Isolation as an Opportunity for Personal Growth & Healing

In nature, isolation, pain & destruction are often a natural part of growth & transformation. We (humans) are part of nature which means that isolation & pain in our lives can serve as a kind of gestation opportunity for healing & significant personal growth.

Pain can give us valuable information about the parts of our mind & body that need attention & change. To fight, resist or avoid pain makes the process more difficult & slows or blocks growth & expansion.

To invite expansive growth & healing into your life you must begin to process the pain that you feel. To process pain you must feel it, you must allow it.

What pain do you feel right now? Sit, slow down, breathe, extend curiosity to the pain, recognize & accept the pain. Ask what it needs right now. What is the pain trying to tell you?

You can transform your pain to strength, & we will show you how!

4 Simple Steps to Offset COVID-19 Anxiety, Numbness & Depression

Have you experienced a racing heartbeat or tightness in your chest when you watch the news or read about COVID numbers?

That’s your sympathetic nervous system fight or flight response reacting to your brain’s interpretation of a threat. On the other hand, your parasympathetic nervous system plays a role in calming your body once a threat is gone or has been resolved.

But, what happens when a threat doesn’t have a real ending? What of you’re in the middle of an ongoing pandemic that you can’t physically fight or run away from? Your stress response can be continually activated which can lead to serious health consequences over time. This can also lead to a hopelessness/helplessness where a person may “check out” both physically and mentally, (i.e. dissociate, feel numb, stuck, or depressed). The good news is that you can intervene to help calm your nervous system.

Research on the vagus nerve, a major nerve in the parasympathetic nervous system, has shown that people can tune into their nervous system to trigger calmness and return to “rest and digest” – even during chronic stress (The Polyvagal Theory, Dr. Stephen Porges).

Part of the vagus nerve (the ventral vagal nerve), also known as the social engagement system, can be used to trigger calmness in your nervous system. This upward network connects the brain, lungs, neck, throat and eyes which means that deep breaths, throat gargling, humming, smiling or making eye contact can all send messages to the brain that it’s okay to relax. Once you have calmed your nervous system, your prefrontal cortex can engage again and you will be able to more clearly think and process what is happening, rather than shut down.

Here are 4 steps to activate your ventral vagus nerve to regain a sense of calm and avoid dissociation, numbness and feelings of depression – even when COVID-19 is overwhelming you:

1. Tune into how your body feels

If you don’t know how your body feels when you’re stressed, then it’s hard to know when it’s time to give your nervous system some rest and relaxation. How does your body feel when you are calm? What physical sensations occur when you begin to feel stress? Do you notice your shoulders tense when you watch the news or read something about COVID? That tension can serve as a reminder to practice compassionate self-care in that moment by breathing and rolling the shoulders. This act of self-care will relieve the buildup of tension and physical pain as well as signal to your ventral vagus nerve that you are in a safe place.

2. Use your breath

A powerful way to self-regulate is through mindful breathing. Deep breathing stimulates the ventral vagal system, and reduces cortisol (the stress hormone) (2017 study). Exhaling longer than you inhale can also aid this process to promote the rest and digest response.  

3. Connect with people

Connection with other people, and even self-compassion, can also activate the ventral vagal network. The key is to establish a sense of safety and connection that will cue your body to relax. This can be done through making eye contact (in person or via video), or even by imagining someone or something (e.g. a pet) that you trust and the feelings of safety and connection that they bring to you. Really imagine, and breathe in those feelings and let your body experience them. This can also be done with cues in your environment, things in your home, that signal to you that you are safe. The function of this is to bring your attention to the present moment (i.e mindfulness).

4. Harness anxious thoughts

What is the story that you tell yourself about the stress in your life? This story determines how your body will respond. For example, rather than thinking about isolation or social distancing as being stuck at home indefinitely, try to view it as a temporary effort to contribute to public health, and an opportunity to slow down in your life. This process of steering your thoughts toward a more hopeful direction can lead the brain to communicate calm to the vagus nerve, and then to the organs and systems along the way.

