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Menopause is a significant life transition experienced by all women, yet it often comes with a sense of isolation, confusion, and silence. The transitional period leading up to menopause, known as perimenopause , can begin in a woman’s 30s, 40s, or 50s—and in some cases, even earlier due to medical reasons. What Does Perimenopause Feel Like? Hot flashes, sleep disturbances, brain fog, and weight fluctuations are just some of the physical challenges women may face. Emotionally, many report mood swings, increased anxiety, irritability, or depression. It’s not uncommon to find yourself wondering: What’s happening to me? Why don’t I feel like myself anymore? Perimenopause doesn’t just impact your body—it can affect your emotional wellbeing, relationships, and even your sense of identity. And yet, women's health during this stage of life is often under-discussed and under-recognized. You Are Not Alone. And What You're Feeling Is Real It ’s time to change the conversation around perimenopause—to honour its complexity and create space for open, validating dialogue. That starts with support, community, and compassion . The Power of Group Therapy for Perimenopause Group therapy offers a safe and supportive space  to connect with others who truly understand what you’re going through. It provides a chance to be seen, heard, and validated by those on a similar journey. Whether you’re: Struggling with night sweats that disrupt your sleep, Feeling like a stranger to your moods, or Questioning who you are during this life transition, Group therapy can help you feel less alone  and more empowered. Join Our Perimenopause Group at Anchoridge Anchoridge Counselling Services is launching a Perimenopause Support Group  to help women navigate this important transition with more support, self-understanding, and empowerment. Interested in joining? Contact us today for more details or to reserve your spot. Let’s walk through this together. You can also scan the QR code below to register and read more about the group counselling schedule alongside the Agenda. About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com .

Emotional awareness is about recognizing and understanding emotions and how they impact us. Fostering emotional awareness supports personal development, well-being, and healthy relationships. When we're emotionally aware, we're better equipped to understand our reactions, improve communication, and make thoughtful decisions. But how can we foster emotional awareness, and why is it so important? Why Emotional Awareness Matters Being emotionally aware allows us to respond to situations with clarity. When we are experiencing things that might trigger us, a part of the brain known as the amygdala becomes activated and can cause us to react impulsively. With emotional awareness, we can understand the underlying causes of our emotions. For example, feeling angry may not always be about the situation at hand; it could be related to stress, unmet expectations, or past experiences. When we’re in tune with our emotions, we can address the root causes of them more effectively. Emotional awareness is also vital for mental health. It can help us recognize early signs of emotional distress like anxiety or sadness, enabling us to take proactive steps. By cultivating emotional awareness, we can strengthen relationships, improve our self-esteem, and lead a more balanced life. A Few Tools for Developing Emotional Awareness 1. Mindfulness and Meditation One of the most effective ways to enhance emotional awareness is through mindfulness practice. Mindfulness involves paying attention to the present moment without judgment. By practicing mindfulness, we learn to observe our thoughts and feelings without becoming overwhelmed by them. This awareness helps us notice subtle emotional shifts throughout the day, empowering us to respond thoughtfully. See the links below for some mindfulness practices: Clouds in the Sky: https://www.youtube.com/watch?v=PBB4lnsH2b0 Leaves on a Stream: https://www.youtube.com/watch?v=r1C8hwj5LXw 2. Journaling Journaling is a powerful tool for processing emotions. By writing down experiences and feelings, we can gain a clearer understanding of our emotional state and identify any patterns that may come up. Start by writing about your day—how you felt, what triggered those emotions, and how you responded. Over time, journaling can help us recognize emotions before they escalate, providing insight into the reasons behind them. 3. Emotional Check-Ins Throughout the day, take a moment to pause and check in with yourself. Ask a question like, "How am I feeling right now?". This simple exercise increases emotional awareness and helps us understand ourselves more deeply. It can also serve as a reminder to take care of our emotional health before stress or negative feelings build up. About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com .

