It starts with us, and ends with you.

🌱 Lessons Therapy Teaches 🌱 
Therapy is a journey of self-discovery, growth, and healing. These lessons are reminders that progress isn’t always linear, but every step forward counts. Which lesson resonates with you the most? Share in the comments! ✨ If you are interested in starting your therapy journey, reach out today! #TherapyLessons #MentalHealthMatters #SelfGrowth #HealingJourney #TherapyWorks #BoundariesAreHealthy #SelfCareFirst #EmbraceChange #MentalWellness #PositiveMindset #ProgressNotPerfection #YouAreEnough #MindfulLiving

When your dark humour is funny, but we still need to dive deep 😂💬 Humour as a coping mechanism can become unhealthy when it’s used to consistently deflect or avoid addressing deep emotions or difficult situations. For example, someone might joke about their anxiety 😅 or pain 😢 to keep the conversation light, but this can prevent them from processing their feelings and seeking the help they need to truly heal. As a therapist, I’ll laugh along with you, but I’ll also gently challenge you when I notice humour becoming a shield 🛡️or coping mechanism in therapy. #TherapyHumour #MentalHealthMatters #CopingWithHumour #LaughThroughThePain #HealingJourney #TherapistLife #EmotionalWellness #BreakTheStigma #MindfulLiving #TalkTherapy #AnxietyRelief #DepressionSupport #CopingSkills #TherapyWorks #MentalHealthAwareness #darkhumour #copingmechanism

✨Why Does the Fast-Paced Modern World Increase Anxiety?✨ In today’s fast-paced, high-demand world, anxiety levels are on the rise.🌎Here’s why: 1. Heavy Workloads: Longer hours and higher demands at work contribute to increased stress and burnout. 📈 2. Tech Overload: Constant connectivity and social media can amplify anxiety through comparison and pressure. 📱 3. Perfectionism: High expectations and the drive for perfection can lead to heightened anxiety and stress. 🎯 4. Information Overload: The rapid pace of information and decision-making can overwhelm and increase anxiety. 📚 5. Social Comparison: Frequent comparisons on social media can contribute to feelings of inadequacy and anxiety. 🌍 Taking time to manage expectations, set realistic goals, and practice self-care can help navigate these pressures. Remember, your worth is not defined by your achievements. 🌟 #HighAchiever #Perfectionism #AnxietySupport #StressManagement #MentalHealthMatters #SelfCare #WorkLifeBalance #Mindfulness #Overachiever #PerfectionistProblems #AnxietyAwareness #BurnoutRecovery #SelfCompassion #MentalHealthJourney #StressRelief #PersonalGrowth #ModernLifeStress #MentalWellness #GoalSetting #CopingStrategies #AnxietyHelp

POV: You’re a people pleaser and your therapist says it’s okay to prioritize your own needs over others🤯 Saying ‘no’ doesn’t make you a bad person—it makes you human. Remember, your time and energy are valuable, too. 💪✨ #PeoplePleaserRecovery #SetBoundaries #SayNoWithoutGuilt #MentalHealthMatters #SelfCareFirst #BoundariesAreHealthy #PeoplePleasing #EmpowerYourself #MindsetShift

✨Respond vs. React✨ Communication in relationships can be challenging, especially when emotions run high. The SOBER mindfulness technique empowers individuals to pause, reflect, and respond thoughtfully instead of reacting impulsively. By creating space for understanding and compassion, you can turn potential conflicts into opportunities for deeper connection. 🧘‍♀️💬 Using the SOBER acronym helps create a mindful space between an emotional trigger and your response, allowing you to communicate more effectively, maintain control over your actions, and make choices that align with your long-term goals and values. Just like anything else in life, this technique takes practice. The more you do it, the easier and more automatic this skill becomes. #MindfulCommunication #RelationshipGoals #EmotionalIntelligence #MindfulLiving #EmotionalWellness #MentalHealthMatters #HealthyRelationships

✨Sometimes, the simplest self-care moves are the most powerful✨ Whether it’s organizing your email, taking a deep breath, or sipping herbal tea, remember: even small steps count towards big mental health wins. Because finding peace doesn’t always need a grand gesture—sometimes it’s just about doing the little things with intention. 🧠💪 Very Demure. Very Mindful. 🧘‍♀️ #MentalHealthMatters #SelfCareSundays #MindfulMoments #TherapyHumor #DailyWellness #MindfulLiving #SmallStepsBigImpact #DemureAndMindful

