Expert Virtual Psychotherapy Services for Hamilton, Stoney Creek, and All of Ontario

📝 If You Fear Rejection, Try This… Do you struggle with rejection? That gut-wrenching feeling when you’re left on read, turned down, or feel like you don’t belong? 😣 Rejection can trigger deep fears of unworthiness, but it doesn’t define your value. ✨ Introducing: The Resilience Journal ✨ Instead of spiralling, use this journal practice to reframe rejection and build self-worth: 📖 1. What Happened? → Write down the situation objectively.
💭 2. How Did I Feel? → Name your emotions and any negative thoughts.
🔄 3. Reframe the Story → What’s a healthier perspective? (e.g., “Rejection is redirection.”)
💡 4. What Did I Learn? → Growth always follows setbacks!
💪 5. Small Wins → List a moment today when you showed resilience. Remember: Rejection isn’t proof that you’re unlovable—it’s just a moment, not a measure of your worth. #RejectionResilience #FearOfRejection #SelfWorthHealing #PerfectionismRecovery #PeoplePleaserToPowerful #HighAchieverMindset #MindsetShift #AnxietySupport #TherapistThoughts #HealingFromWithin #SelfCompassionMatters #GrowthMindset #InnerWork #JournalingForHealing #PursueYou

💭 What if your hesitation wasn’t a roadblock…but a signal? Sometimes, moments of doubt, uncertainty, or contemplation feel frustrating—like we’re stuck or lost. But what if these moments are actually subtle nudges, inviting us to pause, reflect, and choose our next step with intention? In therapy, we learn that discomfort isn’t always something to escape. It can be a signal—a chance to realign with what truly matters, to grow, and to redefine what purpose means for us. Your challenges, your hesitations, even your fears… they don’t have to hold you back. If you let them, they can guide you forward. A short takeaway: Everything can have purpose—if you let it. 👉 Have you ever found meaning in a difficult moment? Let’s talk in the comments. #MindfulLiving #TherapyForGrowth #FindingPurpose #SelfDiscovery #MentalHealthAwareness

✨Sports Psychology Services at Pursue You✨ 🔹 1:1 Sports Psychotherapy
Personalized sessions with our registered sports therapist to help you:
✅ Overcome performance anxiety & mental blocks
✅ Recover mentally from sports injuries
✅ Manage stress, pressure & burnout
✅ Stay motivated, focused & confident 🔹 5-Session Sports Mental Performance Program
A structured program for elite athletes (13+) using CBT, EFT & ACT to:
✔ Reduce stress & pre-game nerves
✔ Boost self-confidence & focus
✔ Conquer fear of failure & perfectionism
✔ Build mental toughness & resilience 🎯 Bonus: Personalized mental imagery recording + a 40+ page e-book with resources & worksheets! Train Your Mind Like You Train Your Body – DM us to get started! #SportsPsychology #MentalPerformance #AthleteMindset #PeakPerformance #SportsTherapy #MindsetMatters #PerformanceAnxiety #MentalToughness #EliteAthlete #SportsSuccess

Here are five essential tips that sports psychology teaches athletes: 1️⃣Visualization and Mental Rehearsal: Athletes are encouraged to use visualization techniques, where they imagine themselves performing successfully in their sport. This mental rehearsal helps build confidence, reduce anxiety, and improve focus during actual performance. 2️⃣Positive Self-Talk: Replacing negative thoughts with positive affirmations can significantly improve an athlete’s mindset. Sports psychology teaches athletes to reframe their internal dialogue to stay motivated and focused, especially during challenging moments. 3️⃣Focus on the Process, Not Just the Outcome: Sports psychology encourages athletes to focus on the present moment and the process of performing, rather than obsessing over winning or the end result. This helps reduce performance anxiety and keeps the athlete in the zone. 4️⃣Goal Setting and Self-Reflection: Setting clear, specific, and achievable goals is a core aspect of sports psychology. Athletes are also taught to regularly reflect on their progress, adjust their goals, and celebrate small wins along the way to stay motivated. 5️⃣Mindfulness and Relaxation Techniques: Techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation help athletes manage stress, stay calm under pressure, and maintain mental clarity during high-stakes situations. Your mind is a powerful tool—train it just as hard as your body to perform at your best! #SportsPsychology #MentalToughness #PeakPerformance #AthleteMindset #Visualization #PositiveMindset #GoalSetting #Mindfulness #Focus #MentalGame #TrainYourMind #StayInTheZone #AthleteLife

