BeWell Therapy Nuggets

11/17/2025

“When anxiety ramps up, most people try to ‘think their way out of it.’
But you can’t out-think a nervous system that’s already in panic mode.
So we start with regulation — not reasoning.

Here’s my favourite fast technique:

Name. Normalize. Neutralize.

1. NAME

Say out loud or in your head:
‘This is anxiety. My threat system is activated.’

When you name it, you shift out of the emotional brain and back into the thinking brain.

2. NORMALIZE

Tell yourself:
‘Nothing is wrong with me. My nervous system is doing what it’s designed to do.’

This removes the shame and fear that make anxiety bigger.

3. NEUTRALIZE

Use one sentence to interrupt the spiral:
‘I don’t need to respond to this thought right now.’

This signals to your brain that you’re safe.

Try this technique and let me know on how it goes!

11/10/2025

Tomorrow is Remembrance Day.🪖🎖️ Veterans face a variety of mental health challenges when they come home. One of the most important things we can do is show up for them and offer encouragement and support to reach out for the help they need.♥️

If you need mental health support, I have in-person appointments available in Whitby and virtual sessions across Ontario. I also offer equine assisted therapy🐴 (which can be beneficial for veterans) and am a VAC approved provider. 🔗Link in bio.

(If you or someone you know is in crisis, please call/text 9-8-8.)

11/07/2025

Truth! 🤣

Full but not full-full am I right

11/03/2025

New space 📦, same care 💜.

11/03/2025

Winter is coming...❄️ For some, it brings a batch of mental health challenges with it.

If you struggle with SAD (Seasonal Affective Disorder), it's important to try to get out in front of it, before it feels overwhelming. I'm here if you need support. 🔗Link in bio.

(If you or someone you know is in crisis, please call/text 9-8-8.)

Do you struggle with the winter blues? What do you do to practice self-care?

11/01/2025

🥳Can’t wait to see you in my new space!
📍214 Dundas St. E., Whitby

11/01/2025

🎯 Motivation isn’t magic — it’s momentum. Some days you’ll feel unstoppable, and other days… even getting started feels impossible. When that happens, don’t wait to feel motivated — take one small step anyway. Action fuels motivation, not the other way around. 💪✨

Keep showing up for your future self — even when it’s hard. That’s where the real growth happens. 🌱

🔥 How to Boost Motivation & Beat Procrastination

1. Shift Your Mindset
• Focus on identity, not outcomes — “I’m someone who follows through.”
• Connect every task to your why — how it supports your bigger goals or values.
• Progress over perfection — small wins count.

2. Start Small
• Break tasks into 15–30 min chunks.
• Use the 2-minute rule: start with the smallest possible action.
• Define “done” clearly for each step.

3. Design Your Environment
• Remove distractions; make starting easy.
• Stack habits: After coffee → review task list.
• Bundle rewards: only listen to your favorite podcast while working.

4. Manage Your Time
• Try Pomodoro (25/5) or time blocking.
• Schedule work like appointments — non-negotiable.
• Do the easiest task first to build momentum.

5. Support Your Motivation
• Use short rituals to cue focus (deep breath, set timer).
• Practice self-compassion when you slip — restart, don’t restart the shame spiral.
• Celebrate progress — track daily actions, not feelings.

6. Stay Accountable
• Tell someone your goal or set up weekly check-ins.
• Use public commitments or shared deadlines for extra push.

⸻

💡 Remember: Action comes before motivation.
Start small. Stay consistent. Momentum will do the rest.

✨