[{"data":1,"prerenderedAt":1608},["ShallowReactive",2],{"globals-en":3,"i18n-pair:\u002Fblog\u002Fseasonal-affective-disorder":305,"blog:\u002Fblog\u002Fseasonal-affective-disorder":308,"blog:more:\u002Fblog\u002Fseasonal-affective-disorder":648},{"id":4,"address":5,"bookingCtaLabel":6,"bookingUrl":7,"contactFormEndpoint":8,"email":9,"extension":10,"footerLabels":11,"footerNav":15,"meta":34,"nav":35,"newsletter":42,"newsletterEndpoint":8,"pageIntros":47,"phone":68,"servicesMenu":69,"social":106,"sourceUrl":107,"stem":108,"ui":109,"__hash__":304},"globals\u002Fglobals.yml","6505 Route Transcanadienne, Suite 410, Saint-Laurent, QC H4T 1S3","Book Now","https:\u002F\u002Fjadetherapy.janeapp.com\u002F","","admin@jadetherapy.ca","yml",{"contactHeading":12,"addressHeading":13,"menuHeading":14},"Contact us:","Our address:","Main menu",[16,19,22,25,28,31],{"label":17,"to":18},"Team","\u002Fteam",{"label":20,"to":21},"Services","\u002Fservices",{"label":23,"to":24},"Philosophy","\u002Fphilosophy",{"label":26,"to":27},"FAQ","\u002Ffaq",{"label":29,"to":30},"Blogs","\u002Fblog",{"label":32,"to":33},"Contact Us","\u002Fcontact",{},[36,37,38,39,40,41],{"label":17,"to":18},{"label":20,"to":21},{"label":23,"to":24},{"label":26,"to":27},{"label":29,"to":30},{"label":32,"to":33},{"heading":43,"blurb":44,"emailPlaceholder":45,"buttonLabel":46},"One conversation. One step forward.","Get monthly wellness tips, new service announcements, and thoughtful resources from Jade Therapy.","Email address","Sign up",{"services":48,"team":57,"blogs":63},{"heading":49,"intro":50,"heroImage":51,"ctaLabel":52,"metaTitle":53,"metaDescription":54,"counsellingSectionHeading":55,"specializedSectionHeading":56},"Our Services","Pick what feels right, shift when you need to.","\u002Fimages\u002Fgeneral\u002Fin-session-door-hanger.webp","Book a Session","Therapy & Mental Health Services in Montreal | Jade Therapy","Counselling, psychotherapy, couples therapy, child & adolescent therapy, psychological assessments, EMDR, and psychiatry in Saint-Laurent, Montreal.","Psychological & Counselling Services","Specialized Services",{"heading":58,"intro":59,"heroImage":60,"metaTitle":61,"metaDescription":62},"Our Team","We believe therapy starts with connection - real people, real conversations, real healing. Get to know the team here to support you.","\u002Fimages\u002Fsite\u002Fteam-hero.webp","Our Therapists & Clinicians in Montreal | Jade Therapy","Meet the Jade Therapy team - counsellors, psychotherapists, psychologists, social worker, SLP, coach, and psychiatrist serving Montreal and Quebec.",{"heading":64,"intro":8,"heroImage":65,"metaTitle":66,"metaDescription":67},"The Jade Journal","\u002Fimages\u002Fgeneral\u002Fgreen-sofa-autumn-window.webp","The Jade Journal | Mental Health Blog | Jade Therapy Montreal","Mental health insights, therapy tips, and wellness resources from Jade Therapy's clinicians in Montreal. Written for individuals, couples, and families","(514) 989-0818",[70,73,76,79,82,85,88,91,94,97,100,103],{"label":71,"to":72},"Individual Therapy","\u002Fservices\u002Findividual-therapy",{"label":74,"to":75},"Psychological Services","\u002Fservices\u002Fpsychological-services",{"label":77,"to":78},"Family Therapy","\u002Fservices\u002Ffamily-therapy",{"label":80,"to":81},"Couples Therapy","\u002Fservices\u002Fcouples-therapy",{"label":83,"to":84},"Speech Language and Pathology","\u002Fservices\u002Fspeech-language-pathology",{"label":86,"to":87},"Psychoeducational Assessments","\u002Fservices\u002Fpsychoeducational-assessments",{"label":89,"to":90},"Psychiatry","\u002Fservices\u002Fpsychiatry",{"label":92,"to":93},"ADHD Assessments","\u002Fservices\u002Fadult-adhd-assessments",{"label":95,"to":96},"School Support","\u002Fservices\u002Fexecutive-function-coaching",{"label":98,"to":99},"Trauma & EMDR","\u002Fservices\u002Ftrauma-and-emdr-therapy",{"label":101,"to":102},"Parent Coaching","\u002Fservices\u002Fparent-coaching",{"label":104,"to":105},"DBT Skills Groups","\u002Fservices\u002Fdbt-skills-groups",[],"https:\u002F\u002Fjadetherapy.ca\u002F","globals",{"buttons":110,"a11y":115,"header":131,"footer":133,"cards":141,"home":145,"services":174,"team":196,"clinician":217,"privacy":229,"terms":231,"philosophy":233,"faq":237,"blog":252,"article":258,"contact":269,"error":290},{"bookSession":111,"bookNow":112,"seeAllServices":113,"signUp":46,"send":114},"Book a session","Book now","See all services","Send",{"skipToContent":116,"homeLink":117,"primaryNav":118,"mobileNav":119,"menuDialog":120,"openMenu":121,"closeMenu":122,"showServices":123,"languageNav":124,"newsletterEmailLabel":45,"honeypotLabel":125,"faqSections":126,"tocNav":127,"clinicianCountOne":128,"clinicianCountOther":129,"moreAbout":130},"Skip to content","Jade Therapy home","Primary","Mobile","Menu","Open menu","Close menu","Show services","Language","Leave this field empty","FAQ sections","In this article","1 clinician","{count} clinicians","More about {title}",{"allServices":132},"All services",{"contactLabel":134,"visitLabel":135,"exploreLabel":136,"moreLabel":137,"newsletterNote":138,"privacyLabel":139,"termsLabel":140},"Contact","Visit","Explore","More","Sign-up opens soon","Privacy Policy","Terms of Use",{"supportsLabel":142,"learnMore":143,"dogPhotoAlt":144},"Supports:","Learn more","{name}, therapy dog",{"heroRotator":146,"howItWorks":158,"aboutImageAlt":173},[147,148,149,150,151,152,153,154,155,156,157],"Feeling stuck?","Checking in?","Not sure?","Anxious?","Had enough?","Feeling tired?","Been a lot?","Need a break?","Ready to talk?","Hopeful?","Not okay?",{"heading":159,"headingAccent":160,"lead":161,"contactLinkLabel":162,"steps":163},"Reaching out is hard.","We make it easy.","If you don't know what you need yet, that's a normal place to start. Tell us what's going on and we'll help you work it out.","Contact us",[164,167,170],{"title":165,"body":166},"Reach out","Call us, email us, or send a note through the website. No intake maze, no forms before you've spoken to a person.",{"title":168,"body":169},"Get matched","We pair you with a clinician suited to what you're carrying. If the fit isn't right we'll move you, and that's the process working, not failing.",{"title":171,"body":172},"Begin","Fifty minutes, in person in Saint-Laurent or online. Weekly, biweekly, or as often as it's useful.","Inside the Jade Therapy clinic",{"faqHeading":175,"otherServices":176,"allServicesLink":132,"breadcrumb":20,"cta":177,"choosing":181},"Common questions","Other services",{"heading":178,"headingAccent":179,"body":180},"Take the first step","at your own pace","Not sure this is the right service? Tell us what is going on and we will point you at the right person.",{"heading":182,"body":183,"contactLabel":184,"heroCtaSecondary":185,"steps":186},"If you're still unsure.","You do not have to arrive with the right label. Tell us what is going on and we will point you to the right person.","Send a note","Not sure where to start?",[187,190,193],{"title":188,"body":189},"Tell us what is going on","A sentence is