Contact us for more mental health support to cope with COVID-19!

What If No One Had The Power To Trigger You?

“What if no one had the power to trigger you, not because you were closed down, shut down, or isolated, but because you were totally aware of yourself?”

Emotional “stuckness” is one of the roots of anxiety & depression. Dr. Gabor Maté describes the “archaeology of the mind” as getting to know your authentic self so that you can diffuse triggers and find emotional liberation. This is a foundational piece of Strength in Heart Counselling’s practice philosophy.

Contact us to release the past & embrace your potential!

A Self-Worth Hack You Can Start Today!

Practicing gratitude helps rewire the brain and body to think and feel more positively. It’s scientifically proven that gratitude reduces stress, anxiety, depression, pain, and builds an overall rapport of satisfaction with one’s life (evidence). Gratitude helps enhance self-esteem, therefore driving productivity and performance on a day-to-day basis (evidence).

A levelled up version of a general gratitude practice is self-gratitude which can be the catalyst to significant, lasting change in your life. Being grateful for people and enjoyable things in your life is important, but self-gratitude is even more helpful.

A self-gratitude practice helps us to recognize and know our worth. Redirecting your gratitude inward enables you to tap into your personal pride and joy which all too often relies on unpredictable, sometimes toxic, external sources of validation.

Here are some ways to build a daily self-gratitude practice:

1.     Journal:

““Loving yourself isn’t vanity. It’s sanity.”
”

— Andre Gide

Each day write down a few things about yourself that you’re grateful for, not something someone else said or did, but something about you. This might feel a bit uncomfortable at first – that’s good – that means it’s working! Deep personal growth is rarely comfortable. Once you can let go of the societal stigma that tells us that this sort of practice is “vain or selfish”, self-gratitude will become a habit that will enable you to have more fulfilling relationships with yourself, and others.

You might find it helpful to guide your journaling with these questions: 

·      What went well for me today; and what qualities about myself am I grateful for?

·      What did I learn about myself today?

2.     Meditation:

This can be done with your eyes closed or even as you shower or drink your morning coffee. Try to plan a moment each day to breath in and breath out and think of one thing about yourself that makes you grateful. Maybe it’s finding humour in something that lightens up a dull or dark mood that day. Maybe it’s getting out of bed and showering. It could be making the choice to seek therapy, taking the dog for a walk, or …anything that you do for yourself. Finding that daily stillness to reflect on your qualities, or what you’ve done for yourself, will become as natural as breathing.

 3.     Gratitude jar:

Get creative with your gratitude journaling and use a gratitude jar instead. Throughout the day or week, write down on post-it notes what you feel the most self-gratitude for and compile them in a jar. Every time you take a look at the jar you will be instantly reminded of how much you have to be grateful for and how much more you can still add to it.

4.     Accept compliments:

““The deepest principle in human nature is the craving to be appreciated.” 
”

— William James

Okay, now this is one that used to be very difficult for me (& sometimes still is depending on the context). Practice simply saying “Thank You” when given a compliment by someone else instead of rushing to dismiss or downplay it. Allow your body to feel the joy of those kind words and try not to question it. Try to consider a compliment as a gift that is given to you, and allow the person who gives you that gift to enjoy your gift of gratitude.

You can also take this a step further and write these down in list form or on pieces of paper to add to that jar. Refer back whenever you’re feeling down for a quick reminder of why you deserve to be grateful for yourself.

5.     Say it out loud!

Begin or end the day by saying your self-gratitude out loud. Whether it’s when you first open your eyes or in the shower, research has shown that saying positive affirmations aloud has lasting effects and increases motivation. By saying what you’re grateful for out loud, the sentiments will become more tangible and you’ll start to not just say them, but believe them, too!

-Written by Carla Mae Leuschen

How often do you wonder, "Who am I really?"

A large piece of the Strength in Heart philosophy is that the experience of negative life events can block our natural ability to transform our pain into strength. This is largely supported by the compassionate work of Gabor Maté as described below.

