S. Mercer Counselling Services

06/20/2025

🧠What Is Overthinking, Really?

Overthinking involves ruminating on the past or worrying excessively about the future. It often shows up as:

•Rumination: Replaying events, often focusing on what went wrong or what could have been different.
•Worry: Projecting into the future with "what if" scenarios that never seem to end.
•Paralysis by analysis: Getting stuck weighing pros and cons so much that no decision feels safe enough.

➡️Why We Overthink

Overthinking is often our brain's way of trying to gain control in uncertain situations. If we can just think about it enough, we might prevent mistakes or avoid pain. But ironically, the more we overthink, the more anxious and uncertain we usually feel.

➡️Breaking the Cycle
If overthinking has become your default mode, know this: You’re not broken. There are tools and strategies that can help. Here are a few that I regularly share with clients:

•Name It to Tame It
Simply saying, "I'm overthinking right now," can help create distance between you and your thoughts.

•Limit the Loop
Give yourself a time limit for thinking about a decision or replaying a scenario. When the timer’s up, move on to a grounding activity.

•Shift from Thinking to Doing
Often, taking action—any small step—can interrupt overthinking and restore a sense of agency.

•Practice Self-Compassion
Overthinking often stems from harsh self-criticism. Be kind to yourself. Ask, "What would I say to a friend in this situation?"

•Mindfulness and Grounding
Techniques like deep breathing, body scans, and focusing on the present moment can help calm the mental noise.

➡️Final Thoughts
Overthinking doesn’t mean you're weak or flawed—it usually means you care deeply. But caring deeply doesn’t have to come at the expense of your peace of mind.

If overthinking is interfering with your daily life, therapy can be a powerful place to explore the roots of these patterns and learn healthier ways to cope. You don’t have to do it all in your head-or alone.

06/17/2025

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06/16/2025

Still accepting new clients!

06/13/2025

05/25/2025

🧠 Understanding Chronic Stress 🧠

Chronic stress occurs when the body's stress response remains activated over an extended period—weeks, months, or even years. This prolonged state can arise from ongoing challenges such as financial strain, caregiving responsibilities, or persistent workplace pressure. Unlike acute stress, which is short-term and often motivating, chronic stress can lead to significant health issues.

👉🏻Common Symptoms:

•Persistent fatigue
•Sleep disturbances
•Digestive problems
•Mood swings or irritability
•Difficulty concentrating

👉🏻Effective Management Strategies:

🏃🏻‍♀️Physical Activity: Engage in regular exercise to release endorphins and reduce stress hormones.

🫁Relaxation Techniques: Practice deep breathing, meditation, or yoga to calm the nervous system.

🛌Healthy Sleep Habits: Prioritize 7–9 hours of quality sleep each night to support overall well-being.

🫂Social Support: Connect with friends, family, or support groups to share experiences and reduce feelings of isolation.

🗣️Professional Help: Consider therapy to develop personalized coping strategies.

Ready to Take the Next Step?

If you're feeling overwhelmed by chronic stress, you're not alone—and help is available. Booking a session is easy and can be the first step toward feeling better. Reach out today to schedule a time that works for you.

📞 (709)290-3838
📧 Smercercounselling@gmail.com

05/19/2025

🧠Anxiety is Not Just in Your Head🧠

👉🏻Did you know that anxiety is actually a biological response to perceived danger? It's rooted in our evolutionary fight-or-flight system—a mechanism designed to keep us safe.

🧠The brain, particularly a region called the amygdala, has evolved to detect threats, much like the life-or-death dangers our ancestors once faced. But in modern life, the “threats” we encounter are often more symbolic—like a sharp comment from a friend or a tense look from a partner. The amygdala, however, doesn’t always differentiate between physical danger and emotional discomfort. As a result, it can trigger a survival response even when we’re not truly at risk.

🫁This is why anxiety feels so physical: your heart races, your breathing shifts, your muscles tense, and digestion slows. It’s your body preparing to respond to a perceived threat, even if that threat is a conversation, a deadline, or uncertainty.

👉🏻Key Point: Anxiety is a full-body experience—not a personal flaw or an overreaction.

Want to understand more about the mind-body connection in anxiety? Curious how reconnecting with your body can help calm your mind?
🗣️Therapy can be a powerful tool for learning how to regulate anxiety and feel more in control.
If you're ready to explore this work together, book a session with me today.
📞 (709)290-3838

📧 smercercounselling@gmail.com

05/17/2025

Today, on the International Day Against Homophobia, Transphobia, and Biphobia, we stand in solidarity with the LGBTQIA+ community.
No matter who you are or who you love, you deserve respect, kindness, equality, and safety. 🏳️‍🌈🏳️‍⚧️

05/15/2025

🧠How Cognitive Behavioral Therapy (CBT) Addresses Anxiety🧠

👉🏻Anxiety is a natural response to stress, but when it becomes overwhelming or persistent, it can significantly impact one's quality of life. Cognitive Behavioral Therapy (CBT) is a highly effective, evidence-based treatment for anxiety disorders, helping individuals gain control over their anxious thoughts and feelings.

