Conquer Your Anxiety and Worry
A 12-week, one-on-one CBT program built on the BRAVE Method. For those who are tired of living one worry ahead of everything. Serving Quinte West, Prince Edward County, and surrounding areas with online anxiety therapy across Ontario.
Helping you achieve meaningful and lasting change.
Move forward once a decision is made
Handle what happens instead of needing to predict it
Stay fully present with the people around you
I feel like my worry makes it hard to rest, make decisions, and move forward with confidence.
Constantly anticipating what could go wrong, replaying decisions long after you’ve made them, and never quite feeling settled in your own body can feel overwhelming.
Conquer Your Anxiety and Worry is a structured 12-week, individualized CBT program from Hope Harbour Psychotherapy that helps you work with your worry differently and not just cope with it.
Does this sound like you?
- Lying in bed, replaying your day making sleep a challenge
- Imagining worst possible outcomes, and you can’t stop worrying about the future
- Think through everything that could go wrong tomorrow. More than once.
- Always waiting for the other shoe to drop, which shows up as a tight jaw, tired shoulders or a restless stomach
- You ask someone to tell you it will be okay, then ask again an hour later.
- Decision-making has you feeling overwhelmed especially when no clear answer
- You feel hopeless, broken and a burden, adding to your feelings of worry
- A lack of confidence has you over-prepare for what could go wrong
Take the next step with Hope Harbour Psychotherapy's Conquer Your Anxiety and Worry program.
Anxiety therapy in Belleville
What is Considered Excessive Worry?
Worry becomes excessive when it stops being useful. Instead of helping you solve a problem and then letting go, the worry keeps going, jumping from one thing to the next, hard to control, and often about things that are unlikely to happen or outside your control. Over time, it can leave you feeling tense, tired, and disconnected from the people and things you care about.
Worry isn’t all bad or all good. Some worry helps you. Too much worry wears you down. It’s easy to slide from one to the other without noticing. Maybe worry has started making choices for you, without you noticing. The 12-week Conquer Your Anxiety and Worry program, using the BRAVE method, was built for you.
The BRAVE Method
The BRAVE Method is Hope Harbour Psychotherapy’s step-by-step plan for working through worry, grounded in Cognitive Behavioural Therapy and anxiety research.
It walks you through five parts, one at a time: how worry feels in your body, how to sit with not knowing, how to view worried thoughts differently, how to face the things you’ve been avoiding, and how to notice your progress.
By the end, you’ll have your own BRAVE Plan to keep using what you learned.
B — Body First
Settle your body before you try to reason with your mind. It’s hard to talk yourself out of a worry when your body still feels like it’s under attack.
R — Reality-Check
Look honestly at the proof behind an anxious thought. Don’t accept it just because it feels loud.
A — Act Anyway
Take the step even while the fear is still there. Waiting to feel ready first often means waiting a long time.
V — Value the Effort
Give yourself credit for trying. Not just for how it turned out.
E — Expect Uncertainty
Learn to move forward without a guarantee. This one is often the hardest. It’s also the one that changes the most.
Why You Can't Stop Worrying: The 5 strategies quietly making it worse
It’s late, and your mind won’t stop working. Download this FREE guide to see the patterns keeping worry going and what actually helps.
- See the 5 habits that quietly keep worry alive
- Learn to tell which worries need action and which don’t
- Try two simple exercises tonight
Anxiety therapy in Belleville
What to Expect in the Conquer Anxiety and Worry Program
1:1 Sessions
Follows a structured, 12-week path, but the work inside it is shaped around you. Each session builds on the one before, giving you a clear sense of progress, while the focus stays on your specific worries and how they show up in your life.
Assessments
At the start, middle, and end of the program, you'll fill out a brief, well-established questionnaire that measures how worry and anxiety are showing up in your life. Comparing your results across the 12 weeks gives you a clear, visual way to track your own progress alongside what you're noticing in session.
Cognitive Behavioural Therapy (CBT)
CBT is a well-researched, widely used approach to working with anxiety and worry. It focuses on identifying the thought patterns and behaviours that keep worry going, and building practical, evidence-based skills to work with them differently.
Learn to Understand It
Worry can feel like it just shows up out of nowhere. It doesn't. You will start to see your pattern clearly: what sets it off, what it does to your body, and what you do next that keeps it going without meaning to. Once you can see the cycle, it stops feeling like something that just happens to you.
Build the Skills
You'll start with your body, learning to settle it when anxiety shows up. Then you'll work with your thoughts, learning to question them instead of believing them automatically. Then you'll work with your actions, learning to take a step even while you're still afraid. Each new skill gets practiced in session, then used in your week.
