Maria Drohan Counselling
63 Algoma Street N, Suite 170 P7A4Z6 Thunder Bay, ON, Canada

The Government of Ontario has declared a state of emergency and a stay at home order. According to the Canadian Mental Health Association, this will result in one in five Canadians experiencing mental health issues. Should you or a loved one need help, please access the supports and resources below. Crisis Response Services: 1-807-346-8282... District/ Toll-Free: 1-888-269-3100 Kenora Rainy River District: 1-866-888-8988 If you feel you would benefit from talking to someone and would like to know more about counselling, please visit www.mariadrohancounselling.com See more

"IMPROVE the Moment" is a Dialectical Behavioural Therapy skill used to help people deal with difficult emotions during stressful times and let's face it, that sums up life right about now. The IMPROVE the Moment" skill is intended as a menu of options you can use to get through an emotionally difficult situation. If you try one and still need more help, try another! So let’s break it down... I-Imagery. Imagine the situation if it were different and you were coping wel...l and feeling relaxed. What would that look like? M-Meaning. Find a meaning, reason or purpose to what you are experiencing. Tap into what is most important to you and shift your thoughts to align with those values. P-Practice/Pray: This does not necessarily have a religious connotation to it. Instead, use a mantra, a quote or even a song lyric to ground you in the moment when you're feeling troubled. Try to connect to something greater than yourself. R-Relaxation: Reduce the associated bodily tension by using some grounding, mindfulness or progressive muscle relaxation techniques. Allowing your body to calm will likely result in a calmer state of mind. O-One thing in the moment: Stay present. Letting go of the past and worries about the future can help you refocus your energy on the task at hand. V-Vacation. No not an actual vacation (sorry!). Take a vacation from life for a few minutes. Go for a walk, take a long hot bath, Facetime with a friend. Take a mini vacation to escape your thoughts for a bit. E-Encouragement: Be honest with yourself and provide realistic, yet hopeful encouragement in order to get through a difficult time. When practicing this skill, remember, we are not trying to CHANGE the external circumstance, but rather trying to improve the moment to make it more tolerable (or even more enjoyable). If you would like to learn more about this skill check out the resource below! Linehan, M. (2014). DBT? Skills training manual. Guilford Publications. See more

FAQ Post! People say to me all the time, I think I have found a therapist who would be a good fit but I am scared to reach out because I don't know what to say exactly. I overthink it so much and completely freak myself out of doing it all together". Since this is so common, I thought I would break it down and hopefully make it feel a little less daunting.... Here are two great ways to reach out: Phone call - Simply calling the therapist you are interested in is always a great choice. If calling, know most therapists might miss your call if they are with a client but will call you back (usually within 24 hours). Be honest and say I am thinking I could benefit from counselling but don't know where to start. Email - Sometimes calling can feel really personal so if having to call someone makes you nervous, sending them an email is a quick and easy way for you to start the process. To simplify it even further, here is a quick sample email you can absolutely use to reach out to a potential therapist: Hi _____. I am seeking counselling and feel you would be a good fit. I am experiencing ________ and looking for someone to help me with __________. I would love to set up a consultation if you are taking on clients. Please let me know. It is understandable reaching out to a therapist might cause some uneasiness, but it doesn't have to. Try one of these methods and let the therapist take it from there. If you are interested in learning more about counselling, head over to www.mariadrohancounselling.com See more

Did you know meditating, practicing mindfulness, and/or doing relaxation exercises can improve your state of mind and overall outlook on life? In fact, research shows that meditation may help you feel calm and even enhance the overall effects of therapy. It is believed that mindfulness works, in part, by helping people to accept their experiencesincluding painful emotionsrather than react to them with aversion and avoidance.... It’s become increasingly common for mindfulness to be combined with psychotherapy. This development makes good sense since both meditation and cognitive behavioral therapy share the common goal of helping people gain perspective on irrational, maladaptive, and self-defeating thoughts. Do you practice mindfulness meditation in your daily life? If yes, how does it help you? If not, just try it for a bit and let yourself get used to it. It’s okay if it doesn't come naturally, this technique can take a bit of practice. See more

Because on Fridays it’s just to hard to think Try to get out and move your body today. Hope you have a wonderful weekend and we’ll see you back here on Monday!

Resiliency is this idea that we can increase our capacity to recover from difficulties and adversities. So, if we think about resiliency with regard to our mental health, it is about being able to manage any upset or crisis and get back to our baseline quicker. This is important because when life throws us its ups and downs, we don’t stay down for quite as long.... Here are a few ways to improve your resiliency: Create a strong support system Take care of your basic needs Notice your self-talk Live with purpose Become friends with your feelings Set goals Manage impulses Learn to problem solve Grow your healthy coping skills What do you think might help increase your resiliency? Comment below! See more

Happy Sunday everyone! Hope you are enjoying a bit of rest and relaxation today

Good morning everyone! Choose an affirmation to take with you today

Do you organize your daily tasks to fuel positive emotions? So often we create a "laundry list" of things to do without thought or emphasis on doing things that fuel our body and mind. Shifting our focus from what we need to do versus what we need to feel, allows us to prioritize things that will enhance overall wellbeing.... Ask yourself what can I expect from doing this task? Does it bring me joy, play, belonging, support, clarity, peace, nourishment, conscious creation? (And oh so many more possibilities) What is your To Feel List? Share in the comment section below! See more

For those who gave their lives, to give us ours. Lest We Forget.

FAQ post! "What are the advantages of virtual/online counselling?" Online counselling can:... Eliminate the anxiety of going to an office waiting room Create a choice of more flexible appointment times Is more accessible to those with young children or who do not have access to a vehicle Delivers the convenience and privacy of having sessions in the comfort of your own home Are you interested in learning more about online counselling? Head over to www.mariadrohancounselling.com to access more information about online and other counselling services See more

When you are feeling anxious about something, try focusing on how your feelings can change. It is important to remember that feelings are fluid and can inevitably shift or go away over time. Try thinking about what your feelings will be when you start to feel better again and focus specifically on that expected change. An example of this would look like:... I am feeling very nervous about having to do a presentation today. When those feelings change, I expect to feel calm, accomplished, and empowered. Remember ... Feelings always change - and even just reminding yourself of that is very important. What do you like to do when you are feeling anxious? Let me know in the comment section below! See more

FAQ Post What are some of the reasons people go to counselling?" To unpack and move forward from childhood trauma... For self-betterment To talk about an ex without people finding out For dedicated time to vent To navigate work stress To learn healthy ways of coping with anxiety To recognize toxic behavior patterns For judgment-free me time For a safe place to be honest and vulnerable To work through fears To improve relationships For greater self-esteem To identify boundaries and needs Um... Because they want to! Can you think of some other reasons people go to counselling? ... The possibilities are endless! Comment below See more

... Boo! Happy halloween everyone! Be safe and have fun!

If you feel anxious, or anticipate feeling anxious, it makes sense that you will do things to reduce or get rid of your anxiety. Sometimes, people try to reduce their anxiety by avoiding the feared situation altogether. This avoidance instantly decreases anxiety because you have not put yourself in a distressing situation.... However, while avoidance makes anxiety better in the short term, you could also make the anxiety worse in the long term. When facing an experience or situation that triggers your anxiety, try some grounding, deep breathing, or muscle relaxation techniques to calm those feelings See more