fbpx
National Truth and Reconciliation Day: How To Integrate Awareness  In the Workplace

National Truth and Reconciliation Day: How To Integrate Awareness In the Workplace

On September 30th, 2023, Canada observes National Truth and Reconciliation Day, a day dedicated to honouring the lives of First Nations, Inuit, and Métis children who endured the devastating legacy of residential schools. This day is symbolized by the Orange Shirt, signifying hope and a commitment to a better future. To promote awareness and reconciliation, both individuals and organizations can take meaningful steps. Here are seven ways to integrate awareness into your workplace.

  1. Learn Together: Gather your team to learn about Indigenous history in Canada and the Residential School System. There are numerous resources available, such as books like “First Nations 101” by Lynda Gray and podcasts like Orange Shirt Day with Vanessa Mitchell, Tracy Mooney, and Jody Wagner. Consider taking online courses, like the one offered by the University of Alberta on Indigenous People in Canada.
  2. Acknowledge the Territory: Start correspondence and meetings by acknowledging the traditional territories on which you live and work. This simple act recognizes the Indigenous peoples who have stewarded these lands for generations. Visit educational institutes like The Indian Residential School History and Dialogue Center at the University of British Columbia for deeper insights.
  3. Attend Reconciliation Events: Participate as a team in local National Truth and Reconciliation events, whether in person or virtually. These events offer opportunities for education, reflection, and solidarity. For instance, Tsawwassen First Nation is hosting a “Walk for Truth and Reconciliation” on September 30th from 9:45am-12:00pm beginning at their Rec Center.
  4. Support Indigenous Businesses: Promote reconciliation by supporting local First Nations businesses, artists, and products. Look for Indigenous-owned businesses in your area and purchase their products or services. For example, Angela’s Boutique in Ladner, BC sells Orange Shirts, while Salish Beading Beauties creates beautiful beaded jewelry.
  5. Hire a First Nations Consultant: Consider hiring a First Nations consultant to educate your organization. Businesses like Hummingbird Rising, founded by Musqueam member Rhiannon Bennett and adult educator Andrea Hilder, who aim to foster understanding and compassion among Non-Indigenous Canadians.
  6. Create Visible Sentiments: Make your sentiments visible by sharing space with others in your community. Take part in a shoe collection or interactive activities that allow people to express condolences and prayers. These gestures demonstrate sincere respect and compassion for Indigenous communities. A collective voice of sincere respect is powerful and fosters resilience.

    art board decorated for national truth and reconciliation day 2022

    shoes to represent lost children

  7. In 2022, Erin Alger organized an event at The Delta Municipal Hall. Shoes were collected representing children who were lost and subsequently donated, a collection of books and materials were available to view and other community members and I facilitated an interactive project, allowing visitors to write uplifting messages on sticky notes. These boards were gifted to the sc̓əwaθən məsteyəx (Tsawwassen First Nations) and the xʷməθkʷəy̓əm (Musqueam Indian Band), whose shared, traditional, ancestral, and unceded territories we reside, in an effort to offer a collective voice of sincere respect and compassion and to acknowledge the amazing resilience of their communities).

  8. Embrace Creative Activities: Foster team unity through creative activities that promote reflection and understanding. For example, we encouraged our staff to engage in symbolic projects like weaving yarn through a heart-shaped metal wire wall fixture, honouring the Coast Salish weaving tradition. This allows for reflection and reverence within your workplace.

    image of weaving project for truth and reconciliation day 2023

    In the banner photo of this article you’ll see that in 2022, we invited our team to paint dots (using a bingo dotter) representing the thousands of children who never returned from residential schools, and the survivors. Completed over several days and was a powerful visual aid of loss. Despite this loss, we marvel at the courage and resilience First Nations, Inuit and Métis People today!

    Incorporating awareness and reconciliation efforts into the workplace is a vital step towards healing and understanding. As we remember the children who never returned from residential schools and honor the resilience of Indigenous Peoples, let us work together to create a workplace that is inclusive, compassionate, and dedicated to the belief that every child matters.

As we continue to educate ourselves, and encourage our staff to participate meaningfully in National Truth and Reconciliation Day, our offices will be closed on Monday, October 2nd, 2023 in order to observe the stat holiday. We hope this weekend is a meaningful one for the community, and honouring to our First Nations, Inuit, and Métis neighbours.

