Port City Counselling Services Inc.
1216 Sand Cove Rd E2M 5V8 Saint John, NB, Canada

Anyone can be diagnosed with a mental illness, even if you don't have a family history if it. Mental illness can evolve from a multitude of things, such as environment, medication, and genetics. It can be triggered by certain life events like stress, trauma, and loss. While it can be more likely to evolve when there is a genetic predisposition, it doesn't necessarily mean it will. Ultimately, no one is immune to a mental illness!

PCCS has created a free workbook for those struggling with their mental health during the COVID-19 pandemic. We emphasize staying engaged with your mental health, structured routine, and positive coping mechanisms to help you get through this pandemic happy and healthy. Our workbook helps you organize your week and offers you a variety of ways to take care of yourself during this stressful time. To try out our free workbook, simply go to our website and click the link to download! https://www.portcitycounselling.ca/covid19workbook

We haven't talked enough about affirmations lately. You can use affirmations for just about anything. Today we're focusing on affirmations for work. Our work can also be full of pressure, constantly testing our skills and abilities. When we see the same perspective over and over again, we tend to have trouble seeing it any other way. Try some of our affirmations to get you back to a positive, refreshing perspective.

Have you ever been hesitant to address a mental health concern? According to the CAMH, 40% of people with anxiety and/or depression don't seek help because of stigma. In case you didn't know, stigma is the negative judgement, assumption, and discrimination of mental illness. Stigma mainly stems from lack of awareness and education. There is no harm in asking a professional questions about mental health and there are no wrong questions in genuine curiosity. This is the best ...way to learn and grow in your own mental health. We are always available to answer any questions you may have about the counselling process - we're a simple click away! To learn more about stigma, CAMH has a website outlining a few topics: https://www.camh.ca/en/driving-change/addressing-stigma #CAMH #mentalhealth

Sometimes we get caught up in life and feel like it has carried us away from what matters most. Take a moment for you today.

According to Gary Chapman, there are five common ways we give and receive love. We typically gravitate towards one or two main ways. Do you recognize the way you express love? We set ourselves up for success when we reflect on how we and our significant other receives love. Sometimes we don't have the same way of giving and receiving love. If we don't recognize this, it can create tension. When we reflect on and communicate these differences, we create a stronger, more understanding bond. Happy Valentines Day!

Today the Telegraph-Journal released an article with PCCS psychotherapist Nigel Bone and other local business owners discussing New Year's resolutions for 2021 and how to best navigate making such changes in your life while living in a pandemic. https://tj.news/story/101449262

Love to see creative community intitiative's for mental health come to life. Check out these shirts!

The Orange phase seems to be dragging on... So does this winter! Don't forget about you during this time. Try some of these - Prioritize yourself!

It's normal to experience fluctuation in your mood and mental wellness. When the fluctuation happens more often is when you may want to consider addressing it. Offer yourself some reflection questions to see if this is the case. Is there an environment or situation where you feel particularly heightened? When did the onset of these feelings start? What triggers them? Sometimes it can be surprising to be diagnosed with a mental illness. Know that it's very possible to overcome it with holistic treatments. And know that you are not alone.

Check out this important youth mental health initiative being hosted by Partners for Youth / Alliance Pro-jeunesse on January 25, 2021. If this is something that you feel passionate about please feel free to join the conversation!

Feeling uneasy about Valentine's Day? Perhaps you have found yourself thinking: how am I supposed to navigate this special day with Covid-19 restrictions? Or even: should I celebrate it at all? Earlier this morning PCCS psychotherapist Nigel Bone spoke with CBC New Brunswick Julia Wright about this and provided some tips and tricks to help you celebrate Valentine's Day this weekend, whether it's in-person with your partner, virtually, or even if you are just focusing on self-love alone this year. https://www.cbc.ca//1-28-infor/clip/15824390-covid-romance

It's at the very beginning of the year when a lot of us think about setting resolutions. We think of this time of year as an opportunity to start fresh. We encourage you to think about one mental wellness goal and try to achieve it throughout this new year of 2021. We've also got some tips to help you stick with it! Don't just create one grand goal - set a long term goal with a couple short term goals! Short term goals help remind us of the bigger picture and keep the motiv...ation going for the big goal. Developing a game plan to complete your goals will help keep you on track. How will you accomplish your goal? Do you need to prepare before you set it? Set backs are bound to happen. Life is unpredictable like that. Prepare to come across set backs and learn to accept them if you can't control them. Accomplishing goals is much easier when you have someone working towards it too. Sometimes motivating someone else can be easier than motivating yourself! This can be the most rewarding part of setting goals and accomplishing them. A reward is also incredibly motivational! Not only will you have accomplished your goal for wellness, but you've also prepared a reward for all that hard work. You deserve it! Good luck! See more

