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Monday 9am - 8pm Tuesday 9am - 8pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 8pm

Port City Counselling Services Inc.

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Saint John, NB
Port City Counselling Services Inc.

PCCS provides professional counselling for youth and adults of the Saint John region in person and/or through technology to help achieve personal goals.

07/30/2025

It's one thing to be ready for change, but it's another to work for it. Changing an aspect about your life or yourself is not easy work! But you can't bloom without it.

This is why therapy can be great for change. Having a trusted therapist work through that change with you, offering different perspectives, insights, and reassurances, can be the fertilizer to the water you've already been pouring. You absolutely can do this work on your own, and there will be moments throughout life where you can do it easily. But in times where you're struggling, or you're not sure which direction to go, or how to even get started, we can help you out. Change is the peanut butter to our jelly!

07/23/2025

Where did the idea come from that knowing ones self is not as complex as it really is?

One of the greatest and most challenging gifts humanity has is the concept of the self. With that comes the journey of getting to know that self. For some, in many areas of their life, this comes naturally. For others, this is a complex journey for the entirety of their lives. But each and every one of us will have a moment - or many moments - where we question who we are, what we know, and who we want to be.

In moments where questioning yourself feels stressful - such as considering a life changing decision (What do I want to go to school for? Where do I want to work? Do I want children?) we recommend a few things 👇

🐌 Slow it down. The answers don't usually come to us when we put ourselves under pressure.
🌳Take a walk through nature. Might sound weird to some - but we come from nature. It will always be part of who we are. Ground yourself in its presence.
☑Readjust expectations. Easier said than done, but expectations from family, peers, society, or your community can create a lot of pressure and internal tension. Especially if they're not your own expectations.
⏰Allow yourself the time. Contrary to the norm, there is no rush - we miss things when we rush. We find things when we take our time.
💝Accept what feels right to you. This is unique to each person! Not only that, but what feels right to you might change over time as you grow. It is okay to make a decision based on what feels right to you now, even if it changes later. That's what the journey is all about.

07/16/2025

Just in case you needed the reminder 🌸

05/14/2025

Anxiety isn’t always about what’s wrong — sometimes, it’s about doing too much right… too often, without rest. We tend to glorify being busy and doing things ourselves. But here’s the truth: you aren't built to go non-stop!

Overcommitting, overthinking, overstimulating — it all piles up. Eventually, the body says, “Enough.” And that feeling? It shows up as anxiety.

✨ It's okay to:
— Cancel plans
— Rest without guilt
— Say “no” more often
— Choose peace over productivity
— Ask for help!

You don’t need to do more to be enough. You don't need to do it all for it to be perfect. You can rely on your community, loved ones, and friends to help you conquer the world. Don't be afraid to let some things go.

04/23/2025

Ever wonder why other people behave in a certain way? The Cognitive Model can help explain it 👇

The way we think influences how we feel, and how we feel impacts what we do. It’s like a circle that keeps turning.

🏃‍♀️ Experience → Any situation or encounter in ones life.
🧠 Thoughts → What you believe or think about that experience.
💓 Feelings → How those thoughts make you feel emotionally.
🔄 Behavior → How you act or respond because of those feelings.

💡 Example:
You think “I’m going to mess this up because I messed up last time."
➡️ That thought makes you feel anxious.
➡️ Which might make you avoid the situation or procrastinate.

The trick? Change the thoughts to change the whole cycle. Here’s how:
✨ Challenge this negative thought: "No one is perfect.”
✨ Reframe it: “I’ve learned from that experience.”
✨ Choose a new action that breaks the cycle (like starting small, or asking for help).

Therapists use this model to help people overcome thoughts like these. You have the power to change your thoughts and shift your feelings yourself. It all starts with awareness!

04/21/2025

Your nights deserve peace, not pressure.

These 12 micro-mindfulness moments are gentle ways to slow down, soften your energy, and reconnect with yourself before sleep. Mindfulness isn’t just for the day — your nighttime routine is can be a safe space to reflect, release, and restore.

🛌 Try one (or a few) of these tonight, and notice how your body responds. How might this help you sleep?

🌙 Which one feels right for you?

✨ Share with someone who could use a little calm tonight.

