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Ashley Greensmyth
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Registered Clinical Counsellor
Registered Clinical Counsellor

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There is a common misconception that being mindful simply means becoming more self-aware. Raising your awareness is an essential part of mindfulness practice, plus mindfulness incorporates a nonjudgmental observation of your current state of being. This RAIN exercise promotes a mindful and compassionate experience of your emotional state that you can use when you feel stressed, anxious or overwhelmed. Begin by taking a few deep breaths, and then tune in to your experience. #shareableag #mindfulness #therapy #mentalhealth #wellbeing #counselling #selfcare #therapytools #grounding #psychology
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Pause. Breathe calmly for 45 seconds.
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Breathing is a key component in our body’s response to stress and relaxation. Intentionally slow breathing for just 45 seconds can significantly reduce your brain’s output of the stress hormone cortisol.
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When you’re feeling keyed up, nervous, scared, worried or stressed, you generate cortisol and your breathing often becomes quick and shallow.
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Intentional slow breathing sends a signal to your brain that you’re calm, which stops the production of cortisol and allows your body to relax naturally.
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Tune in to your breathing and give yourself 45 seconds. Whether you think you need it or not, your body will thank you for the break.
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Inspo: Vibrant Happy Women podcast by Dr. Jen Riday https://buff.ly/2RExp77 (📷 source unknown)
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#therapy #counselling #meditation #meditate #breath #burnabycounselling #vancouvercounsellor #anxiety #depression #stress #calm #mentalhealth #wellbeing #wellness #psychology
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Lack of motivation is a real downer. Not only do you feel slowed, sluggish and stifled, your inner voice can turn against you, creating a sense of feeling stuck and even helpless.
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Do you feel unmotivated or want help achieving your goals? A healthy dose of coaching from a counselling can help set you up for the success you deserve and crave!
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#therapy #counselling #burnabycounselling #vancouvercounsellor #anxiety #depression #stress #calm #mentalhealth #wellness #psychology #success #motivation
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Do you feel anxious and have challenges with sleep? Sleep loss is often a precursor for anxiety and anxiety disorders, and anxiety also often leads to sleep loss. It's a vicious cycle.

"Poor sleep seems to put the brain on-guard by triggering spikes in stress hormones like cortisol, producing an early a.m. “anxiety bloom” even before the day begins... Sleep therapy could reduce anxiety in non-clinical populations as well as people suffering from panic attacks, generalized anxiety disorder, PTSD, and other conditions."

Read more in this article from @PsychologyToday : Understanding the Connection Between Sleep and Anxiety
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“Do you fight about the same issue again and again? Do you keep repeating your thoughts and point of view, hoping that if you say it a different way your partner will finally understand where you are coming from? One way to get past having the same conversation over and over again is to try to gain perspective by looking at the conflict from a different point of view.” #couples #selfcare #therapy #counselling #burnabycounselling #stress #calm #mentalhealth #psychology

