COPING SKILLS & EMOTIONAL REGULATION · BURNABY & BC ONLINE
There is a reason you feel this way.
If your emotions sometimes move faster than you can keep up with, there's nothing wrong with you. There's a reason, and there's a way through.
Emotional
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Regulation
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Coping
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Skills
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Holistic
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Care
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Emotional 〰️ Regulation 〰️ Coping 〰️ Skills 〰️ Holistic 〰️ Care 〰️
UNDERSTANDING
What is Emotional Dysregulation?
Emotional dysregulation happens when your nervous system gets overwhelmed, and your feelings arrive faster than your thinking brain can catch up.
Overwhelm. Emotions that arrive fast and strong, before you've had a chance to make sense of them. Your body responds first: the tight chest, the heat, the racing thoughts, and understanding only comes later, if it comes at all.
Shame. The quiet ache that follows. You replay the moment, turn it over, hold it up against who you want to be. Why did I react like that? What's wrong with me? And each time, the questions land a little heavier.
Shutting down. For some, emotion doesn't rise. It retreats. You go quiet, go numb, drift somewhere just out of reach, present in the room but far from it, waiting for the feeling to pass.
Both are your nervous system trying to protect you. And both can soften with the right support.
Note From Rachel
Some days, just getting through the hour is enough. I see you. I understand how heavy this can feel, and I want you to know, you don't have to carry it alone.
Let me hold the light for you on the days you can't.
DOES THIS SOUND FAMILIAR?
You may recognize some of these.
✓ Numbness. Feeling cut off from yourself or the people around you, like watching your own life from one step back.
✓ Exhaustion. The kind that sleep does not fix, that is there before the day has even started.
✓ Withdrawal. Cancelling plans, going quiet, staying away from people without being able to explain why.
✓ Flatness. Not sadness exactly, but a grey, muted feeling that has settled over everything and dulled what used to matter.
✓ Heaviness. A weight in the body that is there when you wake, that follows you through the hours, that has nothing obvious to point to.
✓ Disconnection. A sense that you are present in your own life but not quite in it, performing rather than participating.
✓ Invisibility. Functioning on the outside while something inside has quietly gone still, without anyone around you knowing.
BEGIN THE WORK TOGETHER
You don't have to keep doing this alone
Whatever you are carrying, you do not have to edit it, explain it away, or make it easier for someone else to hold.
There is no version of you that is too much here.
If something in these words feels familiar, I invite you to book a free consultation. We can talk about what has been weighing on you, what healing might look like, and whether working together feels like the right fit.
Frequently Asked Questions About Anxiety Therapy
How do I know if I need therapy for depression?
If you've been feeling persistently low, numb, exhausted, or disconnected, and it's been touching your relationships, work, or the small everyday moments that used to feel manageable, therapy can help. You don't need a formal diagnosis, and you don't need to be in crisis to reach out. Many people come to Pham Therapy simply because something feels off and they want support in understanding it. Wherever you are in your experience, you are welcome here.
What type of therapy works best for depression?
Research consistently supports several approaches for depression, including Acceptance and Commitment Therapy (ACT), Mindfulness-Based Cognitive Therapy (MBCT), and Behavioural Activation. At Pham Therapy, we don't apply a single method. We draw on a range of evidence-based approaches tailored to your specific situation, history, and goals, because you deserve care that actually fits who you are.
What happens in the first therapy session?
The first session is a warm, unhurried space to share your story at your own pace. We'll take time to understand what's been going on, what you're hoping to get from therapy, and what a meaningful path forward might look like for you. There's no pressure to have everything figured out before you arrive. That's what we're here to work through together.
What's the difference between a therapist, psychologist, and psychiatrist in Vancouver?
A psychiatrist is a medical doctor who can diagnose mental health conditions and prescribe medication. A psychologist holds a doctoral degree and provides assessment and therapy. A therapist or Registered Clinical Counsellor (RCC) provides psychotherapy and evidence-based support but does not prescribe medication. At Pham Therapy, we offer therapeutic support and can coordinate with your medical team wherever that would be helpful to you.
Do I need a referral to start depression therapy at Pham Therapy?
No referral is needed. You can reach out directly to book a free consultation. If your GP has recommended therapy, that context is always welcome, and it's not a requirement to get started.
Does extended health insurance cover depression therapy in BC?
Many employer-sponsored extended health plans in BC cover sessions with a Registered Clinical Counsellor (RCC). Coverage varies by plan, so it's worth checking under "psychological services" or "counselling." Pham Therapy provides direct billing and official receipts after every session for submission to your benefits provider. If you're unsure what you're covered for, we're happy to help you figure that out during your free consultation.
What if I've tried therapy before and it didn't help?
That experience is more common than you might think. The relationship between a person and their therapist matters enormously, and so does the approach. At Pham Therapy, we take time to understand what has and hasn't felt right before, and we build from there. A different approach, or a different therapeutic relationship, can open up something genuinely new.
I'm not sure I'm "depressed enough" for therapy. Should I still reach out?
Yes, absolutely. There is no threshold of suffering you need to reach before you deserve support. If something has felt persistently off, even if you can't quite name it yet, that is enough reason to reach out. At Pham Therapy, you are welcome at any point in your experience, and you do not have to find your way through this alone.