What is the difference between a psychologist and a counsellor in BC?

Registered Psychologists in BC complete graduate-level training, thousands of supervised clinical hours, and professional licensing examinations before registration with the College of Health and Care Professionals of BC. This results in greater clinical depth, particularly for complex or specialist concerns such as sex therapy, trauma, and pelvic pain.

What does sex therapy involve?

Sex therapy is structured talk therapy — there is no physical component. It addresses the psychological, relational, and physiological patterns affecting sexual functioning and satisfaction, including low desire, sexual anxiety, dysfunction, and the impact of trauma or physical health on sexual wellbeing.

Do you offer couples therapy in Victoria BC?

Yes. Tami-Lee Duncan offers couples therapy in person in Victoria, BC and virtually across BC and Alberta. Approaches include Emotionally Focused Therapy (EFT) and the Gottman Method, addressing communication breakdown, sexual disconnection, infidelity, and relationship repair.

What is EMDR therapy and what is it used for?

EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based trauma treatment that targets how traumatic memories are stored neurologically. It does not require detailed recounting of events. It is among the most research-supported treatments available for trauma and PTSD.

Does insurance cover sessions with a Registered Psychologist in BC?

Most extended health plans in BC cover Registered Psychologist services, though coverage amounts vary by plan. Sessions at Transcend Wellness are $235 for 50 minutes, below the BCPA recommended range. A detailed receipt is provided for direct reimbursement from your insurer.

Do you offer virtual therapy in BC?

Yes. Virtual sessions are available to clients across British Columbia and Alberta. Research consistently shows online therapy is as effective as in-person for most psychological concerns.

Where is Transcend Wellness located in Victoria BC?

Transcend Wellness is located at #221, 560 Johnson Street, Victoria, BC — on the second floor of Market Square. Enter through the Regional Assembly of Text storefront.

Free Resources · Self-Esteem

Build on what is
already good in you.

This exercise helps you name your natural strengths, notice the standards you hold yourself to, let go of the ones that don't fit, and put your strengths to work, including in the areas of life that feel hardest right now. It takes about 20 to 30 minutes, and you will get a summary at the end that you can download as a PDF or email to yourself.

No email required. Your answers stay on your screen and are not saved or sent anywhere, so keep this page open until you have saved your summary.

This is not meant to be a therapeutic exercise, though it has the potential to bring up powerful emotions. It is strongly recommended that you connect with a mental health professional to help you process any beliefs, values, fears, and insecurities you may become aware of while completing it.

Step 1 of 7

Spot your strengths

Tap every trait that sounds like you, even if it only shows up some of the time or in some parts of your life. If you are unsure, think about what a good friend would say about you.

Step 2 of 7

Name your top three

From the traits you chose, pick the three that feel most natural and most like you on an ordinary day. These are your core strengths. Then, for each one, write down a recent moment when it showed up. Concrete examples make a strength harder to dismiss on a bad day.

Step 3 of 7

Notice what feels less natural

Everyone has traits that don't come easily. From the traits you did not choose, pick up to three that feel least like you. Then notice how much pressure you put on yourself to be that way anyway.

Step 4 of 7

Look at what you admire

Pick up to three traits you most admire in other people or see as especially valuable. They can be traits you already have.

Why do these traits feel so valuable to you? Where did that idea come from, such as your family, culture, faith, work, social media, or a particular person?

Looking at it now, do you still agree with how much they matter? Is any of that pressure borrowed from someone else?

Step 5 of 7

Release the expectations that don't fit

Leaning into what comes naturally can be a powerful way to grow. In a randomized online study, adults who used one of their top strengths in a new way each day for a week reported more happiness and fewer depressive symptoms for up to six months (Seligman et al., 2005). A later trial found that practising less natural strengths helped too (Proyer et al., 2015). So the point is not to give up on growing. It is to stop measuring yourself against standards that don't fit who you are, which often fuels harsh self-comparison.

Your permission statement

Write a short statement you can come back to when the old pressure shows up. For example: "I don't need to be perfect to be good enough or lovable," or "I get to decide what matters to me, and this doesn't get to matter."

Releasing an expectation is not permission to use a strength in a way that hurts you or others, such as using honesty as an excuse to be unkind.

Step 6 of 7

Your strengths in a hard area

Strengths can help us through difficult things, but they can also work against us when we lean on them too hard. Determination, for example, can keep you pursuing treatment, or it can turn into pressure and fixation on the problem. Choose one area of your life that feels difficult right now.

Which area are you thinking about?

Briefly describe what makes it hard right now.

What is one adjustment that would let your strengths help more than they hurt in this area?

Step 7 of 7

Put your strengths to work

For each core strength, plan one new way to use it in the coming week. Small and specific works best, for example "Use my curiosity to try a new recipe on Thursday" rather than "Be more curious."

Your Summary

Your strengths, in your words

Come back to this summary when you notice harsh self-talk or comparison creeping in. You may also find it useful to repeat the exercise in a few months and see what has shifted.

Keep your results

Download PDF saves a copy of your summary to your device. Email to Myself opens your own email app with your summary ready to send. Either way, nothing passes through this website. Bring your copy to your next session if you would like to talk it through.

Your email address (optional, for Email to Myself)

Want support building
your self-esteem?

Bring your summary to a session and we can look at the expectations that weigh on you and how to put your strengths to work where it matters most.

Book a Consultation

Developed by Tami-lee Duncan, M.Ed., Registered Psychologist (BC & Alberta). This exercise is for informational and reflective purposes only and does not constitute a clinical assessment, diagnosis, or treatment recommendation. Please consult a qualified healthcare provider if you have concerns about your physical or mental health. Provided free and may be shared freely with credit.

Sources

Proyer, R. T., Gander, F., Wellenzohn, S., & Ruch, W. (2015). Strengths-based positive psychology interventions: A randomized placebo-controlled online trial on long-term effects for a signature strengths- vs. a lesser strengths-intervention. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.00456

Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421. https://doi.org/10.1037/0003-066X.60.5.410

Build on what isalready good in you.