# Sahana Wellness ## Exploring Assertiveness with Compassion Source: https://sahanawellness.com/exploring-assertiveness-with-compassion/ Assertiveness is often spoken about as if it’s a personality trait some people naturally have and others simply don’t. But many people carry complicated feelings about speaking up – especially if they were raised in environments where their needs were minimized, conflict felt unsafe, or they were taught (directly or indirectly) that being agreeable was the safest way to belong. Assertiveness isn’t about pushing, forcing, or becoming someone you’re not. It’s a gentle practice of honouring your needs while still caring for the relationship in front of you. It can look quiet, thoughtful, or even tender. It’s less about "standing your ground" and more about standing with yourself. * * * ## 🌿 What Assertiveness Really Means At its heart, assertiveness is the ability to communicate from a grounded place – one where your needs matter and so do the needs of others. It’s a kind of steady middle ground between staying silent and escalating into conflict. For many people, this feels unfamiliar. If you grew up needing to stay small, agreeable, or hyper-aware of others' emotions, being assertive may stir discomfort. That doesn’t mean you’re doing it wrong; it simply means your nervous system is asking for gentleness as you learn something new. * * * ## Why Assertiveness Can Feel Complicated Many of us learned patterns like: - Keeping the peace is safer than speaking up - Other people’s emotions matter more than our own - Saying "no" creates distance or disappointment - Expressing needs makes us "too much" - Staying quiet keeps relationships stable If these messages were present in your early environment, stepping into your voice now may feel shaky or foreign. Sometimes even imagining being assertive can bring up guilt, anxiety, or a sense of danger. This is your body remembering old conditions, not a sign that you shouldn’t speak. Healing asks for patience, not pressure. * * * ## What Assertiveness Can Sound Like Rather than sharp statements or firm lines, assertiveness often sounds simple and human: - "I’m feeling a bit stretched right now." - "I'd like to think about that before I answer." - "I hear what you’re saying, and this is how it feels for me." - "I don’t think I can commit to that." These aren't commands – they’re gentle openings into clearer communication. * * * ## Boundaries as a Kind of Care Boundaries sometimes get framed as rigid walls, but they can also be formed with softness. A boundary can be a quiet internal recognition of what feels sustainable for you. It might look like: - Noticing when your energy feels depleted - Giving yourself permission to pause - Deciding what you can take on and what you can't - Creating a little more space around things that overwhelm you Boundaries don’t require confrontation. Often, they begin as small acts of self-respect. * * * ## If Assertiveness Feels Uncomfortable For many people, practicing assertiveness brings up old fears or familiar survival responses. Rather than pushing past them, it can be more supportive to: ### Take things slowly You don't need to change your communication style overnight. Your pacing matters. ### Bring awareness to your body Sometimes placing a hand on your chest or taking one quiet breath can create enough steadiness to continue. ### Speak in a way that feels true to you Your assertiveness doesn't need to be blunt to be valid. Using your own words – in a tone that feels authentic, and aligned with who you are – can shape the message in a way that feels right for you. ### Your needs have a place here too This may take time to believe, and that's okay. ### Practice in relationships that feel safe It’s easier to start where you feel supported. * * * ## When Assertiveness Intersects with Trauma If you have a trauma history – particularly experiences shaped by emotional neglect, criticism, unpredictability, or environments where your voice wasn’t welcomed or safe – finding your way into assertiveness can stir older protective patterns. These patterns often form not only in families, but also in broader systems shaped by power, identity, culture, and oppression. You might notice yourself bracing, apologizing quickly, over-explaining, softening your truth, or going quiet altogether. These aren't signs of weakness or inadequacy. They are adaptive responses your body learned to keep you safe in contexts where speaking up carried real risk – socially, relationally, or structurally. Therapy can offer a supportive space to gently explore these patterns with care and curiosity, without judgment. It can help you reconnect with parts of your voice that learned to stay small for very understandable reasons, and to begin reshaping them at a pace that honours your lived experiences and the systems that shaped them. * * * ## A Gentle Reminder It's possible that as you begin expressing your needs more clearly, some people may react with surprise, frustration, or confusion – especially if they were accustomed to you staying quiet. Their reaction doesn't determine your worth or the validity of your needs. Growth often brings shifts in how relationships feel. That's not a sign to retreat. It's a sign that something is changing. You can take this slowly. You can pause. You can decide what works for you. Assertiveness is not a performance – it's a gradual return to yourself. * * * If you're exploring assertiveness and finding it tender, unfamiliar, or emotionally charged, you’re not alone. Many people move through similar experiences, especially when their early environments made it hard to feel safe speaking up. At [**Sahana Wellness**](https://sahanawellness.com/contact/), our counsellors offer calm, compassionate, trauma-informed support. We walk with you as you learn to understand your needs, communicate with more clarity, and build boundaries that feel protective rather than harsh. Growth can happen gently, at your pace, and without pressure. You deserve relationships where your presence is welcome and your voice is honoured. – _The Sahana Wellness Team_ ## Self-Care When You’re Dealing With a Narcissist Source: https://sahanawellness.com/self-care-when-dealing-with-a-narcissist/ Having someone in your life who has strong