I.
Anxiety and worry
The thoughts that spiral and the habits that keep them going. You learn to catch the loop early and answer it differently.
CBT · Online across Ontario · English & فارسی
CBT Therapy in Whitby
Cognitive Behavioural Therapy is structured and practical: you learn how thoughts, feelings and habits keep each other going, and practise changing the loop between sessions. With Tina or Roya, online, in English or Farsi. Online for clients in Whitby and across Ontario.
Both offer a free 15-minute consultation, in English or Farsi.
What CBT Can Help With
When the same loop keeps coming back.
II.
Low mood and depression
Small, planned steps back toward what you've stopped doing, and kinder, more accurate ways of reading yourself.
III.
Sleep and ADHD, with Tina
Practical structure for focus, routines and rest, built around how your mind actually works.
IV.
Grief, transitions and newcomers, with Roya
Coping strategies for loss, change and settling into a new country, alongside acceptance-based skills.
Two Ways to Do CBT
Tina and Roya, in their own words.
Tina Abadi, RP
My training is grounded in cognitive behavioural and solution-focused work. In practice that means sessions are structured without being rigid. We name what you want to be different, work out what is holding it in place, and leave you with something to try before the next one. I would rather you leave with one thing you can actually use than a week of insight you can’t act on.
Often the thing to try is small. It is not homework for its own sake. It is so the next hard moment has somewhere to go besides the same loop.
Sleep and ADHD are part of my work. The racing body, the nights that don't restore: CBT gives you something to do with each of these. ADHD is not a character flaw, and I don't treat it as one. We build systems that fit how your attention actually works, and unpick the shame layered on top of it.
What matters most to me is that the room feels safe and free of judgment, so reflecting honestly becomes possible.
Roya Dadollahi Sarab, RP
Alongside CBT, I draw on ACT, DBT skills, and mindfulness. I'm trained in DBT and in ACT, so when emotions feel overwhelming, or arguing with a thought only makes it louder, we can work on skills for those moments too.
I support people with anxiety, depression, social anxiety, low self-esteem, grief and loss, relationship difficulties, and challenging life transitions. With social anxiety, we might start with the dread before walking into a room full of people: what you fear will happen, what you do to get through it, and what you could do differently.
I also work with newcomers navigating culture shock, settlement stress, and the emotional work of building a life in a new country. My approach is warm, collaborative, and culturally responsive.
What a Session Looks Like
How CBT works in practice.
Tina and Roya each work a little differently, but CBT with either of them usually runs along these lines, from the free call onward. The details depend on what you bring.
I.
A free 15-minute consultation
A short call, by video or phone, with Tina or Roya: what's bringing you here, and whether working together feels right. You can ask questions, and there is no commitment.
II.
Your first session
The limits of confidentiality are reviewed with you at the start. Then you talk about what you want to change, what you're hoping for and a bit about your life, with no pressure to share everything at once.
III.
A typical session
You and your therapist agree on what you want to change, look at the thoughts and habits involved, and choose something to practise before the next session. Sessions are 60 minutes, by secure video, in English, Farsi or a mix of both. All you need is a private space, a stable internet connection and a device with a camera.
IV.
Between sessions
The practising happens in your real week. For example (a made-up one, not a client's story): an email from your manager has sat unopened since yesterday, and the first thought is they already think I'm careless. Dread follows, so you answer three easier messages instead. The step you agree on might be as simple as opening the email and replying with one sentence that answers what they asked.
V.
Reviewing as you go
Every so often you and your therapist look back at where you started: what has shifted, what hasn't and what to work on next.
An Honest Fit
Who this suits, and who it doesn't.
It may suit you if
- You want something practical: a clear look at what keeps the problem going, and what to do about it.
- Worry, overthinking, low mood or self-criticism keeps running the same pattern.
- ADHD or sleep is part of the picture. Tina works with both.
- Grief, a big life change or settling into a new country is part of it. Roya works with all three, and brings acceptance-based skills alongside CBT.
- You'd like to work in Farsi, in English or in a mix of both, online from anywhere in Ontario.
