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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

Even though we have come a long way, there still exists a great deal of stigma surrounding mental illness in North American culture, and other cultures as well. This stigma often prevents people from speaking up and getting the support they need and deserve as they feel ashamed or scared to admit that they are suffering. It takes courage to speak up when you are struggling, especially if you live in a culture, or come from a family where the idea of mental illness is stigmatized. This may be even more prevalent in some social classes than others, or in certain careers, where a high level of performance is demanded. The truth is, everyone struggles with their mental health at some point in their lives, whether they are diagnosed with a mental health condition or not. This has become even more common since the COVID pandemic. Historically, mental illness was stigmatized because we didn't understand why a person was suffering - the reason for the anguish or different behaviour. Some cultures believed the person was possessed and they were sent away, or locked up in an institution. We have come a long way with modern psychology - we now understand there are cultural, physical and interpersonal causes of mental health concerns, and that everyone deserves support and access to care. However, the stigma still lingers. The irony is, our culture contributes to mental illness by perpetuating this stigma and the idea that our goal is to be productive and happy all the time, when in reality, that is not the truth; it's not the main reason we are here on this Earth. You are so much more than your job, how much money you make. You are allowed to have bad days. For many people it may feel too scary to go against the grain, against the societal norms and speak up. But here's the thing: we are only human; in any given day we can experience a wide range of emotions, and sometimes we have a hard time dealing with these emotions, especially if we are not given the skills to understand why we're having them or how to cope in a healthy way. Because most of us are not taught emotional regulation skills in childhood, we cope the only way we know how - by avoiding the emotions - suppressing them, and distracting ourselves with things to make us feel better, whether that's food, shopping, social media or exercise. However, emotions that are suppressed rather than addressed, eventually resurface, and can contribute to coping behaviours that have a negative impact on our lives and our relationships, even on our physical health. That means, avoiding emotions won't make them go away; they need to be addressed and processed in order to heal. That concept may feel foreign and uncomfortable to you, and that's ok. That's where working with a clinician in a safe therapeutic setting is critical to moving through that initial discomfort and beginning the healing process. Take the first step in breaking the stigma and getting the support you need by booking an intake call with one of our experienced clinicians. We are a judgement-free, inclusive space for all people, and we welcome you with open arms. Let us be your anchor. 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

Many people start to notice feeling more down or a shift in their general mood when the days get shorter and darker. Seasonal Affective Disorder (S.A.D) is a form of depression that affects 2 to 3% of people from the fall to the spring. If often starts with the time change in the fall due to less sunlight exposure. It's also referred to as the "winter blues", even though it tends to start in the fall. S.A.D differs from typical depression as it only tends to affect the person from the fall to the spring, whereas typical depression is year round. However, it is possible to have depression as well as S.A.D. Symptoms of Seasonal Affective Disorder include: - feeling more tired than usual - withdrawal from normal activities you'd enjoy - changes in appetite (less or more) - feeling more irritable or short tempered than usual - low motivation, or poor ability to focus - wanting to sleep more than usual, or difficulties with sleep Many of these are symptoms of depression, but if you only feel this way from the fall to the spring, it could be S.A.D. Scientists aren't sure exactly what causes S.A.D, but it's thought that a lack of sun exposure could affect the levels of brain chemicals that impact mood, such as serotonin. It's thought that deficiencies in vitamin D may also contribute to low mood and S.A.D, as especially in more northern climates, our skin has much less exposure to sunlight in the fall and winter months; the main way our body produces vitamin D. If one of your symptoms is insomnia, know that lack of sleep in and of itself can also contribute to low mood and depression. There's no need to suffer; you deserve to feel good all year round. Living with untreated S.A.D would mean almost half your life is spent suffering. S.A.D can keep you from enjoying all that the colder months have to offer; quality time with friends and loved ones, playing