As humans we have two basic survival needs:

1. Attachment, or connection to others (especially our caregivers when we’re children)

We are creatures of attachment! We have to connect and attach otherwise we won’t survive.

Attachment is not a negotiable need.

2. Authenticity, or connection to our authentic self

This means knowing what we feel and being able to act on it; being tuned into our intuition or how our heart & gut feels.

How long would you survive in the wild without listening to your gut feelings?

What happens when these two survival needs are in conflict?

If a child experiences an event where their attachment to a caregiver is threatened by the child’s authenticity the child will naturally cope by sacrificing their authenticity for the attachment (the attached short video describes this very well).

Later in life this can show up as feeling disconnected from one’s identity or intuition, low self worth, like a “people pleaser”, dissatisfaction in relationships, feeling emotionally blocked or alone, depression, anxiety, addiction, and more. The antidote to this is reconnection with the authentic self, to process and express traumas & default coping mechanisms so that new more healthy coping mechanisms can be adopted.

Are you in touch with your authentic self & the strength in your heart?

At Strength in Heart Counselling we specialize in guiding and supporting you on your journey back to your inner strength.

A Human Bill Of Rights … & Corresponding Responsibilities

Right now seems like a good time for a reminder of how to love ourselves and others in relationship!

I have a right to:                                                          I have a responsibility to:

Be treated with respect _______________________Treat others respectfully

Not let others control me______________________Not control others

Accept my feelings without judgment ____________Accept the feelings of others

Stand up for my rights _______________________Respect the rights of others

Express my needs and wants____________Accept the wants and needs of others 

Love myself unconditionally __________________Love others unconditionally

View my needs as important ____________________Accept the needs of others

Accept myself for who I am __________________Accept others for who they are

Change myself _______________________________Not try to change others

Set boundaries and limits with others_________Respect the boundaries of others

Accept my feelings without judgment _________Be non-judgmental with others 

Make mistakes and even fail ______________Not critique the failings of others

Ask for help______________________________________Offer help

Have privacy and my own personal space ___Respect the personal space of others

Set my priorities _________________________Respect the priorities of others

Say ”no” without feeling selfish ___________________Accept “no” from others

Follow my dreams, interests and passions ___Support other’s dreams and interests

Feel weak __________________________________Accept other’s weaknesses 

Not live up to others expectations ______________Not place demands on others

Be forgiving of myself______________________________Forgive others

Seek others that support my growth _____________Support the growth of others

2016 Judith Belmont. 150 More Group Therapy Activities & Tips, www.belmontwellness.com.

Learn how to feel love again - Free 10 day Lovingkindness Challenge!

Free guided meditation practices to help you cultivate love, compassion, joy, and equanimity!

“If we learn to pay attention in a different, more open way—seeing the good within ourselves instead of just fixating on what we don’t like, noticing those we usually ignore or look right through, letting go of categories and assumptions when we relate to others—we are creating the conditions for lovingkindness and compassion to flow.”

— Sharon Salzberg

Lovingkindness meditation is a centuries-old practice that helps us overcome our sense of separation from each other and bring everyone into the space of our unconditional love and compassion. For anyone looking for ways to find solid ground and greater serenity during our turbulent times, these practices are an entry point for both newcomers to meditation and lifelong practitioners.

Join esteemed teacher Sharon Salzberg on Youtube for the 10-Day Lovingkindness Challenge: Guided Meditation Practices to Help You Cultivate Love, Compassion, Joy, and Equanimity. 

My soul tells me...

Thank You, Will Pegg, for the Strength of Your Heart!

Almost another year has gone by since the passing of my dear mentor and friend Will Pegg. The value that Will brought to my life and career is much more than I can fully describe. He taught me many things, but at the root of it all was the deep learning that only this moment is guaranteed, and that if we can connect with the strength in our hearts, then each moment can be filled with hope, love and acceptance.

