In the constant balancing act of modern life, stress often becomes an unwelcome companion, especially for women. Women frequently face increased stress levels, coping with the physical and mental effects of stress on their well-being. The Gendered Stress Equation: Understanding the BurdenStriving for Balance in a Chaotic World I will shed some light on the unique stressors encountered by women in today's society. While many stressors overlap between genders, women often face the added weight of societal expectations surrounding familial and professional roles. Embracing the "Do-It-All" Myth Despite strides towards gender equality, women are still pressured to excel in multiple domains. From nurturing familial bonds to excelling in the workforce, women often find themselves shouldering the weight of myriad responsibilities. Unveiling Hidden Stressors: The Menstrual Conundrum Reproductive health issues further compound the stress landscape for women. The silent burden of menstrual cycles, which, though frequently overlooked, introduces additional layers of discomfort and emotional strain. Navigating the Landscape of Safety For women, the quest for safety transcends mere caution—it's a constant undercurrent shaping daily decisions. From navigating dimly lit parking lots to strategizing personal safety measures, the spectre of danger amplifies stress levels. The Toll of Stress: Unveiling the ConsequencesThe Anxiety Spiral: Unveiling Stress's Psychological Impact Stress doesn't merely manifest in fleeting worry; it permeates every facet of life, fueling anxiety and intrusive thoughts—the insidious nature of stress, which can culminate in sleep disturbances, headaches, and gastrointestinal issues. The Isolation Trap: The Pitfall of Social Withdrawal In the face of overwhelming demands, women often retreat into solitude, believing they lack the energy for social interaction. However, this self-imposed isolation exacerbates feelings of depression and anxiety, severing vital support networks. Embracing Healthy Coping MechanismsRethinking Perfection: The Power of "Good Enough" Central to stress management is relinquishing the pursuit of perfection. I suggest embracing imperfection, acknowledging that authenticity trumps flawlessness. By adopting a mindset of "good enough," women can alleviate the burden of unrealistic expectations. Prioritizing Self-Care: Nurturing Body and Mind Amidst life's chaos, self-care emerges as a non-negotiable priority. I have already written about five tips that can help manage stress and anxiety, but the transformative potential of exercise, sleep, and nourishment in mitigating stress is vital. Women reclaim agency over their mental and physical health by carving out time for personal well-being. Curating a Positive Environment: Mindful Consumption The digital landscape teems with triggers that exacerbate stress levels. Watch your consumption and limit exposure to distressing news and unrealistic social media depictions. By curating a positive online sphere, women safeguard their mental well-being. Seeking Professional SupportRecognizing the Signs: When to Seek Help Navigating stress alone is a daunting endeavour, and seeking women's therapy in Coquitlam when stress manifests can be extremely helpful. From dwindling interest in pleasurable activities to thoughts of self-harm, professional intervention offers a lifeline in tumultuous times. Initiating Conversations: Destigmatizing Mental Health
In destigmatizing mental health discussions, women pave the path toward healing and resilience. In the labyrinth of stress, women wield resilience as their guiding light. Through self-compassion, community support, and professional intervention, women embark on a journey towards holistic well-being. Together, let us navigate the terrain of stress, emerging more robust and empowered. Contact me to book a session.
