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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

Kristen Turner, Registered Psychotherapist (Qualifying), knows the powerful connection between physical and mental well-being. Drawing from her experience, she shares valuable insights on how regular physical activity can transform your mental health. From boosting your mood to improving sleep quality, Kristen highlights the key ways in which taking care of your body can lead to a healthier, more balanced mind. Here’s how Kristen recommends you can harness the benefits of physical health to enhance your mental well-being: Improved Mood and Reduced Stress : Research shows us that regular physical activity can help reduce anxiety and depression symptoms. Enhanced Cognitive Function : Want a healthy brain? Physical health supports brain health by improving blood flow and oxygen supply. Our memory, attention, and problem-solving abilities can all be enhanced through some regular exercise Better Sleep Quality : We all know the impact of a good night's sleep - we feel emotionally regulated we can better manage stress. Regular physical activity promotes better sleep patterns by helping to regular the body’s natural sleep-wake cycle. Increased Self-Esteem and Confidence : Showing up and working on your physical health can build a sense of accomplishment and mastery, boost self-esteem, and improve body image. Fun Fact about Kristen: "I am very passionate about physical fitness and movement! Every week, I look forward to coaching local CrossFit classes and getting outside with my dog." If you're ready to explore how these strategies can work for you, book a session with Kristen Turner today and start your journey toward a more balanced and fulfilling life. Book a Session or 15-minute Meet and Greet Today! 50-min: $130

Committed action in therapy involves taking concrete steps to align your behaviours with your values, leading to positive change. This often includes goal setting, confronting difficult thoughts or experiences, and developing new skills. But beyond these steps, true commitment to therapy means fully investing in the process and taking ownership of your journey toward healing. Being Present in Therapy To be committed means to be fully present from the moment therapy begins to the moment it ends. This presence isn’t just physical—it’s emotional and mental. Here’s what it looks like: Punctuality and Attendance : You show up for your scheduled appointments on time and ready to engage. Regular attendance is crucial because each session builds on the previous one, helping you to progress steadily. Active Engagement : During sessions, you are fully engaged, using your time wisely to explore your thoughts, feelings, and behaviours. You listen, participate, and contribute meaningfully to the therapeutic conversation. Sense of Completion : You leave each session with a sense of accomplishment, understanding that while there is more work ahead, you have taken valuable steps forward. Actions That Reflect Commitment In addition to being present, there are several actionable steps you can take to demonstrate your commitment to therapy: Establish a Routine : Incorporate therapy into your weekly routine just like any other important activity. This helps reinforce its importance in your life and makes it easier to stay consistent. Follow Your Clinician’s Recommendations : Whether it’s reading suggested books, writing down your thoughts, maintaining a journal, or taking a walk after a stressful day, following through with these recommendations can significantly enhance your progress. Attend Sessions Even When Stressed or Anxious : It’s natural to feel stressed or anxious before a session, but showing up despite these feelings is a sign of commitment. Remember, therapy is designed to help you manage these emotions. Understand the Plan of Action : Early on, work with your clinician to understand the recommended frequency of sessions and the overall plan. Knowing what to expect helps you stay on track and measure your progress. Reflect on Key Takeaways : After each session, take time to reflect on the key moments or insights gained. Revisit these takeaways in your daily life to reinforce the progress you’re making. Be Open and Honest : Therapy is a judgment-free zone. Being open and honest about your thoughts, feelings, and experiences allows for deeper exploration and more effective support from your clinician. Commitment to therapy is more than just attending sessions—it’s about fully engaging in the process, taking ownership of your journey, and actively working towards your goals. By incorporating these actions into your routine, you’re not only respecting the therapeutic process but also maximizing the potential for positive change in your life. Remember, the more you put into therapy, the more you’ll get out of it.

