Elizabeth Ritchie Counselling & Coaching Services

For those of you that know me, you know I love me some @themarthabeck ! Starting back in the day when I discovered her through @oprah’s magazine to reading her book ‘Expecting Adam’ about her son with special needs (I could relate), to 2014 when I enrolled in her coaching program, flew down to California for a meet n’ greet with Martha, her team and the other coaches, and eventually started my own coaching business (now counselling & coaching). I do believe that Martha’s wis...e work such as her bestsellers ‘Steering by Starlight’ and ‘Finding Your Own North Star’ has contributed to my personal development and I know thousands of others have been positively impacted by Martha’s work as well. Yesterday I listened to a fascinating interview with Martha and @gwynethpaltrow (Goop podcast) and I highly recommend it! They discuss Martha’s new book ‘The Way of Integrity’ which I am so looking forward to reading! I think many people could benefit from this podcast with its theme of staying true to yourself despite the tumult it can cause oneself and others (the trouble is worth it in the end). Martha uses Dante Alighieri’s masterpiece the Divine Comedy as a framework for her story. In my counselling / coaching work I regularly sit with those who feel stuck and / or fearful and support them to tune into their inner wisdom to find the joy, and ‘doing the work’ for the client (and for all of us really) isn’t always easy. It was interesting to hear Dante’s story contrasted with Martha’s book, her own journey and Gwenyth’s. Everyone is the hero of their own story and we are all on a heroes journey with different maps, and the only way out is through. Check out the podcast (Google Gwenyth P and Martha ) and be informed, enlightened and inspired. #tothineownselfbetrue #marthabeck #thewayofintegrity#integritycleanse #dantealighieri #inferno #divinecomedy #gooppodcast #gwenythpaltrow #heroesjourney

A helpful technique for when you are experiencing an increase in anxiety symptoms - it can quickly bring you back to the here and now. #counsellingskills #counsellingtips #selfhelp #yourmentalhealthmatters #beherenow #calmingtechniques #selfsoothing #anxietyrelief

When you feel your worry or anxiousness beginning to escalate there are steps you can take to feel more grounded. Try a few of these calming techniques to bring you back to the here and now. #counsellingskills #counsellingservices #mentalhealthawareness #onlinecounselling #yourmentalhealthmatters #selfhelp #helpfultips

Wise words from a wonderful Irishman on St. Patrick’s Day. I first heard John O Donohue on CBC Radios Tapestry program - what a voice! I could listen to him speak about the mysteries of life and love for hours! If you haven’t read or listened to the luminous and uplifting works of John O Donohue - philosopher, writer and former priest, then you are truly missing out. Check him out and be inspired! Have a wonderful St. Paddy’s Day! #stpatricksday #johnodonohue #livewildandfree #irishphilospherandwriter

During these turbulent and often disappointing times full of bad news (Covid, politics, environmental threats etc.) we can be left feeling overwhelmed and low. But today I have an antidote! This fabulous book ‘Barking at the Choir - the Power of Radical Kinship’ by Father Gregory Boyle of Homeboy Industries will give you an instant hit of love and you will be left in awe of the individuals highlighted in these pages. ‘Father G’ is the heart and brains behind HBI formed ...in 1988 , - this is an organization that supports at risk youth who often have been involved in LA gangs to get support, education and work. This amazing book will make you laugh and cry and appreciate / love the human race again (if, like me, you have been feeling disenchanted of late). The stories cover people of all walks of life from Former President Barack Obama (whose empathy shines through) to young men and women who, despite having next to nothing and no one , radiate with love, hope and dignity. I everything about this book! Go out and buy it! All proceeds go to Homeboy Industries and I am already looking forward to reading Father G’s earlier work ‘Tattoos on the Heart’. Seriously this book will make your week! # #goodreads #barkingtothechoir #fathergregoryboyle #homeboyindustries #goodhumanseverywhere #hope #beauty #service #bookoftheweek

Seasons Greetings everyone! Don’t forgot to send your love and to all the small business out there. I was at Blackbond Books at Semihamoo Mall the other day and they have a great selection! This is their catalogue and their staff is really knowledgeable. Don’t let Jeff Bezos get all the love!