As we begin to approach the holiday season I wanted to take some time to discuss the importance of prioritizing your own mental health. While the holiday season can bring about feelings of holly and jolly, it can also bring up feelings of anxiety, depression, and stress. Taking some time for yourself to prioritize your mental health this holiday season is important, especially when you may be surrounded by social events, gift giving, and travelling. ​ Why Does the Holiday Season Bring About These Feelings? There is no clear driving factor as to what brings about the development of these holiday blues but if we really break it down there is a lot that occurs during the holidays. The changes in time and weather may bring about seasonal affective disorder, excess social commitments, emotional and financial pressures, and even the criticism we may receive from our families. There are also many individuals who live apart from their families and are unable to see them over the season. This can bring about feelings of loneliness and stress. Regardless of the reasons, you are not alone in the feelings you experience over the holiday season. The important thing is to learn how to manage both mental and emotional health during this time of year through positive and healthy methods. When it comes to our mental health, it isn’t something that comes and goes and it is not a linear process. We may have been having a great couple of months but notice as we approach the holiday’s our mental health begins to take a turn. That is completely okay! When we talk about the holiday blues what we are really referring to is feelings of excess stress, often due to unrealistic exceptions around the holiday season. Finding the right methods to help you work through these feelings of frustration, sadness, fatigue, anxiety, loneliness, and many more are essential! Doing so will help to alleviate the stress you may be feeling and hopefully bring about a new perspective that will allow you to enjoy the season and the new year to come. ​ 5 Tips to Support Your Mental Health This Holiday Season Before we get into some ways to help manage stress during the holidays I wanted to take a moment and note that everyone is different. What may work for one person may not work for another and that is okay. We are all unique, our mental health is unique, and the circumstances around us are unique. It is all about finding what works for you. Tip 1: Set Aside Time for Yourself If you start to feel as though things are becoming too hectic, don’t be afraid to step away and take some time for yourself to destress. The holidays are often filled with jam packed schedules of plans and gatherings which can sometimes become mentally draining. Setting aside some time for yourself and prioritizing your needs is important. Setting aside time for ourselves can also allow us to implement our own holiday traditions. If you love to knit, then knit and make it part of your holiday festivities. Same with baking, cooking, spa days, or just anything that makes you happy and brings some holiday cheer! ​ Tip 2: Give Yourself Permission to Feel Your Emotions When you begin to feel an array of emotions, remind yourself that is is okay to feel them. By giving yourself permission to feel your emotions can go a long way. When we try to deny our emotions and feelings can actually harm us more than feeling our emotions. If you begin to feel as though your emotions are taking over, you can utilize some of these positive coping strategies: taking deep breaths, journaling, meditating, taking a nap, stepping back from a specific situation, and engage in some positive self-talk. ​ Tip 3: Be Patient With Yourself and With Others It’s important to keep in mind that it takes time, patience, and self-compassion to sort out complicated emotions and to understand the circumstances surrounding them. Slowing down our bodies and mind can help to bring down stress levels. You can do this by making deep breathing exercises a daily practice. Rather than becoming angry or irritated, work on viewing the situation through a new lens and responding with kindness even in tough situations Practice self-compassion this holiday season. We are more likely to be critical of ourselves when we feel down or ashamed. One way you can practice self-compassion this holiday season is by treating yourself as you would a friend—for example, use self-talk that includes comforting or affectionate words. Tip 4: Remember to Adjust Your Expectations Having expectations of how our holiday season will go is inevitable. Just remember that circumstances can change. If we set expectations too high, then it can be easy for us to be disappointed if things do not work out. The same can be said for setting expectations too low. If we stop ourselves from enjoying our time with friends, family, significant others, or even just ourselves, we can rob ourselves from a good time. It is okay to be excited and it is also okay to be disappointed, the main thing to remember is that circumstances and change and we can always turn things around. Tip 5: Know You Can Always Reach Out for Help Whether you are reaching out to a friend, a family member, a counsellor, or a support group, reaching out to talk can always help. Speaking to someone you trust can help to bring focus to any specific triggers and how to utilize healthy tools to overcome the negative feelings. For 24/7 help, ConnexOntario can offer free mental health support that is confidential. They can help by listening, offering support, and provide strategies to work through your circumstances. To contact them you can call 1-866-531-2600 or online chat through their cite. ​ We Are Always Here for You You can always call us at Anchoridge Counselling and we can get you booked in for a session with your clinician. You can always discuss the upcoming holidays with them and work to create a plan for when you are experiencing mental health struggles over the holidays. ​ Thanks for reading, Dana Qablawi About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com .

