3 Rivers Counselling

3 Rivers Counselling Life isn't always easy. We struggle, we get stuck, we lose our way. Holistic & evidence-based therapy

"Name What Your Body Is Doing" - An Interoception and Bottom-Up Approach to RegulationWhat it does: Helps you notice sen...
12/07/2025

"Name What Your Body Is Doing" - An Interoception and Bottom-Up Approach to Regulation

What it does: Helps you notice sensations before they turn into overwhelm.

What's Happening in Your Brain and Body: Naming sensations activates the insula, increasing regulation and decreasing emotional flooding.

“My shoulders are tight.”
“My stomach feels fluttery.”
“My hands are warm.”

Sensations are information — not emergencies.

When you name them, they settle.

Your body speaks. Presence listens.

"Follow the Exhale" - A Breathwork and Vagal Brake TechniqueWhat it does: Extends the parasympathetic response.What's H...
12/05/2025

"Follow the Exhale" - A Breathwork and Vagal Brake Technique

What it does: Extends the parasympathetic response.

What's Happening in Your Brain and Body: A longer exhale stimulates the vagus nerve, slowing heart rate and shifting the body into regulation.

Let your exhale be a second longer than your inhale.

No force. No performance. Just length.

Your body takes this as: We’re safe enough to slow down.

Safety feels different when you breathe it.

Chronic stress shows up in many ways:😩 Rising sick days💬 Low morale📉 Decreased focus💤 Emotional exhaustionOur webinars a...
12/04/2025

Chronic stress shows up in many ways:
😩 Rising sick days
💬 Low morale
📉 Decreased focus
💤 Emotional exhaustion

Our webinars are designed to help your team understand burnout through a nervous system lens—and leave with tools they can actually use.

Book virtually across Canada.

Email: clinic@3riverscounselling.com

'Values, Not Vibes' - A Values-Based Action (ACT)What it does: Helps you choose direction, not mood.What's Happening in ...
12/03/2025

'Values, Not Vibes' - A Values-Based Action (ACT)

What it does: Helps you choose direction, not mood.

What's Happening in Your Brain: Values activate long-term motivation networks, while emotions activate short-term survival circuitry.

Your mood isn’t a compass.

Your values are.

Ask: “What would the version of me I honour the most do right now?”

Then take the smallest next step.

Feelings shift — direction remains.

"Push Against Something" - A Proprioception and Sensory-Motor Grounding ExerciseWhat it does: Creates bodily boundaries ...
12/03/2025

"Push Against Something" - A Proprioception and Sensory-Motor Grounding Exercise

What it does: Creates bodily boundaries and a sense of agency.

What's Happening in Your Brain and Body: Pushing activates proprioceptive input, calming the amygdala and increasing a felt sense of strength and stability.

Place your hands on a wall or desk and push for 5–10 seconds.

Feel your muscles engage.

Your body understands boundaries before your mind does.

Strength can be quiet.

'Do it With the Feeling' - A Committed Action technique from ACTWhat it does: Helps you act based on values rather than...
12/02/2025

'Do it With the Feeling' - A Committed Action technique from ACT

What it does: Helps you act based on values rather than emotions.

What' Happening in Your Brain: Action rewires neural pathways. The brain learns safety through experience, not thinking.

Don’t wait for confidence.

Start the thing while anxiety, doubt, or discomfort comes along for the ride.

Your brain learns: “I can feel this and still move forward.”

Confidence is a consequence, not a prerequisite.

"Orient to the Room" - A Somatic Tool you can use anywhereWhat it does: Signals safety to the body through our orienting...
12/01/2025

"Orient to the Room" - A Somatic Tool you can use anywhere

What it does: Signals safety to the body through our orienting reflex by scanning the environment.

What's happeing in the Brain and Body: When your eyes gently take in your surroundings, it tells the vagus nerve there is no threat. The body shifts out of alert mode and into presence.

Where are you right now?

Look around slowly. Notice 3 colours, 3 shapes, and 3 objects.

Your body relaxes when it realizes the environment is safe — not just familiar, but safe.

Your senses can bring you back to the moment.

Whether you want to find a workshop for Mental Health Week or design a full calendar of professional development, we’ve ...
12/01/2025

Whether you want to find a workshop for Mental Health Week or design a full calendar of professional development, we’ve got you covered.

🧠 Trauma-informed, practical, and engaging
🌐 Available to teams across Canada
📅 Let’s plan your 2026 workplace wellness calendar.

Email: clinic@3riverscounselling.com

"Will this Matter in..." - A Perspective-Taking and Psychological Flexibility tool when your thoughts feel very black an...
11/30/2025

"Will this Matter in..." - A Perspective-Taking and Psychological Flexibility tool when your thoughts feel very black and white.

What it does: Interrupts urgency and catastrophizing.

What's Happening in Your Brain: Time-based questions calm the alarm system by recruiting higher-order thinking and reducing perceived threat.

Your mind treats every worry like an emergency.

Zoom out:

Will this matter in 10 years? 10 months? 10 days?

Perspective shrinks panic.

Your brain relaxes when it realizes the danger isn’t now.

"Name the Thought, Not Yourself" - A Cognitive Defusion and Self-as-Context (ACT) exercise for the next time thoughts f...
11/30/2025

"Name the Thought, Not Yourself" - A Cognitive Defusion and Self-as-Context (ACT) exercise for the next time thoughts feel heavy.

What it does: Separates identity from passing mental events.

What's Happening in Your Brain: Saying “I’m having the thought that…” weakens automatic belief pathways and reduces cognitive fusion.

Instead of “I’m a failure,” try:

“I’m having the thought that I’m a failure.”

Same words — different grip.

Your brain stops treating the thought like identity and starts seeing it as noise.

Thought ≠ truth.

Name the Story a Cognitive Defusion (ACT) technique you can use today.What it does: Creates distance between you and you...
11/28/2025

Name the Story a Cognitive Defusion (ACT) technique you can use today.

What it does: Creates distance between you and your thoughts - you're no longer fused by them.

What's Happening in your Brain: When you label a thought as a story, you activate the prefrontal cortex — the part of the brain that observes and evaluates — instead of the limbic system, which reacts.

Your mind runs old scripts: “I always mess this up,” “Everyone is judging me,” “I can’t handle this.”

Label it: “Ah, here’s the ___ story.”

This tiny shift tells your brain, “This is a thought, not reality.”

Distance creates choice. Choice creates freedom.

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Make Room for it - An Acceptance and Expansion from Acceptance and Commitment Therapy that takes less than 60 seconds.Wh...
11/28/2025

Make Room for it - An Acceptance and Expansion from Acceptance and Commitment Therapy that takes less than 60 seconds.

What it does: Reduces struggle with emotions.

What's Happening in Your Brain: Fighting emotions signals threat and activates the amygdala. Making space signals safety, reducing intensity.

A feeling is not a problem — it’s a signal.

Try noticing where it sits in your body (chest, jaw, stomach) and breathe toward it.

When you stop wrestling your feelings, your nervous system stops treating them like danger.

Less fight = more calm.

Address

15 George Street (office Door Off Main Street Near Mehan's Parking Lot)
Saint Stephen, NB
E3L2A7

Opening Hours

Monday 6pm - 8pm
Tuesday 6pm - 8pm

Telephone

+15066362557

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