In case you needed to hear this today. #youareenough # #mentalhealthawareness #mentalwellness #elizabethritchie #registeredclinicalcounsellor

Socially distanced couples counselling session this afternoon in Whiterock (On #smallbusinesssaturday no less!) The individuals who show up for counselling and coaching are so brave! It isn’t easy peeling back the layers and dragging stuff that has been swept under the rug, out into the light to examine. The more I do this work the more I am awed but the strength and grace of my clients and of humankind in general. Life is both painful and magnificent. We are all better than we realize and we all have an enormous capacity for good. Sending to all today. #counsellingsaturday #couplescounselling #familycounselling #individualtherapy #goodhumans #counsellor #therapist #coach #consultant #noneedtostrugglealone #dothework #itsworthit #elizabethritchiecounsellingandcoaching

Interesting read that touches on the work of Dr. Gabor Mate - ‘Niceness Kills. The link between Chronic Illness & People Pleasing. I have seen this pattern in my own work. Emotions like anger are a warning system and need to be used. https://www.instagram.com/p/CGFYDbMHNzt/

You mental health matters! If you are struggling it is okay to ask for help, to say you are overwhelmed or unsatisfied with your life. It doesn’t matter if outwardly you have a great life, a perfect house or 1 million followers on Instagram if, on the inside, you are sad, disconnected or numb. And know that you are % right now! - even if you are struggling! We all struggle, we all have days when we don’t want to get out of bed and we need to be able to ask for help. Ju...st having another person sit with you, to witness and listen to you, to hear where you are at, can be incredibly healing. You are perfect as you are, and you don’t need to struggle alone. Call a trusted family member or friend, see a counsellor, speak to your doctor or if you need to, call a mental health hotline. Caring people are out there waiting to help. #worldmentalhealthday #mentalwellness #depression #anxiety #gethelp #youmatter #youare100% #therapy #counselling #mentalhealthoutreach #elizabethritchie #therapist #counsellor #lifecoach #surreybc #yourbestlife #thisisntadressrehearsal

Everyone I talk to these days has expressed some anxiety around all that is going on in our world at the moment (Covid, elections, etc.) and I feel it too! Recent reports have shown that there is a real need for mental health services right now, and I have certainly seen this in my practice with a spike in referrals for assistance with anxiety. I shared this 5 senses exercise with the Made to Shine group last week and wanted to post the clip here in case more people could use this super easy anxiety busting tool. I’ll be sharing more helpful techniques like this in my new on-line program Level Up! which starts October 19th. Link to the program is in the comments below if you are interested in finding out more. Have a great day!

If you have a goal - Maybe a business goal (hit your financial targets!), a health goal (join a gym / get fitter!), a relationship goal (better communication with your partner!), or a creative goal (write that book!) and you are looking for some motivation, inspiration and support to get across the finish line, then my new online ‘live’ program Level Up! Might be just what you need! It runs October 19th to December 14th, is filled with helpful modules to help women reach their goals, bust through blocks, build resilient mindsets and live mindfully (and we will have fun challenges, prizes and a virtual holiday wrap up party too!) click here for all the deets. https://www.elizabethritchie.com/?p=10005

Did you catch my big announcement yesterday? Level Up! Is my new ‘live’ online program for women and it starts October 19th! Woo hoo! It is for women who want to connect with other fun, goal oriented ladies, get focussed and finish off 2020 on a high note! There is lots o’ crazy going on in the world right now, but we are not going to let it take us down! If you want to have an inspiring and motivating end to this roller coaster of a year click on the link in the comments below to find out more about the Level Up! 9 week, 7 module ‘live’ program. #levelup #onlineprogram #forwomen #havefun #nailourgoals #makeadifference #livesessions #3monthprogram #goaldiggers #elizabethritchie #counsellor #therapist #consultant #lifecoach #yourbestlifenow

So I usually send out my counselling/coaching email newsletters on a Sunday morning but this time round it went out today - a Monday. Let’s just say life and technical difficulties got in the way yesterday lol) and in today’s new missive there was a BIG announcement- one that you might like to check out if you are interested in having fun and staying focussed, upbeat, and moving towards your goals during the remaining months of 2020 (regardless of whatever life sweeps in front of your path ) Click on the link in the comments below to find out more... #blogger #mondaymissive #marvelousmonday #elizabethritchie #registeredclinicalcounsellor #lifecoachforwomen

If you are affected by anxiety and / or depression this post is spot on! The symptoms are a sign that your soul is speaking to you. Are you tuned in and receiving the message? And FYI Hari’s book about depression / mental health is one of the best I have read. https://www.instagram.com/p/CF9I1TAMTzL/