✨Mental Health Hacks: What’s IN for Your Well-Being and What’s OUT for a Better You✨ INs: 1. Setting Boundaries – Prioritizing your mental well-being by saying no when needed🚫 2. Mindful Living – Being present and fully engaging with your surroundings🧘 3. Self-Compassion – Treating yourself with kindness during tough times 4. Balanced Screen Time – Using technology intentionally and taking breaks📱 5. Gratitude Journaling – Focusing on the positives and what you’re thankful for🙏 6. Daily Movement – Incorporating physical activity for both mental and physical health🏃‍♂️ OUTs: 1. People-Pleasing – Putting others’ needs above your own at the expense of your well-being 2. Overcommitting – Taking on too much and spreading yourself too thin 😮‍💨 3. Perfectionism – Striving for unattainable standards and self-criticism 🥇 4. Negative Self-Talk – Engaging in harsh or critical thoughts about yourself😪 5. Ignoring Emotions – Suppressing or avoiding how you feel instead of addressing it 6. Constant Multitasking – Doing too many things at once, leading to burnout 💨 #MentalHealthMatters #SelfCare #WellBeing #HealthyHabits #Mindfulness #SelfCompassion #TherapistLife #MentalHealthAwareness #Psychotherapy #Counseling #EmotionalWellness #TherapyJourney #MentalHealthTips

When 24 hours feel like 24 minutes. ⏳😅 Who else is a pro at doing everything except what you’re supposed to? 🙋‍♀️ When procrastination is kicking your butt, the best way to get something done is to begin. 🚀✨ My favourite way to started is the 3-2-1 rule: count down from three and then immediately start the task, using the momentum from counting to jump into action! Here are 5 scientifically proven tips to help you get back on track! 🧠✨ 1. Break Tasks into Smaller Steps: Overwhelmed? Break big tasks into smaller, manageable pieces. 📝 Starting with a small action, can generate motivation and create a loop of inspiration and motivation for further action! 2. Use the Two-Minute Rule: If it takes two minutes or less, do it now. For bigger tasks, just start with two minutes. ⏳ 3. Set Specific Deadlines: Assign deadlines to your tasks to create a sense of urgency. 📅 4. Eliminate Distractions: Create a distraction-free environment to stay focused. 🔕 5. Practice Self-Compassion: Be kind to yourself and recognize that everyone procrastinates sometimes. 💖 Let’s tackle our to-do lists one step at a time and beat procrastination together! 💪 #Procrastination #StopProcrastinating #ProcrastinationSolutions #ProcrastinationTips #BeatProcrastination #GetItDone #ProcrastinationNoMore #OvercomeProcrastination #ProcrastinationHelp #ProcrastinationHacks #MentalHealth #MentalHealthMatters #MentalHealthAwareness #SelfCare #Mindfulness #MentalHealthSupport #MentalHealthTips #MentalWellbeing #SelfLove #EmotionalWellbeing

✨Growth happens outside of our comfort zone✨ When we feel uncomfortable, it’s a sign that we’re challenging ourselves and moving toward something greater. Instead of shying away from these feelings, learn to embrace them 💪✨ Breathe through the discomfort, remind yourself of your goals, and take it one step at a time😮‍💨Growth isn’t easy, but it’s always worth it. Keep pushing forward—you’re becoming the person you’re meant to be. 🌱💪 #GrowthMindset #EmbraceDiscomfort #KeepPushing #anxiety #mentalhealth #challengeyourself

✨Understand the Power of Your Emotions with the Feelings Wheel ✨ Ever find it hard to pinpoint exactly what you’re feeling? 🤔 The Feelings Wheel is a simple tool that helps you dive deeper into your emotions, offering clarity and understanding in moments of confusion. 🌊✨ By putting a name to your feelings, you can better navigate your emotional landscape, leading to healthier communication, stronger relationships, and greater self-awareness. 🧠💪 How does it work❓ Start at the center of the wheel with broad emotions like “sad” or “happy,” then move outward to explore more specific feelings. Using this tool can help you express yourself more clearly and respond with intention rather than reaction. 💬💡 Give it a try and see how it transforms your emotional awareness! #FeelingsWheel #EmotionalIntelligence #TherapyTools #SelfAwareness #MentalHealth #mentalhealth #emotionregulation #feelings #emotions #anxiety #depression

