Building Connections Counselling and Coaching

06/30/2024

🌿 Embrace the Complexity of Your Emotions 🌿

Life is full of contradictions, and that's perfectly okay. You can feel anger towards your parents for the pain they may have caused and simultaneously hold gratitude for the love and effort they put into raising you. 🌟

It's natural to grapple with conflicting emotions. Recognizing the hurt allows you to heal, while appreciating the good acknowledges their humanity and efforts. 🌱💔💖

Let yourself feel the anger and the gratitude. Both emotions are valid and part of your unique journey. 💫 Remember, it's in this complexity that we find growth and understanding. 🌸

06/21/2024

🧡 National Indigenous Peoples Day 🧡

Today, we honor the rich cultures, traditions, and histories of the Indigenous peoples of Canada and British Columbia. From the Coast Salish to the Haida, the lands we live on are deeply rooted in Indigenous heritage. 🌿

I took this photo last year on a hike to Garibaldi lake. I'm constantly fascinated by the beauty of this country. ✨

Let's take a moment to reflect, learn, and celebrate the vibrant contributions of First Nations, Inuit, and Métis communities. Let's acknowledge the past and commit to a future of respect and reconciliation. 🪶

Together, we can foster understanding and appreciation for the true stewards of these lands. 🌄🙏

06/12/2024

📚 Nourish Your Mind with a Good Book 🌟

I always find that my mind slows down a lot whenever I'm reading a book. Holding a book in your hand feels very different compared to your phone.
In a world that never seems to stop, where our minds are constantly filled with to-do lists, social media updates, and daily stressors, reading a book is like a temporary escape. It's like pressing the pause button on life, allowing us to immerse ourselves in a different world, even if just for a little while. 📖✨
Reading is more than just a pastime; it's a powerful tool for mental wellness. It helps reduce stress, enhances empathy, and transports us to different worlds, offering a temporary escape from our worries. 🌍💆‍♀️

🌿 Benefits of Reading for Mental Health:

- Stress Reduction: Just 6 minutes of reading can reduce stress levels by 68%!
- Improved Focus: Reading helps train your brain to concentrate and focus better.
- Enhanced Empathy: Stepping into the shoes of characters builds empathy and understanding.
- Better Sleep: Reading a book before bed can improve sleep quality.

So, whether it's a novel, a self-help book, or poetry, take a moment today to dive into a good read and give your mind the relaxation it deserves. 📙💤

I am currently reading "The Wisdom of Your Body: Finding Healing, Wholeness, and Connection through Embodied Living," which I recommend to anybody who wants to connect more with their body.

🌟 What's your current read? Share in the comments! 👇

06/03/2024

🌈 Happy Pride Month! 🌈

As we celebrate Pride, we must recognize the vibrant diversity within our communities and the importance of mental health. In my counselling practice, I am honoured to work with women of all sexual orientations, including le***an, bisexual, and q***r women, as well as trans women.

🌟 Pride Month is not just about celebration; it's also about acknowledging the unique challenges and triumphs faced by 2SLGBTQI+ individuals. Many struggle with mental health issues due to discrimination, lack of acceptance, and societal pressures. It's crucial to provide a safe and supportive space for everyone to express their true selves and heal.

💖 In my practice, I strive to:
- Empower women to embrace their identities and experiences.
- Provide compassionate, inclusive care tailored to each individual.
- Promote mental well-being through personalized support and understanding.

Let's use this month to spread love, acceptance, and awareness. Together, we can create a world where everyone feels seen, heard, and valued. 🌍💕

Happy Pride! 🏳️‍🌈

05/22/2024

🌟 Embrace New Adventures for Your Mental Health 🌟

I recently started volunteering with the Pacific Spirit Park Society in Vancouver, where we observe and monitor the eagle nests throughout the park. This great shot is from one of my volunteer colleagues. Right now, the young eagles have hatched, and we are trying to see how many will survive the summer and be able to fly toward Alaska in the fall. I've never done bird-watching in the past, I do not really know a lot about eagles, and this new activity feels very refreshing and exciting.

🧠✨ Stepping out of our comfort zone and trying new things can do wonders for our mental well-being! Whether it's picking up a new hobby, exploring a different place, or simply tasting an unfamiliar dish, these experiences stimulate our minds, boost our confidence, and bring a fresh perspective to our lives.

🌍💪 So, go ahead and take that leap! Dive into the unknown and discover the incredible benefits it brings to your mental health. Your mind will thank you! 🌱💫

05/13/2024

Happy Monday 💕 Let's start the week with the empowering reminder that we are entitled to take up space, express our needs, honour our feelings, and establish healthy boundaries. As women, we've often been conditioned to be quiet and "easy" and prioritize the needs of others over our own, but it's essential to prioritize self-care and self-advocacy.

