Pam Weinberger Counselling

07/13/2025

Perfectly said - “do not trust the way you see yourself when your mind is turbulent” 🩷

I love this!

05/12/2025

Life can be overwhelming, and in those moments, it’s easy to feel like you're drowning in stress, fear, or sadness. But here’s the truth, how you cope can change everything. Developing your own healthy coping mechanisms isn’t just helpful, it’s empowering. It gives you back a sense of control. Whether it’s through movement, creativity, deep breaths, grounding exercises, or quiet reflection, the tools you choose to support yourself become your personal anchors when everything else feels uncertain.

You don’t need to wait for a crisis to start building your coping toolbox. Start now. Explore what calms your nervous system, what lifts your spirit, and what brings you back to you. Your healing journey is unique, and so are your coping strategies, so honor them. Every time you choose a healthy way to cope, you’re not just surviving; you’re showing yourself resilience, love, and strength. That’s powerful. That’s progress. Keep going, you’re creating a life where you can face storms and still stand tall.🤗🤗

05/06/2025

Do you look outward to feel better?

We rely on someone else to regulate what we’re feeling inside. And it makes sense—co-regulation is powerful and necessary.

But emotional dependence without internal tools can leave us feeling fragile, anxious, and stuck.

What if you could calm your storm without waiting on someone else to do it for you?

Here’s what I teach my clients (and practice myself):
Name it to tame it
Say what you’re feeling out loud or write it down. “I feel overwhelmed. I feel rejected. I feel scared.”

Talk to yourself like you’d talk to someone you love
Use gentle, grounding phrases:
- “This feeling is big, but it’s not permanent.”
- “I can sit with this safely.”
- “I don’t need to solve this all right now.”

Breathe like it matters (because it does)
Inhale for 4, hold for 4, exhale for 6.
Longer exhales signal safety to your nervous system.

Create a comfort ritual
A warm cup of tea.
Your favorite playlist.
A walk around the block.
These little rituals tell your brain: You’re okay. You’re safe.

Being able to soothe yourself is one of the most empowering skills you can build. It doesn’t mean you stop needing others. It means you stop crumbling without them.

You’re capable of holding space for yourself—and thriving through it.🤗🤗

03/27/2025

Gentle reminder...

03/03/2025

02/19/2025

💗

11/05/2024

Feeling resentful? Burned out? Boundaries can be hard to set, but so crucial for mental health and to build healthy relationships.

09/08/2024

One of my favourite quotes…

Probably the most powerful quote I’ve ever heard.
Heard it on 7 habits by Stephen Covey originally.
This space is expanded by mindfulness practice.

09/03/2024

As our kiddos head back to school or university, there will understandably be a lot of big emotions in many households, particularly in those where mental health is a challenge.

This is a telling report on the impact of parenting a child with mental health struggles. We were never meant to do this alone. Please reach out if you are struggling with the impact of supporting your child, and for those fortunate enough to not share this experience, please hold space with kindness, empathy and nonjudment.

12/09/2023

Awareness of this moment is the first step to self-control.

10/31/2023

Coming to the breath brings much needed space from overwhelming emotions. A brilliant description here. 🌲❤️