A Statistics Canada poll found that since the onset of the pandemic and social distancing regulations, 52% of participants stated they felt their mental health had worsened. We want to normalize this. It's okay to be feeling the brunt of all the changes this pandemic has brought - it's been a rollercoaster of a time. There is always help when you need it. We are here to listen if you've been feeling similar this year. https://www150.statcan.gc.ca//dai/200527/dq200527b-eng.htm

As always, we want to normalize the need for seeking help with your mental health. If you've never had to address your mental health before, and find the effects of the pandemic to be stressful, this article may explain why. If you're unsure whether you need to address your mental health or not, give us a call for a free 20 minute consultation to explore. We are always here to help. https://amp.theguardian.com//covid-poses-greatest-threat-t

With the right holistic treatment and support, it is completely possible for most people to overcome mental illness! Every treatment plan is unique to each person. It can include, but not be limited to, medication, counselling, self care practices, and relying on community. The things that uplift you the most is what helps you best on your journey towards healing.

2021 is right around the corner! Have you thought about some new year resolutions? 2020 was an interesting year, to say the least. Consider incorporating some resolutions for your mental health

PCCS is proud to provide counselling services both locally and provincially to meet all New Brunswicker's needs.

Happy holidays from our family to yours!

Why set boundaries? Boundaries are important because it is defining the extension of you. From how you want to be treated to what you do in your spare time depends a lot on boundaries. Setting boundaries can be hard at first, but with a determined mind you can find an approach that works best for you. Below are a few tips to find that unique approach Make yourself a priority. Your thoughts, opinions, wants, and needs matter. Boundaries are easier to create when you priori...tize this. Learning to say no is a big one! You don't need to start big to learn this skill. Start small. "Would you like a tea?" "No, but thank you." Recognizing your limitations is essential when establishing boundaries. You may find it helpful to reflect on what you want and don't want. "What is exhausting to me?" Listening to your gut (or in other words, your feelings) will help you understand what creates comfort and discomfort. A lot of the time you can rely on this feeling to recognize your limitations. "If I feel uncomfortable doing this maybe I shouldn't be doing it." Being direct and assertive means that you're serious and leaves no opportunity for reading in between the lines of the boundaries you're setting. This doesn't mean you have to be rude! There are many ways to be direct and assertive and be polite and gentle at the same time. "Thank you for inviting me out tonight, but I will be staying in." See more

Feeling a little uneasy about holiday gatherings this year? Earlier this morning PCCS psychotherapist Nigel Bone spoke with CBC New Brunswick Julia Wright about holiday gatherings during COVID-19. If you're unsure about attending or don't know how to tell family you're sitting this one out, check out the podcast below https://www.cbc.ca//15814085-negotiating-covid-christmas-g

If at the very least, the 2020 holiday season reminds us to continue to value the most important things in our lives, such as family and friends.

We always encourage exercise to maintain physical and mental health. There are many forms of exercise, and not all are vigorous. Similar to yoga (but very different) tai chi is a gentler form of exercise for the body and the mind. Tai Chi is an ancient Chinese tradition. It is a series of slow, mindful movements along with deep breathing. There is a variety of tai chi practices. Overall, it's practice can reduce stress and bring mindfulness especially to the body. If you're looking for something new to try, tai chi may be it!

Loneliness is hard any time of the year, however holidays and anniversaries have a way of stirring up feelings of loneliness for those who are prone. It's not always easy to identify loneliness in yourself or others - sometimes the feeling of loneliness comes out "sideways" before we recognize it. Feeling isolated, irritated, and experiencing a change in appetite and sleep, can be obvious signs of loneliness. But there are a few that aren't so obvious: You may feel a change ...in confidence - such as feelings of self-doubt and worthlessness. You also may feel a disconnection when you do socialize, or don't feel fulfillment from conversations. The need to comfort yourself in basic ways, such as warm showers or baths and hot drinks, may come more often than usual. We always say that identifying the problem is the first step of tackling it. If you're noticing these changes in yourself and others, talk about it in confidence with someone. There are many ways of overcoming loneliness, even in COVID times, and the best place to start is connecting over it.

Like the word "should", "have" is a word that can put unreasonable expectations on us. "Have" is a word we use when we believe something should or should have been a certain way. When we don't accomplish this task, or accomplished it in a way we felt could be better, we set ourselves up for failure. Consider reflecting on what is realistic for you to accomplish and how. What is the worst that would happen if you left groceries until tomorrow? Is it actually possible to return all those voicemails today? When we use reflective questions and look from outside the box, we can often see more of a realistic scenario. In time, you may less anxiety about your "have to" list.

