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With the summer coming to a swift end and the school year fast approaching, perhaps you are noticing your anxiety levels rising. Elementary school, high school and college/ university students may all feel the stress of a school year for various reasons. What will I wear on my first day? Will my friends be in my class? Will my course load be too heavy? How on earth am I going to get through all those readings? It’s no wonder students feel the pressure and overwhelm that a new school year can bring, academically or socially. In this post, I will share three short but effective tips for managing your anxiety. Attend to your body Anxiety, just like other emotions, is going to impact our bodies. Maybe like me, you notice that tightness in the chest-feeling starts to mount. Maybe you start to shake or tremble; you feel restless; your heart rate increases or you get that queasy feeling in your stomach. No matter how anxiety impacts you, it's important to attend to those physical sensations. We can do so in many ways, but below are two examples: Breathing exercises. There are a plethora of breathing exercises that exist to help us to steady and regulate our breathing. Breathing, while simple, can work to activate your parasympathetic nervous system, which cultivates that sense of rest. You can try box breathing, belly breathing and other variations to help!  Progressive muscle relaxation . Progressive muscle relaxation pairs breathing with muscle relaxation. Breathe deeply in while tensing a muscle group… Breathe out and release that tension. There are many guided exercises online that will take you, muscle group, by muscle group and act as a helpful guide. Grounding Exercises When anxiety shows up, it often has us worried about something happening in the future or something that happened in the past. It can thrust us right out of the present moment, and create a cycle of concern over matters that are ultimately out of our control in the here and now. Grounding exercises help to bring us back to the present moment and reduce the anxiety we are feeling.  A simple but easy example of grounding is the 54321 exercise. In this exercise, you slow down and take a moment to become aware of your surroundings by engaging your senses. Ask yourself, what are: 5 things you can see 4 things you can touch  3 things you can hear 2 things you can smell 1 thing you can taste Grounding ourselves using our senses is a great way to bring us back to the present moment. After we do so, the third and final tool below might prove as an effective next step!  Checking the Facts The difficult and sometimes sneaky thing about anxiety is that, so often, it can have us worried about things that just aren’t true. Oftentimes our presumptions or assumptions about a situation are the real source of anxiety, rather than the situation itself. Dialectical Behavioral Therapy (DBT) has a simple but effective skill called Check the Facts  that helps us to evaluate whether our emotion is rooted in the facts or not.  First, start by identifying the prompting event that is causing your anxiety. Describe the observable facts of the situation. Then consider your assumptions, interpretations and thoughts about that event. Are you assuming a threat or a catastrophe? How else might you look at the situation? After you have taken the time to consider these matters, ask yourself, does your anxiety, its intensity and/or its duration fit the facts of the situation? Checking the facts alone can help to regulate your anxiety at the moment. Give it a try!  Back-to-school anxiety is a reality for many students and something that can persist into the school year. It’s important to remember that this experience is entirely normal, and some tools exist to help you. If you or your child/teen is struggling with back-to-school anxiety, the above tools are a great place to start. Speak to your clinician to find out how you can better manage the anxiety that comes with the beginning of a new school year. To learn more about it, start by booking a 15-minute, free of charge, Meet and Greet with Leah Burton-Saliba . Leah is a registered social worker providing counselling to 13+ population with her specialty areas being: Shame, Self-Esteem & Perfectionism, Grief and loss, Emotional Regulation, Post-Traumatic Stress Disorder (PTSD), Substance Addiction, and Faith-Based Counselling. Book Now 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

Family is at the heart of who we are—our family dynamics deeply influence our values, relationships, and emotional well-being. But when communication breaks down or individual issues begin to affect the entire household, the results can be tension, misunderstandings, and ongoing conflict. That’s where family counselling comes in. What is Family Counselling? Family counselling is a therapeutic approach that focuses on improving communication, resolving conflicts, and strengthening relationships within a family unit. Rather than focusing on just one person, this type of therapy views the family as a system, where every member plays a role in its overall health. Whether the issue stems from stress, emotional challenges, or behavioural problems, family therapy helps address underlying concerns to promote healing and harmony for all members. How One Family Member Can Affect the Entire Dynamic Families operate like interconnected webs—when one strand is affected, the entire web feels it. When one family member experiences personal challenges like anxiety, depression, or behavioural issues, it often influences how other members interact. Family tensions can arise when there's unresolved conflict, lack