Pay Yourself First to Foster a Mindset of Waking up Well. Sheila Larocque - Student Clinician, RPQ For the past couple of years, I have been practicing a morning routine that I now consider a credit in my well-being account. Morning self-care prepares me mentally, physically, emotionally, and spiritually for the debits in caring that I will endeavour in my day. Early mornings were never really my thing. Any number of my current and previous housemates can attest to my uniquely long snooze routines. But when life started feeling really hard and too busy with a partner, school, work, and children. The competing demands on my attention quickly wore me down. It became clear that much of my focus was outwardly directed. I was feeling it, and so were the people around me. This hurt! The decision to pay myself first and create a morning routine has transformed how I feel entirely. Mornings are now my favourite time of day. It’s heartwarming to say that I rarely miss my morning routine. I look forward to time by myself. I wake around 5:30am and have two hours to do whatever I want. Mornings are perfect because, let’s be honest, everyone else is still asleep. Waking up earlier than everyone else guarantees me uninterrupted time by myself. That is something I have tested and have proved that I cannot guarantee myself at any other time in my day. How to Create a Morning Routine Make commitment to make time for yourself. Start small. Give yourself 20-30 minutes of alone time daily. Gradually increase the time as you desire. I started with an hour. I found after some time that I had a desire to add to my routine, and I needed more time. I am now spending two hours alone each morning and can see how this too may continue to grow. Know Your "What" What is going to get you out of bed? Is it a warm drink? Is it exercise? Is it a pet? When I started, I had advice from a coach. Her suggestion, and what got me out of bed was not wanting to wake up my youngest child. Therefore, I had to set an alarm in their bedroom and set one in mine. My alarm went off 1 minute before theirs. Every morning, I hopped out of bed to get to their room before their alarm. It’s humorous now, but it worked! Make the Morning Easy - Setting Yourself Up For Success Set up your space and anything you need the night before. For me, this involved picking out my yoga clothes, filling a bottle of water, charging my earbuds, tidying up and laying out my yoga mat in the space I was going to use, setting my journal and a pen nearby. With everything ready, it was inviting. There were no barriers for me to encounter and send me back to bed. Know Your "Why" My why is deeply personal, and I believe this will be true for everyone. We are all unique and have different needs, wants, and values. The simple why was to stop the hurt. What I have found over time is that I am curious to develop a relationship with myself. This includes the idea that I can cultivate an internal sensation of safety. Research suggests that the nervous system functions as the superhighway to the brain. A calm nervous system and an embodied sense of safety provide me with an optimal ability to use the higher functioning areas of my brain that make me unique as a human. My creativity, my ability to think bigger than myself, my ability to challenge my perceptions, my capacity to make decisions, to dream, to plan, and to have a deeper experience of my present moments. My morning routine includes any number of the following things: Make a fire in the wood burning stove and fire gaze Listen to music with binaural beats Somatic exercises & experiences that includes gentle and slow movement which might resemble dancing, yoga, weights, and breath work Observation of my thoughts with self-reflection Massage including hands, feet, arms, legs, low back, neck, and face for lymphatic drainage Meditation which often includes mirror meditation Journaling with an aim to free write for 3 pages I have added to the elements of my morning routine over time, and I know it will continue to evolve and change. My morning routine has been a transformative healing gift to myself. The results I have noticed are that I have become more caring and compassionate with myself and others. I understand how my body communicates with me better. I am understanding my emotions better. I am able to recognize my thoughts with greater ease. I have an energy of curiosity to wake and check in with myself on a physical, mental, emotional, and spiritual level each the day. The outcome of my morning routine is waking up with a mindset of wellness. Learn more about Sheila or click below to book a Meet and Greet session.