👉🏻Here’s how CBT works in addressing anxiety and how it can help you manage this condition more effectively:

📗1. Understanding the Client’s Background

In CBT, the therapist works closely with the client to understand their unique experiences and personal history. This includes exploring biological, psychological, and societal factors that might be contributing to the anxiety. Understanding a client's background helps the therapist tailor the treatment to address individual needs. For example, the therapist might look at family history, life experiences, and current stressors to gain a holistic view of the client’s mental health.

🔎2. Identifying Symptoms and Triggers

Once a foundation is established, the therapist and client explore the specific symptoms of anxiety. This includes identifying both cognitive (thought-based) and physiological (bodily) responses to anxiety, such as racing thoughts, sweating, or heart palpitations. By becoming more aware of the physical and mental signs of anxiety, the client can better recognize when they are experiencing anxious episodes.

The therapist and client also work to identify specific triggers—situations, thoughts, or memories that tend to activate anxiety. Understanding these triggers is key to preventing or managing anxious responses before they escalate.

🔼3. Introducing the Cognitive Triangle

One of the cornerstones of CBT is the "cognitive triangle," which describes the relationship between thoughts, emotions, and behaviors. In CBT, clients learn how their thoughts influence their emotions, and how both thoughts and emotions impact their behaviors. For example, a negative thought like "I’ll embarrass myself in this social situation" can create feelings of dread, which may lead to avoidance behaviors (e.g., not attending the event).

Understanding this triangle helps clients see how their anxious thoughts are influencing their behavior, and how, with effort, they can change these patterns to reduce anxiety.

🧠4. Challenging Unhelpful Thought Patterns

One of the primary goals in CBT is to help the client recognize and challenge distorted or unhelpful thought patterns that contribute to anxiety. These thoughts often involve cognitive distortions, such as catastrophizing (expecting the worst), overgeneralization (viewing a single event as a never-ending pattern), or all-or-nothing thinking (seeing things as completely good or bad, with no middle ground).

For instance, a person with social anxiety may think, "If I make a mistake during this presentation, everyone will think I’m incompetent." CBT helps clients challenge these automatic thoughts by examining the evidence, considering alternative explanations, and developing more balanced, realistic perspectives. This shift in thinking can lead to a significant reduction in anxiety.

🧘‍♀️5. Introducing Coping Techniques and Behavioral Strategies

In addition to cognitive restructuring, CBT provides clients with practical coping strategies to manage anxiety in real-time. These strategies might include:

Relaxation Techniques: Such as deep breathing or progressive muscle relaxation to reduce the physical symptoms of anxiety.
Mindfulness: Helping clients stay present and grounded, reducing the tendency to ruminate on past mistakes or worry about the future.
Exposure Therapy: Gradual, controlled exposure to feared situations, allowing clients to build confidence and reduce avoidance behaviors over time.
Problem-Solving: Teaching clients how to break down overwhelming situations into manageable steps.
These tools give clients a practical toolkit for managing anxiety, not only in therapy but in their everyday lives as well.

Conclusion: The Power of CBT for Anxiety
Cognitive Behavioral Therapy (CBT) is a powerful tool for anyone struggling with anxiety. By identifying and challenging unhelpful thought patterns, learning new coping strategies, and gradually confronting feared situations, clients can significantly reduce their anxiety. With its evidence-based approach and focus on long-term skills, CBT offers lasting relief for those who are committed to making changes in their lives.

If you or someone you know is struggling with anxiety, consider reaching out to book a free consultation, or your first session.
Together, we can work to overcome the challenges of anxiety and reclaim your emotional well-being!

Book now:
Call (709)290-3838
Email smercercounselling@gmail.com

05/01/2025

🌿 May is Mental Health Awareness Month 🌿
It's a powerful reminder that your mental well-being matters. Whether you're navigating stress, anxiety, burnout, or just need someone to talk to — support is available, and you don't have to do it alone.

As a counsellor, I'm here to provide a safe, non-judgmental space for you to explore whatever you're going through. This month, I’m opening up additional appointment slots to help more people take that first important step.

🧠 Ready to prioritize your mental health?
📅 Book a session with me today — your future self will thank you.

📞 (709)290-3838
📧 smercercounselling@gmail.com

04/22/2025

04/02/2025

When is the Right Time to Start Counselling? 🤔💬
Many people wait until they’re in crisis to seek counselling, but therapy isn’t just for tough times—it’s for growth, clarity, and self-discovery too. 🌱

Here are some signs it might be time to start:

✅ You feel stuck, overwhelmed, or emotionally drained
✅ Stress, anxiety, or sadness are affecting your daily life
✅ Your relationships feel strained or unfulfilling
✅ You're navigating a big life change or decision
✅ You want to understand yourself better and build resilience

Counselling isn’t about having all the answers—it’s about giving yourself space to explore, heal, and grow. 💙 There’s no “too early” or “too late”—the right time is when you feel ready.

Thinking about starting therapy? I’m here to help. 📩
📞 (709)290-3838
📧 smercercounselling@gmail.com

04/02/2025

On World Autism Day, we recognize how society continues to progress from a focus on awareness to a growing movement toward acceptance and understanding.

The call for true acceptance and belonging remains essential. As we celebrate the strengths and contributions of autistic individuals, we reaffirm our commitment to a more inclusive, neuro-affirming world.

https://asnl.ca/wad25/