After a hectic weekend and a looooong day yesterday, capped off with a counselling session with a lovely new couple last evening @ The Counselling Group (*Based on my referrals lately, there seems to be more of a need for couples therapy during these Covid times), it is wonderful to start today (the first day of autumn! ) at a slower pace - and what a stunning morning it is down here at Crescent Beach! With the kids both off at school, Rebus and I had a relaxing walk follo...wed by a breakfast bagel and coffee @ Crescent House Coffee where my side kick is waiting for me to drop him a few morsels- swipe for photos. Salty sea air, quiet and listening to the tide lapping on the beach cures all! Have a wonderful fall equinox! #dogwalks #cairnterriersofinstagram #crescentbeach #crescenthousecoffee #oceantherapy #pettherapy #fallequinox #elizabethritchie #counselling #therapy #registeredclinicalcounsellor #couplescounselling #therapyforthewin

In todays new blog post Im reflecting on the passing of a modern day hero, U.S. Supreme Court Justice Ruth Bader Ginsburg as well as sharing 10 things that mentally strong people do NOT do. If you have ever wondered why, during turbulent times, some people rise to the occasion while others shrink away, then click the link in the comment section below to find out. Have a peaceful and restful Sunday.

Heading to my counseling office in WhiteRock. You should be able to see the ocean behind me but not today. Seems to be a mix of fog and smoke from the fires in Washington, Oregon & California.

Ladies watch this space!

Shared this on my personal page the other day but I really should have shared it here on my biz page. Feedback like this from clients makes me incredibly grateful to be able to do the work I do.

I really this quote from Tony Robbins ! For many years I had big expectations around what I would be accomplishing in a given year (and sometimes still do! ) and usually I would only end up completing a 1/4 to a 1/2 of the things I thought I would get done. But over time, I have learned to be more realistic and to see the power in gradual progress - because even if the accomplishment is small or change is slow, over time it does add up (just like compound interest) and ho...ly smokes! You can accomplish a lot in a decade! Just look back on all you have accomplished in the last 10 years- you will be blown away! I just put out a new YouTube video 10 Things Mentally Strong People Do NOT Do and if you want to know what this quote has to do with the video and how to stay mentally strong during tough times, you can check the video through the link in the comments below. #goaldiggers #turtlesteps #consistency #patience #youtube #newvideo #elizabethritchie #counsellor #lifecoach #surreybc

Must watch! This clip with Marianne Williamson and Oprah filmed after September 11, 2001 is worth a watch. Wise words for that time / place, and wise words for now. They were suffering and we kept shopping. https://www.instagram.com/tv/CE_8UmEhYId/

Another day, another dog walk (and a word about anxiety)...Monsoon like conditions today in contrast with my Crescent Beach stroll earlier this week! And they were filming a movie down here in the pouring rain-Maybe @thecwriverdale ? It was a big production. Now about the anxiety so many are experiencing currently whether due to Covid-19, reduced work and resulting pressures on personal finances, the fires on the west coast or the upcoming US election. There is a lot hap...pening in our world right now! My work as a counsellor has picked up these last few weeks with many referrals for anxiety / mental health reasons. On a personal note, yesterday evening I sat down to watch the 6pm news and I noticed that the minute I turned it on I felt a flood of anxiety in my body. The anchorwoman was talking so fast and urgently and I felt an instant aversion to it. ‘How is this good for us?’ I thought as I turned it to a more peaceful show I had previously recorded. Headlines are screaming at us everywhere these days and there is only so much a person can take. If you are experiencing heightened anxiety I invite you to turn off the constant stream of bad news, go for a walk (rain or shine), pet your dog, lose yourself in a good book, make yourself a cup of tea, take a nap, or enjoy a long soak in the tub. You can also work out , put your phone away and go to bed early. If these techniques don’t help then call a counsellor/ therapist or visit your doctor. Yes we need to be informed but we can take it in small doses which will keep our anxiety at bay. If you have been feeling an increase in anxiety lately, make sure you are strengthening your boundaries and practicing extreme self care. #anxietytools #mentalwellness #boundariesarehealthy #mentalhealth #depression #therapist #counsellingskills #elizabethritchie #registeredclinicalcounsellor #surreybc #crescentbeach #riverdale

Love this list! Inspired by @bossbabe.inc Thick skin and boundaries certainly help me every day and in every way, as do a few of the other techniques listed. I havent used noise cancelling before so might have to give them a try. What strategies work best for you? #mentalwellness #counselling #counsellingservices #lifecoach #registeredclinicalcounsellor #elizabethritchie #surreybc #boundaries #anxiety #depression #wellnessstrategies

In today’s new blog post I’m reflecting on the passing of a modern day hero, U.S. Supreme Court Justice Ruth Bader Ginsburg as well as sharing 10 things that mentally strong people do NOT do. If you have ever wondered why, during turbulent times, some people rise to the occasion while others shrink away, then click the link in the comment section below to find out. Have a peaceful and restful Sunday.

