Explore Mental Health Resources & Topics

Practical Guides

Sleep issues handout

In this free downloadable tips sheet, our Layla experts provide helpful information, strategies and resources to combat some of the most common sleep issues.

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Relationship issues handout

In this free downloadable tips sheet, our Layla experts provide helpful information, strategies and resources to combat relationship issues at home, at work, and in everyday life.

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Stress handout

In this free downloadable tips sheet, our Layla experts provide helpful information, strategies and resources to combat common symptoms and side effects of stress.

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Burnout handout

In this free downloadable tips sheet, our Layla experts provide helpful information to identify burnout, as well as strategies and resources to combat common symptoms and side effects of burnout.

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Mindfulness handout

In this free downloadable tips sheet, our Layla experts provide helpful information on mindfulness and how to make mindfulness a part of your life.

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Grief handout

In this free downloadable tips sheet, our Layla experts provide helpful information on managing the heavy emotions of grief.

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Mental Health & Fertility Care with Anova Fertility

In this free downloadable tips sheet, our Layla experts provide helpful information on navigating your mental health through your fertility journey.

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Navigating Mental Health in the Legal World

In this free downloadable tips sheet, our Layla experts provide helpful information on navigating your mental health while in a demanding profession.

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Mental Health & Chronic Pain

In this free downloadable tips sheet, our Layla experts provide helpful information on navigating your mental health while living with chronic pain.

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Finding Balance and Mental Well-being: A Resource for Newcomers

In this free downloadable tips sheet, our Layla experts provide helpful information on finding balance and well-being as a newcomer.

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Navigating Social Anxiety: Impacts, Diagnosis, and Mental Health Management

Occasional uneasiness or nervousness in social situations is a common human experience. People struggling with Social Anxiety Disorder, also known as social phobia, can experience intense anxiety resulting in negative thoughts related to

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Navigating Borderline Personality Disorder: Impacts, Diagnosis, and Mental Health Management

Navigating Borderline Personality Disorder (BPD) symptoms, whether personally or as family members, navigating the emotional challenges require self-understanding and resilience. BPD is a complex mental health condition characterized by ongoing patterns of

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Pursuing a diagnosis of Binge Eating Disorder: Benefits of diagnosis, what to expect, and tips for navigating the process.

Binge Eating Disorder (BED) is a serious mental health condition characterized by recurring episodes of consuming an amount of food that is larger than what most people would eat in a similar period of time under similar circumstances. BED can be challenging to understand due to

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Exploring Acceptance and Commitment Therapy (ACT) for Effective Mental Health

In the realm of mental health, finding a treatment approach that resonates with your needs is crucial. One such method gaining prominence is Acceptance and Commitment Therapy (ACT).

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Understanding Cognitive Behavioural Therapy (CBT) for Effective Mental Health

In the realm of mental health, various treatment methods offer pathways to healing and growth. One such approach that has gained widespread recognition is Cognitive Behavioural Therapy (CBT).

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Exploring EMDR Therapy for Healing and Growth

In the realm of effective therapeutic approaches, Eye Movement Desensitization and Reprocessing (EMDR) has gained significant recognition for its ability to alleviate distressing emotions and enhance mental well-being. This treatment method offers a unique perspective on addressing a range of mental health challenges by focusing on the power of our own mind's healing capacity.

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Exploring Narrative Therapy: Rewriting Your Mental Health Journey

In the realm of mental health, many therapeutic approaches can be used to support individuals to navigate their challenges and experiences. One such method is Narrative Therapy, which focuses on empowering individuals to reshape their stories and foster a healthier, more balanced, and more empowered perspective on their lives. In this article, we delve into Narrative Therapy, its methodology, benefits, and its potential to enable mental well-being.

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Internal Family Systems (IFS)

Internal Family Systems therapy is an innovative treatment method that delves into the internal landscape of your mind and can be effective for treating various mental health conditions.Published studies demonstrate the efficacy of IFS for treating conditions such as PTSD, Depression (Haddock et al, 2017) and Anxiety (Shadick et al, 2013).