A Patient-Centered Journey with a Pain-Science Oriented RMT

A Patient-Centered Journey with a Pain-Science Oriented RMT

What is Pain-Science Oriented Massage Therapy?

Pain is a complex, individual experience that touches the lives of many.

Pain is more than just a physical sensation; it’s a unique experience influenced by various factors. A pain-science educated registered massage therapist (RMT) takes a patient-centered approach, delving into the science of pain and the intricate brain processes and psychological processes involved. This scientific foundation equips them to offer a comprehensive approach that respects the individual needs and goals of their patients.

Traditional massage therapy has often adhered to the notion of “no pain, no gain.” However, a patient-centered, pain-science oriented RMT approaches this differently. They prioritize creating a safe and comfortable environment that encourages open communication with their patients. This shift acknowledges that enduring pain during treatment doesn’t necessarily equate to therapeutic progress and respects each patient’s unique pain thresholds and works within these to find a therapeutic solution.

Pain-Science Process

There is no one-size-fits-all solution when it comes to managing pain, and patient-centered care recognizes this fact. A pain-science oriented RMT conducts thorough patient assessments, considering not only physical symptoms but also emotional and lifestyle factors. This personalized approach allows them to collaboratively develop treatment plans tailored to the patient’s specific needs, addressing the person and aligning with the patient’s goals.

Education is a cornerstone of patient-centered care. Pain-science oriented RMTs empower their patients with knowledge about their condition, the science of pain, and effective self-care strategies. This educational component not only enhances the patient’s ability to manage their pain but also fosters a sense of control and active participation in their well-being.

Pain is a multidimensional experience that often necessitates a team-based approach. A patient-centered, pain-science oriented RMT values collaboration and maintains open lines of communication with other professionals such as Registered Clinical Counsellors and Primary Caregivers. This collaborative approach ensures that patients receive comprehensive, patient-centered care that addresses all aspects of their pain.

In a world where pain is a pervasive concern, a patient-centered, pain-science oriented Registered Massage Therapist offers a valuable resource. By embracing the intricacies of pain, crafting customized treatment plans aligned with patient goals, and empowering patients with knowledge, these therapists are reshaping the landscape of pain management through a patient-centered lens.

Your Journey Toward Managing Pain: Next Steps

If you seek a holistic, patient-centered, knowledge-driven approach to pain relief, consider exploring the realm of a patient-centered, pain-science oriented RMT. Your journey toward understanding and managing pain begins with a deeper exploration of its fascinating intricacies within a patient-centered care framework.

Click here to contact us and learn more about how our RMTs can use their patient-centered, pain-science informed approach to help you today.

Self-Care When It’s Hard

Self-Care When It’s Hard

We’ve all seen articles telling us how to ‘indulge’ in self-care in a curated, Instagrammable, Pinterest-worthy way. You know, bubble baths and pedicures, mojitos with your friends and charcuterie boards.  And that’s… nice for those who can manage it. But if you read those articles, and the very thought of all that is exhausting and makes you want to cry, read on… we’ve got you covered.

What is Self-Care?

Here’s the thing: Self-care means anything that you do for your own good. And, just like Maslow’s hierarchy of needs, we can classify self-care in a pyramid.The bottom of the pyramid? Things like: taking your meds, brushing your teeth, getting out of bed (with or without getting dressed), making yourself eat. And if those are too much, try and think of the smallest thing that you could manage to do in your day, and prioritize. It’s probably more important that you eat something and take your meds than get dressed or brush your teeth. Of course, those things are important, too, but when you’re in crisis, you need to choose the absolute essentials.

Once you have the basics covered, the next most important thing is to add in some joyful things which will fill your cup. Are you rewatching all of Star Trek in order? (That’s mine!) Do you like to knit, crochet, paint or draw? Do you have ‘$20 in your pocket’ and enough energy to make it to the thrift store? Can you make it out for a Starbucks with a friend?

Self-Care is Necessary

If you find yourself struggling with self-care, try gently asking yourself why. Are you exhausted and in chronic pain and it’s just physically difficult to do tasks? Are you in the bottom of a depression and shame spiral and you don’t feel like you’re worthy of love and care? Do you feel like any time, effort or money spent on yourself is ‘bad’? Maybe some of these things are issues to take up with your doctor and/or counsellor. If you are struggling with everything, including eating and taking meds consistently, it may be time to make a decision to ask for help.