narcissistic traits can drain you in subtle and profound ways. You might catch yourself second-guessing your own memory, apologizing for things you didn’t do, or feeling like no matter how much you give, it never lands. It’s destabilizing. In these dynamics, self-care isn’t a luxury. It’s a form of protection. And while the world often reduces “self-care” to skincare routines and candles, the kind of self-care that matters here is deeper. It’s the kind that keeps you tethered to your own truth, protects your mental health, and preserves the parts of you that someone else has tried to bend or erase. Real self-care in this context is an act of resistance. It’s not about perfection or performance. It’s about reclaiming your voice and treating yourself like someone worth safeguarding. * * * ## 🌿 How Narcissistic Traits Can Show Up If you’re unsure whether what you’re experiencing “counts,” here are some common ways narcissistic traits can appear in relationships: - A strong need for control or admiration - Difficulty showing empathy for your feelings - Blaming or shaming you when things go wrong - Using gaslighting (making you question your memory or reality) - Withdrawing affection as punishment - Turning situations so they become about them These patterns can slowly wear down your sense of self, which is why intentional, protective self-care becomes so important. * * * ## 1\. Anchor Yourself in Reality Narcissistic behaviour can warp your sense of what’s real. Grounding yourself becomes essential. - Keep a journal where you record events and emotions without editing. - Create a list of truths you can return to: _"My feelings are valid. I am allowed to set boundaries."_ - Stay connected with people who reflect reality back to you with care. These anchors don’t change the narcissist. They keep you from losing yourself in the fog. * * * ## 2\. Protect Your Energy with Boundaries Boundaries aren’t punitive – they’re protective. - Decide ahead of time what topics, tones, and behaviours you won’t engage with. - Use simple, steady phrases: "_I’m not available for this conversation right now."_ - Keep boundaries consistent. Quiet and firm is still powerful. Boundaries give shape to your safety. * * * ## 3\. Build a Support Ecosystem Narcissistic relationships often thrive on isolation. Reconnection softens that grip. - Maintain regular contact with at least one or two trusted people. - Join a support group (online or in person) where others understand these dynamics. - Work with a therapist who understands trauma, attachment wounds, and relational abuse. Your support system is part of your nervous system – tend to both. * * * ## 4\. Choose Your Engagement Level Intentionally Not every moment deserves your energy. Ask yourself: - _If I engage, will this feel stabilizing or draining?_ - _Am I protecting my dignity, or am I trying to get them to see my perspective?_ Disengaging isn’t losing. It’s conserving your strength. * * * ## 5\. Nurture the Parts of You They Don’t See Narcissistic dynamics often make you shrink to stay safe. Self-care is the slow, steady process of expanding again. - Do something that lights you up – creative, gentle, or purely for pleasure. - Spend time with people who appreciate who you are. - Revisit interests you’ve put away to keep the peace. Those parts of you deserve sunlight. * * * ## 6\. Release the Fantasy of Changing Them This is one of the hardest, most liberating pieces. Trying to explain yourself "better," love them harder, or change yourself to avoid conflict won’t shift a narcissistic pattern. Self-care is the reminder: _You didn’t cause this, and you can't cure it._ Your power lies in how you care for yourself – not in how you fix them. * * * ## 7\. Treat Yourself Like Someone Worth Protecting Self-compassion doesn’t excuse harm. It interrupts the cycle of turning that harm inward. When the inner critic starts echoing their voice, respond with: - _"I'm doing the best I can in a hard situation."_ - _"It's okay for me to take up space."_ - _"I am worthy of respect and care."_ This is how you rebuild safety from the inside out. * * * ## Final Thought Being in a narcissistic relationship can take more from you than you realize. This kind of self-care isn’t indulgent – it's necessary. Every time you set a boundary, stay grounded in your truth, or offer yourself kindness, you reclaim a piece of yourself. You deserve to feel safe in your own mind and body – and to live in a reality where your voice matters. * * * ## A Note from Sahana Wellness If you’re navigating any of this and feeling worn down, confused, or unsure where to start, you don’t have to sort it out alone. At [**Sahana Wellness**](https://sahanawellness.com/contact/), our counsellors offer compassionate, trauma-informed support for people recovering from narcissistic dynamics, emotional abuse, and chronic invalidation. We help you rebuild your sense of safety, reconnect with your voice, and understand your boundaries without judgment. Whether you’re processing what’s happening now or healing from what’s lingered for years, we’re here when you’re ready. You deserve care that feels steady, kind, and rooted in your truth. – _The Sahana Wellness Team_ ## What Depression Can Actually Look Like... Source: https://sahanawellness.com/what-depression-can-actually-look-like/ When people think of depression, they often picture someone who’s curled up in bed, crying, or completely shut down. And while it _can_ look like that, depression often wears quieter disguises – ones that are easier to miss, especially in ourselves. Here are some ways depression might show up that don’t always get recognized: - **Irritability or anger**: Feeling snappy, short-fused, or easily overwhelmed by things that normally wouldn’t bother you. - **Emotional numbness**: Instead of feeling sad, you might feel... nothing. A sense of disconnect or flatness that’s hard to explain. - **Over-functioning**: Going into overdrive with work, caregiving, or constant “doing” to avoid slowing down and sitting with what’s underneath. - **Sleep and appetite shifts**: Sleeping way more than usual, or barely at all. Eating to self-soothe – or losing interest in food altogether. - **Loss of joy**: The things that once lit you up might now feel like a chore, or