of communication, or misunderstood emotional needs. These changes can trigger a ripple effect, impacting each member’s role and response. For example, if a child is struggling at school or exhibiting behavioural issues, parents may feel overwhelmed, siblings may react with frustration, and the overall mood in the household may become tense. Family counselling helps identify these patterns and works to shift the dynamic so that the family can heal as a unit. Signs That Your Family May Need Counselling How can you tell if your family might benefit from therapy? Here are some signs: Constant conflicts or arguments : Recurring disagreements over the same issues without resolution. Emotional distance : Family members feel disconnected or are avoiding each other. Changes in behaviour : A family member exhibits a noticeable shift in behaviour or mood. Communication breakdowns : Misunderstandings or a lack of communication altogether. Stressful life changes : The family is struggling to cope with transitions such as divorce, illness, or relocation. Parenting challenges : Parents feel overwhelmed by their role or are in conflict about how to parent. If you’re noticing any of these signs, family counselling could provide the space and tools needed to restore balance. How Does Family Counselling Work? Family counselling sessions involve the entire family or sometimes individual members, depending on the issue at hand. A trained family therapist facilitates these conversations, helping family members to: Improve Communication : Learning to express emotions and thoughts in a constructive, open manner. Resolve Conflicts : Addressing specific disagreements and finding solutions that work for everyone. Understand Family Roles : Recognizing how each person contributes to the family dynamic, and how to make those roles healthier. Strengthen Emotional Bonds : Rebuilding trust, empathy, and emotional support between family members. The ultimate goal is to create a safe space where everyone feels heard and valued, allowing the family to work through problems together. Feeling Heard in Family Counselling One of the biggest concerns individuals have about family therapy is whether their voice will be heard in a group setting. Family counselling is structured to ensure that each member gets a chance to express their feelings in a respectful and non-judgmental environment. The clinician acts as a neutral guide, helping to facilitate balanced conversations and making sure no one is overpowered. This approach ensures that all perspectives are considered and everyone feels acknowledged. The Role of the Clinician In family therapy, the clinician plays a critical role in facilitating healthy communication and guiding the family toward solutions. Their objective is to remain neutral, helping each member identify the root causes of issues without taking sides. They use a range of therapeutic techniques—such as Cognitive Behavioral Therapy (CBT), Emotion-Focused Therapy (EFT), or Systems Therapy—to help families identify problematic patterns and work together to create positive change. A clinician also offers coping strategies and conflict resolution tools, empowering the family to navigate future challenges independently. Meet Our Family Clinicians At Anchoridge Counselling Services, we have a dedicated team of skilled family therapists who are committed to helping families heal and thrive. Here are some of our experienced family counsellors: Lolita Schmalenberg   (Waterloo) GD-C, GC-SH, RSW: Lolita brings a compassionate approach to therapy, specializing in family dynamics and helping families navigate challenges with understanding and empathy. Jennifer Aubrey   (Waterloo) MSW, RSW: Jennifer focuses on creating a safe space for open dialogue, helping families reconnect and resolve conflicts. Mary-Katherine Lowes   (Waterloo & Oakville) RSW, MSW: Mary-Katherine is passionate about empowering families to strengthen their relationships through effective communication and understanding. Family counselling offers the opportunity to address deep-rooted issues, improve communication, and restore emotional harmony. If you or your family could benefit from this type of support, our experienced clinicians are here to help guide you through the process and provide the tools needed to strengthen your family bonds. Take the first step toward healing today by reaching out to one of our skilled family counsellors at Anchoridge Counselling Services . 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

Physical and Mental Health Go Hand in Hand At Anchoridge Counselling Services and Endurance Therapeutics , we believe that mental and physical health go hand in hand. Our partnership is rooted in a shared vision: to provide comprehensive support for individuals striving to achieve their best selves—both mentally and physically. To celebrate this collaboration, we asked Dr. Keirstyn Moran, Chiropractor and Owner of Endurance Therapeutics, and Kristen Turner, Registered Psychotherapist Qualifying (RPQ) at Anchoridge Counselling Services, to share their thoughts on how our services can benefit the community. Meet Kristen Turner, RPQ at Anchoridge Counselling Services Kristen Turner combines her passion for mental health with a love for physical fitness. At Anchoridge Counselling Services, she specializes in therapies such as Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), Solution-Focused Therapy, and Play Therapy. Kristen serves diverse populations, including children, adolescents, and adults, helping clients navigate challenges like anxiety, depression, emotional regulation, and autism spectrum disorder. Kristen channels her energy outside the therapy