Our Hamilton-Based Therapy Approaches
Offering in-person therapy in Hamilton, virtual therapy across Ontario, and nature therapy sessions in the Locke Street area.
Learn More About Our Therapeutic Approaches
CBT & DBT
Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT) are structured, goal-oriented approaches that focus on the connection between thoughts, feelings, and behaviours.
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CBT helps you notice and shift unhelpful thought patterns that influence how you feel and act. It’s about identifying what’s not working—and practicing new ways of thinking and responding.
DBT is an extension of CBT that includes emotion regulation, distress tolerance, mindfulness, and interpersonal effectiveness skills. Originally developed for intense emotional experiences, DBT-informed therapy is now widely used to help clients feel more balanced and in control.
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Anxiety and stress management
Depression and low mood
Mood disorders & BPD
Emotional reactivity or overwhelm
Perfectionism or self-criticism
Boundaries and relationship dynamics
Burnout, procrastination, and motivation issues
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Build awareness of thoughts and emotional triggers
Learn new coping strategies for difficult emotions
Practice more effective communication and boundary-setting
Break unhelpful behavioral cycles
Develop a more balanced and compassionate internal dialogue
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At Noia Wellness, we use CBT and DBT techniques in a personalized, non-cookie-cutter way. We integrate these tools with deeper therapeutic work, so you’re not just managing symptoms—you’re building insight and lasting change.
Skills tailored to your needs, not just worksheets
Integrated with other modalities like somatic or IFS where helpful
Collaborative pacing, whether you want structure or space to explore
Support with practice and accountability between sessions
ACT & Mindfulness
Acceptance and Commitment Therapy (ACT) helps you relate differently to difficult thoughts and feelings—not by fighting them, but by making space for them while focusing on what matters. Combined with mindfulness and values-based work, this approach supports clarity, calm, and purpose—even during uncertain or challenging times.
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ACT is a modern, evidence-based therapy that blends mindfulness, self-compassion, and behaviour change. It helps you notice when your mind pulls you into self-criticism, worry, or avoidance—and gently shift your focus back to meaningful action.
Rather than trying to “get rid of” pain or discomfort, ACT teaches you how to live with more freedom and alignment, even when life is hard.
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Anxiety, overthinking, and perfectionism
Depression and low motivation
People-pleasing and avoidance patterns
Burnout, life transitions, or identity shifts
Feeling stuck or disconnected from meaning
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Develop more flexibility in how you respond to difficult thoughts or emotions
Reconnect with your values and goals
Make choices from intention, not fear or habit
Cultivate presence and reduce mental clutter
Build a more compassionate and curious relationship with yourself
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We use ACT and mindfulness in a practical, integrated way—no pressure to “be positive” or meditate for hours. We help you get clear on what truly matters, and support you in moving toward it, one small step at a time.
Clarify personal values to guide decisions and direction
Practice mindfulness techniques to create space from unhelpful thoughts
Explore stuck patterns without judgment
Bridge the gap between insight and action
IFS & Parts Work
Internal Family Systems (IFS), or “parts work,” is a gentle, powerful approach to understanding the different voices within you. It’s based on the idea that we all have inner parts—like the perfectionist, or the inner critic—and that healing happens when we get curious about them rather than pushing them away.
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IFS views the mind as made up of parts, each with its own story and purpose. Some parts try to protect us from pain, while others carry unresolved wounds. Therapy helps you build a trusting relationship with these parts so they don’t have to work so hard to keep you safe.
You also have a “core Self”—a calm, wise, compassionate presence that can support and guide your healing.
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Inner conflict or self-sabotage
Harsh inner critics or perfectionism
Anxiety, depression, or emotional overwhelm
Trauma or unresolved past experiences
Difficulty understanding your emotional responses
Feeling “fragmented” or unsure of who you are
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Understand why certain patterns keep repeating
Develop compassion for all parts of yourself—even the ones that feel difficult
Reduce internal tension and reactivity
Heal younger parts of you that still carry emotional pain
Strengthen your connection to your calm, grounded Self
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We approach this work gently, allowing space for your inner world to unfold at your pace. Our therapists help you build inner trust and move toward integration—not by forcing change, but by making space for understanding.