Something else may fit better if
- Arguing with your thoughts has only made them louder, or your feelings go from calm to overwhelming before you can think. Acceptance and Commitment Therapy (ACT) or Dialectical Behaviour Therapy (DBT) skills may suit you better than CBT on its own. Roya offers both, and you can talk through which to start with in a free consultation with her.
- You're looking for a diagnosis or medication. That is a conversation for your physician, and therapy can sit alongside it.
- You want to meet in person. NoorMinds is an online practice: every session is by secure video.
- You're hoping to work on your relationship together, as a couple. This page is about individual sessions, but Tina and Roya each see couples as well, using Emotionally Focused Therapy, which has its own page in the links below.
- You want to trace a long-standing pattern back to where it began, rather than practise something new this week. That is a different kind of work, depth-oriented and unhurried. At NoorMinds it is schema therapy with Ghazal Sheikhtaheri, RP (Qualifying), who is booking by waitlist (3–4 weeks). Her page, Schema Therapy in Ontario, is linked below.
Not sure which of these sounds like you? The free consultation with Tina or Roya is the place to work it out. This is scheduled online therapy, not crisis care. If you are in immediate danger, call 911. If you are in crisis, call or text 988, the Suicide Crisis Helpline, available 24/7. You can ask 988 for an interpreter. میتوانید از ۹۸۸ درخواست مترجم کنید.
CBT in Farsi
درمان شناختی رفتاری، به زبان خودتان
من تینا هستم، رواندرمانگر ثبتشده. جلسههای درمان شناختی رفتاری را به فارسی، انگلیسی یا ترکیبی از هر دو برگزار میکنم، بهصورت آنلاین در سراسر انتاریو. گاهی کلمهی درست فقط در یک زبان پیدا میشود؛ لازم نیست اول آن را ترجمه کنید.
جلسهها ساختار دارند، اما خشک نیستند. با هم روشن میکنیم چه چیزی را میخواهید تغییر دهید و چه چیزی باعث شده همانطور بماند، و معمولا یک کار کوچک با خودتان میبرید که تا جلسهی بعد امتحانش کنید. ترجیح میدهم در پایان جلسه یک چیز ساده در دستتان باشد که واقعا به کارتان بیاید، نه کلی بینش که ندانید با آن چه کنید. میتوانید با یک مشاورهی رایگان ۱۵ دقیقهای شروع کنید، با من یا با رویا.
Related Care
Explore related care
Tina Abadi, RP
Tina's profile: CBT and solution-focused work, ADHD, sleep, and Emotionally Focused Therapy for couples.
Roya Dadollahi Sarab, RP
Roya's profile: CBT, ACT and DBT skills, grief and life transitions, and support for newcomers.
DBT Therapy in Ontario
DBT skills with Roya, for emotions that arrive fast and stay loud.
ACT Therapy in Ontario
Acceptance and Commitment Therapy with Roya, for when fighting your thoughts has become its own exhausting job.
Anxiety Therapy in Ontario
For worry that won't switch off, overthinking and social anxiety.
Depression Therapy in Ontario
For low mood, numbness and the heaviness that won't lift.
ADHD Therapy in Ontario
Tina's page on adult ADHD: practical support for what breaks down in your week.
Therapy for Immigrants in Ontario
For culture shock, settlement stress and building a life in a new country, in English or Farsi.
Emotionally Focused Therapy for Couples
For working on the relationship together, as a couple.
Schema Therapy in Ontario
For tracing a long-standing pattern to its root, with Ghazal Sheikhtaheri, RP (Qualifying).
Therapy Cost & Insurance in Ontario
What OHIP and extended health plans cover, and the questions to ask your insurer.
Fees
Straightforward and stated upfront
Free15-min consultation
$180Individual · 60 min
Insurance receipts provided after every session. Tina Abadi and Roya Dadollahi Sarab are both fully Registered Psychotherapists, and many extended health plans in Canada cover psychotherapy with a Registered Psychotherapist; please confirm the details with your insurer.
Questions
Common questions
What is CBT, and how is it different from ACT or DBT?
