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Monday 12pm - 4:30pm Tuesday 10am - 4pm Wednesday 4:30pm - 7pm Thursday 10am - 4pm Friday 9am - 11:30am

Therapy by Zoe

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Dartmouth, NS
Therapy by Zoe

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Therapy by Zoe, Mental Health Service, Dartmouth, NS.

I am a registered counselling therapist - candidate in Nova Scotia, offering virtual therapy sessions to clients in the ATLANTIC provinces & across CANADA from the comfort of their own home.

12/09/2025

✨remember: your best is what’s possible without sacrificing your physical or emotional wellbeing; not what you can accomplish by ignoring them.

life gets busy and sometimes we find ourselves spread really thin, saying yes when we don’t actually have capacity. or we try to show up as “perfect” or “high performing” to prove our worth across every area of our lives; friends, home, work, family, fitness, social, volunteer, you name it.

it sometimes seems like our world rewards the concept more is more, but you only have this one life and one body. remember you deserve rest, you deserve to say no, and doing your best does not mean you need to sacrifice your health and wellbeing to do so. you’re doing great just as you are 💞

want to learn more? like, share & follow

book your first session today:
💻www.therapybyzoe.com
📧 therapybyzoem@gmail.com

12/08/2025

everyday i talk fawn response because there is so much overlap in this safety strategy for people with complex trauma AND those who struggle with anxiety.

we think being easy breezy will create connection and learn that by ignoring our own needs others will stay. we learn being small creates comfort in others.

🌬️ you minimize your feelings to avoid conflict and convince yourself you’re being cool, even when your body feels the tension every time you avoid the truth

🌊 you say sorry before expressing something basic and over-explain simple requests. it feels like your needs are inconveniences.

🏔️ you go along with plans you don’t enjoy & adjust your desires to avoid tension until you don’t even know what you prefer anymore.

🌻 you tone down your personality or standards and make yourself smaller so no one else is uncomfy.

🌙 you do more, offer more, give more… hoping to protect a connection and find safety, but it isn’t caring - it creates imbalance.

🪸 you say “i’m not upset” when your heart is literally breaking to prioritize others comfort over your own emotional reality.

🌿 your silence feeds frustration which leads to feeling u seen and taken for granted. externally it looks peaceful but internally there is chaos.

want to learn more? like, share & follow

book your first session today!!
💻 www.therapybyzoe.com
📧 therapybyzoem@gmail.com

12/01/2025

grief is such a tricky emotion because i think a lot of time we want to avoid it, for fear of it consuming us. and then on the other hand, grief & death have been so intricately intertwined, that ive noticed people feel as though they are not “allowed” to experience a full expression of grief if it is not tied to the loss of a loved one.

grief has many shapes and sizes, and the only way past it is through it. helping clients sit in grief and grow with their grief is one of the most profoundly humbling experiences. i learn so much from my clients as they bravely show up to navigate through loss.

my favorite way to explain grief is to visualize it like a spiral; you might revisit the event that causes these emotions again and again, but it will be from a slightly different spot, which causes you to feel it differently. the idea that grief comes in waves and healing also follows in waves allows clients to visualize the idea of healing on a spiral, always moving, never quite in the same space. it helps them to make sense of why some days feel heavier then others.

want to learn more? like, share & follow

💻 www.therapybyzoe.com
📧 therapybyzoem@gmail.com

11/27/2025

as a trauma therapist, i spend a lot of time with clients trying to help them understand why different parts of them show up in certain situations. every part of us has been created to serve a purpose and as a response to our own life experiences.

every part of us is doing the best it can to keep us safe and nurture our needs. these parts work so hard that sometimes they can go into overdrive and cause us pain. in therapy we learn to say thank you & that we can let them sit down and rest now.

the caregiving part that always tries to place others needs above our own and ensure they are taken care of - sometimes that part shows up if your needs weren’t met at some point in your life. a part of you heals when providing care to others. but that part can also heal by listening to our own needs and learning to take care of ourselves!

want to learn more? like, share & follow

book your first session today!!
💻 www.therapybyzoe.com
📧 therapybyzoem@gmail.com

11/25/2025

let’s be honest, life can get really busy and sometimes it’s hard to remember we deserve to take time to rest.

here are 5 small habits you can add into your day when it feels like you have no time to rest.

1. write down 3 things that went well today; especially on hard days you brain needs evidence that good things happen. this rewrites your brain to notice positives instead of problems.

2. set a timer for 10 minutes and do absolutely nothing; literally nothing!! no phone, no planning, no “productive” thinking. just be. breathe. your nervous system needs a rest.

3. drink something warm while sitting down; rather then rushing around with your mug in hand, sit down and sip slowly. the warm and mindful drinking signals safety to your busy brain.

4. call or text someone who cares about you; reaching out can provide connection and remind you that you’re not alone.

5. put your hands on your heart and take 3 deep breathes; this activates your vagus nerve and sends calming signals throughout your body. simple & powerful.

want to learn more? like, share & follow

book your first session today:
💻 www.therapybyzoe.com
📧 therapybyzoem@gmail.com

11/24/2025

there are so many lessons to be learned in therapy, but here are five things that almost every client realizes at some point throughout their journey.