room into coaching local CrossFit classes and spending time outdoors with her dog. She believes in the power of movement to boost mental health and is dedicated to helping her clients achieve balance and resilience in their lives. Meet Dr. Keirstyn Moran, DC, BHK, Endurance Therapeutics Dr. Keirstyn, founder of Endurance Therapeutic s, is a Doctor of Chiropractic and an Endurance Coach with a lifelong passion for helping others stay strong, healthy, and injury-free. As a dedicated endurance athlete herself, she specializes in guiding her clients toward longevity in their life and their sports while optimizing mind, body, and performance. Her holistic approach combines hands-on treatment for muscles, joints, and the nervous system with education on functional movement, stretches, and gait analysis. Dr. Keirstyn also empowers her patients with the tools to build lasting habits and maintain consistency, ensuring they reach their full potential—whether they’re training for a race or staying active for life. Q&A with Dr. Keirstyn Moran and Kristen Turner Q1: How do you see the relationship between mental and physical health? Dr. Keirstyn Moran: Our bodies are governed by our nervous system. Beginning in the brain, then the spinal cord and feeding out into our muscles and joints, our nervous system is how we are able to function. Therefore our mentality toward pain and injury is just as important as the physical.  In order to make a difference with patients, I truly believe that we must incorporate both the mental and physical together. By educating patients on ways to build easy new habits and allow them to stay consistent, we can make a much bigger impact on their lives.  A few examples of how I work with my patients at Endurance both mentally and physically are as follows: While working with my patients, I include a lot of education on the anatomy of the structures that are causing them pain. The more a patient knows about the structures and why they are causing the pain alarm to sound, the more control they will have over their injury. Allowing autonomy in my patients' health is an essential part of my practice.  Have you ever noticed when you hit your funny bone or stub your toe your first response is to rub it? The reason for this is because we have sensory nerves in our skin. When you lightly touch the area that was just hit, it calms the nerves and sends signals to the brain that everything is okay.  These are just a few examples of how I educate my patients of both mental and physical health and how they work together. This allows patients to get better quickly and stay better. Kristen Turner: Mental health and physical health are like long-time friends - they're constantly chatting, influencing, and sometimes even arguing with each other. The two are so tightly connected that taking care of one naturally benefits the other. Conversely, when one of the two isn’t thriving, it has the ability to drag the other one down with it. For example, when we’re extremely stressed, our body might respond with headaches, trouble sleeping, or a weakened immune system. On the flip side, if we are dealing with physical pain like chronic pain or fatigue, it can significantly impact our mood and mindset.  Physical movement doesn't just keep your body fit; it’s like a happiness booster for your brain, flooding it with feel-good chemicals. Likewise, practicing mindfulness or managing stress and anxiety levels can reduce physical symptoms like digestive issues and muscle tension. It’s all about balance. The mind and body are a part of the same system, so treating them as a team is key to feeling your best overall.  Q2: How do your respective practices help individuals overcome barriers to seeking care? Dr. Keirstyn Moran: As an endurance athlete myself, I have had many injuries in the past. I have had many forms of treatment and I know how hard it can be to find a practitioner that works for you. At Endurance, the aim is to be as convenient and well-rounded as possible. I also have built a network of professionals around me that I refer patients to in order for them to receive all the support they need. Working with patients is always a team approach between myself, as a practitioner, and the patient.  Kristen Turner: Seeking care can feel overwhelming. I think this applies to more than just the therapy field, but also in physical health as well. Most people don’t start seeking care when they are at their best, they seek it when they are already in pain or going through some very difficult times. When care from any practice feels accessible and compassionate, it becomes easier for people to take that brave first step toward healing and growth. I know I can speak on behalf of Anchoridge Counselling when I say the goal is always to create a warm, welcoming space where people can share free of judgment. By breaking down barriers and meeting each person with care, I always hope to make that first step toward support feel a little easier and a lot less lonely. Q3: What advice would you give someone trying to balance their mental and physical health? Dr. Keirstyn Moran: I believe that everyone is unique and it is important to listen to what your body is telling you. In a world where we are overstimulated by technology and the noise around, it is important to learn what works best for you.  Since I work with a lot of endurance athletes injuries can be very difficult mentally for them. Being able to train and get their workouts in is a large part of their mental health. If they are unable to train how they normally do, finding other forms of activity can help mentally. This can also allow them to keep their strength up so that they do not lose too much while having time off which decreases risk while returning to sport.  