📚 Book Recommendation: “The Relaxation Response” by Herbert Benson✨ In our recent post, we talked about the importance of retraining a faulty alarm system by activating our parasympathetic nervous system. Dr. Benson refers to this as “the relaxation response.” 🧘‍♀️ Benson emphasizes the importance of eliciting the body’s natural relaxation response, a state of deep rest that counteracts the fight/flight response. Techniques (shared in the last post) like deep breathing, progressive muscle relaxation, and mindful repetition of a word or phrase can help achieve this state. 🌿 Incorporating the principles from The Relaxation Response are shown to help manage anxiety and improve overall health. Quick Guide to one of the easiest ways to activate your relaxation response: 1. 🛋 Get Comfortable: Sit or lie down in a quiet space. Relax your body. 2. 🌬 Breathe Deeply: Close your eyes and breathe in through your nose, letting your abdomen rise. 3. 🕒 Count Your Breaths: Inhale for 4 counts, hold for 4, and exhale for 6. 4. 🧘‍♂️ Use a Focus Word (Optional): On each exhale, silently repeat a calming word like “relax.” 5. 🔁 Repeat: Continue for 10-20 minutes, bringing your focus back to your breath if your mind wanders. Key Tips: * Engage your diaphragm, not just your chest. * Practice regularly for best results. #MentalHealth #MindBodyConnection #AnxietyRelief #RelaxationResponse #WellnessJourney #StressManagement #Mindfulness #SelfCare #HolisticHealth #Wellbeing

✨Your Inner Alarm System: Understanding the Fight/Flight Response✨ Ever felt your heart race, palms sweat, or that overwhelming urge to either run or freeze? That’s your Sympathetic Nervous System in action—your body’s built-in alarm system, designed to keep you safe in moments of danger. But what happens when this alarm system becomes a little too sensitive, going off even when you’re not in real danger? 🔔 Our fight/flight response is essential for survival, but in today’s world, it can sometimes be triggered too easily, causing unnecessary stress and anxiety. The good news? You can retrain your nervous system to recognize real threats from false alarms. Swipe through to learn simple ways to activate your Parasympathetic Nervous System—the part of your nervous system responsible for calming you down and helping you feel safe. 🌿 You have the power to reset your inner alarm and reduce anxiety. #MentalHealth #AnxietyRelief #SelfCare #NervousSystem #FightOrFlight #parasympatheticnervoussystem #pursueyoupsychotherapy #anxiety

✨The Myths of Happiness ✨ Swipe left to uncover the truth about happiness! 👉 💬 Comment below: Which myth surprised you the most? 📚 Inspired by “The Happiness Trap” by Dr. Russ Harris #TheHappinessTrap #Mindfulness #Acceptance #MentalHealthMatters #LiveMeaningfully #SelfHelp #mentalhealth #therapy #values

✨The Happiness Trap✨ introduced me to Acceptance and Commitment Therapy (ACT), a mindfulness-based approach used by many therapists 🌿 ACT focuses on living a value-driven life, not chasing constant happiness. ✨ One of my favourite ideas shared early on in the book is: we experience a full range of emotions, both positive and negatives and even the things we value bring both joy and stress. For example, pursuing a meaningful career may bring fulfillment and satisfaction, but it can also come with stress and anxiety OR consider a person who values family… while family can bring joy and love, it can also bring moments of frustration, disappointment, or sadness. By acknowledging and accepting this full spectrum of emotions, we can better navigate our lives without being overwhelmed by the negatives or constantly chasing the positives. ACT teaches us to accept and embrace all our emotions, allowing us to live more authentically and fully✨ Resources:📚 The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris The Illustrated Happiness Trap by Russ Harris (an easier read) #TheHappinessTrap #ACT #Mindfulness #MentalHealth #EmbraceEmotions #LiveFully #pursueyou #therapy #anxiety #depression

✨Embrace Anxiety: Turn It into Fuel for Success✨ Following up on my last post—if you are a high achiever, you might often feel overwhelmed by anxiety. Try these tips: 1. Acknowledge Your Anxiety: * Understand that anxiety is a natural response to high-pressure situations. Recognizing it is the first step towards harnessing its potential🧠 2. Shift Your Perspective: * View anxiety as a source of energy rather than a hindrance. This shift in mindset can transform nervous energy into motivation and focus🔄 3. Use Anxiety to Drive Preparation: * Let anxiety push you to be thoroughly prepared. High achievers often excel because they channel their anxious energy into planning and preparation📋✏️ 4. Develop Coping Mechanisms: * Incorporate mindfulness techniques, such as meditation and deep breathing, to manage anxiety. These practices can help you stay calm and focused. 🧘‍♂️🧘‍♀️ 5. Set Realistic Goals: * Break down larger goals into manageable tasks. This approach reduces the overwhelming feeling that often accompanies high achievement🎯 6. Embrace Vulnerability: * Understand that vulnerability and authenticity can lead to personal growth. 📚 Additional Resources: * Harvard Business Review discusses how high achievers can manage anxiety to enhance their leadership skills. * Momentum Psychology explores the balance between brilliance and anxiety and offers strategies for success. #EmbraceYourAnxiety #HarnessAnxiety #HighAchievers #MentalHealth #AnxietyTips #SuccessMindset #Mindfulness #CopingMechanisms #GoalSetting #SupportNetwork #PersonalGrowth #WellBeing #Motivation #LeadershipSkills #StressManagement #ThriveWithAnxiety #PositiveMindset #AnxietyAwareness #SelfImprovement #MindsetShift #HighPerformance #MentalResilience