People think fear of flying is just anxiety about something happening to the plane while you’re up there, but it can be more than catastrophizing about ending up in the real-world version of Lost. Fear of flying can show up as feeling trapped, fear of germs from fellow passengers, worrying about not making it to the plane bathroom on time, anxiety around airport security (which can be so much harder for BIPOC folks), or fear of having a panic attack while on the plane and the embarrassment of having strangers witness that. The list is long! At the same time, it is important to remember that the fear of flying is not that much different from other forms of anxiety. You probably already have several strategies for working through it, even if you’ve never flown before. Anxiety = fear of the unknown + underestimating our capabilities.   Before the flight, you might think about all the “what ifs” of flying. This is perfectly reasonable. Travelling in general, and flying in particular, does include many factors, some of which are uncomfortable or unpleasant, and sometimes out of our control. Your brain is trying to run through all possible scenarios to come up with a coping strategy for each one. What might be helpful as you do this is to ask yourself: Am I engaging in black-and-white thinking? Am I only focusing on the worst possible outcome? What is the best possible outcome, and what is the most likely outcome? How will I deal with that? You might also find it helpful to think about other times that you’ve dealt with the element of flying you find most difficult (e.g. feeling trapped or embarrassed in public). How did you get through before? What existing coping skills can you try to use in this new situation? What other difficult things have I dealt with in the past?  The tricky thing with anxiety is that it triggers the fight-flight-or-freeze response in our bodies. When this happens, our body can’t tell whether we’re facing a real physical threat (e.g. being chased by a bear, or being on a crashing plane) or if we’re experiencing anxiety about a social threat or thinking about a possible threat (e.g. feeling embarrassed about stress crying in front of other passengers, or worrying that the plane is going to crash after hitting some turbulence). It feels real. If you experience anxiety when you’re on the plane, you might find it helpful to use the A.W.A.R.E  acronym to work through it. A. Accept that your anxious thoughts and feelings are OK and a natural reaction to a stressful or unfamiliar situation. The harder we push down the feelings, the more they push back up. W. Wait and Watch. Give yourself time to calm down, even a little. Feeling distressed takes up a lot of energy, so we can only sustain this state for so long before we run out of steam. This might take longer than you think (15 to 30 minutes). Watch your anxiety from a distance. Observe your thoughts and feelings without judging them, or yourself for having them. You can imagine they are leaves on a stream or clouds in the sky. A. Action. Act despite the anxiety and focus on one action at a time. For example, focus on breathing in and breathing out, or tensing up all the muscles in your body and clenching your fists for a count of three, and then releasing for a count of three. R. Repeat the steps. E. Expectations and empathy. Expect realistic things about yourself, and remember to show yourself compassion and kindness. For example, instead of planning an outing or an activity on the day that you land, give yourself time to rest and recuperate in the hotel room. Other things that could make flying a little easier include talking to your doctor about anxiety medication to take on the flight, or learning and practicing grounding exercises, meditation and ways of shifting your thinking through therapy!  Overcome Your Fear of Flying with Professional Support Fear of flying can significantly impact your ability to travel and enjoy new experiences. If you’re struggling with this phobia, consider booking a session with Mariana at Anchoridge Counselling Services. Marina is formally trained in solution-focused brief therapy and draws on many different modalities to work with clients at a pace that feels right for them. Take the first step towards overcoming your fear and reclaiming your freedom to fly. Schedule your session with Marina today.

In the world of mental health professionals, the pursuit of healing often comes at a cost – the risk of burnout. Mental health professionals including therapists, counsellors, psychologists, and psychiatrists, operate in an environment brimming with emotional intensity and demanding expectations. Burnout, a chronic stress reaction characterized by emotional exhaustion, depersonalization, and a diminished sense of personal accomplishment, looms as a significant threat. Understanding Burnout in Mental Health Professionals Burnout is not just a buzzword; it's a reality that affects mental health practitioners across all specialties and practice settings. The relentless demands of the profession, compounded by emotional fatigue to long work hours and administrative burdens, mental health professionals face a myriad of challenges that can erode their well-being. Other causes are as follows: Difficulty Detaching from Clients' Issues: therapists and counsellors frequently find it challenging to detach emotionally from their clients' issues. Constantly thinking about clients' problems, even outside of work hours, can lead to emotional fatigue and burnout. Secondary Trauma: mental health professionals frequently hear firsthand accounts of trauma and distressing experiences from their clients. This exposure to others' trauma, known as secondary trauma, can have a profound emotional impact and contribute to burnout. Prioritizing Others' Needs Over Their Own: Mental health professionals are often dedicated to helping others and may prioritize their clients' needs over their own well-being. They may have loose professional boundaries and decide to see clients outside of their typical hours to accomodate them, putting their own needs aside. This selflessness can lead to neglect of personal needs and contribute to burnout. Slow Progress with Certain Clients: Not all clients make progress at the same rate, and some may experience setbacks or challenges in