The older I get the more I appreciate trees! Taking a tea break on a somewhat windy afternoon while Steve replaces our 30+ year old fence. Enjoying being at home and taking it easy on this long weekend. Hope you and you loved ones are having a fabulous weekend! #naturebreak #sitspot #meditativetime #reflect #labourdayweekend #thepowerofnature

Looking for a good long weekend read? I really enjoyed A Gentleman in Moscow by Amor Towles and I learned a bit about Russian history in the process. Despite being set in a turbulent time it is a story of love and resilience despite mans ongoing inhumanity to man. Check it out!

How to hone your focus! Im writing this in a local coffee shop, one I hangout in regularly when I need to get thinking work done. In this COVID -19 environment where Im working from home, often alongside my husband (he works from home a couple weeks a month), and with two kids (one a young adult with special needs)- two kids who always seem to need a snack or meal, and not forgetting Mr. Rebus our dog who needs his twice daily walks - I am constantly interrupted! T...his past week has been a doozy of interruptions against a back drop of broken sleep courtesy of son number two, who couldnt get to sleep the other night, so needed me to be up as well! (then he sleeps in the next morning but I have gym at 6:30am!) and a trip to my husbands office at 2am - long story - we have just one car at the moment so I had to drive him as I needed the car the next morning- and the limited sleep plus too much time spent on social media focussed on the upcoming US election instead of my work (my bad) resulted for awhile, in a diffusion of focus. In hindsight, if I had known that there would be no camps / activities for my son who has special needs (Fragile X/ Autism) this summer due to COVID-19, I would have hired a companion /support worker for him months ago, but I optimistically thought things were opening up and that camps would too. It was not to be. A few weeks ago I posted an ad for a part time housekeeper / companion for him (*must love @katyperry s new album, bingo and bike riding!) and I have screened almost 30 candidates but still havent found anyone suitable / or whose schedule works. I will keep trying because this help would make a huge difference to to my focus / work output. I cant believe it took us this long to come up with this idea! Besides hiring help other strategies/ techniques that I employ which help protect my time & allow me to focus are... Working away from the house (doing paper work not client work) Sticking to a schedule Tackling the mental work earlier in the day and leaving the easier work for the afternoon Ignoring unnecessary phone calls No multitasking if possible (spreads you too thin) Naps Limited social media such as only looking at it once / twice per day. Nature breaks Asking for what you need - such as child care help from family / friends (so appreciated!), Regular exercise and Regular restorative sleep Do you have challenges when it comes to focussing? What tweaks can you make in your life that will improve your focus and support your best work? Feel free to share below I would love to hear! Have a fabulous day! #workstrategies #workingparents #workfromhome #covidculture #ask #mentalwellness #howtofocus #goals #fragilex #autism #parenting #specialneeds #worklifebalance #elizabethritchie #counsellor #lifecoach #therapist #surreybc

#blacklivesmatter #socialandracialjustice #jacobblake

Its been a rattling week for me and Im sure for many others as well. So much happening in the world right now, and Ive had a sense that black has turned to white, and day into night. Taking a break from social media / the torrent of news, reading a book that takes you to another place and time, hanging out with my kids, my dog and the trees and flowers in my garden and a long soak in my tub last night with copious amounts of bath salts have all helped to restore my equi...librium. The world can drag you down at times if you dont protect your energy and honour your boundaries. So many good and necessary causes to work for but it helps to remember that its a marathon not a sprint, so keeping our eyes on the long game is wise. If you are feeling discombobulated or sad today know that this feeling WILL pass. And if you could use a few more tips on uplevelling your mood, check out my newest creation 10 Unexpected Ways to Boost Your Mood Naturally which you can get from my website. Click on the link in the comments below to access. Be kind to yourself. You matter! #mentalwellness #boundaries #anxiety #depression #moodboosters #yourbestlife #goodvibes #elizabethritchie #coach #counsellor #therapist #surreybc