just... empty. - **Physical symptoms**: Headaches, gut issues, chronic tension – depression doesn’t only live in the mind. It can take up residence in the body, too. The truth is, depression doesn’t always look like falling apart. Sometimes it looks like keeping it all together – until you’re alone. It might look like being "high-functioning" on the outside while feeling numb, disconnected, or overwhelmed inside. If any of this hits close to home, know this: you’re not the only one. And you don’t have to figure it out on your own. We’re here when you’re ready. – _The Sahana Wellness Team_ ## When Family Conflict Feels Like Too Much Source: https://sahanawellness.com/when-family-conflict-feels-like-too-much/ Family can be one of our deepest sources of connection – and also one of the hardest places to feel understood. Whether it’s old wounds, ongoing tension, or patterns that never seem to shift, family conflict can leave you feeling stuck, heavy, or just… exhausted. You might find yourself: - **Walking on eggshells** to avoid certain topics or reactions - **Being put in a role that no longer fits**, like the “peacekeeper,” “fixer,” or “problem child” - **Carrying the emotional load** for everyone else - **Struggling to set boundaries**, or feeling guilty when you do - **Feeling a mix of resentment, confusion, or grief** after visits or calls - **Wishing things felt easier or closer**, but not knowing where to start The truth is, family doesn’t have to be perfect to matter. And working through these dynamics – with support – can help you find more clarity, confidence, and peace. Whether that means changing the relationship, or just changing how it lives within you. You don’t have to carry it all alone. – _The Sahana Wellness Team_ ## Sahana Blog Source: https://sahanawellness.com/blog/ Articles from Sahana Wellness on mental health, relationships and personal well-being - [Exploring Assertiveness with Compassion](https://sahanawellness.com/exploring-assertiveness-with-compassion/) - [Self-Care When You’re Dealing With a Narcissist](https://sahanawellness.com/self-care-when-dealing-with-a-narcissist/) - [What Depression Can Actually Look Like...](https://sahanawellness.com/what-depression-can-actually-look-like/) - [When Family Conflict Feels Like Too Much](https://sahanawellness.com/when-family-conflict-feels-like-too-much/) ## Counselling Specialties Source: https://sahanawellness.com/counselling-specialties/ At _Sahana Wellness_, we offer both individual and relationship counselling to support you in your journey toward healing and growth. ![](https://sahanawellness.com/content/images/2025/01/counselling-services-individual_rose-erkul-CyJyF_3HldY-unsplash.jpg) #### [Individual Counselling](https://sahanawellness.com/individual-counselling/) ![](https://sahanawellness.com/content/images/2025/01/counselling-services-relationship_pascal-bullan-hGmlZVkK44g-unsplash.jpg) #### [Relationship Counselling](https://sahanawellness.com/relationship-counselling/) ## Relationship & Couples Counselling Source: https://sahanawellness.com/relationship-counselling/ ![](https://sahanawellness.com/content/images/2025/01/relationship-counselling_taha-rA6AsIJp5hQ-unsplash.jpg) **Relationship or couples counselling** allows you and your partner(s) to explore the dynamics of your relationship in a safe and supportive setting. Whether you’re looking to work through a specific issue or simply wanting to strengthen your connection, your therapist can help both of you work through these concerns with compassion and understanding. Through relationship / couples counselling, clients are offered a fresh perspective and support in building a stronger partnership. Relationship concerns that _Sahana Wellness_ supports include: - [Life Transitions and Changes](https://sahanawellness.com/life-transitions-changes/) - Communication Challenges - [Fertility Challenges](https://sahanawellness.com/fertility-challenges/) - Conflict Management - Re-establishing Trust - Physical or Emotional Distancing - Infidelity - Parenting Disagreements - Intimacy and Emotional Connection - Differing Values or Life Goals - [Divorce and Separation](https://sahanawellness.com/divorce-separation-counselling/) - [Navigating Single Parenthood](https://sahanawellness.com/navigating-single-parenthood/) ## Individual Counselling Source: https://sahanawellness.com/individual-counselling/ ![](https://sahanawellness.com/content/images/2025/01/individual-counselling_name_-gravity-_AdUs32i0jc-unsplash.jpg) **Individual counselling** is a space where you can feel supported and heard, without judgment, as you explore your personal challenges, emotions, and experiences with your therapist. It’s a chance for you to talk openly about whatever’s on your mind, whether you’re dealing with something specific or just looking to improve your overall emotional well-being.  The therapy space is a safe, confidential environment where you can work together with your therapist to address what’s important to you and help you make positive changes that feel meaningful. _Sahana Wellness_ provides support for a wide range of **counselling concerns**, including: - Depression / Low Mood - Anxiety - [Life Transitions and Changes](https://sahanawellness.com/life-transitions-changes/) - Self-Worth / Self-Esteem - Trauma - [Relationship / Interpersonal Challenges](https://sahanawellness.com/relationship-challenges/) - Stress and Burnout - Loneliness and Isolation - [Fertility Challenges](https://sahanawellness.com/fertility-challenges/) - Perinatal and Postpartum Mental Health - [Mixed-Race Identity Exploration](https://sahanawellness.com/mixed-race-identity-exploration/) - [Racism and Other Forms of Systemic Oppression](https://sahanawellness.com/systemic-oppression-racism/) - [Immigrants and Migration](https://sahanawellness.com/immigrant-migration/) - [Divorce and Separation](https://sahanawellness.com/divorce-separation-counselling/) - [Navigating Single Parenthood](https://sahanawellness.com/navigating-single-parenthood/) ## About Sahana Wellness Source: https://sahanawellness.com/about-us/ ![](https://sahanawellness.com/content/images/2025/03/about-sahana_erol-ahmed-aIYFR0vbADk-unsplash.jpg) The word _Sahana_ holds diverse meanings and significance across various cultures and languages. In Sanskrit and