Tag: mental health

I AM A SCHOOL COUNSELLOR

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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

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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

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!

When You Impact A Life: The Ripple Effect

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Do you ever stop to really think about the impact you have? I know that as a teacher, counsellor and therapist, I was always too busy to stop and reflect on the impact I was having unless I received a letter or note reminding me that I indeed did something that mattered. It’s often said that a single act of kindness or something that you say (words do matter) can set off a chain reaction, touching countless lives in ways we might never fully comprehend. Imagine standing on the beach as the sun sets, the waves gently lapping at your feet. Each wave represents a life you’ve touched, and the endless ocean symbolizes the infinite connections that stem from that impact. As a school counsellor therapist or teacher, this is the essence of your work—creating ripples of positive change.

You Don’t Just Impact One Life

When you really think about the times you extend a helping hand, offer a listening ear, or share a moment of understanding, you begin to see the ripples that go far beyond that initial interaction. These ripples spread out, affecting not just the person you directly helped, but also everyone they come into contact with. For example, helping a student navigate their anxiety not only empowers them. but also brings a sense of calm to their family and friends who witness their growth and resilience.

You can Have a powerful Impact That Isn’t always EASY to measure

Think about the joy in a group of friends’ faces as they gather for a photo, especially at graduation time. Your influence on one person in that group can enhance the happiness and well-being of everyone else there. It’s a beautiful, interconnected web of relationships and experiences that you may not take time to really think about. By fostering a supportive environment for one student, you help create a ripple of positivity that extends to their entire social circle.

The warmth and support you offer to just one individual can strengthen family bonds, provide guidance, and foster a sense of community. When a person feels supported and understood, they are more likely to extend that same kindness and understanding to their family and peers, perpetuating a cycle of compassion.

Each moment of support and encouragement you provide is a gift that keeps on giving, as it inspires people to pursue their dreams and share their passions with the world. You may never hear about it, but it’s there.

In the end, the impact you have is immeasurable. So, continue to do what you do one person at a time. Your role as a school counsellor, therapist or teacher is not just a job; it’s a mission.

Your journey of impact starts each day, and the ripples you create will touch countless hearts and help you affirm that what you say and do matters.

Navigating Anxiety | Counsellor Talk

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Does your mind sometimes feel like a tangled ball of yarn, with worries and fears pulling you in every direction? You’re not alone. Anxiety is a common emotion we all experience, but when it overstays its welcome, it can disrupt our daily lives.

Understanding Anxiety

Imagine anxiety as a fire alarm in your brain. It’s there to alert you of danger, but sometimes it goes off even when there’s no real threat—like when you burn toast. When anxiety becomes frequent, intense, and prolonged, it can interfere with your daily routine and overall well-being. Recognizing this is the first step towards managing it.

Anxiety is a common emotion, but when it becomes persistent, it can interfere with daily life. Frequency, intensity, and duration matter. If you’d like to understand more go to AnxietyCanada.com

Avoidance Behavior: The Sneaky Culprit

Avoidance might seem like a quick fix, but it’s a sneaky culprit that can make anxiety worse. Ask yourself: Are you dodging certain situations because of irrational fears? If the answer is yes, it’s a sign you need to address the root of your anxiety. Talking to a doctor or a counsellor can be incredibly helpful.

Stay Connected

Humans are social creatures, and sharing our feelings can be a powerful antidote to anxiety. I walk and talk almost daily with colleagues and friends and it is amazingly helpful to deal with a range of emotions. Whether it’s chatting with friends, joining a support group, or even writing in a journal, expressing your thoughts can reduce the feelings of isolation that often accompany anxiety.

Everyone Experiences It Differently

Just because you’re feeling anxious doesn’t mean you have an anxiety disorder. It’s essential to understand that everyone experiences anxiety differently. Educate yourself about anxiety and mental health to better navigate your emotions. Check out mentalhealthliteracy.org for more fabulous resources.

Professional Treatment: Your Toolbox

When anxiety becomes too much to handle on your own, it’s time to explore professional treatment options. Cognitive Behavioral Therapy (CBT) and medication are two effective methods for treating chronic anxiety. Finding the right approach might take some time, but it’s worth the effort to explore different options and regain control over your life.