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New to therapy? Here’s what to expect

Seeing a therapist for the first time isn’t always easy. There are many factors that can influence our comfort in talking about emotions, and expressing ourselves in this way can be challenging. Therapy requires honesty and vulnerability, which can naturally make us feel nervous and evoke strong emotions. However, it helps to know that therapy comes in different forms and approaches. Finding the right fit for you is essential, as therapy is a highly individualized process. Your needs and preferences will shape your experience. Here are some things to consider as you take your first steps.

Reflect on Why You’re Starting Therapy

Before your first session, take some time to reflect on why you decided to start therapy. It’s okay if you don’t have a clear answer yet, but having a starting point or an idea of what you want to work on will help your therapist determine if they’re the right fit for you. It will also guide how the two of you can ensure the therapy process aligns with your goals.

Consider these questions to help you identify your ‘why’ for starting therapy:

  • When did I start seriously considering therapy?

  • Was there an event or stressor that prompted this?

  • When I imagine therapy sessions, what do I picture discussing with my therapist?

If therapy could help me, what would I be doing differently, or what might change in my daily life? If you find it hard to articulate your challenges, this article may also be helpful.

Setting Expectations for the First Session

Your first session is typically different from future sessions because your therapist will need more time to get to know you and ensure you’re informed about the therapy process. While every therapist’s approach varies slightly, you can generally expect the following during your first session:

  • - Review of Administrative Information: Your therapist will go over important details like confidentiality, cancellation policies, and other relevant guidelines. You may also be asked to review documents, such as a consent form.

  • - Introduction to the Therapist’s Approach: Your therapist will likely explain their therapeutic approach and outline what you can expect from this session and the therapy process in general.

  • - Getting to Know You: During the first session (or first few sessions), your therapist will ask more detailed questions to get to know you better. This might include:

  • - Questions about your history, such as your relationships, childhood, career, education, or other significant life events.

  • - Reviewing a list of symptoms and discussing any specific symptoms related to your mood or other mental health concerns.

  • - Exploring what brought you to therapy and what’s currently happening in your life.

  • Inquiring about your goals for therapy and understanding what you hope to gain from the process.

Remember, the first session is primarily a ‘getting to know you’ period, which may extend over several sessions for some clients. You’re encouraged to share as much or as little as you feel comfortable with. This initial session lays the foundation for your therapeutic journey, and it’s perfectly okay—even encouraged—to let your therapist know if you’re not ready to discuss certain topics.

After the first session, take a moment to check in with yourself and reflect on how you feel. Consider how the session went, what your expectations were, and whether they were met. It’s normal to feel exhausted or feel like there’s still more background and context to share—that’s perfectly okay. Allow yourself some time after your session to unwind and process any emotions that may have come up. Remember, the therapeutic process takes time, and it’s important to be patient with yourself as you continue this journey.

How and when do you know if your therapist is a good fit for you?

There’s no definitive timeline for determining whether you and your therapist are a good match. In the first few therapy sessions, it’s helpful to ask questions or share feedback with your therapist if things aren’t moving in the direction you’d like. Initiating feedback discussions with phrases like, “I wish we talked more about…,” “When will we work on…,” or simply asking what to expect in upcoming sessions can help you assess whether this therapist is the right fit for you. Additionally, the interpersonal fit is very important—how comfortable you feel with your therapist can significantly influence your experience.

Here are some guiding questions to ask yourself after the first few sessions to help determine if your therapist is right for you:

  • - Do you feel comfortable opening up to them?

  • - Do you find they are easy to talk to?

  • - Are you moving at a pace in therapy that feels comfortable for you?

  • - Are you moving at a pace in therapy that feels comfortable for you? Do you walk away from sessions feeling you have gained something (even if the session felt challenging)?

  • - Does your therapist understand your life circumstances?

  • - Do you feel like your therapist makes a sincere effort to understand you? 

  • - Do they seem knowledgeable and competent? 

  • - Have you gained a few skills or insights that are helping you to build understanding? 

  • - Do you feel you have the space to ask questions and provide feedback? 

Remember, each therapist comes with different skill sets, knowledge, and background. Not every therapist will be the right fit for every individual. Sometimes finding the right therapist takes time, while other times, people connect with their therapist right away. Each person’s journey is unique, and needing to find a new therapist doesn’t reflect on therapy in general—sometimes, it’s simply part of the process. Learn more about assessing therapeutic fit here.

