Starting Another Week Mindfully and Gratefully…

(Also posted on Instagram and Facebook pages)

This Yoga Bear can be found on Amazon.ca

Welcoming another week!

I’ve used my Yoga Bear to help today! He can do pretty much any pose, which helps me when I have to show a pose that I can’t physically do myself. This week, we used the bear to show the steps needed to get into our pose, rather than moving our body parts all at once. After I had the boys try putting the bear into pose, they attempted to do it themselves.

So this week we are practicing the Half Squat Pose, Elephant breathing, and reminding ourselves that we can do anything we set our minds to.

Half Squat Pose

Start by standing with feet wide apart, toes facing forward. Place your hands on your hips. Bend forward, placing fingertips or hands on the floor. Bend right leg, placing knee above the ankle. (Toes should still face forward) Straighten the left leg (for an added stretch, point left toes up). Relax your neck. And don’t forget to BREATHE. Do the same movements using the opposite leg.

Elephant Breath (or woodchopper)

Stand straight and place your hands in front of you and interlace your fingers (this is your trunk!) Take a long breath in while raising your hands above your head. Exhale through your mouth while forcefully swinging your hands down between your legs. For added fun, exhale and make a sound like an elephant ūüźė!

Repeat a couple of times.

“I can do anything” – Positive Affirmation

What is something that you want to learn to do?

How can you learn to do this?

What support do I need to do this?

Hope this helps you start the week as well ūüôā Have a wonderful week!

Online Counselling Sessions: How Technology has Made Support (Somewhat) Accessible to Clients During the Covid-19 Pandemic

This global pandemic has forced many of us to be creative and flexible with the way in which we complete our work. With most of us being asked to work from home, we are experiencing the challenges and conveniences of technology on a full-time basis – teleconferences, online training sessions, and, in my case, telemedicine or telehealth. Don’t get me wrong – this is not the first time that I have done online counselling. I’ve been doing video and telephone sessions for a while now, but it has not been a predominant aspect of my services. I consider myself grateful for being able to still provide support to my clients during this time, even if it is not the most ideal way of connecting with people.

After completing a little over two weeks doing video and telephone sessions, I thought it would be helpful to review the good and the not-so-good aspects of these methods, as well as, strategies that may help make this process less uncomfortable.

Continue reading “Online Counselling Sessions: How Technology has Made Support (Somewhat) Accessible to Clients During the Covid-19 Pandemic”

Bell Let’s Talk Day is Tomorrow!

January 30, 2019 is Bell Let’s Talk Day!! If you don’t know what this initiative is, make sure to visit their website at: https://letstalk.bell.ca/en/bell-lets-talk-day

From: https://letstalk.bell.ca/en/bell-lets-talk-day

As a therapist and counsellor, I hear it often: “I don’t know if I need counselling. I’m not crazy”. Language is a powerful thing. And the first thing I try to do is NORMALIZE. I remind them that our mental health is the same as our physical health: just as we all have vital organs that keep us alive, we all have emotions that naturally respond to the environment or situation surrounding us. When we have aches and pains, we sometimes postpone our visits to the doctor or forget to take our medication. We may skip our daily jog or indulge in a double burger with bacon and cheese. And, sometimes, we have difficulties managing our emotions or taking care of ourselves mentally by engaging in regular self-care or seeking professional help.

Our emotions are vital to our existence and all serve an important function – even the unpleasant ones. They tell us that we either like or dislike what is going around us, they tell us to take extra caution if we feel that we are at risk of being physically, socially, or emotionally harmed. When we try to deny our emotions or minimize them, we introduce another emotion – GUILT. And this feeling can make whatever we are experiencing seem a million times worse.

Continue reading “Bell Let’s Talk Day is Tomorrow!”

My 3 Principles of Stress Reduction: Putting my words into Practice

Organization isn’t about perfection. It is about efficiency, reducing stress & clutter, and saving time & money, & improving your overall quality of life.

Christina Scalise
Some call it ‘organized chaos’…

There are many constants that I like to emphasize during my counselling sessions. Some are based on theory, some on personal or professional experience. Regardless of the presenting issue, I have three principles of stress reduction that I like to encourage all of my clients to embrace:

Continue reading “My 3 Principles of Stress Reduction: Putting my words into Practice”

And Just Like That, We Say Goodbye to 2018!

Another year has come and gone, most likely with some highs and lows. It can be very easy for us to “filter” and direct our focus on our most difficult times, but recalling the steps forward, regardless of whether they are significant strides or tiny steps, is always helpful in maintaining hope for the year to come.¬† And so, here is my Year in Review: the¬†Good, the¬†Not-So-Good¬†and the¬†Hopeful.

46302823_10155607396401433_258624277522153472_o-e1545882663358.jpg

Continue reading “And Just Like That, We Say Goodbye to 2018!”

#gettingreadyforchange: A one-day workshop coming to Georgetown!

My colleague, Uresha Salgado, and I are VERY excited to host our first workshop in the Georgetown area!

On Tuesday, August 14th, we will be having a one-day workshop for students transitioning from grade 8 to high school and are feeling worried or nervous about this change.  It will be a supportive group that will explore, process, and work through some of the common worries that occur during this time.