The holidays this year are going to be a little different than usual. We are creatures of habit - which is why it's important we take care of our mental health in times of unfamiliarity. Here are 5 tips we suggest to stay on top of it this year Most of us will have a few days off the next couple days. Take advantage of this and give yourself a real break to do whatever it is you need to do for your wellbeing. This can include absolutely nothing at all! You may not be ...able to see some family or friends this year. Remember, this is only temporary - and for the safety of everyone. Expect and prepare for some differences this year, then create something special despite the change. There is no need to compare the celebrations of others - this is just not helpful. What you create for yourself and your loved ones is always more important. Keep up with your socializing. This fends off feelings of loneliness, especially if you're on your own this year. Start planning for some virtual company. Video calls, group chats, online games - there are lots of options! It's been a long year, and if you have a couple days off coming up, use this time to catch up on any sleep you may have lost. When was the last time you slept in? See more

Emotional intelligence (EQ) is our ability to recognize, analyze, and acknowledge our own and other peoples' emotions and feelings. It helps us regulate our emotions and lead a mentally, emotionally, and psychologically healthy life. Try the following below to improve your own EQ: 1. Acknowledgement: When we acknowledge our emotion, we allow ourselves to be in it. This merely means accepting it's there. We can't force feelings we don't want away, and we can't force feelings ...we do want to come. 2. Reflection: Reflection of your emotion or feeling will help you understand it more. Where do you feel it in your body? How does it affect the way you interact with others? What triggered this feeling? When we reflect, we open the door to addressing it. 3. Practice: Once you have acknowledged this feeling, consider what to do with it. Should this emotion be addressed? If so, it's best to first identify the trigger. How can you feel more or less of this emotion? What kind of coping mechanisms help you when you're feeling this way? Sometimes there is a trial and error - there will be some practices that work better than others, which is why we've included step 4. 4. Reflection: Reflecting on how these practices are affecting your feeling or emotion helps you readjust where needed. How are you feeling now? Did it make you feel better or worse? Where do you feel it your body?... 5. Repeat! Example: Acknowledgement: I am feeling frustrated. Reflection: I feel this in my chest and in my forehead. I think this was triggered by the traffic jam this morning, resulting in being late for work. Practice: I don't want this to bother me anymore. I will try breathing exercises and the radio during traffic to reduce my frustration. Reflection: The breathing exercises helped, but I found the radio didn't. I will put together a track list of songs I like instead.

For National Bereavement Day we'd like to take time to reflect on grief and how it is not just sadness - it is multi-layered, holistic, and impactful of all aspects of life.

We will always have moments in life where we feel our lowest. Falling is inevitable in life. Pulling yourself back up relies on inner strength, courage, and perseverance.

Sometimes when we feel lost or disconnected from ourselves it can be helpful to review our moral inventory to reconnect with and ground ourselves in what we value as a person. Creating a moral inventory is as simple as reflecting on your values, morals, and worldviews. When we look to our moral inventory in a time of unsteadiness, we are reminded of our core. Often times this reflection assists us with a clearer and more confident way forward. The next time you feel unsure of what to do, unsure of who you are, or having a difficult time making a decision, try reflecting on your moral inventory. You may find the answer comes more clearly!

We are very near the 9th month of our pandemic journey here in New Brunswick. In reflection of these last 9 months, we have seen a change to stress and anxiety. Not only from social isolation and regulations, but also from the fear of the virus itself. Have you felt more stressed or anxious lately? Have you reflected on whether this is directly from the pandemic? If you're unsure, noting some key changes to behaviour may help you come to the answer. Have you been checking for... updates several times a day? Do your friends or family tell you that you talk about the pandemic too much? Do you find yourself day dreaming or imaging the worst case scenario? Or have you been checking yourself often or are hyper aware of the symptoms of COVID in yourself? If you are feeling particularly stressed or anxious and this is out of the norm for you, consider reflecting on these questions. Speaking with a doctor or a counsellor may also help you in your path of self-discovery and healing.

We've been talking about the winter blues and Seasonal Affective Disorder (SAD) a lot lately. That's because we're going into the time of the year where they're most prominent. Winter blues are a milder form of SAD. If you feel these changes around this time of year, you may be struggling with either of the two. With COVID-19, this winter will be different than any other. On top of the stress of a pandemic, if you suffer from the winter blues or SAD, you may find this season a double whammy. We can't stress how normal it is to have the need to address this if you're struggling!

For those seeking community support - an opportunity with the Alzheimer's society New Brunswick.

