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PCOS: A Common Disorder That's Uncommonly Addressed. Polycystic Ovarian Syndrome (PCOS)  is a chronic condition impacting the hormone levels in women, affecting the ovaries and periods. When a woman's body doesn't make enough ovulation hormones, it disrupts the ovulation portion of the menstrual cycle, which can lead to the development of cysts in the ovaries. These cysts release the hormone, Androgen, which further disrupts the menstrual cycle, causing irregular periods   What are the symptoms of PCOS? The most common symptoms of PCOS include: Irregular periods (either missed periods or excessively long periods),  Excess unwanted hair growth (especially facial),  Cysts in the ovaries,  Weight gain (especially around the belly),  Acne,  People who have PCOs are also more likely to have conditions such as: Issues with Fertility,  Type 2 Diabetes, High Cholesterol, High Blood Pressure, Endometrial Cancer  PCOS and our Mental Health Not only does PCOS affect our bodies, but it also impacts our mental health. Being a hormone imbalance disorder, that imbalance can impact our brain chemicals, causing mental health conditions; however, the fact of having to deal with PCOS can also lead to the development of mental health conditions as well.  Those with PCOS often experience: anxiety,  depression,  OCD-like symptoms around picking and plucking skin and hair, and negative body image. In some more extreme cases, those with PCOS can develop: OCD,  Bipolar Disorder,  Sleep disorders, And eating disorders.  Stigma also plays a huge role in the impact PCOS has on our mental health. Not only is there stigma surrounding mental health, but the symptoms of PCOS itself are stigmatized, too. People often feel shamed for symptoms such as weight gain, acne, and excessive unwanted hair growth. People with PCOS can spend countless hours at the gym and still not see results. They can spend money, time, and time again on acne products, only for more to grow in. They can constantly pluck their hair or spend money on hair removal, only for it to come back a few days later. Without treating the hormone imbalances, PCOS symptoms are persistent and can cause a lot of frustration and feelings of shame. PCOS affects around 10% of women; however, 70% of those with PCOS are undiagnosed due to symptoms being overlooked.  However, treatment is where yet another factor comes in that can impact our mental health. The unfortunate reality is that many of those with PCOS are not taken seriously by doctors when they bring up their concerns. There are countless stories of those going to their doctors and having their symptoms brushed off and not taken seriously, or blamed on other things, such as client weight or if they are eating too much sugar.  This is very frustrating and disheartening for those looking for help and answers. It can leave individuals feeling stuck and hopeless that things will change. This further adds to the ever-growing toll that PCOS can have on our mental health.  That being said, as more and more people bring awareness to their experiences with PCOS, the less alone we feel, and the more resources and tips that can be shared, such as discussing symptoms with a gynecologist or specialist instead of a general practitioner.  PCOS Treatments The fact is, PCOS, despite being discovered almost a century ago, is very under-researched due to the complexity of the condition and the hormones involved. Due to this, there unfortunately is not yet any cure for PCOS; however, there are some treatments and coping strategies that can help manage the symptoms:  Exercise and eating healthy can help reduce weight and the risk of type 2 diabetes.  Birth control medication can help regulate hormones during our period cycles.  Medication to manage hair growth and acne. Infertility from PCOS can be treated with lifestyle changes, medication or surgery to stimulate ovulation and IVF. Therapy to help navigate lifestyle changes and the toll PCOS can have on our mental health. Here at Anchoridge , we understand the stress that our health conditions can have on us, especially when we are left to cope with them on our own. But you don't have to cope on your own anymore. We are here to support you through your experiences with PCOS and navigate advocating for yourself and your needs. Here are some of our compassionate clinicians who can support you through coping with PCOS: Carrie (RP) Leah (RSW) Jennifer (RSW) Marian (RSW) Let’s Talk Have PCOS or think you may be experiencing PCOS? Frustrated by the lack of medical support? We are here to support you. 📍 In-person sessions available in Waterloo, London, and Oakville 💻 Virtual counselling across Ontario Book a free 15-minute consultation or explore our Medical Conditions page to get started. Supports Suicide Crisis Line https://988.ca/   Reach Out: https://reachout247.ca/   Support Line: https://certifiedlisteners.org/   Sources https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome#:~:text=PCOS%20can%20also%20cause%20anxiety%2C%20depression%20and,relationships%2C%20work%20and%20involvement%20in%20the%20community .  https://www.bbc.com/news/articles/clwwgl98dg0o   https://www.askpcos.org/   https://www.nbcnews.com/health/womens-health/pcos-diagnosis-treatment-difficult-women-rcna142430   https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos   Feature Image: Yuris Alhumaydy on Unsplash Supporting Image: Made with Canva   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 .