Hindi, it embodies the values of patience and perseverance, signifying the ability to endure challenges with grace and composure. In Buddhism, _Sahana_ refers to a peaceful and tranquil state of mind, reflecting inner strength and calm. Meanwhile, in Malay, it means "to bloom" or "to blossom", symbolizing growth, beauty, and the flourishing of life-emphasizing themes of development and positivity. > Altogether, the name _Sahana_ reflects growth, resilience, balance, and harmony, beautifully mirroring the transformative journey in counselling practice. At **Sahana Wellness**, we understand that reaching out for support can feel overwhelming. Whether you’re navigating stress, anxiety, or relationship challenges, we’re here to help you feel supported, empowered and ready to move forward – on your terms and at your pace. Learn more about our therapists: [Hayley Bouton, MSN, MC, RCC](https://sahanawellness.com/hayley-bouton) ## [Hayley Bouton](https://sahanawellness.com/hayley-bouton "Hayley Bouton, MSN, MC, RCC, CCC") MSN, MC, RCC, CCC Through compassion, collaboration and validation, I strive to create a safe, judgment-free space where you can unpack and process your experiences at a pace that feels right for you. I'm dedicated to supporting individuals navigating anxiety, trauma, relationship struggles, depression, life transitions, fertility challenges, parenting, and mixed-race identity. Together, we'll uncover solutions that truly resonate with you and help you tap into your strengths. [Learn More About Hayley](https://sahanawellness.com/hayley-bouton) [Sherine McNaughton, MC, RCC](https://sahanawellness.com/sherine-mcnaughton) ## [Sherine McNaughton](https://sahanawellness.com/sherine-mcnaughton "Sherine McNaughton, MC, RCC, CCC") MC, RCC, CCC With a person-centred and playful approach to counselling, I support individuals navigating anxiety, depression, life transitions, single parenthood, divorce/separation, and racialized challenges. Grounded in trauma-informed ACT, narrative, and attachment therapies, I meet you where you are, fostering a warm, inclusive space rooted in trust and authenticity to help you heal, grow, and thrive. [Learn More About Sherine](https://sahanawellness.com/sherine-mcnaughton) ## Book a free initial consultation [Book Now](https://sahanawellness.com/contact#general-inquiries) ## Contact Us Source: https://sahanawellness.com/contact/ General inquiries: info@sahanawellness.com Contact form: https://sahanawellness.com/contact/#general-inquiries ![](https://sahanawellness.com/content/images/2025/01/contact_jack-skinner-HKQVX9_JupM-unsplash_cropped.jpg) ## **General Inquiries** First Name Last Name Email Phone Number _(optional)_ Therapist Requested _(optional)_ General Inquiry Hayley Bouton Sherine McNaughton (no therapist preference) Type of Therapy Requested Individual Counselling Relationship Counselling How did you find us? _(optional)_ Google / Search Word of mouth Social media Counselling BC Psychology Today BC Association of Clinical Counsellors (BCACC) Canadian Counselling & Psychotherapy Association (CCPA) Other (please let us know in message field) Availability Message _(optional)_ Submit ## **Contact Our Therapists** [Hayley Bouton, MSN, MC, RCC](https://sahanawellness.com/hayley-bouton) ## [Hayley Bouton](https://sahanawellness.com/hayley-bouton "Hayley Bouton, MSN, MC, RCC, CCC") MSN, MC, RCC, CCC Through compassion, collaboration and validation, I strive to create a safe, judgment-free space where you can unpack and process your experiences at a pace that feels right for you. I'm dedicated to supporting individuals navigating anxiety, trauma, relationship struggles, depression, life transitions, fertility challenges, parenting, and mixed-race identity. Together, we'll uncover solutions that truly resonate with you and help you tap into your strengths. [Sherine McNaughton, MC, RCC](https://sahanawellness.com/sherine-mcnaughton) ## [Sherine McNaughton](https://sahanawellness.com/sherine-mcnaughton "Sherine McNaughton, MC, RCC, CCC") MC, RCC, CCC With a person-centred and playful approach to counselling, I support individuals navigating anxiety, depression, life transitions, single parenthood, divorce/separation, and racialized challenges. Grounded in trauma-informed ACT, narrative, and attachment therapies, I meet you where you are, fostering a warm, inclusive space rooted in trust and authenticity to help you heal, grow, and thrive. ## Frequently Asked Questions Source: https://sahanawellness.com/faqs/ ![](https://sahanawellness.com/content/images/2025/01/faq_pascal-bullan-qaz0falr2y4-unsplash_cropped.jpg) #### ****1\. How do I book an appointment?**** Consultations and counselling appointments can both be booked by contacting us directly [via our inquiry form](https://sahanawellness.com/contact/). #### ****2\. How many sessions will I need?**** The number of sessions needed is different for everyone and depends on your unique goals, the concerns you’re working through, and how you respond to therapy. Some people experience change within a few sessions, while others may benefit from ongoing support for deeper concerns or personal growth. In our initial sessions, we’ll explore your goals and regularly assess your progress. We’ll work together to find a pace and timeline that feels comfortable for you, with the flexibility to adjust as needed along the way. #### ****3\. What does a counselling session look like?**** Each counselling session provides a safe, supportive space tailored to your needs and goals. In a typical session, your therapist might start by checking in on how you’ve been since our last meeting, followed by discussing any specific issues or experiences you'd like to explore. Your therapist may ask questions to help enhance understanding, offer insights, and work with you to develop tools and strategies that align with your goals. Each session is collaborative and tailored to your comfort level. You are encouraged to share as much or as little as you feel comfortable with, and we can adjust the focus to address what matters most to you. Sessions are about creating a meaningful experience that fosters your growth and well-being. #### ****4. What can I expect during the first session?