http://www.equimindcounselling.com/

EquiMind Counselling, 1055 West Georgia Street, Vancouver, BC (2025)

01/17/2024

With a passion for healing and a dedication to your well-being, I am a therapist and counsellor committed to creating a safe and nurturing space for your personal growth. My approach blends warmth with professionalism, ensuring that you will feel truly seen, heard, and accepted as we embark on your therapeutic journey together.

My Therapeutic Approach
Grounded in evidence-based practices such as Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT), and attachment-based techniques, I also integrate a nervous system and trauma-informed approach to provide holistic support. My solution-oriented mindset empowers you to overcome challenges, while Emotion Focused Therapy (EFT) enhances your emotional connections.

Specializing in self-esteem, relationships, anxiety, and depression, I guide individuals towards insight into their struggles, tracing their roots to the past, and nurturing self-discovery and self-acceptance. Therapy, in my view, is a powerful tool that not only offers support but also aids in understanding oneself deeply. I believe that through therapy, you can gain the insight needed to navigate life's complexities, foster self-acceptance and inner peace and embrace your unique journey. Let's work together towards a more fulfilling and empowered life.

01/16/2024

"You may be feeling overwhelmed or stuck and need practical tools and guidance to cope and overcome. As your counsellor, I will meet you where you are and work at your pace. We can work together in a safe, non-judgmental space to help you build resilience, feel more in control, and develop healthier relationships. My goal is to help you achieve greater peace of mind, deepen self-awareness, and improve your overall quality of life. I am experienced in working with issues around self-esteem, ADHD/ADD, addiction, trauma, conflict in relationships, anxiety and depression.

To address your unique concerns, goals, and needs, I draw from various clinical approaches and techniques tailored to your situation. These may include evidence-based therapies such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Emotion-Focused Therapy (EFT), as well as Mindfulness-based therapy.

I understand that seeking counselling can be intimidating, so we can take the first step together with a free confidential consultation where you will have a chance to meet me, ask questions, and learn more about the therapy process."

01/10/2024

Coping with Workplace Stress 🌟

Prioritize and Organize: Break tasks into manageable steps and set realistic schedules.

Effective Time Management: Set achievable deadlines and delegate tasks when possible.

Communication is Key: Openly communicate expectations and concerns with colleagues.

Take Breaks: Schedule short breaks to refresh your mind and improve focus.

Mindful Breathing: Practice deep breathing or meditation to manage stress in the moment.

Set Boundaries: Establish clear work-life boundaries for a healthier balance.

Seek Support: Talk to colleagues, supervisors, or HR when feeling overwhelmed.

Regular Physical Activity: Incorporate exercise to reduce stress and boost mood.

Positive Affirmations: Counter negativity with positive self-affirmations.

Learn to Say No: Know your limits and decline tasks when necessary.

Professional Development: Invest in ongoing learning for confidence and stress reduction.

Create a Relaxing Workspace: Personalize your space for a calming environment.

Remember, finding what works for you is key to managing workplace stress. 💼 "

01/08/2024

🌿 The Importance of Taking Breaks 🌟

In the fast-paced rhythm of life, taking breaks is not just a luxury; it's a necessity for overall well-being. Here's why embracing breaks is crucial:

Enhanced Productivity: Breaks offer a chance to recharge. By stepping away, you return with renewed focus and energy, boosting your productivity.

Mental Refreshment: Pausing from tasks allows your mind to reset. It prevents burnout and helps maintain mental clarity throughout the day.

Stress Reduction: Breaks are an effective stress-management tool. They provide moments of respite, helping to lower stress levels and promote a sense of calm.

Improved Creativity: Stepping back allows your brain to make new connections.
Breaks can inspire fresh ideas and solutions by encouraging creative thinking.

Physical Well-Being: Regular breaks contribute to better physical health. They prevent the negative effects of prolonged sitting, eye strain, and muscle stiffness.

Enhanced Focus and Concentration: Breaks prevent the diminishing returns of prolonged attention on a task. Returning with a clear mind enhances focus and concentration.

Emotional Well-Being: Taking breaks supports emotional balance. It allows you to step away from challenging situations, regroup, and approach them with a clearer perspective.

Improved Decision-Making: Breaks provide the space needed for thoughtful decision-making. Rushing through tasks can lead to hasty decisions, while breaks offer time for reflection.

Social Connection: Breaks provide opportunities for social interactions. Whether a quick chat with a colleague or a coffee break with friends, social connections contribute to a positive work environment.

Overall Quality of Life: Regular breaks contribute to a healthier work-life balance. They promote self-care and help prevent burnout, ensuring a more sustainable and fulfilling lifestyle.

Remember, taking breaks is not a sign of laziness; it's a strategic investment in your well-being and overall effectiveness. Embrace breaks as an integral part of your routine. 💚

"

01/06/2024

🌟 Importance of Mental Health

Your mental health is the cornerstone of overall well-being, shaping thoughts, emotions, and actions. Key reasons to prioritize mental health:

Resilience: Builds emotional strength to navigate life's challenges.

Health Connection: Positively impacts physical well-being for balance.

Relationships: Fosters better connections, enhancing communication.

Productivity: Boosts cognitive function and effectiveness in daily tasks.

Quality of Life: Influences joy, satisfaction, and fulfillment in daily life.

Prevention: Reduces the risk of mental health disorders with self-care.

