Phoenix Counseling and Wellness

03/06/2025

dance your heart out ♡ to whatever song fits that day

03/06/2025

Struggling with Anxiety? Let’s Talk Coping Strategies!

Anxiety can feel overwhelming, but there are ways to manage it. Here are a few ideas to help calm your mind:

✨ Grounding Techniques – Try the 5-4-3-2-1 method: Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.

✨ Breathe It Out – Box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) can help regulate your nervous system.

✨ Move Your Body – A quick walk, stretching, or even shaking out your hands can release built-up tension.

✨ Get It Out of Your Head – Journaling or talking to someone you trust can help lighten the mental load.

✨ Limit Stimulants – Caffeine and too much social media can heighten anxiety. Try swapping your coffee for herbal tea or taking a screen break.

At Phoenix Counseling & Wellness, we love finding creative ways to help people manage stress and anxiety.

Is there a strategy I’ve given you that worked? A technique you’ve discovered and loved? Post it here! Let’s build a resource list together.

03/04/2025

When Music Speaks for Us

Ever hear a song and think, Wow, that’s exactly how I feel? Music has this incredible way of putting emotions into words when we can’t quite find them ourselves. Whether it’s heartbreak, healing, joy, or struggle, lyrics can validate our experiences and remind us we’re not alone.

Sometimes, a song can say what we’ve been trying to express for years. It can feel like a hug, a battle cry, or a deep exhale. That’s the power of music—it makes us feel seen, understood, and connected.

What’s a song that’s spoken for you when you couldn’t? Drop it in the comments! ⬇️

For me it's Gotham by DAX at the moment.

03/04/2025

02/24/2025

✨ Ending Sunday with Intention ✨

As the weekend winds down, it’s a great time to pause and set yourself up for a good week ahead. Whether it’s planning meals, setting goals, journaling, or simply taking a deep breath before the Monday rush—small moments of preparation can make all the difference.

What do you do to get ready for the week? Let’s share ideas and start the week strong! 💙

I like to review my week and double check my schedule - "tidy" the house, have a nice bath & climb into a bed with fresh linens and a cup of tea for a game of SUDUKO.

02/13/2025

🌕 Happy Wednesday & Full Moon Blessings! 🌕

Big things are happening at Phoenix Counseling & Wellness! ✨ We’re making amazing upgrades to our billing and booking systems—stay tuned for our official welcome email! 🚀

Not on our list yet? Drop your email below, DM us, or email [email protected] to get early access to our classes, programs, and updates! 📩

💳 Exciting news—we’re adding debit & credit payment options for easier checkouts at the clinic! 🎉 Plus, some other amazing features are coming your way.

Wishing you a day full of clarity, transformation, and all the good vibes this full moon brings! 🌙💛

02/08/2025

📣 Friday Vibes Activated! 🚀

We made it, folks! It’s Friday, the gateway to the weekend—where alarms don’t exist (unless you have kids, then...good luck).

🔹 The to-do list: Survive today.
🔹 The weekend plan: Wing it like a pro.
🔹 The Monday problem: Not ours yet.

Drop your weekend plans in the comments! Will you be relaxing, adventuring, or pretending you’re going to clean the house but actually binge-watching Netflix? 😆👇

Us? Divide and concour - Volleyball tournements and Soccer tournements!

02/07/2025

Anyone else feeling like Thursday is just Friday’s awkward little sibling? So close to the weekend, yet somehow still not the weekend. 🤦‍♂️

Therapist-approved survival tip: Grab a coffee, take a deep breath, and remind yourself—you’ve survived 100% of your worst days so far. That’s a solid track record.

Now go forth and almost finish this week strong! Or at least, make it to Friday in one piece. 😎

02/05/2025

🌿 Some Days We Thrive, Some Days We Survive – And That’s Okay. 🌿

Yesterday, I was on fire. 🔥

I got up early, got the kids to school on time, exercised, handled every appointment like a boss, cleaned up, cooked a solid supper, ( that they ATE) and even tackled the Everest that is laundry.

Today? I came home and climbed straight into bed. Stared at the ceiling for what felt like forever. Supper was cereal. And that’s all I accomplished.

And you know what? Both days count. Both days are real. Both days i gave it 100% it just looked different each day.

Healing, growth, and just being human aren’t about showing up the exact same every single day. all days - we give it our all but what our ALL is changes constantly. Some days, we have nothing left to give. And both are okay. Both deserve kindness.

So if today was your cereal-for-dinner, stare-into-space kind of day—you’re not alone. You’re still worthy. You’re still doing enough.

💛 Be gentle with yourself. You are not the sum of what you accomplish. 💛

02/04/2025

Feeling the February Struggle? We See You.

As parents, it can feel like you're juggling the impossible—balancing work, home, and family life. That overwhelming feeling of being on the hamster wheel? You're not alone.

To support you, we're launching monthly programs designed to create space for connection, relaxation, and community.

Upcoming Events:

Men's Support Groups
Professionally guided and peer-led sessions to share, grow, and support each other.
Therapeutic Vision Boards
Visualize your goals in a creative, healing way.
Sign Night
Create meaningful, decorative signs for your space.
Paint Night
Relax, create, and unwind with guided painting.
Game Night
Rediscover the joy of actual board games in a fun, engaging setting.
Come alone or bring a friend—this is a welcoming and supportive environment for all.

Seats are limited to 10 per group, so don’t wait to secure your spot!

Register Now:
Email us at [email protected] or visit our online portal (coming soon).

02/04/2025

01/31/2025

🌿 Therapy: Because Talking to Your Houseplants Just Isn’t Enough 🌿

Ever feel like your couch is your therapist? It’s comfy, it listens… but it doesn’t actually give feedback (or validate your emotional breakthroughs). That’s where we come in!

At Phoenix Counseling & Wellness, we’re here to help you navigate life’s chaos—with real conversations, real solutions, and maybe a little humor along the way. Because healing doesn’t have to be so serious all the time!

✨ Book a session today and let’s talk—no offense to your houseplants. 😉

📍 https://aws-portal.owlpractice.ca/phoenixcounselingandwellness/booking

01/30/2025

✨ **Take the Night Off – Supper’s on Us!** ✨

Feeling like you need a break? We’ve got you covered! Let us lighten your load - 2 large pizzas and a XL we**ie from Tj's Pizza Prince Albert.

🥘 **Win a FREE Supper for Tomorrow Night!** 🥘

Treat yourself (and the kids) to a stress-free evening – no cooking, no dishes, just good food and good vibes!

Here’s how to enter:
✅ **Like** our page
🔄 **Share** this post
💬 **Comment "DONE"** when you're finished

That’s it! One lucky winner will be drawn and announced **tomorrow**🎉

Who’s in? Tag a friend who could use a night off too! 🍽️💛