Your OHL draft year is one of the most intense seasons of your career. Scouts are watching, expectations are high, and every game feels like it could define your future. 🚨 The Pressure is Real 🚨 
✅ Performance anxiety—wanting to play your best under high stakes
✅ Managing expectations from coaches, family, and yourself
✅ Navigating comparisons and draft rankings
✅ Handling setbacks, bad games, and staying confident
✅ Balancing school, training, and recovery 🔹 Why Therapy Helps 🔹
🏒 Develop mental toughness to stay focused and composed
🏒 Learn tools to manage stress and perform under pressure
🏒 Build confidence and bounce back from mistakes
🏒 Stay motivated without burning out We’ve partnered with The Scout to help OHL draft prospects like you gain the mental edge needed to succeed. You train your body—why not train your mind? Let’s build the mental toughness you need to elevate your game. 💪 📩 DM to learn more! #SportsPsychology #MentalGame #AthleteMindset #PerformancePsychology #MentalToughness #PeakPerformance #MindsetMatters #AthleteTherapy #SportsPerformance #MentalEdge #AthleteMentalHealth #HockeyMindset #SportsTherapy #MindOverMatter #ResilienceInSports

✨How to Manage a Panic Attack: 6 Grounding Techniques✨ Panic attacks can be overwhelming, and remembering all the steps when you’re in the middle of one can be hard. 💡Save the last page and refer back to it during moments of panic. These grounding techniques can help you find calm when you need it most. #PanicAttackSupport #GroundingTechniques #MentalHealthMatters #AnxietyRelief #CalmInTheStorm #SelfCareTips #BreathingTechniques #Mindfulness #StayGrounded #TherapistTips #panicrelief #panicattack

Coping with Anxious or Avoidant Attachment Styles can feel overwhelming, but learning about your attachment style and taking small, intentional steps make all the difference✨ Swipe for coping strategies that help regulate emotions, build trust, and create healthier connections. #AttachmentStyles #AnxiousAttachment #AvoidantAttachment #SecureAttachment #AttachmentTheory #HealingAttachment #InnerChildHealing #RelationshipPatterns #EmotionalRegulation #BoundariesMatter #SelfAwareness #SelfSoothing #MindfulRelationships #TherapyTools #PersonalGrowth #EmotionalHealing #MentalWellness #HealingJourney #AnxietySupport #SelfCompassion #RelationshipAnxiety

Feeling overwhelmed by your emotions? Here are 5 emotion regulation strategies to help you regain balance ➡️ Remember✨Emotions are temporary, and you have the power to navigate them. #EmotionalWellness #SelfRegulation #AnxietySupport #MindfulLiving #CBTTools #SelfCompassion #TherapistTips #MentalHealthMatters

✨We’re thrilled to reintroduce Emma Bannister to the Pursue You Psychotherapy team! Emma brings warmth, expertise, and a passion for helping children and youth navigate life’s challenges with confidence and clarity. She has extensive training working as child and youth care practitioner and supports children with anxiety, low mood, and emotion regulation. If you are looking for support for your child, she is now accepting new clients. #PursueYouPsychotherapy #WelcomeBackEmma #TherapyForGrowth #MentalWellness #childandyouthcare

Exciting News! We’re thrilled to welcome Alex Hoffman, RP (Qualifying) to the Pursue You Psychotherapy team! ✨ Alex is passionate about helping clients navigate life transitions, manage anxiety and build emotional resilience. She also specializes in providing neurodiversity-affirming care for clients with ADHD and Level 1 Autism. Her care extends to supporting parents of neurodivergent children, helping them navigate parenting with understanding, advocacy, and effective strategies. If you’re looking for support, she is now accepting new clients. #PursueYouPsychotherapy #TherapistIntroduction #MentalHealthSupport #neurodivergenttherapist #anxietysupport #therapy

Exciting News! We’re thrilled to welcome Dove Gadkar, RP (Qualifying) to the Pursue You Psychotherapy team! ✨ Dove is passionate about helping clients navigate Women’s Issues, Chronic Pain, and Trauma. She is also trained from The Gottman Institute, a globally recognized leader in relationship therapy, helping couples improve communication, foster understanding, and strengthen emotional bonds. If you’re looking for support, she is now accepting new clients! #PursueYouPsychotherapy #TherapistIntroduction #MentalHealthSupport #chronicpain #trauma #womensissues #couplestherapy