Do you find that you're in constant need of checking your phone? There are many reasons to consider reducing screen time, and one of them is your mental health. One study completed by the University of British Columbia found that more than two hours of screen time a day raised the risk of anxiety and depression and lowered optimism. Try a few methods to reduce your own screen time Set a schedule or a timer for your screen time. Turn off your notifications. You wouldn't... believe how often we look to our phone when it pings us! Practicing mindfulness can help you identify when you've been on the screen for too long and also help you with that urge to go to it. Screen time in the bedroom has been found to decrease quality sleep. It can also be a significant distraction from what you need most in your day - rest. Trying a new hobby can help keep your mind away from the urges of going to the screen. See more

Yes that's right, everyone has mental health! Your mental health is part of you just as much as your physical health is. And just like physical health, we have good times and we have bad times. When our state of mind is impacted by a change in emotional and/or psychological distress, we may be suffering from a mental illness. Believe it or not, mental illness is more common than you'd think. "By the time Canadians reach 40 years of age, 1 in 2 haveor have hada mental illness." - CAMH

Today the Telegraph-Journal released an article with PCCS psychotherapist Nigel Bone and another local therapist Laura Gatien & Associates Counselling Services speaking about mental health during the COVID-19 pandemic and the upcoming winter season. It is okay to be feeling the tension right now - a lot of people are! Be sure to continuously practice self-reflection of your emotions and stress levels during the pandemic, and allow yourself to seek the opportunities available to you to tend to your mental health when needed. https://tj.news/story/101416908

It wouldn't be surprising if you're feeling a tad bit anxious with Covid-19 lately, especially in light of the recent change to phase Orange. This pandemic seems to have a way of sneaking back into whatever new normal we've created for ourselves and shaking it up a little. That unknown can create a response of tension and anxiety in our lives. That response is also normal. It's okay to not feel okay through this crazy time. As we always say, when it becomes overwhelming is when you should consider tackling it. Along with talking to a medical professional and/or therapist, there are a few coping mechanisms you can try out. Check them out below! #saintjohnstrong

This is so true! We all have our own individual ways of processing life's ups and downs. We are all very capable of it - but how much effort and how we do it varies per person. Individualism is what keeps us unique.

Grounding exercises are mindfulness techniques that are intended to settle us. They usually include using the physical senses in some way to bring awareness to the present. Research has found that grounding exercises can reduce chronic pain, fatigue, anxiety, and depression. An example of trying grounding exercises can be as simple as this: take a breath in through the nose, expanding into your belly, hold for 3 seconds, and exhale through the mouth. Do this 3 times or until you feel present in your moment. Try a trial and error when finding a grounding technique that works for you. There are several ways to ground yourself and we've listed a few common ones below. Anything that brings you back to your center of your body is the goal!

Change takes time. There is no rush. It can be hard to break habits we've had for a lifetime - and we are creatures of habit! Taking our time changing these can be just as effective as changing these suddenly. There is no one way for all. #mondaymotivation

There are numerous studies done on exercise and mental health. Several of them have found that regular exercise can be just as effective as a standard dose of medication for depression and/or anxiety. The WHO recommends about 2.5 hours of exercise a week. If you feel this is too much to fit into your schedule all at once, start small. It's not easy to incorporate a change into an already tight schedule. But once you do, you will find the benefits are worth it!

Today we remember all those who have served our country and lost their lives in the line of duty. We also wanted to take a moment to remember the toll that active service can take on the mental health of our Canadian Armed Forces members and to say thank you for all that you do. #lestweforget

The signs of depression can sometimes be subtle, however there are a few key symptoms. If you find you or someone else is expressing a couple of the signs below, it may be time to consider talking to a doctor or speaking with a counsellor. It's normal in life to go through "ups and downs". When the "downs" become overwhelming or prolonged, we may want to consider taking action. There is no shame in struggling with mental illness, and there is no shame in asking for help. Acknowledging and accepting help is the first step to healing!

COVID has not been easy, especially for those in residential homes. Social isolation, distance from family members, and fear of an outbreak can all have a significant impact on a resident's mental health. We are offering a free module to help address this very real reality of seniors living in residential homes during COVID-19. If you know of a residential home or senior resident who may benefit from an educational webinar, we have an opportunity for them! Topics to include...: Chronic, degenerative, and terminal illnesses Grief and loss Quality of Life and Change COVID-19 Stigma, myths, and facts Ways to cope See more

Animals can bring a sense of calm and comfort. They can reduce stress, anxiety, and loneliness. Animal therapy is the essence of this - establishing the animal-person bond assists in the therapeutic process of healing. Any animal can be part of a therapy, depending on the therapy itself and the individual. Dogs, cats, horses, birds, are just to name a few. Whatever animal brings joy and happiness to a person! You don't need to try animal therapy to feel the benefits of their company. Animals can improve mental health just by being pets. There's nothing quite like having a pet to warm up to after a hard day! However, if you're looking for that comfort in therapy, animal therapy may be for you.

