Therapy 101
1.0 Therapy basics
2.0 Types of therapists
3.0 Costs and coverage
4.0 Mental health specializations
5.0 Therapy techniques
1.0 Therapy basics
How does therapy work?How to find a therapistWhat to expect during your first therapy appointmentOnline vs. in-person therapy appointments
Go to Therapy basics
2.0 Types of therapists
Psychiatrist licensing and education in CanadaPsychologist licensing and education in CanadaSocial worker licensing and education in CanadaPsychotherapist licensing and education in Canada
Go to Types of therapists
3.0 Costs and coverage
How much does therapy cost?Affordable and sliding scale therapyIs therapy covered by provincial healthcare plans in Canada?Therapies covered by workplace insurance benefits
Go to Costs and coverage
4.0 Mental health specializations
Anxiety disorder assessment and therapy techniquesDepression disorder assessment and therapy techniquesObsessive-compulsive disorder (OCD) assessment and therapy techniquesTrauma therapy techniquesPost-traumatic stress disorder (PTSD) assessment and therapy techniques
Go to Mental health specializations
5.0 Therapy techniques
Compare popular therapy techniques: CBT, DBT, EMDR and SomaticCognitive behavioural therapy (CBT) exercises and techniquesEye movement desensitization and reprocessing (EMDR) therapy exercises and techniquesDialectical behaviour therapy (DBT) exercises and techniquesSomatic therapy exercises and techniques
Go to Therapy techniques
Go to Therapy 101
Additional Resources
Therapy Master ClassActualize PodcastClient storiesFor workplaces

Actualize

A First Session Podcast

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Actualize explores the journeys of high performers in a variety of fields, from sports to business to the arts and beyond.

Join us as we delve into the mindset, sacrifices, and motivation of these successful individuals and learn how they achieved their goals. Through Actualize, we look beyond  the highlights, and get curious about hardships endured and resilience built.

Actualize is hosted by Rob Pintwala, the founder of First Session.

Listen our episodes on your favorite platform!

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Latest episodes

#25: Ania Wysocka, Founder of the Award-Winning App Rootd - Anxiety, Growth and Transformation

Explore this episode of Actualize podcast with Ania Wysocka, Founder of the Award-Winning App Rootd, as we discuss anxiety, panic attacks and growth. 

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#24: Mary-Lyn Kieffer, Director of Made of Millions - OCD, Intrusive Thoughts and Community

Join our chat with Mary-Lyn Kieffer, Director of Made of Millions and the Senior Manager for Togetherall. She shares her struggle with OCD and how she learned to cope with it.

EP
24
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#23: Dani Nelson - Travel Meets Personal Finance. Create the Life of Your Dreams

Meet the creator behind Liberty Leave. Danica Nelson is an entrepreneur, marketer, financial educator, and world traveller. Her content focuses on personal finance and travel.

EP
23
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#22: Margaret Coons, Founder and CEO of Nuts for Cheese: Building a sustainable, inclusive business while maintaining personal wellness

Margaret is the founder of Nuts for Cheese. We learn about her entrepreneurial journey and growth in business and in life.

EP
22
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#21: Tessa McLoughlin, Founder of KWENCH - Creating culture, cultivating wellness, and being a single mother founder

On this episode of Actualize, host Rob interviews Tessa McLoughlin, the creator of Club Kwench, a culture club and co-working space in Victoria, B.C.

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21
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#20: Tina Luu - On Work Ethic, Burnout, Resilience, and Self-Care

Interview with Tina Luu, co-founder of Canadian startup Fable discusses her battle with burnout, juggling motherhood and entrepreneurship and more.

EP
20
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#19: Braden Handley - Humility, Work Ethic, and Building a Business With Family and Friends

Featuring Braden Handley, co-founder of Inkbox, the innovative temporary tattoo company. Braden shares the story behind Inkbox's success, taking it from $10,000 to $80 Million. 

EP
19
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#18: Jill Van Gyn - Addiction, Infertility, Building and Selling Fatso Peanut Butter

In this episode, we feature Jill Van Jean, entrepreneur and founder of Fatso Peanut Butter, who shares her personal journey, including addiction, pregnancy loss, and infertility.

EP
18
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#17: Annie MacIntosh - On Living with Depression and Giving Yourself Grace

Explore life beyond the lens with content creator Annie MacIntosh as she delves into mental health, nature, and her journey into becoming a counsellor.

EP
17
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#16: Jason Silver - Preventing Burnout, Taking Agency, and Finding Fulfillment at Work

Join our chat with Jason Silver, author of "Quietly Crushing It." After a significant loss, Jason combined mindfulness with ambition, offering strategies against burnout. Learn how to elevate work with purpose.

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16
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#15: Christopher Brown, Licensed Therapist and Wounded US Marine on Healing, EMDR, and Psychedelic-Assisted Therapy

Veteran Marine Chris Brown now a licensed therapist, dives into PTSD, EMDR, and the promise of psychedelic therapy. Listen to EP15 of Actualize podcast.

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15
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#14: Kelly Hrudey - On Mental Health, Getting Help, and Hockey Culture

Former hockey player Kelly Hrudey discusses his NHL journey, personal mental health battles, and the changing narrative on mental wellness in sports.