Anxiety doesn’t have to rule your life. By understanding it, addressing avoidance behaviors, staying connected with others, and seeking professional help when necessary, you can manage anxiety and lead a fulfilling life. Remember, you are not alone on this journey.

For more resources check this out and for tips on well-being, visit counsellortalk on Facebook and join the conversation on Instagram @counsellortalkcanada.

Enjoy every second of every day and take care of yourself!

Note: This blog post is for informational purposes only and does not substitute professional medical advice.

Mother’s Day Isn’t Always Easy

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Mother’s Day, for many, it’s a day filled with joy, love, and gratitude for the incredible women who have shaped our lives. But for others, it can be a day tinged with sadness, longing, or even pain. Whether you’re grieving the loss of a mother or mother-in-law like me, navigating a strained relationship, experiencing or have experiencing infertility in the past, you are not alone.

First and foremost, it’s okay to feel whatever you’re feeling. Emotions are complex and valid, and there’s no right or wrong way to navigate them, especially on a day like Mother’s Day. If you’re struggling, give yourself permission to acknowledge and honor your emotions without judgment.

If you’re grieving the loss of a mother or a child, know that it’s natural for this day to bring up feelings of sadness, nostalgia, or even anger. Take the time to remember and cherish the memories you shared, and allow yourself to grieve in whatever way feels right for you. Surround yourself with supportive loved ones who can offer comfort and understanding. Be extra kind to yourself today.

For those who have faced infertility or struggling to conceive, Mother’s Day can serve as a painful reminder of unfulfilled dreams and desires. Know that your worth as a person is not defined by your ability to have children. Your journey is valid, and there is hope and support available to you, whether it’s through therapy, support groups, or connecting with others who understand your experience.

If you’re navigating a strained relationship with your mother or your children, remember that boundaries are important for your emotional well-being. It’s okay to prioritize your own needs and set boundaries that protect your mental health, even if it means stepping back from certain traditions or interactions on Mother’s Day. Esther Perel shares her experience with a post called I miss you and I’m happy you’re gone.

Ultimately, remember that you are worthy of love and compassion, regardless of your circumstances. If Mother’s Day feels difficult for you, know that it’s okay to create your own rituals and traditions that honor your experience and provide comfort. New rituals can be soothing and helpful. Whether it’s going for a walk and noticing all the beauty around you, practicing self-care, or simply being kind to yourself, prioritize activities that nourish your soul and bring you joy and peace.

And to those who are celebrating Mother’s Day with joy and gratitude, remember to extend empathy and compassion to those who may be finding this day difficult. Reach out to loved ones who may be struggling, offer a listening ear, and hold space for their emotions without judgment.

Above all, remember that you are never alone. Lean on your support network, seek professional help if needed, and remember that it’s a day.

On this day I’m pausing to think of all those who struggle for all the possible reasons and sending you as much positive energy as I can muster up.

Pillars of Mental Strength

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In life, we often encounter ups and downs that can challenge our mental fortitude. It is during these times that our mental strength comes into play. The ability to navigate through life’s challenges, bounce back from setbacks, and stay focused on our goals isn’t always easy.

It’s not about ignoring feelings or suppressing emotions, but about developing a helpful set of skills and attitudes that can help us manage our thoughts, regulate our emotions, and behave productively even in the face of adversity.

Four key pillars of mental strength that could be helpful to you are self-awareness, optimism, adaptability, and resilience.

Self-awareness involves understanding your strengths, weaknesses, and triggers. It means being aware of your thoughts, feelings, and behaviours, and how they might be affecting your life. We could all use a little self-awareness and reflection. Journaling is one way to become more self-aware and our book, Counsellor Talk offers you an opportunity to dig deep and explore your thoughts and feelings. Self-awareness is the first step in building mental strength because, without this awareness, it’s difficult to identify areas of improvement. When we understand our strengths, we can leverage them to our advantage. Staying focused on our strengths is so important. When we understand our weaknesses, we can work on improving them. When we understand our triggers, we can develop strategies to manage them.