enough. No forms before you have spoken to a person.",{"title":191,"body":192},"We match the service to you","Sometimes that is therapy, sometimes an assessment first. We will say which and why.",{"title":194,"body":195},"Change your mind freely","Services and clinicians can shift as your needs do. That is the process working, not failing.",{"heroImageAlt":197,"heroHeadingLines":198,"filters":202,"noMatch":209,"matchRow":213,"pupPhotoAlt":216},"A lit lamp on a small black table beside a cream bouclé sofa in a Jade Therapy room",[199,200,201],"Real people,","real conversations,","real healing.",{"roleLabel":203,"ageLabel":204,"serviceLabel":205,"allRoles":206,"allAges":207,"allServices":208},"Role","Age","Service","Everyone","Any age","Anything",{"lead":210,"linkLabel":211,"tail":212},"No one on the team matches all three filters. Clear one of them, or","tell us what you need","and we will match you.",{"body":214,"ctaLabel":215},"Not sure who to see? Tell us what is going on and we will match you. If the fit is not right, we will move you, and that is the process working.","Ask us who fits","{name}, therapy dog in training",{"teamCrumb":17,"bookWith":218,"seeWholeTeam":219,"booksCta":220,"meetHeading":221,"dogHeading":222,"dogHeadingAccent":223,"factLabels":224},"Book with {name}","See the whole team","Read her books","Meet {name}","Not certified.","Still very good.",{"worksWith":225,"focusAreas":226,"approaches":227,"languages":228},"Works with","Focus areas","Approaches","Languages",{"heroImageAlt":230},"A cabinet of books in the Jade Therapy clinic",{"heroImageAlt":232},"A shelf of books in the Jade Therapy clinic",{"heroImageAlt":234,"focusCta":235,"teamCta":236},"Natural light in the Jade Therapy clinic","What we work on","Meet the clinicians",{"heroImageAlt":238,"heroLead":239,"readQuestionsCta":240,"sideHeading":241,"searchLabel":242,"countOne":243,"countOther":244,"sideNote":245,"noMatch":249},"A dried stem in a pale vase on a dark coffee table in the clinic","Parking, fees, insurance, confidentiality, and what happens in a first session. If your question is not here, call us and we will answer it.","Read the questions","Frequently asked","Search the questions","{count} question","{count} questions",{"lead":246,"callPrefix":247,"writePrefix":248},"Still unanswered?","Call","or write to",{"lead":250,"callPrefix":247,"writePrefix":248,"tail":251},"No question matches that.","and we will answer it directly.",{"journalName":64,"introFallback":253,"readLatestCta":254,"latestHeading":255,"readArticle":256,"moreHeading":257},"Notes from our clinicians on anxiety, first sessions, parenting, and the parts of therapy nobody explains beforehand.","Read the latest","Latest from the journal","Read the article","More reading",{"readingTime":259,"tocHeading":127,"shareHeading":260,"copyLink":261,"linkCopied":262,"emailShare":263,"allArticles":264,"ctaHeading":265,"ctaBody":266,"askCta":267,"keepReadingHeading":268},"{minutes} min read","Share","Copy link","Link copied","Email","All articles","If something here sounded familiar","A therapist can help you look at what has been going on underneath, not only at what you notice day to day. First sessions are a conversation, not an assessment.","Ask a question","Keep reading",{"heroImageAlt":270,"heroLead":271,"rail":272,"formLead":275,"sent":276,"placeholders":279,"submitNote":285,"formImageAlt":286,"bookDirectly":287,"readFaq":288,"crisisNote":289},"A side table of flowers and a book by the window in the Jade Therapy clinic","Call, write, or send the form below. We work with clients in person and online.",{"phone":273,"email":263,"address":274},"Phone","Address","Tell us as much or as little as you like. A sentence about what is going on is enough for us to point you to the right clinician.",{"line":277,"notePrefix":278},"Thank you. Your note is with us.","We will reply as soon as we can. If you need help right away, call",{"name":280,"email":281,"phone":282,"seekingFor":283,"support":284},"First and last","you@email.com","Optional","Select one","What brings you to Jade?","Please note: This form is intended for appointment inquiries and is not monitored as a crisis service. Please avoid including highly sensitive personal or medical information. If you are experiencing an emergency or require immediate support, please contact 911 or an appropriate crisis service.","A consulting room at Jade Therapy","Book directly instead","Read the FAQ","These lines are free and confidential. They are not run by Jade Therapy.",{"codeFallback":291,"notFound":292,"failure":297,"homeCta":302,"servicesCta":303,"contactCta":162},"Error",{"metaTitle":293,"heading":294,"headingAccent":295,"body":296},"Page not found | Jade Therapy","This page has moved","or never was.","The link you followed does not lead anywhere. Everything else is still here, so start from the homepage or look through the services.",{"metaTitle":298,"heading":299,"headingAccent":300,"body":301},"Something went wrong | Jade Therapy","Something went wrong","on our side.","Please try again in a moment. If it keeps happening, the homepage is a good place to start again.","Go to the homepage","See our services","VJ22gu4-WDQ6SmTmunwlqt7X1qnBr10iuN2E2UDNppE",{"en":306,"fr":307},"\u002Fblog\u002Fseasonal-affective-disorder","\u002Ffr\u002Fblogue\u002Ftrouble-affectif-saisonnier",{"id":309,"title":310,"author":311,"body":312,"date":639,"description":640,"extension":641,"heroImage":642,"meta":643,"navigation":644,"path":306,"published":644,"seo":645,"sourceUrl":8,"stem":646,"__hash__":647},"blog\u002Fblog\u002Fseasonal-affective-disorder.md","When the Light Changes: Understanding Seasonal Affective Disorder","Jaye Miller",{"type":313,"value":314,"toc":627},"minimark",[315,319,322,327,330,338,341,345,348,373,376,380,383,386,389,393,396,413,416,441,444,448,451,454,458,461,466,469,472,477,480,483,488,491,496,516,519,523,526,534,540,544,547,554,558],[316,317,318],"p",{},"In Montreal, autumn arrives in colour. The trees turn, the air sharpens, and then, almost without warning, it is dark by the time you leave work.",[316,320,321],{},"For many people, that change comes with a shift in mood. Energy drops. Mornings feel harder. The couch feels more appealing than seeing friends. If this happens to you around the same time each year, you are not imagining it, and you are not alone.",[323,324,326],"h2",{"id":325},"what-is-seasonal-affective-disorder","What Is Seasonal Affective Disorder",[316,328,329],{},"Seasonal affective disorder, often called SAD, is a form of depression that follows the seasons. It was first described by researchers in 1984, who noticed that some people became depressed each fall and winter and felt better each spring.",[316,331,332,333,337],{},"Today it is recognized as major depression ",[334,335,336],"em",{},"with a seasonal pattern",". The key word is pattern. The low mood arrives and lifts at roughly the same time of year, for at least two years in a row.",[316,339,340],{},"Most people with SAD notice it in fall and winter. A less common