Empower Counselling Services

09/15/2025

🌸 Surviving (and Thriving Through) Menopause 🌸

Menopause can feel like a storm of symptoms—hot flashes, mood swings, brain fog, and disrupted sleep. But with the right support, you don’t have to go through it alone.

Here are a few of the tools many women find helpful on their journey:

✨ Relaxation support – calming blends like magnesium can ease muscle tension and support sleep.
✨ Balanced nutrition – a women’s multivitamin, B-complex, and omega-3s help nourish your body and mind.
✨ Gut health – probiotics can improve digestion and even help regulate mood.
✨ Blood sugar & metabolism support – supplements like berberine may support energy balance.
✨ Medication as needed – sometimes prescribed medications are a vital part of feeling like yourself again.

💡 But remember: no supplement replaces emotional support, therapy, and community. Menopause is not just physical—it’s also a deeply emotional transition.

If you’re struggling with this stage of life, therapy can provide a safe, compassionate space to process the changes, build coping strategies, and rediscover your strength. 💜

👉 Reach out today to learn more about support options—including our 10-week virtual menopause group designed just for women like you.

You don’t have to “just get through it.” You deserve to thrive. 🌿

09/15/2025

🌸 Surviving (and Thriving Through) Menopause 🌸

Menopause can feel like a storm of symptoms—hot flashes, mood swings, brain fog, and disrupted sleep. But with the right support, you don’t have to go through it alone.

Here are a few of the tools many women find helpful on their journey:

✨ Relaxation support – calming blends like magnesium can ease muscle tension and support sleep.
✨ Balanced nutrition – a women’s multivitamin, B-complex, and omega-3s help nourish your body and mind.
✨ Gut health – probiotics can improve digestion and even help regulate mood.
✨ Blood sugar & metabolism support – supplements like berberine may support energy balance.
✨ Medication as needed – sometimes prescribed medications are a vital part of feeling like yourself again.

💡 But remember: no supplement replaces emotional support, therapy, and community. Menopause is not just physical—it’s also a deeply emotional transition.

If you’re struggling with this stage of life, therapy can provide a safe, compassionate space to process the changes, build coping strategies, and rediscover your strength. 💜

👉 Reach out today to learn more about support options—including our 10-week virtual menopause group designed just for women like you.

You don’t have to “just get through it.” You deserve to thrive. 🌿

09/01/2025

Get Ready! Office Hours Start September 2nd, 2025

06/02/2025

Check out our latest newsletter at http://eepurl.com/jgbhrk

06/02/2025

What's new at Empower Counselling Services -

As the days grow longer and nature reminds us of the beauty of transformation, it’s a perfect time to pause and check in with yourself. Whether you’re navigating change, seeking support, or simply craving a deeper connection to your well being, we are here to walk alongside with you.

05/26/2025

More info on our upcoming Menopause Support Group, check it out!!

05/26/2025

More info on our upcoming Menopause support group, check it out!!

05/22/2025

Now Enrolling: Virtual Menopause Support Group
Empower Counselling Services is offering a 10-week virtual support group designed to help women navigate the physical, emotional, and psychological changes associated with all stages of menopause.

Sessions run Saturdays from 12 PM to 2 PM, and are facilitated by Marcie Richardson, RSSW, an experienced Registered Social Service Worker.

This educational and supportive group provides a safe, welcoming space for connection, discussion, and practical tools for managing menopause-related challenges.

To learn more or register, contact:
Empowercounselling18@gmail.com

03/10/2025

🌱✨ As a psychotherapist, I often remind my clients that curiosity is a powerful tool in our journey towards understanding ourselves and others. Instead of jumping to judgment, try approaching situations with an open heart and mind. 🌈Curiosity allows us to explore thoughts and feelings without the weight of criticism. It fosters connection, encourages empathy, and ultimately leads to personal growth. 💫💬 Ask yourself:What led to this behavior or belief?How might I feel in their shoes?What can I learn from this experience?Embrace the power of inquiry, and watch how your relationships transform! 🌻

02/25/2025

Healthy Coping Strategies: Finding Balance Without Numbing In challenging times, it’s easy to fall into the trap of using distractions or numbing behaviors to cope. Here are some healthier strategies to help you face emotions without resorting to avoidance:Mindfulness Practices: Engage in mindfulness or meditation to connect with your thoughts and feelings in the present moment. This practice fosters awareness and acceptance.Physical Activity: Exercise releases endorphins and helps alleviate stress. Whether it’s a walk, yoga, or dancing at home, get your body moving!Creative Outlets: Express yourself through art, writing, or music. Creative activities can provide a meaningful way to process emotions.Nature Connection: Spend time outdoors. Nature has a calming effect and can help ground your thoughts and feelings.Journaling: Writing down your emotions can provide clarity and help you make sense of what you’re feeling.Build a Support Network: Connect with friends or support groups where you can share experiences and feelings openly.👉 What alternative coping strategies work for you? Let’s support each other! Share your tips below! Remember, it’s okay to feel—embracing our emotions is a step toward healing! 💖

02/18/2025

Is the weather keeping you from your therapy session? Or maybe you’re under the weather yourself? Don’t let that stop you from prioritizing your mental health!Virtual therapy offers the flexibility to connect with your therapist from the comfort of your own home, ensuring you receive the support you need, no matter the circumstances. Embrace the convenience and comfort of online sessions. It’s a safe space to explore your thoughts and feelings when life gets in the way.Remember, your mental health matters! 💚

02/10/2025

Managing Intrusive Thoughts: You Are Not Your Thoughts

Intrusive thoughts can be unsettling, distressing, and overwhelming. But remember, thoughts are just thoughts—they do not define you. Here are some ways to support yourself when they arise:

✨ Acknowledge & Normalize – Intrusive thoughts are a common human experience. Instead of fearing them, remind yourself that they are just mental events, not reality.

🧘‍♀️ Practice Mindfulness – Observe your thoughts without judgment. Try saying, “I’m noticing that my mind is bringing up this thought,” rather than engaging with it.

✍️ Write It Down – Journaling can help externalize your thoughts, giving you space to process them without getting caught up in their intensity.

🔄 Reframe & Redirect – Instead of fighting the thought, shift your focus to something grounding, like deep breathing, movement, or a comforting activity.

💙 Seek Support – You don’t have to navigate this alone. Therapy can provide guidance in managing intrusive thoughts with self-compassion and evidence-based strategies.

If intrusive thoughts are interfering with your daily life, I’m here to help. Book a session today: empowercounselling.Janeapp.com