On Big Dreams, Getting Trolled on FaceBook live, Something for YOU, & The Mark of a Civilized Society is up on the Blog! AND I also touch on why I like (taboo subject I know!) and what gets me out of bed in the morning! Lets just say its a mixed bag blog post today! Click on link in the comments below to read my thoughts about running my business now that I am six years in, why I want to see women make , the lightening in the bottle of being an entrepreneur, m...y upcoming project - stay tuned!, why a broken femur bone matters and OH! a gift for you too if you are looking to get out of a slump. Everything goes today! While you are there check out my new website and grab the freebie if it calls to you. Have a super, soulful Sunday! #blogger #deepthoughts #onlife #entrepreneur #womeninbusiness #makingmoney #margaretmead #create #makeyourart #passionpursuit #elizabethritchie #counsellor #coach

To all you solopreneurs, creatives,and side hustlers- Happy World Entrepreneur Day! Where are all the business bosses with their moxie, creativity and goal digging abilities? Here is to you and all your hard work! Going it alone in business is certainly not easy but being your own boss has many perks. Over the past decade I have had revenue streams coming from writing, speaking, facilitating workshops, an online program, consulting, coaching and counselling. There is ...never a dull moment! For me the perks of being a solopreneur/ creative is the freedom, the variety, the different ways I can tap into my creativity, the people I get to meet and being able to spend time with my family on my terms. It isnt all sunshine and roses though as I have also experienced flops, nerves, being called out/ unfollowed/ unsubscribed, technical problems and cash flow issues all which, at times, have made me want to throw in the towel, but the upside to being a entrepreneur/ side hustler is too much a draw! What about you? What is your favourite thing about your business/ side hustle/ creative project/ being your own CEO? #worldentrepreneurday #beyourownboss #sidehustlers #bosses #create #entrepreneurlife #elizabethritchiecounsellingandcoaching

Its here! My new website is up and running and I love it! My former website was 5 years old so it was time for a refresh! AND if you are looking for a pick me up I have a great new giveaway as well - a new freebie 10 Unexpected Ways to Boost Your Mood Naturally. You can get your own copy when you sign up for my email list (bottom of home page on website). Click on the link in the comments below to check it out! #websiterefresh #counsellingservices #coachingservices #newfreebie #moodboosters #mentalwellness #yourbestlife #entrepreneurlife #registeredclinicalcounsellor #blogger #certifiedlifecoach #elizabethritchie #surreybc

I know many of you are in full on summer mode still but autumn IS coming (I know Im such a buzzkill lol). 2020 has been a toughie so far and its been a relief to get some respite over the summer with COVID-19 restrictions easing a bit. For some this year has been filled with illness, cancelled plans, no travel, missing loved ones and social isolation, while others have enjoyed the quieter days and slower pace. ... Im been hearing from some who feel they havent accomplished what they set out to do back in January, and that is OK! We cant be performing at peak performance at all times and especially this year. We all need to lie fallow for a bit, to be easy about things while our energies gather. AND we have 4 months and a bit until the end of 2020! With September approaching this is a great time to hone your focus, reassess your priorities and take a step closer to your goals and dreams. Maybe you want to up your exercise game? Fit in a camping trip before August ends? Socially distanced dinner with friends? Apply for a new job? You can do it! If you are in business, the 4th quarter is coming up- what do you want to see happen? Increased earnings, expanded influence, start a new project, serve your people to the best of your ability? I invite you to pause and reflect on the coming months and what you want to Be/ Do / Have- You have got this!

Loved this book! As one reviewer said, its like a modern day fairy tale, and what about that cover art?! Gorgeous! If you are looking for your next best read I highly recommend The Dutch House by Ann Patchett. Now to find a red coat just like the girl on the cover...

Since sharing my new YouTube video How to Spot a Gaslighter, I have received a few messages from people detailing their personal experiences with gaslighting. Gaslighting in a relationship is a difficult situation to be in for sure, but it is survivable and you will be stronger for weathering this challenge. If you would like to learn more about what gaslighting is, red flags that may indicate you are being gaslit and the 1 thing you need to do if you are in a relationship with a gaslighter, then check out my most recent YT video - click on the link in the comments below to watch.

All about gaslighting. We have heard this phrase in the news a lot recently and from the band formerly known as The Dixie Chicks - now The Chicks with their hit single Gaslighter. Its not an easy topic to talk about but it is crucial as gaslighting = emotional abuse and it should not be tolerated in a relationship. If you want to learn more about gaslighting, including the #1 thing you need to do if you suspect you are being gaslit then check out my most recent YouTube video How to Spot a Gaslighter- click on the link in the comments below to watch video.