✨Balancing Achievement and Well-being✨ As a high achiever with anxiety, I’ve experienced first hand how pursuing ambitious goals can lead to stress and burnout. But, I’ve also learned how prioritizing mental health is key to long-term success. By integrating these three practices into my routine, I learned how to achieve my goals without sacrificing my mental health. ✨Remember, success is not just about reaching the top but also about enjoying the journey and maintaining your well-being. ✨ #MentalHealthMatters #HighAchievers #OvercomingAnxiety #Perfectionism #SelfCompassion #MindfulSuccess

✨Coping with Anxiety in High-Pressure Work Environments✨ For my high achievers-we know the pressure to excel can often lead to overwhelming anxiety. Balancing ambition with mental well-being is key to sustained success. Here are some practical tips to help you manage anxiety in the school or workplace and continue thriving. 💼✨ 1. Prioritize and Delegate Tasks 📋 Focus on what’s most important and delegate when possible. Break tasks into manageable steps to avoid feeling overwhelmed. 2. Practice Mindfulness 🧘‍♂️ Take short breaks throughout the day to practice mindfulness or deep-breathing exercises. Even a few minutes can help center your thoughts and reduce anxiety. 3. Set Realistic Goals 🎯 Set achievable goals and celebrate small victories. Recognize that perfection isn’t always possible and that’s okay. 4. Maintain Healthy Boundaries 🚧 Learn to say no when necessary and set boundaries to protect your personal time. Balance is essential for mental well-being. 5. Stay Connected 🤝 Don’t hesitate to seek support from colleagues or mentors. Talking about your feelings can provide relief and perspective. 6. Create a Relaxing Workspace 🌿 Personalize your workspace with calming elements like plants, photos, or a stress ball. A comfortable environment can reduce stress levels. 7. Develop a Post-Work Routine 🌅 Establish a routine to unwind after work. This can be exercise, reading, or spending time with loved ones. Separating work from personal life is crucial. 8. Seek Professional Help 🗣️ If anxiety becomes too overwhelming, consider talking to a therapist. Professional guidance can offer valuable strategies tailored to your needs. Remember, it’s not just about reaching your goals but doing so while maintaining your well-being. You deserve success and peace of mind. 🌟✨ #MentalHealth #HighAchievers #WorkplaceWellness #AnxietyManagement #Mindfulness #SelfCare #PursueYouPsychotherapy #mentalhealth #perfectionism

✨I love you is not an apology✨In relationships, genuine apologies are essential for healing and growth. Saying “I love you” is important, but it doesn’t address the hurt or take responsibility for actions that caused pain. A true apology involves acknowledging the wrongdoing, expressing sincere remorse, and making a commitment to change. It’s about validating the other person’s feelings and working towards rebuilding trust. Remember, love is the foundation, but accountability and understanding are the building blocks of a strong, healthy relationship💛 #RelationshipGoals #HealthyCommunication #TherapyTips #couplestherapy

POV: The Power of Connection 🌳💞 There’s something about the combination of nature and friendship. This past weekend, I drove through the landscapes of Mont Tremblant with my bestfriend and although the drive was long, it brought me moments of joy and grounding. These psychological effects are powerful—nature’s beauty can calm our minds, reduce stress, and enhance our overall well-being. The presence of a loved one amplifies these benefits, fostering a deep sense of connection and support✨ In the hustle of everyday life, nature and friendship can be our greatest allies. They remind us to slow down, breathe deeply, and appreciate the simple, beautiful moments. 🌿✨ 🧘I encourage you to take a moment today to sit with these experiences. Reflect on the moments that bring you joy and grounding, and let them fill you with a sense of peace. #MentalHealth #NatureTherapy #ConnectionHeals #MindfulLiving #MentalWellness