Kristen Turner: Find what works for you and be kind to yourself along the way. Sometimes, life can feel like a juggling act and it’s easy to forget that both aspects of health need attention. For mental health, try to find little things that can help you unwind - whether it’s talking it out with a friend, doing something creative or just sitting quietly for a few minutes. For physical health, even a short walk can make a big difference during a very stressful day! Taking care of your mind and body doesn't mean they're always going to be in perfect sync. It’s a process, and it’s okay if it looks different every day. Our partnership brings together the expertise of physical and mental health professionals to offer a holistic approach to wellness. Whether you’re an athlete seeking to enhance your performance or someone looking for support with chronic pain, stress, or anxiety, Anchoridge Counselling Services and Endurance Therapeutics are here to help you every step of the way. 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

Life is a series of transitions . For some, it might be the shift from school to university, stepping into the professional world, navigating job changes, undergoing relationship shifts, relocating, or coping with newfound responsibilities that one might not feel prepared for. These transitions, while a natural part of life, can often bring feelings of overwhelm and confusion. The Importance of Embracing Change Change is inevitable. Just as our heartbeat pulses in waves, symbolizing life and vitality, a flatline represents the end. Similarly, life without its ups and downs would lack the very essence that makes it meaningful. Each transition offers an opportunity to experience, learn, and grow from new situations and circumstances. Embracing change allows us to evolve and adapt, preparing us for the future challenges and joys life has in store. Navigating Transitions with Support Feeling overwhelmed during significant life transitions is normal, and it's okay to seek help. Whether it's discussing your feelings or finding tools to cope, reaching out can make a substantial difference. Here are some ways counselling can help: Talking Things Out : Sharing your thoughts and emotions with a skilled counsellor can lighten the emotional load. Counsellors provide a safe space to express your feelings and help you reflect on them constructively. Gaining New Perspectives : A second opinion can offer insights you might not have considered. Counsellors can help you see different aspects of your situation, enabling you to navigate transitions more effectively. Smoothing the Process : Counsellors equip you with resources and coping skills to manage transitions smoothly. They help you prepare for current and future changes, making the process less daunting. Exploring Deeper Issues : Sometimes, the anxiety or stress associated with a life transition may stem from deeper, unresolved issues such as undiagnosed anxiety or trauma. Counselling provides a space to explore these underlying causes, promoting holistic healing and understanding. Specialized Support for Life Transitions At Anchoridge Counselling Services, we have clinicians who specialize in helping individuals navigate life transitions. Their expertise can provide the support and guidance needed to move through these changes with resilience and confidence. Meet our specialists: Sheila Larocque : View Profile Andi Soetemans : View Profile Leah Burton-Saliba : View Profile Avielle Castillo : View Profile Jennifer Aubrey : View Profile Remember, seeking help is a sign of strength, not weakness. If you are navigating a life transition and need someone to talk to, consider reaching out to our dedicated team at Anchoridge Counselling Services. We're here to help you through every step of your 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

Do you remember the times you start getting random cravings? Or when you feel like sleeping in for long periods? Or maybe you find yourself feeling emotional out of nowhere? These experiences are quite common, and most women have felt them before or during their periods. While these symptoms may vary for different individuals, they should not be dismissed as "just PMS" or used as a reason to undermine someone’s feelings—because let’s be honest, that’s both rude and frustrating. But have you ever wondered about the psychology behind mood swings and emotional changes during this time? Let's explore how hormonal fluctuations affect mental health and what can be done to manage them. Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD) Many women experience symptoms of Premenstrual Syndrome (PMS) , including bloating, fatigue, mood swings, and irritability. However, for some women, the emotional symptoms are more severe and significantly impact daily life. This is often referred to as Premenstrual Dysphoric Disorder (PMDD). PMDD  is a more intense form of PMS, affecting 5-10% of women  in their reproductive years. Unlike PMS, PMDD is marked by significant mood disturbances that can disrupt relationships and impair daily functioning. Women with PMDD may experience clinical levels of depression, anxiety, and irritability  in the week or two leading up to their period. Common symptoms of PMDD include: Irritability Depressed mood Anxiety Mood swings Perimenopausal Depression Menopause is the permanent cessation of menstruation, while perimenopause  is the transition leading up to menopause. During this period, hormonal fluctuations can cause irregular periods, hot flashes, insomnia, vaginal dryness, and mood disturbances . Some women