⛰️ avoidance only gives temporary relief to a problem; when it returns it returns even stronger.
🌊 you cannot think your way out of feelings. you need to name them, sit with them & nurture what they are asking for.
🌲you are not responsible for others people’s reactions to your boundaries; their reactions speak more about them and reveal their pain, perspective or capacity.
🌞not all coping strategies are healthy, but all coping skills served a purpose at one time; you did what you needed to survive. now you get to learn a new way forward.
🐋 healing is not linear. some days we make great progress, other days we fall short. despite that, continuing to show up for ourselves is the greatest gift of all.

want to learn more? like, share & follow !! book your first session today.

💻 www.therapybyzoe.com
📧 therapybyzoem@gmail.com

11/22/2025

i’ll just leave this here:

every part of us is good & trying it’s best. when we tune in, listen to our bodies and approach each part with compassion instead of judgement we learn so much more.

every time something didn’t turn out how you wanted? and opportunity for growth!! that part of you that keeps causing chaos? it’s working so hard to keep you safe - let’s listen to what it’s trying to tell you it needs and thank it for working so damn hard.

want to learn more? like, follow & share

💻 www.therapybyzoe.com
📧 therapybyzoe@gmail.com

11/20/2025

in session we talk a lot about celebrating the small wins and breaking bigger goals into smaller more manageable steps to show progress. this allows us to gain agency and self efficacy, improving our confidence in our ability to continue on the path we want. sometimes making change can be overwhelming and seem out of reach, but maybe that’s because we keep moving that bar we are chasing as we get closer. or maybe it’s because we haven’t taken time to step back and acknowledge the progress we have made and the work we have put in to make that forward movement toward our best self.

i read a cute book recently (anxious people by fredrik backman) and there was a character who constantly said “how do you eat an elephant? … one bite at a time” and it’s so true. when things feel big and overwhelming, we just need to focus on one thing in front of us to begun that forward motion. and then we need to celebrate ourselves for taking the step, or even thinking about taking that step.

in a society where we are taught so young that “more is more”, it’s important to sit back and recognize how far we have come and that even if we aren’t exactly where we want to be, we are worthy just the way we are. and any progress toward making changes to better our life are worthy of celebration!!!

want to learn more? like, share & follow

💻 www.therapybyzoe.com
📧 therapybyzoem@gmail.com

11/05/2025

💫 being ready isn’t a feeling; it’s a choice 💫

i’ve said versions of this my whole life. we choose to take the first step even if it’s scary. waiting for a “feeling” keeps us paralyzed. and it makes sense, it’s scary to change. even if we don’t love where we are in life, a relationship, a job, our house, etc. it’s what we know & that makes it familiar.

that feeling of familiarity cues our body that what we are doing is safe (even if it’s limiting our potential happiness!) change = unfamiliarity, unfamiliarity feels unsafe in our body. but, that’s just a feeling, it’s not fact! and you can choose to be ready to take that first step toward the life you want!!!

it’s important to have support and double down on your self care strategies to help navigate through times of change. this creates trust in our body that we are capable of nurturing our needs 🌻

want to learn more? like, share & follow

book your first session today!
💻 www.therapybyzoe.com
📧 therapybyzoe@.com

11/04/2025

✨ now booking for december 2025! ✨
the end of the year can bring times of joy, but also times of uneasiness for many people. the stress of the holidays or even the excitement of wanting to start the new year with a fresh start are great reasons to begin therapy!

➡️ my in person caseload is almost full, but there is still opportunity for a few new clients (focusing on grief/loss; trauma; anxiety & selfworth). my virtual caseload is still accepting clients. reach out by email to therapybyzoem@gmail.com or book online using the links below!! i cannot wait to meet you.

• in person & virtual: monday / tuesday / wednesday / thursday @ halifax counselling & wellness
(www.halifaxcounselling.ca)
• virtual: tuesday / wednesday / thursday / friday @ therapy by zoe
(www.therapybyzoe.com)

‼️also a quick reminder to current and future clients that your benefits roll over in january, so if you have unused mental health insurance, what do you have to lose ?! reach out and book your first session today!

10/14/2025

ever wonder why sometimes we feel so sad as we heal?

have you noticed that little voice in your head judging the tears & sadness, telling yourself you “should” be feeling happy by now - i’m supposed to be healing, right?

well, it’s likely because your grownup self is now able to fully acknowledge and feel the things that younger you needed to suppress in order to survive. this can lead to a lot of feelings of grief and sadness. we want to hold space for that younger version of ourselves that fought so hard to keep us safe and moving forward through things that no one should ever have to walk through.

let yourself grieve and sit in the sadness - it’s the only way through. you don’t need to do it alone, though.

like, share & follow !!

💻 www.therapybyzoe.com
📧 therapybyzoem@gmail.com

Address

Dartmouth, NS
B2Y3N4

Opening Hours

Monday	12pm - 4:30pm
Tuesday	10am - 4pm
Wednesday	4:30pm - 7pm
Thursday	10am - 4pm
Friday	9am - 11:30am

Website

http://www.therapybyzoe.com/

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