New School, New Environment, New Experiences. With the school year starting soon, this is a period of transition for many students. Whether it's starting high school, entering the trades, beginning post-secondary education, or switching to a new school, these transitions into unfamiliar environments can evoke a range of emotions, both positive and negative.  Feelings of excitement at meeting new people, classes you are interested in, joining clubs, and a new sense of freedom. Feeling scared of the unfamiliar, the intimidation of meeting new people, and the stress of harder classes. Pressure to find your place and identity within a new environment. You may feel some of these, you may feel all of these. And that is normal.  When starting at a new school or even a job, it can be a mix of excitement and intimidation to find your sense of self within the environment, and often people can feel out of place, especially in the beginning.  The environments we are in shape a lot of our identity, especially when we are young. The people around us and the way we interact with them, and the things we learn and absorb in school, play a large role in shaping our identities.  While school helps us shape our sense of self, our sense of self also shapes our education. Having a sense of understanding of our goals, dreams and who we feel we are can help strengthen our motivation and provide direction in a world with nearly unlimited directions. But how do we find and build that sense of identity?  There are several ways that we can find and build our sense of identity, and all of them are unique to you. Explore What Interests you: Explore activities you haven't done in a while Branch out to similar activities to ones you already enjoy Explore new activities and experiences  Get involved in clubs or organizations that interest you. Explore and create goals you care about:  Achieving goals can help provide a sense of accomplishment, bolstering our identity. Whether the goal is personal, academic, or work-related, having something to work towards that you care about can be very motivating and boost your confidence. Connect with others Join clubs or forums for things you are interested in or a part of Having others around us that share in our interests helps to support our sense of self and belonging within that community Identity is fluid; it always changes as we grow and go from place to place. Some parts of our identity we keep with us all our lives, while others come and go. When you were younger, loving to play with Legos may have been a strong part of your identity, and maybe that part of your identity has gone and been replaced with something else, or maybe that part of your identity has grown and led you to find passion in building and creating.  Our identity is ours to build and grow, and while new environments can be scary or intimidating, they allow us to build more of our identity and find new things to add to what makes us both unique and part of a community.  Here are Anchoridge  , we can help you navigate the ups and downs of the school year and build on your sense of identity. Our team of clinicians is focused and is here to support and guide you on becoming the best you you can be.  Here are some of our many clinicians who can support you through the transition into a new school environment: Jeff (RP)  Carrie (RP) Rebecca (RSW) Delaney (RPQ) Avielle (RPQ) Judy (RSW) Leah (RSW) Let’s Talk Starting a new school? Trying to find your place within a new environment? We are here to help support you. 📍 In-person sessions available in Waterloo, London, and Oakville 💻 Virtual counselling across Ontario Book a free 15-minute consultation or explore our  Student and School Stress page to get started. Supports Suicide Crisis Line https://988.ca/   Reach Out: https://reachout247.ca/   Support Line: https://certifiedlisteners.org/   Sources https://aidecanada.ca/resources/learn/community-inclusion/beyond-high-school-self-identity-and-managing-life#:~:text=your%20financial%20plan?-,Steps%20I%20Can%20Take%20in%20High%20School,Find%20a%20mentor .  https://collegejourney.ai/blog/thriving/identity-development-important-for-students#:~:text=Your%20teachers%20play%20a%20key,grow%20and%20perform%20better%20academically .  Feature Image: Moren Hsu  on Unsplash  Supporting Image: Sean Kong  on Unsplash   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 .