experience a combination of PMS and menopausal symptoms , while others may not have any symptoms at all. The hormonal shifts during perimenopause can increase vulnerability to depression and anxiety , even in women with no prior history of mental health concerns. Because these symptoms develop gradually, many women mistake them for a permanent life change  rather than a treatable condition. Symptoms of perimenopausal depression  may include: Emotional flatness Feeling overwhelmed or unable to cope Increased irritability Social withdrawal Tearfulness Low energy and lack of enjoyment in daily activities Managing the Mental Load of Your Menstrual Cycle The emotional and psychological changes associated with hormonal fluctuations can be challenging, but there are ways to manage symptoms and maintain mental well-being . Here are some helpful strategies: Make Healthy Lifestyle Choices:  A balanced diet, regular exercise, and adequate sleep can help stabilize mood and reduce symptoms.  Try Different Treatments:  Hormonal treatments, cognitive-behavioral therapy (CBT), and natural supplements (such as magnesium and vitamin B6) may help alleviate symptoms.  Seek Professional Support:  If you experience severe emotional distress, reach out to a healthcare provider for guidance and potential treatment options. Understanding how your menstrual cycle affects your mental health  can help you take control of your emotional well-being. Whether you're dealing with PMS, PMDD, or perimenopausal changes, being informed and proactive can make a significant difference in managing your symptoms. Remember—your feelings are valid, and help is available! Sources: https://www.med.unc.edu/psych/wmd/resources/mood-disorders/menstrually-related/ https://www.nhsinform.scot/self-help-guides/self-help-tool-periods-and-mental-wellbeing/ 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 .

Now that it’s March, we’ve all had a chance to see how our New Year’s resolutions have played out. If you didn’t achieve everything you hoped on January 1st, you are not alone in this. Goal-setting often starts with great intention but can be difficult to follow through on, which is human nature. We’re going to talk about a few ways that you can make your goals more achievable and sustainable. Set goals that are in line with your identity In reading the book Atomic Habits by James Clear, I learned that goals and habits that align with our identity provide the ultimate form of intrinsic motivation. When we decide what kind of person we want to be and what our values are, and then set goals that help us to realize this identity, they will be much more sustainable and meaningful. For example, if I know that I am someone who enjoys the outdoors and values movement, I might set a goal to walk outside for 30 minutes on 4 days of the week. Make small, realistic changes Achieving goals can prove to be very difficult when they are large, all-consuming goals. Most of us don’t completely change our behaviour overnight, and that is okay. In order to have sustainable habits that fit into our lifestyle, it’s important that our goals are broken down into small and reasonably attainable steps. For example, deciding that I’m going to go from no exercise to running 10 km tomorrow might not be a realistic starting point. But I can certainly start running for 10 minutes on 3 days of the week. I can then re-evaluate my goal and adapt it as I start making progress. Make the goal measurable with a timeline It’s much harder to track our progress towards a desired outcome if we don’t have a way to measure that outcome. When setting goals, it’s important that they are quantifiable with a timeline attached to them. For example, simply saying that I want to be a better piano player doesn’t actually help me take steps towards this. However, I can use this ideal to create a measurable goal and decide that I want to practice piano for 15 minutes on 3 days of the week for the next month. This gives me a way to know if I have achieved my goal by the end of the next month.  Hopefully this has given you some useful information to approach goal-setting. It’s also important to mention that we don’t always meet our goals the first time around, and that is okay. Readjusting a goal as necessary is completely normal and our efforts are still going towards something. Happy goal-setting! 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

Life as a student can be demanding, challenging, and generally hectic. So often, we go through periods of intense schoolwork (like exam and midterm season) and forget or simply don’t have the time to take care of ourselves. It is normal to want to try to work harder, push yourself, and forget about everything else as you go through these busy times. While having dedication to do your schoolwork is important, we also know that pushing yourself harder and being self-critical are not always good for your wellbeing and do not help you perform at your best. Self-compassion has been proven time and time again to help people improve their mental wellbeing and decrease their psychological distress, including for students! There are a few different components to self-compassion that I would like to introduce you to: Self-kindness versus self-judgment Self-compassion involves speaking to yourself kindly, as you might talk to a dear friend, rather than being harsh or self-critical. 2. Common humanity versus isolationSelf-compassion involves recognizing that challenges are common to all of us. Although we each face unique circumstances, we are not alone in our struggle. 