therapy. Clinicians may feel frustrated or discouraged when progress is slow, leading to feelings of ineffectiveness and burnout. Recognizing the Signs of Burnout Awareness is key to combating burnout. Mental health professionals must recognize the warning signs within themselves: dwindling empathy negative attitudes toward work feelings of disconnection dreading the day's work cancelling appointments struggles with sleep When dread replaces enthusiasm and exhaustion eclipses passion, burnout may be lurking. The Impact of Burnout The repercussions of burnout extend beyond the individual practitioner, casting a shadow over patient care and organizational dynamics. Diminished empathy and engagement can jeopardize therapeutic relationships, while errors and malpractice risks escalate. The toll of burnout manifests in lowered patient satisfaction, higher turnover rates, and compromised quality of care. Statistics and Realities Recent studies paint a sobering picture of burnout prevalence among mental health professionals. Studies estimate that anywhere between 21 percent and 61 percent of mental health practitioners experience signs of burnout (Morse et al., 2012).These statistics underscore the urgent need for proactive measures to safeguard the well-being of those entrusted with others' mental health. Strategies for Preventing Burnout Practice Self-Care: Prioritize your physical and emotional well-being. Ensure you're getting enough rest, exercise, and relaxation time. Set Boundaries: Establish clear boundaries between work and personal life. Learn to say no to excessive work demands and protect your time off. Seek Support: Build a support network of colleagues, friends, and mentors who understand the challenges of the profession. Engage in Hobbies: Make time for activities that bring you joy and fulfillment outside of work. Engaging in hobbies can provide a much-needed break from the demands of the job. Continuous Learning: Stay curious and engaged by pursuing ongoing professional development and learning opportunities. This can help prevent burnout by keeping your practice fresh and stimulating. With awareness and perseverance, burnout may be fought and defeated rather than being an unavoidable outcome. Mental health practitioners can rediscover their enthusiasm and purpose in the admirable goal of healing by identifying the warning signals, accepting the difficulties, and adopting preventative measures. Our team of experienced clinicians offers support for clinicians, or anyone dealing with workplace stress and burnout. Some of our clinicians with experience in this area include Paul Rivest, Marina Machado and Jennifer Aubrey. Not sure who is the right fit for you? Book an intake call today , or if you've checked out a clinician's bio and it feels like a good fit for you, you can contact our admin team to book a meet and greet with the clinician.

I remember when I first learned about the concept and practice of mindfulness some years ago. If I am being perfectly transparent, I didn’t get the hype.  Reflecting back, I realize that I had so many misconceptions and misunderstandings about what mindfulness meant and its purpose. I equated mindfulness with meditation, meditation with breathing techniques, and frankly, I never felt I was quite good at it. Maybe you can relate?  Overtime, I have come to understand that mindfulness is not simply a skill that we practice in times of distress, though certainly this can be useful. Rather, mindfulness is a way of living , with present moment awareness and without judgment: what am I feeling right now? Where is that feeling in my body? What is going on around me? What thoughts are going through my mind right now? Have you ever driven to work and wondered how you got there? Of course you know you arrived, you know you got in your car and took your normal route, but you don’t really have a conscious memory of your journey. Kind of scary right? That right there, is the opposite of mindfulness -  autopilot!  The reality is, we live a lot of life on autopilot and in doing so, we miss out on experiencing the moments in life that matter. You are sitting at the dinner table with your kids, but really thinking about that deadline at work that you are worried you won’t complete. You're enjoying a date-night with your spouse, but are totally sidetracked with something your colleague said that upset you last week. How often do we really live in the present? Acknowledging and being aware of what we are feeling, what is going on around us and how we want to respond. When we can live mindfully, with present moment awareness, we are able to respond  to circumstances, emotions, and thoughts with intention ; rather than reacting without purpose . Instead of getting swept up in the heat of the moment or getting hooked by catastrophizing thoughts which dictate our actions, mindfulness can enable us to choose valued and effective actions that help us move towards the person we want to be in life.  So, how do we do it? How do we live with this non-judgmental present moment awareness - should be easy right? The reality is mindfulness, while a way of living is also a skill, which means just like anything else, it takes practice.  We can practice mindfulness using a variety of techniques, such as guided audio and visual meditations, breathing exercises, which bring our attention to our breath in the moment; and grounding exercises, which can help to slow us down and bring us back to the present. Ultimately, find what technique works for you and make practicing mindfulness a daily commitment and part of your everyday routine. Remember to let go of judgements and embrace each moment as it is.  Speak to your clinician further about mindfulness, including skills you can practice and how it might be helpful for you! If you're interested in exploring mindfulness further and learning practical techniques to incorporate into your daily life, our team of experienced clinicians at Anchoridge Counselling is here to help. Book an appointment with one of our mindfulness experts: Leah Burton-Saliba Paul Rivest Sheila Larocque Marina Machado Our clinicians can provide personalized guidance and support as you embark on your mindfulness journey. Don’t wait to start living more fully in the present moment—contact us today to schedule your session !