✨Breaking free from toxic relationship patterns✨Why do we sometimes chase the thrill of chaos in a relationship instead of choosing calm and kind? 🤯 Let’s be honest, we’ve all been there. “He’s so nice, and he’s the guy I should want, but I need a little bit of ‘you’re going to send me to the psych ward,’ and it’s just not giving that. 😂” Ever wonder why the ‘nice guy’ isn’t always the one we fall for? It’s funny, but also kinda deep. Our nervous systems can be tricky—they sometimes mistake the familiar chaos for safety, even when it’s not. It’s all about the patterns we grew up with and how our brains wired themselves for what feels like ‘home.’ Breaking free from these cycles can be tough, but it’s the key to finding true peace and healthy love. 💖 Here are 3 tips to start the journey: 1. Self-Awareness: Recognize the patterns and acknowledge the attraction to chaos. Journaling can help identify these behaviours. 2. Set Boundaries: Learn to establish and maintain healthy boundaries. It’s essential to protect your emotional well-being. 3. Seek Support: Don’t hesitate to reach out to a therapist or join a support group. Professional guidance can provide the tools needed to change these patterns. #ToxicAttraction #BreakTheCycle #ChooseHealthyLove #loveislandusa #loveislandleah #therapy #mentalhealth

✨10 Simple Ways to Boost Your Mood and Feel Better✨ 1.Get Off Your Phone 📱 Disconnect from screens and social media to give your mind a break 2.Take a Shower 🚿 Refresh yourself with a warm shower to feel rejuvenated. 3.Move Around 🤸‍♀️Stretch, go for a walk, or do a quick workout to get your blood flowing. 4.Hydrate 💧Drink a glass of water to stay hydrated and feel more alert. 5.Listen to Music 🎶 Play your favorite songs to uplift your spirits. 6.Practice Gratitude 🙏 Write down three things you’re grateful for to shift your focus to the positive. 7.Declutter 🧹Tidy up a small area around you to create a more peaceful environment. 8.Connect with a Friend 👯‍♀️Reach out to a friend or loved one for a chat or a quick meet-up. 9.Spend Time in Nature 🍃Step outside and enjoy some fresh air and natural surroundings. 10.Practice Deep Breathing 😮‍💨 Take a few deep breaths to calm your mind and reduce stress. #MentalHealth #SelfCare #MoodBoost #Wellness #MentalHealthMatters #SelfLove #Mindfulness #HealthyHabits #StressRelief #PositiveVibes #MentalWellness #FeelGood #AnxietyRelief #InnerPeace #MentalHealthAwareness

✨The Anxiety and Avoidance Cycle✨ In my sessions as a psychotherapist, it’s essential for clients to first understand the relationship between their anxiety and avoidance. Recognizing this cycle is the foundation of our work together. By learning specific tools and strategies, clients can gradually expose themselves to the situations they fear, reducing their anxiety without resorting to avoidance. This approach empowers clients to break free from the cycle and regain control over their lives. The Cycle: 🔄 1. Trigger: Something happens that makes you feel anxious. 2. Anxiety: You experience feelings of anxiety or stress. 3. Avoidance: To relieve anxiety, you avoid the trigger or the situation. 4. Short-term relief: Avoidance gives temporary relief from anxiety. 5. Long-term anxiety: Avoidance reinforces anxiety, making it stronger and more persistent over time. Example: Imagine you feel anxious about giving a presentation at work. When you’re asked to present, you find an excuse to avoid it. You feel immediate relief, but the next time you’re asked to present, your anxiety is even stronger. This creates a cycle where avoidance becomes your go-to strategy, reinforcing your anxiety about presentations. Breaking the Cycle: ⛓️‍💥 1. Face Your Fears Gradually: Start by exposing yourself to the feared situation in small, manageable steps. For example, begin by speaking up in small meetings before working up to larger presentations. 2. Use Mindfulness Techniques: Practice mindfulness or grounding exercises to manage anxiety in the moment. Focus on your breathing or engage in a quick mindfulness activity to stay present. ✨Remember, breaking the cycle of anxiety and avoidance is a gradual process. Be kind to yourself and celebrate small victories along the way! #MentalHealth #AnxietyRelief #TherapyTools #Psychotherapy #MentalWellness #OvercomingAnxiety #Mindfulness #BreakTheCycle #MentalHealthMatters #AnxietySupport #MentalHealthAwareness #SelfCare #StressManagement #TherapistLife #Wellbeing

✨Harnessing the Power of Self-Compassion for High Achievers✨ High achievers often set exceptionally high standards for themselves, striving for excellence in every aspect of their lives. While this drive can lead to remarkable accomplishments, it can also foster self-criticism and burnout which can impact your success. 🔍 The Psychology Behind Self-Compassion: Self-compassion, a concept rooted in psychological research, involves treating yourself with the same understanding that you would offer to a friend facing similar challenges. Dr. Kristin Neff, a pioneering researcher in this field, highlights three core components of self-compassion: 1. ☺️Self-Kindness: Being warm and understanding toward yourself during difficult times rather than harshly critical. 2. 👯‍♀️Common Humanity: Recognizing that suffering and personal inadequacy are part of the shared human experience. 3. 🧘‍♂️Mindfulness: Maintaining a balanced awareness of your emotions without suppressing or exaggerating them. 🌟 Practical Tips for High Achievers: 1. Set Realistic Goals: Align your goals with your values and well-being, not just external achievements. 2. Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to stay present and reduce stress. 3. Acknowledge Your Efforts: Celebrate your progress and efforts, not just the outcomes. Many high achievers fear that setting realistic standards will impact their performance, but embracing these standards can actually enhance effectiveness by reducing stress and promoting sustainable success. 🌟Remember, self-compassion is not about lowering your standards but about supporting yourself to achieve them sustainably. Embrace self-compassion to enhance your resilience, motivation, and overall well-being. 🌱💪 #PursueYouPsychotherapy #SelfCompassion #HighAchievers #MentalHealth #PersonalDevelopment #Mindfulness #PsychotherapyTips

