Our Story: The Heart Behind Integrate

Embracing dualities 

Throughout over five years of professional practice and many years of our own personal therapeutic work we're constantly reminded of the importance of accepting all parts of ourselves. This means embracing messiness, imperfection and dialectics; the idea that two opposing things can be true. We can be therapists and struggle with our mental health. We can be caring and hurt our friends feelings. And we can certainly journal and not be your typical wellness girly. 

In our ongoing journey of embracing all parts of ourselves we realized we live in a world that loves to put us in boxes. Categorizing us, separating us, and asking us to be just one thing. At Integrate, we’re pushing back.

We believe in welcoming all parts of you - especially the ones that seem to contradict each other. We are two women who are deeply passionate about mental health, but we’re also messy, creative, at times inconsistent and goofy. We love beautiful, intentional design, and we definitely don’t have it all together.

Integrate was born from this duality. This isn't a book for "perfect" people; it’s a book for humans. Whether you’re a therapy veteran, a wellness enthusiast, or someone who has never picked up a journal in your life, this space is for you. There is no right or wrong way to use it. Only your way.


From a "Vortex" to a Soft Landing

As therapists, we noticed a recurring theme in our work. Therapy can often feel like a vortex: you step into a brave space, dive deep into your emotions, and experience profound realizations - only to be thrust back into the "rush" of the world 50 minutes later.

We saw that a vital tool was missing: a bridge to help clients carry those breakthroughs from the therapy chair into their everyday lives. Integrate is that bridge.

It is a dedicated space to slow down before, after, and between your sessions. So you can integrate therapy into your life, and remember what parts of life you want to bring into therapy. 

Meet the Founders

Ivana & Makena met during their Master of Social Work at the University of Toronto. What began as a professional partnership evolved into a friendship and a shared mission to evolve how we approach the "work" of therapy.

Makena Arntsen

MSW, RSW Born in Buenos Aires and raised in Toronto, Makena’s work is rooted in the belief that social connection is the primary pillar of happiness. She practices from a relational and collaborative lens, viewing therapy as a true partnership.

  • The Clinical Side: Makena pulls from a diverse toolkit including Internal Family Systems (IFS), Somatics, CBT, and DBT. She is a trauma-informed, lifelong learner dedicated to the mind-body connection and holistic healing.

  • The Human Side: When she isn't in the therapy chair, you’ll find her recharging in nature, practicing yoga, or lost in a creative outlet - thrifting, crafting, or at a concert with friends.

learn more: https://www.makenaarntsen.com/


Ivana Di Cosola 

MSW, RSW Ivana grew up in a small town north of Toronto in an Italian household where community and connection were the foundation of everything. She began her career in the high-stakes world of critical care social work before transitioning into private practice.

  • The Clinical Side: Ivana views the therapeutic relationship as the central engine for change. She specializes in EMDR therapy and nervous system regulation, supporting clients through anxiety, trauma, and major life transitions.

  • The Human Side: Ivana is a traveler at heart and an enthusiast of "rotating side hobbies." Whether she’s on the golf course, the tennis court, or planning her next trip, she is always looking for new ways to forge meaningful relationships.

learn more: https://innerbloomtherapy.ca/

Your Journey, Documented.

Progress in therapy isn't always a straight line, but it deserves to be celebrated. By using Integrate, you are creating a living record of your own evolution.

We encourage you to move at your own pace. Sit with one exercise for a month, or fly through a section in a week. You have complete autonomy here. We hope this journal offers you not just insight, but a chance to look back and say, "Look how far I've come." Because we're betting you don't do that enough.