summer pattern also exists.",[323,342,344],{"id":343},"how-common-is-it-in-canada","How Common Is It in Canada",[316,346,347],{},"Living this far north matters. Seasonal depression is more common in places with shorter winter days.",[349,350,351,360,366],"ul",{},[352,353,354,355,359],"li",{},"About ",[356,357,358],"strong",{},"2 to 3%"," of Canadians will experience SAD in their lifetime.",[352,361,354,362,365],{},[356,363,364],{},"15%"," will have a milder form, often called the winter blues.",[352,367,368,369,372],{},"SAD makes up about ",[356,370,371],{},"10%"," of all depression cases.",[316,374,375],{},"So if the darker months feel heavy, you are in good company.",[323,377,379],{"id":378},"winter-blues-or-something-more","Winter Blues or Something More",[316,381,382],{},"Feeling a little flat in January is common. SAD is different in how much it affects your life.",[316,384,385],{},"The winter blues might mean you feel a bit tired and less motivated, but you still manage work, relationships, and the things you care about.",[316,387,388],{},"SAD tends to go further. It can make ordinary days feel like a struggle, and it keeps coming back each year.",[323,390,392],{"id":391},"signs-to-notice","Signs to Notice",[316,394,395],{},"Winter-pattern SAD shares many signs with other forms of depression, such as:",[349,397,398,401,404,407,410],{},[352,399,400],{},"Low mood most of the day, nearly every day",[352,402,403],{},"Losing interest in things you usually enjoy",[352,405,406],{},"Feeling hopeless or worthless",[352,408,409],{},"Trouble concentrating",[352,411,412],{},"Low energy",[316,414,415],{},"It also tends to bring a few signs of its own:",[349,417,418,424,430,435],{},[352,419,420,423],{},[334,421,422],{},"Sleeping more than usual"," and still feeling tired",[352,425,426,429],{},[334,427,428],{},"Craving carbohydrates"," and eating more",[352,431,432],{},[334,433,434],{},"Weight gain",[352,436,437,440],{},[334,438,439],{},"Pulling away from people",", a kind of hibernating",[316,442,443],{},"The summer pattern looks different. It is more likely to bring trouble sleeping, a smaller appetite, restlessness, and anxiety.",[323,445,447],{"id":446},"why-it-happens","Why It Happens",[316,449,450],{},"Researchers are still learning, but light seems to play a central role. Less daylight can affect the body clock that tells us when to sleep and wake. It can also affect serotonin, which helps regulate mood, and melatonin, which helps regulate sleep.",[316,452,453],{},"In other words, SAD is not a lack of willpower. It is a real response in the body to a real change in the environment.",[323,455,457],{"id":456},"what-can-help","What Can Help",[316,459,460],{},"The good news is that SAD is well studied, and several approaches have strong research behind them.",[316,462,463],{},[356,464,465],{},"Light Therapy",[316,467,468],{},"Light therapy means sitting near a bright light box, usually 10,000 lux, for about 30 to 45 minutes each morning. In a Canadian study, light therapy worked as well as an antidepressant medication, and it started working sooner.",[316,470,471],{},"Speak with a doctor before starting, especially if you have bipolar disorder, an eye condition, or take medication that makes you sensitive to light.",[316,473,474],{},[356,475,476],{},"Talk Therapy",[316,478,479],{},"Cognitive behavioural therapy adapted for SAD helps you notice the thoughts that make winter feel heavier, and plan activities that bring back energy and connection. In one large study, people who had this therapy were less likely to have their depression return two winters later than people who used light therapy alone.",[316,481,482],{},"This is one reason therapy can be so valuable. It can give you skills you carry into each new season.",[316,484,485],{},[356,486,487],{},"Medication",[316,489,490],{},"For some people, antidepressant medication is part of the plan. This is a conversation to have with a doctor or psychiatrist.",[316,492,493],{},[356,494,495],{},"Small Daily Supports",[349,497,498,501,504,507,510,513],{},[352,499,500],{},"Get outside in daylight, even briefly, especially in the morning",[352,502,503],{},"Sit near a window when you can",[352,505,506],{},"Keep regular sleep and wake times",[352,508,509],{},"Move your body in ways that feel good",[352,511,512],{},"Plan things to look forward to during the darker months",[352,514,515],{},"Stay in touch with people, even when you would rather hide away",[316,517,518],{},"These are not a cure on their own, but they can make the season feel lighter.",[323,520,522],{"id":521},"when-to-reach-out","When to Reach Out",[316,524,525],{},"If low mood returns every fall, or if it makes work, school, or relationships harder, it is worth talking to someone. You do not need to wait until it feels unbearable.",[316,527,528,529,533],{},"At Jade Therapy, our clinicians can help you understand your pattern and build a plan for the months ahead. Learn more about ",[530,531,532],"a",{"href":72},"individual therapy",".",[316,535,536,537,533],{},"If you are having thoughts of suicide or feel unsafe, call or text the Suicide Crisis Helpline at 988, at any time. In an emergency, call 911 or go to your nearest emergency room. More support lines are listed on our ",[530,538,539],{"href":33},"contact page",[323,541,543],{"id":542},"a-gentle-reminder","A Gentle Reminder",[316,545,546],{},"The seasons will keep changing. With the right support, the way you move through them can change too.",[316,548,549],{},[334,550,551],{},[356,552,553],{},"Spring always comes back.",[323,555,557],{"id":556},"references","References",[349,559,560,567,576,583,596,603,615],{},[352,561,562,563,566],{},"American Psychiatric Association. (2022). ",[334,564,565],{},"Diagnostic and Statistical Manual of Mental Disorders"," (5th ed., text rev.).",[352,568,569,570,533],{},"Canadian Mental Health Association, BC Division. ",[530,571,575],{"href":572,"rel":573},"https:\u002F\u002Fbc.cmha.ca\u002Fdocuments\u002Fseasonal-affective-disorder-2\u002F",[574],"nofollow","Seasonal Affective Disorder",[352,577,578,579,533],{},"HeretoHelp, BC Partners for Mental Health and Substance Use Information. ",[530,580,575],{"href":581,"rel":582},"https:\u002F\u002Fwww.heretohelp.bc.ca\u002Finfosheet\u002Fseasonal-affective-disorder",[574],[352,584,585,586,591,592,595],{},"Lam, R. W., Levitt, A. J., Levitan, R. D., et al. (2006). ",[530,587,590],{"href":588,"rel":589},"https:\u002F\u002Fpsychiatryonline.org\u002Fdoi\u002F10.1176\u002Fajp.2006.163.5.805",[574],"The Can-SAD study: A randomized controlled trial of the effectiveness of light therapy and fluoxetine in patients with winter seasonal affective disorder",". ",[334,593,594],{},"American Journal of Psychiatry, 163","(5), 805–812.",[352,597,598,599,533],{},"National Institute of Mental Health. ",[530,600,575],{"href":601,"rel":602},"https:\u002F\u002Fwww.nimh.nih.gov\u002Fhealth\u002Fpublications\u002Fseasonal-affective-disorder",[574],[352,604,605,606,591,611,614],{},"Rohan, K. J., Meyerhoff, J., Ho, S. Y., et