I wrote this letter to him 1 year ago, and it still perfectly describes how I feel. I am so very grateful for him!

“Dear Will Pegg,

One year ago you passed onto your next stage of being. Since then some of the last things that you said to me have spun around and around in my head and heart. That last conversation went something like this:

“listen, what the world needs now is love! – isn’t that the perfect thing for your counselling practice website, in a banner or something? That was a song, what year was that? 1964? No I think it was 1965…anyways, dear one, remember whenever you go to that place that you know in your heart, I’ll always be there.”

I’ve often laughed at those words, at how typical of you it all was – even in your last hours giving me the support and love that I needed to follow my dream of starting a private counselling practice. No matter what was going on for you or me, you never wavered in your support of my dreams, and it is you that I have to thank for finding the strength and courage to take the risks that have led to a career more fulfilling than I could ever have imagined!

In the time that I knew you we often talked about how some day I would take the leap and open my business. In the months leading up to your passing I had vivid dreams of you as a lion friend of mine. I remember telling you about this, and you laughed, but you didn’t seem surprised at all. After that, I came up with the name of my counselling business – “Strength in Heart” - a result of brainstorming on the idea of the lion (you).

After your passing I came up with my Strength in Heart logo and began what is now a thriving counselling practice! The logo is a lion and a hummingbird (both have incredibly strong hearts!) in the shape of a heart. The reason for the Lion is obvious, and I added the hummingbird to symbolize all of the hummingbird love that you and Louise have around your home – including the live ones in your back garden! I remember sitting there with you watching them glide and dive around. The humming and whirring of their wings would shift my mind for a moment from sadness to awe and peace.

Over the past year I have felt your love and support often. At first I despaired over losing you, my strong lion friend, but soon I began to notice the echoes of you throughout my life and work – you are still an incredible source of support to me! I love you and still miss you dear one, but as you said, I carry you, and your strength, in my heart.”

Stressed Out? Here are 8 Ways to Feel Better!

·      Change your perceptions, change your life.

Focus on what can be changed, not on what can’t. It is not the events in our life that have negative affects on our mood and experience – it is our reactions. Remember that thoughts, interpretations and assumptions are not actually facts or reality! What is the story that you’re telling yourself that is preventing you from moving forward, and “getting over” the event?

·      Try to think more positively.

Stress can be positive! If we put a negative spin on it, then it will be negative. The average person has over 50,000 thoughts per day. If even only 10% are negative, then that’s 5,000 negative thoughts per day! Start the day with the intention to think positively about your stress.

·      Don’t forget the importance of humour!

When under stress, a sense of humour is often one of the first things to go. Smiling, laughing, and looking at the light side of life can do wonders for our mental health.

·      Take care of yourself mentally and physically.

Nurture and nourish both your body and your mind. Eating well and exercising will help you keep your stress under control and you will feel healthier in mind and body.

·      Practice compassion. Don’t be too hard on yourself—or on others.

People who truly like themselves and look for the good in others are far less stressed than people who are judgmental. Accept imperfections and mistakes in yourself and others with kindness and compassion. No one is perfect – that’s part of the human condition!

·      Focus on what is in your control, not what is beyond it.

Those who focus on what is in their control are more resilient and more likely to grow from stress.

·      Challenge and commit yourself to do what you love.

People who are energized by pursuits they love and to which they are committed are generally more resilient. Take interest in some activities that contribute to making the world a better place.

·      Connect with others—don’t isolate!

Establishing meaningful, authentic and supportive relationships with people, family, friends, coworkers, and neighbours can reduce negative stress a lot. Vulnerability helps to manage stress and build resilience.

Adapted from Tips for Managing Stress-Not Carrying It! By Judith A. Belmont

Free counselling for British Columbians!

Did you know, that if you have been involved in a motor vehicle accident in British Columbia, or have witnessed one, you are likely eligible for 12 free counselling sessions? It’s true!

Strength in Heart is an approved ICBC counselling service provider which means that we work with clients whom have been involved in, or witnessed, a motor vehicle accident – and it doesn’t matter who was “at fault” for the accident.

