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
High standards are not the issue; it is when nothing ever feels good enough, decisions feel paralyzing, and the effort exhausts you. That kind of perfectionism is usually anxiety-driven, and therapy can ease it without making you less capable.
We use approaches including CBT and Acceptance and Commitment Therapy (ACT) to loosen all-or-nothing thinking, build steadier self-worth, and make room for effort without the constant need to be exceptional.
No. The goal is for your standards to motivate you rather than exhaust you. Most people find they actually get more done with less self-punishment once the anxiety driving the perfectionism eases.
They often travel together. Overthinking is the mental loop of analysing and second-guessing; perfectionism is the standard that fuels it. Therapy addresses both, so decisions feel lighter and less fraught.
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.
