Upstream Counselling

Upstream Counselling Whether it’s a single session check-in, or the beginning of a therapeutic journey, our goal is to

Square breathing is an easy technique that helps calm and soothe you. No equipment needed for this exercise! Instruction...
05/08/2026

Square breathing is an easy technique that helps calm and soothe you. No equipment needed for this exercise!
Instructions:
Breathe in for 4 seconds
Hold the breath for 4 seconds
Breathe out for 4 seconds
Hold on empty for 4 seconds
See? Easy peasy! Notice how your body feels before and after square breathing. Do your shoulders come down? Does your mind feel clearer? Do you feel a little bit more space between you and your emotions/thoughts?
That’s the power of breathing deeply!

05/01/2026

Every year, we get to see how Nature emerges from winter sleep, to a spring awakening!

This seasonal process invites us to ponder what we would like to leave behind, and how we would like to bloom into the warmer months.

What are three things you’d like to spring into action this year?

Identifying your emotions can help calm their intensity when you’re feeling overwhelmed. If you’re feeling something big...
04/24/2026

Identifying your emotions can help calm their intensity when you’re feeling overwhelmed.

If you’re feeling something big, ask yourself: what exactly am I feeling? Name the emotions, to tame the emotions. 🤩🧠

Think of SIFT like sifting for gold in a river:The gold is valuable information about yourself, and the river is the ove...
04/10/2026

Think of SIFT like sifting for gold in a river:

The gold is valuable information about yourself, and the river is the overwhelming emotion.

Take a deep breath and start SIFTing!

04/03/2026

Speaking positive affirmations has been found to:
1. Rewire negative thought patterns
2. Reduce stress and anxiety
3. Boost self-esteem and confidence
4. Support resilience

What we tell ourselves matters! Here are some of our therapists’ favourite affirmations - we hope they inspire you to nurture your own positive self-talk!

Fact: Our brains and nervous systems don’t rewire from intensity - but with consistency. Sometimes, it can feel like t...
03/20/2026

Fact: Our brains and nervous systems don’t rewire from intensity - but with consistency.

Sometimes, it can feel like the efforts we make to heal, grow or change are just drops in the bucket. But every small step forward is a step closer to your goal. Our actions matter!

What’s one small change you know you can make now, something that you know for sure you can consistently do over time?

E.g.: taking three deep breaths every day 💨💨💨

Our automatic thoughts can shape how we feel and act, even if the thoughts aren’t fully accurate or realistic. 🧠💭 Challe...
03/13/2026

Our automatic thoughts can shape how we feel and act, even if the thoughts aren’t fully accurate or realistic. 🧠💭

Challenging automatic thoughts helps you notice when negative assumptions or distortions are influencing how you feel.

By questioning and reframing them, you can develop more balanced thinking that reduces stress, anxiety, and low mood!

Our automatic thoughts can shape how we feel and act, even if the thoughts aren’t fully accurate or realistic. 🧠💭 Challe...
03/13/2026

Our automatic thoughts can shape how we feel and act, even if the thoughts aren’t fully accurate or realistic. 🧠💭

Challenging automatic thoughts helps you notice when negative assumptions or distortions are influencing how you feel.

By questioning and reframing them, you can develop more balanced thinking that reduces stress, anxiety, and low mood! 👊

03/05/2026

It can be hard to find time to rest during a busy day, so let us lead the way with a Mindfulness Minute!

Focus on your breathing, and let us do the rest with the beautiful, soothing sounds of water lapping on a beach. 🏝️

🌊 Did you know? Research shows that water stimuli (the sound and sight of water) is a natural balm for the nervous system.

What other nature sounds help you feel calm, collected and connected? Let us know in the comments below!👇

The science is in: self-compassion has incredible power to improve your relationship to yourself, your life and your lov...
02/18/2026

The science is in: self-compassion has incredible power to improve your relationship to yourself, your life and your loved ones.
Self-compassion builds emotional resilience, protects against mental illness and improves physical health, and acts as an antidote to burnout.

A good rule of thumb for : Speak to yourself as you would a beloved friend or a younger relative!

01/29/2026

Meet Rachel Kwan, the latest addition to the Upstream Team! Rachel is a committed new therapist who specializes in supporting individuals living with anxiety, depression and the complexity of moving to a new country.
Rachel loves helping clients work through their problems and discover simple, actionable solutions.

As a student, Rachel is very excited to be able to offer Upstream clients low-cost sessions, available immediately.
Reach out today to book a consult with Upstream’s newest star!

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#G/420 Weber Street North
Waterloo, ON

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Friday 9am - 5pm

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