**** If you choose to proceed with booking a counselling session after your consultation, your first session will focus on you and your therapist getting to know each other. It may also involve a conversation about your goals and concerns in a relaxed and supportive environment. This first session helps establish trust and allows your therapist to understand how best to support you in your journey. #### ****5\. How do you pay for sessions?**** We accept payment by __Interac__ e-transfer. Most extended health plans provide coverage for Registered Clinical Counsellors (RCC) and/or Canadian Certified Counsellors (CCC). All therapists at _****Sahana Wellness****_ have both RCC and CCC designations. Check with your extended health provider for more information on reimbursement. #### ****6\. Do you accept insurance?**** Insurance providers frequently cover services offered by Registered Clinical Counsellors (RCC) or Canadian Certified Counsellors (CCC). After each session, you’ll receive a receipt to submit for potential reimbursement. To verify if your benefits plan covers counselling or psychotherapy from RCCs registered with the BC Association of Clinical Counsellors (BCACC) or CCCs with the Canadian Counselling and Psychotherapy Association (CCPA), please check with your insurance provider or workplace. This will provide clear information about your reimbursement options. All therapists at _****Sahana Wellness****_ have both RCC and CCC designations. Check with your extended health provider for more information on reimbursement. #### ****7\. What’s your cancellation policy?**** We require at least ****48 hours’ notice**** for any cancellations or rescheduling of appointments. This allows us to offer your appointment time to other clients who may need it. If an appointment is canceled or rescheduled with less than 48 hours’ notice, the full session fee will be charged. #### ****8\. Is therapy confidential?**** Yes, therapy is confidential. We adhere to strict confidentiality standards to ensure your privacy and comfort. However, there are certain legal exceptions, such as instances of harm to yourself or others, which we can discuss further during your first session. #### ****9\. Do I need a referral to start therapy?**** No referral is needed to begin therapy. You are welcome to reach out directly if you feel ready to start, or if you’d like more information to determine if therapy is right for you. #### ****10\. How can I prepare for my sessions?**** Just come as you are. While it can be helpful to have an idea of what you'd like to focus on, it's perfectly fine if you're unsure. Therapy is a process, and we can explore topics at a pace that feels right for you. #### ****11\. What if I have a mental health emergency?**** Our practice does not provide crisis intervention services. If you are experiencing a mental health emergency, please contact emergency services (such as [Access and Assessment Centre](https://www.vch.ca/en/location-service/access-and-assessment-centre-aac-vancouver-general-hospital)), go to your nearest hospital, or call a crisis hotline for immediate support:  - ****Suicide prevention hotline:**** [1-800-784-2433](tel:1-800-784-2433) - ****BC Crisis Line:**** [604-310-6789](tel:604-310-6789) - ****Kids Help Phone:**** [1-800-668-6868](tel:1-800-668-6868) - ****Indigenous Crisis and Support Line:**** [1-800-588-8717](tel:1-800-588-8717) - ****Harm reduction:**** [Toward the Heart](https://towardtheheart.com/) ## Mixed-Race Identity Exploration Source: https://sahanawellness.com/mixed-race-identity-exploration/ ![](https://sahanawellness.com/content/images/2025/01/mixed_race_annie-spratt-zu-OdjJRa0w-unsplash.jpg) People who are mixed-race or multiracial often experience unique challenges and successes. Having parents or ancestors from different racial or cultural backgrounds gives them a rich mix of traditions, languages, and perspectives, which can help them understand the world in a more interesting way. But sometimes, they might feel like they don’t fully belong to any one of their racial or cultural groups, which can be hard. Other mixed race folks may feel pressured to identify as only one part of their racial heritage, and this pressure may come from family, friends, or society as a whole. Mixed-race folks may also practice something called “code-switching.” This means they might change how they act, speak, or identify depending on where they are or who they’re with. Sometimes, others may ask them questions like, “What are you?” or “Where are you from?” Even though these questions might seem innocent, they can make a person feel like they don’t really fit in or belong. Additionally, a person’s family can shape how they see their mixed heritage, especially if their parents or relatives come from different racial or cultural backgrounds and have different beliefs or values.  At _Sahana Wellness_, we can provide a supportive environment to unpack your personal experiences as a mixed-race individual and to challenge social categorization practices that may have excluded or marginalized you based on your mixed heritage. ## Life Transitions & Changes Source: https://sahanawellness.com/life-transitions-changes/ ![](https://sahanawellness.com/content/images/2025/01/life-transitions_qinghill-x8MZ2MoEKLE-unsplash_cropped.jpg) Almost everyone at some point in the their lives experiences a life transition or a significant change as they progress through different stages of their life. These types of transitions or changes can be both positive and negative experiences. At times, folks may be feeling overwhelmed or notice feelings of fear and stress arise as they navigate the changes that are occurring around them. At _Sahana Wellness_, counsellors can support folks experiencing developmental life transitions, identity changes, relationship and family transitions, career changes, changes in health, or other life changing events. Having a nonjudgmental, listening ear can offer you an opportunity to examine the emotions that are showing up in your experience, as well as rediscover your strengths and build resilience. ## Divorce & Separation Source: https://sahanawellness.com/divorce-separation-counselling/ ![](https://sahanawellness.com/content/images/2025/01/divorce_pexels-souvenirpixels-1578750.jpg) The breakdown of a partnership/marriage can lead to mixed emotions and its fair share of challenges that come from navigating the family court system, while you try to rebuild and create a new normal for yourself and your children. At Sahana Wellness, we can offer therapy that meets you where you are at. Our therapeutic support and coaching can help to work through the emotional and practical challenges of divorce and child custody. Depending on your needs, we can help you process difficult emotions, develop conflict resolution skills, set boundaries with your co-parent, and - most importantly - build skills to support the emotional well-being of the children.  