Guess what word comes up again and again in my counselling sessions with clients? Depression, anxiety, disconnection....? Nope. The word that almost always comes up is boundaries. Can you have a healthy, happy life without boundaries? I dont believe you can. Flimsy boundaries look like; saying yes when you really want to say no, allowing yourself to be treated in ways you dont like, telling your partner that you are fine when you are not, feeling responsible fo...r the needs of others and taking on the emotions of others. Strong boundaries look like; speaking up when we are fearful, asking for help, saying no and sticking to it and seeing to our needs even when we might disappoint others. Boundaries can be physical, mental, emotional and spiritual. You can physically distance yourself from a toxic person, you can make a mental boundary to stop watching / reading things that bring you down, you can empathize with the distress of others while remaining strong in your core, and a spiritual boundary may be believing in whatever feels right to you despite the judgement of others. It is never to late to reset your life and to create what you desire but to do so you must have firm boundaries. See more

After some heavy reading of late it was nice to change it up while on vacation with more of a care free beach type book. @felicitycloakes One More Croissant For the Road was just what the doctor ordered! In this book Felicity describes her personal Tour de France travelling around the country by bike (often alone and on tough climbs) in search of the best dishes of each region and of course the best which she rates. It took me back to our family trip to France last year and the delicious croissants we had in Normandy and made me miss this years Tour and watching the peloton each morning. If you love food, biking or anything French then you will enjoy this book! #goodreads #vacationtime #beachreads #ginandtonictime #tourdefrance #frenchcuisine #felicitycloake

Made to Shine Book Club starts tomorrow evening with our first pick; Ta - Nehisi Coates Between the World and Me. Ive just started reading it and so far have found it to be powerful and heart breaking. We will be meeting via Zoom at 7pm Pacific and all women are welcome! ... Message me if you would like to join us! #blacklivesmatter #blackauthors #letsgetlearning #socialjustice #equalityforall #madetoshine #facebookgroup #tanehisicoates #betweentheworldandme

ANNOUNCEMENT! The Made to Shine Book Club is gearing up to start and the FIRST EVER book we have chosen is... .... Ta Nehisi Coates Between The World And Me. This book is written as a letter to the authors teenage son about the feelings, symbols and realities of being Black in America. Described by the London Book review as; ... "An unrelentingly severe, taut and timely text thats been nearly universally praised." The purpose of this particular book pick is to increase our understanding of the Black experience so we can better support BIPOC (Black, Indigenous, People of Colour) in their / our fight for equality and social justice. The book club will run on Zoom and potential start date is this Wednesday June 17 from 7PM -8PM Pacific (although there is flexibility around this time / day depending on who is participating). *Audible is currently offering this book free on a 30 day trial. If you are interested in joining us as we read Between The World And Me send me a message. *Disclaimer - this is my first ever book club! And I am picturing a scenario where we agree to read a few chapters, meet and chat about what we have read and go from there. Easy and casual and all women welcome!

ANNOUNCEMENT! The 'Made to Shine' Book Club is gearing up to start and the FIRST EVER book we have chosen is... .... Ta Nehisi Coates' 'Between The World And Me'. This book is written as a letter to the author's teenage son about the feelings, symbols and realities of being Black in America. Described by the London Book review as; ... "An unrelentingly severe, taut and timely text thats been nearly universally praised." The purpose of this particular book pick is to increase our understanding of the Black experience so we can better support BIPOC (Black, Indigenous, People of Colour) in their / our fight for equality and social justice. The book club will run on Zoom and potential start date is this Wednesday June 17 from 7PM -8PM Pacific (although there is flexibility around this time / day depending on who is participating). *Audible is currently offering this book free on a 30 day trial. If you are interested in joining us as we read 'Between The World And Me' send me a message. *Disclaimer - this is my first ever book club! And I am picturing a scenario where we agree to read a few chapters, meet and chat about what we have read and go from there. Easy and casual and all women welcome!

New newsletter is up! (link in comments below) and it includes some resources that I have found most helpful in expanding my understanding of the Black / Multi Racial experience, AND ... ...in this same vein our Made to Shine FB group has chosen its 1st ever book club pic ! (All women welcome!). When we know better we do better right? ... And I for one would like to be a better ally to BIPOC (Black, Indigenous, People of Colour) as we work to end systemic racism. Get all the deets in the newsletter and lets all keep working to make this world a better place. Big to you on this Sunday morning!