✨ Anxiety Coping Cards You Can Carry With You ✨ Anxiety can feel overwhelming, but having quick, go-to reminders can make all the difference. 💭 Here are some coping cards designed to help you when you’re feeling anxious. Save this post or screenshot these for when you need them! Remember✨Anxiety might feel like a storm, but you already have the tools to weather it. 🌤️ #AnxietyCoping #MentalHealthTools #MindfulnessTips #AnxietySupport #copingcards

✨Coping cards for low mood/ depression✨ When we’re feeling depressed, even the smallest steps can feel pointless or overwhelming. It’s hard to believe that something as simple as making a small movement or texting a friend could make a difference. But here’s the truth: they do. Every small action helps to gently shift the patterns in our brain that keep us stuck in the cycle of depression. Simple acts—like moving our body, grounding ourselves in the present, or challenging negative thoughts—can rewire our brain over time, creating new pathways that support healing and resilience. These coping cards are here for those hard moments when you don’t know what to do next. Start small. You don’t have to believe it will work—just try one thing and let it be enough for now. 💛 ✨ Save these cards as a resource for tough days, and remember, you’re not alone in this journey. Small steps lead to big changes. 🌿 #CopingWithDepression #MentalHealthSupport #SmallStepsBigImpact #copingcards #lowmood #depression

✨ Coping Cards for Perfectionism ✨ 
Struggling with perfectionism? 🧠 Coping cards are a simple yet powerful tool to help you pause, reflect, and reframe your thoughts when perfectionism takes over. These portable strategies and affirmations are here to remind you: progress over perfection is the way forward. 💪 💡 Swipe through for specific coping cards tailored to manage the weight of “never good enough.” 📌 Save this post for those moments when perfectionism creeps in, and share it with someone who might need a little extra encouragement today. #CopingCards #PerfectionismRecovery #MentalHealthSupport #SelfCompassion #MindsetShift #ProgressNotPerfection #TherapyTools #AnxietyTips #ManageEmotions #WellnessJourney #PsychotherapyTools #AnxietyHelp #PositiveMindset #SelfGrowthJourney #HolisticHealing #TherapyForPerfectionism #MentalHealthAwareness

✨ Small Steps Lead to Big Wins ✨ This year, one of my clients shared an incredible mindset shift: “I don’t have a New Year’s resolution; I have monthly goals.” Here’s why this approach is so effective (and why you might want to try it): 1️⃣ Focus on Progress Over Perfection:
Monthly goals create smaller, more manageable milestones. Research shows that breaking goals into smaller steps increases your chances of success because it feels achievable. 2️⃣ Greater Flexibility:
Life changes—and so should your goals. Monthly goals allow you to reassess and adapt instead of feeling tied to a resolution that may no longer fit. 3️⃣ Motivation Through Momentum:
Success breeds success! When you accomplish a monthly goal, you build momentum and confidence to tackle the next one. 4️⃣ Reduced Overwhelm:
Instead of staring at a big, distant finish line, monthly goals let you focus on what you can do right now. This reduces procrastination and decision fatigue. 🌟 Research Insight: Studies on goal-setting continue to show that shorter, specific time frames for goals increase accountability and likelihood of follow-through.
 Tip: This year, instead of aiming for one big resolution, try breaking it into bite-sized monthly goals. You’ll stay motivated and celebrate your wins more often! 🏆
 What’s your January goal? Share below 👇 #GoalSetting #MonthlyGoals #ProgressOverPerfection #PersonalGrowth #SelfImprovement #LifeGoals #WellnessJourney #PositiveMindset #SelfCareTips #WhatsYourGoal #CelebrateWins #NewYearNewGoals

🧠 Why Sports Psychology is Key for Athletes 🧠 Athletes face mental challenges every day—whether it’s pressure to perform, handling setbacks, or managing anxiety. Sports therapy is a powerful tool that helps athletes thrive under pressure by enhancing mental strength, focus, and resilience. For all athletes, it’s not just about physical skill; mental performance can make or break a game. Here’s how sports psychology can help: * Reduce performance anxiety * Build mental toughness * Improve focus and concentration * Navigate setbacks with resilience * Enhance confidence and self-belief Here’s how we can help: 1. Our 5-session program or ongoing therapy will equip you with essential tools to conquer performance anxiety, boost confidence, and stay focused on your goals. 2. Tailored Support: Our personalized 1:1 sessions are designed to address your unique challenges and goals as an athlete, whether you’re navigating performance anxiety, building resilience, or sharpening your mental edge. If you’re an athlete looking to level up your game in 2025 DM for more info. #SportsPsychology #HockeyMindset #MentalGame #AthleteSupport #PursueYouPsychotherapy