Summer holidays are often seen as a time for relaxation, adventure, and social gatherings. However, the shift in routine and increased social obligations can also bring about anxiety for many individuals. Summer Holidays: The Anxiety of Changing Routines One of the primary sources of anxiety during the summer is the disruption of daily routines. For many, the structure provided by work or school helps maintain a sense of balance and purpose. When summer arrives, this routine often vanishes, leaving individuals with unstructured time that can lead to increased anxious thoughts. Without the usual distractions of work or school tasks, the mind can wander and fixate on worries, exacerbating feelings of anxiety. Tips for Managing Routine Changes: Maintain a Schedule: Try to create a flexible yet structured daily schedule. Include time for relaxation, hobbies, and exercise. Set Goals: Establish small, achievable goals for each day or week to provide a sense of accomplishment and direction. Stay Active: Physical activity can help reduce anxiety. Plan regular exercise or outdoor activities to keep both your body and mind engaged. Travel, Sleep Issues, and Mental Health Travel is more common in the summer months, and while exciting, it can also disrupt sleep patterns and contribute to anxiety. Changes in time zones, unfamiliar sleeping environments, and irregular schedules can all impact sleep quality, which in turn affects mental health. Tips for Better Sleep While Traveling: Stick to a Routine: try to maintain a consistent sleep schedule, even when traveling. Hit the pavement: get out for a walk to see the sights: the more you tire out your body, the better you'll sleep. Sun exposure: if you're travelling across time zones, make sure you expose yourself to sunlight in the morning to reset your circadian rhythm - your "sleep-wake" cycle. Create a Restful Environment: Bring familiar items from home, such as a pillow or blanket, to make your sleeping environment more comfortable. Limit Screen Time: Avoid screens before bedtime to promote better sleep quality. Managing Anxiety at Social Gatherings Summer is often filled with social events like barbecues, pool parties, and family reunions. While these gatherings can be enjoyable, they can also be overwhelming, especially for those with social anxiety. The pressure to socialize and interact with family members or acquaintances can heighten anxiety levels. Tips for Managing Social Anxiety: Set Boundaries: Give yourself permission to take breaks or decline invitations if you're feeling overwhelmed. Practice Mindfulness: engage in mindfulness exercises such as using your 5 senses or deep breathing to stay grounded during social interactions. Seek Support: Don't hesitate to reach out to a trusted friend or therapist if you need support navigating social situations. Alcohol: try not to turn to alcohol to feel relaxed, as it can backfire, making you feel more anxious or down that day, or the next. It can also disrupt your sleep Does the heat make your anxiety worse? Hot weather can exacerbate anxiety symptoms. Higher temperatures can lead to physical discomforts such as sweating and shallow breathing, which can mimic anxiety symptoms and trigger a cycle of increased anxiety. Tips for Staying Cool and Calm: Stay Hydrated: Drink plenty of water to stay hydrated and help regulate your body temperature. Find Cool Spaces: Spend time in air-conditioned environments or shaded areas to avoid overheating. Dress Comfortably: Wear light, breathable clothing to stay cool and comfortable. While summer is a time for fun and relaxation, it's also important to recognize and address the potential for increased anxiety due to changes in routine, social obligations, and hot weather. By maintaining a balanced schedule, managing sleep and travel effectively, setting boundaries for social gatherings, and staying cool, you can reduce anxiety and make the most of your summer holidays. Remember, it's all about finding a balance that works for you and taking proactive steps to care for your mental health. If you're needing support with anxiety, we are here to help. Book your intake appointment today to get matched with a clinician that is best suited to your needs.