We also advocate to ICBC for clients to receive the support that they need to return to their state of mental wellness previous to the accident. Generally, ICBC will initially fund 12 counselling sessions but additional sessions can be applied for.

To qualify you need to have an open claim with ICBC, and either a claim number, or a lawyer that you are working with. For more information on how to apply for ICBC coverage please see the drop down FAQ list here or contact us.

Meet Ruby Tuesday, Strength in Heart's Emotional Support Assistant!

It’s Tuesday, so please meet my therapy assistant, Ruby Tuesday! She often sits at the front door eagerly awaiting the next in person client. Ruby is a hypoallergenic breed and she assists many of the in person client sessions.

I adopted her when she was a bit over three years old. I’m not sure what she went through in her life before, but when I met her she was somewhat feral and shook and shivered with anxiety almost all of the time. She didn’t even know how to be held! However, over the past five years or so she has begun to have mostly calm and happy days. Her presence in the counselling room provides a valued additional layer of emotional support for some of my clients! 

Where are You? A Poem Called "Lost"

Lost (David Wagoner, from Collected Poems 1956-1976)

Stand still. The trees ahead and bushes beside you
Are not lost. Wherever you are is called Here,
And you must treat it as a powerful stranger,
Must ask permission to know it and be known.
The forest breathes. Listen. It answers,
I have made this place around you.
If you leave it, you may come back again, saying Here.
No two trees are the same to Raven.
No two branches are the same to Wren.
If what a tree or a bush does is lost on you,
You are surely lost. Stand still. The forest knows
Where you are. You must let it find you.

Ultimate Guide to Find a Psychedelic Integration Therapist (online & in person)

Choosing a psychedelic integration therapist in Victoria BC or for online video or telephone sessions is a big decision. It is critical that you find someone who is well qualified and a good fit. Psychedelic experiences can open up your emotional perception which, if supported by the right therapist, means that you will be more likely to integrate important and profound insights into your daily life, for long lasting, meaningful change (this includes microdosing). On the other hand, if your psychedelic experience is not supported by a qualified, good fit therapist, you may be less likely to integrate your insights into positive change or growth.

The most important part of the entire psychedelic psychotherapy experience are the intention and integration stages. If these processes are not effectively supported important insights may not be experienced, understood or remembered.

Here are 5 important questions to investigate in your search for a qualified and good fit psychedelic integration therapist:

“It changed everything when I began working with someone who had personal experience with psychedelics and could help me recall what had happened to me during my trips.

”

— Shelby Hartman

1.     What are their qualifications as a therapist?

2.     Do they have specific training in psychedelic therapy, guiding, or integration?

3.     Why do they specialize in psychedelic integration?

4.     Do they have personal experience in psychedelic journeying?

5.     What is their general process and the recommended number of sessions?

For more information on the goals of psychedelic integration counselling and our process please read this.

 While you’re asking or researching these questions, also ask yourself: what is my comfort level with this person? Did the therapist “get” what I was saying? Did they ask for clarification and avoid making assumptions or misinterpretations? 

Overall, it’s always best to go with the person whom you connect with - listen to your heart and gut!

Ready to find the best Victoria BC and online Psychedelic integration therapist for you? Contact us today to set up an appointment.

How a White, Settler Counsellor Supports Social Justice

“In my class and place, I did not see myself as a racist because I was taught to recognize racism only in individual acts of meanness by members of my group, never in invisible systems conferring unsought racial dominance on my group from birth.”

— White Privilege: Unpacking the Invisible Knapsack by Peggy McIntosh

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I would like to acknowledge and thank the Lkwungen People, also known as the Songhees, Esquimalt, and Beecher Bay First Nations communities, for allowing me to live, work and play on their lands. I also give thanks to the ancestors, supernatural ones, hereditary leaders and matriarchs, creatures big and small for looking after the rich resources and cultural teachings of this beautiful land.