Growth: Encourages personal development, resilience, and positivity.

Connection: Strengthens social bonds for emotional support.

Stress Management: Equips you with tools to navigate stressors efficiently.

Happiness: Contributes to a positive and fulfilling life experience.

Investing in mental health is a powerful choice for resilience, fulfillment, and balance. 💚

"

01/05/2024

🌿 Coping with a Panic Attack

Panic attacks can be overwhelming, but there are strategies to help you navigate and ease the experience:

Deep Breathing: Inhale slowly through your nose, counting to four. Exhale through your mouth, counting to four. Repeat until your breath regulates.

Grounding Techniques: Focus on your immediate surroundings. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Mindfulness Meditation: Practice staying present by concentrating on your breath. Inhale and exhale, letting go of intrusive thoughts.

Positive Affirmations: Remind yourself that the panic will pass. Repeat calming affirmations, such as "I am in control" or "This will pass."

Progressive Muscle Relaxation: Tense and then slowly release each muscle group, starting from your toes and working your way up to your head. This can help release physical tension.

Find a Safe Space: If possible, move to a quiet and comfortable space. Create a sense of safety and security.

Reach Out for Support: Connect with someone you trust. Share your feelings or ask for reassurance. Sometimes, talking it out can provide comfort.

Avoid Stimulants: Limit or avoid caffeine, ni****ne, and other stimulants, as they can exacerbate anxiety.

Establish a Calming Routine: Develop a routine or ritual that brings you comfort. This can be a specific breathing exercise, a favorite calming activity, or soothing music.

Seek Professional Help: If panic attacks persist, consider consulting a mental health professional for guidance and support.

Remember, everyone's experience is unique. Experiment with these techniques to discover what works best for you. Seeking professional help is a proactive step towards managing panic attacks. 💙

01/04/2024

✨ What Do You Need Today? ✨

Amid the hustle and bustle of life, take a moment to check in with yourself. What do you need today?

🌿 Rest: Are you in need of some quality rest and rejuvenation? Listen to your body's signals and prioritize self-care.

💙 Connection: Seek meaningful connections with loved ones or friends. A heartfelt conversation or shared laughter can brighten your day.

🌸 Mindfulness: Embrace the present moment. Whether through meditation, a nature walk, or a moment of stillness, find time for mindfulness.

🚶‍♀️ Movement: Energize your body with movement. Whether it's a brisk walk, a workout, or gentle stretching, honor your physical well-being.

😊 Joy: Identify activities that bring you joy and make time for them. Engage in something that sparks happiness and creativity.

🤩Self-Reflection: Take a moment to reflect on your thoughts and feelings. Journaling or quiet introspection can provide valuable insights.

Remember, it's okay to prioritize your needs. What do you need today, and how can you honor that? 💖

"

01/02/2024

🌿 3-3-3-3-3 Grounding Technique for Calmness 🌟

3 Things You See: Take a moment to observe and name three things around you. Focus on their colors, shapes, and details, grounding yourself in the present visual environment.
3 Things You Hear: Pay attention to your surroundings and identify three sounds. Listen to the ambient noise, whether it's the hum of electronics, birdsong, or distant conversations.
3 Body Movements: Move and stretch your body gently. Acknowledge three movements, such as rolling your shoulders, flexing your fingers, or turning your head from side to side.
3 Deep Breaths: Inhale deeply, counting to three, and then exhale slowly, also counting to three. Repeat this three times to center yourself and calm your nervous system.
3 Positive Affirmations: Speak three affirmations to yourself. Remind yourself of your strengths, resilience, and the ability to face challenges with courage.
Use this 3-3-3-3-3 technique to ground yourself and find a sense of peace in moments of anxiety. "

12/29/2023

🌟 Daily Affirmations 🌟

I am capable of handling whatever comes my way.
My mind is full of gratitude for the present moment.
I am surrounded by love and support.
I trust in my journey and embrace the lessons it brings.
I am resilient, and each day is a new opportunity for growth.
I choose joy and abundance in all aspects of my life.
I am worthy of success and happiness.
I release negativity and welcome positivity into my life.
I am in control of my thoughts and choose optimism.
I am enough, just as I am.
Repeat these affirmations daily for a positive mindset and a brighter outlook on life.

✨ "

12/28/2023

🌟 Mental Health Checklist 🌟

Check-In Emotionally: Take a moment to assess your emotions and acknowledge them without judgment.
Practice Mindfulness: Incorporate mindful moments into your day, focusing on the present.
Connect with Others: Cultivate meaningful connections and share your thoughts and feelings.
Set Realistic Goals: Break down tasks into manageable steps to reduce overwhelm.
Prioritize Self-Care: Dedicate time to activities that bring you joy and relaxation.
Establish Healthy Boundaries: Learn to say 'no' and protect your mental well-being.
Get Quality Sleep: Ensure you're getting enough restorative sleep for overall health.
Seek Support: Don't hesitate to reach out to friends, family, or professionals if needed.
Limit Screen Time: Take breaks from technology to reduce stress and improve focus.
Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small.
Remember, it's okay not to be okay. Your mental health matters. 💙

EquiMind Counselling

01/17/2024

01/16/2024

01/10/2024

01/08/2024

01/06/2024

01/05/2024

01/04/2024

01/02/2024

12/29/2023

12/28/2023

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