Aim high without it costing you everything. Therapy for perfectionism and overthinking in Ottawa, in person or online.
✓ Same-week ✓ Direct billing ✓ Sliding scale ✓ Licensed therapists
Book a free consultationEvery clinician is registered with the College of Registered Psychotherapists of Ontario (CRPO) or the Ontario College of Social Workers and Social Service Workers (OCSWSSW).
We want therapy to be financially accessible for everyone. Reduced rates are available case-by-case based on need and availability.
We submit directly to most major insurers, so you don't pay out of pocket upfront.
Our office is in Ottawa. All client records are stored in Canada and handled under PIPEDA and PHIPA.
Therapy is a space to slow down and look at what's underneath. These are some of the patterns people bring into the room.
FOR WHEN SOMETHING FEELS OFF
You revise, reconsider, and start over. You submit something and immediately wish you'd done it differently. There's always another pass you could take, another flaw you missed. The task is technically done, but it never feels like it.
Overthinking turns ordinary choices into exhausting exercises. You research, compare, weigh, and second-guess, and often end up more uncertain than when you started. The fear of choosing wrong can be more paralyzing than the choice itself.
The voice that tells you it wasn't good enough, that you should have done better, that other people have it more together, it's there in the background of almost everything. Standards that make you feel like a failure most of the time aren't working for you.
Perfectionism isn't a personality type, it's a coping strategy. It usually starts as a way to feel safe, to earn approval, or to avoid the pain of criticism or failure. The problem is that it's never satisfied. The bar keeps moving, and the effort required to meet it keeps growing.
Therapy helps you look at where perfectionism came from, what it's protecting you from, and what it's actually costing you. We use approaches including Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) to help you loosen the grip of all-or-nothing thinking, build a more grounded sense of self-worth, and make room for effort without the constant need to be exceptional.
This isn't about lowering your standards. It's about building a life where those standards motivate you rather than exhaust you.
Perfectionism frequently shows up alongside social anxiety, particularly the fear of being judged or seen to fail in front of others. If that resonates, it may be worth exploring both together.
Email, phone, or fill out our booking form. There's no script and no pressure. You can share as much or as little as you want.
A real person, not a bot, will reply as soon as we can with a few options for a free 15-minute consultation.
We listen. You ask questions. No paperwork, no obligation. If we're not the right match, we'll point you toward someone who might be.
Direct billing where possible. Evening and weekend availability. Virtual or in-person in Ottawa.
Sessions are 50 minutes in length. Rates vary by therapist and are confirmed during your free consultation. We accept e-transfer and credit cards, and direct-bill most insurers.
Sliding-scale spots are available based on need. Ask during your free consultation.
Same 50-minute format, structured for two participants and shared concerns.
Registered Psychotherapist and Registered Social Worker services are covered by most extended health plans in Canada. We recommend confirming your specific coverage before your first paid session. Sun Life, Manulife, Canada Life, Green Shield, and most major insurers include coverage.
We direct-bill where your insurer allows it. Otherwise, you pay at the time of session and submit the receipt for reimbursement.
Every session generates a receipt listing the provider's license number, suitable for insurance reimbursement.
In-person sessions are held at our Ottawa office. Virtual sessions use a secure, PIPEDA-compliant video platform. You can switch between the two.
We ask for 24 hours notice on cancellations. Late cancellations and no-shows are charged the full session fee.
After the free 15-minute consultation, your first paid session is intake-focused. Bring questions, anything you have already tried, and any goals you have in mind.
QUESTIONS
Perfectionism therapy is a form of counselling that helps you understand and ease the rigid, high-pressure standards and self-criticism that often drive perfectionism. At Auren Wellness in Ottawa, a Registered Psychotherapist or Social Worker can work with you using approaches like CBT to set more realistic expectations, build self-compassion, and respond differently to mistakes. The goal is greater flexibility and balance, not lowering your ambitions.
Fees for perfectionism therapy in Ottawa vary by clinician and session length, and many private therapists fall within a typical local range. Auren Wellness offers sliding-scale options for those who need them and direct billing to many insurers. The best first step is a free 15-minute consultation to discuss fees and fit before committing. Book a free consult with an Auren therapist in Ottawa to learn more.
Perfectionism therapy provided by a Registered Psychotherapist or Registered Social Worker is generally not covered by OHIP, but it is often covered under extended health benefits in Ontario. Coverage amounts and eligible provider types vary by plan, so it helps to check your policy. Auren Wellness in Ottawa offers direct billing to many insurers and can provide receipts for reimbursement.
There is no fixed timeline, since it depends on your goals and how long the patterns have been present. Many people find that shorter-term, structured work such as CBT can bring noticeable shifts over several weeks to a few months, while others prefer longer-term support. Your Ottawa therapist will review progress with you regularly and adjust the pace to suit you.
Many people find online perfectionism therapy as helpful as meeting face to face, and research generally supports virtual care for concerns like anxiety and self-criticism. Auren Wellness offers secure virtual sessions to clients across Ontario, plus in-person appointments at our Ottawa (Nepean) office. The right format often comes down to your comfort, schedule, and privacy at home.
Your first session is mostly about getting to know each other. Your Ottawa therapist will ask what brought you in, how perfectionism shows up in your work, relationships, or self-talk, and what you hope to change. Together you will begin shaping goals and an approach that fits you. There is no pressure to share everything at once or to have it all figured out.
Perfectionism therapy can help many people loosen harsh self-standards, reduce procrastination and burnout, and feel less ruled by fear of failure. Approaches like CBT are designed to help you notice unhelpful thinking patterns and practise new responses over time. Results vary from person to person, and consistent practice between sessions often makes a meaningful difference.
Healthy striving means pursuing high goals while still tolerating mistakes and feeling okay when things are not flawless. Perfectionism often ties your self-worth to performance, fuels harsh self-criticism, and can lead to anxiety, avoidance, or burnout. Perfectionism therapy in Ottawa can help you keep your drive while easing the all-or-nothing pressure that comes with it.
Yes, perfectionism and anxiety or burnout often go hand in hand, since constant pressure and fear of falling short can be exhausting. Therapy can help you address the underlying patterns, set more sustainable expectations, and build coping skills. If you ever feel unsafe or in crisis, please call or text 988, or 911 if you are in immediate danger. Auren Wellness offers a free 15-minute consult in Ottawa to explore support.
It may be worth seeking support if perfectionism leaves you anxious, exhausted, avoiding tasks, or unable to feel satisfied no matter what you achieve. Many people also notice strained relationships or trouble making decisions. There is no threshold you must meet to deserve help. A free 15-minute consultation with an Auren therapist in Ottawa can help you decide whether perfectionism counselling is a good fit.
Therapy is a longer-term relationship. If you're in acute distress, please reach the services below first. They are free, confidential, and available right now.