Something a client said to me in session yesterday: 🌟 ‘As much as I really want to win, I don’t mind losing🌟 This statement beautifully captures the essence of embracing life’s challenges and setbacks as opportunities for growth 🌱 In life, we often find ourselves striving for success and fearing failure. But what if we embraced our losses and mistakes as chances to learn and evolve? 💪 Growing from mistakes is a dynamic process that allows: our brains to form new connections, emotions to be regulated, and of course, helping us learn to adapt. It’s about embracing the lessons learned, fostering resilience, and ultimately enhancing our well-being. Swipe to learn more about the physiological and psychological processes that come into play when we grow from a mistake or loss. #GrowthMindset #EmbraceFailure #LifeLessons #PersonalGrowth #MentalHealthMatters #JourneyToSelf #MindfulLiving #PursueYouPsychotherapy

✨ Seeking change? Remember, to achieve different results, you must take different actions. ✨ As a psychotherapist, I’ve seen how stepping out of your comfort zone can lead to profound growth and transformation. It’s about embracing new experiences, challenging old patterns, and daring to do things differently. Start with one small step: Switch up your daily routine. Take a different route to work, try a new hobby, or simply change the order of your morning activities. These small changes can spark new perspectives and open the door to bigger transformations. What’s one small step you can take today towards the change you desire? Let’s embark on this journey to change together. 💪 #TherapyThoughts #PersonalGrowth #MentalHealthJourney #ChangeStartsHere #WellnessJourney #Mindfulness #SelfCare #TherapyWorks #mentalhealthmatters

Feeling grateful to be a part of my clients’ journeys. Their feedback fuels my passion for helping others. 💬🌿 #TherapyWorks #ClientTestimonials #MentalHealthMatters #PursueYou #therapy #reviews

💡 Join Our Team: We’re expanding! If you’re interested in becoming a team member, please reach out! #therapy #therapistsconnect #mentalhealthservices #hiring #team #joinus

Hi everyone✨ I’m back on social media and thrilled to reintroduce myself and share the services we offer at Pursue You Psychotherapy. 🔹 Private Psychotherapy: Specializing in high-achieving and busy teens/adults, I provide support for stress and anxiety management, including anticipatory anxiety, worry, rumination, panic attacks, perfectionism, health anxiety, burnout, and social anxiety. I also treat depression, low mood, relationship issues, and self-defeating behaviours. 🔹 Clinical Supervision: I offer clinical supervision to new and established psychotherapists and RP Qualifying’s, helping you fulfill CRPO requirements and strengthen your clinical skills. Looking forward to connecting with you all again! #anxietyrelief #therapy #wellness #selfcare #psychotherapy #mentalhealthawareness

🌟 Inside the Mind of a Human 🌟 🧠 Ever feel like your brain’s running a 24/7 marathon of thoughts? You’re not alone! It’s totally normal to have a mental circus going on up there. 🎪 From random song lyrics to to-do lists that pop up at 3 AM, our minds are always busy! ❔Why-the human brain is constantly processing information, reflecting on past experiences, planning for the future, and responding to the present moment. This continuous flow of thoughts is a natural part of being human and can vary in intensity depending on various factors. While having a constant stream of thoughts is normal, it can sometimes become overwhelming, especially if the thoughts are negative or intrusive. Practices like mindfulness, meditation, and cognitive-behavioural techniques can help manage the flow of thoughts and promote a sense of calm and focus. 💬 Remember, having thoughts isn’t the issue—it’s how we engage with them that counts! Sometimes we’re the ringmaster, sometimes we’re just enjoying the show. So, next time your brain feels like a busy circus, take a deep breath. 🌬️ Ground yourself in the present moment and gently guide your focus back to what matters most. 🌟 #busymind #pursueyoupsychotherapy #activethoughts #brainactivity #intrusivethoughts #negativethoughts #thoughts #mentalhealth #copingskills