Guided parts dialogues to meet and work with internal experiences
Somatic integration to notice where parts show up in the body
Blended with other modalities like CBT or ACT for practical support
Respectful of your pace—no pressure to go deeper than you’re ready for
Somatic Approaches
When we’re stressed, anxious, or overwhelmed, our bodies often carry the weight. Somatic therapy and nervous system work help you tune into what your body is trying to say—and respond with care. These approaches focus on restoring a sense of internal safety, regulation, and presence.
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Somatic therapy involves noticing and working with body-based sensations, patterns, and responses. It draws from neuroscience, trauma research, and mindfulness to support healing beyond words.
Nervous system work refers to understanding your body’s automatic responses (like fight, flight, or freeze) and developing tools to move through them with more awareness and control.
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Trauma and PTSD
Chronic anxiety or panic
Burnout and emotional exhaustion
Disconnection or numbness
Feeling “stuck” in high alert or shutdown states
Difficulty relaxing or sleeping
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Reconnect with your body in a safe, supported way
Recognize and regulate stress responses
Release stored tension and emotional overwhelm
Build a felt sense of calm, presence, and safety
Improve emotional awareness and resilience
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We approach the body gently and respectfully—no forcing, no pushing. Our therapists incorporate somatic tools in a way that feels accessible and attuned to your pace and comfort.
Body-based practices to increase awareness and regulation
Psychoeducation about the nervous system and trauma responses
Mindful movement, breath, and grounding tailored to your needs
Integrated with talk therapy to support mind-body connection
Spiritually-Informed
Spirituality means different things to different people. For some, it’s about connection to something greater. For others, it’s a personal sense of meaning, values, or inner wisdom. Spiritually-informed therapy honours that part of your life—whether you’re exploring it, redefining it, or healing from it.
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This approach integrates emotional and psychological healing with spiritual exploration. It welcomes your beliefs, questions, practices, and experiences—whether grounded in a faith tradition, nature, creativity, or something deeply personal.
It can also help untangle painful experiences related to religion, dogma, or spiritual trauma.
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Spiritual or existential questions (“What do I believe?” “What matters most?”)
Transitions or crises that spark meaning-making
Healing from religious trauma or spiritual shame
Reconnecting with purpose, intuition, or inner wisdom
Grief, identity shifts, or loss of direction
Exploring meaning beyond productivity or external success
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Support reflection on values, identity, and purpose
Process painful experiences within spiritual or religious contexts
Cultivate trust in your inner knowing and self-guidance
Explore spiritual practices that feel authentic and grounding
Reconnect with what brings you peace, awe, or belonging
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We approach this work with openness, curiosity, and deep respect. There’s no agenda—only support for what feels meaningful to you. Whether you're deconstructing a rigid system or seeking deeper connection, we're here to walk with you.
Non-pathologizing support for exploring spiritual experiences
Integrated approaches that include mindfulness, values work, and somatic awareness
Therapists with experience across diverse spiritual and cultural frameworks
Room for questions, doubt, and discovery
Holistic Therapy
Life can be challenging, and sometimes we find ourselves feeling stuck, lost, or disconnected from who we are. Holistic therapy in Hamilton provides a dedicated space to explore what’s going on in your life, identify patterns, and work towards personal growth and healing.
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You might be considering individual therapy if you’re experiencing:
Feelings of sadness, anxiety, or overwhelm
Struggles with identity, self-esteem, or self-worth
Difficulty managing stress, work, or relationships
A sense of being stuck in old patterns or habits
Major life transitions, such as a career change, loss, or new responsibilities
Your body feels tense or "on-edge", or something feels "off"
Whatever your reason for seeking therapy, we’ll work together to find solutions that work for you.
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In individual therapy, you’ll have the space to talk about what’s on your mind and body. We’ll explore your thoughts, emotions, and behaviours, and together, we’ll work on building coping strategies that make life feel more manageable. Therapy can help you:
Gain insight into yourself and your experiences
Build resilience and emotional regulation skills
Heal from past hurts and move forward with confidence
Create a more fulfilling and balanced life
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At Noia Wellness, we take an integrative and holistic approach to individual therapy, blending cognitive techniques with body-based practices. This means we’ll address both your thoughts and feelings as well as how they show up in your body.
Every session is tailored to your unique needs, ensuring that therapy is both effective and meaningful.
Find Your Fit:
Therapist Matching Form
Match with a therapist on our team that fits your needs! Tell us a little about yourself, and a team member will get back to you in 1-2 business days.