Make Self-Care a Judgement Free Zone

Things that tend not to be helpful: Beating yourself up about what you ‘should’ be able to do, or listening to helpful relatives suggest that ‘if you just got to bed at a decent time’ you’d be able to do everything with ease. In order to work on making changes in our lives, we first need to accept where we are – without judgement, shame, blame or self-hatred.

It can help to find someone whom you admire who has also struggled with similar issues. For example, one of my favourite authors, John Green, struggles with intrusive thought spirals due to OCD, like I do – and it makes me feel just a little bit better.

Creative Coping

If you struggle with certain self-care tasks, look for alternatives. Please know that many, many people have specific struggles with tasks like showering, brushing their teeth, visiting the dentist or doctor, taking their medications, etc. Instead of looking at those Instagram-perfect lives, use social media to your advantage, and find YouTubers and TikTokkers who understand what you’re going through and can give you some ideas:

Showering: https://www.youtube.com/watch?v=43AH2Toi4Ho

Alternatives to tooth brushing: https://www.youtube.com/watch?v=AJ0YaA9nKGc

Dental care: www.youtube.com/watch?v=atM2PbF4SIs&ab_channel=HowtoADHD

Self-Care with ADHD: https://www.youtube.com/watch?v=w_kOPlMttl4

Neurodivergent self-care: https://www.youtube.com/watch?v=pPrF73fN_oU&ab_channel=fosteronthespectrum

If you struggle to take your meds, think about whether it’s a problem remembering (and put them somewhere you will be sure to see them every day), or a mental struggle (you may have to bribe yourself with a treat, or get a loved one to check in with you to help you to be consistent).

Dentists and doctors: if you have fears or specific issues, it can seem overwhelming to tackle medical appointments. Here’s the time to take your loved ones up on their offer to advocate for you, and let them take care of scheduling, transport, being with you and checking in on you during the appointment if they recognize that you are overwhelmed.

It can be hard to work on decorating your space when you don’t have a lot of energy or motivation, but if you spend a lot of time in your room, it’s important. There are resources which can help you. Try this YouTube video for some good ideas: https://www.youtube.com/watch?v=ABof7aqVSoQ

The Best and Bravest Decision

Deciding to work on self-care is a very brave decision. And one of the best ways to do that is to ask for help. This is often really hard! But you probably know some people who would be happy to help if they just knew what you needed. This might involve swallowing your pride a little bit.  It takes courage to let even a trusted person into your space when it’s messy or dirty. I 100% promise you that they are not judging you like you are judging yourself. I also promise you that if they were living your life right now, they’d be struggling, too. This isn’t about your sickness, disability or lack of motivation. It’s about figuring out what you need to in order to create a life worth living.

So, self-care can be hard. And yes, that sucks. But it’s the foundation which will allow you to build towards all the good things that are waiting for you. Remember that every tiny act of self-care you can manage will build up into a forward momentum towards feeling better.

How Do I Help My Child With Back-to-School Anxiety?

How Do I Help My Child With Back-to-School Anxiety?

Some School Anxiety is Normal!

First things first, it is normal and expected for children to have some worries with regards to going back to school! School anxiety may include worries like:

  • Who will be my new teacher?
  • Will my friends be in my class this year?
  • How will I do in math/language/etc. this year?
  • Will this year be harder than last year?

These are social and academic concerns that all children can experience from time to time. In these cases, it is important for parents to recognize these concerns and talk openly with their child about them. At the same time, it is critical that parents listen and empathize, never dismissing or minimizing the child’s feelings. Children need to be heard, like all people.

Parents’ Reactions to School Anxiety:

On the other hand, if parents react with anxiety to their child’s worries, the child will pick up on this and it will only heighten their worries. The calmer a parent can be, the more likely they will be able to really listen to their child and offer support, rather than react based on their own worries. As a parent, I know it can be incredibly tempting to jump in and fix it, to make it all better for our children. When we do this however, we are not really helping our children. We are not allowing them to learn and grow from these experiences. Ultimately, our goal as parents should be to help foster resilience in our children, rather than to promote dependency. Life will always present us with challenges and struggles, among other things. As parents, we play an important role in helping our children build resilience during times of hardship, walking alongside them and supporting them.

One of the questions I am often asked by parents with regards to back-to-school anxiety is, “How do I know if it’s normal worrying or anxiety?” There are signs for which parents can be on the lookout including:

  • school refusal
  • stomach aches/headaches/nausea
  • shutting down in school and/or refusing to participate
  • changes in sleep and/or nightmares
  • changes in appetite
  • heightened sensitivity
  • low frustration tolerance with behaviours like anger outbursts or crying.