Our Made to Shine group is gearing up to pick a book on the Black experience for our Book Club in an effort to learn and do more - these were old books off my bookshelf but there are lots of new ones to consider! #blacklivesmatter

Last week I saw many people post a black square on their social media pages in solidarity with #georgefloyd #blacklivesmatter. I get the sentiment behind it, but I am not sure how helpful this is, if that is the extent of a person's actions. It has been a painful couple of weeks in the world and I have spent the last while listening to BIPOC (Black, Indigenous, People of Color) trying to better understand their needs and how white people like me can help them achieve true so...Continue reading

#georgefloyd #blacklivesmatter #justiceforall #weallplayapart #knowledge #empathy #action

Im just going to leave this here for now. More to come. #georgefloyd #blacklivesmatter #justiceforall #weallplayapart #knowledge #empathy #action #dothework

New blog post is up! 'A Good Cry Always Helps' (Week 12 of Quarantine Life) & More... Check it out at https://www.fullflightlifecoaching.com/blog/ ...FYI and this is will be the last post from the old Full Flight site (new website is coming! - Elizabeth Ritchie Counselling & Coaching) ***so if you are interested in signing up for my emails message me as the sign up box on the right is now defunct! Thx! :)

Change your habits change your life! Sometimes our habits are spot on and sometimes we are subconsciously undermining our best intentions, then we wonder why we feel stuck and that things are not happening for us. If you are wondering whether you may be unintentionally behaving in ways that are holding you back, you might like to check out my newest video 3 Bad Habits That Might Subconsciously Be Keeping You Stuck ...Especially If You Are An Empath - click the link in comments below to watch. I also share an easy mindset shift that increases your happiness now (and we could all use more of that these days right!? ) #mentalwellness #badhabits #minsetshifts #youtube

New blog post is up! A Good Cry Always Helps (Week 12 of Quarantine Life) & More... Check it out at https://www.fullflightlifecoaching.com/blog/ ...FYI and this is will be the last post from the old Full Flight site (new website is coming! - Elizabeth Ritchie Counselling & Coaching) ***so if you are interested in signing up for my emails message me as the sign up box on the right is now defunct! Thx! :)

Creating your own reality - the quality of your thoughts are key! Are you thinking thoughts that are serving you or thoughts that are contributing to low energy / low mood / low results? All of us, ever day and every way, are emitting vibrations and those positive or negative vibrations are correlated to your thoughts. Someone may say they are fine but if they are not, their energy will give them away. You cannot hide your frequency! Getting still and spending time in silence helps us connect to our innermost thoughts and allows us to see whether they are actually working for us or against us. The more you do this the easier it gets to pivot back into feeling good. Have a fabulous Friday! #createyourreality #thoughtwork #changeyourfrequency #aimforgoodvibes #butdontfoolyourself #truth #dothework #upyourfrequency

Your mental wellness matters! #sweatyselfie One way I keep my mental wellness fine tuned is through exercise. I took this pic right after my morning live streamed workout today - you can see part of the exercise bike by the snow shovel and ladder lol. Bike, weights and walk outs instead of burpees due to my shoulder injury were on the menu this morning. My usual gym classes are Monday and Wednesday mornings and Ive noticed that my mood is better on workout days and... not as great when I go through a no exercise stretch. And with this sheltering in place due to Covid-19 and the overall lack of connection and lack of routine that people are experiencing, falling into a slump / having a low mood can be more prevalent. How has your mood been lately? Have you been making your mental wellness a priority? Taking a break from your computer, going for a walk in your neighbourhood, getting that change of scenery all helps. How will you bolster your mental health today? #mentalhealthawareness #youmatter #sweatcure #selfcare #garageworkoutsessions

Approaching the 7th week of sheltering in place - yikes! I know its turning into a bit of a slog and last evening my son who has Autism & Fragile X (a developmental delay) had a BIG meltdown, seemingly out of the blue. We think it was due to the lack of routine, missing his school friends / teachers and general frustration. In his anger he broke his younger brothers Lego AT-AT that he had been working on for several days. Both boys were in tears. When everyone was calm ...I said We are all having a tough time with this Covid- 19 crisis and we need to continue to be kind to one another and keep calm. Yes cracks are beginning to show! Maybe in your home too? In my recent video I share 6 calming techniques that will help you and your family stay grounded and I share the one question that you can ask yourself that will immediately reduce anxiety. I will continue to use these 6 strategies for myself and for my family in the days ahead. Click on link in comments below for video. Better days are coming - hang in there! #mentalwellness #covid-19 #shelteringinplace #parenting #kidswithspecialneeds #fragilex #autism #mentalhealth #anxiety #calmingstrategies #counsellor #coach

