Fresh Hope Counselling

03/26/2026

Just a reminder that session times are now available to book with Luke Withers, our Counselling Intern. Sessions are available starting April 1st. We are so pleased to have Luke join us and bring his insights, warmth and experience to Fresh Hope Counselling. As a low-cost counselling option, sessions are available at $75.00 per session (one hour). If you or anyone you know is in search of low-cost counselling, book in a session with Luke. Free 15 minute consultations are also available to see if Luke is a good fit. Check out his full bio at https://freshhope.ca/edmonton-counselors/

03/17/2026

We are overjoyed to have Luke Withers join our Fresh Hope Team, starting at our South Side Office on April 1st.

Luke is in the final practicum stage of completing his Master's of Counselling through City University of Seattle. Prior to that, he finished a Bachelor of Science in Kinesiology, instilling him with unique knowledge in understanding mental and physical health.

Luke relates well with all demographics and walks of life, his experience makes him excellent in working with children, youth, young adults, and athletes. He is also passionate about supporting couples and families to find connection and restoration. Luke’s skillset is specialized in issues of anxiety, depression, overthinking, negative self-talk, relational conflict, burnout, and anger management.

Luke comes from a practical standpoint, implementing a cognitive behavioural therapy (CBT) and solution-focussed (SFBT) approach to counselling. Luke is committed to holistic well-being, and collaborating with you to create an anchored life. He is a gifted Christian therapist who is willing to incorporate faith-based counselling at your request. His sessions will leave you with greater clarity, confidence, and emotional regulation as you journey through life.

Faith, family, and sports are very important to Luke. You can find him on the pickleball courts or out enjoying nature at the lake. Rumour has it that Luke has never lost a game of cribbage.

As our Counselling Intern, we are able to offer low-cost counselling with Luke for $75.00 per hour-long session. If you or someone you know would benefit from counselling with Luke, contact Fresh Hope Counselling as bookings are now available. Call 780-487-3456 or email us at info@freshhope.ca

03/09/2026

This is my office (Beth Murray). I love this cozy space to meet with my clients. Whether we are in-person or online, this is a sacred space to connect. Counselling is an intimate journey, one that I feel greatly privileged to be a part of. Connecting with your therapist -- feeling like they are a good fit for you, like they see you and hear you -- is essential for doing good work in therapy. In fact, the therapeutic alliance is the biggest predictor of success in counselling. If you need a safe place to connect -- all of our offices at Fresh Hope have a similar feel and our Therapists are pretty easy to connect with. We're here for you.

03/02/2026

Gratitude is a practice that I implement in my own life to help me cope with the stressors of life. It helps to center me when the day's demands are difficult. As a Therapist I am navigating other people's emotions, traumas and crises day after day. In order to be a good and effective Therapist, I need to keep short accounts with myself emotionally, do my own processing and practice appropriate self-care. Gratitude grounds me and shifts my focus to the many things in life that I am grateful for. Naming three things that I am grateful for in any given day is a helpful practice; for example today I am grateful for a hot cappuccino, a warm office and that I still have my 94 year old mother in my life. It helps my brain to create gratitude pathways that actually help me to feel better and guard me against negative, unhelpful thought patterns. Try it -- you can thank me later. (From Beth Murray, not CHATgpt or some kind of bot, but a real human Therapist).

02/27/2026

Knowing something doesn't necessarily bring change. Learning new skills doesn't necessarily help. We have to implement the knowledge and skills we are learning. In other words, we have to apply them, dare I say, we have to do the work. All the learning gets us no where if we don't let it change us. Some tips to move the knowledge into practice:
- Notice and increase your awareness. Make a point of reflecting on your day/your life. (Reflect, not ruminate).
- Set reasonable, attainable goals -- along with practical steps to get you there.
- Build a positive self-talk. What are you speaking over and to yourself? Is it helpful and effective?
- Empower new habits. Practice makes progress.
Remember, if nothing changes, nothing changes. We have to do the work and that doesn't mean it will be super hard. It means we have to be intentional and choose something different. We do have the opportunity to shape what we do next or how we respond to it. One choice, one step at a time.

Call now to connect with business.

02/26/2026

It’s Eating Disorders Awareness Week, and there are some things I’d like you to know!

Eating disorders don’t discriminate. They impact people of all ages, genders, races, ethnicities, sexual orientations, body shapes and weights. But humans DO discriminate, and that’s something we can work to change. EVERY BODY BELONGS in this world. We need to work to create an accepting culture where everyone feels safe, loved and welcome.

Every 52 minutes, someone dies as a direct result of an eating disorder. These are serious illnesses.

There is no such thing as “sick enough”. Many people put off life saving treatment because they don’t want to be a burden and don’t believe that they are sick enough to “deserve” help. You do deserve help. Every day. No matter what you’re going through.

An eating disorder is not a behavioral choice; it’s an illness. Telling someone to “just eat” isn’t going to fix this, which is why receiving professional help is the best path towards recovery.

Knowledge is power! Take some time this week to educate yourself and learn more about eating disorders, and arm yourself with resources so that if someone in your life comes to you for help, you can guide them towards professionals and help them take that critical first step towards saving their own life.

At findedhelp.com you can search for treatment providers by zip code and insurance, treatment needed and level of care.

Forever grateful to the for saving my life when I was 18, and all the work they do every day to save lives. Go check out their resources at emilyprogram.com

02/23/2026

Trauma impacts our entire being -- our brain, body, soul and spirit. Whether it's 'big T' or small 't' trauma, we are not unscathed. That is why the continued trainings we take about trauma continue to unlock more and more therapeutic techniques, skills and wisdom that can bring deeper and more complete healing. Sometimes the body carries the trauma more than our conscious mind. We're always learning at Fresh Hope Counselling so that we can become better and better Therapists who can help you find help, healing and freedom.

02/22/2026

Don't miss out on life. Looking ahead doesn't help. Looking back doesn't change things. Be present, in the moment. Embrace and enjoy every moment -- we don't know how long we've got. There are no guarantees. Don't wait for things to get better or change before you start living. It's okay to plan for the future but don't put off the enjoyment of life until you reach a certain other point. Live.Life.Now.

02/20/2026

What if you don't like where you are planted?
What if you want to be a different plant altogether?
What if you don't even want to be a plant??
The problem is all of those questions take you outside of reality. Bloom where you are planted is about embracing reality. If this is where you are it is right where you are supposed to be -- at least for now. Don't fight it, hate it , resist it -- start blooming. That's what you have control over. Then maybe someday, you will get lovingly transplanted since you are such a thriving, beautiful plant.

02/14/2026

Remember, St. Valentine got martyred. This is a day to practice having the best relationship with yourself. How you speak, treat and view yourself is something you alone have control over. Any investment in your relationship with yourself is worth the time, effort and care.

02/12/2026

Most of us loved ourselves when we were little. In fact, babies don't know how to hate themselves, that only happens as we confront developmental challenges in life that we don't resolve well. You can LEARN to love yourself again. You need to learn to love yourself in order to enjoy life and truly love other people. This is also known as self-compassion and befriending yourself. Loving yourself is not self-indulgent or narcissistic, it is appropriate caring for the self. This enables you to build a healthy sense of self where you know that you are loved, lovable, capable and worthwhile -- oh, and that it doesn't hinge on what you do or achieve, it's because you just are those things. Period.

02/11/2026

Here’s some practical advice on dealing with a panic attack.