The holidays can be a time of togetherness celebrating with friends and family, reflecting on the year behind us and exploring our hopes and dreams for the year ahead. They can also be a challenging time of year for many, particularly those of us dealing with loss and grief. Loss and grief may come in many forms: the death of a family member or friend, going through a divorce, receiving a difficult health diagnosis, or the loss of a family pet, to name just a few. Our loss can be recent, or it can be one that we have been dealing with for several years. The impact will be much the same. In this post, we will focus on feelings of grief and loss following a death, although a lot of the concepts and coping strategies translate to other forms of loss as well. As we celebrate the holidays this year, we can’t help but compare them to previous years and notice everything that has changed. We might look around the table and see the faces that are missing. We might think of the year ahead and feel sadness that our loved one will not be here to share it with us, or guilt that we are here without them. We might feel like the rest of the world has moved on, where this is simply not an option for us. These feelings of loss and grief might also remind us of all the other losses we have experienced over the course of our lives. How To Enjoy The Holiday Season While Grieving Before we get into some ways to help understand loss and grief during the holidays, I wanted to take a moment and tell you that what you are feeling is perfectly normal. Love does not end with death, and grief is not a problem to be solved. It is something that we can grow around, an experience that can be carried, if we are given the tools to build a life alongside our loss instead of being pressured to make that loss disappear. On that note, what works for one person may not work for another, and that is okay. The circumstances around your loss are unique, and your grieving styles are unique. It is all about finding what works for you. When "Things Feel Different": Lean In To Your Grief One of the hardest things when dealing with grief is feeling like the rest of the world has moved on and gone back to normal. This can show up in a lot of ways during the holidays. People might stop talking about your loved one and stop saying their name, whereas the sounds, sights and smells all around you trigger memories of them. People might pressure you to resume holiday traditions that feel empty or meaningless without your loved one. People might encourage you to join in the holiday spirit, whereas what you want to do most is to share what you’re going through in some way. At times, it might feel like you are living in a different reality from the people around you. During such times it can be helpful to remember that it’s okay for things to be different. In fact, things are supposed to be different. Loss changes us, and there is no going back – there is only going forward. Grief comes as a result of giving and receiving love. It is perfectly normal and part of the grieving process to hold space for our feelings during the holidays. Some ways that you can lean into your grief include: Changing holiday traditions or creating new ones. Finding big and small ways to celebrate the memory of your loved one and include them in the holiday season. Talking to those friends and relatives who will listen to your feelings of grief without judging you. Ignoring your grief won’t make the pain go away, but talking about it openly can make you feel better. For 24/7 help, ConnexOntario can offer free mental health support that is confidential. They can help by listening, offering support, and provide strategies to work through your circumstances. To contact them you can call 1-866-531-2600 or online chat through their site. How To Self-Soothe During Feelings of Overwhelm It can be helpful to remember that grief often comes in waves. There will be moments where you actively touch your grief, moments where you need to step away from it to engage in some self- soothing or distraction strategies, and moments where you give yourself permission to feel happy or at peace during the holidays and beyond. These are all important parts of the grieving process. While we do need to slowly feel our feelings in order to grieve fully, “grief bursts” (sudden, intense feelings of grief triggered by an expected or unexpected reminder of our loved one; normal but painful) can happen along the way. These often happen on their own timeline and not always in a place where it feels safe to explore our emotions. Some examples of things that can help us soothe the overwhelm brought on by grief bursts, and holiday events in general, include: Taking a time-out; for example, going to the bathroom to wash your hands Engaging in a distracting, comforting activity; for example, making a cup of tea Taking some deep belly breaths, or trying a grounding exercise Squeezing a stress ball or touching something soft; putting on hand cream Going outside, even if it’s just on our balcony or porch, and looking at something far away and then something up close Interacting with a pet Listening to music or watching a YouTube video ​ How To Get Through The Day: Conserve Your Energy Grieving is work, and at times it be exhausting. People are often surprised at how much energy it takes just to get up and get through the day. That is because grief affects you on a physical, cognitive and emotional level. During the holidays, it can be helpful to notice and respect your limits. This might look like ordering in takeout instead of cooking an elaborate meal for New Year’s Eve, or turning down invitations to loud, boisterous gatherings and suggesting meeting up with family members and friends in smaller, more peaceful environments instead. It might look like eliminating unnecessary stress or delaying certain decisions until the new year. Lastly, it might look like physically moving slower through the world, doing less and being kinder to yourself. What To Say When Someone Asks, “How are you?” Our society does not always handle death and grief well. People who are grieving have described things said to them after the death of their loved one that they did not find helpful and, in some cases, they found to be quite hurtful. This often has more to do with the other person’s comfort (or lack thereof) with grief and death, or it can be a clumsy attempt at offering support and encouragement. “How are you?” is a particularly difficult question to answer. In the midst of your own pain and confusion, you might feel put on the spot to report on your progress and manage other peoples’ feelings and expectations. It’s a question you might not know how to answer. The reality of grief is that sometimes right after the loss, we feel strong, but as time passes, and the reality of life without that person settles in, we feel weak and weepy. And it’s awkward to talk about. Below are some examples of responses to difficult questions you might find people asking you over the holidays, which I hope can help guide you in scripting your own. It can be helpful to remember that people often do want to support you, but just don’t know how, and that explaining your needs does not take away from the love and support that you will receive. “How are you?” “Thanks for asking. Honestly, it is hard, and I find it helps to talk about my memories of my loved one. Do you have some time to listen?” “That looks like a sweater so-and-so used to have. Oh, sorry about that.” “Sometimes people worry that bringing them up will make me sad, but it actually helps to hear people say their name, so please keep doing it.” “It’s been six months. You need to get over this.” “You might have taken less time to recover from your own loss, and so it might seem like I’m taking a long time, but I’m just taking the time I need for myself.” “It’s not healthy to drag things on like this.” “I appreciate your concern. It helps to know people are thinking of me. I’m grieving in my own way on my own time.” “I know you’re having a hard time, but we really need to get ready to sell the house.” “I’m not ready to sort through their things just yet. Thanks for your patience. I know it needs to be done and I’ll get there, so can you ask me again in a few weeks?” “Please let me know if there is anything I can do.” “One of the hardest things is the loneliness. I’d find it helpful to be invited out to things or to have someone with me to visit the cemetery. Can you help with any of those things?” We Are Always Here for You You can always call or email us and we can get you booked in for a session to discuss feelings of loss and grief over the holidays and beyond. ​ Thanks for reading, Marina Machado (RSW, MSW) About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com .

