IS THERAPY RIGHT FOR YOU?

Learn more about what to expect in therapy and FAQs about my services. 

WRITTEN BY DANIELLE LITHWICK, MA, RP

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​There is a lot less stigma when it comes to mental health issues and going to therapy. But reaching out for help and starting therapy can still feel pretty scary. This is quite common and to be expected. In this post I hope to address some common fears and concerns people might have when it comes to starting therapy and share a bit more about what to expect with my services in particular.

Common Fears About Starting Therapy

“The therapist will judge me”
When people are afraid of other people judging them, it is often because they are judging themselves already. Usually in a harsh, critical way. Therapists are trained to leave judgment aside and to provide an open, non-judgmental and compassionate space to help you explore your feelings, thoughts and behaviours. Personally, I came into this field because from a young age I have always believed that people are inherently good and worthy, and that if they were struggling with something it was because of valid reasons. And working as a therapist has helped me be even more compassionate and more open to the struggles that people have, because I have been privileged to hear so many people’s stories, including their deepest wounds. What I have learned is that every person has darker parts of themselves, parts they may be ashamed of, and parts they may be afraid of. And as a therapist I believe it’s truly an honour to bear witness and support all parts of a client that show up. No matter what strategies or framework I take, I strive to provide support with empathy and unconditional positive regard. 

“I don’t deserve help”
We live in a very individualistic society, often conditioned to think we have to figure things out on our own, and that seeking help is seen as a weakness. It can feel very vulnerable to ask for help. And it can feel really good too. Human beings are not meant to go through life alone. Acknowledging you need help and asking for support, I believe, is one of the most courageous things you can do. If you struggle with this fear, please ask yourself: Would you tell a friend that they don’t deserve help? Every person I’ve worked with would probably say no.   

“I’m not sick enough to need help”
If you experience any distress or concerns with your mental health, you deserve help. There is no such thing as being “not sick enough” for help. In my practice, I will work with anyone that has any level of distress or suffering with eating or body image concerns. There is no struggle too small or too big that doesn’t deserve support. You don’t have to wait until things get worse. You don’t have to be in crisis or have a diagnosis to be worthy of help. Being preoccupied with food, weight and appearance is unfortunately normalized in our society. But this shouldn’t be normal. You don’t have to accept this as normal. You can get help, no matter what. 

“The therapist will make me change” 
Having a desire to make changes and also being totally freaked out about making changes is very common when people start therapy. You might believe that starting therapy means that now you “have to” change. That is definitely not the case. There are different stages of change, and therapy can be beneficial at any stage, even if you’re not ready to take action yet. 
As a therapist, I hold no expectation for change or for how you should show up in therapy. I do expect that people will have resistance and valid obstacles to change, and a large part of therapy is being able to explore this in session with openness and curiosity. Change cannot happen when you are stuck in shame and self-judgment. 
The changes that you want to make are determined by your goals, needs and preferences. And I try to provide different perspectives, guidance and support along the way. 
Being ready for change is not a criteria for starting therapy. Just showing up for yourself is. 


“I’m too broken”
I believe no one is ever “too broken” to deserve help or to start therapy. I believe that you are inherently worthy no matter how broken you may feel, and I hold hope for change for all of my clients. It is my job, and my honour, to hold hope for you, and to believe you are already worthy even if you don’t believe it for yourself yet. Therapy is not about fixing yourself. It’s about learning to be with yourself and all your “broken” parts, with openness, love and compassion, and ultimately not seeing yourself as broken anymore. 

“Talking about my problems won’t help me” 
There may be a misconception that talk therapy is just “venting”, and that the therapist is like a blank wall, not saying much and nodding their head. Though a very important part of a therapist’s job is to listen, therapists are trained to do “active listening”. This means that they not only listen, but reflect, summarize and give prompts to increase awareness and insight into people’s  thoughts, feelings and behaviours. I strive to listen, and I can also be direct and straightforward at times to increase awareness and understanding of unhelpful patterns. And I strive to deliver my support with deep compassion, empathy and care.
Talk therapy is not just talking about your problems nor is it about talking into a void. It’s a space to be heard, seen and validated by another human, where you can share, explore and face the wounded or challenging  parts of yourself without being judged. This is really what I believe is “the magic” of therapy.

“I won’t like the therapist” 
One of the most healing components of therapy is the therapist-client relationship. Feeling safe and comfortable with a therapist is essential. And feeling like the therapist is a “good fit” is also important. I strive to build safety and trust in the therapeutic relationship, but I also know I cannot be the right fit for every single person that enters my office. It could be a clash in personalities, it may be my style of therapy, or it could be that I’m unable to provide the right support someone needed at that moment in their journey. I encourage you to give any new therapeutic relationship a chance and I also respect and support people to listen to their needs, and to do what feels best for them.   

More Information And FAQs About My Services:  

Are you supervised? 
I am a Registered Psychotherapist authorized for independent practice with the College of Registered Psychotherapists of Ontario (CRPO), which means that I no longer need to have a supervisor. I have chosen not to have a supervisor at this time, but I engage in regular peer consultation and support.

Are your services covered by insurance?
I am an approved Medavie Blue Cross Provider and an approved Lumino Health Provider. Most other insurance plans cover psychotherapy services, but I advise you to check with your provider to confirm.