04/18/2025

Mindfulness doesn’t have to mean 30-minute meditations or silent retreats. Sometimes, the tiniest shifts can bring the most calm.

Try adding just one of these micro-habits into your day — and watch your nervous system thank you.

🌿 Which one speaks to you most today?

✨ Share with a friend who could use a moment of calm

04/14/2025

Struggling with anxious thoughts? Try these 5 simple tips to ease your mind & come back to the present 👇

📍 1. Ground Yourself
Use the 5-4-3-2-1 technique:
5 things you see 👀
4 things you can touch ✋
3 things you hear 👂
2 things you smell 👃
1 thing you taste 👅

🧘‍♀️ 2. Practice Mindfulness
Even 2 minutes of focused breathing or meditation can shift your state completely.

💨 3. Deep Belly Breaths
Inhale for 4, hold for 4, exhale for 6. Repeat until you feel the calm roll in.

☕️ 4. Limit Caffeine
Too much coffee = anxious energy overload. Try swapping for herbal tea or water.

🧠 5. Reframe the Thought
Not every thought is a fact. Ask yourself: Is this 100% true? What's one example that challenges it?
Challenge the fear. Reframe with kindness. 💛

04/11/2025

We want to thank Chroma NB for extending an invitation for us to attend their AGM last night. Lots of exciting things happening for the 2SLGBTQIA+ community - everything from a new space, new executive director, and of course lots of amazing resources, workshops, and programing! They’ve had incredible growth over the last few years. We’re happy to be able to contribute and support the invaluable work they do on a daily basis here in our local community 💕

Check out their website for resources, workshops, and programs 👉 https://chromanb.ca/

02/24/2025

Kat joined PCCS earlier this month - please help us welcome her 🥰

Katarina Presti, who goes by Kat, is a licensed counselling therapist candidate and a Canadian Certified Counsellor. Kat brings extensive experience from the non-profit mental health sector. She has designed and facilitated many workshops, support groups, and presentations within the local community that advocate and educate in support of mental health. Kat’s therapeutic approach is founded in person-centered, emotion-focused, and trauma-informed care.

She's currently welcoming new clients with a short wait-time. Her specialties include anxiety & worry, grief & loss, stress management, and adults with intellectual/developmental disabilities. You can learn more by clicking the link below 👇
https://www.portcitycounselling.ca/kat-presti
or emailing her at: kat.presti@portcitycounselling.ca

Welcome Kat 🌸

01/15/2025

PCCS is seeking an Independent Therapist passionate about working with children, youth, and young adults. Enjoy the freedom of self-employment with in-house referrals, flexible scheduling, and a supportive team environment!

Applicants must hold a Master’s Degree or equivalent, be registered with a regulatory body, and have experience with children aged 8+. Compensation ranges from $96-$160 per hour. Apply by February 15, 2025, and join us in making a difference!

For more information, email hello@portcitycounselling.ca or call us at 506-214-7227 X1🥰

12/30/2024

With sobriety and recovery from alcohol, going out on New Years Eve (or any social gathering) can stir a lot of anxiety. The fear of judgement, temptation, pressure, and creating a new sense of what "fun" looks like can be intimidating. You don't have to avoid it all together. Here are just a few pointers 👇

🎉 Harm Reduction: while it isn't for everyone, dealcoholized drinks, non-alcoholic drinks, and mocktails allow a person to "blend in" and partake in healthy drinking culture
🎊 Be True to Yourself: don't allow other people define who you are and what you decide for yourself
✨ Confidence: say no and own it - there's no need to second guess your boundaries and limitations
🕶 No, You're Not Lame: that's a fact
🚗 Use the DD: if you just don't want to have that "sober" conversation, nobody questions the Designated Driver's decision to say no
🕺 Have Fun: you don't have to be intoxicated to have fun! Challenge yourself to new comfort levels like small talk with a stranger, dancing, or simply enjoying good friendship (all without the risk of a DUI 😉)

Most importantly, remember sobriety is a journey, and while it can feel strange and alien at times, the relationship you develop with yourself is one of trust, respect, and hope. Happy New Years Eve Eve! 🎉

Address

1216 Sand Cove Road (Room E200)
Saint John, NB
E2M5V8

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm

Telephone

+15062147227

Website

http://www.portcitycounselling.ca/

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