🌟 Hello, 2025! 🌟 As we step into a new year, it’s time to reflect, reset, and redefine how we show up for ourselves. Whether you’re navigating anxiety, perfectionism, or aiming for peak performance, remember: Growth isn’t about being perfect—it’s about progress. Here are three powerful questions to ask yourself as you start 2025: 1️⃣ What’s one thing you want to let go of and one thing you want to embrace in 2025?
2️⃣ If you could choose a word or theme to guide your 2025, what would it be?
3️⃣ What does success look like for you in this new-year (mentally, emotionally, and physically?) These questions aren’t about perfection—they’re about intention. 💭 This year, let’s focus on: 
1️⃣ Shifting anxiety into empowerment
2️⃣ Embracing imperfection as part of the journey
3️⃣ Tapping into the mindset of champions ✨ Share your intention for 2025 in the comments—I’d love to cheer you on! 
#AnxietyManagement #HighAchievers #PerfectionismRecovery #SportsPsychology #PursueYou #NewYearReflection

Taking a few moments to journal can be transformative for mental health. By putting our thoughts on paper, we create space to understand emotions, recognize patterns, and gain clarity. Journaling helps us connect with our inner selves, build resilience, and move toward greater self-awareness and well-being. 🖊✨ #JournalPrompts #MentalWellness #PursueYouPsychotherapy #SelfReflection #MentalHealthMatters #GrowthMindset #MindfulJournaling

✨Reminder✨ #growthmindset #mentalwellness #selfreflection #mindfulness

✨Why Negative Self-Talk Isn’t Motivating You as an Athlete✨ Work with our sports therapist, Victoria Jacobs, to develop the mental tools that fuel lasting motivation and resilience. Victoria specializes in helping athletes replace negative self-talk with empowering strategies that enhance performance, focus, and confidence. 💪 Whether you’re aiming for a competitive edge or just looking to feel more in control, Victoria can guide you to a stronger, more effective mindset. #AthleteMindset #PositiveAffirmations #SportsPsychology #MentalStrength #sportsperformance #athletemotivation

🍂 As the Days Get Shorter, Mental Health Can Be Challenging 🍂 For many, the darker months of the year can trigger feelings of anxiety, low mood, and even Seasonal Affective Disorder (SAD). This time of year, I always remind my clients about patterns they’ve experienced in the past—whether it’s seasonal sickness, reduced light, or changes in routine. These can be major factors impacting mental health, but small, intentional adjustments can make a big difference. As a psychotherapist in Ontario, I understand that this transition period can be especially difficult on our mental health, but there are some science-backed strategies that can help! 🔆 Andrew Huberman, a neuroscientist from Stanford University, has shared valuable research on how light impacts our mood and overall well-being. Here are some practical tips from his research: 🌞 1. Morning Light Exposure: Aim to spend 10-30 minutes outside in the morning sunlight. This simple practice can regulate your circadian rhythm, improving your energy, focus, and mood throughout the day. 📱 2. Limit Screen Time Before Bed: Blue light from screens at night can disrupt melatonin production and make it harder to fall asleep. Try reducing screen use 1-2 hours before bed to improve sleep quality. 🌤️ 3. Light Therapy for Winter: If natural sunlight is limited, consider using a light therapy box in the morning to mimic sunlight. It can help alleviate symptoms of depression, anxiety, and the winter blues. ✨ Your mental health matters year-round, and taking small steps to incorporate light exposure can make a big difference. Let’s embrace this season with intention and self-care! If you’re struggling with seasonal changes, reach out—I’m here to support you. 💙 #SeasonalDepression #MentalHealthTips #LightTherapy #AndrewHuberman #OntarioTherapist #PursueYou #MentalWellness #SAD #SelfCareSeason #TherapistLife #AnxietyRelief #WellnessJourney

