Guts & Grit Counselling

Guts & Grit Counselling Michelle Antoniak, MACP, RCC, RYT

Because it takes guts to ask for help and grit to do the work

01/26/2026

In her book Anchored, Deb Dana gives two different frameworks for exploring our nervous system (with self-compassion & curiosity). We can do this from outside in or inside out. If we are newer to this practice it can be helpful to start from the outside in with questions like: where am I? (Locate yourself in time and space) What’s happening in the environment? Who is around? What am I doing? What state has bee activated? If we are shifting to exploring from the inside out, please remember to explore with curiosity and stay out of meaning making. Questions to ask from the inside out are: What am I sending in my body? Where is energy moving? Where is energy not moving? Do I feel filled? Do I feel empty? What state is active in this moment?

I am deeply saddened by the recent events in our community. A phrase I keep seeing is  “talk to your kids.” Talking to o...
01/11/2026

I am deeply saddened by the recent events in our community. A phrase I keep seeing is “talk to your kids.”

Talking to our children is incredibly important. Connection matters.
Many kids who are deeply loved, listened to, and supported still struggle.
Yes — we should talk to our kids.
But we also need to widen the lens because what happens between kids matters too.

Bullying, exclusion, and social cruelty often happen quietly, repeatedly, and in front of others. In most of these moments, there are bystanders — kids who want to help but don’t know what to do or don’t feel safe doing it.

It’s not enough to tell kids to “stand up” or “be kind.”

We need to teach skills.

Teach safe action first.
Not confrontation. Not hostility. Not shaming.

The goal is to help kids learn how to:
• Interrupt harm
• Distract or redirect the moment
• De-escalate
• Support the person being targeted
• Get help when it’s not safe to handle alone

What this actually looks like by age:

Younger Elementary (K–2)
Focus: safety, kindness, getting help
• “That’s not kind.”
• “Come play with us.”
• Stand beside the child who’s being picked on
• Get a trusted adult right away

Upper Elementary (Grades 3–5)
Focus: interruption, inclusion, simple boundaries
• “That’s not cool — stop.”
• “Let’s do something else.”
• Invite the child into another group
• Tell an adult when something keeps happening

Middle School (Grades 6–8)
Focus: de-escalation, group support, social courage
• “Hey, let’s drop it.”
• “That’s not okay.”
• Check in privately: “I saw that — are you okay?”
• Go to an adult together or report when needed

High School (Grades 9–12)
Focus: calm boundaries, support, accountability
• “That’s hurtful — cut it out.”
• “This isn’t okay.”
• Stay with or walk with the targeted person
• Document and report when it’s unsafe to intervene

It is not a child’s job to fix everything and this is not about putting the onus on them to do it. It is about giving them language to use if needed.

And adults need to model this — calmly, consistently, and without shaming.

We don’t protect kids by blaming parents or expecting children to navigate social harm alone.
We protect them by building shared language, collective responsibility, and safer cultures — at home, at school, online, and in our communities.

Let’s practice these skills together.

12/11/2025

Sometimes your nervous system doesn’t want a deep breath first — it wants a way out.
When you’ve had an adrenaline dump, your body is still holding the charge… and asking for movement before it can find calm.

Shake. Walk. Dance. Roll your shoulders. Move your spine.
Let the energy leave your body so your breath can actually land.

Regulation isn’t always stillness —
sometimes it’s release → then safety → then calm.

Your body knows the way back. Trust it.

When we talk about trauma being “stored” or “stuck” in the body, we’re really talking about what happens when the nervou...
12/08/2025

When we talk about trauma being “stored” or “stuck” in the body, we’re really talking about what happens when the nervous system gets overwhelmed and can’t complete its natural survival responses.

This carousel is inspired by the work of three leaders who shaped our modern understanding of trauma:
✨ Dr. Peter Levine — Waking the Tiger (the best place to start if you want to understand how the body holds unfinished survival energy)
✨ Dr. Bessel van der Kolk — The Body Keeps the Score (a foundational read on how trauma reshapes brain, mind, and body)
✨ Dr. Bruce Perry — What Happened to You? (a compassionate, accessible explanation of regulation, rhythm, and how early experiences shape the brain)

Their research overlaps in one powerful truth:
Trauma isn’t just psychological — it’s physiological.
And healing isn’t about “getting over it”… it’s about helping the body finish what it never got to complete.

If this kind of nervous system education lands for you, save this post and share it with someone who needs it today. 💛

12/03/2025

“Safe mobilization” sounds fancy — but really, it’s just giving your body a gentle way to move the stuck energy that stress creates.
You don’t have to push. You don’t have to ‘work out.’
You just have to move enough to help your nervous system shift.”