Optimism, the second pillar involves maintaining a hopeful outlook even in challenging situations. Optimism doesn’t mean ignoring the reality of your situation, but rather choosing to focus on the most hopeful aspects. It’s about expecting the best possible outcome and viewing the glass as half full rather than half empty. I believe there are some genetic aspects to optimism, however it is a skill that can be learned. Research shows that optimistic individuals are more likely to persevere in the face of adversity, have better health outcomes, and live longer lives. By developing a positive mindset, we can enhance our overall well-being.

Adaptability, the third pillar of mental strength means being able to embrace change and adjust strategies when needed. Life is definitely unpredictable and the ability to adapt to new situations or changes is crucial in building mental strength. Adaptable individuals can adjust their thinking and behaviour to meet the demands of different situations. They are open to new ideas, willing to take risks, and able to learn from their experiences. By being adaptable, we can navigate through life’s challenges with more ease and confidence. It is a skill we can learn to make life more manageable.

Resilience, the last pillar is where we learn from setbacks and view them as growth opportunities. Resilience is the ability to bounce back from adversity, trauma, or failure. It’s about being able to pick yourself up, dust yourself off, and keep going.

As parents and counsellors we not only need to model resiliency skills we also need to let our young people experience failure and learn from it. Resilient individuals are not immune to difficulties, but they can healthily cope with them. They view setbacks as temporary hurdles rather than permanent roadblocks. By fostering resilience, we can enhance our mental strength and improve our capacity to recover from life’s challenges.

Mental strength is not something we’re born with, but something we can cultivate over time. By building self-awareness, maintaining an optimistic outlook, embracing adaptability, and fostering resilience, we can navigate life’s challenges with more confidence. Remember, it’s not about being strong all the time, but about knowing how to tap into your strengths when you need the most.

For more information on mental strength and other related topics, you can also follow us on Facebook by searching for ‘counsellor talk’, and on Instagram at @counsellortalkcanada. What pillar of mental strength would you add?

Seeing Life Differently: Never Take Life or Your Vision for Granted

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Life is complex for most people. If you are fortunate and grateful to reach my age you never take life or anything for granted. You live, truly live life to the best of your ability.

Seeing Change as an Adventure

When I first started having vision issues, I felt like I was stumbling through a foggy maze. It was scary, frustrating, and honestly, pretty overwhelming. I remember coming back from the ophthalmologist and thinking if I eventually need a seeing-eye dog, so be it. The reality of that is something different.

Over time, I realized that this new chapter wasn’t the end of my story—it was just a plot twist. Embracing change is what I attempt to do on a daily basis. I have keratoconus – specifically pellucid marginal degeneration. I also have herpes eye disease , and cataracts and have had posterior vitreous detachments in both eyes (very common in those of us past 60 years of age).

I wear sclerals which have been life-changing for me, glasses do not work anymore (except for readers). I will eventually need a corneal transplant, but for now, if the eye herpes stays at bay my corneas will be ok.

What Has Helped Me

I have always had an optimistic mindset, so that has helped tremendously, but connecting with others who also have the same eye condition has really helped. I belong to an online support group for keratoconus and have a good friend with the exact same eye condition. You are not alone. It seems there is a support group for almost every condition out there. Of course, having a great optometrist and an ophthalmologist helps. I am fortunate to have both of those.

Be My Eyes  Be My AI

If you haven’t heard of it, the BE MY EYES app, Be My AI is a must.

As an optimist, I am hopeful that technology will help us live our best life. 

Who knows what is next? We live in a different world than we did ten years ago. Hope is what keeps me going every day. If you know of any great resources that can assist people who are blind or have low vision feel free to share them.

Lean on Your People

Here’s the thing: you don’t have to go through this journey alone. Seriously, reach out to your friends, your family, and those who get you. As a psychologist, I know it is a strength to reach out. We all need support at some time in our lives.

It’s amazing how much love and support you’ll find when you let people in.

Finding Silver Linings

Okay, let’s keep it real. Losing your sight sucks. There’s no sugarcoating it. But you know what? Even in the darkest moments, there’s a flicker of light. Maybe it’s finally learning to slow down and savor life’s simple pleasures. Or discovering a newfound appreciation for the beauty of sound, touch, and smell. It’s all about finding those silver linings and holding onto them for dear life. Sometimes it’s easier said than done, but if you take each day and savour as many moments as possible, it makes life easier.