“I’m afraid to open up, how do I know I won’t be judged?” “I’m feeling all sorts of things about my first session” “Is there a way I can prepare beforehand?” “I might be seen as weak if I start counselling?” All these thoughts are normal when it comes to counselling, and if you relate to any of these thoughts, I am here to tell you that is okay and I am here to walk you through the process! Whether you have previously booked a session with a therapist or you are considering to start therapy, it can be a very daunting experience when you do not know what to expect. We are going to break down the session to talk about what happens when you first meet with your therapist, and discuss what needs to be done before you even start your session. Getting Ready for Your First Therapy Session You may have had your session booked by an Intake Coordinator, through Psychology Today, or even by opening up Anchoridge Counselling’s website and booking yourself in directly. The important part is, you got yourself booked in and that is the first step of the process! Before you are brought in for your session, it is essential to have the intake form that was sent to your email completed. This is how you introduce yourself and provide your therapist with all the relevant information regarding yourself. It is also how you provide consent for treatment. Now would also be the time to confirm you have a credit card on file so you do not have to focus on payments the day of your session! Now fast forward, today is the day of your first appointment, you may be experiencing several different emotions and I just wanted to point out that it is perfectly okay. You are entering a new environment - being a little nervous, excited, scared, or all the emotions is to be expected. You open the door of the office, take a step into the waiting room and you are greeted by an individual behind the desk. The person behind the desk is there to help you. Whether this means you want to chat a bit before your session or you want to sit quietly, they will follow your lead. You can just let them know your name and who you are seeing, and then have a seat - they will take care of the rest. Since all the important documents were completed beforehand, you have nothing to worry about! When it is time for your session, your therapist will come out to greet you and introduce themselves, before taking you into a nice, comfortable, and safe room. During Your First Therapy Session The first session you have with your therapist will probably be a little different than any future sessions booked. This first session is the time for you and your therapist to get to know each other. Your therapist may ask some questions about your history such as: childhood information, education, relationships, goals for therapy and more. The relationship you form with your therapist is important for not only your comfort, but their's as well. When you are able to connect with one another, the chances are you will benefit from the sessions a lot more! Since it is your first session, you can ease into different topics. You do not have to start discussing your deepest darkest secrets, you can talk about whatever you are comfortable with. The most important part is that you are communicating and creating that positive therapeutic relationship. During your session, you and your therapist may also discuss treatment plans, treatment length, and how to help you get the most out of your sessions. It may also be helpful for you to bring in some questions of your own, if this is something you would like to do. Possible questions could be: What things should I plan to do between sessions? Could you tell me a little more about your approach in connecting with clients? ​ Now, What Happens After Your First Therapy Session? You’ve done it! You have just finished your first session and walk out, heading back to the waiting room. The hope is for you to walk out of the session with a sense of comfort and wanting to book a second session. But the most important thing is for you to do a mental “check in” with yourself and reflect on the session and how it made you feel. Now whether you wanted to book in your next session right then and there, or you wanted to head home and reflect a little more and double check your calendar, both are perfectly fine. Take some time to reflect about your feelings and your specifically, your therapist. Ask yourself: Did I feel comfortable speaking to them? Would I be able to work them long-term? What did I feel good about? Was there anything I want to address with them next time I see them? As therapy is a very personal and individualized experience, it is important to voice any concerns you may have. If for some reason you did not feel like the therapist was a good fit, reach out to the admin team and they will be more than happy to set up a meet and greet with another therapist. Just because you had an initial session with one therapist, that does not mean you have to continue with them. At Anchoridge, our goal is for you to work with someone you feel connected to, supported by and safe with. Your therapist might have also sent you home with some “homework” for you to work on before your next session. I know the word homework can be scary and you’re thinking “I don’t have time for this” or “why would this help me,” but honestly, homework could be anything from journaling to trying out a new coping skill or tool when certain situations arise. The use of homework in counselling actually has a lot of benefits. These benefits could include practicing new coping skills, improving emotional regulation, and restructuring harmful and negative thought patters. Homework is not given to you so your therapist can grade you, it’s about helping you feel happier and healthier! ​ Remember, Counselling is a Journey I hope this has helped reduce some of the anxiety you may have been feeling about your first therapy session. We are here to help you in any way that we can. Counselling is a journey, but it is a journey of healing and recovery and you are the driver. Of course, your therapist will be along for the ride to support and guide you, but at the end the day you are in control of the route you want to take and how you want to work through certain experiences. Just remember, what matters most is the commitment you make towards your healing journey and that you are never ever alone! ​ Thanks for reading, Dana Qablawi About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com .