✨ High-Functioning Anxiety ✨ is often linked to high achievers and perfectionists. While they may seem successful and competent on the outside, inside they experience overwhelming stress and anxiety. 🔍 Studies reveal that perfectionistic tendencies in high achievers can trigger guilt when they don’t meet their own high standards—like taking a sick day. The fear of falling behind or being seen as “less competent” by others can lead to anxiety and cognitive dissonance. 🤯 Many feel like taking time off conflicts with their identity as reliable and productive individuals, fueling a cycle of overwork and burnout. But there’s a way out! Swipe for some practical strategies and therapeutic tools to break the cycle and manage high-functioning anxiety. #HighFunctioningAnxiety #Perfectionism #AnxietyRelief #BurnoutRecovery #HighAchievers #MentalHealthAwareness #TherapistTips #SelfCareMatters #WorkLifeBalance #Perfectionist #CognitiveDissonance #Guilt

At Pursue You Psychotherapy, we offer tailored support for all stages of life. Our services include psychotherapy for adults, child & adolescent therapy, sports therapy for athletes, and clinical supervision for fellow therapists. We’re here to help you grow, heal, and thrive. 🌿 #MentalHealthMatters #TherapyForAll #PursueYouPsychotherapy #psychotherapy

✨Feeling stuck or unmotivated? Let’s talk about Behavioural Activation!✨ When low mood hits, it’s common to want to retreat or avoid the things we normally enjoy. But did you know that taking small, intentional actions can help lift your mood and break the cycle of inaction? ✨ What is Behavioural Activation?
It’s a technique where you actively engage in meaningful activities, even if you don’t feel like it. These small steps can lead to big shifts in how you feel emotionally. Here are five reasons why BA is effective in lifting mood: 1️⃣Increases positive reinforcement: By engaging in enjoyable or meaningful activities, individuals receive positive feedback from their environment, leading to improved mood and a sense of accomplishment. 2️⃣Reduces avoidance behaviours: BA encourages individuals to confront and engage with activities they may be avoiding due to fear or lack of motivation, breaking the cycle of avoidance and low mood. 3️⃣Promotes routine and structure: Establishing daily routines helps reduce feelings of chaos or aimlessness, providing stability that can contribute to an uplift in mood and emotional well-being. 4️⃣Activates reward pathways in the brain: Engaging in pleasurable or rewarding activities stimulates dopamine release, which is associated with feelings of pleasure and satisfaction, helping to improve mood. 5️⃣Improves problem-solving skills: By taking action and engaging in goal-oriented behaviours, individuals build confidence in their ability to tackle challenges, reducing feelings of helplessness and boosting overall mood. Even when motivation is low, doing the activity first can help reignite your energy. The key? Start small and build from there! 💪 ✨Remember: Action precedes motivation. Sometimes the act of doing can bring the feeling of wanting to do more. #behaviouralactivation #MentalHealthTips #LowMood #Motivation #TakeAction #SmallSteps #MentalHealthMatters #AnxietySupport #DepressionHelp

✨Services for Athletes✨ 
Whether you’re an elite athlete or just passionate about your sport, our sports therapy services are designed to take your performance to the next level. What We Offer: 💪 1:1 Private Program: A customized 5 session program to improve performance, reduce performance anxiety and overcome mental blocks impacting performance.
🧠 1:1 private therapy with a Registered Psychotherapist: Helping you develop a winning mindset, handle pressure, and perform at your best. Why Choose Us❔
Our sports therapist uses evidence-based practices to create personalized programs for every athlete. Victoria focuses on your body, mind, and recovery to ensure you’re always ready to compete at your peak. 👉 DM us or visit our website to book a session and start your journey toward athletic excellence! #SportsTherapy #AthleteRecovery #PerformanceOptimization #InjuryPrevention #MentalToughness #TrainSmart #AthleteLife #sportspsychology #performance

Ever feel like your success is a double-edged sword? 🤔 High-achievers often grapple with thoughts that fuel high-functioning anxiety—a constant cycle of pressure, self-doubt, and burnout. ✨Remember, it’s essential to challenge these thoughts and recognize that your value goes beyond your achievements. #HighAchiever #HighFunctioningAnxiety #MentalHealth #SelfCare

✨High achievers, it’s time to redefine failure!✨ Each failure is an opportunity to grow, learn, and refine our path forward. Embrace the process, and remember: failing doesn’t mean you’re not good enough; it means you’re brave enough to try! 💪 👉 Save this post for when you need a reminder to keep pushing forward. #HighAchiever #ReframeFailure #GrowthMindset #AnxietyRelief #SuccessMindset #MentalHealthMatters #OvercomingObstacles #FailureIsFeedback #SelfImprovement #PersonalGrowth #AnxietyAwareness #RiseAndGrind #MindsetShift #PursueYouPsychotherapy