At Layla, we will support you through the process of getting rematched if you aren’t happy with your first match and your dedicated care coordinator will factor your experience into consideration while making a new match.

How Long Should I Expect to be in Therapy?

’The time spent in therapy sessions is highly individualized, and working with your therapist to address your preferences and needs is key. Early in therapy, you may meet with your therapist more frequently to address your primary concerns. As you progress and begin to meet some of the goals you originally sought therapy to address, you might find that your sessions can be spaced out to longer intervals, allowing you time to practice your skills between meetings. Alternatively, you may choose to continue meeting frequently to work on new areas or to delve deeper into your initial goals.

Every individual’s therapy journey is unique, and there’s no set timeline for how long it will take to see results. Healing and personal growth take time, so it’s important to be patient with yourself. However, if you feel that a significant amount of time has passed without noticeable progress, it’s important to bring this up to your therapist. Your therapist should work with you to establish realistic goals and help you progress at a pace that feels right for you.

Learn more about what makes therapy work here.

Your Role in Therapy

Therapy is a collaborative effort between a client and a therapist. Certain actions can enhance your therapy experience, while others may hinder your progress. Here are some key points to reflect on to help create a positive therapy experience:

Positive Actions for Therapy:

  • - Be Open and Honest: Share your thoughts and feelings openly with your therapist. Honesty is essential for understanding and effectively addressing your concerns. It is important to remember this journey is about you and your therapist cannot effectively support you if they don’t have insight into what you are thinking and feeling.

  • - Set Clear Goals and Follow Through: Work with your therapist to establish clear and achievable goals that will guide your therapy process. Remember, therapy is a collaborative effort, so be proactive in your healing by applying the strategies discussed in sessions to your daily life.

  • - Ask Questions & Provide Feedback: It's important to ask your therapist questions if you need clarification or don’t fully understand something. Gaining a clear understanding of the therapeutic process is essential. Additionally, offering feedback on how you feel about your sessions can help steer the therapy in a direction that best supports your needs.

  • - Maintain Consistency: Attend sessions regularly and stay consistent with your appointments. Consistency plays a significant role in making progress in therapy.

  • - Practice Self-Care: Outside of therapy, prioritize your physical and emotional well-being. Engage in activities that promote relaxation and reduce stress.

  • - Stay Open to the Process: Understand that progress in therapy may not always be linear. Healing takes time. If you encounter challenges or doubts in therapy, try to stay open and address them with your therapist. Discuss your concerns to explore possible solutions or adjustments. It’s also important to ensure that you feel comfortable with your therapist, so don’t hesitate to seek a better fit if needed. 


  • Common Therapy Hurdles:

    - Rushing Progress or Comparing Yourself: Therapy is a non-linear process, and meaningful change takes time. It’s important not to expect immediate solutions to complex issues. Additionally, try to avoid comparing your progress to others, as each person’s therapy journey is unique and unfolds at its own pace.

  • - Hiding Important Information: It’s important to disclose relevant information to your therapist (at a pace that feels right for you), even when it’s hard to share. Therapists are there to help and support you.

  • - Relying Solely on Therapy Sessions: While therapy sessions are valuable in facilitating your well-being journey, caring for your well-being is an ongoing process that must continue outside of those sessions. This involves applying the strategies you’ve learned in therapy to your daily life, nurturing your relationships, and implementing additional well-being practices that align with your goals.

  • - Don’t Give Up Easily: If you face challenges or doubts in therapy, don’t give up prematurely. Discuss your concerns with your therapist to explore possible solutions or adjustments. Additionally, don’t stick with a therapist you don’t feel comfortable with.

Ready to begin your journey? Layla is here to help - Individuals, couples, and families use Layla for personalized, convenient therapy. Layla matches you to a suitable therapist and manage the therapy process in a warm, dependable manner, supporting you on your journey to better health. Learn more here.

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Parenting and Mental Health: Caring for Yourself

Coming to Terms with Binge Eating

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What is Seasonal Affective Disorder?

Sleep & Mental Health