Oftentimes, the healing process is depicted as a massive flight of stairs where you look up to see how far you still have to go, but when you look back, you can see how far you have come. However, this depiction is not entirely accurate. While the staircase analogy is great to show how far you have come in the healing journey, it simplifies the process and doesn't give it the recognition it deserves.  Healing is more like a pathway or a maze, filled with twists and turns, looping backwards to go forward again. Healing is neither linear nor is it simple, and while there will be a lot of progress forward, there will also be setbacks along the way, and that is okay. How Stigma Plays a Role in Our Healing Journey We recognize that there is a lot of stigma when it comes to mental health care that can create barriers in the healing process. Stigma has many layers to it that impact us; however, the most impactful is our own self-stigma. Self-stigma occurs when we internalize negative beliefs, attitudes and judgments about ourselves. It affects our beliefs about our self-worth, abilities, and our capacity to heal. The shame from self-stigma can be paralyzing and make it very challenging to go to therapy. For some, the idea of going to therapy and needing help is shameful enough that they are reluctant to seek treatment. For others, their self-stigma puts pressure on them to heal within a certain time frame. Clients often worry about ‘doing well’ in therapy and worry about the shame of not doing what their therapist recommends or healing ‘fast enough’. But there is no one way to heal, there is no timeline, and healing is not always going to be smooth. In reality, the healing journey rarely follows our own expectations. As humans, we are all uniquely complex, and thus so is the healing process.   There may be times when you experience stalls or relapses in progress, there may be times when you don't do your therapy homework, and there may even be times when you stop going to therapy for months. All of that is part of the healing and growing process. Regardless of setbacks, there is no shame in the healing process, and your therapist is here to support you through all that your healing process entails.  The fluctuations in the healing process can feel discouraging; however, as here at Anchoridge, we are here to help you navigate all that your healing and growing journey is. Our clinicians approach each session with compassion and take a client-centred approach to best support each client where they are in the healing process, setbacks and all. Let us help you navigate the maze that is the healing process.   Let’s Talk Start your healing journey without shame with us. We are here to support you.  📍 In-person sessions available in Waterloo, London, and Oakville 💻 Virtual counselling across Ontario Book a free 15-minute consultation or explore our   Treatment Areas   page to get started. Supports Suicide Crisis Line https://988.ca/   Reach Out: https://reachout247.ca/   Support Line: https://certifiedlisteners.org/   Sources https://www.psychologytoday.com/ca/blog/the-whole-child/202410/is-mental-health-stigma-impacting-our-ability-to-heal#:~:text=We%20would%20never%20tell%20a,providers%20are%20discouraged%20with%20them .  https://www.brightviewhealth.com/latest-updates/overcoming-self-stigma-and-embracing-your-true-worth/#:~:text=One%20might%20believe%20they%20(%20People%20with,from%20reaping%20the%20benefits%20of%20professional%20help .   Feature Image:   Ashley Batz   on Unsplash Supporting Image Luke Jones Design , On Unsplash    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 summer season is often thought of as a season of warmth, fun, joy, and enjoying time outdoors. However, this isn't the case for everyone. With the heat and beating sun, sometimes summer is a time of elevated agitation, irritation, anxiety, overwhelm and sadness. The summer months can feel overwhelming, sticky, and leave you feeling miserable while those around you want to have more of it. If this rings true for you, you may be experiencing summer pattern seasonal affective disorder (summer pattern S.A.D.) .  