There is a complicated relationship between homelessness, addiction, and mental health. Coverdale is on the front line of bridging this gap in our community. Please check out their donation campaign

Sometimes when you or someone you know is in an unhealthy relationship, the red flags get missed or underappreciated. It can sometimes take a lot to come to the conclusion that a relationship is unhealthy, toxic, or abusive. Sometimes, it's a slow realization. If you've noted more than one of the listed below, you may want to consider if your relationship is unhealthy or emotionally abusive. It can be scary to come to this realization. Know that you do not deserve this and y...ou do deserve better. Relying on informal support, therapists, and/or outreach workers can be a huge help when considering leaving an abusive relationship. Saint John has many services to assist you. We've listed them below: Domestic violence Outreach Program: 506 649-2580 / 506 632-5616 Hestia House - Crisis phone 506-634-7570, after hours 506-634-7570 Second Stage Safe Haven: 506-632-9289 If you ever feel your life is in immediate danger, don't hesitate to call 911.

If you've ever found yourself taken over by negative thoughts and thinking patterns, positive affirmations may help you. When we use affirmations, we train our brain to use positivity to increase confidence, motivation, and courage. They may seem awkward and uncomfortable to use at first, but over time you may find yourself feeling more self-assured. In fact, a study done in 2016 found that affirmations increased functioning in the part of the brain responsible for self-processing when thinking about future goals. We've attached the study to check out https://www.scn.ucla.edu/pdf/Cascio(2016)Oxford.pdf

In today’s fast-pasted digitally interconnected world, comparing ourselves with others has never been made easier. Please take a moment to remember that things are not always the way they seem and that none of us has the picture perfect life, especially when it comes to mental health.

Like what we post on Facebook? We also have Instagram! Check us out to keep up with your mental health - @portcitycounselling

We are as deserving of our own love as those we love around us. Yet it's more often than not we hear about the difficulty of it. We challenge you today to question why this may be challenging for you. Do you feel you deserve your own love? Some may feel loving themselves is selfish and cocky. Others may feel they do not deserve it or it's not necessary. This is simply not true! When you begin the journey of loving yourself, you begin a journey of self-confidence, happiness, a...nd balance. It isn't easy to love everything about yourself right away, so start small. Do you like your finger nails? What about your ankles? Start with the small stuff and make your way up! Mirror work is the practice of talking to yourself in the mirror. It can be intimidating and awkward - but you really do feel the effects. Start with positive statements such as "I am good enough", and "I can do this" to work your way up to "I love you." Have you ever appreciated yourself for a task well done? Appreciation is not only important from others but also ourselves. Self care, self care, self care! Quit comparing yourself to others! There is never an equal comparison of another as we're all unique individuals. You are you, and that's all you need.

We are a big fan of group therapies and connecting clients with resources in the community. Below are some opportunities with the Sophia Recovery Centre.

Did you know that yoga has been in practice for thousands of years?! Yoga is intended to connect the mind and body. By focusing on the stretch of your body, you become mindful of your own presence within it. It is a great form of self-care, combining physical, mental, and spiritual aspects into it's practice. If you have not tried yoga, we encourage you to give it a go!

Let's talk therapy! While it might not always feel like it, we are all experts on our own life. After all, we all have a central story or dominate narrative, one that is made up of different personal life experiences that only we have the power to ascribe meaning to. Essentially, in giving meaning to these experiences we story our lives, and in the process, we continually encounter ourselves anew -- thus our identity takes shape from day to day. Narrative therapy works to e...mpower individuals to step into the role of narrator in their own life story. By its very nature, narrative therapy is highly collaborative as it recognizes that the client already has the expertise and skills necessary to bring about meaningful change in their life. At the end of the day, the therapist is only there to help the client to reflect upon, reframe, and identify alternative narratives to live into that can lead to a new dominant narrative over time. Different narrative therapy interventions might include: Aiding individuals with objectifying their problems Reframing problems within the context of the big picture Helping individuals to identify alternative narratives

PCCS is pleased to support Madd Saint John & Area in their continuous work around promoting ongoing education around the dangers of impaired driving as well as providing support to both the victims of this crime and their families.

When we're feeling frustrated with our significant other, it's easy to let anger dictate how we express ourselves. The language that we most commonly fall on tends to be one that doesn't necessarily effectively express what we're feeling. When we don't communicate effectively, we're more likely to find ourselves in an argument. One of the best ways to express this frustration or discontentment is to start with "I feel". When you name your feeling and identify where this feeli...ng comes from, you begin a journey of effective communication. Another way is reframing our language. When we're angry, it's easy to go to phrases that we're used to. "Bossing around" is a common one. Keep it to the facts. What does it mean to "boss around"? What is it that your significant other is trying to communicate to you, but it feels "bossy"? What is it that you ultimately want? Sometimes we just need to take a step back to learn to use words that express how we actually feel! When you start this reflection, you may find more quality to the discussions you have about your frustrations with your significant other.