3. Mindfulness versus over-identificationMindfulness is about recognizing our challenges, not suppressing them, or having them take over. By approaching our struggles with mindfulness, we can avoid getting lost in negative emotions and suffering. As we approach exam season, please be kind to yourself and remember that you are not alone in this. Please join us for our Student Wellness Event – Dough Not Worry, Let’s Chat Date : March 27, 2025Time: 12:00-2:00 pm Location : Seven Shores, 10 Regina St N, Waterloo, ON Description : This is a FREE drop-in event with Anchoridge Counselling Services and Crumby Cookie Dough. It will allow you to relax, chat with friendly therapists, and learn some tips for managing stress and balancing your workload during exams. Resources: What is Self-Compassion?: https://self-compassion.org/what-is-self-compassion/ Exercises for Self-Compassion: https://self-compassion.org/self-compassion-practices/#self-compassion-exercises Guided Self-Compassion: https://self-compassion.org/self-compassion-practices/#self-compassion-exercises Mental Health Crisis: https://988.ca/ or https://here247.ca/ (Waterloo-Wellington Region) 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 it comes to your therapeutic relationship with your therapist, feeling safe, comfortable, heard, and understood are the foundation for creating that secure relationship. The bond that you make with your clinician will allow you to fully express your thoughts and feelings without fear of judgment. I know that for many individuals, a fear of judgement is what can often stand in the way of reaching out to a professional for support so knowing and feeling like you will not be judged is so important. The question becomes, how do I know my clinician is the right fit for me? When determining if your clinician is the right fit for you there are a few important factors you may want to consider, and that we consider during our intakes! Their education and licensing: Each of our clinicians are licensed by their corresponding colleges and have completed all the necessary schooling and hours to provide you with the best care possible. That being said, depending on the insurance provider they may only cover you for a specific type of clinician. The best thing to do is to contact your provider to get all the necessary information. When trying to your best fit clinician, we try to consider your insurance coverage so you are not paying too much out of pocket. What you are navigating through: At Anchoridge Counselling we have a wide variety of clinicians who all bring forward many different skills and experiences. When working with a clinician, it is important to ensure their goals/experiences match up with your own personal goals and experiences. Your individual personalities: If you are someone who is very outgoing and social we want to make sure your clinician is someone who compliments that part of you, and vice versa! On the other end of the spectrum, if you are more introverted, goal oriented, loud, or even quiet we want your clinician to respect your boundaries and mirror your personality. This allows you to be more comfortable with your clinician by knowing they understand you and your mannerisms. Scheduling: You may have found the most perfect clinician but when you try to book in with them, your schedules never match up. That just means they may be a perfect clinician, but they are not the perfect clinician for you. Rather than trying to work around a clinicians schedule, you should try to find a clinician that fits into your schedule! Most importantly trust your gut: You may have been growing on our website or psychology today and found a profile of someone you instantly feel comfortable with. Or you have read their bio and find that their words relate to you on a personal level. Whatever the situation may have been…..trust your gut. If you feel that instant connection of feeling of safety, odds are that is the right clinician for you. What if I am not 100% sure from the start? Let’s say you have gone ahead and booked in consultations with a few different clinicians and you are now feeling overwhelmed because you have connected to more than one, or maybe even to none. Both are perfectly okay! Sometimes it takes a little more than a short 15 minute conversation to know if that is the right clinician for you. Here are some questions that you can ask yourself when trying to decide if you had a good connection or not: Did I feel accepted as I am? Did I feel understood, or were they at least trying to make an effort to understand me? Did I feel as though they cared about me and what I am navigating through? Did I feel comfortable disclosing personal details? Was I pretending to be someone else? Did I have to? Did I feel heard? Was I interrupted regularly? Was I being judged? Depending on your answers, you may have found your clinician! If the answers to these were not what you had hoped for do not be discouraged! Every client will ultimately find the right the clinician for themselves. You could have also been working with a clinician for a while but later on decide you no longer feel comfortable that is perfectly fine as well! You can always reach out to the admin at Anchoridge and they will work with and the Intake Coordinator to find a better suited clinician for you. Just remember, you do not have to stick with the same clinician if you no longer feel as though it is a safe space for you. Concluding Thoughts Now with all of this new information, hopefully you are able to determine if your current clinician, or future clinician, is the right fit for you! Remember, you do not have to make this decision alone. If you feel as though you need someone else to help determine the right clinician just reach out to our admin team and get yourself booked in for a free 15 minute intake session where you can express your thoughts, feelings, and concerns. Based on what is discussed the coordinator will make a recommendation for you! We do not want you to navigate through feelings of uncertainty or uncomfortableness alone. Your counselling journey should be one that brings a sense of calmness and your clinician should be doing the same. Wherever or whatever your path is, we want to be the ones to support you so reach out to us to begin your healing journey. ​ Thanks for reading, Dana Qablawi