05/08/2024

Sometimes, we tend to be super hard on ourselves. We see only what we have yet to accomplish, not what we've achieved and overcome already. It might be important to set goals, have visions, and know where we want to be, but it's equally essential to sometimes pause and celebrate our successes.
Here is a little thought experiment:

- How does "you one year ago" feel about where you're at in your life right now? What changes do they notice?
- What does "you in one year from now" want you to know? Do they have any advice?

Zooming out and seeing ourselves in the context of time, where changes happen over extended periods, can sometimes be helpful.

What successes would you like to celebrate today? 🎉

04/30/2024

Anxiety is a very common mental health issue that can impact individuals of all genders, but research suggests that women are disproportionately affected by anxiety disorders compared to men. In my counselling practice, anxiety is one of the main reasons why people reach out to me. With this article, I want to shed some light on anxiety and offer practical strategies to help women manage anxiety effectively.

If you have any questions or feedback, please feel free to reach out to me.

Have a lovely day everyone!

Anxiety is a very common mental health issue that can impact individuals of all genders, but research suggests that women are disproportionately affected by anxiety disorders compared to men. In my counselling practice, anxiety is one of the main reasons why people reach out to me. With this article...

04/12/2024

My cats Felix and Leo (the one in the picture) are excellent at setting boundaries for themselves. I love how unapologetic they are about doing what they feel is right for them. They would often say "no" to my attempts to cuddle with them because they just don't want to right now. If they want to play, they play. If they want to rest, they rest. If they want to go on the patio, they let me know. If they want a treat, you can be certain that they will inform me :-)

And although they are so clear with their communication and firm with their boundaries, they are loved and appreciated for exactly who and how they are. I guess there is a lot we can learn from cats :-)

04/03/2024

Why spring time can be challenging for some people...

🌸 Change in Routine: With the arrival of spring, there may be changes in routine, such as adjusting to daylight saving time, which can disrupt sleep patterns and lead to fatigue and irritability.

🌸 Pressure to Change: Spring is often associated with renewal and transformation, which can create pressure for individuals to make changes in their lives. This pressure to set goals, make improvements, or embark on new endeavours can be daunting and contribute to feelings of inadequacy or failure.

🌸 Seasonal Affective Disorder (SAD): While commonly associated with winter, some individuals experience seasonal affective disorder during the spring months, known as reverse SAD. The longer days and increased sunlight can disrupt circadian rhythms and mood regulation, leading to symptoms of depression, fatigue, and irritability.

🌸 Social Comparison and Expectations: Springtime often involves social gatherings, outdoor activities, and celebrations, which may exacerbate feelings of loneliness or social anxiety for individuals who feel disconnected or inadequate compared to others. The pressure to participate in social events and maintain a certain image can contribute to stress and discomfort.

🌸 Trauma and Associations: For some individuals, spring may be associated with traumatic events or difficult memories. The change in seasons can serve as a reminder of past experiences or losses, triggering emotional distress and negative thoughts.

Remember that it's okay not to feel okay all the time. Acknowledge your feelings and give yourself compassion and understanding. Take the time to care for yourself, whether that's through self-reflection, seeking support, or engaging in activities that bring you joy 🌸

03/28/2024

In my private practice, I work a lot on topics like self-esteem and self-worth with my clients. Some examples of low self-worth might be:
🔸Negative self-talk and self-image
🔸Lack of boundaries, hard to say "no"
🔸Perfectionism and people-pleasing
🔸Avoidance and self-isolation
🔸Imposter-syndrome
🔸Hard to take compliments
🔸Self-sabotage

Self-worth is the intrinsic value and respect that we see in ourselves. It's about recognizing your own worthiness and deservingness, independent of external validation or achievements.

Especially women often struggle with low self-worth due to societal pressures, body image issues, gender discrimination, past traumas, and internalized negative beliefs. In my counselling practice, we work on self-worth by:
🌸Exploring root causes (past experiences, trauma, internalized beliefs)
🌸Challenging and changing belief systems
🌸Cultivating self-compassion and self-kindness
🌸Learning how to set healthy boundaries and prioritize yourself

My counselling practice is a warm and inclusive space, welcoming women from all walks of life. I am committed to providing support to individuals of diverse backgrounds, cultures, sexual orientations, religions, disabilities, and ages, including trans women.

03/25/2024

Embracing the mantra, "I'm doing the best I can," is a wonderful act of self-compassion. It's a reminder to be gentle with yourself, especially in challenging times, and to acknowledge that you're always striving to do your best.

It's a common human tendency to be overly critical of ourselves. We often forget to appreciate our efforts and instead focus on our perceived limitations and shortcomings.

Self-compassion is the practice of accepting yourself as you are, as a human being with strengths and weaknesses. When you remind yourself, "I am doing the best I can," you're offering yourself understanding and forgiveness, even when you fall short of your own expectations. It's a way of showing kindness and understanding to yourself, a gift you truly deserve.

So, try and show yourself some kindness today and let yourself know that you're doing the best you can ❤️
I hope you're having a wonderful day 😊