Sharing an interesting initiative for youth - especially for National Youth Confidence Day!

Forest bathing is a great way to reconnect with nature and yourself! Forest bathing is a mindfulness technique that originates in Japan. It is the practice of fully immersing yourself in the beauty of nature. It is a little more than simply being in the trees - it is more a complete awareness of natural beauty. It has been found that forest bathing reduces stress and increases mood and creativity. Try mindfulness exercises the next time you're out in nature. Pay attention to the temperature on your skin or the smell of the air. Touch the trunk of a tree and feel its rough bark. Look to the colours of the leaves and the sky. Let the awareness of your calm and beautiful surrounding settle you.

In keeping with the implementation of mandatory masks in public spaces, we wanted to remind clients to bring your mask with you to your appointment. Because we know just how easy it is to forget, we have extra masks on site! If you find masks uncomfortable, sessions are available on telephone and video. Stay safe and stay well!

Let's face it - saying no isn't easy. It can be downright awkward and uncomfortable. For many reasons we are inclined to please people. But what about pleasing ourselves? When we say yes more often than we say no, we can feel drained, exhausted, and devalued. Saying no isn't selfish. It is a recognition of your own limitation and setting boundaries for your own wellness. A few tips on practicing no: Practice saying no phrases to yourself in the mirror or with trusted frien...ds. Be aware of and set your boundaries ahead of time. Honesty with others and yourself goes a long way. Offer an alternative - but only if you want to. And don't forget: You don't owe an excuse or a reason why. You don't need to answer right away. You can give yourself a moment or longer to "check your schedule". You don't need to lie. It can be as simple as "I don't feel like it". #mentalhealth #mentalhealthawareness #empowerment #selfcare #selflovematters #selflove #selfloveisthebestlove #sayno #wellness #NewBrunswick #SaintJohn

There's something freeing about being unapologetically you. There are things we've been taught that we must hide or mask in front of others - things that we should be apologetic for when show them. To be you is much more important than what society says you should be. Be loud, quiet, happy, sad, introverted, extroverted. Authenticity brings more enrichment and happiness to your life than a mold you do not fit into. . .... . #mentalhealth #unapologetic #love #selflove #aharbourforhope #compassion #selfcare #wisdom #counselling #healing #newbrunswick #happiness #motivational #wellness #mindfulness See more

A powerful message. It takes courage to speak about a personal story and lived-experience, but it brings such an important, significant change to the world. Thank you, Kristen.

It's easy to harden ourselves in the journey of life. This can be normal in order to work through particular experiences as a sense of protection. But when we continue to harden and forget to soften, we become more tense and less flexible. We can feel agitated, disconnected, and de-sensitized. We must remember that we all start in life as soft creatures and harden as we go along. There is nothing wrong with softness, just as there is nothing wrong with hardening. However, it's best to have both worlds: the strength of a tree's trunk, with the flexibility of it's branches.

October 10th is World Mental Health Day. This October 10th is one of the extraordinary - we have felt the impact of COVID-19 on many levels, including mental health, for almost 8 months now. World Mental Health Day is meant to bring about awareness and normalize mental health. This year we would like to build off that - it's okay to have felt a shift in your mental health. 2020 has been one significant year. #worldmentalhealthday

Journaling is a powerful method to release overwhelming thoughts and feelings and to recognize your own unique thinking patterns. Sometimes we get so caught up in our thoughts we don’t recognize they’re not always healthy for us. Journaling gives us the opportunity to write them down and see them from a different perspective, without judgement. Here are some tips to get started: If you’re a visual person, get a notebook you think is attractive. You may feel more naturally... drawn to using it. Set up an inspirational and safe space. Stimulate the senses by putting on some music, a candle, set the lighting to your comfort, and start by writing the first thing that comes to mind. Try to write every day or at least when you have thoughts and feelings you feel you should reflect on. Bring your journal with you on the go. The more you write, the more opportunity you have to recognize patterns and triggers. Don’t force yourself to write something! The more you force it, the less comfortable you will be to write. Don’t worry about spelling and punctuation. Simply let thoughts come to you and flow through your hand. After a couple days, or perhaps weeks, you may start to notice certain patterns. Are you talking about the same things often? Do you seem to have triggers that bring these thoughts around? Have you begun to notice how these thoughts affect your feelings? Learning about these patterns helps you unravel them and start new ones. You may start avoiding triggers and catching your spiraling thoughts while you’re thinking of them. It's important to remember these thoughts don’t define you. Journaling can bring a sense of control over your mind and bring you back to a sureness of yourself and who you are. If you've tried journaling, let us know what you thought in the comments below!