al. (2016). ",[530,607,610],{"href":608,"rel":609},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F26539881\u002F",[574],"Outcomes one and two winters following cognitive-behavioral therapy or light therapy for seasonal affective disorder",[334,612,613],{},"American Journal of Psychiatry, 173","(3), 244–251.",[352,616,617,618,591,623,626],{},"Rosenthal, N. E., Sack, D. A., Gillin, J. C., et al. (1984). ",[530,619,622],{"href":620,"rel":621},"https:\u002F\u002Fdoi.org\u002F10.1001\u002Farchpsyc.1984.01790120076010",[574],"Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy",[334,624,625],{},"Archives of General Psychiatry, 41","(1), 72–80.",{"title":8,"searchDepth":628,"depth":628,"links":629},2,[630,631,632,633,634,635,636,637,638],{"id":325,"depth":628,"text":326},{"id":343,"depth":628,"text":344},{"id":378,"depth":628,"text":379},{"id":391,"depth":628,"text":392},{"id":446,"depth":628,"text":447},{"id":456,"depth":628,"text":457},{"id":521,"depth":628,"text":522},{"id":542,"depth":628,"text":543},{"id":556,"depth":628,"text":557},"2026-09-22","Shorter days can bring a heavier mood. Learn the signs of seasonal affective disorder, how it differs from the winter blues, and what helps.","md","\u002Fimages\u002Fgeneral\u002Fcorner-room-autumn-view.webp",{},true,{"title":310,"description":640},"blog\u002Fseasonal-affective-disorder","kO2dRwEmVkfABlJtMJHlIwFv0t9Jgyb7r8CTpXpAzuA",[649,844,1058,1354],{"id":650,"title":651,"author":311,"body":652,"date":836,"description":837,"extension":641,"heroImage":838,"meta":839,"navigation":644,"path":840,"published":644,"seo":841,"sourceUrl":8,"stem":842,"__hash__":843},"blog\u002Fblog\u002Fwhat-a-dbt-skills-group-can-offer.md","What a DBT Skills Group Can Offer",{"type":313,"value":653,"toc":826},[654,661,664,667,671,674,677,685,688,692,695,701,707,713,719,723,726,732,738,744,750,756,760,763,780,783,787,793,796,810,813,817,823],[655,656,658],"h3",{"id":657},"skills-for-the-moments-that-feel-too-big",[334,659,660],{},"Skills for the moments that feel too big",[316,662,663],{},"Some feelings arrive fast and loud. A text that goes unanswered. A fight that starts over something small. A wave of panic before a test, a meeting, or a hard conversation. In those moments, knowing what to do and being able to do it can feel very far apart.",[316,665,666],{},"That gap is what dialectical behaviour therapy, or DBT, was built to work on. DBT was developed by Dr. Marsha Linehan. At its heart is a simple idea. Strong emotions are not a flaw. They are something you can learn to work with, one skill at a time.",[655,668,670],{"id":669},"what-dialectical-means","What \"Dialectical\" Means",[316,672,673],{},"The word sounds technical, but the idea is gentle. A dialectic is two things that seem to pull in opposite directions and are both true.",[316,675,676],{},"In DBT, the central one is this:",[349,678,679,682],{},[352,680,681],{},"You are doing the best you can right now.",[352,683,684],{},"You can also learn new ways of coping.",[316,686,687],{},"Both are true at once. You do not have to be broken to want new tools, and you do not have to be perfect before you start. Holding acceptance and change together is what makes the rest of the skills possible.",[655,689,691],{"id":690},"the-four-skills","The Four Skills",[316,693,694],{},"DBT skills are usually taught in four areas. Each one answers a different kind of hard moment.",[316,696,697,700],{},[356,698,699],{},"Mindfulness."," Noticing what is happening, in your mind and in your body, without judging it. This sounds small. It is the ground the other skills stand on, because you cannot change a pattern you cannot see.",[316,702,703,706],{},[356,704,705],{},"Distress tolerance."," Ways to get through a painful moment without making it worse. These are for the times you cannot fix the situation right away and simply need to get to the other side of it safely.",[316,708,709,712],{},[356,710,711],{},"Emotion regulation."," Understanding what you feel, what sets it off, and what helps it come down. Over time, this can make emotions feel less like weather that happens to you and more like something you can read and respond to.",[316,714,715,718],{},[356,716,717],{},"Interpersonal effectiveness."," Asking for what you need, saying no, and keeping your relationships steady while keeping your self-respect. Many people find this is where the other three skills show up most.",[655,720,722],{"id":721},"why-learn-them-in-a-group","Why Learn Them in a Group",[316,724,725],{},"DBT skills can be taught one to one. A group offers some things that are hard to get any other way.",[316,727,728,731],{},[356,729,730],{},"You are not the only one."," Many people come in quietly sure that everyone else handles their feelings better. Sitting in a room with others who are working on the same things can ease that sense of being alone.",[316,733,734,737],{},[356,735,736],{},"You learn from each other."," When someone shares how they used a skill this week, and what got in the way, it often makes the skill clearer than any handout could.",[316,739,740,743],{},[356,741,742],{},"You get to practise."," Skills are learned by using them. A group is a safe place to try asking for something, or noticing a feeling out loud, before you try it at home, at school, or at work.",[316,745,746,749],{},[356,747,748],{},"There is a rhythm to it."," Meeting every week, with a skill to try in between, can help new habits take hold. Coming back the next week and talking about what happened is part of the learning.",[316,751,752,755],{},[356,753,754],{},"It is structured."," Each session has a plan. You know what you are there to learn. For many people, that makes it feel more manageable than open-ended talking.",[655,757,759],{"id":758},"who-it-can-help","Who It Can Help",[316,761,762],{},"DBT skills are useful for many people, not only those in crisis. A skills group may be a good fit if you, or your teen:",[349,764,765,768,771,774,777],{},[352,766,767],{},"feel emotions very strongly, or very quickly",[352,769,770],{},"find it hard to calm down once you are upset",[352,772,773],{},"act on feelings in ways you later regret",[352,775,776],{},"feel stuck in the same conflicts with people you care about",[352,778,779],{},"want practical tools, not only insight",[316,781,782],{},"A group is not a replacement for individual therapy when that is what someone needs. Many people do both, and the two can support each other well. If you are not sure which is right, that is a good question to ask us.",[655,784,786],{"id":785},"what-to-expect-at-jade-therapy","What to Expect at Jade Therapy",[316,788,789,790,792],{},"Our ",[530,791,104],{"href":105}," run for eight weeks, with one 90-minute session each week. Groups are small, between 6 and 10 people, and meet in person at our clinic in Saint-Laurent. They are led by Jaye Miller and Jamie Rose.",[316,794,795],{},"There are four groups, so people learn alongside others at a similar stage of life:",[349,797,798,801,804,807],{},[352,799,800],{},"ages 12 to 