Month: September 2024

Seize The Moments

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As I age I don’t enjoy life any less, but I am ever reminded to seize the moments as life is short. Yes, we all know that, but do we really do it. I consciously attempt to seize as many moments as possible. It’s so easy to let the moments slip by, so I often get up early to enjoy the sunrise, just sitting and enjoying the moments.

I almost always start my day off by going for a walk even before I eat. Sometimes I don’t feel like it , but I always feel better afterwards.

I love spending time with friends like my dear friend Helen where we have these , “Stop Right Here” moments, Moments we love to just turn around in our car to catch a moment we might not have otherwise or to take in the beauty that we take for granted. We spend a day stopping wherever we want discovering new adventures or places we have never seen before.

Speaking of friends, what about those girlfriend weekends where you celebrate your friendships. There can never be enough of those.

Or the special let’s just sit around the table forever and laugh and reminisce or talk about what is important in each other’s lives. I love those moments and memories.

So just for today , be intentional about seizing your moments wherever and however you can.

Copious Ways of Coping

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Dealing with our distress is important to maintaining mental well-being and can be challenging. However, having a set of effective coping strategies can make a significant difference. We all need them young and old. You can build and use your own Coping Toolkit to navigate daily stressors and improve your overall mental health and wellbeing. Here are a few that I put together from A- Z to get you started. What works for you may not work for someone else.

The Feelings Thermometer

A feelings thermometer can help young people identify how they are feeling and will assist others in helping youth manage their emotions effectively. The thermometer is a simple tool that helps you gauge your current emotional state. Are you feeling calm and collected, or are you on the verge of a meltdown? Identifying this can help you choose the right coping strategies. If a young person is on the verge of a meltdown the way you help them will be much different than if they are at a 4-5 on a scale of 10.

Building Your Coping Toolkit

Your Coping Toolkit should include personalized strategies that work best for you. Here is an online Coping Toolkit that I created in Google Slides that you can use with youth.

Daily Reminders

Consistency is key when it comes to coping strategies. Here are some daily reminders to keep you on track:

  • Reframe Your Thoughts: Practice turning negative thoughts into positive ones. This can help shift your perspective and reduce feelings of distress.
  • Practice Gratitude: Take a moment each day to reflect on what you’re grateful for. This simple habit can improve your mood and outlook on life.

Healthy Coping Mechanisms

Identifying healthy ways to cope with distress is crucial for long-term well-being. Here are some methods to consider:

  • Journaling: Writing down your thoughts and feelings can be a therapeutic way to process emotions.
  • Healthy Distractions: Engage in activities you enjoy, such as reading a book , playing sports , creating art or watching a favorite show, to take your mind off stressors.
  • Relaxation Techniques: Techniques such as progressive muscle relaxation and guided imagery can help lower stress levels.

Reducing Carried Distress

Carrying around unresolved distress can be burdensome. Here are a few strategies that may lighten your emotional load:

  • Set Realistic Goals: Break down tasks into smaller, manageable steps to avoid feeling overwhelmed.
  • Self-Compassion: Be kind to yourself and acknowledge that it’s okay to have off days.
  • Seek Professional Help: Talking to a therapist or school counsellor can provide you with the help you may need. It’s a strength to reach out.

I love this podcast by Andrew Huberman as he interviews Dr. Victor Carrion on PTSD in youth. They are strategies we can all use with youth.

If you aren’t listening or paying attention to all the amazing interviews by @hubermanlab you may want to start today. Below are some of my adaptations of what Dr.Carrion had to say in his interview with Andrew Huberman. I love how Huberman shares all the fabulous resources on his web page. It’s a must go to space for all counsellors.

By incorporating coping strategies into your daily life, you can create a robust Coping Toolkit that helps you manage stress and enhance your mental well-being. Remember, it’s about finding what works best for you and practicing these techniques consistently. For more coping skills you can check out our book Counsellor Talk: Connecting Through Creative Counselling Techniques. There are copious resources inside.

Feel free to share your own coping strategies in the comments below. Let’s support each other in building healthier, happier lives!

Let a Little Sunshine Into Your Life

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In our journey through life, the words we tell ourselves can be incredibly powerful. Positive affirmations can transform our mindset, boost our confidence, and inspire us to take on new challenges. Sunflowers help to brighten our days, so here are a bit of both. Empowering affirmations to remind you of your inner strength and sunflowers to lift your spirits.

I Am Courageous

Embrace your bravery. Courage is not the absence of fear but the triumph over it. Every step you take forward, even when scared, is a testament to your courage.Some people need courage to face another day. Some need it daily to deal with life and others need a dose of courage now and then. May courage find you as much and as often as you need it.