The goal of this type of therapy is to support and empower you to move through the divorce and custody process with greater clarity as you attempt to regain emotional stability and readiness to embark on this new chapter of your life. ## Navigating Single Parenthood Source: https://sahanawellness.com/navigating-single-parenthood/ ![](https://sahanawellness.com/content/images/2025/01/single-parenthood_buddha-elemental-RDhKzYHUpQA-unsplash.jpg) While single parenthood is a choice for many, for others, it's an unexpected change in home and family life that results in several challenges. Most single parents will readily acknowledge the financial ramifications of having to support a family on a single income. However, the emotional and psychological distress is often ignored and, in some cases, invalidated and internalized by single parents to “save face” as a means of protecting the emotional well-being of their children.  Those navigating single parenthood struggle with feelings of loneliness, grief and loss, parental guilt and shame, low self-esteem and feelings of inadequacy. Therapy can help. When you engage in therapy, you will receive emotional and practical guidance in a safe, judgment-free environment where your unique experience is validated. The therapy room is a space for you to be authentically you as you unburden yourself. You don’t need to go on this journey alone. We are here to listen and support you. ## Systemic Oppression & Racism Source: https://sahanawellness.com/systemic-oppression-racism/ ![](https://sahanawellness.com/content/images/2025/01/racism_aaron-burden-5fedGbqYwvM-unsplash.jpg) Despite living in a multicultural, multi-racial, and multi-ethnic society such as Canada, many have experienced being othered, stereotyped, racialized or discriminated against based on their racial identity. These experiences result in feelings of inferiority, shame, and confusion. Therapy can assist by creating a supportive, safe and compassionate environment that acknowledges and validates your experiences. In your counselling sessions, you will be able to speak openly about your lived experience without judgment or preconceived notions. Additionally, you will be able to process, cope with and learn skills to address both covert and overt acts of racism such as micro-aggressions, micro-insults and microinvalidations. Moreover, as a trauma-informed and social justice-oriented counselling practice, we aim to help you rebuild racial pride, and garner self-compassion and self-acceptance. We hope that from the emotional and psychological turmoil of having to encounter racism and system oppression, you will be able to engage in healing, strengthen your sense of self and build resilience. Most importantly, that you will become you own best advocate. ## Immigrants & Migration Source: https://sahanawellness.com/immigrant-migration/ ![](https://sahanawellness.com/content/images/2025/01/migration_philipp-torres-LNYdZutqsi0-unsplash.jpg) Moving to a foreign country can be exciting but also mentally taxing as it often involves leaving family, friends and familial routines and the only home you have known behind. When you move to a different country, it requires adapting to a new culture and societal norms and facing potential discrimination or systemic barriers because you might not know the language or that you are a minority. The process can trigger feelings of isolation, loss, longing and identity confusion, which may heighten anxiety and depression. At _Sahana Wellness_, we value individuality and offer inclusive and compassionate counselling that allows you to explore and name the unique challenges you face as you attempt to redefine your identity and adjust to a new culture. We can offer support in managing difficult emotions, such as the overwhelming feeling that you stick out like a sore thumb or those that come with being othered or discriminated against. At _Sahana Wellness_, our compassion, empathy, and expertise will allow you to explore and embrace your new life while honouring your heritage and cultural background. The goal is that you not only carve out space that is uniquely yours but that you know and feel you belong. ## Fertility Challenges Source: https://sahanawellness.com/fertility-challenges/ ![](https://sahanawellness.com/content/images/2025/01/fertility_aaron-burden-RgTI2KaQ5N4-unsplash.jpg) Facing fertility challenges can profoundly impact a person’s emotional and psychological well-being, affecting nearly every area of their life. It can lead to feelings of grief, frustration, and shame, as hopes and dreams of building a family are disrupted. The experience can be intensely isolating, as fertility struggles can be difficult to share with others due to the social stigma that surrounds it. This can lead to a sense of loneliness and strain in relationships, as partners may cope differently or find it hard to communicate their feelings. The stress of fertility treatments or repeated disappointments may also lead to anxiety and depression, making it challenging to focus on other aspects of life. Therapy can offer support to those navigating fertility difficulties. Having a safe space to process one’s experience can provide comfort, connection, and hope through this deeply personal journey. ## Relationship Challenges Source: https://sahanawellness.com/relationship-challenges/ ![](https://sahanawellness.com/content/images/2025/01/relationship-challenges_pexels-gabriel-senna-694030279-18020382.jpg) Relationships – whether with family, friends, coworkers, or partners – can offer us a sense of belonging, support, and purpose. Nurturing close relationships cultivates empathy and trust, allowing us to better navigate