15",[352,802,803],{},"ages 16 to 18",[352,805,806],{},"ages 19 to 25",[352,808,809],{},"ages 26 and up",[316,811,812],{},"You do not need to share anything you are not ready to share. The focus is on learning and practising skills, not on telling your story.",[655,814,816],{"id":815},"a-gentle-next-step","A Gentle Next Step",[316,818,819,820,533],{},"If you have read this far and recognized yourself, or someone you love, you are welcome to reach out. Start dates are not set yet, and spaces are limited. You can register your interest or ask a question by calling (514) 989-0818 or emailing ",[530,821,9],{"href":822},"mailto:admin@jadetherapy.ca",[316,824,825],{},"Learning a new way to meet hard moments takes time. You do not have to learn it alone.",{"title":8,"searchDepth":628,"depth":628,"links":827},[828,830,831,832,833,834,835],{"id":657,"depth":829,"text":660},3,{"id":669,"depth":829,"text":670},{"id":690,"depth":829,"text":691},{"id":721,"depth":829,"text":722},{"id":758,"depth":829,"text":759},{"id":785,"depth":829,"text":786},{"id":815,"depth":829,"text":816},"2026-10-07","What DBT skills are, what happens in a skills group, and why learning them alongside other people can make them easier to use in everyday life.","\u002Fimages\u002Fgeneral\u002Ftwo-armchairs-mushroom-lamp.webp",{},"\u002Fblog\u002Fwhat-a-dbt-skills-group-can-offer",{"title":651,"description":837},"blog\u002Fwhat-a-dbt-skills-group-can-offer","AydKb2gYi0wYfuIEfV07CyXzVarC24DqwzLD93UpRJQ",{"id":309,"title":310,"author":311,"body":845,"date":639,"description":640,"extension":641,"heroImage":642,"meta":1056,"navigation":644,"path":306,"published":644,"seo":1057,"sourceUrl":8,"stem":646,"__hash__":647},{"type":313,"value":846,"toc":1045},[847,849,851,853,855,859,861,863,865,879,881,883,885,887,889,891,893,905,907,925,927,929,931,933,935,937,941,943,945,949,951,953,957,959,963,977,979,981,983,987,991,993,995,1001,1003],[316,848,318],{},[316,850,321],{},[323,852,326],{"id":325},[316,854,329],{},[316,856,332,857,337],{},[334,858,336],{},[316,860,340],{},[323,862,344],{"id":343},[316,864,347],{},[349,866,867,871,875],{},[352,868,354,869,359],{},[356,870,358],{},[352,872,354,873,365],{},[356,874,364],{},[352,876,368,877,372],{},[356,878,371],{},[316,880,375],{},[323,882,379],{"id":378},[316,884,382],{},[316,886,385],{},[316,888,388],{},[323,890,392],{"id":391},[316,892,395],{},[349,894,895,897,899,901,903],{},[352,896,400],{},[352,898,403],{},[352,900,406],{},[352,902,409],{},[352,904,412],{},[316,906,415],{},[349,908,909,913,917,921],{},[352,910,911,423],{},[334,912,422],{},[352,914,915,429],{},[334,916,428],{},[352,918,919],{},[334,920,434],{},[352,922,923,440],{},[334,924,439],{},[316,926,443],{},[323,928,447],{"id":446},[316,930,450],{},[316,932,453],{},[323,934,457],{"id":456},[316,936,460],{},[316,938,939],{},[356,940,465],{},[316,942,468],{},[316,944,471],{},[316,946,947],{},[356,948,476],{},[316,950,479],{},[316,952,482],{},[316,954,955],{},[356,956,487],{},[316,958,490],{},[316,960,961],{},[356,962,495],{},[349,964,965,967,969,971,973,975],{},[352,966,500],{},[352,968,503],{},[352,970,506],{},[352,972,509],{},[352,974,512],{},[352,976,515],{},[316,978,518],{},[323,980,522],{"id":521},[316,982,525],{},[316,984,528,985,533],{},[530,986,532],{"href":72},[316,988,536,989,533],{},[530,990,539],{"href":33},[323,992,543],{"id":542},[316,994,546],{},[316,996,997],{},[334,998,999],{},[356,1000,553],{},[323,1002,557],{"id":556},[349,1004,1005,1009,1014,1019,1026,1031,1038],{},[352,1006,562,1007,566],{},[334,1008,565],{},[352,1010,569,1011,533],{},[530,1012,575],{"href":572,"rel":1013},[574],[352,1015,578,1016,533],{},[530,1017,575],{"href":581,"rel":1018},[574],[352,1020,585,1021,591,1024,595],{},[530,1022,590],{"href":588,"rel":1023},[574],[334,1025,594],{},[352,1027,598,1028,533],{},[530,1029,575],{"href":601,"rel":1030},[574],[352,1032,605,1033,591,1036,614],{},[530,1034,610],{"href":608,"rel":1035},[574],[334,1037,613],{},[352,1039,617,1040,591,1043,626],{},[530,1041,622],{"href":620,"rel":1042},[574],[334,1044,625],{},{"title":8,"searchDepth":628,"depth":628,"links":1046},[1047,1048,1049,1050,1051,1052,1053,1054,1055],{"id":325,"depth":628,"text":326},{"id":343,"depth":628,"text":344},{"id":378,"depth":628,"text":379},{"id":391,"depth":628,"text":392},{"id":446,"depth":628,"text":447},{"id":456,"depth":628,"text":457},{"id":521,"depth":628,"text":522},{"id":542,"depth":628,"text":543},{"id":556,"depth":628,"text":557},{},{"title":310,"description":640},{"id":1059,"title":1060,"author":311,"body":1061,"date":1345,"description":1346,"extension":641,"heroImage":1347,"meta":1348,"navigation":644,"path":1349,"published":644,"seo":1350,"sourceUrl":1351,"stem":1352,"__hash__":1353},"blog\u002Fblog\u002Fhigh-functioning-anxiety.md","High-Functioning Anxiety: When You Look Fine But Feel Anything But",{"type":313,"value":1062,"toc":1328},[1063,1066,1073,1076,1080,1083,1090,1093,1097,1100,1117,1120,1123,1127,1130,1134,1154,1158,1179,1183,1200,1204,1218,1222,1225,1239,1243,1246,1257,1260,1264,1267,1270,1273,1277,1280,1283,1286,1289,1292,1296,1299,1302,1305,1309,1312,1315,1318,1322,1325],[316,1064,1065],{},"You meet your deadlines. You show up early. You keep your inbox at zero, remember everyone's birthdays, and always have a plan B - and a plan C. From the outside, your life looks pulled together. Maybe even enviable.",[316,1067,1068,1069,1072],{},"But inside? There's a near-constant hum of worry. A voice that says ",[334,1070,1071],{},"what if you're forgetting something?"," A chest that tightens before meetings you've attended a hundred times. A brain that replays conversations at 2 a.m., scanning for what you said wrong.",[316,1074,1075],{},"If this sounds familiar, you may be living with high-functioning anxiety - and you're far from alone.",[323,1077,1079],{"id":1078},"what-is-high-functioning-anxiety","What Is High-Functioning Anxiety?",[316,1081,1082],{},"High-functioning anxiety isn't an official clinical diagnosis. You won't find it listed in the DSM-5. But it's a widely recognized pattern that therapists see all the time: people who experience significant anxiety symptoms, yet continue to meet - and often exceed - expectations at work, at home, and in their relationships.",[316,1084,1085,1086,1089],{},"The anxiety doesn't slow them down. In many ways, it ",[334,1087,1088],{},"drives"," them.",[316,1091,1092],{},"That's what makes it so easy to miss, and so exhausting to live with.",[323,1094,1096],{"id":1095},"the-hidden-cost-of-keeping-it-together","The Hidden Cost of Keeping It Together",[316,1098,1099],{},"High-functioning anxiety often masquerades as positive traits:",[349,1101,1102,1105,1108,1111,1114],{},[352,1103,1104],{},"Perfectionism that looks like dedication",[352,1106,1107],{},"Over-preparation that looks like conscientiousness",[352,1109,1110],{},"People-pleasing that looks like generosity",[352,1112,1113],{},"Constant busyness that looks like ambition",[352,1115,1116],{},"Trouble saying no that looks like flexibility",[316,1118,1119],{},"These