If you know of anyone in the Georgetown area that may benefit from this program, or for more information, contact me.  Depending on the number of referrals, there also may be a possibility to extend to another day at the end of August.

summer group flyer

It’s Exam Time!

bookshelf.jpg

With the end of the school year approaching, there is always excitement about summer vacation.¬† But with this, is the seemingly gigantic obstacle that needs to be overcome before the bliss of sunny days and freedom: exams.¬† Your teen may be experiencing some anxiety about this time of the year because of the cumulative projects and upcoming exams.¬† You may see more irritability or expressions of stress and frustration rise in their words and their behaviour. Just remember that it’s only temporary and once that final exam is completed, the excitement of summer will return!

During this time, I always try to remind myself when working with my teenage clients that it can be a very stressful time.  I try to incorporate strategies to help in managing test anxiety, whether or not they believe they experience it. So, I wanted to share a few main points that I find to be helpful with surviving exam time:

1. Studying requires breaks! Our brains can only retain a certain amount of information before it begins to shut down on its own.  Therefore, even though we are entering into our third hour of studying, the likelihood of remembering is quite low.  So take those breaks to give your poor brain a rest, please.

2. When we “blank out” during exams, it is usually not because we are unprepared.¬† It is usually because our anxiety is so high that it is interfering with our ability to remember.¬† If this is the case, it is important to enter the exam environment in a calmer state.¬† Right before the exam, put away the notes (you’re not going to learn anything new in the next few minutes) and focus on relaxation.¬† Sit and listen to your favourite song, sketch in your sketchbook that you haven’t used in a while, watch a television show.¬† Bring your anxiety down from a 10 to a 7. It will make a big difference.

3. Try to reframe your thoughts if they are negative.¬† If you think that you are going to fail, remind yourself of the good (or “okay”) marks you have received in this class so far this semester. Instead of focusing on what you still don’t understand, think of the things that you studied and know backwards and forwards.¬† If you think that it will be a long and grueling process, remind yourself that you will be on summer vacation in less than a week.¬† This time tomorrow, this class will be done and over!

4. Before you start writing anything down on your exam, read over all of the questions and take a deep and slow breath. Exhale all of the worries and remember all of the work that you have put forth to get there.

5. Get a good night’s sleep and eat something small before the exam.¬† Fatigue and exhaustion will make it very difficult to focus, formulate your thoughts, understand the questions, etc.

6. Once the exam is over, IT IS OVER. Don’t spend too much time thinking about the questions and whether or not you got this one right or that one wrong.¬† Leave it in the classroom and take the night off if you can by doing something enjoyable.

7. If you feel panicked or anxious before your exam, remind yourself that it’s normal to feel this way.¬† It may not mean that it is because you are going to fail. But it is definitely a reflection of your desire to do well, which means it is important to you.

Below is a link to a pdf file that has a lot of helpful strategies to prepare for exams and write them.  I give this to my clients all the time, even if they are not worried about their exams.

https://www.anxietybc.com/sites/default/files/Test_Anxiety_Booklet.pdf

Good luck to all and I hope this post was helpful to you!!

Talking to your Child or Teen about Tragedy

fairies
Wishing that our children can be free of tragedy and sadness (Photo Credit: Teresa Sumerfield Photography)

It seems like more and more frequently, we find ourselves bombarded with media coverage about tragedies that occur randomly and unexpected.¬† School shootings.¬† Bus accidents.¬† Innocent children and youth dying. Acts of violence towards strangers.¬† Sometimes, watching the local news can be more terrifying than the movies and television shows we “responsibly” use our parental blocks to shield our children from the horrors of computer animation and gratuitous gore and bloodshed.

It is not surprising, then, that our young ones are becoming increasingly anxious about arbitrary and general and unspecific situations.¬† We may wonder why our sons and daughters are worried about practically everything and we may try to comfort them by telling them that they have nothing to worry about.¬† However, in my work with children and youth, although this interaction is, at best, full of positive intentions to support and help, it is often viewed as minimizing and insincere.¬† It can also send the message that these feelings are not okay or “normal”.

Continue reading “Talking to your Child or Teen about Tragedy”

The Stress of Being a Caregiver

Before I became a Social Worker, I wanted to be a teacher.¬† And before I wanted to be a teacher, I vaguely remember wanting to be a banker or a cashier.¬† When I was 12 years old, my father, who was a financial controller for a business firm, suffered a brain injury, called encephalitis, which was a swelling in the brain.¬† He lost his ability to speak and express himself in coherent words.¬† He lost his ability to recall how to do basic functions of self-care.¬† I watched my mother transition from a secondary provider to the primary provider, as well as, a caregiver.¬† I observed her stress levels increase and her physical health deteriorate because of it.¬† My father never really recovered.¬† I think we, as a family, just learned to adjust to the new language he spoke and the reminders that he needed on an everyday basis.¬† We observed him become progressively more irritable and frustrated because of his inability to communicate his thoughts effectively.¬† My mother’s hypertension and angina were often affected with the added stress that my father’s sudden change in presentation and needs brought to the family.

Continue reading “The Stress of Being a Caregiver”

Exciting News and Services!

I am very excited to announce that I am now able to provide direct billing for clients who are covered for Registered Social Workers with GreenShield Canada and SSQ Financial Group!  For more information, please feel free to contact me.

 

teacups

Supervision Services & Consultation

I am also excited to begin providing supervision services and consultation for Registered Social Workers.  Services will be available via telephone, video consult, or in person in Orangeville or Georgetown.

Contact me for more information!