Venture Counselling & Therapy Inc.

11/14/2025

💭 How to Reframe Negative Thinking

Our thoughts shape how we see ourselves, others, and the world. When negative thinking takes over, it can fuel anxiety, self-doubt, and discouragement — but the good news is, we can learn to challenge and reframe those thoughts.

Here are a few simple steps to help shift your perspective:

🧠 1. Notice the thought.
Start by paying attention to your inner dialogue. Awareness is the first step toward change.

🔍 2. Question its accuracy.
Ask yourself: Is this thought a fact, or an assumption? What evidence do I have for and against it?

🌿 3. Find a balanced perspective.
Instead of trying to “think positive,” aim for a more realistic view — one that acknowledges challenges but also recognizes your strengths and possibilities.

💬 4. Practice self-compassion.
Speak to yourself the way you would to someone you care about. A kinder inner voice helps build resilience and confidence over time.

Reframing negative thinking isn’t about ignoring difficult emotions — it’s about giving yourself the chance to see things more clearly and respond with understanding rather than criticism.

✨ Growth starts with the way we speak to ourselves.

11/13/2025

Honouring Remembrance Day: Reflection, Resilience, and the Human Cost of War
This Remembrance Day, we pause not only to remember those who served, but to reflect on the lasting emotional impact of war—and our shared responsibility to build peace.

In her latest blog, Rose Degenhardt explores remembrance through reflection, resilience, and compassion—honouring veterans, Indigenous contributions, and the importance of healing across generations. 🌺

Read the full post: Honouring Remembrance Day: Reflection, Resilience, and the Human Cost of War

By Rose Degenhardt, MA, RCT, CCCFounder & Clinical Director, Venture Counselling & Therapy Inc.Posted: November 13, 2025Why Remembrance Day MattersEach November, Canadians pause to honour the courage and sacrifice of those who served—and those who continue to serve—during times of conflict. Reme...

11/12/2025

💛 Building a Compassionate Community

A compassionate community starts with small, intentional acts — listening without judgment, showing empathy, and offering kindness even when it’s not easy.

At Venture Counselling, we believe that compassion is more than a feeling — it’s a practice. It’s choosing to see the humanity in others, to extend grace in moments of struggle, and to create spaces where people feel safe to be themselves.

When we show compassion — to our neighbours, colleagues, loved ones, and ourselves — we strengthen the fabric of our community.

Let’s keep building a world where empathy, understanding, and care come first. 💛

How do you practice compassion in your daily life?

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Venture Counselling Therapy – supporting growth, healing, and connection in our community.

11/11/2025

Today, we pause to honour the courage, sacrifice, and service of those who have fought and continue to serve for our freedom and peace.

Remembrance Day invites us to reflect not only on history, but also on the human strength and resilience shown in the face of unimaginable hardship.

At Venture Counselling, we hold deep respect for our veterans, service members, and their families — and we recognize that the impacts of service can extend far beyond the battlefield.
May today remind us of the importance of compassion, understanding, and community support.

At 11 a.m please take a moment of silence.
we remember. ❤️

Lest we forget

11/10/2025

🌬️ Breathing Exercises for Anxiety Relief

When anxiety rises, our breath often becomes shallow and rapid — reinforcing the body’s stress response. The good news is that slowing and deepening your breathing can signal safety to your nervous system and help you regain calm.

Here are a few simple breathing techniques you can try anytime, anywhere:

🫁 Box Breathing (4-4-4-4):
Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4.
Repeat for a few rounds to steady your breath and mind.

💨 4-7-8 Breathing:
Inhale through your nose for 4 seconds → Hold for 7 → Exhale slowly through your mouth for 8.
This technique helps quiet racing thoughts and supports relaxation.

🌿 Diaphragmatic Breathing:
Place one hand on your chest and one on your abdomen.
Breathe deeply into your belly, letting it rise and fall gently — focusing on slow, full breaths rather than shallow ones.

Even a few minutes of mindful breathing can reduce tension, slow your heart rate, and bring you back to the present moment.

💭 What’s your go-to way to calm your body when stress starts to build?

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At Venture Counselling, we help clients develop practical tools for managing anxiety and improving emotional well-being.

11/07/2025

🛌 Sleep Hygiene: Small Changes for Better Rest

Quality sleep isn’t just about quantity — it’s about creating the right environment and habits to help your body and mind truly recharge. Here are some simple sleep hygiene tips that can make a big difference:

🌙 Stick to a routine: Try to go to bed and wake up at the same time each day — even on weekends.
🕯️ Wind down mindfully: Create a calming bedtime routine — read, stretch, or practice deep breathing instead of scrolling on your phone.
📵 Limit screens before bed: Blue light from devices can disrupt melatonin, the hormone that helps you sleep.
🥱 Create a restful space: Keep your bedroom dark, cool, and quiet. Your brain will start associating it with rest.
☕ Watch caffeine and alcohol: Both can interfere with your sleep cycle, even if consumed hours before bedtime.
🚶‍♀️ Move your body: Regular physical activity supports better sleep — just avoid intense workouts right before bed.