patterns can earn real praise and real results. But underneath, they're often driven by fear - fear of failure, of judgment, of letting someone down, of things going wrong.",[316,1121,1122],{},"The effort required to maintain that level of output while managing internal distress is enormous. Many people with high-functioning anxiety describe feeling like they're performing a version of themselves, rather than actually living.",[323,1124,1126],{"id":1125},"common-signs-of-high-functioning-anxiety","Common Signs of High-Functioning Anxiety",[316,1128,1129],{},"Because high-functioning anxiety often flies under the radar, it helps to know what it actually looks like from the inside.",[655,1131,1133],{"id":1132},"cognitive-signs","Cognitive Signs",[349,1135,1136,1139,1142,1145,1148,1151],{},[352,1137,1138],{},"Racing or intrusive thoughts, especially at night",[352,1140,1141],{},"Difficulty \"switching off\" - work, worry, and to-do lists blend into rest time",[352,1143,1144],{},"Overthinking decisions, big and small",[352,1146,1147],{},"Anticipating worst-case scenarios",[352,1149,1150],{},"Replaying past conversations or events",[352,1152,1153],{},"Difficulty concentrating due to mental noise, even when you appear focused",[655,1155,1157],{"id":1156},"emotional-signs","Emotional Signs",[349,1159,1160,1163,1166,1169,1176],{},[352,1161,1162],{},"A persistent, low-grade sense of dread that has no clear cause",[352,1164,1165],{},"Feeling irritable or on edge beneath a calm exterior",[352,1167,1168],{},"Difficulty experiencing joy or relaxation without guilt",[352,1170,1171,1172,1175],{},"Feeling like you have to ",[334,1173,1174],{},"earn"," rest",[352,1177,1178],{},"Fear of disappointing others",[655,1180,1182],{"id":1181},"physical-signs","Physical Signs",[349,1184,1185,1188,1191,1194,1197],{},[352,1186,1187],{},"Tension headaches or jaw clenching (often from grinding teeth at night)",[352,1189,1190],{},"Tight shoulders or a knotted stomach",[352,1192,1193],{},"Fatigue that doesn't improve with sleep",[352,1195,1196],{},"Digestive issues",[352,1198,1199],{},"A general sense of being \"wired but tired\"",[655,1201,1203],{"id":1202},"behavioural-signs","Behavioural Signs",[349,1205,1206,1209,1212,1215],{},[352,1207,1208],{},"Procrastinating until anxiety spikes, then completing tasks in a rush",[352,1210,1211],{},"Avoiding anything that feels uncertain or uncontrolled",[352,1213,1214],{},"Over-communicating or seeking repeated reassurance",[352,1216,1217],{},"Never feeling like enough - no matter what you accomplish",[323,1219,1221],{"id":1220},"why-high-functioning-anxiety-gets-missed","Why High-Functioning Anxiety Gets Missed",[316,1223,1224],{},"There are a few reasons this pattern often goes unrecognized - even by the people experiencing it.",[349,1226,1227,1230,1233,1236],{},[352,1228,1229],{},"\"But I'm not that anxious.\" Many people with high-functioning anxiety don't identify with the word \"anxious.\" They've learned to manage the feelings so well that they don't realize just how much energy that management takes.",[352,1231,1232],{},"Success becomes evidence you're fine. If you're achieving things, how bad can it really be? But accomplishment and wellbeing aren't the same thing. Anxiety can be a powerful (if unsustainable) motivator.",[352,1234,1235],{},"It becomes your normal. When you've lived with anxiety since you were young - and many people with high-functioning anxiety have - you may not have a reference point for what it feels like to move through the world without it.",[352,1237,1238],{},"Others reinforce it. When the anxiety-driven behaviours earn you compliments (\"you're so organized,\" \"you're so reliable\"), it can be hard to recognize them as symptoms rather than strengths.",[323,1240,1242],{"id":1241},"the-long-term-impact","The Long-Term Impact",[316,1244,1245],{},"High-functioning anxiety is not a sustainable way to live. Over time, the constant state of internal tension tends to compound.",[349,1247,1248,1251,1254],{},[352,1249,1250],{},"Burnout is common. The extraordinary output that high-functioning anxiety can produce comes at a cost — and eventually, most people hit a wall.",[352,1252,1253],{},"Relationship strain is another frequent consequence. When you're always performing, always managing, always \"on,\" genuine intimacy becomes difficult. Partners, friends, and family may feel they can never quite reach you.",[352,1255,1256],{},"Physical health suffers, too. Chronic stress has well-documented effects on the body, from cardiovascular health to immune function to sleep quality.",[316,1258,1259],{},"And perhaps most painfully: the accomplishments never quite feel like enough. The relief after finishing something is brief, before the anxiety latches onto the next thing. There's rarely a moment of genuine satisfaction.",[323,1261,1263],{"id":1262},"can-therapy-help","Can Therapy Help?",[316,1265,1266],{},"Yes - and it's one of the most effective tools available for high-functioning anxiety.",[316,1268,1269],{},"Many people with high-functioning anxiety hesitate to seek therapy precisely because they feel like they're \"managing.\" They worry they'll be told they don't have a real problem, or that someone else needs the support more than they do.",[316,1271,1272],{},"But therapy isn't just for people in crisis. It's for anyone whose inner experience is causing them suffering - even when the outside looks fine.",[323,1274,1276],{"id":1275},"what-therapy-for-high-functioning-anxiety-can-look-like","What Therapy for High-Functioning Anxiety Can Look Like",[316,1278,1279],{},"Cognitive Behavioural Therapy (CBT) is often a first-line approach. It helps identify the thought patterns that fuel anxiety - the \"what ifs,\" the catastrophizing, the need for certainty - and gradually build more balanced, flexible ways of thinking.",[316,1281,1282],{},"Acceptance and Commitment Therapy (ACT) takes a slightly different angle, helping you learn to notice anxious thoughts without being controlled by them, and to move toward the life you actually want rather than the one anxiety is engineering.",[316,1284,1285],{},"EMDR (Eye Movement Desensitization and Reprocessing) can be particularly useful if the anxiety is rooted in past experiences - childhood environments where hypervigilance felt necessary, for example.",[316,1287,1288],{},"Somatic approaches address the physical dimension of anxiety: learning to recognize tension in the body and to discharge it, rather than pushing through.",[316,1290,1291],{},"Therapy also offers something harder to name: a space where you don't have to perform. Where you can say \"I'm not okay\" without consequences. For many people with high-functioning anxiety, that alone is profound.",[323,1293,1295],{"id":1294},"what-to-expect-when-you-start-therapy","What to Expect When You Start Therapy",[316,1297,1298],{},"If you've never been to therapy - or if you went years ago and it didn't quite fit - it's worth knowing that the therapeutic relationship matters enormously. Finding a therapist