🌟 Focus on What You Can Control 🌟 In life, it’s easy to get overwhelmed by the things that feel out of our control. From global events to other people’s opinions, these uncertainties can fuel anxiety and stress. But here’s the good news: by directing our energy towards what we can control, we can cultivate a sense of empowerment and calm. 🧘‍♀️🧘‍♂️ I am constantly referring back to this diagram that breaks down the areas within our control and those outside it. Use this tool to refocus your thoughts and actions on what you can influence: 🔹 Your Attitude: Embrace a positive mindset and practice gratitude. 🔹 Your Effort: Give your best in whatever you do, big or small. 🔹 Your Actions: Make choices that align with your values and goals. 🔹 Your Self-Care: Prioritize your mental and physical health. When you catch yourself worrying about things you can’t control, pause and refer to this diagram. Redirect your energy to the areas within your control and notice the difference it makes in your overall well-being. ✨ Remember, shifting your focus to what you can control is a powerful technique to reduce anxiety and enhance your resilience. Let’s focus on what matters and let go of what we can’t change. 💪❤️ #MentalHealthMatters #FocusOnWhatYouCanControl #AnxietyRelief #Mindfulness #Empowerment #SelfCare #TherapyTools #PositiveChange #PursueYouPsychotherapy

Discover your attachment style and learn how to nurture healthier relationships! Whether you’re secure, anxious, avoidant, or somewhere in between, understanding your style can transform how you connect. Swipe for practical tips tailored to each style! 🌟 #AttachmentStyles #Relationships #SelfDiscovery #mentalhealth

✨ Unlock Your Potential with the 5-Second Rule! ✨ Feeling stuck? Lacking motivation? Let’s dive into some psychological tips inspired by Mel Robbins’ powerful TED Talk, “How to Stop Screwing Yourself Over,” to help you take action and transform your life! 🌟 1. The Power of Action ✨ Psychology Insight: Action breeds motivation, not the other way around. Taking small steps can build momentum and increase your drive. 💡 Tip: Start with one small task. Completing it can spark a chain reaction of productivity and positive emotions. 2. Hesitation and Its Consequences ✨ Psychology Insight: Hesitation often leads to overthinking and anxiety. Our brain’s natural instinct is to protect us from perceived threats, even if they are just new experiences. 💡 Tip: When you feel hesitation, acknowledge it and remind yourself that it’s a normal response. Then, challenge it with a positive affirmation. 3. The 5-Second Rule ✨ Psychology Insight: Using the 5-second rule (counting down from 5) interrupts negative thought patterns and activates the prefrontal cortex, which is responsible for decision-making and planning. 💡 Tip: Next time you need to act, count down 5-4-3-2-1 and move! This simple trick can help you overcome inertia and get started. 4. Courage Over Comfort ✨ Psychology Insight: Growth happens outside of your comfort zone. Avoidance of discomfort can lead to stagnation and missed opportunities. 💡 Tip: Identify one small, courageous step you can take today. Embrace the discomfort as a sign of growth and progress. 5. Autopilot vs. Decision Making ✨ Psychology Insight: Operating on autopilot can lead to habitual behaviors that don’t serve our goals. Conscious decision-making fosters intentional living. 💡 Tip: Practice mindfulness to become more aware of your automatic thoughts and behaviors. This awareness can help you make deliberate choices aligned with your values and goals. Remember, you have the power to change your life, one small action at a time. Use these tips to break free from feeling stuck and step into your potential. You’ve got this! 💪🌱

🌟 Virtual Therapy Works! 🌟 Recent research confirms that remote cognitive behavioural therapy (CBT) is just as effective as in-person sessions. Whether you’re dealing with anxiety, depression, insomnia, or chronic pain, you can get the help you need from the comfort of your home. 🏡💻 A systematic review and meta-analysis of 54 randomized controlled trials involving 5463 participants found no significant difference in outcomes between virtual and face-to-face CBT. This means you can confidently choose the option that best fits your lifestyle and needs. 💬✨ Ready to start your journey towards better mental health? Explore the benefits of virtual therapy today! 👉 Link in bio for more info on the virtual services provided at Pursue You Psychotherapy #MentalHealthMatters #VirtualTherapy #CBT #OnlineTherapy #MentalWellness #Telehealth #TherapyWorks #selfcare #virtualtherapy #anxiety #depression

It’s been a while Instagram 👋🏼 Approaching the end of the summer can stir up a lot of big feelings - for both kids and adults! This is your opportunity to invest in your and your children’s health by taking the step towards care and support. Pursue You Psychotherapy is here for you through your journey to strength, clarity, and wellness. #CYC #CYCP #childandyouthcare #childrensmentalhealth #kidsmentalhealth #anxiety #anxietysupport #copingskills #copingstrategies #oacyc #mentalhealth #mentalhealthsupport #traumainformedcare #mentalhealthawareness #selfcare #motivation #mindfulness #depression #wellness #counselling #mentalillness #recovery #backtoschool