Therapy is a remarkable space for personal growth, self-reflection, and healing. To fully benefit from this transformative journey, clear and effective communication with your therapist is paramount. How To Get The Most Out Of Your Therapy Session Share Your Objectives Before embarking on therapy, take a moment to reflect on what you hope to achieve. By openly discussing them with your therapist, you provide a roadmap for your sessions. Whether you seek relief from anxiety, assistance with life transitions, or a deeper understanding of yourself, sharing your objectives enables your therapist to tailor the therapy experience to your specific needs. Embrace Honesty and Vulnerability Therapy is a safe space, free from judgment, where you can be open and authentic. Embrace honesty and vulnerability as you share your thoughts, feelings, and experiences. This transparency allows your therapist to grasp the nuances of your situation, offer appropriate guidance, and support you on your path to growth. Remember, therapists are trained professionals dedicated to your well-being. Express Your Communication Preferences Each individual is unique, and therapy should be tailored to your preferences. If you have specific communication styles or therapeutic approaches that resonate with you, don't hesitate to express them to your therapist. Whether you prefer a more structured session or a conversational approach, open dialogue about your preferences helps your therapist adjust their approach to enhance your comfort and engagement. Provide Feedback for Continuous Improvement Therapy is a collaborative endeavour, and your feedback plays a vital role. If something isn't working for you or if you have suggestions for improving the sessions, share your thoughts openly. Constructive feedback empowers your therapist to adapt their techniques, approaches, or topics of discussion to better meet your needs. Remember, your therapist values your input, as it fosters a stronger therapeutic alliance and enhances the effectiveness of your sessions. Cultivate Curiosity and Ask Questions Curiosity is a powerful tool in therapy. Nurture a sense of curiosity and don't hesitate to ask questions. Seek clarification about therapeutic techniques, theories, or any aspect of the process that may be unclear. By understanding the rationale behind certain strategies, you can actively participate in your own growth and make informed decisions about your therapeutic journey. Clear and effective communication is the cornerstone of a successful therapy journey. By sharing your objectives, embracing honesty and vulnerability, expressing your preferences, providing feedback, asking questions, and taking ownership of your progress, you create a dynamic and collaborative therapeutic experience. Remember, your therapist is there to support you, and through open communication, they can gain a deeper understanding of your unique needs. Embrace the art of clear communication, and embark on a transformative journey of self-discovery, healing, and personal growth. Thanks for reading, Ebru Ekmen About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com .

Is Counselling Confidential? When you meet with your clinician for sessions one of the most important factors shaping your therapeutic relationship is trust. That sense of trust is essential as it allows you to speak freely, openly, and comfortably about what is going on. Your clinicians will take every necessary step to ensure your privacy is respected. During your first session with your clinician they will take some time to talk to you about confidentiality and answer any other questions you may have. An important note is that while we will do everything we possibly can to ensure your confidentiality, there are still limits to it. When it comes to the limits of confidentiality they are very specific scenarios of when we would have to disclose information. What are the limits to confidentiality? While we will do everything in our power to protect your privacy, there may be times where this not possible. I do want to highlight that even when we do disclose information it is not to harm you. We are still acting in your best interest and will always act in your best interest. I know this might be a little unsettling knowing that there are limits but I will highlight them and break them down a bit more for you. Remember, you can always discuss this with your clinician if you have more in depth questions or just want to chat about it a little more. Some of the limits of confidentiality occur when there is reasonable grounds for a clinician to believe there is an imminent risk of danger to either yourself or to others. There are very specific guidelines put in place to measure the risk of danger before confidentiality is breached. Following the guidelines put in place help us to protect you and others and it will be done in the least intrusive way possible. Another limit that is very similar, is if there is reasonable grounds for a clinician to believe a child is need of protection due to physical harm or neglect. Other limits of confidentiality are when information is required for legal proceedings or when required by other aspects of the law. I want to highlight that just because there are limits to confidentiality, that does not mean you should feel like you can’t talk to your clinician! As I previously mentioned, these limits are put in place to protect you and not to hurt you. During your sessions, you should feel comfortable enough to disclose any and everything that you want to talk about. What if I want someone to have access to my information? Just like there are times where your clinician may be required to disclose information, there are times where you may want us to disclose information. This could be to a doctor, for insurance, regarding work or school, or just to allow another friend or family member to receive information. If this was ever the case, all you have to do is let us know and we can send over what we call a “release of information” form over. With this form, we obtain your signature and more importantly your informed consent to release information to the person you have indicated on the form. This could be something as general as allowing a family member to receive your invoices or as detailed as providing your doctor with more in-depth information. It just deepens on what you allow us to do! ​ Concluding Remarks At the end of the day, our main goal is to keep you safe and ensure you feel supported and heard. We never want you to feel as though you can not talk to us about your experiences or feelings. When we inform you of the limits of confidentiality we are doing it so you know what to expect if that were to ever happen, we don’t want you to feel blindsided! If you ever have any questions or just want to learn more you can always ask your clinician for more information and they will be happy to explain things to you in more detail. The more comfortable you feel, the more you will gain from your sessions. As always, we are always here to answer any questions you may have and to lend a shoulder for you to lean on when needed. ​ Thanks for reading, Dana Qablawi About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com .