3 Ways to Gain Perspective During Conflict
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#TherapyFAQ I always tell clients that the more frequently you attend counselling, the faster you can experience relief from symptoms and see significant positive change. Certain personal factors may influence how often you can attend counselling, such as finances, scheduling, arranging child care and co-ordinating with your partner.
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Other factors that can influence how frequently you attend therapy may include doing a regimented, manualized therapy such as CBT, attending a therapy group that meets on specific dates and times and your counsellor’s recommendations. For example, your counsellor may suggest after a heavy emotional session to meet sooner than in one week’s time. You might also choose to attend therapy more than once a week if you have a lot of material you want to talk through.
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How often you see your therapist is ultimately up to you. Remember to gauge your expectations for change on how frequently you can attend counselling. Often it is helpful to attend weekly until you feel symptom relief, and then space out your frequency to every other week to practice your new tools for longer periods, then move to every three weeks, and then you may want to check-in once a month to help maintain your gains from therapy.
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Discussing your intended therapy schedule with your counsellor can help them understand your pace and will also give your therapist a sense of what to focus on in session. For example, starting therapy and attending only once a month or very infrequently isn’t likely to lead to significant change very quickly, however your therapist can make recommendations such as techniques, worksheets and books to read that may help you between sessions.
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#therapy #counselling #burnabycounselling #stress #calm #mentalhealth #wellbeing #wellness #psychology
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As the year draws to an end and 2019 draws close, people often reflect on their year and set resolutions for the new year.
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The most common New Year's resolutions are to exercise more, eat healthier and save more money. Some people decide to focus on self-care (e.g., sleep), make new friends or learn a new skill. Do any of these sound familiar?
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Approximately 80% of New Year's resolutions fail by February for any number of reasons. If you’re making resolutions, I encourage you to reflect on your BIG WHY this New Years Eve day- WHY are you setting these goals now? Do you feel pressure? Is it coming from within, or might it be from an outside source? What is your self-talk like when you think of the changes you want to make?
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The world is hard enough without the additional pressure of a looming new year as a reason to push yourself into making goals. Change is a process, not a destination. You can set goals at any time and move at any pace that works for you. 🌿
When you’re ready, here are some tips to help you reach your goals: set goals that are SMART- Specific, Measurable, Attainable, Realistic and Time-limited. For example, instead of “improving self-care,” pick a specific activity you want to incorporate, like getting 8 hours of sleep per night every night in January. This is SMART!
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Creating accountability can also help you to reach your goals- tell your family & friends about your plans. This can help solidify your commitment and your family and friends can help support you.
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Talking to a counsellor can also help you set goals, build accountability, track your progress and overcome any obstacles along the way. I’m here whenever you are ready.
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#newyearsresolution #newyearnewyou #therapy #counselling #burnabycounselling #vancouvercounsellor #anxiety #depression #stress #calm #mentalhealth #psychology
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#TherapyFAQ Similar to MSP, if you have extended health insurance coverage, your insurance company may provide partial or full reimbursement for counselling services.
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Since coverage is different for each insurance company, you will need to contact your benefits plan administrator or the insurance company directly to find out what your coverage includes. Some insurers will cover a Registered Clinical Counsellor (RCC) or Canada Certified Counsellor (CCC), while others might only cover Psychologists or Social Workers.
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If your plan doesn’t currently cover counselling, you may be able to ad#therapy #counselling #burnabycounselling #stress #calm #mentalhealth #wellbeing #wellness #psychology d it by asking your insurer to include counselling coverage. You also consider asking your benefits administrator/Human Resources to add counselling or an EAP (Employment Assistance Program) to your health coverage.
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#therapy #counselling #burnabycounselling #stress #calm #mentalhealth #wellbeing #wellness #psychology
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This important, wholehearted message comes from an impassioned email from Dr. Kristin Neff: "We need love in our hearts so we don’t perpetuate a cycle of anger and hate, but we need fierceness so that we don’t let things continue on their current harmful path...The next time we are at the grocery store with a rude check-out person, or in a conflict at work, or confronted with a difficult life challenge, we need to turn inward and call up both yin and yang self-compassion in a balanced manner. We need to learn to use caring force to change ourselves and our world. Now is the moment."
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#TherapyFAQ You might be wondering if counselling services are covered by MSP. (medical Services Premium). Currently most mental health services provided by a counsellor that are sought out without a hospital referral are not covered by MSP.
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Counselling usually isn’t covered by MSP unless you have been referred through a hospital program or mental health team. In these cases, you may be referred to a psychiatric group or specialized treatment program.
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Did you know: An organization called FACT BC is pursuing the regulation and development of the College of Counselling Therapists for British Columbians that could potentially see voluntary counselling as one day covered by MSP. You can read more about it on the FACT BC website.
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#therapy #counselling #burnabycounselling #vancouvercounsellor #anxiety #depression #stress #calm #mentalhealth #wellness #psychology
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