When it comes to mental health, it’s important to get back to basics. Your daily routine including your diet, movement and sleep have a big impact on your mental wellness. Insomnia has been on the rise since the pandemic, and is also more common in those with existing mental health conditions. Worry and frustration about not being able to sleep can perpetuate insomnia, making it harder to get a good night’s sleep. Everyday stressors and our modern lifestyles can also take a toll on one’s ability to get a good quality sleep. Historically, before electricity, we would rise with the sun, and go to sleep when the sun set. Our bodies have evolved to follow this pattern. The body has a natural sleep-wake cycle called the circadian rhythm; in the morning, cortisol is released to stimulate the body to wake up, and as the light fades in the evening, melatonin (the sleep hormone) is released. Following this natural cycle is the best way to promote a good nights sleep. Sleep is necessary for your brain and body to repair itself and consolidate information from the day. Part of this process is a flushing of the brain that detoxes any metabolic waste products and allows cells to remain healthy and function optimally. Long term, this also helps prevent chronic health issues and reduce your risk for diseases such dementia. Adequate sleep allows all parts of your brain to function optimally. When you’re well rested you’re less emotionally reactive because your forebrain - the logical, reasoning area, is more active, and your hindbrain (the emotional centre) is less active. When you’re sleep deprived, your emotional centers; your hind brain and amygdala are more active, and you become more emotionally reactive. You may notice you react to small things more easily and are more mentally fatigued. Common causes of insomnia Brain chemical imbalances (especially low serotonin or GABA) Stress hormones: peaking of cortisol in the evening or during the night Blood sugar imbalances Shift work Mental health conditions such as depression, anxiety and PTSD Side effect of medications Sex hormone shifts (premenstrual and menopause) Sleep apnea (when breathing stops multiple times throughout the night) Lack of movement/sedentary lifestyle Screen time before bed (reduced melatonin production) Eating before bed Caffeine intake later in the day The American Academy of Sleep Medicine recommends at least 7 hours per night, and most adults need between 7 to 9 hours to feel rested. It’s not just the quantity of sleep, but the quality of sleep that matters, too. Deep sleep is most important for the brain to repair itself. Tips to get a good night's sleep Keep your bedroom cool, dark and quiet Avoid screens at least 2 hours before bed to allow for optimal melatonin production Seek support for mental health concerns Try a sleepy time tea such as chamomile, lavender or lemon balm Have the same bedtime and routine every night Add movement to your day Get sunlight exposure in the morning Avoid eating large meals or high sugar foods before bed Using deep belly breathing to calm your nervous system and shift your body into a relaxed sleep state If you’ve tried these tips and you’re still struggling with insomnia or waking up unrefreshed and it’s impacting your mental health, it may be useful to see your doctor as well as reach out to a therapist for support. Thanks for reading, Holly Bradich

Walk into a room of ordinary people, and how many people wish they could lose a little weight. At least half would raise their hands. Imagine how many are ashamed of their weight. Self-conscious? Angry for having rolls, or a pouch, or large thighs. How many do you think would raise their hand? Now imagine you ask yourself. Do you raise your hand? Most dieting is built around the idea that something about our bodies is wrong and needs to be fixed. It is built on the “not good enough” belief. This is a self-destructive mindset because it is built on the belief that we are not good enough as we are, which is the foundation of shame. We are sucked into this shame cycle before we even realize what is going on. Our attitudes imply “I’m not good enough as I am, so I better change my body so I can finally be accepted”. And when we attach this shame to our weight, it can lead to certain behaviours, such as over or under eating, isolation, a coping strategy to manage pain, and these, in turn, can contribute to disordered eating patterns. It is a set-up for reinforcing deep rooted shame. This shame about weight often shows up in phrases that we tell ourselves over and over, usually without realizing. I was born ugly. My body will never be good enough. No one will ever want me. I’m so fat. These statements are hurtful. Our body and appearance does not increase our value as a human. There are thousands of things we can buy to help us change and manipulate how we look, to “fix” ourselves, to get those washboard abs, that thigh gap, that perky bum, or those toned muscles. But having those things does not make us any less superior, and not having those things does not make us any less inferior, than anyone else. One of the things we can do