Make It Yours
Over the last two weeks, you'll build a plan you can use after the program ends. You'll leave with your own Worry Flowchart and a Relapse Prevention Plan. Both are made for your life, not a template. You'll also look back at how far you've come since week one.
Get the help you need to move forward
You don’t have to feel brave to start. Book an anxiety therapy consultation with us to learn whether the Conquer Your Anxiety and Worry Program is a good fit for you.
About Us
Who You'll Work With
Conquer Your Anxiety and Worry is delivered by a Registered Psychotherapist trained in the BRAVE Method, the structured framework this program is built on. Christia Leung, who delivers this program, works under the clinical direction of Hope Harbour founder Pamela Young and uses CBT, mindfulness, and a person-centred approach.
Results-Driven
Using research-backed CBT, the gold standard for improving anxiety and worry, with continuous evaluation to ensure optimal outcomes.
Compassionate Care
Offering a safe, non-judgmental space where you feel supported and validated throughout the 12 weeks.
Authentic Communication
Providing clear, honest guidance while respecting your perspective and incorporating your feedback to enhance the therapeutic relationship.
Meet Our Conquer Anxiety and Worry trained Therapist
We have a diverse team of professional therapists in Belleville and offer online therapy across Ontario.
When you're ready to take the first step towards change, we'll guide you to healing and lasting inner peace.
Anxiety Therapy in Belleville
Frequently Asked Questions About Conquer Your Anxiety and Worry
Will my anxiety and worry go away?
No, and that isn’t the goal. Anxiety is a natural response that protects us from present threats and prepares us for future events, like exams or deadlines. It becomes problematic when it interferes with daily life. Anxiety is a normal part of being human, not something that gets removed. This program works on your relationship with worry, so it has less control over your decisions, your sleep, and your day. You’ll likely still feel worry sometimes. The aim is for it to stop running the show.
I know I am anxious. Do I need a diagnosis or referral to start?
No. Worry doesn’t need to reach a clinical level to be worth working on. Now is a great time to get started.
What tools or strategies will help me stop feeling so anxious?
You’ll leave this program with tools, not just twelve weeks of conversation.
- Your Worry Diary
- Your BRAVE Plan
- Thought Records
- Your Fear Ladder
- Your Worry Flowchart
- A Relapse Prevention Plan
How do I know if this is a good fit for me?
A Good Fit If:
- Your worry is costing you sleep, energy, or relationships
- You’re functioning, but tired of just functioning
- You want practical, evidence-based skills
- You’re willing to practice between sessions
Not the Right Starting Point If:
- You’re currently in acute crisis
- You need trauma-focused therapy as a first step
The best next step is a free 20-minute consult. It’s a low-pressure way to talk it through and decide together if this program is the right fit for you right now.
Is this covered by benefits?
Many extended health benefit plans cover psychotherapy services, but coverage amounts and eligibility vary widely by plan. We recommend checking directly with your insurance provider to confirm your specific coverage, including any session limits or annual maximums, before your first appointment. If you have coverage, we’re happy to provide a receipt after each session for you to submit for reimbursement, and we offer direct billing with select insurance providers as a courtesy where available.
Anxiety therapy in Belleville
Possible Outcomes of Conquer Anxiety and Worry Program?
Every individual and situation is unique, so we can’t guarantee specific results or timelines. However, with commitment and consistency, you may begin to notice:
- Less physical tension — a calmer body, not just a calmer mind
- Easier, deeper sleep — without a racing mind at bedtime
- Less need for reassurance — more trust in your own judgment
- More present — less stuck in past or future
- Clearer decisions — less second-guessing
- Stronger connections — more presence with the people you love
- More comfort with uncertainty — less needing every loose end tied up
Hope is within reach.
therapy in belleville & across ontario
Get In Touch With
Hope Harbour Psychotherapy
Start with Hope Harbour Psychotherapy by booking a free 20-minute consultation. Please complete the form or call us directly, and we will schedule you. We’re here to help you find the ideal Therapist for you and your family.
289-482-1221
info@hopeharbourpsychotherapy.com
*Hope Harbour Psychotherapy cannot ensure the confidentiality of any form of communication through electronic media, including emails. I request that you do not use these methods of communication to discuss therapeutic content and/or request assistance for emergencies.
Anxiety Therapy in Belleville with online therapy across Ontario
Hope Harbour Psychotherapy
Where healing begins, and inner peace becomes a way of life.