Author: Counsellor Talk

I have been in education since 1980 and am a psychologist who works part- time with the Calgary Stampede foundation. In 2024 , I co-authored Counsellor Talk: Connecting Through Creative Counselling Techniques I am an advocate who wants to help and support other counsellors across the world. All my resources are free for you to use and change as you wish. If you do alter anything I have created , I would appreciate you acknowledging where you got the original idea. Collaboration and sharing make us better at what we do … helping others. I look forward to connecting with you. Keep making a difference.

I AM A SCHOOL COUNSELLOR

Published on by Counsellor Talk2 Comments

It is National School Counselling week.

In honour I have created posters that you can feel free to download and use.

The students are why school counsellors do what they do. It has been my privilege over the years to do what I do. So if any of the below resonates with you, please feel free to use it.

I AM A SCHOOL COUNSELLOR

You Are the Reason I Do What I Do.

I am here not just for the tough days, the overwhelming moments or the times when life feels like too much – but for all of it. The dreams you are chasing, the friendships you are figuring out, the questions you are afraid to ask, and the moments you wish someone truly understood.

This time in your life can be a wild ride- exciting, confusing, sometimes frustrating. YOU don’t have to do it alone. You are not meant to.

You are seen. Even when you feel invisible.

You are heard. Even when you feel like you have no voice.

You are enough. Just as you are.

If you ever need a place to untangle your thoughts, or just breathe — I am here. No judgement. No pressure. Just support, honesty and a space where you matter.

I feel you have a right to know why I do what I do.

I am a school counsellor by choice.

Some of the things I have to do are difficult, but I choose to be here.

I am here because I believe I can help.

I care; I mean I really care about young people. I do my best to help as many students as I can, being advocates for you in school.

I want you to know

What you do with your life is up to you.

You are in charge of you. I am here to help you reach your full potential. I will insist that you learn. It is your ticket to absolute freedom.

Be all that you can be!

It isn’t easy being a teenager; even I can get frustrated with your raging hormones. You are growing and changing. I understand that. Take responsibility for your life and your actions and your teachers and others will respect you.

I do care, don’t ever forget it.

That’s why I am here.

That’s why I choose to do what I do.

I want you to know YOU can

Stop…Think…Speak

Remember, your thoughts lead to feelings lead to your actions. Change your thinking and you will have control of your life.

No matter what anyone else says or does to you, you are a worthwhile person. A gift from God. You are somebody.

There will be times during your school experience where negative things are said or done to you. You may experience painful times. Life can be difficult. It’s not what happens in your life that matters, but how you choose to respond to it.

What you put into school is what you will get out of it.

You can make a difference. If you choose to share a part of yourself with me, we can work together to make changes in your life. Your school experience will become everything you hoped it could be. Get involved and you will feel better about yourself.

Give life a chance.

One of the easiest things to say and one of the most difficult things to do are to live one day at a time. If you can master letting go of the past, not worrying about the future, but living each day to the fullest, then you will have lived a great life full of few regrets.

Be patient.

Change takes time. Let yourself grow. We all can change if we have the courage and the wisdom.

I have faith in you.

NEVER GIVE UP! Have Hope! Become the gift from God you were meant to be and you pass it on to others.

I hope your life is everything you ever dreamed it to be.

I am grateful if I am a small part of your journey.

REMEMBER

You are STRONGER than you think. BRAVER than you feel. You are more CAPABLE than you think. You are NEVER ever ALONE.

Come as you are.  I’ll be here for you.

We Have A Few Ideas and We Hope You Can Make Them Better

Published on by Counsellor TalkLeave a comment

Helen and I are launching our new website very soon and we hope you will join us on our journey. We will be offering workshops for mental health professionals and teachers.

Larry Ferlazzo @larryferlazzo.bsky.social is the impetus for this blog post. He expressed the idea that we may have a few ideas to share , but more importantly we hope you can make them better.

Helen and I have been educators , school counsellors and psychologists and along the way we have learned a thing or two. We are hoping that when you attend our workshops you will gain a few ideas and make them your own, yes make them even better as we know you will do.

So join us on this next chapter where we share tips, tools and technology that can impact the work you do.

Susan Spellman Cann Helen MacKinnon

Registered Psychologists

Connecting with Counsellor Talk:

For workshops  or PD contact counsellortalk@gmail.com

Amazon: Where you can purchase the book Counsellor Talk: Connecting Through Creative Counselling Techniques

Website: Counsellor Talk : Connecting Through Creative Counselling Techniques

Facebook: Counsellor Talk

Instagram  @counsellortalkcanada

You Tube Counsellor Talk – YouTube

Seize The Moments

Published on by Counsellor TalkLeave a comment

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

Published on by Counsellor Talk2 Comments

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

Published on by Counsellor TalkLeave a comment

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

Published on by Counsellor Talk1 Comment

“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

Published on by Counsellor TalkLeave a comment

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

Published on by Counsellor TalkLeave a comment

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.

Cape Breton In Your Summer Plans?

Published on by Counsellor TalkLeave a comment
Cape Breton, Nova Scotia : Be Careful It May Tug at Your Heart Strings and Never Let Go

The Artist Within

Published on by Counsellor TalkLeave a comment

Since 2013 I have been discovering the artist within me. Growing up I was into sports playing hockey, lacrosse, ringette, and so many other sports. I continued to play lacrosse until the age of 60. I loved sports they brought me great joy, nurtured wonderful friendships and they allowed me to release my pent-up feelings. There were so many fabulous memories created as a result of playing sports that I will treasure forever.

I never saw myself or even considered that I could be an artist of any kind. But in the last few years, I have come to love art as much as I love sports. Art allows me to go to a place that takes me away for hours and hours at a time. A space where I am free of any negative feelings, a place where I do not worry about anything or have any cares. I am focused on the process and am grateful.

My grandfather who loved to dabble in artistic endeavours encouraged me to expand my mind and keep learning which I did throughout my life and continue to do so to this day. I love learning thanks to my Papa. He did not invite me to join him in his art, which I love to do with my own adult children, but I am grateful for his influence. I hope that someday my children will look back and see that I modeled a way to have fun, play, escape the worries of the world, and be their own kind of creative whatever that means for them.

Today I get to enjoy some sort of artistic endeavour almost daily. I am rereading The Artists Way on audio this time, which I read when it first came out over 30 years ago. If you haven’t read it, it’s a wonderful inspiring book that allows the artist in you to come out. Even though I was not an artist at the time I can see that the book influenced me in many ways throughout my life.

So for those of you who think I am not an artist, I am not a … trust that you can and believe that the gifts you have are meant to be shared. I am no longer afraid of failure, as a result of my etmooc experience in 2013, now I focus on the process and enjoy the journey. If you overcome your fears in one area ( join an online group focused on tech) you will overcome your fears in all other areas of your life with the collaboration and support of others. I keep learning and am constantly growing open to knowing that I am a work in progress and will be until the day I die.

The artist within me is alive and knows that I must continue to stay centered allowing new ideas and creative experiences to flow through me. I can’t wait to see what happens next. I hope you will too. Nurture the artist within.