you feel safe with isn't a luxury; it's what makes the work possible.",[316,1300,1301],{},"At Jade Therapy, our first session is about getting to know you - not just your symptoms, but your story. What does anxiety look like in your daily life? Where does it show up most? What would it feel like to live with a little more ease? We build from there, at a pace that works for you.",[316,1303,1304],{},"You don't need to be in crisis to deserve support. If the inner noise is loud, that's enough.",[323,1306,1308],{"id":1307},"a-note-on-self-compassion","A Note on Self-Compassion",[316,1310,1311],{},"One of the most common threads in people with high-functioning anxiety is a deep lack of self-compassion. The same care and patience extended to others - to a friend who's struggling, to a colleague who made a mistake - is rarely offered inward.",[316,1313,1314],{},"Part of the work of therapy is learning to be a little kinder to yourself. Not in a greeting-card way, but in a genuine, practical way: recognizing when you're running on fear rather than values, and making different choices.",[316,1316,1317],{},"You've been working very hard for a very long time. You don't have to keep doing it alone.",[323,1319,1321],{"id":1320},"ready-to-talk","Ready to Talk?",[316,1323,1324],{},"If you recognized yourself in this post, reaching out is a good next step. Jade Therapy offers individual therapy for anxiety, including high-functioning anxiety, in a warm, non-judgmental space.",[316,1326,1327],{},"We work with individuals across Quebec, with both in-person and online sessions available.",{"title":8,"searchDepth":628,"depth":628,"links":1329},[1330,1331,1332,1338,1339,1340,1341,1342,1343,1344],{"id":1078,"depth":628,"text":1079},{"id":1095,"depth":628,"text":1096},{"id":1125,"depth":628,"text":1126,"children":1333},[1334,1335,1336,1337],{"id":1132,"depth":829,"text":1133},{"id":1156,"depth":829,"text":1157},{"id":1181,"depth":829,"text":1182},{"id":1202,"depth":829,"text":1203},{"id":1220,"depth":628,"text":1221},{"id":1241,"depth":628,"text":1242},{"id":1262,"depth":628,"text":1263},{"id":1275,"depth":628,"text":1276},{"id":1294,"depth":628,"text":1295},{"id":1307,"depth":628,"text":1308},{"id":1320,"depth":628,"text":1321},"2026-06-25","Think you're too \"put-together\" to have anxiety? High-functioning anxiety is real - and exhausting. Learn the signs, and how therapy can help.","\u002Fimages\u002Fgeneral\u002Farch-mirror-console.webp",{},"\u002Fblog\u002Fhigh-functioning-anxiety",{"title":1060,"description":1346},"https:\u002F\u002Fjadetherapy.ca\u002Fblogs\u002Fthe-jade-journal\u002Fhigh-functioning-anxiety","blog\u002Fhigh-functioning-anxiety","T0VgZtk7ixcXk4jzxfrLVA1TRTSCaJhtvumotKO9ZYU",{"id":1355,"title":1356,"author":311,"body":1357,"date":1345,"description":1600,"extension":641,"heroImage":1601,"meta":1602,"navigation":644,"path":1603,"published":644,"seo":1604,"sourceUrl":1605,"stem":1606,"__hash__":1607},"blog\u002Fblog\u002Fwhat-happens-during-your-first-therapy-session.md","What Happens During Your First Therapy Session?",{"type":313,"value":1358,"toc":1588},[1359,1365,1368,1372,1375,1378,1382,1385,1399,1402,1406,1409,1412,1416,1423,1426,1443,1446,1450,1457,1471,1475,1478,1481,1484,1488,1491,1505,1508,1512,1515,1518,1521,1525,1528,1531,1535,1538,1541,1544,1555,1558,1561,1568,1571],[316,1360,1361,1362],{},"You've done the hard part. You've admitted - to yourself, at least - that you could use some support. Maybe you've even booked an appointment. And now a quieter anxiety has crept in: ",[334,1363,1364],{},"What exactly is going to happen when I get there?",[316,1366,1367],{},"It's one of the most common things people wonder before their first therapy session, and almost nobody talks about it. So let's walk through it, clearly and honestly.",[323,1369,1371],{"id":1370},"first-a-reassurance","First, a Reassurance",[316,1373,1374],{},"Your first session is not a test. You don't need to have the right words, a clear diagnosis, or a fully formed sense of what's wrong. You just need to show up. The therapist's job is to help you figure out the rest.",[316,1376,1377],{},"Many people arrive to their first session feeling nervous - sometimes very nervous. That's completely normal, and any good therapist will expect it. You don't need to perform wellness or pretend you're more okay than you are. This space is for the unfiltered version.",[323,1379,1381],{"id":1380},"before-the-session","Before the Session",[316,1383,1384],{},"Most therapy practices, including Jade Therapy, will send you a short intake form before your first appointment. This typically covers:",[349,1386,1387,1390,1393,1396],{},[352,1388,1389],{},"Basic personal information",[352,1391,1392],{},"What's bringing you to therapy right now",[352,1394,1395],{},"Any relevant mental health or medical history",[352,1397,1398],{},"What you're hoping to get out of therapy",[316,1400,1401],{},"This form isn't meant to box you in - it just gives your therapist a starting point so you don't spend the first ten minutes on paperwork. Answer as honestly as you can, and don't worry if you're not sure what to write. \"I just know something needs to change\" is a perfectly valid answer.",[323,1403,1405],{"id":1404},"the-first-few-minutes","The First Few Minutes",[316,1407,1408],{},"Whether your session is in person or online, the opening is usually informal. Your therapist will welcome you, check in on how you're feeling, and briefly explain how the session will work and what confidentiality means in practice.",[316,1410,1411],{},"This is a good moment to ask any logistical questions you've been holding - about how sessions work, what to expect over time, or anything that's been making you hesitate. There are no silly questions here.",[323,1413,1415],{"id":1414},"what-your-therapist-will-ask","What Your Therapist Will Ask",[316,1417,1418,1419,1422],{},"The bulk of the first session is your therapist getting to know you. Not just your symptoms, but ",[334,1420,1421],{},"you"," - your life, your context, what's been going on, and what's brought you to this point.",[316,1424,1425],{},"Some common questions you might be asked:",[349,1427,1428,1431,1434,1437,1440],{},[352,1429,1430],{},"What's been going on lately? This is an open door. You can start wherever feels most natural.",[352,1432,1433],{},"How long have you been feeling this way? Helps your therapist understand whether this is recent or something that's been building for a long time.",[352,1435,1436],{},"Has anything changed recently? A breakup, a job shift, a loss, a move - life events often trigger the decision to finally reach out.",[352,1438,1439],{},"Have you been to therapy before? If so, what worked and what didn't? This helps your therapist understand what kind of support fits you.",[352,1441,1442],{},"What would feel different if therapy was working? This is one of the most important questions, and it's okay if you don't have a clear answer yet.",[316,1444,1445],{},"You won't be expected to have everything figured out. The first