Father's Day is a time to celebrate and appreciate the vital role fathers play in the family. Traditionally, parenting has been viewed as a mother's responsibility, with fathers playing a secondary role. However, the role of a father in raising emotionally intelligent children is often underestimated. While traditionally seen as a day for biological fathers, it's important to recognize that fatherhood comes in many forms. From stepdads who seamlessly integrate into new families, to uncles who become role models, and mentors who offer wisdom and care, the essence of being a father transcends biology. This Father's Day, let's celebrate all father figures who have made a difference, acknowledging the diverse and invaluable roles they play in our lives. The Significance of Father-Child Bonding Fostering a strong father-child bond is one of the ways fathers can engage in their children's emotional development. Quality time spent together, participating in activities of mutual interest, and creating a supportive environment help build trust and emotional connections. This bonding enhances children’s sense of security and confidence. Activities like reading together, playing sports, or engaging in meaningful conversations can deepen this bond, providing a reliable source of emotional support. The Silent Crisis: Fathers and Mental Health Parenthood offers dads a journey filled with joy, love, and fulfillment, but it also presents unique pressures and responsibilities that can impact their mental health. Unfortunately, societal expectations and stereotypes often discourage men, including dads, from seeking help or expressing their emotional struggles, leading to a silent crisis of mental health. Fathers might feel the need to be the unwavering pillar of strength, which can prevent them from acknowledging their own emotional needs. Fathers may feel torn, as though traditional gender roles have evolved, men still feel pressure to provide financially for their families, and so this may create an emotional dilemma for a father where they feel they need to provide, but also need to make time to connect with their children. Breaking the Stereotype To challenge stereotypes and encourage fathers to take an active role in parenting, society's perceptions of fatherhood must evolve. Recognizing and celebrating the diverse contributions fathers make to their families is essential. Workplaces can support this by offering paternity leave and promoting work-life balance. Communities can provide resources and support groups tailored for fathers. By fostering an environment where fathers feel appreciated and supported, we can empower them to be more engaged and emotionally present in their children's lives. Counselling as Support for Fathers Counselling can be a valuable resource for fathers, helping them navigate the complexities of parenthood. It provides a safe and confidential space for fathers to express their feelings, explore challenges, and develop coping strategies. Counselling can help fathers manage stress, improve their emotional well-being, and enhance their ability to support their children's emotional growth. By challenging the notion that seeking help is a weakness, fathers can demonstrate healthy behaviour to their children, showing that seeking support is a positive and necessary step. In summary, fathers play a crucial role in fostering their children's emotional intelligence. By being actively involved in their children's emotional development, building strong bonds, modelling positive behaviours, and overcoming societal stereotypes, fathers can help their children develop the skills necessary for success in life. Let's use this Father's Day to celebrate the significant impact fathers have and support them in being emotionally engaged and supportive parents. If you're a father and you're needing support, you don't have to do this alone, we are here to help. Click below to check out our clinicians that specialize in supporting fathers. Brian O'Connor Aidan Mcnaughton Mary-Katherine Lowes Jennifer Aubrey Emma Giao

Therapy is a journey, and like any journey, it's dotted with milestones that indicate progress and growth. Whether you're seeking therapy to address specific issues or simply aiming for personal development, recognizing the signs that your therapy sessions are working is crucial for staying motivated and committed to the process. While progress in therapy can be gradual and sometimes imperceptible, there are clear indicators that signal positive change and healing. Here are five ways you can tell your therapy is working: 1. You Feel Better The most immediate and noticeable sign that therapy is working is that you begin to feel better. This improvement might manifest in various ways, from feeling more at ease and less anxious to experiencing moments of genuine joy and appreciation for life. Therapy helps you develop coping mechanisms to manage stress and navigate challenges effectively. As Gilza Fort-Martinez, LMFT, points out, you might notice a return to activities you enjoy, increased presence in the moment, and a shift in focus from dwelling on the past or worrying about the future. 