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Trauma is a heavy burden, one that weighs not only on the mind but also on the soul. Yet, there is a powerful tool known as EMDR therapy to help individuals in Coquitlam navigate through the shadows of their past. Whether it be the aftermath of a car accident, the haunting echoes of violence, or the relentless grip of a natural disaster, trauma has a profound way of reshaping our perception of control. Understanding Trauma: Beyond the ObviousTrauma isn't always born from cataclysmic events; it often lurks in the shadows of seemingly mundane experiences. Dubbed as 'small t' trauma, these incidents, such as divorce, financial turmoil, or persistent conflicts, can shatter our emotional resilience, surpassing our capacity to cope. Unveiling EMDR Therapy: A Beacon of HopeEMDR, an acronym for Eye Movement Desensitization and Reprocessing, stands as a beacon of hope amid the tumult of trauma. Endorsed by stalwarts like the American Psychiatric Association, the World Health Organization, and the United States Department of Veteran Affairs, Coquitlam EMDR therapy offers a ray of healing light. Liberating From Trauma's Shackles: The Efficacy of EMDR TherapyEMDR Therapy acts swiftly, alleviating the debilitating symptoms tethered to trauma's grasp. From harrowing flashbacks and haunting nightmares to pervasive numbness and volatile outbursts, EMDR offers a pathway to reclaim one's sense of self. Navigating the Path: Preparing for EMDR Therapy in CoquitlamCrafting Your Blueprint: The Treatment Plan Embarking on the journey of EMDR therapy in Coquitlam entails navigating through eight distinct phases. In the first session, we will go on a voyage through your personal history, unravelling the tapestry of past traumas and emotional responses. Embracing the Experience: The EMDR Therapy Session Before an EMDR session, I will equip you with coping mechanisms. These tools, which range from visualization techniques to stress alleviation strategies, serve as your armor against distressing memories. Embracing Healing: Unraveling Traumatic Memories As the session unfolds, I will guide you through traumatic memories, which will be difficult but needed in your healing. Through bilateral stimulation, be it following my gentle gaze or embracing tactile sensations, you embark on a transformation. Embarking on the Road to Recovery With each session, trauma begin to loosen their grip. As negative images and false beliefs dissipate, you emerge from the shadows, adorned with newfound resilience and optimism. Embracing the Journey: Your Path to Freedom
EMDR therapy is more than just a treatment; it's a journey of self-discovery and healing. With my support, your path to liberation from past trauma begins here. Take the first step today and embark on a transformative voyage towards inner peace and wholeness. Contact me to start your EMDR therapy, and let the healing begin. Struggling to say “no” or feeling like a people-pleaser? You’re not alone. Setting boundaries is crucial for maintaining your mental health, but it’s not always easy, especially when you feel selfish or unsure about how to communicate. At Good Talk Therapy, I help people like you learn to advocate for their needs and set clear boundaries. By the end of this read, you’ll know what boundaries are, why they matter, and five practical ways to set strong boundaries. What is a Boundary?A boundary is a personal limit based on your emotional, social, or physical needs. You might set boundaries with others or even with yourself. For instance, you might enjoy hanging out with friends after work but must be home by 9pm to get enough sleep for an early shift. This boundary helps you prioritize your well-being. Boundaries clarify what you need in relationships, foster healthy interactions, and let others know what’s acceptable. Why Are Boundaries Important?Boundaries are vital because they dictate how you want to be treated and the kind of life you want to lead. They’re crucial in all areas of life—friendships, romantic relationships, and work. When you set boundaries, you:
5 Ways to Set Strong BoundariesHere are five steps to help you set stronger boundaries: 1. Understand Your Needs You can’t set effective boundaries without knowing what you need. Reflect on what’s bothering you in different areas of your life. Is your boss ignoring your work hours? Does a friend expect you to spend a lot every time you go out? Identify what’s stressing you out and how it affects your well-being. Write down what you need from these relationships to get a clear picture of the boundaries you need to set. 2. Communicate Your Boundaries Communicating boundaries can be challenging, but these tips can help:
3. Enforce with Physical Boundaries Physical boundaries can help reinforce the limits you’ve set. For example, leaving your phone in another room can prevent you from answering work messages after hours. 4. Prioritize Self-Care Setting boundaries can be overwhelming, especially if you worry about how others react. Make self-care a priority during this process. Take care of your physical, mental, and emotional health to stay strong. 5. Connect with a Professional If you’re struggling to set boundaries, a therapist in Coquitlam can help. They can assist you in:
Next Steps for Setting Stronger BoundariesNow that you know why boundaries are important and how to set them, you can start advocating for what you need. At Good Talk Therapy, we help you feel confident and secure in setting your boundaries.
