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My Approach

“For every complex problem, there is an answer that is clear, simple, and wrong” - H.L. Mencken. Mental health is complex and many issues can overlap with one another, which is why self-diagnosing and generalized advice aren't effective for long-term holistic well-being. For this reason, I will work with you to create an individualized treatment plan that is as detailed as your issue is complex. 

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Getting Started

Counselling at Jenna McGonegal Therapy always starts with a thorough assessment, so I can understand the factors that are contributing to your distress and the results you’re hoping to achieve. I view your current behaviour as the portal to treatment, and will work with you to address your primary areas of concern and reduce suffering as quickly as possible. Depending on the type of issues you’re experiencing, this may involve exploring the root causes of your distress, practicing different ways of communicating with yourself and others, and learning mindfulness strategies to stop difficult thoughts and emotions from getting in the way of living your life.

Staying on Track

Many find it helpful to continue with therapy even after they start to feel better. Having a safe space to talk about life's ups and downs without judgement and a trusted person who holds you accountable can be very beneficial. Just like you need to take your car into the shop for a tune-up on a regular basis to ensure it runs smoothly, so too can it be helpful to come for counselling on a regular basis for a skills refresher. I can also help you with more advanced goals to move towards a life of vitality, such as pursuing career advancement, improving your focus and organizational skills, or levelling up in your sport or hobby. 

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Tools in our Toolbox

Here's a brief overview of the primary therapeutic approaches I use in my practice:

NEW Accelerated Resolution Therapy (ART)

ART uses calming eye movements similar to those seen in REM sleep along with guided imagery to replace distressing negative images with positive ones. This eliminates strong reactions to triggers and stops intrusive thoughts associated with trauma, anxiety, grief, low self-esteem, and various other issues. Significant results can be seen in as little as 1 session and there is no need to share details of your distressing memories.

Acceptance & Commitment Therapy (ACT)

ACT helps you learn to open up to your inner experience, live in the present instead of the future or past, and take the power out of difficult thoughts and feelings so they no longer get in the way of doing what matters to you. It’s an experiential therapy, which means we we will actively practice mindfulness-based exercises, communication skills, and goal-maintenance tools that you can apply in your daily life to create change that lasts.

Emotion Focused Therapy
(EFT)

Your ability to notice, name, communicate, and respond to your emotions effectively plays an important role in feeling connected to yourself, others, and the world around you. EFT focuses on making space for all of your emotions, expressing them in healthier ways, and learning to regulate them so you can improve your relationships and do what's important to you without feelings getting in the way. 

Dialectical Behavioural Therapy (DBT)

DBT is a form of cognitive behavioural therapy that helps you reduce suffering, find balance, and create vitality in your life. There are four sets of skills that DBT focuses on to enhance well-being: mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation. I will help you learn and practice these skills in your day-to-day life so you can feel confident using them to overcome life's obstacles in the years to come.

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