Sara Usmani, MACP, RP
Founder and Clinic Director, Now and Next Psychotherapy and Neurofeedback
In Person Therapy in Toronto | Virtual Therapy Across Ontario
Welcome to Now and Next
Now and Next Psychotherapy and Neurofeedback is an integrative mental health practice offering psychotherapy and neurofeedback for adults and teens 16 and older.
Founded by Registered Psychotherapist Sara Usmani, our practice was built around a simple idea: mental health care should not be one size fits all.
You may understand why you overthink, shut down, procrastinate, people please, struggle in relationships, or repeat certain patterns and still find yourself stuck in them.
Our approach looks beyond symptoms to understand what may be maintaining them and what actually needs to shift.
Our team brings together evidence based psychotherapy, trauma informed care, somatic approaches, and neuroscience informed interventions to provide treatment that considers the mind, body, nervous system, relationships, and brain.
A Team With Different Areas of Expertise
Our therapists bring different areas of specialization, allowing us to match you with someone whose experience and therapeutic approach fit what you are looking for.
Our team works extensively in areas including:
• Trauma and complex trauma
• PTSD and EMDR
• Anxiety and panic
• ADHD and executive functioning
• Grief and loss
• Relationships and attachment
• Depression
• Emotional regulation
• Self esteem and perfectionism
• Identity and life transitions
• Immigrant, first generation, and second generation experiences
Our therapists draw from approaches including Cognitive Behavioural Therapy, Dialectical Behaviour Therapy, Acceptance and Commitment Therapy, Emotion Focused Therapy, EMDR, Cognitive Processing Therapy, Internal Family Systems informed therapy, psychodynamic therapy, mindfulness, and somatic approaches.
Rather than expecting every client to respond to the same type of therapy, we help you find the therapist and approach that make sense for you.
Trauma and PTSD
Trauma is one of the primary areas of focus within our practice.
Several of our therapists work extensively with trauma and have pursued additional training in approaches such as EMDR, Somatic Psychotherapy, Cognitive Processing Therapy, Internal Family Systems informed therapy, and other trauma focused interventions.
We also recognize that trauma does not always look like a single identifiable event.
It can show up as hypervigilance, anxiety, emotional shutdown, difficulty trusting others, people pleasing, perfectionism, relationship difficulties, feeling disconnected from yourself, or constantly feeling like your body is on alert.
Our therapists work collaboratively with you to understand both what happened and how those experiences may still be affecting your life today.
ADHD and Executive Functioning
ADHD can affect much more than your ability to focus.
It can impact motivation, organization, emotional regulation, time management, relationships, follow through, and the way you see yourself.
Our therapists work with adults and teens to better understand how ADHD shows up in everyday life and develop strategies that work with their brain rather than constantly fighting against it.
For some clients, ADHD support may also incorporate neurofeedback alongside psychotherapy.
Grief and Loss
Grief is not limited to the death of someone you love.
You may be grieving a relationship, friendship, family dynamic, identity, life transition, opportunity, or even a version of your life that you thought you would have.
Our therapists provide space to process loss without putting a timeline on it or treating grief as something you simply need to "get over."
Therapy can also help you understand what the loss has brought up about your identity, relationships, self worth, and what moving forward looks like for you.
Relationships and Attachment
Relationship difficulties often tell us something about the patterns we have learned over time.
You may notice yourself becoming anxious when someone pulls away, avoiding difficult conversations, struggling to trust, people pleasing, overgiving, shutting down during conflict, or repeatedly finding yourself in similar relationship dynamics.
Our therapists can help you explore attachment, communication, boundaries, intimacy, family dynamics, friendship difficulties, and recurring relationship patterns.
The goal is not simply to identify where a pattern came from, but to help you build healthier ways of relating to yourself and others.
Anxiety and Emotional Regulation
We work extensively with anxiety, panic, chronic overthinking, perfectionism, and emotional regulation.
Our approach goes beyond simply giving you coping strategies.
We want to understand what is driving the pattern. That may involve looking at thoughts and behaviours, past experiences, relationships, emotional patterns, executive functioning, or how your nervous system responds to stress.
Treatment is tailored accordingly.
Psychotherapy and Neurofeedback
What makes Now and Next different is our ability to bring psychotherapy and neuroscience informed interventions together within one practice.
Alongside psychotherapy, we offer traditional EEG neurofeedback, EEG brain mapping, and Direct Neurofeedback.
Neurofeedback does not replace psychotherapy. It gives us another tool.
For some clients, psychotherapy is the primary focus. For others, incorporating neurofeedback may provide another way of working with attention, regulation, stress responses, and patterns that can be difficult to shift through insight alone.
What Therapy at Now and Next Looks Like
We believe good therapy should feel human.
You will not find one scripted approach that every therapist follows. Our clinicians have different personalities, areas of expertise, and therapeutic styles, but we share a commitment to thoughtful, collaborative, and individualized care.
Your therapist may give you space when you need it, but they may also ask questions, help you connect patterns, teach practical skills, challenge you, or bring attention to something you have not considered before.
We want you to understand yourself better, but we also want that understanding to translate into meaningful change outside of the therapy room.
Finding the Right Therapist
Finding the right therapist matters.
Our team works with adults and teens 16 and older, with in person therapy available in downtown Toronto and virtual therapy available across Ontario.
If you are unsure which therapist would be the best fit, we offer a complimentary 20 minute consultation to learn more about what you are looking for and help connect you with the right clinician.
Where you are now does not have to be where you stay. Let's figure out what comes next.
Now and Next Psychotherapy and Neurofeedback
Phone: 647 222 9844
Email: admin@nowandnextpsychotherapy.ca