3 Rivers Counselling

3 Rivers Counselling Life isn't always easy. We struggle, we get stuck, we lose our way. Holistic & evidence-based therapy

Grounded. Skilled. Here for you.Each member of our team brings both compassion and strong clinical skill to every sessio...
11/22/2025

Grounded. Skilled. Here for you.
Each member of our team brings both compassion and strong clinical skill to every session. Whether it’s trauma, stress, neurodiversity, or life transitions — we meet you where you are, with tools that work.
Book a free consult to get started — in person or virtually.

DAY 6 — “Lengthen the Exhale”The long, slow exhale is a natural vagal brake.It helps shift your system out of fight-or-f...
11/22/2025

DAY 6 — “Lengthen the Exhale”

The long, slow exhale is a natural vagal brake.
It helps shift your system out of fight-or-flight and into steadiness.
Just five breaths can make a noticeable difference.

Try this:
Inhale and just notice the count (you don't need to change it)
Let your exhale be just one beat slower than your inhale.
Bonus - Let out a deep audible sigh.
Repeat 5 times.

When we feel genuinely accepted, understood, and welcomed as we are, the nervous system shifts out of protection mode.Th...
11/21/2025

When we feel genuinely accepted, understood, and welcomed as we are, the nervous system shifts out of protection mode.
This matters — because safety is what makes change possible.

Research in Polyvagal Theory shows that when we experience co-regulation (being met with warmth, attunement, and acceptance), the social engagement system activates.
This increases our capacity for reflection, flexibility, and growth.

In therapy, acceptance isn’t passive.
It creates the conditions where you no longer need to defend or hide — and from there, real change becomes accessible.

Warmth makes room for transformation.
Not the other way around.

DAY 5 — “A Sensory Anchor”Pick one sensory cue near you:A texture, sound, scent, or colour.Notice it fully for 10 second...
11/21/2025

DAY 5 — “A Sensory Anchor”

Pick one sensory cue near you:
A texture, sound, scent, or colour.
Notice it fully for 10 seconds.

Anchoring your attention to a single sensory cue is one of the quickest ways to calm a racing mind.
Your nervous system loves simple, focus that cues awareness to our sensory experience.

Try it on a busy day, during a meeting, or in moments of overwhelm.

DAY 4 — “Soften Your Jaw and Tongue”The jaw often clenches during stress, sometimes without us noticing.Try a soft jaw r...
11/20/2025

DAY 4 — “Soften Your Jaw and Tongue”

The jaw often clenches during stress, sometimes without us noticing.
Try a soft jaw release — it signals safety to the nervous system and helps the whole body soften.

Relax the tongue from the roof of your mouth.
Let your jaw drop slightly.
Breathe out with a sigh.

DAY 3 — “The Pause Between Breaths”There’s a natural pause between your inhale and exhale — a micro-moment where your bo...
11/19/2025

DAY 3 — “The Pause Between Breaths”

There’s a natural pause between your inhale and exhale — a micro-moment where your body resets.
Today, notice that pause.

Inhale.
Pause for one soft second.
Exhale slowly.
Repeat gently.

DAY 2 — “Feel Your Feet”Under stress, we are often up into the head and we lose touch with our body.Grounding through th...
11/18/2025

DAY 2 — “Feel Your Feet”

Under stress, we are often up into the head and we lose touch with our body.
Grounding through the soles of your feet brings you back into yourself.

Place both feet flat on the ground.
Press down gently and notice the support beneath you. Wiggle your toes, notice your shoes, socks or the ground.
Let your breath settle.

Try it anytime you feel scattered or overwhelmed.

7-Day Mini Nervous System Reset SeriesA gentle, practical reset for stressed, overwhelmed, or dysregulated days.DAY 1 — ...
11/17/2025

7-Day Mini Nervous System Reset Series

A gentle, practical reset for stressed, overwhelmed, or dysregulated days.

DAY 1 — “Start With Your Shoulders”

Your shoulders often hold tension long before your mind notices stress.
Try 3 slow shoulder rolls — inhale up, exhale down.
Roll your shoulders up toward your ears.
Slowly exhale and let them melt down and back.
Repeat 3 times.
A tiny shift your body will thank you for.

Arielle Schwartz writes that trauma-informed therapy offers opportunities to explore your inner world — not expectations...
11/17/2025

Arielle Schwartz writes that trauma-informed therapy offers opportunities to explore your inner world — not expectations or pressure to “be” a certain way.

Trauma research consistently shows that:

- healing happens when people feel choice

- the body unwinds at its own pace

- safety and curiosity matter more than pushing for insight or change

There is no timeline.
No checklist.
No “should.”

Instead, trauma-informed therapy invites you to study your patterns, sensations, emotions, and stories with a sense of gentle interest.
From that place — empowered choice, capacity, and regulation naturally emerge.

Your pace is the right pace.
Your process is your own.

Address

15 George Street (office Door Off Main Street Near Mehan's Parking Lot)
Saint Stephen, NB
E3L2A7

Opening Hours

Monday 6pm - 8pm
Tuesday 6pm - 8pm

Telephone

+15066362557

Website

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