What is SAD? Seasonal Affective Disorder (S.A.D.) , also known as seasonal depression, is a recurring period of depression linked to specific seasonal patterns. These periods last for 4-5 months and, while most commonly associated with fall and winter, can also occur in summer for some people. Winter pattern S.A.D . is typically brought on by the colder weather coming and the decrease in sunlight from the shortening of days, often beginning in the fall. The symptoms of winter pattern S.A.D. include an increase in feelings of sadness, hopelessness, and anxiety , a decrease in energy and interest in activities, as well as oversleeping ( hypersomnia) , social withdrawal, and overeating, especially for carbs.  So how does Summer Pattern SAD differ?  Well, on the flip side, Summer Pattern SAD is brought on by the increase in temperatures and longer days, especially in the summer months, with the high heat and humidity. Symptoms for Summer Pattern SAD include increased feelings of sadness, anxiety, and agitation , as well as reduced appetite and interest in activities previously enjoyed, weight loss and difficulty sleeping ( insomnia ).  So what causes SAD?  Well, unfortunately, it is unclear what causes SAD , and while research has looked into winter-pattern S.A.D. and has some ideas on what causes it, there is no definitive answer yet. As for summer pattern S.A.D ., more research is still needed on this side of the disorder as a whole. The biggest factors that may be contributing to summer S.A.D. are the high levels of heat and humidity experienced. Other factors that could be contributing to people experiencing Summer Pattern SAD include: Disruption in routine due to vacations, and/or children being out of school. Not being able to partake in summer vacation or activities due to health and/or finances Feelings of discomfort and isolation due to bodily reaction to heat  Anxiety around physical appearance  How do I cope with SAD in the summer? While more research is needed to determine the causes, resources from the community and researchers are available on how to manage summer pattern S.A.D. When it comes to coping with any form of seasonal affective disorder , therapy can be extremely beneficial, particularly cognitive behaviour therapy (CBT) .  Here at Anchoridge, we use CBT  to help identify the negative thought patterns surrounding your S.A.D  and help you to find and develop effective coping strategies, no matter if it's winter or summer patterned.  Here are some of our clinicians who can support you:   Frankie Lui (RSW,MSW) Leah Burton-Saliba (RSW,MSW) Avielle Castillo (RPQ) Aside from psychological treatments, there are a variety of coping strategies that may be helpful, such as: Maintaining social connections Keep active  Maintain a healthy diet Keep a proper and consistent sleep and hygiene schedule  Keep cool and hydrated (I recommend a rechargeable neck fan) Plan by setting a financial budget or activity planner to ensure balance in activities, work, and rest. Make a list of things that help you destress/what things to avoid or work around. Ensure you have supports in place  Seeing and hearing everyone enjoy the summer weather can feel isolating when you feel the opposite, but you’re not alone.  Let’s Talk Think you may be experiencing Summer Pattern SAD? We are here to help. 📍 In-person sessions available in Waterloo, London, and Oakville 💻 Virtual counselling across Ontario Book a free 15-minute consultation or explore our Depression and Distress page to get started. Supports:  Suicide Crisis Line https://988.ca/   Reach Out: https://reachout247.ca/   Support Line: https://certifiedlisteners.org/   Sources: https://www.camh.ca/en/camh-news-and-stories/summer-depression   https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder   https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder   Feature image by Dan Cristian Pădureț , on Unsplash Supporting Image by George Chandrinos , on Unsplash   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 .