Losing your sight might feel like the end of the world for you, and no one truly understands unless they have been through it in some form or another, but trust me, you can cope and live a fulfilling life no matter what life throws at you.

I am so grateful that I wake up each day and can embrace the good around me and hope you too can connect with others that help make life better. 

So as you navigate the twists and turns of life, seize as many moments as possible, love those around you, spend as much time with friends and family that lift you up as you can and never take your life or your vision for granted.

Performance Anxiety

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We feel so lucky to work with talented youth, like the Young Canadians of the Calgary Stampede. Their dedication and creativity are awe-inspiring, and we’re grateful for the opportunity to share their tips and experiences with you!

Performance anxiety is a personal experience that can range from minor jitters to overwhelming nerves. Here are some ideas we believe can help:

  1. Confront Negativity: Recognize and address any negative thoughts or perceptions about performing. Accept the need for change and work on these one at a time.
  2. Cultivate Confidence: Believe in your unique gift and your purpose in performing. Slow, deep breathing, like square breathing, can help keep you centered.
  3. Challenge Negative Thoughts: Shift your inner dialogue from “I can’t” to “I can.”
  4. Stay Engaged: Focus on the music or your performance rather than potential mistakes.
  5. Embrace Excitement: A mindset of excitement can actually enhance your performance. Let those butterflies work for you!
  6. Progress Takes Time: Remember the 10,000-hour rule. It takes time to master your craft, so be patient and kind to yourself.
  7. Rest Well: Prioritize rest before and during performances. It makes a significant difference.
  8. Stay Positive: Keep a hopeful mindset.
  9. Visualize Success: See yourself as a star performing flawlessly.
  10. Be Authentic: Journal your fears and stay true to yourself.
  11. Stick to Routines: Consistency can offer comfort and help ease anxiety.
  12. Normalize Anxiety: You’re not alone. Chat with a friend to share strategies and support.
  13. Embrace Imperfection: Perfection isn’t the goal—focus on your growth and journey.
  14. Practice in Front of Trusted People: This can help you build confidence and comfort.
  15. Quiet Your Mind: Find techniques to help you stay present in the moment.
  16. Shift Your Focus: Concentrate on the impact you can make for your audience instead of focusing on your nerves.
  17. Ditch “Shoulds”: Replace pressure with calming and reassuring thoughts.
  18. Reframe Your Mindset: Swap self-doubt with confidence-boosting affirmations.
  19. Mindset Matters: Remember, performance anxiety can be a self-fulfilling prophecy. Challenge the “what ifs” and focus on the positives.
  20. Let Go of the Spotlight Effect: Realize that people may not be watching you as closely as you think.
  21. Change Your “What-Ifs”: Transform negative “what-ifs” into empowering “what-ifs.”

The Young Canadians offered a treasure trove of advice, such as:

  • Always be Positive, Affirmations Help, Anxiety is Really Excitement, Ask For Help, Address what’s making you stressed, Agree with your body, Assertive mindset, Act Kind.
  • Be Prepared, Breathe, Be Brave, Be The Best Version Of Yourself.
  • Calm Your Nerves, Confidence, Concentrate, Care for Yourself.
  • Don’t be Negative, Deep Breaths, Determination, Demolish Those Negative Thoughts.
  • Express Your Emotions, Eat Healthy, Engage Your Mind.
  • Fight Your Demons, Faith, Find A Distraction, Friends are There For You, Fear is OK, Finish What You Started.
  • Give It Your All, Get a Friend, Go For It! Growth Mindset.
  • Have a Calming Ritual, Have Fun! Hug a Friend, Hydrate.
  • Ignite Your Passion, Include Each Other, I Can Control Myself, Invest in Relationships, Imagine Success, Immerse Yourself, Inspire Others.
  • Just Be “John”, Just Do Your Best.
  • Kindness To Others, Keep Dancing, Singing, Playing, Keep Relaxing, Keep Focused.
  • Live, Love, Laugh, Love yourself, Lead The Way, Leave Anxiety Behind, Left Brain Shut-off.
  • Make Sure You Have Your Shoes, Meditate.
  • Never Back Down, No Fear: “The Young Canadians Are Here!” No over-thinking!
  • Optimistic Outlook, Open Mind.
  • Push Your Limits and Patience, Picture Everyone As People You Love, Prepare To Perform, Positive Mind and Thoughts.
  • Quit Quitting, Quiet Space, Quiz Yourself on Choreo
  • Respect Yourself and Others, Relax.
  • Sing, Dance, Play Your Heart Out, Snack so you won’t be Hangry! Shake it Off!, Sleep Well.
  • Trust Yourself, Trust The Process, Take A Walk, Talk To Someone You Trust, Take a Hot Minute.
  • U-have to Calm Down, U are Special, Use Tips and Tricks, U can do it! Uplift Each Other.
  • Victory is Yours, Voice Your Emotions, Veto Bad Thoughts.
  • We Love You, Work, Walk It Out, Warm Up.
  •  X-hale, X out Your Stress, X out Negative Thoughts.
  • You Got This, You Are Good Enough, YOLO Mindset.
  • Zero Fear, Get Your ZZZs (sleep), Zen Time, Zero Regrets.

Remember, when it comes to performance anxiety, you’ve got the tools! Believe in yourself and your abilities. Reach out if it becomes too tough. The next time you perform, use the tips that work for you to transform your own anxiety into excitement changing performance anxiety into a friend rather than a foe!

Helen MacKinnon and Susan Spellman Cann

Who Doesn’t Need A Counselling Skills Toolbox?

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We all have our unique paths to walk, and sometimes, we could use a little help. That’s where Counsellor Talk can step in, providing the tools to navigate your emotions and experiences and help you to understand yourself better.

Being open to counselling as a way to transform your life is a good idea and we have loved helping those that have crossed our paths over the years.

Counsellor Talk Is written with counsellors in mind. However, teachers and those working with youth or adults can utilize the ideas too. Several handouts will work with people at every age level. There is no shortage of ideas to get those counselling ideas flowing to help others.

Who doesn’t need a counselling skills toolbox? A few ideas you can put in your toolbox are:

Just for Today

Start each day in a positive way. Accept yourself exactly as you are, knowing that you are enough.

When we celebrate our shared humanity and think of ways to help not only ourselves but find ways to help others and make the world a better place, we heal. All of us can do anything just for today.

Life is Better When…

We focus on gratitude rather than grievances. We treat ourselves with the same compassion and care that we give to others. So let go, embrace your flaws, and listen to the whispers of our intuition guiding you on your journey.

Challenge Yourself to…

Be more, do more, live more. Try something new, and learn to play more. Remember, by focusing on your strengths, you gain personal power. By reframing your thoughts, your worldview can change. By listening with an open mind and an open heart, you learn more.

Something You Might Need to Hear Today

You matter. You are a unique and valuable individual, worthy of love, respect, and acceptance. Like a butterfly emerging from its cocoon, you are continuously evolving and adapting to change.

Something I Need to Understand

Feelings aren’t facts. They are neither right nor wrong; they just are. Self-awareness is the first step towards personal growth. Exploring your thoughts, feelings, and behaviors can help you better understand yourself and your needs. Challenging negative thought patterns and cultivating positive affirmations can lead to a more positive outlook on life.

Remember, you are meant to be here; you have a purpose.

Well-being Tip

Treat yourself right; it’s time for a spa day so go ahead and take one. An economical version, relax in a bubble bath and let your worries unwind. Make time to have friends over for dinner. Enjoy the moments, make memories, and bring more joy into your day.

Rediscover simple pleasures and leave your phone behind. Find solace in simplicity; it’s your special place.

Final Thoughts

If you don’t like your story, rewrite a new chapter. Create the life you desire. Strive to thrive rather than just survive and shower yourself with self-love.

As Ronna Jevne says, “Hope is the small voice in our heart that says yes to life.” As your journey continues, remember, that you are not alone. Counsellor Talk, hopes you connect and collaborate with others every step of the way.

For more insights and tips, you can check out our book.