in the snow, enjoying a cup of cocoa or a crackling fire and a good book. How to manage Seasonal Affective Disorder - counselling: talking about your concerns helps ease the burden on your mind, helps you feel heard and understood, which is critical for mental wellbeing. It also gives you insight into mental patterns that may no longer be serving you and may be contributing to your low mood. - support from family and loved ones: humans are social beings; we crave connection and support from others. It supports our self worth and makes us feel more capable to deal with the hard times. It may be tempting to retreat into yourself and feel that you don't want to "be a burden" to loved ones, but those that truly care will be happy to be there for you. - exercise: try to make a lunch time walk a habit to get sun exposure. Moving your body is proven to boost your mood and help you achieve deeper, more restorative sleep. - light therapy: exposure to bright light (full spectrum, 10,000 lux or higher) in the morning can help boost mood and reset your circadian rhythm - your body's natural sleep-wake cycle. - get on a regular sleep schedule and work on sleep hygiene: keep your room cool, dark and quiet, avoid screens 2 hours before bed, avoid alcohol and eating before bed. Your body likes routine; try to go to bed at the same time every night, and wake up around the same time each morning. Research shows you may need one or two extra hours sleep in the winter months. If you're struggling with getting to sleep or staying asleep, try practicing deep breathing or meditation before bed. - morning sunlight exposure: try to get as much light exposure as you can, especially in the morning. This sets your circadian rhythm and regulates your hormones that control your sleep wake cycle as well as your mood. - medication (antidepressants) : if you've tried the above and you still find yourself struggling, you may wish to try medication, if it's recommended and prescribed by your doctor. If you're struggling with depression, or with what you think might be S.A.D we are here to help. Book your free intake call today 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

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 and 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.  Finding Ways to Positively Manage Your Mental Health This 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 situations are unique, and the circumstances around us are unique. It's 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. Giving yourself permission to feel your emotions can go a long way. When we try to deny our emotions and feelings, this 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: 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 can change and that, no matter what happens, you get to choose how you want to feel. You can still have a good time, even if things don't go according to plan. Tip 5: Establish Boundaries Learn to say no to extra commitments or activities that will overwhelm you. Set clear boundaries with family and friends about what you can and cannot handle. If there is a challenging part of your life that you're dealing with and don't wish to discuss, let your loved ones know ahead of time. Tip 6: Delegate & Ask For Help You don't have to do everything on your own. If you're hosting an event, delegate tasks to family members or friends to share the workload. That way you can feel less frazzeled and are more likely to actually enjoy yourself after all your hard work. Tip 7: Stick to a Budget Financial stress can be a significant source of holiday anxiety. Set a budget for gifts, decorations, food and festivities and stick to it, to avoid overspending and the stress that comes with it. When it comes to gift giving, it may be necessary to speak to loved ones to set clear boundaries on how much each person will spend. Extended families with young children may choose to only give gifts to the children and not the adults, to avoid overspending. Tip 8: Practice Mindfulness Take a few moments each day for mindfulness practices such as writing down 3 things you're grateful for, deep breathing or meditation. This can help you stay present, reduce stress, and improve your overall welbeing. If you want to try breathwork or meditation but aren't sure where to start, search for a guided meditation on your favourite music platform or YouTube. Tip 9: Celebrate in Moderation While it's tempting to indulge in holiday treats every time they're offered, try to maintain a balance. Ensure you're still eating regular, balanced meals outside of holiday events - this can help keep your blood sugar stable which helps with mood and prevents strong cravings. Overeating and excessive drinking can contribute to feeling physically and mentally unwell, including feelings of guilt or shame. Alcohol use can also worsen sleep and mental health. Tip 10: Connect with Loved Ones Reach out to friends and family for support. Share your feelings and let them know how they can help. Sometimes, just talking about your feelings can be therapeutic; it helps you feel heard, understsood and cared for, and as humans, we all need to