Deep Breathing Strategy 🌬 It’s usually easier to understand concepts with a visual component! While looking at one hand, use the other to slowly trace the outline of your fingers. On the way up, take a deep breath in through your nose. On the way down, let out your breath through your mouth. Breathing techniques are a great grounding opportunity to bring the focus back. Breathing also helps activate our parasympathetic nervous system aka our relaxation response. When this system is activated we experience relaxing responses such as decreased arousal. #copingstrategies #mentalhealth #kidsmentalhealth #anxiety #anxietysupport #copingskills #copingstrategies #mentalhealthsupport #traumainformedcare #mentalhealthawareness #selfcare #motivation #mindfulness #depression #wellness #counselling #mentalillness #recovery #strategies

Mental Illness week in Canada just ended but let’s continue to normalize conversation about mental health. #mentalhealth #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #mindfulness #loveyourself #wellness #healing #happiness #positivity #positivevibes #mindset #therapy #covid #instagood #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #mentalillness #stress

✨Value in affirmations✨ ✨Who✨should use affirmations: Anyone and everyone who wants to show up for themselves! ✨What✨are affirmations: Affirmations are simply statements that are designed to create self-change. They can be inspiration, simple reminders, help us focus our attention on our goals, promote balanced thinking. ✨Where✨should I use affirmations: I suggest that you do affirmations first thing in the morning and last thing at night. You can put your affirmations on a note card and leave them in places like your bathroom mirror, car, computer monitor, purse, wallet etc. ✨When✨ do I use affirmations: Use affirmations daily! ✨Why✨ should I use affirmations: Affirmations can be used to reprogram the subconscious mind, to encourage us to believe certain things about ourselves or the world around us. ✨Tips✨ 1. Writing in the first person turns affirmations into statements of identity which are more powerful for self-change 2. Write in the positive but make sure its believable 3. Use emotional words to associate deep meaning. For example: instead of saying “I prioritize my self care”, try saying “I feel such love and gratitude prioritizing my self care” 4. Write Affirmations in the present state 5. Write statements in your own words and language #mentalhealth #affirmations #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #mindfulness #loveyourself #wellness #healing #happiness #positivity #positivevibes #mindset #therapy #covid #instagood #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #mentalillness #stress

✨Fully Registered✨ When searching for a mental health professional, it is important to make sure that your therapist is registered with a governing body. Following the necessary schooling and professional training, most Masters Level therapists in Ontario will apply to register with the College of Registered Psychotherapists of Ontario (CRPO) which is a governing body that regulates its members to protect the public. When you register with a governing body, you are obliged to meet certain requirements. Officially today, the CRPO has approved my transfer from the qualifying category to fully registered! This means that I have completed necessary requirements such as passing the CRPO exam, completing over 1000 direct client therapy hours, and completing over 100 hours of clinical supervision! If you have any questions on what to look for to ensure the therapist you’ve found is experienced and regulated, feel free to comment below ⬇️ #mentalhealth #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #mindfulness #loveyourself #wellness #healing #happiness #positivity #positivevibes #mindset #therapy #covid #instagood #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #mentalillness #stress

✨Thoughts are just Thoughts✨ In therapy, we use the word “fusion” to explain how we become attached to and give value to our thoughts. In a state of fusion, we may believe: 🔸our thoughts are reality 🔸what were thinking is actually happening in the here and now 🔸our thoughts are the truth- we completely believe them like they are facts 🔸our thoughts are important- we take them seriously and give them our full attention 🔸our thoughts are orders- we obey them 🔸our thoughts are wise- we assume they know best ✨Tip✨Placing the words ” I am having the thought that” before the unwanted thought is a simple technique we can use to detach or diffuse from our thoughts.

✨About Me✨ Hi everyone, my name is Nicole! I am the founder and director of Pursue You Psychotherapy. I have a master’s degree in Counselling Psychology and I’m a member of the College of Registered Psychotherapists (CRPO) and the Canadian Counselling and Psychotherapy Association (CCPA). My approach to therapy begins with developing an understanding of you as an individual, including the challenging circumstances that may be preventing you from living the kind of life you want. I aim to do this by connecting with you from a place of empathy, non-judgement and compassion. If you are interested in learning more about my approach to therapy, visit our website. #therapist #mentalhealth #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #life #loveyourself #wellness #healing #happiness #positivity #mindset #therapy #covid #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #Toronto #Hamilton #mentalillness #stress