Arcadia Counselling

12/07/2025

📱 If you haven't downloaded the
Jane app yet, you're missing out!

Whether you're booking with me, someone else atholisticservices , or any other wellness provider
at other clinics who use Jane - it's all right there in one
spot! 🙌

Here's why we all love it (and why you will too):

✨ Super easy to use - no more playing phone tag or
trying to remember which website and password to use
for which practitioner

📅 See everyone's availability instantly - you can
easily see when your providers have openings across
clinics all in one place!

💻 Virtual sessions made simple - join your video calls
right from the app (hello, convenience!)

💳 Payment is seamless - store your credit card
securely and when you're done your appointments you
can slip out and go on with your day

🏥 Insurance tracking - keeps all your benefit info
organized and can even do direct billing where
available

🔒 Privacy first - it is PIPEDA and P**A compliant (the
privacy standards that mean your info is locked down
tight)

Honestly, it just takes the admin hassle out of taking
care of yourself, which is exactly what we need.
Self-care shouldn't require a PhD in appointment
management! 😅

If you're seeing me, anyone at Kula, or other
Jane-using providers elsewhere and you haven't tried
the app yet, we recommend it. Your future self will
thank you when booking that next appointment takes
30 seconds instead of 30 minutes.

Have you tried it yet? What do you think?

12/01/2025

🧠 Let's Talk Anxiety! Because honestly, we all need to normalize this conversation.

Here's anxiety in a nutshell: your brain is basically saying "DANGER!" when there might not actually be danger, while also whispering "and you definitely can't handle it" when you probably totally can. 😅

Think about it - anxiety loves to make that work presentation feel like a life-or-death situation (over-estimating the threat) while convincing you that you're going to completely bomb it (under-estimating your ability to cope). Sound familiar?

And here's the thing anxiety really loves to do: time travel. It either drags you back to replay that awkward thing you said three years ago, or fast-forwards you to catastrophize about something that might not even happen next month. Meanwhile, you're just trying to exist in today! ⏰

The reality? We ALL deal with anxiety. It's totally normal and it's on a spectrum - some days it's barely there, other days it feels like it's running the show. Life throws curveballs, stress builds up, big changes happen... anxiety is going to ebb and flow with all of that.

The goal isn't to never feel anxious (because that's not realistic). It's about recognizing when your brain is doing that threat-overestimation thing and gently reminding yourself: "Hey, I've handled hard stuff before. I've got more skills than my anxiety is giving me credit for." 💪

Now, I know this is all easier said than done. And everyone's anxiety shows up differently - what works for your friend might not work for you, and that's totally okay. If you're feeling stuck or like your anxiety is taking over more than you'd like, please reach out. We can work together to create a plan that actually fits YOUR life and YOUR specific situation. 🤝

Anyone else's anxiety convinced them they can't do something they've literally done before? Drop an 🧠 if this hits home!

11/26/2025

🎯 "I have to get organized" vs "I want to feel calm in my space" - can you feel the difference?

We've all been there with those dreaded "I have to" goals. I have to save money, I have to clean my house, I have to learn a new skill... ugh, even reading that feels heavy, right? 😩

But what if we flipped the script? Instead of "I have to budget," what about "I want to feel secure about my future"? Instead of "I have to declutter," how about "I want a space that feels peaceful"? Suddenly it's not about some external pressure - it's about YOU and what matters to you.

Here's the thing: when we're chasing goals because we think we "should" or because everyone else is doing it, we're basically setting ourselves up to quit. But when we connect our goals to our actual values and who we want to be? Game changer. 💫

Maybe your friend's productivity system looks amazing, but it doesn't fit how your brain works. Maybe everyone's talking about that new hobby, but it's not actually interesting to you. That's okay! Your goals should fit YOUR life.

Try this: take one of your "have to" goals and ask yourself WHY you actually want it. Keep asking why until you get to something that feels personal and meaningful. That's where the magic happens - when your goals align with your values instead of outside expectations.

When you approach something with a sense of purpose (your purpose!), you're way more likely to stick with it AND actually enjoy the process. Who knew? 😊

What's one "have to" goal you could reframe into an "I want to" today?

11/20/2025

🍂 Anyone else feeling this shift? We had such a gorgeous fall here in Calgary, and now...

Here we are, mid-November, and snow is on the way! If you're starting to feel those blues creeping in, I see you. This is actually super common - that transition from beautiful autumn vibes to cold, gloomy days hits different. 💙

Before the holiday chaos kicks in (because let's be honest, it's coming fast), this is actually the perfect time to get some tools in your toolkit. When it gets dark by 5pm and you can't get outside as much, what's your plan? 🌨️

Maybe it's developing a workout routine, maybe it's finding indoor activities that bring you joy, or maybe it's just having someone to talk through why everything feels heavier right now. Whatever it is, you don't have to figure it out alone.

If you're feeling this seasonal shift in your mood, let's chat. We can work together to create a winter plan that actually works for YOUR life - not generic "just go for walks" advice when it's literally a blizzard outside! ❄️

(Plus, if you've got benefits to use up before the December rush, now's a great time to book! 📅)

Drop a 🍂 if you're feeling this transition too - you're definitely not alone.