View from the spin bike during a Zoom gym class. Our garage isnt glamorous but it works! There is an old treadmill one of our neighbours gave us that the boys use (not pictured to the left) and just enough room for my yoga mat / weights (to the front of the photo also not pictured). Im thrilled to work out in here as 5 months ago you could barely move due to all the clutter. Every time I looked at the junk in the garage (mostly empty plastic boxes that were taking up spa...ce) it irritated me. Once the Covid-19 crisis occurred and my gym was forced to close we needed to make some space for the spin bike the gym loaned me so I could participate in the Zoom classes. So we were motivated to tidy it up and create a workout space. Now on this hump day workout is done and Im ready to face the day! Have a good one! #covidtimes_ #silverlinings #homegym #homeworkout #declutter

You can choose to worry and fret or you can choose peace. A discussion around our collective global mental health is at the forefront these days This morning my son asked me if I was worried about the Corona virus and I told him no. I asked him if he was and he said yes. He said that he was worried for the people who did not have a lot of money and were having trouble getting food (he overheard this as his Dad and I watched the news last night about the long lineups fo...r food banks in the US). I replied that it was a concern and we could look at what we can do to help, and indeed we are helping in different ways (like the foster child we sponsor monthly in Kenya through Plan International and charitable donations etc.) I also pointed out that various governments are working to get help to their people, and that it wasnt helpful for him to worry for the world as that would only bring him down. I shared with him that focussing on feeling good is key and staying strong and optimistic important as he would then be in the best position to assist others. I want him to learn to choose peace over worry. How about you? Are you taking on too much worry these days? If you are, you need to get back to feeling good. Focus on the positives and what brings you joy. In my recent video I share the 1 question you can ask yourself that can immediately decrease your anxiety and clarify your situation, as well as 6 other tools that will help you to feel calmer and more grounded. Click the link in the comments below to watch the video. Your mental health matters! #mayday #mentalhealthawarenessmonth #mentalwellness #choosepeace #yourbestlife

How are you managing with this sheltering in place? Strange times we are in right? I was in a bit of a slump myself yesterday but realized that it was more to do with being really tired, so I rested and today am feeling much better. Sometimes its just ensuring that our most basic needs (like rest) are met! I also found a project to sink my teeth into so to speak, and that project gave me a whoosh of inspiration! If you have extra time on your hands due to sheltering in p...lace, a new, fun project may give you a mood boost. Considering things your future self will thank you for is also a good way to shake off the blahs. Will my future self thank me for watching Netflix each night while munching on potato chips? No way! But my future self WILL thank me for getting restorative sleep, eating nutritious foods and getting regular exercise. My future self will also thank me for planting seeds in our garden, fixing the fence, decluttering my closet, doing an art project with my kids, baking, and organizing our photos in albums. So if you have been feeling low lately, first ask yourself whether you have been practicing good self care (eating right, sleeping well, getting regular exercise, connecting with others even if its only virtually, & spending time in nature). Make sure you are meeting these basic needs, then look for what inspires you. What project can you find that sparks some joy for you? And consider whether the things you are doing today are things that your future self will thank you for when we emerge from this sheltering in place. Take care - we have got this!

Shots of spring and how Im keeping my cool during this Corona virus crisis (*full disclosure I lost my composure this morning with my youngest son over technology so its not all sunshine and roses over here ). Both of these shots were taken on our morning dog walk. First one is our neighbourhood in full bloom , the second one is my eldest son in the flow so to speak as hes happiest on his bike, in nature, with no other people around! Lol (*Social anxiety is a sy...mptom of his Fragile X / Autism disorder which he has). Long, daily walks is one way that we as a family are working to keep calm and upbeat during this quarantine. In the Shine FB group today I shared a few other things that are keeping me balanced along with these daily walks: 1Music - Debussy, Chopin and the uplifting soundtrack from the 90s era movie Amelie - I listen to these when I work , 2 A daily treat - whether that is a takeout coffee (we have one place open in our neighbourhood where you can get ), a long soak in the tub or time with a good book 3 85% dark chocolate (just a nibble with my ), 4 Zoom cocktail parties with friends 5 Workouts (we converted our garage to a gym and the fitness studio I belong to @thrivemovementstudio lent me a spin bike so I now workout via a live stream in the mornings and its been great! (And added bonus it forced us to declutter the garage! What has been helping you keep the peace during this crisis? #springhassprung #copingwithcovid #selfcare #dailytreat #keepcalmandcarryon

this quote from Glennon Doyle ! Are you a peace keeper or a peace maker? https://www.instagram.com/p/B_TYUCkD-Zt/?igshid=rwo2rop9n4h0