When does “having a few drinks” or being a "social drinker" become a problem? Many people like to unwind with a drink now and then, or have a drink socially when out with friends or family. Unfortunately, many people grow up in families where they are not taught how to self-regulate their emotions. Instead, they reach for a pick me up, whether that’s food, alcohol, shopping, sex or drugs. This is a normal human response; we don’t want to suffer, we want to feel better right away. But if your only coping mechanism for a bad day or a stressful situation is alcohol, it may be time to seek support, to learn some other coping strategies. How do you know whether your drinking might be becoming a problem? Problematic drinking includes: Having 3 to 4 drinks at once Drinking alone Drinking many times in one week Not remembering what happened when you were drinking (“blackouts”) Signs that your drinking is becoming a problem: You often end up drinking more than you intended to You’ve tried to cut down on drinking but you’re not able to You spend less time on activities you used to enjoy, and instead, you spend that time drinking The urge to drink reoccupies your mind; you can’t seem to think about anything else Your drinking has led to behaviours that have put yourself or others at risk such as drunk driving or unprotected sex Higher tolerance: you need to drink more than you used to, to get the same effect Once the alcohol wears off you experience withdrawal symptoms such as tremors, sweating, insomnia, nausea Reach out for support. Your therapist will provide a judgement-free space where you can explore triggers for drinking and build a plan to prevent future episodes, including emotional regulation strategies and building a support system and self care plan. At Anchoridge we have several clinicians who specialize in addictions, but there are also many community resources as well: Across Ontario: ConnexOntario: 1-866-531-2600 CAMH: Addiction: An Information Guide Drug and Alcohol Helpline: 1-800-565-8603. Breaking Free: online program for substance abuse Kitchener/Waterloo Region: Here 24/7: Addictions, Mental Health & Crisis Services Waterloo-Wellington Rapid Access Addictions Clinics Grand River Hospital: Withdrawal Management Centre Kitchener Waterloo Community group programs through the House of Friendship Oakville/Halton Region: Oakville/Halton Region: Adapt Halton: www.haltonadapt.org Mississauga/Halton Region: Rapid Access Addiction Medicine (RAAM) Mental Health - Integrated Addiction Medicine Clinic Hope Place Centres: P-A-T-T-E-R-N-S Family Program: provides individual and family and group counselling for people affected by another person's alcohol and/or drug use Hope Place Centres: Women's Residential Addictions Treatment London region: CMHA: Thames Valley Addiction and Mental Health Services Take the first step by booking your intake call today. About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com

Hormones have a significant impact on mental health. For women, as the sex hormones estrogen and progesterone shift throughout the menstrual cycle, it can cause changes in mood. Premenstrual syndrome is a common collection of symptoms seen in the luteal phase (the second half of the cycle) that is brought on by a drop in estrogen and increase in progesterone, and then, as it gets closer to menstruation, a drop in progesterone as well. These hormone shifts can cause both physical and emotional premenstrual symptoms such as: Irritability Rejection Sensitivity Sadness Increased fatigue Insomnia Anxiety Bloating Pain and inflammation Headaches Changes in appetite Changes in libido Premenstrual syndrome can certainly impact one’s daily life, but when the mental emotional symptoms are severe, it could be premenstrual dysphoric disorder (PMDD). Women with a history of trauma, or pre-existing mental health conditions are at a higher risk of PMDD. Women with PMDD may have typical PMS symptoms, but often explain that they feel like a different person for at least 1 up to 2 weeks per month. They have marked emotional changes including: Crying spells Sensitivity to rejection Feelings of unworthiness Withdrawal from activities Increased conflict or issues with relationships When these changes take a toll on a woman’s ability to live her daily life, or start to significantly impact her relationships, it may be time to seek additional support. There are both physical and emotional supports available for PMDD. Physical supports would include working with your primary care practitioner to balance your hormones. Our team of clinicians includes several clinicians that specialize in women's mental health related issues. If you're struggling with premenstrual mood changes that impact your daily life and ability to function, we are here to help. Get started by booking your intake call today. About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com

When you're seeing a therapist, throughout your sessions together, you may encounter moments of silence that feel awkward and uncomfortable. As you embark on this path together, it's essential to understand that these silences are not only normal but also vital for your growth and healing. In this blog post, we'll explain why embracing these awkward silences can lead to deeper understanding and self-awareness in our therapeutic process. The Uncomfortable Nature of Silence We understand that awkward silences can be unsettling, leaving you wondering if you should say something or if we're wasting valuable time. However, it's important to recognize that these quiet moments serve a purpose in therapy. Allowing Space for Reflection During our sessions, we intentionally create a safe space for you to reflect on your thoughts and feelings. These silences provide the opportunity for you to delve deeper into your emotions and experiences. In the absence of immediate conversation, you may find profound insights and realizations about yourself, which might have otherwise gone unnoticed. Processing Difficult Emotions It's completely natural to experience emotional discomfort, especially when discussing challenging topics. Awkward silences can