Anxiety Therapy in Ottawa and Gatineau

Reviewed by the Belleisle Clinics clinical team. Last updated: 29 September 2026.

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Understanding anxiety and psychotherapy

Anxiety is a normal reaction to situations that are uncertain, difficult or important. It can become overwhelming, though, when worries take up a lot of space, come back frequently, or start to interfere with sleep, work, studies, relationships or everyday activities.

Psychotherapy can help you understand what keeps anxiety going and develop more useful ways of responding to it.

Anxiety can show up in different ways, including:

• difficulty concentrating;
• irritability, or a sense of being constantly on alert;
• frequent worry;
• disrupted sleep;
• muscle tension;
• physical sensations such as a racing heart, trembling or digestive discomfort;
• avoidance of certain situations;
• difficulty tolerating uncertainty;
• a frequent need for reassurance.

These signs can have several causes and do not necessarily mean that a person has an anxiety disorder. Some physical symptoms can also have a medical cause; when they are new, significant or unexplained, it may be appropriate to talk to a health professional.

Why anxiety can become harder to manage

There is no single cause of anxiety. Several factors can contribute to its onset or to keeping it going.

Stressful or difficult events can increase anxiety: a conflict, a separation, a bereavement, work or financial difficulties, a major change, or a traumatic experience.

Some people are also more vulnerable to anxiety disorders because of a combination of biological, psychological, family and environmental factors.

You do not need to identify a single cause before you start. The work can begin from the difficulties you notice today: the situations that set anxiety off, the thoughts that come with it, the avoidance, and the effects on daily life.

Different forms of anxiety

Anxiety does not look the same in everyone, and a person can experience several forms of it at once.

Social anxiety

Social anxiety can involve a strong fear of being judged or embarrassed in certain social situations.

It can lead to avoiding conversations, gatherings, presentations, meals in a group, or other situations where a person feels observed.

Psychotherapy can help examine the thoughts and behaviours that keep this anxiety going, and work through difficult situations gradually.

Health anxiety

Some people have persistent worries about their health, or interpret certain bodily sensations as a possible sign of serious illness.

The work can focus on how you respond to uncertainty, to physical sensations, to information searches, or to a repeated need for reassurance.

Phobias

A phobia is a significant fear associated with a specific object or situation: driving, flying, certain animals, needles or vomiting, for example.

Depending on the situation, some therapeutic approaches include gradual, planned exposure to the feared situations.

Generalized anxiety

Generalized anxiety involves worries that are hard to control and that touch several areas of life, such as work, school, relationships, health or finances.

Psychotherapy can help you understand these worries better, work on tolerating uncertainty, and change some of the habits that contribute to maintaining anxiety.

Panic attacks

A panic attack is a sudden surge of fear or discomfort accompanied by significant physical or cognitive symptoms.

After one or more attacks, some people begin to fear that they will happen again, and avoid places or situations associated with that fear.

Anxiety alongside other difficulties

Anxiety and depression frequently appear together, and anxiety often sits close to prolonged stress. How they interact in your situation can be part of the work. See also our pages on ongoing stress and depression.

When to talk to someone about anxiety

You do not need to wait until anxiety becomes severe before talking to a professional.

A consultation can be useful when worry, fear or avoidance starts to take up a lot of space, for example when it:

• regularly disrupts your sleep;
• makes studying or working more difficult;
• limits certain activities;
• affects your relationships;
• leads you to avoid more and more situations;
• occupies a large part of the day;
• becomes hard to manage with your usual strategies.

You also do not need a diagnosis of an anxiety disorder before beginning psychotherapy.

How psychotherapy can help with anxiety

The work depends on your situation, your goals and the professional’s approach.

Therapy can help you:

• recognize the situations and thoughts tied to your anxiety more easily;
• understand some of the behaviours that keep it going, such as avoidance or repeatedly asking for reassurance;
• develop different ways of responding to worry;
• work gradually through certain feared situations;
• build up your tolerance for uncertainty;
• better understand the links between thoughts, emotions, physical sensations and behaviours.

Goals are not the same for everyone: for some, the work focuses on one specific situation; for others, anxiety affects several areas of life at once.

CBT and other approaches for anxiety

Cognitive behavioural therapy (CBT) is a well-documented approach for several anxiety disorders.