If you’re ready to take the next step, contact us or book a free 15-minute consultation. Recent investigations have revealed a significant increase in global instances of both depression and anxiety, rising by 25% within the first year of the COVID-19 pandemic. This trend, along with a growing societal acceptance of mental health conditions, has sparked an expanding conversation about anxiety and depression. While these terms are often used interchangeably, understanding their differences is crucial, especially for those struggling with mental health. Knowing these distinctions helps individuals better interpret their symptoms, manage their circumstances, and choose the best ways to cope with their challenges. Only a medical or mental health professional can provide a formal diagnosis, but seeking information is entirely encouraged. In fact, understanding the intricacies of one’s condition is the first step toward recovery. Here is a detailed explanation of the differences between anxiety and depression, along with an overview of the treatment options available. The Interplay of Anxiety and DepressionWhile anxiety and depression exhibit distinct differences, they share a common biological foundation. It is believed that reduced serotonin levels contribute to both conditions, along with other neurotransmitters such as epinephrine and dopamine. Despite this shared biological basis, anxiety and depression manifest in different ways. They can be seen as two sides of the same coin, capable of coexisting simultaneously or occurring sequentially. Deconstructing DepressionDepression involves a pervasive sense of hopelessness that significantly impacts one’s emotional state and behavior. To meet the diagnostic criteria, these symptoms must persist for most of the day, nearly every day, for at least two weeks. Individuals struggling with depression often feel a profound sense of futility, believing that positive outcomes are unlikely. They may also perceive themselves as worthless, seeing their efforts as meaningless. Suicidal thoughts can also occur in those affected by depression. Physically, depression can manifest as cognitive impairment, hindered concentration, and mnemonic lapses. It may also precipitate physical malaise, diminished appetite, and sleep disruption. Learn more about my Coquitlam depression therapy. Understanding AnxietyConversely, anxiety manifests as persistent trepidation and apprehension. When these feelings are unrelenting, they may indicate an anxiety disorder. Two predominant forms of anxiety disorders are generalized anxiety disorder, characterized by pervasive worry across various aspects of life, and social anxiety disorder, marked by fear in social situations. Additionally, panic disorder causes sudden, intense episodes of fear, often triggered by specific phobias. Anxious individuals are often besieged by apprehensions regarding forthcoming events, harboring uncontrollable premonitions of adversity or physical peril. They may adopt avoidance behaviors to circumvent anxiety-inducing circumstances. Physiologically, anxiety might manifest as dizziness, gastrointestinal disturbances, rapid heartbeat, muscle tension, and shortness of breath, all attributable to a perpetual state of heightened arousal. Delineating the DisparityWhile depression and anxiety share some symptomatic manifestations, their fundamental nature diverges markedly. Depression epitomizes an intense sentiment of despair and enervation, whereas anxiety manifests as pervasive apprehension and fear. Broadly construed, anxiety pertains to future-oriented worries and anticipated outcomes, while depression permeates the everyday, imbuing existence with a melancholic pallor. For instance, an individual might grapple with anxiety about vehicular travel after experiencing trauma from an accident or undergo pronounced distress in crowded settings due to underlying self-esteem issues. Conversely, depression shrouds the present moment in a pall of melancholy, rendering life devoid of vibrancy and allure. Therapeutic Modalities for Anxiety and DepressionThankfully, effective treatment modalities exist for both anxiety and depression. Mild symptoms may be alleviated through self-help interventions, including reading self-help literature and practicing mindfulness and meditation to ease fear and despondency. For individuals grappling with more pronounced manifestations, psychotherapy represents a viable recourse. Anxiety therapy in Coquitlam endeavours to address maladaptive thought patterns and behavioural adjustments. The therapeutic approach may diverge depending on the specific condition. Anxiety treatment aims to curtail avoidance behaviors and challenge irrational apprehensions, while depression therapy seeks to cultivate positive affectivity and foster adaptive behaviors during low mood episodes. Pharmacological interventions, such as selective serotonin reuptake inhibitors (SSRIs), also offer relief and have demonstrated efficacy in alleviating symptoms of both depression and anxiety. Often, medication is used in conjunction with psychotherapy to optimize therapeutic outcomes. In summary, while anxiety and depression might traverse disparate experiential terrains, their reconciliation necessitates a holistic approach encompassing psychotherapeutic intervention, pharmacological adjuncts, and self-help practices. By embracing this multifaceted therapeutic framework, individuals can navigate their mental health adversities with resilience and stability.