How to Help Your Child

When parents see these signs in their child, it is important for them to step in and help their child. The key steps to helping our kid in these situations are:

  1. Acknowledge what the child is experiencing.
  2. Let them (if they are old enough) describe what they are feeling.
  3. Most importantly parents: listen to, and acknowledge what your child says, so that they feel seen, and heard.

Once you understand what your child is feeling and experiencing, the next step can be a conversation with your child about coping strategies. My experience has shown me that children often come up with the best strategies for themselves!

There are times, however, in which parents see that their child is overwhelmed and really struggling and they themselves feel they do not know how to handle the situation. At times like this, professional assistance may be warranted and helpful. I know I’ve been there, and I’d love to be there for you too!

Click here to contact us to get support for your child.

What does art have to do with healing?

What does art have to do with healing?

The pandemic has been tough on everyone, and according to both UNICEF and Statistics Canada, it’s been exceptionally tough on our children and teenagers. It’s impacted their social lives, their schooling, and their personal development. The challenges of social distancing, feelings of isolation from being away from friends and family, and the abrupt switch to remote learning have all contributed to the toll on their mental health. Now, more than ever, our young ones need new skills to adjust and flourish in this new normal.

Art and Healing

But here’s the silver lining – we’ve all seen the healing power of the arts during these difficult times. Remember the boom in virtual art sessions? The touching signs made for healthcare workers? The painted rocks scattered about? The spontaneous musical performances on streets and in hospitals? All these were clear signs of how art was used as a powerful tool to create meaningful connections, express our sense of community, and build resilience. And guess what? Our teens can harness the same power of art as they navigate their path towards adulthood.

Arts proved their worth in our toughest times, and they’re just as crucial for our kids today!

Our ‘Name it to Tame it’ art class is the ideal space for your teen to start reconnecting with the world. With its small group setting and nurturing, safe environment, it’s designed to help them develop healthy ways to cope through fun, creativity, and self-expression. So, your teen won’t just learn to create art in this class, they’ll also learn to create resilience and thrive in life.

Click here to learn more about Name it to Tame it — Mindfulness and Art for Anxious Teens.

Is “Name It To Tame It” art therapy?

Is “Name It To Tame It” art therapy?

Our Name It To Tame It group for anxious teens isn’t run by an art therapist, it is run by a teaching artist, Meg Neufeld. What’s the difference you might be wondering?

Art therapists are professionally trained clinical counsellors with specific training in art therapy, who use creative expression and art-making as way to help clients explore their emotions and experiences in specific ways and with clinical support; teaching artists are practicing professional artists that place an importance on teaching people how to engage in art in a meaningful, helpful way that can have a positive impact on mental health and resilience.

Teaching Art for Teen AnxietyPhoto of participant making art in our Name it to Tame it group.

Art therapy and teaching art can be game-changers in your teen’s wellbeing. Imagine them enjoying fun art activities that not only keeps them engaged but also makes a real difference in their lives. These creative sessions can help them let go of stress, motivate them to take care of themselves, and promote their personal growth. It’s about more than just painting or drawing, it’s about growing their confidence, boosting their self-esteem, and helping them build resilience. Art provides your teens with a fresh, creative outlet to explore and express their thoughts and emotions, and along the way, they’ll be acquiring crucial life skills. It’s a win-win situation, and what more could we as parents ask for?

As a professional and teaching artist, Meg Neufeld is in a unique position to draw from her own experience as a practicing artist and as an educator in the community. Meg has over two decades of experience as a professional artist, along with training in education and in mindfulness-based art techniques that can be passed on to teens struggling with anxiety. She also has personal lived experience about what it is like to make art for one’s physical, social, mental, emotional wellbeing as a result of her own journey with chronic pain.

Anxiety: Name it to Tame it!

If your teen is struggling with anxiety, we’d love to bring them into the world of art, and help them find a safe place to land, and explore how art can help them in their journey with their anxiety, and have some fun!

If your teen’s anxiety would prevent them from coming to a group, we’re also able to provide this service 1:1 and in pairs with parents – let us know if your teen would benefit from individual sessions!

Click here to learn more about the Name it to Tame it group (Mindfulness and Art for Anxious Teens).

What do art and mindfulness have in common?

What do art and mindfulness have in common?