Improving your sleep hygiene takes practice, but the payoff is worth it — clearer focus, steadier mood, and stronger emotional health.

💤 What’s one change you could make tonight to support better rest?

11/06/2025

💭 Why Stress Awareness Matters
Stress touches all of us—but how we respond makes all the difference. In her latest blog, Rose Degenhardt, MA, RCT, CCC, shares her personal journey with stress, the signs it may be taking a toll, and practical ways to find balance and resilience.

✨ Stress isn’t a personal failing—it’s a human experience that deserves compassion, not judgment.

Read the full post on our blog: https://www.venture-counselling.com/post/stress-awareness-understanding-managing-and-moving-through-life-s-pressures

By Rose Degenhardt, MA, RCT, CCCFounder & Clinical Director, Venture Counselling & Therapy Inc.Posted: November 6, 2025Why Stress Awareness MattersOn November 5, the world recognized International Stress Awareness Day—a reminder that stress is something every one of us experiences, and that how we...

11/05/2025

We are deeply honoured to share that Venture Counselling has once again been recognized in the 2025 Halifax Community Votes Awards, receiving Platinum in Counselling and Therapy — for the second year in a row!

We are truly grateful for every client, colleague, and community member who took the time to vote and support us. Your trust and encouragement inspire us every day to continue providing compassionate, evidence-based care and to make mental health services accessible to all.

While we’re proud of all of our wins this year, this recognition in Counselling and Therapy holds special meaning for our team — it reflects the heart of what we do and the relationships we build within our community.

💚 Thank you, Halifax, for your continued support and confidence in us. We look forward to another year of walking alongside you on the path to wellness.

11/05/2025

We are incredibly honoured and grateful to our amazing clients and community for your support in the 2025 Halifax Community Votes!

Thanks to you, we’re celebrating multiple wins this year — including Platinum for Counselling & Therapy for the second year in a row! 💙

Your trust means the world to us. Every conversation, breakthrough, and step forward we share with you reminds us why we do what we do.

From all of us at Venture Counselling & Therapy, thank you for allowing us to be part of your journey, and for continuing to make mental health and wellness a community priority.

Here’s to another year of growth, healing, and connection together. 💫

Official 2025 Community Voting Awards Platform for Halifax, NS. Where the community votes for their favourites every year.

11/03/2025

What Does Self-Care Mean to You? 🌿

Self-care isn’t one-size-fits-all. For some, it’s a quiet morning coffee. For others, it’s saying no without guilt, booking that therapy session, or turning off work notifications.

At Venture Counselling & Therapy, we believe self-care is less about perfection — and more about intention. It’s the practice of checking in with yourself and asking, “What do I need right now?” 💙

We’d love to hear from you:
💬 What does self-care look like in your life?
Share your thoughts in the comments — your ideas might inspire someone else to care for themselves, too.

10/31/2025

👻 The Ghosts We Face Every Day 👻

Halloween reminds us of ghosts, ghouls, and things that come out in the night —
but sometimes, the scariest “ghosts” are the ones we carry within us.

The ghost of self-doubt.
The ghost of perfectionism.
The ghost of past hurts that still linger.
The ghost of fear that whispers, “you’re not enough.”

Therapy helps us face those invisible fears — not to banish them completely, but to understand them, learn from them, and finally let them rest. 🌙

This Halloween, may you show compassion to every part of yourself — even the ones that still haunt you. 💙

10/30/2025

🎃 New on the Blog! 🎃

Halloween is all about creativity, costumes, and candy—but keeping everyone safe and comfortable is just as important!

In our latest post, “Managing Halloween: Keeping Our Families Safe During the Spooky Season” by Carlie Beck, MA, RCT-C, CCC, we share practical tips for protecting both physical and emotional safety this Halloween—from reflective costumes and group trick-or-treating to respecting comfort levels and managing sensory sensitivities.

👻 Let’s make this Halloween fun, inclusive, and safe for all!

🕯️ Read more on our blog: https://www.venture-counselling.com/post/managing-halloween-keeping-our-families-safe-during-the-spooky-season

By: Carlie Beck, MA,RCT-C, CCCPosted: October 30th 2025Halloween can be a very exciting time where creativity and fun are embraced. This holiday can be enjoyed by the whole family through fun traditions, silly costumes, haunted houses,pumpkin carving, and of course, candy. During the Halloween seaso...