Changes in your child's behavior might make you wonder, "Does my child need therapy?" These changes can occur after a difficult event or seemingly out of nowhere. Regardless of the cause, it's important to pay attention, as they could be signs that your child could benefit from child and teen counselling in Coquitlam. Here are six signs to look out for: #1 Defiant BehaviorsOne prominent sign that your child might benefit from counseling is if they display defiant behavior, whether at home or elsewhere. This could include being more argumentative, complaining often, and becoming defensive, even in response to minor requests or conversations. Pay attention to these reactions, especially if they occur more frequently. Often, this behavior indicates your child's silent cry for help, even if they're not aware of it. In school and extracurricular activities, talk to teachers and other parents who interact with your child regularly. Share your concerns with them and encourage them to report any instances of unusual defiance displayed by your child. #2 Usual Interests and HabitsSimilar to changes in behavior, deviations in your child's daily habits and preferences can also indicate a need for counseling. Significant changes in eating habits, sleep patterns, and personal interests are noticeable and often meaningful. If these changes persist for more than two weeks, consider scheduling an assessment with your child's doctor. They can offer guidance if they suspect emotional stressors are the underlying cause. #3 Excessive worrying and sadness Excessive apprehension and melancholy are arguably the most obvious and tangible indicators that your child may need help beyond what you can provide. While some level of apprehension and melancholy can be considered normal, especially during transitional phases and life changes, when these feelings grow disproportionately and start to overwhelm your child's psyche, it warrants closer scrutiny. #4 Regression It's common for children to experience regressions after major life events like the arrival of a new sibling or parental divorce. However, when regressions occur without an apparent cause, it's worth closer attention. Here are several common regressions that might indicate a need for counseling:
#5 Isolation If you notice your child withdrawing socially, it's another sign that warrants closer attention to their emotional state. Often, when children are dealing with sadness or anxiety, they withdraw from social interactions and become more inward-focused. If this behavior becomes frequent and hinders their relationships with others, it suggests that it might be more than just a passing phase of sadness. This is especially true if your child is not typically reserved or introverted. Not sure how social withdrawal might manifest in a child? Here are three signs of emotional distress:
#6 Contemplation of Self-HarmFinally, if your child expresses thoughts or feelings of self-harm, immediate intervention is crucial. Sometimes, this might be subtle, showing signs of despair and isolation. However, it can also be explicit, such as talking about suicidal thoughts or engaging in self-injury.
While suicidal thoughts and self-harm might seem extreme in younger children, it's important to recognize that expressions of self-harm can take various forms. Hitting oneself, banging one's head against objects, and cutting one's skin are all signs of self-harm in young children. If you notice any of these behaviors, seek child and teen therapy in Coquitlam. promptly. In her compelling book "Maybe You Should Talk to Someone," writer and therapist Lori Gottlieb eloquently argues for the benefits of therapy in navigating life's challenges. She shares her therapeutic journey, emphasizing the importance of seeking professional support rather than tackling issues alone. While more people are turning to counselling in Coquitlam for assistance, many struggle with what to do once they're in the therapist's office. Clients often feel unsure about what to discuss, leading to unproductive sessions and a waste of time and money. As a therapist, it's disheartening to hear such sentiments. That's why I make it a priority during the initial session with new clients to gather background information and educate them about therapy. I guide them to ensure they make the most of their time in treatment, whether for a few sessions or several years. Since many clients are new to therapy when they first visit my office, it is crucial to help them understand the potential benefits and distinguish therapy from casual conversations with friends. I liken this process to creating a roadmap, guiding clients on what to expect and how to make their therapy experience productive. Here are some actionable steps you can take to create your roadmap for therapy: 1. Find a Therapist You Connect WithOnly some have the luxury of choosing any therapist they want. If insurance networks restrict you, your options may be limited. However, regardless of limitations, selecting a therapist you feel comfortable talking to is essential. Ensure they have expertise in the areas you want to address and inquire about their therapy approach to ensure it aligns with your preferences. Give the therapist at least three sessions to determine if there's a connection before making a final decision. 2. Identify Your Therapy GoalsReflect on what you hope to achieve through therapy. Whether it's having a safe space to express your thoughts and feelings, finding solutions to challenges, or learning coping skills, clarity on your goals can guide your therapy journey. If you're uncertain, discuss your concerns with your therapist, who can offer guidance on where to begin. 3. Reflect on Therapy Between SessionMany clients need help to recall discussions from one session to the next. To enhance the value of therapy, reflect on topics discussed between sessions. Consider taking notes during sessions or maintaining a "therapy notebook" to jot down reflections and issues for discussion. Connecting therapy insights with real-life experiences facilitates meaningful change. 4. Be Present During Sessions Ensure therapy has a dedicated space on your calendar by scheduling regular appointments and arriving on time. Minimize distractions by turning off devices and practicing mindfulness techniques if necessary. Being fully present during sessions enhances your ability to absorb and process information, maximizing the benefits of therapy. While the quality of the therapist plays a significant role, the effectiveness of therapy also hinges on your proactive engagement and intentionality. By following these steps and approaching therapy with openness and commitment, you can significantly harness its potential to improve your life and relationships. Therapy is a collaborative journey; with the right roadmap, you can navigate it confidently and purposefully.