In a world that feels increasingly uncertain, it's no surprise that more and more people are struggling with global anxiety —a very real and valid mental health concern. Whether it’s ongoing news about climate change, war, pandemics, or economic instability, these large-scale issues can leave us feeling emotionally overwhelmed and helpless. At Anchoridge Counselling Services , we’re seeing a growing number of clients who aren't just dealing with personal stress—they're carrying the emotional weight of the world. And we get it. What Makes Global Anxiety Different? Unlike anxiety that stems from personal life stressors, global anxiety  is triggered by external events on a much broader scale. You may feel anxious after reading the news, scrolling through social media, or simply contemplating the future of our planet and society. This kind of worry can feel inescapable—and exhausting. Many people report: Difficulty concentrating Trouble sleeping A sense of hopelessness about the future Feeling emotionally drained or disconnected Global anxiety is often tied to a deeper existential fear, like "What kind of world are we living in?" or "What’s going to happen to future generations?" It can feel lonely, confusing, and at times, paralyzing. Therapy Can Help You Cope and Reclaim Control You don’t have to carry this burden alone. At Anchoridge, our therapists offer compassionate, evidence-based support to help you manage these overwhelming feelings. Through tools like CBT, mindfulness, emotion-focused therapy, and values-based living , we help clients: Navigate difficult emotions without feeling consumed by them Build inner resilience and grounding strategies Focus on actions that align with your values—even in uncertain times Reduce media overload and manage information intake Reconnect with hope, purpose, and agency Meet Our Global Anxiety Therapists We have several clinicians who specialize in supporting clients struggling with anxiety tied to global and societal concerns: Avielle Castillo, RP (Qualifying)  – Waterloo & Oakville Carrie Connelly, RP  – London Emma Giao, RP  – Waterloo Judy Basmaji, MSW, RSW  – London Kristen Turner, RP  – Waterloo Each brings a unique experience and a compassionate approach to helping you move forward with strength and clarity. Let’s Talk Whether you're struggling with doomscrolling, feeling paralyzed by current events, or just need someone to help make sense of it all, support is available. Global anxiety is real—and treatable. 📍 In-person sessions available in Waterloo, London, and Oakville 💻 Virtual counselling across Ontario Book a free 15-minute consultation or explore our Global Anxiety Therapy page  to get started.   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 .

At Anchoridge Counselling Services , we understand that accessing quality mental health support should be simple, flexible, and tailored to your needs—no matter where you live in Ontario. That’s why we’re proud to announce the launch of dedicated virtual counselling pages  for ten major cities across the province, making it easier than ever for individuals to find the support they need, right from the comfort of their own home. Whether you're navigating anxiety, depression, grief, trauma, relationship challenges, or life transitions, our experienced team of registered therapists and social workers is here to support you through secure and confidential virtual therapy  sessions. Why Choose Virtual Counselling? Virtual counselling offers the same effectiveness as in-person sessions, with added convenience. You can attend sessions from your home, office, or any private space without the added stress of commuting. It also allows for greater scheduling flexibility, accessibility for individuals in remote areas, and continuity of care—especially during times of change or crisis. Now Supporting These Ontario Communities: We’ve launched location-specific pages to connect residents in the following cities to our virtual counselling services : Hamilton : Access compassionate, client-centered counselling tailored to the needs of Hamilton residents. Windsor : Explore virtual therapy options for anxiety, stress, and emotional wellbeing in Windsor. Toronto : Book online sessions with qualified Toronto-based therapists who understand the unique challenges of city life. Whitby : Whitby residents can now receive professional counselling services virtually from anywhere in the region. Barrie : Discover personalized mental health support in Barrie through virtual therapy. Mississauga : Get matched with a therapist who meets your needs in Mississauga through secure online counselling. Ottawa : Ottawa residents can access therapy for trauma, grief, and more through online sessions. Brampton : Offering culturally responsive virtual counselling to the diverse Brampton community. Sudbury : Northern Ontario residents in Sudbury can now access mental health support online. Thunder Bay : Professional therapy is now within reach for individuals living in and around Thunder Bay. What Makes Anchoridge Counselling Services Different? Experienced Team : Our therapists are licensed, compassionate professionals trained in a range of therapeutic approaches including CBT, DBT, EFT, trauma-informed care, and more. Diverse Specializations : From depression and anxiety to workplace stress, grief, and family dynamics—our clinicians cover a wide spectrum of mental health needs. Flexible Scheduling : Book day, evening, or weekend appointments that fit your lifestyle. Affordable Options : We offer competitive rates and work with you to find a therapist within your budget. Ready to Begin? Wherever you are in Ontario—whether it’s downtown Toronto or remote Thunder Bay—our virtual counselling services are just a click away. Visit your city’s page today and book a free 15-minute consultation  to get started. We’re here when you’re ready. 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 .

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 .