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Racism is an insidious, pervasive product of dominant power relations in our Western society. If you are a white person in this society you have both witnessed and have been complicit in racism - yes, you have played a role in racism (whether you’re aware of it or not, you have).

The first step is admitting it. Yes, this is extremely painful for some of us to realize, but we must not commit to our guilt, or engage in “races to innocence” which further supports racism. A “race to innocence” is when someone focuses on their own oppression and trauma which blurs their recognition of the oppression of others, and their own role in that oppression (Fellows & Razack, 1998 as cited in Chapman, Hoque & Utting, 2013). It is our responsibility (as white people) to choose to move forward in a more informed, anti-oppressive/anti-racist way, cognizant of the role of our privilege.

Carla Leuschen, MPA, MSW, RSW

Owner & Counsellor, Strength in Heart Counselling

The next step is critical reflection. I’m a white woman. And yes, I admit it, throughout my life I have both witnessed and been complicit in racist narratives. However, through the progression of my life and career, I have learned to adopt an “anti-oppressive” perspective which now informs my life and my work as a counsellor. Anti-oppressive practice values the recognition and critical reflection of ones’ own complicity in oppression as well as the unlearning of internalized dominant narratives (McIntosh, 1989; Sawyer, 1989).

Critical self-reflection is the analysis of one’s positionality and life experiences to gain insight into how layers of disadvantage and power overlap and intersect to form perceived knowledge and identity (Heron, 2005). As part of my practice, I regularly critically reflect on the intersectionality of my privilege and internalized oppression and how this interplay affects my identity and ability to practice in a socially just way (Heron, 2005; Weinberg, 2015). This self-examination enables me to question my beliefs, thoughts and behaviours which supports my ability to take responsibility for my oppressive complicity as well as to resist reproduction of dominant power relations.

“Reflective practices offer us a way of trying to make sense of the uncertainty in our workplaces and the courage to work competently and ethically at the edge of order and chaos...
”

— (Ghaye, 2000, p.7).

For example, I was raised in a small Canadian prairie town where patriarchy and whiteness were the norms which early on led to feelings of inadequacy as a woman (internalized oppression). By reflecting on my life through a lens of privilege I recognized that my internalized narratives of female inadequacy led to an early lack in self-confidence which contributed to my internalization of racist norms (internalized domination). In other words, in a subconscious attempt to offset my feelings of powerlessness as a woman, I internalized normative racist ideals as a white person. However, I now use that experience to inform my work from an anti-oppressive/anti-racist perspective which allows me to support and empower my clients (and myself) toward social justice.   

Take conscious action toward a non-racist identity. What this all means is that I am consciously committed to continually unpack and unlearn racism and oppression in my life and work. I constantly question how my actions and thoughts benefit me or support my western ideologies rather than benefit my clients. Based on this, one of the first things that I explain to a client when I meet them is that they are the expert of their own worldview and life story which means that they will guide their therapy (with my support and space). I also do my best to work with clients from a relational standpoint which means that I sometimes share my own relevant personal life experiences so that we can authentically connect across our differences. If disconnection (e.g. segregation, borders, binaries, etc.) is at the root of oppression and suffering, then re-connection with each other is the antidote!  

What is your privilege? What is your oppression? How do these intersect to produce racist ideals in your worldview? How can you move forward in a good way?

Here are some things that you can do to build and support your non-racist identity:

·      Recognize when “races to innocence” show up

·      Commit to unlearning your internalized dominance/beliefs of normative ideals

·      Recognize and explore the value of cultural differences (rather than manage or ignore)

·      Engage in anti-racist activism and practices

·      Don’t “learn off the backs of the oppressed” – educate yourself!

• White Privilege: Unpacking the Invisible Knapsack by Peggy McIntosh

• Cultural Perspectives Training this July

• Kuper Island Documentary

• Truth & Reconciliation

• Protecting the Sacred Cycle: Indigenous Women and Leadership

• Indigenous women authors to read

·      Don’t steal the voice of the oppressed – Tell your own story. How does your learning and unpacking of racism make you feel? What is your complicity? How will you move forward in a good way?

