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One of our approaches
Self-Compassion Work
Self-compassion work helps you build a kinder inner voice, especially in moments of struggle, failure, or self-criticism. It often draws on structured programs like Mindful Self-Compassion.
You’d never talk to a friend the way you talk to yourself. We start there.
How it works
The idea behind it
Many people respond to their own struggles or mistakes with harsh self-criticism. The assumption is that it will push them to do better. In practice, research suggests the opposite tends to happen: harsh self-criticism usually increases shame and avoidance, which makes change harder, not easier.
Self-compassion work is built around treating yourself with the same kindness you’d naturally offer a good friend. It rests on three parts. Self-kindness: meeting your own struggle with warmth instead of harsh judgment. Common humanity: recognizing that struggle and imperfection are part of being human, not a personal failing. And mindfulness: noticing difficult feelings clearly, without blowing them up or pushing them down.
In session
What a session looks like
You’ll often start by noticing your own self-critical voice: what it typically says, and when it tends to show up. Most people don’t realize how harsh their inner voice actually is until they slow down and listen to it.
From there, you’ll practice specific exercises. You might write yourself a compassionate letter, as if from a caring friend. Or you might learn a brief “self-compassion break” you can use in a hard moment: a short, structured pause that names the difficulty, recognizes it as part of being human, and offers yourself kindness in response. Over time, the goal is to have this kinder voice available in daily life, not only in session.
Frequently asked questions
Is this covered by insurance?
The approach doesn’t change the coverage. Most extended health plans cover sessions with a Registered Counselling Therapist or Registered Social Worker. Call the number on your benefits card and ask. We bill most major insurers directly, so you only pay what your plan doesn’t cover; otherwise you get a receipt after every session.
How many sessions will it take?
It depends on you and what you’re working on. By session two you’ll have a written plan, and every few sessions we check in with the same short questions so you can see what’s changing. You can stop at any time.
Does it work online?
Yes. We offer every approach in person in Dartmouth and by secure video anywhere in Nova Scotia. If one of them works better in person, we’ll tell you.
Does it cost more?
No. Whichever approach we use, it’s included in your standard session fee. See fees and insurance.
Ready when you are.
You don’t need to choose an approach before you book. That’s our job, together with you, in the first two sessions.