✨High Achievers✨It’s easy to see the accomplishments—promotions, success, and recognition—but what often goes unnoticed are the silent battles many high achievers face. The pressure to maintain that success can lead to feelings of inadequacy, overwhelming anxiety, and even depression. Behind the confident exterior, there can be a constant fear of not living up to expectations, whether they’re self-imposed or from others. Remember, it's okay to acknowledge these feelings and seek support. You’re not alone in this journey. 💬 How do you navigate the challenges of being a high achiever? Let’s talk about it in the comments! #MentalHealthMatters #HighAchiever #Anxiety #Depression #Perfectionism #Burnout

✨ Fear of Uncertainty: The unknown can be intimidating, often leading us to feel anxious when we don’t have all the answers or control over outcomes. But here’s the thing — life is filled with uncertainty, and the key to managing that anxiety lies in learning how to tolerate it. 🔍 What is Fear of Uncertainty?
It’s that uncomfortable feeling we get when we don’t know what’s coming next. Whether it’s in our career, relationships, or daily life, the unknown can cause us to overthink, worry, and seek control. 💡 Why does this happen?
Our brains crave predictability. When things are uncertain, we feel out of control, and our anxiety skyrockets because we can’t prepare for every scenario. 🛠️ Building Tolerance to Uncertainty: 1. Accept what you can’t control. Some things are simply out of our hands, and that’s okay. Start recognizing what you can control (like your thoughts and actions) and what you can’t. 2. Practice mindfulness. Stay grounded in the present rather than worrying about the future. Focus on what’s happening now instead of trying to predict the unknown. 3. Take small risks. Gradually expose yourself to uncertain situations. The more you face them, the less intimidating they’ll feel over time. 4. Reframe your thinking. Instead of viewing uncertainty as negative, try to see it as a space for possibilities. Remember, not all outcomes have to be bad — some may surprise you. 💭 The takeaway:
Learning to embrace uncertainty is a powerful way to reduce anxiety. It takes time, but by gradually building comfort with the unknown, you can start to live more freely and confidently. #MentalHealth #AnxietySupport #EmbraceUncertainty #MindfulnessMatters #OvercomingFear #SelfGrowth #InnerPeace #CopingWithAnxiety #SelfCareJourney #GrowthMindset #PositiveChange #MentalWellness #LetGoOfControl #EmpowerYourself #CalmMind #AnxietyRelief #HighAchievers

✨Feeling stuck in your thoughts?✨Our minds can sometimes be like a noisy radio , but with diffusion techniques from ACT, you can turn down the volume! Here’s how: 1. Name Your Thoughts 🎯
Label your thoughts as they come up. Instead of saying “I’m anxious,” try “I’m having the thought that I’m anxious.” This creates distance between you and your thoughts. 2. Silly Voices 🎤
Repeat your troubling thoughts in a funny voice or in the voice of a cartoon character. It helps take the power away from them. 3. Thought Parade 🏞
Imagine your thoughts are part of a parade passing by. Watch them without getting involved, knowing they will float away. 4. Leaves on a Stream 🍃
Visualize placing each thought on a leaf and letting it float down a stream. Don’t try to stop the thoughts, just observe them flowing by. 5. Musical Thoughts 🎶
Sing your anxious or critical thoughts to the tune of a silly song. It can make the thoughts feel less intimidating. 6. The ‘Thank You, Mind’ Trick 🤔
When your brain throws out unwanted thoughts, simply say “Thanks, mind!” and move on with what you’re doing. This keeps you from getting stuck. 💡 Remember: These thoughts are just mental events, not facts! You don’t have to listen to everything your brain says. #QuietYourMind #DiffusionTechniques #ACTTherapy #MentalWellness #mindfulness #therapy #mentalhealthawareness #anxiety