Can you diagnose mental health conditions? 
No. Registered Psychotherapists in Ontario are not qualified to diagnose mental health disorders. But they are qualified to treat them.  A diagnosis can be needed in order to get other types of treatment, such as medication or treatment programs. But a diagnosis is not needed in order to pursue and have success in psychotherapy.
 
Can you write medical notes? 
No. As stated in the last answer, I cannot diagnose mental health conditions and therefore cannot write medical notes for stress or disability leave. I can write clinical reports, letters of support or advocacy, upon request for a fee.

Who do you provide therapy for? 
I can provide psychotherapy services for adults 18+ and who live in Ontario, Quebec and select provinces. If you live outside of Ontario and Quebec, please inquire further. 
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What types of mental health concerns do you provide therapy for? 
My services are for people who suffer from diagnosed or undiagnosed eating and body image concerns, including: anorexia, bulimia, binge-eating, orthorexia, compulsive exercise, chronic dieting, disordered eating, emotional eating, and body image distress & dissatisfaction. If you have any level of distress with food or your body image, my services could be a good fit. 
That being said, I know that eating and body image concerns don’t happen in a vacuum and in order to heal from these issues almost always means addressing other mental health concerns, such as addictions, substance abuse, interpersonal relationships, anxiety, depression, stress and burnout, grief, loss and trauma. It’s common and expected that even if your main purpose for therapy is to address eating and body image concerns, we will also end up exploring other mental health concerns along the way. 
If you do not have any food or body image concerns but are still interested in my services, please contact me to discuss further. 

Do you help people with weight-loss? 
The short answer is no. Helping people with intentional weight-loss goes against my beliefs and training as a therapist who treats eating and body image concerns. I expect when people start therapy they may have a desire to lose weight or have a fear of weight gain, which is completely valid and important to be able to explore more in therapy. But the focus of treatment is not about losing weight, as it may be counter-productive to having a peaceful relationship with food and body. Instead the focus is on healing disordered eating behaviours and improving body-acceptance, self-acceptance, and resiliency against anti-fat bias. Read more about weight-inclusive care and the non-diet approach to health.

What if I am actively dieting, or taking weight-loss medication, or have had weight-loss surgery? Can you still help me? 
Yes! Even though I would never recommend restricting one’s food through dieting, medications or surgeries, I fully support and respect bodily autonomy. As a weight-inclusive provider, I cannot condone or encourage someone to restrict food for intentional weight-loss, but I can help people with having a more peaceful and guilt-free relationship with food and their body. Learning to be compassionate towards yourself, treating your body with respect and kindness, and working towards intuitive eating principles can still be explored and applied even if you are still choosing to diet or engaged in forced dieting (weight-loss medications or surgeries). I also believe in a harm reduction approach to care, which means that my recommendations are collaborative, client-centered, and focused on reducing harm, without expectation or judgment of someone if they still choose to engage in behaviours that are causing harm or putting them at risk of harm. 

Am I too old to start therapy? 
Definitely not! I have worked with people in their 60s and 70s. Eating and body image concerns affect people of all ages.  It is never too late to get help.

Do you offer in-person or virtual therapy? 
Both! I provide in-person services at my office in Ottawa, ON. See where my office is located here. And I provide virtual therapy on a secure video platform or phone for residents of Ontario, Quebec and select provinces.   

What if I need a higher level of care? Can you still help me? 
If you are medically compromised due to your eating disorder and need a higher level of care, such as inpatient treatment or hospitalization, my services won’t be the best fit for you. Meeting with a psychotherapist once every two weeks isn’t enough support for someone who needs immediate medical attention. If I work with someone who needs more support, I recommend getting other treatment providers involved, such as eating disorder trained dietitians, or refer them to intensive treatment programs. If you are unsure, you can always contact me to discuss further. 

How often and for how long are people in therapy for? 
The answer to this question is “it depends”, as no one can predict how long you might want or need therapy for. In general, the average length of time I see clients is six months to two years. In some cases people get what they need after a few sessions and in other cases people may need several years of treatment. Sometimes people will stop therapy for a period of time and then start again. I don’t use short-term, manualized forms of treatment. I focus on the therapeutic relationship and support whatever needs you have at any given time. 
I recommend people start with a frequency of once every second week, but I am open to accommodating a different frequency if someone prefers, such as weekly, every four weeks, or “as needed”. 

What are your hours?
My availability is Monday to Friday, and I book sessions as early as 8am or as late as 4pm, depending on the day of the week. Therapy sessions are 50 minutes in length.
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What is the cost of therapy and what is your cancellation policy? 
​​I have a 24 hour cancellation policy and charge the full fee for a late-cancellation or missed session. Please see my Services page for my current rate.  

If you have more questions about my services, please contact me for more information. 

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Are you struggling with food and body image concerns? 
No struggle is too big or too small to get help!

PSYCHOTHERAPY & COUNSELLING SUPPORT FOR EATING DISORDERS & DISORDERED EATING
​Adults 18+
In-person services in Ottawa, ON. 
​​Virtual services for residents of Ontario, Quebec, and select provinces. 

LEARN MORE

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Disclaimer: Please note that the information in this or any other blog posts on this site is for educational purposes only and not meant to be a substitute for medical or psychological advice. Please consult your healthcare practitioner before making any changes. See full disclaimer here.​​