feel that way. Ti p 11 : Create New Traditions If old traditions are causing stress, consider creating new ones that align with your current circumstances and priorities. If finances are tight, perhaps instead of a gift exchange you do a cookie exchange, a gingerbread house building contest or go skating. Tip 12: Laugh and Have Fun Don't forget to have fun! Watch a funny movie, play games, or engage in activities that bring joy and laughter. Laughter naturally boosts the body's feel-good endorphins as well as mood boosting serotonin and dopamine. It also creates connection and a sense of bonding with those you love. Remember, the holidays are about spending time with loved ones and creating positive memories. By taking care of yourself and implementing these strategies, you can navigate the season with greater ease and enjoyment. 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.  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

Taking that initial step towards counselling can be very nerve wracking. But it is something you should also be very proud of! The first question clients typically ask at the start of their journey is “what are the different types of mental health care providers?” It can be overwhelming trying to differentiate between the different professions so we are going to break it down and go through them. This way we can get a better understanding of the different professions and their roles. Before we begin it is important to note that social workers, psychotherapists, psychologists, and psychiatrists are all regulated professions. What is a Regulated Profession? When we refer to a profession as regulated, that means that the job requires a certain level of education and training. This is to ensure that the services provided are conducted in a safe, professional, and ethical manner to benefit the general public. Let's break down the differences between different types of regulated mental health professionals. Social Workers To become a social worker an individual must obtain a Bachelors of Social Work undergraduate degree. They can then complete a Masters of Social Work degree and can become registered through the Ontario College of Social Workers and Social Service Workers. (MSW, RSW) You can typically find social workers working in hospitals, social service agencies, community centres, schools, and even private practice, like us. Often times, counselling sessions with social workers can be claimed by insurance, but every insurance plan is unique, so check with your employer. ​ Psychotherapists Psychotherapists are registered with the College of Registered Psychotherapists of Ontario (CRPO). They are required to complete an undergraduate program and master’s degree. This typically means they can have a variety of educational backgrounds for their undergraduate but then have completed a master’s in counselling. To be registered with the CRPO, psychotherapists must complete 450 hours of direct client work and 100 hours of clinical supervision. While they are practicing with supervision, they are a registered psychotherapist qualifying (RPQ). Once they have completed their supervision hours and exam they become a Registered Psychotherapist (RP). Often times, counselling sessions with psychotherapists can be claimed by insurance, but every insurance plan is unique, so check with your employer. ​ It is important to note that while Social Workers and Psychotherapists can provide counselling services and use a number of treatment modalities, they are not able to provide a diagnosis or prescribe medication. How Social Workers and Psychotherapists Practice Both social workers and psychotherapists use "talk therapy" and use similar therapeutic approaches including cognitive behavioural therapy (CBT), dialectical behavioural therapy (DBT), acceptance and commitment therapy (ACT), EMDR and more. They often give "homework" - worksheets or other mindset practices to help their clients with making change towards their mental wellness goals. They may also recommend specific books, courses, support groups or other resources to support their client. Psychologists Psychologists are mental health professionals who have received a doctorate degree in the field of psychology. Just like a psychotherapist, a psychologist must complete a certain number of supervised hours. In terms of supervision hours, psychotherapists require 100 hours of supervised work whereas psychologists require 1500 hours of supervised clinical work. Along with the clinical work, a psychologist must also complete written and oral examinations before they can become registered. One of the differences between social workers and psychotherapists versus psychologists is that psychologists are able to provide a diagnosis, complete psychological assessments. These assessments include emotional and behavioural disorders, learning disabilities as well as Autism spectrum disorders. Psychologists also offer talk therapy. The main difference between psychologists and psychiatrists is that psychologists are not able to prescribe psychoactive medication (such as antidepressants) to their clients. Psychiatrists When we