Entering your initial therapy session can feel like stepping into a job interview, except this time, the tables are turned, and you're in charge. It's not just about them evaluating you; it's about you finding the right fit for your needs. Therapy is a journey you embark on together, so ensuring a good partnership is crucial. While it might feel daunting, remember therapy is for you, and finding the right Coquitlam therapist can make all the difference. 1. What are Your Fees and Billing Policies? Money talk can be uncomfortable, but it's crucial to address it upfront. Ask about session costs, whether they offer direct billing, and inquire about cancellation fees. Additionally, clarify if their services are covered by insurance or if they accept personal health plans from your workplace. 2. What's Your Experience as a Therapist? Feel free to inquire about their qualifications. Ask about their degrees, licensing status, and especially their experience dealing with issues similar to yours. Understanding their background can help gauge their expertise in addressing your specific needs. 3. What Therapeutic Approaches Do You Use? Therapy isn't one-size-fits-all; it comes in various forms. Learn about their therapeutic approach and whether it aligns with your preferences and goals. Knowing their specialties can give insight into whether they're the right fit for you. 4. How Long are Sessions, and Do You Offer Online Options?Whether you prefer virtual or in-person sessions can significantly impact your decision. Clarify session length and inquire about their availability for online sessions. At Good Talk Therapy, for instance, sessions are 50 minutes long and can be conducted in person at our Coquitlam office or online via video call. 5. Do You Set Goals, and How Do You Track Progress?Goal-setting is pivotal in therapy. Ask if they establish goals for each client and how progress is monitored. Remember, therapy is dynamic, and goals may evolve as you progress through treatment. 6. Will You Provide a Diagnosis?While some assume a diagnosis is standard in therapy, it's not always true. Discuss their stance on diagnosis; if it's important to you, inquire about their approach. At Good Talk Therapy, I am not able to provide formal diagnoses in my role as a Registered Clinical Counsellor. 7. Will I Receive Additional Assignments Outside of Sessions?Therapy extends beyond session hours. Ask if they assign homework or additional tasks outside of treatment, as these can be catalysts for breakthroughs and lasting change. Empower Yourself for Your Mental Health Journey Taking the first step toward seeking help is commendable. Armed with these eight questions, you'll feel more confident navigating your first therapy session and finding a therapist who truly understands and supports you. Whether you jot them down or save them to your phone, prioritize your mental health and ensure you're getting the support you deserve. Your well-being matters! Good Talk Therapy offers accessible and personalized counselling sessions for adults, children, youth, caregivers, and families, available in person in Coquitlam and online.
1. Practice Mindfulness MeditationMindfulness meditation is a powerful technique to cultivate present-moment awareness and reduce stress. Set aside a few minutes each day to focus on your breath and observe your thoughts without judgment. This practice can help you stay grounded and centered amidst life's challenges. Truth be told, I don't meditate every day because life gets in the way. However, my sweet boyfriend bought me the Calm app. Because I used it quite a bit, he bought me lifetime access when there was a Black Friday sale. I try to use it as much as I can, but I also don't put too much pressure on it. I heard there is a free equivalent version called Insight Timer. 2. Engage in Regular Physical ExerciseExercise is not only beneficial for your physical health but also for your mental well-being. Engaging in regular physical activity, such as walking, jogging, or yoga, releases endorphins, the body's natural stress-relievers, and can help alleviate anxiety. It took me a long time to figure out what exercises worked and didn't work for me. Recently, I started doing reformer-based pilates and I love it! 3. Maintain a Balanced DietWhat you eat can also impact your stress levels. Incorporate a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce your intake of caffeine and sugary foods, as they can contribute to feelings of anxiety. I was born a picky eater, so it's very hard for me to achieve a balanced diet, too. I try to incorporate some veggies into my smoothies when I know my body tells me there aren't enough "good" nutrients. 4. Establish a Consistent Sleep RoutineAdequate sleep is vital for managing stress and anxiety. Create a sleep routine by going to bed and waking up at the same time each day. Limit screen time before bedtime to improve the quality of your sleep. As I get older, I realize a good, well-rested night of sleep is more precious than gold.My sleep routine involves the following:
5. Practice Deep Breathing ExercisesWhen you feel overwhelmed, take a moment to practice deep breathing. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Deep breathing can calm your nervous system and reduce stress.
I like this one - Sudarshan Kriya. It's completely free on YouTube. I stumbled on this ancient breathwork when I read the best-selling book Breath, written by James Nester. It's hard at the beginning but it gets easier. If you have read the whole thing, I thank you from the bottom of my heart. Why stop here? Go leave me a comment, please. Out of the 5 ways to destress, which one is your go to? which one is the hardest to do? |
AuthorVictoria is a Registered Clinical Counsellor. She primarily works with families, youth and parents and women wanting to do self-work. Archives
May 2024
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