✨High Achievers and Self-Doubt✨ It’s easy to assume that high achievers always feel confident and secure in their abilities. But in reality, self-doubt often runs deep, even for those who seem to have it all together. 🔍 Why does this happen? 
The pressure to succeed, fear of failure, and perfectionism can drive high achievers to constantly question their worth and accomplishments. 👩‍💼 Common Thoughts of Self-Doubt in High Achievers: 
1️⃣ “Am I doing enough?”
2️⃣ “What if I’m not good enough?”
3️⃣ “Others are more capable than me.”
4️⃣ “I need to be perfect to be accepted.” 💡 How to Overcome It: 1. Acknowledge your achievements – Reflect on your accomplishments, big or small, and give yourself credit. 2. Challenge negative self-talk – Ask yourself if these thoughts are facts or fears. 3. Reframe failure – Shift your mindset to see failure as a learning experience, not a reflection of your worth. 4. Connect with your values – Your value goes beyond your success or failures. Remember, you are more than your achievements. It’s okay to have doubts – it’s how you handle them that matters. 💫 #SelfDoubt #HighAchievers #MindsetShift #Perfectionism #MentalHealth #Anxiety #GrowthMindset #OvercomeDoubt #TherapistThoughts

✨ You deserve balance, not burnout. ✨ High achievers often push for perfection, but it can lead to stress, burnout, and constant self-doubt. 💭 Remember, progress over perfection! Loosen those impossible standards and allow yourself the space to grow and learn. Making mistakes is human, and it doesn’t define your worth. 🌱 #Perfectionism #HighAchievers #StressRelief #ProgressNotPerfection #MentalHealthMatters #LetGoOfPerfect #AnxietyManagement #SelfCompassion #ImperfectlyPerfect #YouAreEnough

✨First Session✨ I always tell my clients that your first session of therapy looks a bit different than the rest😂 What can you expect at your first session? During your first session, your therapist will provide you with information about what therapy will involve and what will remain confidential. You will be asked about the difficulties you are experiencing, the goals you want to achieve and the expectations that you have for therapy. #mentalhealthmatters #therapy #firstsession #therapyhumor #therapisthumor #therapisthumour

✨ Ever feel like you’re not good enough despite all your success? ✨You’re not alone. High achievers often battle imposter syndrome—a feeling of inadequacy despite clear accomplishments. Here are three reasons why: 1. Perfectionism: Setting sky-high standards for yourself can make every achievement seem insufficient. 2. Fear of Failure: With great success comes greater fear of failure. Every new milestone can feel like a setup for a fall. 3. External Validation: Constantly seeking approval can lead to feeling like you’re never quite good enough, even when others recognize your success. Remember: You’re not a fraud, your achievements are real, and you’ve earned every bit of recognition. Embrace your successes and celebrate your wins. 💡 It’s time to stop doubting yourself and start owning your worth! 💪 #ImposterSyndrome #HighAchievers #Perfectionism #FearOfFailure #MentalHealthMatters #SelfWorth #SuccessJourney

Is overthinking causing you to detach from your true feelings? 🤔 This might be ✨intellectualization✨a defense mechanism where you rationalize your feelings instead of experiencing them. To address intellectualization and reconnect with your emotions, try these strategies: 1. **Mindfulness**🧘Practice staying present and fully experiencing your emotions. 2. **Journaling**✍️Write about your feelings to understand and process them. 3. **Therapy**🧠Seek support from a mental health professional to work through emotions. Ready to explore how to balance rational thinking and emotional awareness? Let’s explore these techniques together! #MentalHealth #Intellectualization #EmotionalAwareness #Mindfulness #Therapy #EmotionalHealing

✨Why Radical Candor Matters in Therapy✨ In therapy, building a strong and trusting relationship with your therapist is essential for effective growth and healing. That’s why having a therapist that uses Radical Candor is crucial!💖 What is Radical Candor? 🤔 Radical Candor is a communication philosophy that combines caring personally with challenging directly. It involves giving honest, straightforward feedback while showing genuine empathy and concern for the other person. This approach fosters trust, encourages growth, and builds strong, open relationships by balancing directness with compassion. As therapists, we aim to practice radical candor so that our clients can make meaningful progress. These 3 indicators can help clients assess whether their therapist is effectively using Radical Candor to facilitate growth and healing: 1. Balanced Feedback: The therapist provides honest, constructive feedback while also showing genuine care and understanding. 2. Open Communication: The therapist fosters an environment where clients feel comfortable discussing difficult topics and receives feedback that is both direct and empathetic. 3. Supportive Challenge: The therapist challenges clients to face their issues and work through difficulties in a way that feels supportive and encouraging. Therapy thrives on the balance of care and challenge. By embracing Radical Candor, we help our clients grow in a supportive and honest setting. ✨ #TherapyTips #RadicalCandor #MentalHealthMatters #TherapistLife #EmpathyAndHonesty #ClientCare #TherapeuticAlliance

