place to speak and a reliable internet connection. You can ask about the format during your consultation. Contact us for location details or a booking question.
A phone conversation to begin
We offer a complimentary 15-minute phone consultation with Maiah through Aligning Tides Counselling and Psychotherapy’ Jane booking page. You can share a little about what has been happening and ask how she would approach working with you.