I Am Confident

Believe in your abilities. Confidence comes from recognizing your worth and trusting in your skills. Know that you are capable of achieving great things no matter your circumstances or age.

I Am Enough

You are complete just as you are. Never let anyone make you feel otherwise. You have everything within you to succeed and be happy or to just be content with who you are and what you have in life.

I Can

These two simple words can be incredibly powerful. Whenever you doubt yourself, remember that you have the strength and capability to overcome any obstacle.It may be super challenging, but connect with others who can lift you up.

Let these affirmations be a daily reminder of the thoughts that you have the capacity to reframe at any moment in time. Repeat these affirmations to yourself every day, and watch how they transform your mindset and life. For more inspiration join counsellortalk on Facebook.

Cead Mile Failte

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“Cead Mile Failte” – a phrase that translates to “A Hundred Thousand Welcomes” in Irish. This ancient greeting encapsulates the warmth and hospitality that you will find in Cape Breton where I spend my summers and is a fitting introduction to the profound power of words.

Words Have Power

Words are more than mere combinations of letters; they hold meaning, emotion, and influence. Words have the capacity to inspire, heal, and transform.

Use Yours Wisely

Given their power, it is crucial to wield words with care and intention.as they have a lasting impact. Strive to use your words to build bridges, foster understanding, and spread positivity. Make people in your presence feel welcome.

By incorporating the spirit of “Cead Mile Failte” into your daily interactions and recognizing the profound capability of your words you can make life a little better for everyone with each word you choose.

As I celebrate my 66 years on this planet , I will continue to choose my words carefully knowing that life is always changing and that words truly matter.

The words I want to express to you today are thank you and know that I am so grateful that you read my blog . You matter in this world and I appreciate you for letting me be a little part of yours.

May each of your days be filled with a whole lot of joy and happiness. I am wishing for you all the good that life can bring you each day. A hundred thousand welcomes to you my friends. Cead Mile Failte.

Love Your Reflection

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In a world that often pressures us to conform to certain standards, it’s essential to remember that you are amazing just as you are. Self-acceptance is a powerful tool that can lead to a happier, more fulfilling life. Let’s dive into some ways you can start embracing your authentic self today.

Challenge Your Thoughts

We all have those negative thoughts that creep in from time to time:

  • “I’m too fat.”
  • “I’m too skinny.”
  • “I’m not good enough.”

These thoughts can be incredibly damaging. The first step to overcoming them is to challenge their validity. Ask yourself, “Is this really true?” More often than not, you’ll find that these negative self-perceptions are unfounded.

Love Your Reflection

Take a moment every day to look at yourself in the mirror and appreciate your unique beauty. Remember, you are beautiful just as you are. There’s no need to compare yourself to others or strive for perfection.

Do It: Post Unfiltered Photos

One practical way to start embracing your true self is by posting unfiltered photos of yourself on social media. This small act can be incredibly liberating and sets a positive example for others, especially young people, to accept themselves as they are.

Lift Yourself Up and Others

Self-love isn’t just about feeling good about yourself; it’s also about uplifting others. When you lift yourself up, you’re in a better position to lift others up too. Spread positivity and encouragement wherever you go.

Find Your Power Pose

What is your power pose? A power pose is a stance that makes you feel strong and confident. Create one and share it with the world. Not only does this boost your confidence, but it also encourages others to find their inner strength.

In conclusion, embracing your authentic self is a journey that starts with small, intentional steps. Challenge negative thoughts, love your reflection, share unfiltered moments, lift others up, and find your power pose. Remember, you are amazing just as you are.

For more inspirational content and resources, check out some other posts on CounsellorTalk.com.

Embracing Each Day with Positivity and Gratitude: Tips for a Fulfilling Life

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Life is a fleeting journey, we never know what tomorrow will bring and it’s so easy to get caught up in the daily grind and forget to cherish the moments that truly matter. Here are some tips to help you embrace each day with positivity and gratitude.

Start Each Day In A Positive Way

Begin your day with a positive mindset. Whether it’s a smile, a morning meditation, or simply taking a moment to appreciate the sunrise, which I do a lot of, setting a positive tone can influence your entire day.

Take time to celebrate the small achievements and happy moments throughout your day. Whether it’s enjoying a walk along the beach, witnessing waves crashing against rocks, or sitting with loved ones by the Mira River, these moments add up to a fulfilling life. I start my day most days by watching the sunrise. I go for a daily walk with my neighbours and I look for ways to make my day as positive as I can.

End Each Day With Gratitude

Reflect on your day with a sense of gratitude. Acknowledge as many good moments as possible. Learn from the challenges, we all have them. It isn’t always easy to embrace the moments, but when you do you will feel much better about yourself and life. Appreciate all the beauty around you. It’s a simple yet powerful practice that can transform your outlook on life.