refer to someone as a psychiatrist we are referring to a medical doctor. They would be required to attend medical school, just like a family doctor would. When it comes to their residency, they would specialize in the field of psychiatry. The field of psychiatry is a branch of medicine that focuses on diagnosing and treating emotional and behavioral disorders, learning disabilities as well as Autism spectrum disorders. Just like a psychologist, psychiatrists are able to diagnose mental health conditions, but the main difference is they are able to prescribe psychoactive medications. Most psychiatrists do not offer talk therapy. It is important to note that out of all the professions we spoke about, psychiatrists are the only ones who would be covered by OHIP in Ontario. We Are Here for You Here at Anchoridge, we offering counselling with both registered social workers and registered psychotherapists. Each profession includes their own strengths, skills, and scope of practice. For therapy to be effective, it's important to feel comfortable and a good connection with your therapist. Our intake process is designed to match you with the right clinician so you can get the most out of your sessions. The ultimate goal is that you feel comfortable with your clinician and supported throughout your journey. Ready to get started on your mental wellness journey? Book your intake call today by clicking below. 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 ​

February isn't just for couples in love, it's about self love, too! In this blog we'll share our top tips for self care practices that allow you to have more love for yourself, which can have a dramatic impact on your mental wellness journey. Self Compassion & Self Talk Try tuning into the things you tell yourself throughout the day - would you say that to a friend? Once you recognize some of the negative things you may be telling yourself (self-defeating thoughts), journal or think through what you can replace them with (self-affirming thoughts). Maybe instead of "I'm so lazy." you can replace it with "When I'm tired or overwhelmed, I deserve to take a break and rest." Instead of "I'll never be able to do this." replace it with "I believe I can succeed." Notice how you feel when you replace self-defeating thoughts with self-affirming thoughts. Happier? More calm? Check out one of our Anchor Bookshelf reads: Self Compassion and her related workbooks. Celebrate You Journal on what you love about yourself. If it's hard to come up with something, think about things that people have complimented you on. Maybe that you're hard working, or that you have a big heart and you're a good friend. Maybe it's your amazing cooking or baking. Maybe it's that you're a good role model for your kids or nephews and nieces. Celebrate what makes you, you! The more you focus on the things you love about yourself, instead of fixating on the things that you don't like, the more you'll build self love, self esteem and confidence. Affirmations First, think about how you want to feel. Then, create 1 to 3 sentences that resonate with you. This could be something like "I am strong. I am capable. I deserve happiness." This is an affirmation which can be helpful in reprogramming your inner self talk and beliefs about yourself. Some people find it helpful to write it down on a sticky note and put it on the bathroom mirror, fridge, set a reminder on your phone, or somewhere you'll see it several times per day. If you need some ideas to get you started, check out these self love affirmations from Oprah Daily. Schedule in Time for the Things that Bring You Joy What makes you feel good? We all know what we like to do, but how often do we make time for it? Making time for the things that bring you joy is telling yourself that your happiness matters, and the more you do it, the more you'll notice your mood improve! So what makes you feel good? A walk on a trail with your dog? Coffee with a friend? Reading a good book? Put it into your calendar for this week and make it a non-negotiable. Listen To Your Body Instead of pushing your body to its limits, which can lead to symptoms of burnout including lack of motivation, headaches, fatigue, feeling numb or zoned out, instead try tuning into what your body is telling you and honouring it's needs for rest, nourishment, connection or time alone. What is your body telling you today? If you have symptoms like a headache or stomach ache it's often trying to communicate with you. But don't overwhelm yourself with trying to change too many things at once - pick one small change and practice it as often as you can until it becomes a habit, and then try adding something else. Be sure to celebrate every small win you have along the way! Set Boundaries A big part of self love and self respect is being able to set boundaries. That can include both work and your personal life. Boundaries make it easier for you to reserve your energy and mental resources for the things that matter most to you, instead of feeling drained by the demands of others. It can feel uncomfortable and scary at first if you're not used to it. But once you start doing it you'll notice how much better you feel. Most importantly, remember that we are here for you when you need support! Book your free intake appointment today to get matched with a clinician and start your counselling journey. 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