They both are excellent tools to manage anxiety! In recent years, mindfulness has emerged as an effective strategy for children and adolescents dealing with conditions like ADHD, anxiety, autism spectrum disorders, depression, and stress. Coupled with the health benefits of art-making, mindfulness skills can be instrumental in managing anxious or negative thoughts for children and youth.

Mindful Art MakingMindful art project that reads "find what makes your heart sing and create your own music."

A recent study from the University of Waterloo shows that just 10 minutes of mindfulness-based activity a day can reduce anxiety and prevent your mind from wandering. Mindful art making activities, especially those that require repetitive tasks (like knitting), with sensory elements (like clay), and reflective components (like journaling) work to calm the nervous system, and soothe symptoms of stress and irritability.

Focusing on the process rather than the product, and approaching the art-making experience with compassion and a non-judgmental attitude can be instrumental in managing anxious or negative thoughts. Supporting child and youth mental health using mindfulness-based art activities is a no brainer (pun fully intended).

If you’re interested, check out the study from Waterloo: www.sciencedaily.com/releases/2017/05/170501094325.htm

If you’d like your teen to learn how to do this, check out our Name It To Tame It group starting this September! Click here to learn more.

Anxiety in teens is more common than we think!

Anxiety in teens is more common than we think!

Did you know that an estimated 1.2 million children and youth are affected by mental illness. 70% of mental health issues begin in childhood and adolescence, yet 75% of children with mental health issues do not access specialized services. Teen suicide rates in Canada is one of the highest in the world, with rates in Indigenous communities being 11x higher than the national average (Youth Mental Health in Canada statistic)

According to the Canadian Pediatric Society, over 30% of teens have anxiety disorders, with girls (38.6%) having a higher rate than boys (26.1%). This is why it’s so important for us to prioritize, support, and advocate for mental health programs and treatment for children and teenagers.

How can Art help Anxiety?Photo from an therapeutic arts anxiety and mindfulness class.

Back in 2019, the World Health Organization shared some eye-opening research. They found that letting young people explore their creativity through the arts can greatly improve their social skills, physical health, emotional wellbeing, and cognitive abilities. This holistic improvement in mental and physical health is making arts a vital part of healthcare, particularly for our children and teenagers. The more they’re able to express themselves through arts, the healthier they become, and this trend is gaining more recognition in the healthcare world.

Anxiety: Name it to Tame it

Our Name it to Tame it group is designed to use the arts described in this research to help teens with anxiety use art-making and mindfulness to improve their social skills, physical health, and mental and emotional wellbeing using a fun and creative art experience.

Click here to learn more about the Name it to Tame it group.

What is Play Therapy?

What is Play Therapy?

One of the most common questions I’ve been asked by parents is, “What is play therapy, and why is it the preferred way to work with children in therapy?

When adults begin their counselling journeys, they use words to express and communicate their thoughts and feelings. Young children do not generally communicate this same way, often because they don’t have the language to express what is happening in their internal world. They use play instead of words and let their play speak for them. Through play, children communicate their thoughts, worries, feelings just like adults do with words.

A child’s natural inclination is to play. Through play they are able to learn about the world around them and themselves, for example, I like playing with blocks but not drawing.  To an adult, play can look like an unproductive activity, but appearances can be deceiving. For children, play is serious business. It is never a waste of time. It is through play that children practice limitless things in a free and safe environment, until they have mastered them, preparing children for “the real world”- as adults call it- all without the child, or the child’s parents, realizing it.

Therapeutically, play gives the therapist a peek into the child’s rich inner world. The diverse ways in which children interact with different toys can reveal their feelings, fears, anxieties, desires, and past experiences. Children will act these out in their play and, at the same time, self-soothe/regulate, find novel solutions to problems, and learn.

What Is Play Therapy Helpful For?

Generally, play therapy is used with children between the ages of 3 and 12 years for presenting issues including, but not limited to:

  • Problem behaviors at home or school
  • Facing medical procedures
  • Angry and/or aggressive behaviors
  • Family divorce or separation, loss of a loved one in the family, birth of a sibling
  • Natural disasters
  • Traumatic events
  • Domestic violence, abuse, or neglect
  • Bullying
  • Anxiety, depression, and phobias
  • Deficits in social skills
  • Repressed feelings

The play therapist will typically observe how the child plays during the sessions and may intervene from time to time, depending on the child and the child’s therapeutic needs. Sessions are tailored to each individual child. Therapy goals are assessed in the initial sessions and periodically, thereafter.

What Does a Session Look Like?