Here are some safe, accessible ways to mobilize when your system feels tight, buzzy, or overwhelmed:

✔️ Slow marching in place
✔️ Shoulder rolls with a long exhale
✔️ Gentle shaking through the hands, arms, or legs
✔️ Cat–cow or a simple seated spinal wave
✔️ Step-touching side to side
✔️ Swaying your body (like you’re rocking to music)
✔️ Light bouncing on your heels
✔️ Neck + jaw wiggles
✔️ A 30–60 second walk around your space
✔️ Arm swings — cross, open, repeat

These are tiny shifts that tell your body:
“I’m here. I’m safe. I’m allowed to move this through.”

Let your movement be simple, low-stakes, and kind.
Your nervous system doesn’t need perfection — it just needs permission. ✨

Most of us were taught to push through, be fine, stay strong… but your body speaks in tension, shallow breaths, tight ja...
12/03/2025

Most of us were taught to push through, be fine, stay strong… but your body speaks in tension, shallow breaths, tight jaws, racing thoughts, and that subtle heaviness you can’t quite name. None of it is random. It’s your nervous system asking for support, not perfection.

When you slow down — even just onto a yoga mat in warm socks — you give your body space to translate what it’s been holding. You start to hear the cues, honour them, and respond instead of react.

Regulation isn’t about being calm all the time. It’s about listening, choosing, and coming home to yourself again and again.

12/03/2025

We say we’re “fine,”
but the body always tells the truth first.

Tight jaw.
Shoulders creeping up.
Breath stuck in the chest.

These are the quiet signals your nervous system sends when it’s carrying more than you think. None of them mean you’re doing anything wrong — they just mean your body is asking for a moment of support.

Grounding practice:
Place one hand on your heart, one on your belly.
Inhale for 4, exhale for 6.
Let your exhale be a little longer than your inhale.
Your body will understand the message before your mind does. thanking my daughter for the beautiful background music 😂

Most people don’t realize they’re in survival mode until their body starts whispering louder than their mind can ignore....
11/18/2025

Most people don’t realize they’re in survival mode until their body starts whispering louder than their mind can ignore.

Survival mode isn’t always dramatic.
More often, it’s quiet.
It’s “I’m fine” with a clenched jaw.
It’s moving through your day on autopilot.
It’s holding everything together while your nervous system is working overtime to keep you safe.

The signs are subtle—irritation, exhaustion, avoidance, heaviness, numbness.
None of these mean you’re failing.
They mean your body is protecting you the only way it knows how.

And on the bonus slide… the reminder I want you to take with you today:
You’re not meant to live in survival mode. You were built for connection, steadiness, and breath.
Awareness is the doorway back to regulation.

Save this for the days your body feels louder than your words. 🤍

11/07/2025

Your body speaks before your mind does - noticing how your body feels in the morning gives you a snapshot of your nervous systems baseline. It tells you which state you are starting your day in & this will help you work WITH your nervous system not against it.

Sometimes the most courageous thing we can do is pause.I’m gently closing the door to my Fort St. John office and openin...
04/23/2025

Sometimes the most courageous thing we can do is pause.

I’m gently closing the door to my Fort St. John office and opening space for rest, reflection, and realignment.

This season calls for stillness — a quiet recalibration.

I’ll return online in the fall, with clarity and intention.

Until then, thank you for walking this path with me.

— Michelle

Gratitude isn’t just about feeling good—it literally rewires your brain! Research shows it boosts serotonin and dopamine...
01/13/2025

Gratitude isn’t just about feeling good—it literally rewires your brain! Research shows it boosts serotonin and dopamine (your brain’s “feel-good” chemicals) while reducing cortisol, the stress hormone. Regular gratitude practice strengthens resilience, lowers stress, and improves sleep.

By focusing on what you have, instead of what’s missing, you train your brain to find the good in every day. Use the worksheet to start your gratitude journey and build a more positive, grounded mindset.

Dr. Bessel van der Kolk is a renowned psychiatrist, researcher, and trauma specialist who has significantly contributed ...
01/09/2025

Dr. Bessel van der Kolk is a renowned psychiatrist, researcher, and trauma specialist who has significantly contributed to understanding how trauma impacts the body and brain. His book, The Body Keeps the Score, is a groundbreaking exploration of the mind-body connection in trauma, emphasizing that traumatic experiences are stored not just in the mind but also in the body. The book is important because it highlights the need for holistic approaches to trauma treatment, incorporating body-based therapies like yoga, EMDR, and somatic practices to help individuals heal and reclaim their lives.

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