2. You Feel Supported By Your Therapist A vital aspect of successful therapy is the therapeutic alliance between you and your therapist. Feeling supported, understood, and safe in the therapeutic relationship is a significant indicator of progress. While your therapist isn't your friend or someone who always agrees with you, they should provide a supportive environment where you can explore your thoughts and emotions without judgment. Research suggests that the quality of the therapeutic relationship significantly impacts the effectiveness of therapy, highlighting the importance of feeling connected to your therapist. 3. Your Blind Spots Are Coming Into Focus One of the transformative aspects of therapy is gaining insight into your own patterns of thinking and behavior. Often, we have blind spots—unconscious patterns or beliefs that influence our actions without our awareness. A skilled therapist can help illuminate these blind spots, facilitating self-awareness and understanding. While it can be uncomfortable to confront these aspects of ourselves, it's an essential step toward personal growth and change. Recognizing and addressing these blind spots allows you to make different choices and break free from old patterns that no longer serve you. 4. Your Relationships Are Improving Therapy isn't just about individual healing; it also has a profound impact on your relationships with others. As you gain insight into yourself and develop healthier coping mechanisms, you're better equipped to navigate interpersonal dynamics and communicate effectively. Improved relationships with family, friends, romantic partners, and colleagues are a significant sign of progress in therapy. While conflicts and challenges may still arise, you'll find yourself approaching them with greater empathy, patience, and understanding, leading to more fulfilling connections. 5. You’re Unlearning Unhealthy Coping Mechanisms Throughout life, we develop coping mechanisms to deal with stress, trauma, and difficult emotions. While these strategies may have been adaptive at the time, they can become maladaptive or harmful in adulthood. Therapy provides a space to identify and unlearn these unhealthy coping mechanisms, replacing them with healthier alternatives. It's a process of self-discovery and self-compassion, allowing you to break free from ingrained patterns and live more authentically. While unlearning these behaviors can be challenging and may take time, progress in this area indicates that therapy is making a meaningful impact on your life. Most importantly, keep in mind that your therapy is still working, even if you temporarily feel worse. Experiencing occasional discomfort or feeling worse during therapy is a normal and expected part of the healing journey. It reflects your willingness to confront difficult emotions, challenge ingrained patterns, and engage in the process of self-discovery and growth. Trust in yourself, trust in the therapeutic process, and know that temporary discomfort can ultimately lead to profound healing and transformation. Here's what our Anchoridge clinicians had to say about how to notice when you're healing: “You notice yourself noticing yourself.  You start paying attention to your own behaviours and responses and actively engage with your mind and body to note these observations. You are exhausted for a time after your session.  Your body and mind is processing - it's very taxing.” “Your therapist knows that you are progressing when you come back to session and say "I've been thinking...." Your therapist knows that you are progressing when you come back to session and share that you tried a strategy suggested.  Even trying is movement!” -Jennifer Aubry (RSW, MSW) Learn more about Jen by clicking here. "I use a variety of indicators to assess if a client is recovering any reaching treatment goals, like if they report decreased symptoms, if they report and display improve emotion regulation or distress tolerance, but my favourite indicator is when clients reflect for themselves that they notice an improvement and feel better.” -Kate Reid (RSW, MSW) Learn more about Kate by clicking here. “Showing vulnerability to your clinician is a big sign that your therapy is working for you.” -Sheila Larocque (student clinician, RP (Qualifying)) Learn more about Sheila by clicking here.

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

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