life’s ups and downs and share in its joys. When we feel genuinely connected to others, it enhances our resilience, improves mental health, and elevates our overall quality of life. Being in conflict with another person can often evoke feelings of frustration, anxiety, sadness, or even betrayal. The experience can feel isolating, weaken trust and connection, and lead to tense or guarded interactions in the future. Conflicts with others may also create a sense of misunderstanding or hurt, leaving us feeling unheard or devalued. Our counsellors at Sahana Wellness can offer a compassionate space to navigate relationship challenges, find opportunity for growth, gain deeper understanding, and develop stronger, more resilient relationships. ## Sherine McNaughton, MC, RCC, CCC Source: https://sahanawellness.com/sherine-mcnaughton/ # Sherine McNaughton ### MC, RCC, CCC [Psychology Today - Sherine McNaughton](https://www.psychologytoday.com/ca/therapists/sherine-mcnaughton-new-westminster-bc/1449501) ### Availability - **Tuesdays & Wednesdays:** 10am–2pm & 5pm–7pm Welcome! I'm **Sherine** (she/her). I am a [**Registered Clinical Counsellor**](https://bcacc.ca) (RCC #23880), [**Canadian Certified Counsellor**](https://www.ccpa-accp.ca/?ref=sahanawellness.com) (CCC), and **Registered Psychiatric Nurse**. It would truly be an honour to walk alongside you on your path to self-discovery and healing. I aim to cultivate a supportive, inclusive space where we can build trust, explore your stories, and foster meaningful connections that empower you to heal and thrive. With over a decade of experience working in mental health, I bring to my counselling practices a unique understanding of the complexity of mental wellness and the interconnectedness of psychological and physical health. This perspective allows me to address a variety of mental health concerns with compassion and the expertise required to support healing, transformation, and growth. Healing and change happens within a relationship rooted in trust, warmth, and authenticity. Together, we'll co-create a judgment-free space where you feel seen, heard, and valued. My goal for our work together is to support you in gaining a deeper understanding of yourself and equip you with tools to navigate challenges, set boundaries, and embrace acceptance. As a counsellor deeply connected to my Afro-Caribbean and Jamaican heritage, I bring a unique cultural perspective to my practice. Growing up in a multicultural and multiethnic environment has given me a deep respect and curiosity for the diversity of our stories and how they shape us; they shape who we become. > I am committed to honouring those stories and your individuality while supporting you in finding balance, meaning, and personal fulfilment – all while making space for your unique path. I am here to walk that path with you. Whether you're navigating **anxiety**, **depression**, [**racialized challenges**](https://sahanawellness.com/systemic-oppression-racism/), [**single parenthood**](https://sahanawellness.com/navigating-single-parenthood/), [**life transitions**](https://sahanawellness.com/life-transitions-changes/), or the impact of [**systemic barriers**](https://sahanawellness.com/systemic-oppression-racism/), I am committed to supporting you in finding balance, meaning, and personal fulfillment. If you're ready to begin your journey toward growth and self-discovery, I invite you to book a consultation. I look forward to meeting you and supporting you. [Book a FREE Consultation with Sherine](https://sahanawellness.com/contact#general-inquiries) ## **Clients I Work With** - [Individual Counselling](https://sahanawellness.com/individual-counselling/) (16+) - [Relationship Counselling](https://sahanawellness.com/relationship-counselling/) - Metis Nation BC clients - ICBC Clients ## Counselling Style Playful, compassionate, trauma-informed, culturally responsive, client-led and empowering. ## Session Rates **Individual Counselling** - 50-minute session: $140 - 75-minute session: $170 - 25-minute check-in session: $75 **Relationship Counselling** - 50-minute session: $170 - 75-minute session: $200 - 25-minute check-in session: $90 ## Areas of Focus - [Divorce and Separation](https://sahanawellness.com/divorce-separation-counselling/) - [Relationship Challenges](https://sahanawellness.com/relationship-challenges/) - Anxiety - [Systemic Oppression and Racism](https://sahanawellness.com/systemic-oppression-racism/) - Depression - Stress / Burnout - [Navigating Single Parenthood](https://sahanawellness.com/navigating-single-parenthood/) - Goal Setting - Self-Esteem / Self-Worth - [Immigrants / Migration](https://sahanawellness.com/immigrant-migration/) - [Life Transitions](https://sahanawellness.com/life-transitions-changes/) - Communication Challenges - Loneliness and Isolation ## Therapeutic Approach - Person-centred Therapy - Solution-Focused Therapy - Emotion-Focused Therapy - Narrative Therapy - Acceptance and Commitment Therapy - Interpersonal Therapy - Attachment Based Therapy - Cognitive Behavioural Therapy - Gottman Method Couples Therapy ## Hayley Bouton, MSN, MC, RCC, CCC Source: https://sahanawellness.com/hayley-bouton/ # Hayley Bouton ### MSN, MC, RCC, CCC [Psychology Today - Hayley Bouton](https://www.psychologytoday.com/ca/therapists/hayley-bouton-north-vancouver-bc/1213859) ### Availability - **Tuesdays:** Late morning, afternoon, & evening sessions - **Wednesdays:** Evening sessions - **Thursdays:** Late morning, afternoon, & evening sessions Hi there, and welcome! I'm **Hayley** (she/her), and I’m so glad you're here. I'm a trauma-informed, biracial (of Goan Indian and British heritage) therapist who believes in each person’s ability to heal, grow, and transform. I know how lonely it can feel when you’re carrying everything on your own, and how hard it can be to find someone you can really open up to. I am dedicated to offering a safe, supportive space for you to unpack and process your experiences without judgment. People often describe my approach as warm, empathetic, and gentle. I understand that everyone’s journey is unique, and I’m here to support you through whatever challenges you're facing while also honouring your pace and comfort level. Together, we can explore solutions that truly resonate with