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Monday 9am - 8pm Tuesday 9am - 8pm Wednesday 9am - 8pm Thursday 9am - 8pm Friday 9am - 8pm Saturday 10am - 6pm

Strength in Heart Counselling

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Canada
Victoria, BC
Strength in Heart Counselling

We're here to help, no matter where you are, or what your budget is!

A team of 15 counsellors in Victoria & Cobble Hill, BC & online across Canada who support individuals (ages 15+), couples & families to transform their pain into strength.

12/12/2025

Overthinking can feel endless, like your mind just won't turn off.

The good news? You can train your brain to wind down instead of spiral. Try these 3 steps when your thoughts start racing:

- Name what's happening. Say to yourself, "My mind is busy right now." This small acknowledgment helps shift you out of autopilot.
- Ground in the present. Focus on what you can see, hear, or feel.
- Give your mind permission to rest. Remind yourself, "I don't need to solve everything tonight."

What helps you quiet your thoughts before bed? Share below - you might help someone else, too!

12/11/2025

You don't have to feel panicked to be stuck in survival mode.

Many people live in a constant state of low-grade stress - wired but tired, hyper-aware, overstimulated... and their body treats it like danger. Here are 5 subtle signs your nervous system is running on high alert, even if you seem "fine":

- You wake up anxious even when nothing's wrong. This often means your cortisol is spiking too early, and your body never fully powered down overnight.
- Your digestion slows down or shuts off when you're busy. Bloating, constipation, or nausea during stress is a classic sign your body's prioritizing survival over digestion.
- You can't tolerate silence or stillness. If resting makes you restless, your nervous system may not feel safe when it's not "doing."
- You crash after socializing, errands, or screens. Emotional exhaustion from regular activities means your system is overreactive and under-recovered.
- Your breath stays shallow all day. Shallow breathing feeds the stress loop. When your brain thinks you're short on oxygen, it doubles down on alert mode.

The nervous system holds the key to healing and safety is step one.

Have you noticed any of these in yourself lately?

12/10/2025

The holidays can be a beautiful time but also a stressful one. Between family expectations, financial pressures, and social overload, your brain and body can slip into survival mode without you even realizing it.

When you're under stress, your amygdala (the brain's "alarm system") goes on high alert, releasing hormones like cortisol that make you feel tense or anxious. Meanwhile, the prefrontal cortex, the part that helps you stay calm and think clearly, takes a step back.

That's why it can feel harder to stay grounded, patient, or joyful this time of year.

But the good news is that you can train your brain and body to return to calm through simple, restorative practices.

12/09/2025

Feeling tired no matter how much you rest? That kind of exhaustion often runs deeper than sleep. When your mind stays in "on" mode for too long, it can leave you feeling emotionally and physically wiped out.

Here are 3 ways to start recharging your mental energy:

- Build in micro-breaks. Take short pauses during your day, even 3-5 minutes to stretch, breathe, or look out a window helps your nervous system reset.
- Check in with your body. Notice tension in your shoulders or jaw? That's a cue your body needs care. Try unclenching, rolling your shoulders, or doing a slow exhale.
- Let quiet moments count. You don't always need a "self-care day." Little pauses throughout the day can be just as powerful.

You deserve to rest before you hit burnout. Book a session with our team to learn tools that help your mind and body truly unwind.

12/03/2025

Great news for Victoria, BC and all of Canada! Counselling with Kendra Shaw, RSW is now covered by many extended health plans. Specializing in Somatic Parts Work for trauma, chronic pain, anxiety, and more. Book your free 20-minute consult today and start your healing journey with a compassionate, body-based approach. Now accepting new clients in-person and online.

Learn more: https://www.strengthinheart.ca/blog/2025/11/19/extended-health-benefit-coverage-now-available-kendra-shaw-rsw-somatic-parts-work-specialist-in-victoria-bc-amp-online-across-canada

11/28/2025

Ever feel like you're more reactive, weepy, or emotionally "off" after a bad night's sleep? Yup. Here are 5 ways sleep loss actually impacts your emotional regulation:

- You overreact to stress - Even small challenges feel huge.
- You're more sensitive to criticism - Emotional filters wear thin.
- Positive moments feel flat - Lack of sleep blunts joy and connection.
- You snap more easily - Frustration tolerance drops fast.
- You feel disconnected from yourself - Emotional numbness or overwhelm is common.

The good news is you can reset your nervous system, starting with rest.

11/26/2025

"Nothing is technically wrong... but I just don't feel like myself anymore."

Maybe you relate to that.
Maybe you've lost your spark.
Or feel emotionally distant, even from the people you love.
Maybe you're functioning on the outside, but something feels off inside.

That's a valid reason to start therapy. You don't need a crisis to ask for help. Sometimes the quiet disconnection is what needs attention most.

If this feels familiar, let's talk.

11/24/2025

The holiday season can bring joy and emotional exhaustion. If you're someone who feels responsible for everyone else's comfort, here's your gentle reminder:

Co-regulation isn't codependency and your emotional energy is a limited resource.

You're allowed to step away from emotionally charged moments, even if others don't understand. You don't have to be the buffer, fixer, or peacekeeper, especially when it drains you.

Before gatherings this season ask yourself: What do I want this experience to feel like, and what do I need to make that possible?

11/21/2025

If you've been feeling unmotivated, mentally foggy, or emotionally disconnected but blaming yourself for being "lazy" it's time to pause and reframe. What you're experiencing may actually be burnout.

Burnout isn't a lack of willpower; it's your nervous system's response to prolonged stress, emotional overwhelm, or unmet needs.

Here are a few common signs of burnout:

- You feel emotionally numb or "flat," like you're just going through the motions
- You struggle to concentrate or remember things you normally wouldn't forget
- You've lost motivation for tasks, even ones you used to enjoy
- You're more irritable than usual or feel detached from others
- You feel physically and mentally exhausted, even after resting

Burnout is is a signal from your body that it's been running on empty for too long. We can help you explore the roots of burnout, challenge the "push through" mindset, and create space to recover.

11/19/2025

If overthinking has become your default setting, it's not just a habit, it may be how your brain is trying to feel safe.

In therapy, we explore the why behind the thought loops, so you can understand your patterns instead of judging them. From there, we build tools to reduce mental clutter, set healthier boundaries, and reconnect to clarity.

Your thoughts don't have to run the show. Let's quiet the noise together.

11/17/2025

Bullying today doesn't just happen in hallways. It's online, subtle, and sometimes invisible to adults. During school breaks, many teens lose the social structure that keeps them grounded, and distress may surface.

Here are signs a teen might be struggling with bullying or social exclusion:

- Sudden withdrawal or changes in mood
- Avoiding specific activities or online platforms
- Psychosomatic symptoms (headaches, stomachaches)
- Changes in sleep or eating habits
- Declining school performance or motivation

Kids don't always say "I'm being bullied." They show it. A safe therapeutic space allows teens to process experiences, learn emotional tools, and rebuild confidence. It can also help parents understand how to support without overwhelming.

Address

Victoria, BC

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
Saturday	10am - 6pm

Website

https://www.strengthinheart.ca/

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