Depending on the difficulty and on what you need, the work can include examining certain thoughts, gradual exposure to avoided situations, behavioural changes, or various strategies for responding to anxiety.

Other psychotherapeutic approaches can also be used. The choice depends on the reason for consulting, the goals, the professional’s training and the person’s needs.

What a first session involves

The first session is mainly about understanding what brings you in and how anxiety is affecting your life.

The professional may ask about the situations that trigger anxiety, how often it occurs, the symptoms you notice, the situations you avoid, and the strategies you already use.

This session can also begin the therapeutic work and allow you to discuss a first direction.

Psychologist, psychotherapist, or another professional?

Someone searching for a “psychologist for anxiety” in Ottawa or Gatineau usually wants, above all, a qualified professional. A professional title and the authorization to practise psychotherapy are not the same thing.

The professionals in the Belleisle network who provide anxiety therapy are independent and regulated: each belongs to a professional order or college in the province where they practise and works within their own areas of competence. In Ontario, several regulated professions may provide psychotherapy within their scope of practice; at Belleisle you are most likely to work with a Registered Psychotherapist (CRPO) or a Psychologist (CPBAO).

In Quebec, the practice of psychotherapy is reserved. Psychologists, physicians and couple and family therapists practise it without a separate psychotherapist permit; members of certain other professional orders may practise it while holding the psychotherapist’s permit issued by the Ordre des psychologues du Québec.

A title on its own does not tell you which professional will suit your situation: training and experience with the difficulties that bring you in also matter. To learn more about titles and what to check before starting, see our pages on psychotherapy and Psychologist vs. Psychotherapist in Ontario.

Online anxiety therapy in Ottawa and Gatineau

Psychotherapy for anxiety can also take place online, in Quebec as in Ontario.

Across two provinces and a river, the online format can reduce travel and some scheduling constraints. It does require a space private enough for a confidential conversation, and it does not suit every situation: some people need in-person or more intensive services.

For remote services, authorization requirements can vary depending on the jurisdictions involved and on where the client and the professional are located during the session. The professional must make sure they comply with the rules that apply to their situation.

See also our pages on online therapy in Ottawa and, in French, psychothérapie à Gatineau.

Frequently asked questions

Do I need a diagnosis to start therapy?

No. Therapy can begin from the difficulties you notice, even without a prior diagnosis.

What is the difference between stress and anxiety?

Stress often appears in reaction to an identifiable demand or situation. Anxiety can also be tied to a specific situation, but it can persist without any immediate danger, or take the form of repeated worries about what might happen.

The two can overlap, and it is not always useful to try to tell them apart on your own before consulting.

Can psychotherapy help with social anxiety?

Yes. The work often focuses on the fear of being judged and on avoidance of social situations, approached gradually.

Can I get help for panic attacks?

Yes. Panic attacks, and the fear that they will happen again, can be addressed in psychotherapy.

Physical symptoms that are new, unusual or worrying may nonetheless call for a medical assessment.

How long does it take to treat anxiety?

It varies from one person to another, depending on the nature of the difficulties, their impact and the goals involved. After a few initial assessment sessions, the professional is often able to offer a first estimate and a direction for the work, which can be adjusted as therapy goes on.

Do I need a referral from a doctor?

No. Neither Ontario nor Quebec requires a physician referral for psychotherapy in private practice. Some insurance plans ask for a doctor’s note for reimbursement, so it is worth checking your plan’s wording.

Does it matter whether I am in Ottawa or in Gatineau?

It matters for the regulatory framework rather than for the work itself. Whether a professional can provide services to a client located in another province or jurisdiction depends on the regulatory requirements that apply to that professional, who must verify whether they can offer the service in the jurisdiction concerned. Tell us which province you will be in when you send your request.

Getting started

If anxiety is taking up too much space in your life, a first session can help clarify what is happening and discuss next steps.

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In a crisis

The services described on this page are not a substitute for crisis or emergency services.

If you are thinking about suicide or are in crisis, you can call or text 9-8-8 anywhere in Canada. If there is immediate danger, call 911.

In Quebec, you can also call 1-866-APPELLE (1-866-277-3553) or dial 811, option 2, for Info-Social.

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The content on this page is provided for information only. It is not individualized professional advice, does not create a therapeutic relationship, and does not replace a consultation with a qualified health professional.