Carbray Counselling Services

03/31/2026

03/25/2026

The science behind why journaling works

Putting feelings into words does more than help you reflect. Brain imaging research shows it can shift activity inside emotional circuits.

The amygdala is often described as the brain’s threat detector. It helps you quickly respond to stress and uncertainty. When emotions feel intense or overwhelming, this region can become more active.

Studies using brain scans have found that labeling emotions — even briefly — is associated with reduced amygdala activity and increased engagement of the prefrontal cortex. The prefrontal cortex supports planning, reasoning, and self-regulation. In simple terms, writing about emotions appears to shift processing from automatic emotional reactivity toward more deliberate control.

Expressive writing research, including randomized controlled trials, suggests that structured emotional writing can reduce rumination and improve psychological well-being over time. When experiences are translated into language, the brain organizes them differently. What felt chaotic becomes structured, stored, and easier to reflect on.

This does not mean writing erases stress. It means the act of labeling feelings recruits regulatory networks that help the brain process emotional information more efficiently.

Even brief writing sessions have been linked to measurable changes in emotional processing patterns.

Source: Frontiers in Psychology; Mindfulness (Springer)

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult a qualified professional for personal concerns.

03/19/2026

Dr. Stephen Porges says, “In the field of trauma therapy, we are witnessing a shift from models of correction, to models of connection."
He continues, "Ruby Jo Walker's work is a part of this evolution. It invites clinicians to move beyond pathology, into presence, beyond fixing, into witnessing, and beyond reactivity, into regulation. It honors the wisdom of the body and the healing power of relationships.”

We invite you to train with Ruby Jo Walker at PVI in her upcoming course, "Clinical Applications of Polyvagal Theory for Therapists" beginning April 20.

You'll discover a cutting-edge, Polyvagal-Informed framework that helps you shift clients’ underlying physiological states to create meaningful behavioral, emotional, and relational changes.

Learn more and enroll here:
https://learning.polyvagal.org/courses/clinical-applications-of-polyvagal-theory-for-therapists

03/13/2026

As Neurodiversity Celebration Week approaches, I just want to remind folks that the goal isn’t to narrow neurodiversity down to a couple of diagnoses but to acknowledge and celebrate the diversity of all human minds.

Not some human minds.
Not just Autism and ADHD.

All human minds.
All human differences.

People think, perceive, communicate, feel, and process the world in many different ways.

People who hear voices.
People with low empathy.
People who experience altered states.
People who experience plurality or multiplicity.
Non-speakers and people who communicate in ways beyond speech.
People whose internal experiences don’t fit neatly into diagnostic boxes.

Neurodiversity isn’t a short list of conditions we’ve decided are acceptable to talk about.

Celebrating neurodiversity means making space for the full spectrum of how people exist including the ways of being that are still misunderstood, stigmatised or rarely acknowledged even within neurodiversity spaces.

03/12/2026

Managing panic attacks can be challenging, but small tools can make a big difference. A study finds that sour candy can calm the mind during a panic attack by providing a strong sensory distraction, helping shift focus away from overwhelming thoughts and physical sensations.

Sour candy engages taste and oral sensory pathways, which can capture attention and redirect the brain’s focus. The intense sour flavor stimulates nerve endings in the mouth, creating a new sensation that competes with stress signals. This helps reduce the intensity of panic and allows the nervous system to begin calming down.

Scientific research shows that sensory distractions can modulate brain activity during stress. Redirecting attention to taste or tactile sensations activates different neural circuits, reducing amygdala hyperactivity, lowering perceived threat, and promoting a sense of control over the body’s panic response.

Practical takeaway. When feeling a panic attack coming on, using a small sour candy or other strong sensory stimulus may help manage symptoms until breathing and relaxation techniques take effect. This approach works best as part of a broader coping toolkit, including deep breathing, grounding exercises, and mindfulness. Simple sensory strategies can provide immediate relief and help the brain regain calmness during stressful moments.

03/10/2026

REGISTRAION NOW OPEN!!!

Dancing Through Grief: Movement for Healing, Resilience, and Connection.

REGISTER HERE: https://forms.gle/W2wr7AAcQidj8MdAA

Bereaved Families of Nova Scotia in collaboration with Annapolis Valley Dance Company will be offering a free Dance through Grief session. Come join us for a gentle evening designed to help you move through pain and rediscover moments of peace.

Guided by Aurora Scott, a professional artist and therapeutic recreation specialist from Wolfville, this workshop blends music, rhythm, and dance to support emotional release, reduce stress, and build resilience. Visit Annapolis Valley Dance Company FB page to learn. It you want to know more about Aurora Scott visit her website: https://missaurorascott.com/

Grief can be hard to put into words — but movement has its own language.
No dance experience needed — just an open heart.

Session Details:
Date: Wednesday, March 18th
Time: 6:30PM – 8:00PM
Location: Wolfville Legion, 310 Trunk 1 (Upper Level)

To learn more about this program:

Ph: (902) 564-6795 to learn more about this supportive program
Email: info@bereavedfmiliesns.ca

👉 Please share this post to help someone you know who may
benefit from this program.

03/01/2026

Most people think they're apologizing when they're actually defending themselves with softer language.

Explaining your intent to dismiss someone's pain isn't accountability. Saying "I didn't mean it that way so you shouldn't be hurt" centers your comfort over their experience. So does turning yourself into the victim of their feelings, or focusing on proving you're not a bad person instead of actually addressing what happened.

Accountability sounds different. It sounds like "my intent doesn't erase the impact I had on you." It sounds like sitting with the discomfort of having hurt someone without immediately trying to make that feeling go away.

The goal isn't to prove you're good. It's to make things right.

02/28/2026

02/27/2026

If you’ve struggled with feeling uncontrollable with food or substances, this article could be for you.

Recent research has found that vagus nerve signals from the gut are required for normal dopamine reward responses in mice.

Learn more about the study via the link in the comments.