You may not think of it as self care, but the activites you practice each season contribute to your wellness. Yes, these activities are self care! While self care in general is important, there is a sense of refreshment when the season changes. What we did to care for our bodies in summer will be different than fall. This sense of newness gives us an opportunity of rejuvenation and a fresh new perspective to take into the world.

We would like to thank the RESPECT Forum for once again extending an invitation to PCCS to engage conversation with other community partners in tomorrow's Forum. Our aim is to work towards promoting collaboration and knowledge sharing in order to help improve mental health services and reduce homelessness for those uniformed men and women who have served their country. Click the website below to learn more about this empowering imitative!

It's easy to get trapped in the cycle of negativity. Like we've talked about before, language affects our mood and our mood affects our language. When we use negative language, we feel negative, and vice versa. We challenge you today to think about the negative language you may find yourself falling into. Just as easy as it is to fall into a negative pattern, it's also easy to fall into a positive one. When we use positive language, we start to feel positive. This transition... starts with reflection. What did I just say? How am I feeling right now? And how can I reword this? Often it's a matter of taking a step back and looking at the present situation. Are you predicting the future? Other times it's the specific language we choose. Are you using negative words (such as "not" or "never")? Once you lock down the formation of your statement, you can recreate it. It takes work to change habits - but it's worth it!

There are multiple ways to start your day with positivity and mindfulness. Morning rituals can be a great grounding technique to keep us present throughout the day. Here are 5 simple rituals to try (just a tip: they are more powerful when we say them out loud!): Tell yourself you love yourself. We know what you're already thinking - that's not gunna be easy. We challenge you to reflect on this. Why is it so hard for us to love ourselves? What is so bad about love? When we s...tart the process of loving ourselves, we open doors to happiness and confidence. Name 3 things you're grateful for. Sometimes all we need is a reminder of the good things. It puts life into perspective and refocuses our thoughts - to acknowledge and value the good and refrain from focusing on the not-so-good. Set your intentions for the day. This sets up daily accomplishment for yourself. When we begin to set intentions, we start a journey of growth. These can be as simple as, "my intention is to remain mindful today," or "my intention is to do my best today". Even if we don't accomplish the intention, the more we remind ourselves of it, the more likely we follow through. Take three deep breaths. One way to wake the mind and body is our breathing. It's a simple and easy way to have a moment to yourself and to bring in mindfulness and focus. Set one goal to accomplish. How is this different than setting intentions? Goals are for specific achievements in the future and intentions are in the present moment. And goals have intentions! You may have a goal of running that 5k race next week. Your intention is to have good health. Having goals keeps us on track for what we really want in life. And they feel great when we accomplish them! See more

Let's talk therapy! Have you ever wondered how therapists organize their approach with clients? There are a wide range of therapeutic approaches therapists can use when working with clients. Cognitive Behavioural Therapy (CBT) is a common approach, especially with depression and anxiety disorders. CBT starts by identifying distortive thought patterns and behaviours. It then moves to identify what triggers them and then retrains the mind to be more accurate and positive. It is... shown to be an effective way to improve the ability to cope and overcome. CBT usually has a "homework" component which encourages the client to learn about their coping mechanisms outside of sessions. CBT is also best used with other therapeutic techniques. It is a good therapy to use for clients in need of a change in perspective and who are ready to address this both in and outside of sessions. Therapists will usually have a good sense of what therapeutic approach may be best benefit your situation, however you are the expert of your own life, so if you wonder if CBT may be an approach you'd like to try, there is no need to hesitate to ask!

It takes immense courage - especially in a profession where the conversation about mental health is heavily stigmatized - to come forward about your experience of mental illness. By continuing the conversation in this personal way, Tyler Motte normalizes the fact that no one is immune to mental illness. Even athletes. When we talk openly about our struggles, we begin a journey of connection and healing for ourselves and everyone around us. #HockeyTalks

Orange Shirt Day is a reminder of the significant history Canada has of residential schools. It reminds us of the importance of remembrance, acknowledgement, open dialogue, and compassion to continue the healing process. If you don't have an orange shirt, we encourage you to reflect on our history and how awareness and conversation continues the stride towards reconciliation. We invite you to explore the Orange Shirt Day movement by checking out their website: https://www.orangeshirtday.org/ #orangeshirtday

There are several anxiety disorders, and one we are talking about today is social anxiety disorder. This is when one feels overwhelming anxiety and discomfort being in public and/or with social interaction. This is different than the common stage-fright many of us get when meeting someone new or pubic speaking. Walking in public, using a public bathroom, talking to strangers, and making eye contact all can be extremely uncomfortable and cause symptoms found below. Sometimes t...his anxiety becomes so overwhelming, those suffering from it tend to avoid social outings. This is when it's best to consider addressing it. There is hope! Like all mental illnesses, it is possible to overcome this. One of the first steps is identifying triggers and responses. We never suggest self-diagnosing - we always suggest speaking with a doctor about symptoms. Speaking with a doctor also provides the opportunity to talk about treatment. The approach you use, the pace you take it, and the reason you do it, should always be as unique as you are.