3 Affirmations for Queer Folks  In a world where queer folks can often hear damaging and negative messages about who they are, it is important to hear and remember positive messaging that can help build us up. There are so many wonderful elements of being queer, and as I’ll mention again throughout the article, your queerness is beautiful - even in the face of negative messages.  We want to help you remember all the things that make you so wonderfully and uniquely you. Below are three positive affirmations for queer folks, reminding you that you are valid in your queer identity, and that your queerness is beautiful.  Your Queerness Doesn’t Have To Make Sense To Everyone  If you find yourself feeling as though you don’t fit neatly into one specific label, your queerness is still valid! Labels can be a great tool for people to explain a part of themselves and their experience to others quickly. However, with that being said, if you don’t fit neatly into one category, that is okay! Labels work for us - we don’t have to work to fit into a label. The labels created by society are not a determining factor of who we are and our place in the world. The Pride Flag’s rainbow represents a spectrum of light when light shines through a prism. Rainbows in the sky don’t have rigid colours with clear ends and beginning. Instead, they are a beautiful spectrum of vibrant light and colour, just like the queer community, we exist on a spectrum. If your queerness doesn’t make sense to everyone, if you are still figuring yourself out, or if you don’t fit neatly into a category, you are still valid. Just remember, like a rainbow is beautiful….so are you. You Are Valid In Your Queer Identity Your queer identity is still valid even if you are privately identifying as an individual on the 2SLGBTQIA+ spectrum. Many individuals are private about their queer identity for various reasons such as fear of rejection, and safety. Even if you have people around you invalidating your queerness or brushing it off as “just a phase” that will eventually pass, know that your queer identity is valid. In the face of negative and invalidating messages about queer identity, it can be easy to internalize harmful ideas. When we are constantly being told our lives are not valid, it can start to have an impact on our confidence and our sense of worth. We are here to tell you that you are worthy of everything and anything. Your identity does not make you any less important or valid. Your queerness is good!  There are so many messages out there that could cause queer folks to feel shame about themselves - I know I’ve heard my fair share! Let me remind you that your queerness makes you unique. Just by existing, you are challenging rigid and harmful norms, no matter where you are on the spectrum.  For example, non-binary folks challenge norms that the gender you were assigned at birth determines characteristics about you and how you should fit into society! Secondly, queer folks have a long legacy of building up their communities and creating chosen families in the face of rejection. Lastly, existing authentically as yourself can invite others to do the same - whether or not they are queer! Your queerness is not wrong, shameful, or bad. Your queerness is beautiful.  Concluding Thoughts Navigating the way the world responds to queerness can take a toll on your mental health. Whether you are navigating your coming out, life changes in the wake of coming out, discrimination, social pressures, or gender dysphoria, these factors can take a toll on your mental wellbeing. Here at Anchoridge Counselling Services, we have several counsellors who specialize in supporting individuals part of the 2SLGBTQIA+ community and the unique hardships that come along with it. Additionally, all of our admins and clinicians are here to support you and make you feel welcomed and safe. We are a safe, judgment free, and inclusive environment who will always accept you for who you are! Regardless of where you exist on the spectrum, and regardless of whether or not you have invited your whole community, a few select friends, or even just yourself into knowing you fully, you are beautiful, you are valid, and your queerness is a part of what makes you so wonderfully you!  To read more about counselling for 2SLGBTQIA+ folks at Anchoridge, please visit our 2SLGBTQIA+ Therapy  webpage. If you have more questions or are looking to get matched with one of our clinicians for support please give us a call or book an appointment online! We are always here to support you and will do everything we can to provide you with a safe environment to find yourself, all while supporting you in ensuring you are loving yourself. If you're seeking support, click below to book your intake session below to get matched with a therapist and start your mental wellness journey 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