We can all do this!

References

Chapman, C., Hoque, N., & Utting, L. (2013). Fostering a personal-is-political ethics: Reflexive conversations in social work education. Intersectionalities: A Global Journal of Social Work Analysis, Research, Polity, and Practice, 2(1), 24-50.

Heron, B. (2005). Self‐reflection in critical social work practice: Subjectivity and the possibilities of resistance. Reflective practice, 6(3), 341-351.

McIntosh, Peggy. (1989). White privilege: Unpacking the invisible knapsack. In Gender Through the Prism of Difference. Oxford University Press. pp. 278-281

Sawyer, Janet. (1989). Internalized dominance. Quarterly Interchange Exchange, 1(4), pp. 16-23. 

Weinberg, M. (2015). Professional privilege, ethics and pedagogy. Ethics and Social Welfare (ahead-of-print), 1-15

What REALLY Matters to You?

How do you want to live your moments? Is your life in alignment with this? Are you happy?

Your heart knows the answer.

Start to tap into your heart's knowledge with this short meditation by Tara Brach. “Reflection: The Compass of our Heart (9:07 minutes)”

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Strength in Heart Counselling supports clients to re-access the strength in their hearts so that they can release the past & embrace their potential!

Specialized in depression, anxiety & psychedelic integration.

5 Common Myths About Online Counselling Therapy (Telehealth) – BUSTED!

1.     “Online therapy is expensive or complicated to set up” - FALSE

You might assume that online therapy requires expensive or difficult to use equipment, but it doesn’t! All it takes is:

· Webcam (most laptops have one built in)

· Reliable internet connection (fast enough for video)

· Headphones with an integrated microphone (optional & the headphones that you use for your cell phone should work)

· Strength in Heart uses a simple, user-friendly application for online counselling which does not require any downloads

2.    “Online therapy isn’t effective” - FALSE

Of course, counselling in general is not effective for everyone, all of the time, but a large body of research has found that online therapy works just as well as in-office therapy for a wide range of conditions and issues. What does have a significant impact on the effectiveness of counselling therapy is the quality of relationship between client and counsellor.   

3.    “My insurance company won’t cover online therapy” - FALSE

In most cases, insurance is not a barrier to access online therapy. During this time of COVID-19 social isolation, and as the usefulness and effectiveness of telehealth counselling becomes increasingly clear, more insurance companies accept online therapy. The best approach is to check with your company whether they cover online therapy or not – it’s likely that they do, or that they will make a COVID-19 allowance.

4.     “Counselling should be either in-office or online therapy – not a mix” - FALSE

Counselling in-office and online can actually complement each other well. A mix of both approaches can enable clients to have more schedule flexibility which is often convenient for rural or remote clients, parents, those who travel for work, or commuters.  

5.     “Online therapy is not private” - FALSE

Counsellors such as Registered Social Workers, Registered Clinical Counsellors and Registered Psychologists all adhere to strict professional and ethical client confidentiality codes. This means that all of your information (including video and audio messaging data) is safely stored and encrypted.

Strength in Heart Counselling treats all aspects of your personal information with the greatest care and takes active steps to protect your information. As per our professional college requirements, we securely store client/clinical information on our online practice management system, Jane App, a North Vancouver-based company with secure servers in Canada. This system has a private server bank located in a secured SOC2, Type2-certified data centre, and all data is backed up regularly on secondary servers in Western Canada.

In addition to storing your information in Jane App, we also conduct online video counselling through Jane App. Each video session is encrypted using 256 bit encryption when sent between our devices and the system’s servers. Sessions are anonymous and are never recorded or stored.

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Question to the sick by a Native American Medicine Man: “When was the last time you sang?”

Each day I try to read an entry from Mark Nepo’s “The Book of Awakening”.  Today’s entry is particularly relevant to what is going on in the world right now with COVID-19.

