Therapy for Substance Use & Unhealthy Coping in Ottawa

When life feels overwhelming, it’s common to turn to coping strategies that provide short-term relief but create longer-term challenges. For some, this means alcohol or substance use; for others, it may be overeating, overworking, gambling, or other behaviours that temporarily numb stress or emotions.

In Ottawa, where many people balance demanding careers in government, healthcare, and other high-pressure roles, unhealthy coping can quietly build until it starts to affect work, relationships, and wellbeing. Reaching out for support is the first step toward healthier, sustainable change.

How Therapy Can Help with Substance Use & Coping

Therapy provides a safe and supportive space to explore the role of substances or coping behaviours in your life without judgment. At Tiny Therapy Collective, our therapists use evidence-based approaches such as:

• Cognitive Behavioural Therapy (CBT): To identify triggers and replace harmful patterns with healthier ones.

• Dialectical Behaviour Therapy (DBT): To build emotional regulation and distress tolerance skills.

• Motivational Interviewing: To strengthen motivation for change and support harm reduction or recovery goals.

• Mindfulness-based approaches: To increase awareness and choice in the moment.

Through therapy, clients in Ottawa can:

• Develop healthier ways to cope with stress and emotions

• Understand the root causes behind substance use or behaviours

• Reduce shame and build self-compassion in recovery

• Set realistic, sustainable goals for change (including harm reduction or abstinence)

• Rebuild trust and connection in relationships

• Strengthen resilience and prevent relapse

Everyday Supports for Healthier Coping

Alongside therapy, these practices can help support recovery:

• Identify triggers: Notice the situations or emotions that increase urges.

• Routine: Structure your day to reduce idle or vulnerable times.

• Substitute strategies: Replace urges with grounding, exercise, or creative outlets.

• Peer/community support: Connect with trusted friends, groups, or Ottawa resources.

• Self-compassion: Recognize recovery is not linear — progress matters more than perfection.

Our Approach in Ottawa

Tiny Therapy Collective is a virtual practice serving clients across Ontario, including Ottawa. We understand the complex ways substance use and coping behaviours affect people in this city, from young professionals navigating stress to families coping with intergenerational patterns. Our therapists bring warmth, expertise, and evidence-based strategies to support your journey toward healthier living.

Take the Next Step

Change is possible, and support is here. You don’t have to face unhealthy coping or substance use on your own.

Schedule a free 15-minute consultation today to connect with a therapist in Ottawa who can help you build healthier coping strategies and move forward with confidence.