you and help you tap into your strengths. I’m a [**Registered Clinical Counsellor**](https://bcacc.ca) (RCC #21861) with a master’s degree in counselling, and I’m also a [**Canadian Certified Counsellor**](https://www.ccpa-accp.ca) (CCC), which means I can work with people across Canada. I support clients facing challenges like **anxiety**, **trauma**, [**fertility issues**](https://sahanawellness.com/fertility-challenges/), and [**relationship struggles**](https://sahanawellness.com/relationship-challenges/) – whether in partnerships, family dynamics, friendships, or at work. I also support those navigating **depression**, **self-esteem**, **burnout**, [**life transitions**](https://sahanawellness.com/life-transitions-changes/), **pregnancy**, **parenting** and [**mixed-race identity exploration**](https://sahanawellness.com/mixed-race-identity-exploration/). I welcome, value, and honour folks of all backgrounds, identities, and orientations. Over the years, I’ve had the privilege of working alongside a wide range of clients, including those from BIPOC and 2SLGBTQIA+ communities, sex workers, individuals who use substances, neurodiverse clients, and those diagnosed with mental health challenges. In addition to my counselling training, I have a master’s degree in nursing with experience as a **Registered Nurse** and **Clinical Nurse Educator** specializing in mental health. With over 15 years in the mental health field, I bring a unique perspective that connects physical health, mental health, and overall well-being. This holistic approach allows me to consider all factors that contribute to your health – from lifestyle to medical conditions – which can be especially helpful for those facing complex issues like fertility challenges or co-occurring mental and physical health concerns. > My goal is to support you in cultivating well being, self-awareness, and fulfilment in your life. I know that reaching out for support can feel like a big step, and that it can be intimidating. But the fact that you're here means you've already shown incredible courage. You don’t have to face life’s challenges alone – we can work through them together, at a pace that feels right for you. [Book a FREE Consultation with Hayley](https://sahanawellness.com/contact#general-inquiries) ## **Clients I Work With** - [Individual Counselling](https://sahanawellness.com/individual-counselling/) (age 13+) - [Relationship Counselling](https://sahanawellness.com/relationship-counselling/) - CVAP clients - ICBC clients ## Counselling Style Gentle, empathetic, non-judgmental, reflective, client-centred, and strength-based. ## Session Rates **Individual Counselling** - 50-minute session: $140 - 75-minute session: $170 - 25-minute check-in session: $75 **Relationship Counselling** - 50-minute session: $170 - 75-minute session: $200 - 25-minute check-in session: $90 ## Areas of Focus - Anxiety - Trauma - [Relationship Challenges](https://sahanawellness.com/relationship-challenges/) (partner, family, friendship, workplace) - [Life Transitions](https://sahanawellness.com/life-transitions-changes/) - Self-Worth / Self-Esteem - Depression / Low Mood - Stress / Burnout - Communication Challenges - [Mixed Race Identity Exploration](https://sahanawellness.com/mixed-race-identity-exploration/) - Loneliness and Isolation - [Fertility Challenges](https://sahanawellness.com/fertility-challenges/) - Perinatal and Postpartum Mental Health - Parenting ## Therapeutic Approach I use an integrative approach to therapy and incorporate the following modalities into my practice: - Person-Centered Therapy - Attachment-Based Theory - EMDR - Cognitive Behavioural Therapy - Acceptance and Commitment Therapy - Narrative Therapy - Schema Therapy - Solution Focused Therapy - Gottman Method Couples Therapy - Somatic Therapy ## Sahana Wellness Source: https://sahanawellness.com/ [Counselling Specialties](https://sahanawellness.com/counselling-specialties) ## Your Journey to Wellness Begins Here At Sahana Wellness, we’re dedicated to helping individuals and partners/couples navigate life’s challenges with compassion and care. Through personalized, virtual counselling services, we create a safe and supportive space for you to reflect, heal and grow. [ ### Individual Counselling ](https://sahanawellness.com/individual-counselling "Individual Counselling") Whether you’re navigating anxiety, relationship challenges, life transitions, or other concerns, our tailored approach empowers you to build resilience and find clarity. [Read More](https://sahanawellness.com/individual-counselling "Read more about Individual Counselling") [ ### Relationship Counselling ](https://sahanawellness.com/relationship-counselling "Relationship Counselling") Strengthen your communication and connection with a supportive space to address challenges and grow together. [Read More](https://sahanawellness.com/relationship-counselling "Read more about Relationship Counselling") ![](https://sahanawellness.com/content/images/2025/06/aaron-burden-dXYE1d08BiY-unsplash-1.webp) ## Compassionate Care, Wherever You Are [Why Choose Sahana Wellness?](https://sahanawellness.com/about-us/) [ ### Why Choose Sahana Wellness? ](https://sahanawellness.com/about-us/ "Why Choose Sahana Wellness?") Our virtual counselling practice is designed for your convenience, ensuring you can access professional support no matter where you are. At Sahana Wellness, we take a trauma informed and inclusive approach, helping you feel seen, heard, and supported. Your well-being is at the centre of everything we do. [Read More About Us](https://sahanawellness.com/about-us/ "About Sahana Wellness") [Start Your Journey Today](https://sahanawellness.com/contact/#general-inquiries) [ ### Start Your Journey Today ](https://sahanawellness.com/contact/#general-inquiries "Start Your Journey Today") Therapy is a step toward understanding yourself and creating meaningful change. We’re here to make it approachable and accessible. Taking the first step can feel daunting, but we’re here to make it simple. It’s never too early – or too late – to prioritize your mental health. Discover how we can support your unique needs through a free consultation. [Book a Free Consultation](https://sahanawellness.com/contact/#general-inquiries "Book a Free Consultation")