Cognitive Behavioural Therapy (CBT) looks at how thoughts, feelings and habits keep each other going, and works on changing the unhelpful thoughts and habits. That isn't swapping a hard thought for a cheerful one: it's seeing the pattern clearly and practising a different response. Acceptance and Commitment Therapy (ACT) works on changing your relationship with your thoughts: noticing them, making room for them, and acting on your values anyway. Dialectical Behaviour Therapy (DBT) skills are concrete tools for emotions that arrive fast and stay loud, from noticing the wave early to getting through the hardest hours. Tina's CBT is structured and skills-first, often combined with solution-focused work; Roya uses CBT, ACT and DBT skills and adjusts the mix to you. You can talk through which suits you in a free consultation with Tina or Roya.
What happens in a CBT session?
You and your therapist agree on what you want to change, look at the thoughts and habits involved, and choose something to practise before the next session.
How do I choose between Tina and Roya?
Both are Registered Psychotherapists who work in English and Farsi. Tina and Roya each work with anxiety, worry and low mood. Choose Tina if ADHD or sleep is part of it; choose Roya if grief, settling in a new country, or emotions that feel overwhelming are. Not sure? Book a free consultation with either Tina or Roya, and they'll point you to the right fit.
Can I do CBT in Farsi?
Yes. Tina and Roya both work in English and Farsi (فارسی), online across Ontario.
How many sessions will I need, and how soon can I start?
It depends on what you're working on. There is no set number and no minimum commitment: you and your therapist review progress together and decide on the pace, and you can pause or stop whenever you choose. Tina and Roya are both accepting new clients, and their calendars are live on Jane, the practice's online booking site, so booking a free 15-minute consultation with Tina or Roya is the quickest way to see actual times. If you message first, you'll hear back within one business day.
Do I need a referral or a diagnosis?
No. You don't need a referral to begin psychotherapy with a Registered Psychotherapist, and you don't need a diagnosis for CBT to be useful. A Registered Psychotherapist does not diagnose medical conditions or prescribe medication; if you want an assessment or are considering medication, that is a conversation for your physician. Some insurance plans ask for a physician's referral before they reimburse, so check with your provider.
How much does it cost, and is it covered?
$180 for a 60-minute individual session, after a free 15-minute consultation. Tina and Roya are both Registered Psychotherapists, and many extended health plans cover psychotherapy with a Registered Psychotherapist. Receipts are provided after every session; check your plan. Psychotherapy with a Registered Psychotherapist in private practice is not covered by OHIP. NoorMinds does not currently offer direct insurance billing. You pay for the session and submit your receipt for reimbursement.
What if I'm in crisis?
Therapy is for ongoing support, not emergencies, and calls and messages to NoorMinds aren’t monitored for emergencies. If you are in immediate danger, call 911. If you are in crisis, call or text 988, the Suicide Crisis Helpline, available 24/7.
Next Step
Practical tools, at your pace.
Book a free 15-minute consultation with Tina or Roya. No commitment, no pressure.
Or call (647) 699-5142 · WhatsApp · Email
Calls and messages aren’t monitored for emergencies. If you are in immediate danger, call 911. If you are in crisis, call or text 988, the Suicide Crisis Helpline, available 24/7.
CBT Therapy Across Ontario
NoorMinds provides online Cognitive Behavioural Therapy throughout Ontario. Select your city to learn more:
Whitby
CBT and life in Whitby
Unpacking a backpack after school, a parent finds the note about yesterday's costume day and hears that everyone else came dressed up. A conclusion forms at once: every other parent manages this, and I am the one who always forgets. With children in so many Whitby homes, other parents are rarely far away to be measured against, at drop-off or in the photos shared after a party, each glimpse seeming to back it up. CBT asks what it is actually built from. When a child says everyone, is that the whole class or a few friends at one table? How much of another family's week shows in a doorway or a photo? Has the past month really been one forgotten thing after another, or is a single afternoon standing in for all of it? The answers may point toward wording that fits the facts more closely, perhaps I missed one note, and I keep comparing my ordinary days with other people's best minutes. The missed note stays a fact; what gets questioned is the leap from it to a judgment on themselves as a parent.
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