11/18/2025

Sweat = body workout
Tears = emotional workout

💧 "Sorry for crying..." - Stop right there! I hear this in my sessions a lot, and every time I'm like "nope, we're not apologizing for that!" Your tears aren't something to be embarrassed about - they're actually showing me how much you care. 💛

Think about it like this - when you work out your body, you sweat. When you work out your emotions, you cry. Some people are heavy sweaters at the gym, some barely break a sweat, but both are still getting stronger. Same thing here - some people tear up easily, others rarely cry, but you're all doing the emotional heavy lifting. 💪

Your tears are proof that you're invested, that you're human, that you FEEL things deeply about whatever we're unpacking. That's not weakness - that's you doing the work!

Here's what's beautiful: when you cry with me, it means you feel safe enough to let your guard down. Those protective walls have softened enough to let real feelings through. That's HUGE. 💗

I know vulnerability is scary, especially if you've been hurt or dismissed before. But when you're real with me and I don't run away or judge... we're rewiring what vulnerability means. We're showing your system that being seen in your messiness brings connection, not rejection. That's relational healing. ❤️‍🩹

Your feelings are valid. Your tears are valid. No apologies needed for being beautifully, messily human. ✨

Drop a 💧 if you needed this reminder today.

(Also, I always have tissues at the ready! 😅)

11/11/2025

💭 Ever feel like your worries are running the show? Let's talk about "Worry Time"

I know it sounds weird, but hear me out! Pick the same time every day (maybe 20 minutes to start as your mind might wander 🧠) and make it your official "worry time." 🕐

Here's what's happening: instead of your anxious thoughts popping up randomly all day and hijacking your focus, you're basically telling them "not right now, we'll deal with this at 3pm."

When a worry pops up during the day? Jot it down in your phone and tell yourself "I'll think about this during worry time." It's not about ignoring your concerns - you're just not letting them call all the shots.

The goal isn't to never worry (because let's be real, that's not happening). It's about having some control over when and how much mental energy you give to those thoughts. You deserve to have parts of your day that aren't consumed by anxiety. 💛

Have you tried anything like this before? I'd love to hear what works for you!

01/14/2025

Ever heard of the "Window of Tolerance"? 🪟💖 It's like your emotional comfort zone—where you're able to handle life's ups and downs with grace. Sometimes we're totally vibing within our window, and other times we're a bit outside of it, feeling overwhelmed or distant. 🌪️❄️

It's totally okay to slip outside our window now and then. The magic is in recognizing it and gently guiding ourselves back to our calm centre. 🤗💕 Whether it's through breathing deeply, chatting with a friend, or taking some space, finding your way back is part of the journey. ✨

Need help identifying ways you can find and get back to your window of tolerance? Book a session with me! 💖🌈

11/29/2024

Did you know therapists have an extra set of pain receptors? It's called empathy. We feel your pain, and it's what drives us to support you on your journey towards healing.

But what's happening in our brains when we empathize? When we witness someone's pain or distress, our brain's mirror neuron system is activated. This network of neurons mimics the emotions and sensations of the person we're empathizing with, allowing us to literally feel their pain.

And it's not just about feeling pain - when you share your successes, joys, and triumphs, our brains light up with happiness too! We celebrate your wins, no matter how small they may seem, because we're invested in your growth and well-being.

So, when we say 'we're in this together,' it's not just a phrase - it's a neuroscientific fact 🧠🤯

"

11/28/2024

Here's your reminder to gift yourself some self-care this festive season. 🎄🌟 My schedule is filling up fast, but there's still a sliver of availability left for December. ✨ Now is the time to use up those health benefits before they hit the refresh button in the new year. Book your counselling sessions today through the link in my bio! 📅💖

10/20/2024

Oldie but goodie, love the messages about working on things versus avoidance.

At its worst, depression can be a frightening, debilitating condition. Millions of people around the world live with depression. Many of these individuals an...

09/06/2024

You are worthy ✨

Friendly reminder: your worth isn't defined by external validation or achievements. You are inherently valuable and deserving of love, care, and respect - regardless of your accomplishments or setbacks.🤍

In a world that often conditions us to seek validation from others, it's easy to forget that our true worth comes from within. What if you could quiet that voice that seeks external approval and embrace your inherent worthiness?

As a therapist, I've seen many individuals struggle to find self-acceptance and self-love. But I've also witnessed the transformative power of recognizing one's inherent worth.

You are enough, just as you are. Your worth isn't something to be earned; it's something to be acknowledged and celebrated.

Take a deep breath, and remember: you are worthy of love, care, and compassion - no matter what. ☺️ If you'd like to chat further, don't hesitate to reach out!

09/06/2024

You are worthy ✨

Friendly reminder: your worth isn't defined by external validation or achievements. You are inherently valuable and deserving of love, care, and respect - regardless of your accomplishments or setbacks.🤍

In a world that often conditions us to seek validation from others, it's easy to forget that our true worth comes from within. What if you could quiet that voice that seeks external approval and embrace your inherent worthiness?

As a therapist, I've seen many individuals struggle to find self-acceptance and self-love. But I've also witnessed the transformative power of recognizing one's inherent worth.

You are enough, just as you are. Your worth isn't something to be earned; it's something to be acknowledged and celebrated.

Take a deep breath, dear one, and remember: you are worthy of love, care, and compassion - no matter what. ☺️ If you'd like to chat further, don't hesitate to reach out!