Toys and other items are set out in the session room so that children can reach them easily. My preferred method is allowing the child to choose the items he/she wants to use during the session, much like an adult will choose what to discuss in a counselling session. Items used in these sessions can include:

  • Play-doh
  • Paints, coloring pencils/markers and crayons
  • Dolls
  • Miniature house (simulates child’s house) with figures of family members and furniture
  • Toy cars
  • Doctor’s kit
  • Play money
  • Puppets
  • Sand tray
  • Board games and playing cards
  • Legos
  • Blocks
  • Action figures
  • A soft ball

As a play therapist, I find these sessions with children to be not only therapeutically helpful, but also great fun and incredibly rewarding professionally! I know that play therapy can be a bit mysterious for parents and I hope this article helps you understand it a bit more. If your child is struggling, I would love to work with them, and with you to see how play therapy could help!

If you’d like to know more, or book an appointment, click here to contact the Client Care Team. We love your little ones!

Coping Ahead: Anticipating Stress & Boosting Confidence

Coping Ahead: Anticipating Stress & Boosting Confidence

Do you find yourself constantly worrying about every possible scenario that could go wrong? You’re not alone. Constant worrying, overthinking, and feeling out of control can take a big toll on your mental health and well-being. This makes it incredibly difficult to focus on daily tasks or enjoy life to its fullest. But there is a solution: Coping Ahead is an effective technique from Dialectical Behaviour Therapy (DBT) that helps you prepare for stress and manage emotions ahead of time.

Eventualities

When I was 19 years old I learned to pilot gliders (airplanes without engines, also called sailplanes). Before each flight, we would always go through our pre-flight checks, even if the aircraft had just landed from a previous flight. We would make sure all of the controls worked as expected, the instruments were reading correctly, and of other important things worth double-checking when you’re propelling yourself two thousand feet into the sky!

The very last step of every pre-flight check was to review “eventualities.”

Though it’s been many years now since I last flew, I still remember vividly what I would say out loud to myself at this step, time and time again:

“If a wing drops on the launch and I cannot recover, I will release the launch cable and land ahead. At a safe height and speed I will start to climb. In the event of a launch failure, I will release the cable and lower the nose to a recovery attitude, and gain sufficient speed before maneuvering. I will land ahead if possible. Otherwise, I will turn downwind, which today is [left or right] and complete an abbreviated circuit or find a safe landing solution. The wind today is ___ knots which means my minimum approach speed is ___ knots.”

Coping Ahead saves time and effort.

The reason for talking through these eventualities in so much detail on the ground is that you’ve already made all of your decisions in the event of an emergency. In an unlikely situation where the pressure is on and seconds count, you don’t need to waste precious time or mental effort deciding what to do. You’ve already thought it through, and simply must follow your plan.

And this skill isn’t just for pilots! In DBT, coping ahead is an emotion regulation skill that can help you rehearse strategies ahead of time to better handle stressful situations or uncomfortable emotions. By visualizing and planning out how you will cope with challenging situations in advance, you start to feel more confident in your ability to face them, boosting your self-esteem and reducing stress.

What’s the difference between Coping Ahead and overthinking?

Overthinking is a common response to stress that can be counterproductive. It is also a common feature of anxiety that involves dwelling on worst-case scenarios, often leading to a cycle of negative thoughts and emotions. It can be triggered by a wide range of every-day stressors or perceived threats.

On the other hand, rather than going in circles about problems, Coping Ahead involves thinking about solutions. It is a deliberate and proactive skill, rather than a reactive response that actually impairs your problem-solving abilities.

How do I learn to Cope Ahead?

If you want to learn how to Cope Ahead, there are some practical tips you can try.

  1. Identify potential stressors in your life, such as upcoming deadlines or social events.
  2. Plan coping strategies that work for you, such as deep breathing, positive self-talk, or seeking support from friends.
  3. Rehearse your coping strategies in your mind, visualizing yourself using them and picturing how they will help.
  4. Lastly, remember to take some time to relax and ground yourself. Well done!

If you are struggling with…

  • Overthinking
  • Low self-confidence
  • Anxiety
  • A sense of low control in your life
  • Borderline personality disorder (BPD)
  • Other conditions that cause intense emotional reactions to common life stressors

…then consider seeking support from a mental health professional. Coping Ahead is a skill that can be learned and practiced, and therapy can provide a safe and supportive environment for developing this skill. Contact our clinic to learn more about how we can help.