session is exploratory - think of it more as a conversation than an interview.",[323,1447,1449],{"id":1448},"what-you-dont-have-to-do","What You Don't Have to Do",[316,1451,1452,1453,1456],{},"A few things that are ",[334,1454,1455],{},"not"," required in a first session:",[349,1458,1459,1462,1465,1468],{},[352,1460,1461],{},"You don't have to tell your whole story. Share what feels comfortable. Therapy unfolds over time — you're not expected to download your entire history in 50 minutes.",[352,1463,1464],{},"You don't have to cry. Some people do; many don't. Both are fine.",[352,1466,1467],{},"You don't have to have a diagnosis. You don't need a label to seek therapy. \"I've been really stressed\" or \"I don't feel like myself\" is enough.",[352,1469,1470],{},"You don't have to commit to anything. A first session is also an opportunity for you to assess whether this therapist feels like a good fit. You're allowed to take your time deciding.",[323,1472,1474],{"id":1473},"will-my-therapist-give-me-advice","Will My Therapist Give Me Advice?",[316,1476,1477],{},"This is one of the most common expectations people bring into therapy - and often one of the first things that surprises them.",[316,1479,1480],{},"Therapy is less about advice and more about insight. Rather than telling you what to do, a good therapist helps you understand yourself better: why you react the way you do, what's underneath the patterns you're stuck in, and what's getting in the way of the life you want.",[316,1482,1483],{},"That said, the first session often does include some psychoeducation - your therapist might explain what anxiety looks like in the brain, or describe how trauma affects the nervous system, or introduce a framework that helps make sense of what you've been experiencing. This can be genuinely useful and grounding, even in a first session.",[323,1485,1487],{"id":1486},"what-happens-at-the-end","What Happens at the End",[316,1489,1490],{},"Toward the end of your first session, your therapist will usually:",[349,1492,1493,1496,1499,1502],{},[352,1494,1495],{},"Briefly summarize what they've heard and reflect it back to you",[352,1497,1498],{},"Share some initial thoughts - what they're noticing, possible directions for the work",[352,1500,1501],{},"Talk about what ongoing therapy might look like: frequency, approach, goals",[352,1503,1504],{},"Answer any questions you have",[316,1506,1507],{},"You'll also book a follow-up, if you feel ready to. There's no pressure to decide anything on the spot.",[323,1509,1511],{"id":1510},"after-your-first-session","After Your First Session",[316,1513,1514],{},"It's common to feel a range of things after a first therapy session. Relief is frequent - the anticipation is often worse than the session itself. Some people feel lighter, even after just one conversation. Others feel a bit raw or tired, especially if they touched on something heavy.",[316,1516,1517],{},"All of that is normal. It doesn't mean therapy isn't working - it often means it is.",[316,1519,1520],{},"Give yourself some grace after your appointment. If you can, avoid scheduling something demanding right after. A walk, a quiet coffee, some time to decompress - whatever helps you settle.",[323,1522,1524],{"id":1523},"online-vs-in-person-does-it-matter","Online vs. In-Person: Does It Matter?",[316,1526,1527],{},"At Jade Therapy, we offer both. Many people wonder whether online therapy is a lesser experience - the short answer is no. Research consistently shows that online therapy is as effective as in-person for most concerns, including anxiety, depression, trauma, and relationship issues.",[316,1529,1530],{},"For your first session especially, being in a familiar environment (your own home, with your own tea) can actually make it easier to open up. The most important factor isn't the medium - it's the relationship you build with your therapist over time.",[323,1532,1534],{"id":1533},"what-if-it-doesnt-feel-like-the-right-fit","What If It Doesn't Feel Like the Right Fit?",[316,1536,1537],{},"Not every therapist is right for every person, and that's okay. Therapeutic fit matters enormously - research shows it's one of the strongest predictors of whether therapy actually helps.",[316,1539,1540],{},"If after one or two sessions something feels off - whether it's the therapist's style, their approach, or just an absence of ease - it's worth naming that, either to your therapist or by looking for someone different. A good therapist will not be offended. They want you to get the right support.",[316,1542,1543],{},"At Jade Therapy, we take fit seriously. If something isn't working, we'd rather you tell us - so we can adjust, or help you find someone who's a better match.",[316,1545,1546,1551,1554],{},[334,1547,1548],{},[356,1549,1550],{},"You've Already Done Something Brave.",[1552,1553],"br",{},"\nDeciding to go to therapy - and actually following through - takes courage. The version of you that would have dismissed the idea entirely isn't the one reading this. That matters.",[316,1556,1557],{},"Your first session is just a beginning. It doesn't have to be perfect, profound, or life-changing. It just has to happen.",[316,1559,1560],{},"We'll take it from there.",[316,1562,1563],{},[334,1564,1565],{},[356,1566,1567],{},"Ready to Book Your First Session?",[316,1569,1570],{},"Many of our clinicians offer a free 15-minute call so you can see whether the fit feels right before booking a full session. Sessions are available in-person and online across Quebec.",[1572,1573,1575,1578,1579,1586],"h6",{"id":1574},"jade-therapy-is-a-montreal-based-therapy-practice-offering-support-for-anxiety-adhd-trauma-and-relationship-concerns-learn-more-at-jadetherapyca",[334,1576,1577],{},"Jade Therapy is a Montreal-based therapy practice offering support for anxiety, ADHD, trauma, and relationship concerns. Learn more at"," ",[530,1580,1583],{"href":1581,"rel":1582},"https:\u002F\u002Fwww.jadetherapy.ca\u002F",[574],[334,1584,1585],{},"jadetherapy.ca",[334,1587,533],{},{"title":8,"searchDepth":628,"depth":628,"links":1589},[1590,1591,1592,1593,1594,1595,1596,1597,1598,1599],{"id":1370,"depth":628,"text":1371},{"id":1380,"depth":628,"text":1381},{"id":1404,"depth":628,"text":1405},{"id":1414,"depth":628,"text":1415},{"id":1448,"depth":628,"text":1449},{"id":1473,"depth":628,"text":1474},{"id":1486,"depth":628,"text":1487},{"id":1510,"depth":628,"text":1511},{"id":1523,"depth":628,"text":1524},{"id":1533,"depth":628,"text":1534},"Not sure what to expect from your first therapy session? Here's an honest, reassuring walkthrough - from the questions your therapist will ask to how you…","\u002Fimages\u002Fgeneral\u002Fwaiting-room-sign.webp",{},"\u002Fblog\u002Fwhat-happens-during-your-first-therapy-session",{"title":1356,"description":1600},"https:\u002F\u002Fjadetherapy.ca\u002Fblogs\u002Fthe-jade-journal\u002Fwhat-happens-during-your-first-therapy-session","blog\u002Fwhat-happens-during-your-first-therapy-session","ACl9XxfqziDm8Re0oggAr6BIzEBIEQa4dPWY_mjopV8",1791392740277]