“We often underestimate the power of giving voice, but it is real and sustaining. It is the basis of all song. It is why prisoners break into song. It is why the blues are sung, even when no one is listening. It is at the heart of all hymn and mantras.”

Now more than ever, we need to listen to what is pressing on our hearts and give voice to it. Sigh, mumble, talk, cry, sing, whatever your heart needs to express to heal!

Coping with COVID-19 Isolation

We are in an interesting and potentially stressful time. The COVID-19 crisis has impacted all of our lives, and has led to anxiety and fear in many of us. Although we may be physically isolated, we are not alone, we are in this together! We all need to stay present when the fear shows up and face it with courage, intelligence and care. We don’t have to let the fear and anxiety further isolate us.
 
How do we do this?

Practice Compassion

We need to have compassion for ourselves and others as we make our way through this. It’s also important to recognize that each of our experiences throughout this time will be different, but equally as valid. Do you feel energized and motivated to be healthy and active right now? Great, but don't forget to give yourself some downtime to feel your feelings. Do you feel unmotivated and stuck on the couch eating comfort foods? That's okay too, but don't commit to it. It’s also okay if you feel both of these things (and others), if you sit somewhere in between them, or if your feelings oscillate day to day or even minute to minute. Allow yourself and each other to be how you need to be right now.

Practice Daily Mindfulness

It’s more important now than ever to make sure that we’re all well resourced in terms of safety, strength and connection. We also need to focus on responding rather than reacting to our experiences and take a daily responsibility for our wellbeing. Together we can tune into the joys and simple things that make us alive and connected. We can do this by asking ourselves daily questions like:

• What am I grateful for today? 

• What brought me joy today?

• Who am I checking in on, or connecting with, today?

• What expectations of myself and others can I or have I let go of today? 

• What is most important to me in this moment?

• How can I connect with nature today?

• How can I move my body & sweat today?

• How can I be creative today?

• How can I stimulate myself mentally today? 

Below you will find a list of online resources to support you in some of these practices.
 
I’m working my regular hours via video and telephone, so if you need support I’m here. Reach out to me at anytime via email, phone or text. We’re all in this together and we’re going to get through this together! 

Take good care of yourselves,
Carla

"Magic & power don’t come from contemplating all that lies ahead, how much needs to be done, all that might go wrong, whether we’ll get through. That's fear."

Fear overwhelms. The present moment brings peace. Feel what you need to feel & let it go. 

-Melody Beattie, "Journey to the Heart"

Online Resources:
 

Self-Compassion Meditations & Exercises

Guided meditation from Michael Sealey "Let Go of Worries & Strengthen Health"

"Eye of the Hurricane" Meditation 

Tara Brach Meditations & Talks for Pandemic Support

Free Mindfulness Resources to Find Calm and Nourish Resilience During the COVID Outbreak

Heart-Opening Visualization

Life-Hack: 25 Best Self Improvement Books to Read No Matter How Old You Are

Top Personal Development Reads This Year (Last updated March 2020)

Authentic Self-care

Redwood National Park 4K Virtual Hike

Yoga with Adriene, free yoga classes online for almost any focus

Fitness Blender: Free Workout Videos

The Lifeline Canada Foundation Apps For Your Brain 

Courage Practice to Build Self-Confidence

Talking to Children About COVID-19

Radical Compassion Free E-book

Beyond Anger: How to Hold On to Your Heart and Your Humanity in the Midst of Injustice Free E-book

“Dis-connection” leads to “Dis-ease”. Connection is the Antidote!

Disconnection from our selves, others, & nature is at the root of our suffering. We all have a natural, infinite inner strength that transforms pain & supports our physical, mental, & spiritual health. Negative life events can cause us to disconnect from this power which leads to dissatisfaction & disease. 

We empower clients to push the boundaries of “normal” & re-connect with their inner strength & resiliency so that they can live their life with balance, connection & vitality.

Specialized in anxiety, depression & psychedelic intention/integration counselling

It's time to release the past & embrace your potential!