arise when you're trying to articulate your feelings or when emotions become overwhelming. Instead of rushing to fill these silences, we encourage you to allow yourself the time to process your emotions at your own pace. This gentle approach supports emotional healing and prevents feelings of being overwhelmed. Encouraging Self-Discovery In these moments of quiet, you have the opportunity to explore your inner world without distractions or judgment. The absence of immediate conversation allows you to connect with your thoughts and emotions, leading to self-discovery. This increased self-awareness empowers you to make positive changes in your life and fosters personal growth. Fostering Trust and Vulnerability We value the therapeutic relationship we share. When we allow these silences to exist, it demonstrates our acceptance of your process and our respect for your thoughts and feelings. This, in turn, hopefully encourages you to feel safe and more open to sharing your deepest concerns without the fear of judgment. Conclusion As we continue on this journey together, we want you to know that awkward silences are a natural and integral part of our therapeutic process. Embracing these moments allows for reflection, emotional processing, and self-discovery. Our work together is built on trust, vulnerability, and acceptance, and these silences are just one way we create a safe space for your growth and healing. So, let's navigate these silences together, knowing they can lead to profound changes and deeper understanding of yourself. We are here to support you every step of the way. Thanks for reading! - Ebru Ekmen About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com

Back to school can be both an exciting, and anxiety-provoking time of year, especially if it's a new school. For some children, they may have a great deal of anxiety about change in general, which could include school. Try to put yourself in your child's shoes and remember your apprehension about going back to school. It's important to validate their feelings so they feel heard, but also problem solve and plan together so they learn valuable coping skills they can use to emotionally challenging situations. Ask them what they're most worried about. Ensure your children that it's normal to have worries or fears, especially when it comes to new situations. Even adults get worried or scared to try new things. They may be worried they'll get a teacher they don't like, or their friends won't be in their class. Or maybe there are bigger concerns such as bullying. Use "what if" statements "What if" your friends aren't in your class - what would happen? They may say something like "I won't have any friends to sit with" or "I can't make new friends, no one likes me." It's important to validate that fear, before moving on and trying to convince them that things will be ok. Instead of just reassurance, practice problem solving. While reassurance can be helpful, it's also important to use problem solving and make a plan for the worst case scenarios. You might say, " That would be too bad, I can see how you would be concerned about that." but then remind them that they would still see them at recess and after school. Maybe you could plan some play dates in advance so they know they have guaranteed time to spend together. Eventually, when you work through each of these situations together, they will see that they don't have as much to worry about as they thought; it helps them to realize that some of these things may not even happen, and that even if they do, they will be ok. However, if bullying is one of their worries, be sure to put together a plan so they feel safe and confident in their ability to deal with bullies. Focus on the positive Ask them what they like the most about school - what are they looking forward to? Perhaps they're looking forward to learning about a particular topic, show and tell, or playing at recess with their friends. Focusing on the positive helps foster a mindset of resilience and optimism. It also helps them feel confident that they have things to look forward to and shifts their mindset out of fear and into hope and excitement. Make "back-to-school" fun Help them get excited about back to school by picking up new school supplies or maybe a new outfit. Offer to make their favourite dinner on the first day back. Offer Regular Support New things are scary for kids. Remind your child that no matter what happens, you are always there to listen and support them. Having a safe space to land after an emotionally hard day at school can make a big difference in how your child adapts to changes and new experiences. Because kids crave routine, it may be helpful to set aside a check in time each day where they can come to you with their concerns and feelings. Prepare and Practice If your child will be walking to school on their own, in the weeks leading up to school, especially if it's a new school, it may be helpful to walk the route with your child to school several times so they get comfortable navigating their way. On the first day, if you can't walk with them, have a loved one or older friend or family member walk with them and drop them off. Keeping Your Cool Children take cues from the adults in their lives - when you remain calm and confident that things will be ok, they will take that cue and it will make drop off time easier. Be firm yet confident with your child when saying goodbye, instead of giving into tears or tantrums. Ask them why they're upset, talk it through briefly, then say goodbye. Don't Forget To Cover the Basics Anxiety can contribute to poor sleep or appetite. Support your child in obtaining optimal sleep by having routines, encouraging daily movement, and a calming bedtime routine as well as proper nutrition as it will go a long way to helping them manage their worry and emotions in general. If your child is having a hard time coping with their feelings and even avoids "normal" school related activities such as playing with friends or joining a sports team or club that they would normally be interested in, don't hesitate to reach out for support. About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com