EP
14
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#13: Alicia Mccarvell - Feeling Worthy, Grieving Lost Time, and Setting Boundaries

Influencer Alicia McCarvell talks about body confidence, mental health, challenges and triumphs | Actualize Podcast by First Session

EP
13
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#12: Bryce Seto - Exploring the Intricacies of Identity, Mental Health, and the Transformative Power of Personal Narratives

For individuals seeking understanding, especially those navigating the intersections of cultural backgrounds and emotional well-being. We also discuss how the support of a loving partner and the joy of fatherhood can transform the emotional landscape, challenging societal norms of masculinity and strength. 

EP
12
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#11: Mallory Greene - Making the Leap to Entrepreneurship

When we meet an entrepreneur, we often wonder: How did they fund their startup? How do they foster its growth? And, how do they manage it all?In this episode, we sit down with Mallory Greene to delve into the challenges of fundraising as a woman, varying leadership styles, and the mental health aspects of entrepreneurship.

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#10: Taylor Loren - The Influencer Training Influencers

When working as a content creator: how can you create boundaries with social and with your emotional health? Taylor Loren, previously Director of Content Marketing at Later and Head of Marketing at Girlboss.

EP
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#9: Alessia Scauzillo - From Corporate Finance to Fitness Influencer

Ever wondered about the emotional challenges of managing an online fitness business AND being an influencer? Dive deep with Alessia Scauzillo (aka Alessia Sculpt @alessiasculpt) as she uncovers the hidden facets of shifting from a full-time corporate role to the influencer field. Alessia candidly speaks on the pivotal role her mother's passing played in reshaping her life, teaching her to follow her heart and illuminating both her life and others'.

EP
9
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#8: Daniel Eberhard, Founder & CEO of Koho - Trying to be Useful at Scale

Daniel is the Founder and CEO of Koho, a Canadian fintech company founded in 2015. Koho recently passed 1 million customers, and the company employs over 350 people. Daniel is a very thoughtful leader, who combines emotional intelligence, high intellect, and the ability to zoom in and out when needed.

EP
8
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#7: Brianne Jenner - Selfless Leadership and Sustained Performance From a 2x Olympic Champion

Brianne is a renowned athlete and three-time Olympian, having represented the Canadian Women's Hockey Team on the world stage. Her accomplishments include two Olympic Gold medals and a silver, and she holds the distinguished title of being named the MVP of the Beijing 2022 Olympic Tournament.

EP
7
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#6: Andy Johns - A Journey from Silicon Valley to a Mental Health Awakening

On paper, Andy Johns has had a remarkable career in Silicon Valley. He worked at nine companies worth over 1 billion each. He was an early employee of Facebook, Twitter, and Quora, and was President of Wealth Front. When Andy was a few years into his tech career, he discovered deep psychological pain stemming from childhood trauma. After years in therapy, while still being a top performer in the tech world, Andy now dedicates his life to healing and growth.

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6
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#5: Alex Auerbach, PhD - Insights from Working with the World’s Best Performers

Alex Auerbach is a performance psychologist, currently working with the Toronto Raptors NBA team. Prior to this role, Alex has been a college football coach and also worked with the Kansas City Chief’s NFL team. He held the role of Director of Clinical and Sports Psychology at the University of Arizona. Alex applies the principles and practices of elite sport to everyday health and high performance.In this episode we discuss mental health in a sports setting, the difference between a coach and a therapist, and how to achieve sustainable high performance and maintain motivation over time.

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5
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#4: Yvette Yong, Olympian — Building Confidence and Practice Makes Better

Yvette Yong is an Olympian, a 15-time Team Canada TaeKwonDo athlete, and a member of the Canadian Armed Forces. Yvette is a true champion in every sense of the word, having won three world TaeKwonDo championships and multiple international medals.

EP
4
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# 3: Jillian Harris - Mental Breakdowns, Renewing Passion, and Getting Healthy

Today’s guest is the talented and dynamic Jillian Harris. Known for her creative flair, Jillian shows up to this podcast as authentically as ever. Jillian is a mother, partner, and an entrepreneur who wears many hats.

EP
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#2: Mark MacLeod, CEO Coach - Operating at the Right Altitude and Unlocking Peak Performance

Our guest is Mark McLeod, a seasoned expert in the tech startup world. Mark has an impressive track record having served as CFO for companies such as Shopify and FreshBooks. In this episode, Mark shares his journey of how he transitioned from being a CFO to an executive coach. He highlights how he found his true passion in coaching and advising CEOs, which he feels was the most fulfilling aspect of his previous roles.

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#1: Sarah Stockdale, Founder of Growclass — Being Outspoken, Owning your Values, Entrepreneurship and Motherhood

Sarah Stockdale is founder of Grow Class (⁠growclass.co⁠), a collection of practical marketing courses taught by experts. In this episode, we discuss what it’s like to be a woman in the tech industry, touching on topics such as privilege, confidence, micro aggressions, imposter syndrome, and building an organization with values at its core.

EP
1
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#0: Introduction to Actualize Podcast

Actualize co-hosts Rob Pintwala and Kim Foster Yardley introduce themselves and discuss their intentions for the podcast.

EP
0
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