You don’t have to have everything figured out before starting therapy. Individual therapy offers a space to slow down, make sense of what you’re carrying, and begin moving toward change at a pace that feels manageable. Whether you’re feeling overwhelmed, disconnected, stuck in old patterns, or simply ready to understand yourself more deeply, therapy can help.
“Compassionate, integrative individual psychotherapy for adults in Ottawa.”
“A space to understand yourself deeply, navigate life, and create change.”
Individual therapy is a one-on-one space where you can explore your thoughts, emotions, relationships, and life experiences with the support of a trained therapist. It can help you better understand yourself, work through challenges, build coping tools, and create change that feels aligned with who you are.
At Mana Therapy, we see therapy as more than symptom management. It can also be a place for reflection, healing, growth, and reconnecting with your inner strength.
Individual therapy can support people through many different experiences — from stress, anxiety, and burnout to trauma, identity questions, relationship difficulties, and major life transitions. You don’t need to be in crisis to benefit from therapy. Many people come simply because something in their life no longer feels sustainable, clear, or meaningful.
We offer a free 15–30 minute consultation to help you decide whether therapy at Mana feels like the right fit.
During this consultation, we:
Once you’re ready to begin, you can book your first session by phone with your therapist or yourself on our JANE page.
You’ll receive login details to your secure Jane account and appointment information to make the process simple and accessible.
Many clients feel nervous before their first session — this is completely normal. You don’t need to prepare anything in advance.
Your first sessions focus on getting to know you and understanding the bigger picture of your life.
This includes:
This step helps build a strong foundation for meaningful work moving forward.
After getting to know you, we work together to develop a treatment plan tailored to your needs.
This may include:
Therapy is not one-size-fits-all. Your treatment plan is designed to reflect your unique experiences and priorities.
As therapy continues, we adjust the process to meet your evolving needs.
This may involve:
Some clients attend therapy short-term for focused support, while others benefit from longer-term work. Together, we decide what pace and frequency feel right for you.
Periodically, we review your progress and reflect on how therapy is supporting your goals.
This allows us to:
Therapy is meant to support independence and confidence — not create dependence.
Therapy at Mana is tailored to your needs, goals, and lived experience. Depending on what you’re navigating, our work may draw from approaches such as CBT, DBT, ACT, psychodynamic therapy, attachment-based work, trauma-informed care, and parts-based approaches such as IFS.
Rather than forcing one method, we focus on what will best support insight, healing, and meaningful change for you. We use a range of evidence-based approaches tailored to your needs.
Starting therapy can feel like a big step, but you don’t have to do it all at once. If you’re looking for a space to feel supported, understood, and challenged toward meaningful change, we invite you to begin.
Do I need to know exactly what I want to work on before starting?
Not at all. Many people begin therapy with a general sense that something feels off, overwhelming, or difficult to manage. Therapy can help bring clarity.
How long does therapy last?
That depends on your goals, needs, and what kind of support feels most helpful. Some people come for short-term support, while others benefit from longer-term therapy.
Do you offer in-person or virtual sessions?
We offer in-person sessions in Ottawa and virtual sessions across Ontario.
Are sessions covered by insurance?
Many extended health benefits plans cover psychotherapy services. Coverage depends on your provider and plan.
How often do people usually come?
Many clients start weekly or biweekly, then adjust frequency over time depending on their needs and goals.