When you're living with chronic illness, it can dramatically impact your quality of life. You may feel limited in terms of your ability to work, do household activities, be a parent or caregiver. You may feel that you're letting others down by having to back out of commitments. You may feel that you're not good enough because you can't do what other people seem to be able to do so easily. However, it is possible to live well with chronic illness. Don't Let Your Condition Define You While you may identify with someone who has a particular illness or condition, don't let it define who you are as a person. If you're not sure who you are, sit down and journal on it. Odds are you are many things to many people. Our society tends to place a great deal of focus and value on productivity and wealth. That can make people who aren't able to work full time, or work at all, feel they are lesser than. But just because our society says it's the most important thing, doesn't mean it is. You have a lot to offer, beyond just what you do to fill your day. Maybe you make people laugh, or you're compassionate and caring. Maybe you're a good cook, or an excellent pet parent. Maybe you've intelligent and are great at sharing knowledge with others or coming up with new creative ideas. Maybe you're a talented artist or musician. Remember who you are as a person inside, and remind yourself every day that you are so much more than your illness or your day filler. Ask for Help If you are someone who has always been quite independent, but you are finding that you aren't able to do the things you used to do, it may feel quite difficult to ask for help. You may feel ashamed, but the truth is, the people that care will be happy to help you. In fact, for many people, helping others makes them feel good and they truly enjoy it. Start with something small. It may feel awkward or uncomfortable, but asking for help is a sign of strength. Seek Support Living with a chronic illness can feel all consuming. It can be hard not to worry about the "what ifs" and feel that other people just don't understand. Whether you join a support group for people with your condition, have regular coffee dates with a friend you trust, or seek counselling, seeking support is critical for your mental health. When you feel heard and understood, it also helps your body heal. Redefine Your New "normal" Maybe you used to work full time and now you spend most of your time at home, or maybe you used to spend all day minding the children on your own, without any help and very little time to rest or care for your own needs. When you're living with a chronic illness something has to give; you need to define your new "normal" and adjust your routine so that your body doesn't suffer from pushing it beyond it's means. Just like anyone else, you deserve a good quality of life. This may mean working part time instead of full time, asking for a loved one for to watch your children for the afternoon while you rest, or investing in treatments to help your body feel better such as massages. You may need more sleep, or to eat differently than you used to, and that's ok. Listen to your body and try to honour its needs for rest and nourishment. Whatever your new "normal" looks like, it's ok; don't let comparison with others, or other people's judgement make you feel less-than. You are simply honouring your body's needs and doing what is best for you. Set Boundaries For some people that have a lot of responsibilities such as running a business or someone who is an employee and expected to work overtime, setting boundaries is critical. Be firm and confident that this is what you need (no explanation needed) and that you would appreciate their understanding. This may look like having strict working hours of 9 to 5 or as a business owner, it may involve you asking a trusted employee to step up in your place when you're "off the clock" or on vacation. Maybe you're a stay at home Mom, but your family or in-laws like to pop in unannounced. It's important to set boundaries here as well, as you shouldn't have to entertain family when you're not feeling well, and pushing yourself beyond your limits will make you feel even worse. Let them know you value spending time together, but that you enjoy it more when it's planned ahead of time so you can ensure you're feeling your best. Setting boundaries helps you feel better both physically and emotionally. It can feel scary or awkward at first, but you'll find it gets easier with practice. Listen To Your Body In a society that honours fatigue and busy-ness as a badge of honour, it can feel almost rebellious, or make you feel guilty to honour your body's needs for rest, or unplugging from technology. And yet, it's critical for your health and mental wellness. This is part of what finding your new normal entails; if you're finding you need a nap mid afternoon, then plan your day accordingly. If you're finding you need to rest on the weekend rather than going to visit friends, then honour that. You may feel guilty, but ultimately your body will thank you. If you're finding living with a chronic illness is impacting your mental wellness, we are here to help. We have several clinicians who specialize in supporting people with chronic health conditions. To learn more about our clinicians that offer support for those with chronic illness click here. Book your intake call to get matched with the best clinician for your needs. About Anchoridge Counselling Services At Anchoridge Counselling Services, we provide compassionate, client-centred support for individuals, couples, and families. With locations across Ontario, our team of experienced psychotherapists and social workers is committed to helping you navigate life’s challenges with evidence-based strategies and a supportive environment. Whether you're seeking support for anxiety, depression, trauma, relationship issues, or personal growth, we’re here to help. Our mission is to guide you toward resilience, healing, and a stronger sense of self. Explore our services or connect with a therapist today at www.anchoridgecounselling.com