to actively loosen the shame is acknowledge the thoughts, but rather than let them play over and over, start to replace each of the shame thoughts. My body helps me live my life. Right now, I am grateful my body can do [name one thing] My body deserves love and respect. I love my body as it is today. My body is perfect the way it is and I honour it in this state. Your voice and your thoughts are powerful tools that form the foundation of how you view yourself. At first it may be awkward, and you don’t need to believe these new thoughts 100%. The practice is in noticing the shame and countering them. This is a start to changing the negative thinking, and begin to build a better relationship with your body. Remember, you are challenging years of body images and negative self-talk. Take baby steps and begin with one statement you can focus on. We have the ability to change our mindset and changing our mindset is a million times more effective than changing our bodies. Remember: My worth isn’t defined by my weight. I define my worth and I am worthy. Until next time, Jackie

As a counsellor, I consider myself a harm-reductionist. What is Harm-Reduction though? Harm reduction has been viewed as a paradigm shift, especially when working with individuals who have substance use issues. Substance use problems are often connected with deeper societal issues such as poverty, discrimination, mental health, and many more. Although one of the most important components of a relational transaction between a social worker and a service user is to provide them with a sense that they are the ones who are in control of their life, it is important for social workers to explain that there are certain aspects of their lives that are controlled by laws and policies that could be potentially adding to their existing oppressions. The harm reduction approach is one of the few approaches that provide substances users with the sense that they are valued, as the whole point of this approach is to reduce the potential of any harm. Additionally, what makes this approach unique is the fact that it is not only an approach that can be used in counselling. It is a model that can be incorporated in any drug-related policy, law, and program, and intervention while providing a more humanistic approach, and less of a focus on the criminal and further oppression of the substance user. Perhaps, next time you see your counsellor, ask them about their approach when working with individuals who are dealing with addictions. Kindly, Sara

One afternoon, a recently divorced client came to my office in distress. She was pacing back and forth and described having a racing heart and sweaty palms. She explained that she had just seen a picture on Facebook of her son hugging a dog. To give you a bit of a back story - she now shares joint custody of her son with her ex-husband after a lengthy and messy custody battle. She stated, “I can’t believe he bought him a dog without asking me,” “He never asks me my opinion and I get stuck with the consequences,” “He always does this to me,” “He always makes me look bad” and so on. She expressed feeling angry and scared that her son will like his father more than her. She told me that she sent her ex-husband angry and aggressive text messages in response to seeing the picture. I asked the client, how do you know that your ex-husband bought your son a dog? She looked stumped. She said, “well… I saw the picture.” I rephrased the question and asked “What about the picture leads you to the draw the conclusion that your ex-husband bought your son a dog? “Is there a possibility that your ex-husband didn’t buy the dog and you developed an interpretation of what the picture meant?” She continued to look stumped. She said “I guess so…” After inquiring about the photo, she learned that the picture was of her son with a friends dog. Her ex-husband did not buy their son a dog. This example illustrates that the moods we experience often depend upon our thoughts, and it is our interpretation of an event that can lead to different moods. In this example, the client’s interpretation of the picture caused her to feel angry and scared. This example also illustrates how distressing moods can lead to a behaviour with consequences (sending aggressive text messages) and unpleasant physical reactions (pacing, sweaty palms and racing heart). You may be reading this example and think to yourself, “Whoa, I wouldn’t jump to conclusions like that… that seems extreme.” The reality is, some people are more prone to certain thoughts and moods than others due to our environment and life experiences, both present and past experiences that stretch from childhood until now. In this example, the client’s recent experience of getting divorced and a messy custody battle influenced her thinking patterns. As you can see, our thoughts about an event or experience powerfully affects our emotional, behavioural and physical response to it. In fact, our thoughts, moods, behaviours, physical reactions and life experiences/environment are all interconnected. Understanding how these 5 parts of our lives interact can help you better understand and treat mood problems, such as anxiety, depression, anger, panic, jealousy, guilt and shame. It can also help you with relationship problems, to handle stress better, to improve your self-esteem, and to become less emotionally reactive. Do you notice that your thinking influences your moods, behaviour and physical reactions? Is your thinking influenced by your life experiences/environment? If you want to better understand the problems in your life and feel better, our thoughts are often the place to start. Thanks for reading, Kaleigh