"As a seasoned trauma informed therapist, I know how important it is to continually normalize that repeated exposure to suffering is hard for everyone involved, including frontline workers. After all, the human condition contains a great deal of suffering and joining in therapeutic relationship with those in need can sometimes lead to vicarious trauma for the service provider. The reason why I say all this is simple: despite our best knowledge and training no professional is ...immune from the effects of trauma. Life is hard and there is nothing in this life that can’t break each and every one of us. As a result, I wanted to remind all therapists, clinicians, and frontline workers out there that you can only give so much -- and that despite the hypocritical stigma that still exists in many helping professions -- it’s healthy to connect with a professional from time to time to process this trauma for your own mental health, wellbeing, and quality of life at least, that’s been my own experience, but please don’t just take my word on it; instead, give it a try yourself." - Nigel Bone, LCT, RP

Language has more power than we think. We use language to express our thoughts and feelings and have thoughts and feelings in response to language. Some words have more power over our mindset than others. One of those power words we challenge you to think about today is the word, "should". "Should" is a word we use to describe a situation we believe didn’t or isn’t happening the way we think it’s supposed to. When we set ourselves up with the expectation that something sh...ould be a certain way, we are setting ourselves up for disappointment and regret, instead of accepting our authentic selves in the past and present. It’s okay to make a decision that didn’t turn out the most ideal we will remember this next time. It’s okay to not be exactly where we thought we would be with a goal we will get there in the right time. When we use positive language, we become positive ourselves. When we leave should out of our vocabulary, we stay in the present and leave the past behind.

September is a good time of the year to start talking about Seasonal Affective Disorder (SAD) and it's milder form, S-SAD (also commonly known as Winter Blues). SAD and Winter Blues can present as prolonged feelings of sadness, irritability, fatigue, and lethargy during a seasonal change and throughout the season itself, particularly the fall and winter months. This is more common than you might think! SAD and Winter Blues are believed to be directly caused by lack of sun exp...osure. As we cannot change the seasons, one must look at coping mechanisms to manage symptoms. Increasing time outside or exposure to artificial lighting can significantly help lift mood. It is also important, like all depressive disorders, to consider talking to a doctor and/or counsellor should these symptoms become overwhelming or exhausting. While we cannot control how our body responds to its environment, we can control what we do about it. It is possible to flourish with SAD or Winter Blues - it is all up to how we take care of ourselves!

Our Fall Grief Support Group is just around the corner. We have a few seats available. If you or someone you know are interested, feel free to reach out to inquire more or sign up, either by sending us a Facebook message, calling (506-639-4468), or emailing the facilitator, Nigel Bone at [email protected].

We've all heard the old saying: "it's just money, at least you still have your health". That said, new research shows that financial stress is a significant contributor to both suicidal idealization and attempts. On top of this, due to the unprecedented economic impact of Covid-19, more and more people are now feeling the finical pinch brought on by this pandemic. With this in mind, if you are finding that finances are beginning to take their toll on your mental health then it might be time to consider speaking with a mental health professional. For more information please read the following article. https://www.medicalnewstoday.com//financial-hardship-is-a-

Although very similar, there are differences between burnout and compassion fatigue. These can affect anyone, especially both formal (professional) and informal (family, friend) caregivers. Sometimes when we are so focused on our job or caring for another person(s), we forget about caring for ourselves. Recognizing the signs for both burnout and compassion fatigue can: 1. Help us identify which we are experiencing 2. (Therefore) help us identify the best way to address it... Burnout tends to grow within ourselves after a long period of time, whereas compassion fatigue tends to come on suddenly. Think of coffee - in terms of burnout, if we drink a cup of coffee daily, we can sometimes find over time we need more to feel the affect of it until we no longer feel it. To compare compassion fatigue, this would be the sudden crash after the adrenaline from our last cup of coffee. Maybe you've identified some of these symptoms in yourself. So what now? We suggest you speak with a counsellor, doctor, employer, and/or family and friends. Rely on your community and social network. Take some time for yourself for self-reflection and self-care. You are important too!