🌟 **Exciting News!** 🌟 We are thrilled to welcome Victoria Jacobs, Registered Psychotherapist, to the Pursue You Psychotherapy team! Victoria specializes in adolescent and young adult therapy (ages 13-25), guiding them through the challenges of high school, university, and beyond. Whether it’s navigating academic stress, social pressures, or life transitions, Victoria is here to help you find your path. Victoria is also passionate about working with athletes to enhance their sports performance by boosting their mental game. She combines her expertise in mental health and performance psychology to help athletes unlock their full potential. Join us in welcoming Victoria to our team! 🎉 #MentalHealthMatters #YouthTherapy #TeenCounselling #YoungAdultTherapy #AdolescentCounselling #UniversityLife #AcademicStress #MentalPerformance #SportsPsychology #AthleteMentalHealth #HighSchoolStruggles #PerformanceEnhancement #StudentSupport #MentalHealthAwareness #OntarioTherapist #Psychotherapy #MentalHealthSupport #SportMentalTraining #YoungAthletes #TeenWellness #LifeTransitions #StressManagement #CounselingServices

🌱 Lessons Therapy Teaches 🌱 
Therapy is a journey of self-discovery, growth, and healing. These lessons are reminders that progress isn’t always linear, but every step forward counts. Which lesson resonates with you the most? Share in the comments! ✨ If you are interested in starting your therapy journey, reach out today! #TherapyLessons #MentalHealthMatters #SelfGrowth #HealingJourney #TherapyWorks #BoundariesAreHealthy #SelfCareFirst #EmbraceChange #MentalWellness #PositiveMindset #ProgressNotPerfection #YouAreEnough #MindfulLiving

When your dark humour is funny, but we still need to dive deep 😂💬 Humour as a coping mechanism can become unhealthy when it’s used to consistently deflect or avoid addressing deep emotions or difficult situations. For example, someone might joke about their anxiety 😅 or pain 😢 to keep the conversation light, but this can prevent them from processing their feelings and seeking the help they need to truly heal. As a therapist, I’ll laugh along with you, but I’ll also gently challenge you when I notice humour becoming a shield 🛡️or coping mechanism in therapy. #TherapyHumour #MentalHealthMatters #CopingWithHumour #LaughThroughThePain #HealingJourney #TherapistLife #EmotionalWellness #BreakTheStigma #MindfulLiving #TalkTherapy #AnxietyRelief #DepressionSupport #CopingSkills #TherapyWorks #MentalHealthAwareness #darkhumour #copingmechanism

✨Why Does the Fast-Paced Modern World Increase Anxiety?✨ In today’s fast-paced, high-demand world, anxiety levels are on the rise.🌎Here’s why: 1. Heavy Workloads: Longer hours and higher demands at work contribute to increased stress and burnout. 📈 2. Tech Overload: Constant connectivity and social media can amplify anxiety through comparison and pressure. 📱 3. Perfectionism: High expectations and the drive for perfection can lead to heightened anxiety and stress. 🎯 4. Information Overload: The rapid pace of information and decision-making can overwhelm and increase anxiety. 📚 5. Social Comparison: Frequent comparisons on social media can contribute to feelings of inadequacy and anxiety. 🌍 Taking time to manage expectations, set realistic goals, and practice self-care can help navigate these pressures. Remember, your worth is not defined by your achievements. 🌟 #HighAchiever #Perfectionism #AnxietySupport #StressManagement #MentalHealthMatters #SelfCare #WorkLifeBalance #Mindfulness #Overachiever #PerfectionistProblems #AnxietyAwareness #BurnoutRecovery #SelfCompassion #MentalHealthJourney #StressRelief #PersonalGrowth #ModernLifeStress #MentalWellness #GoalSetting #CopingStrategies #AnxietyHelp

POV: You’re a people pleaser and your therapist says it’s okay to prioritize your own needs over others🤯 Saying ‘no’ doesn’t make you a bad person—it makes you human. Remember, your time and energy are valuable, too. 💪✨ #PeoplePleaserRecovery #SetBoundaries #SayNoWithoutGuilt #MentalHealthMatters #SelfCareFirst #BoundariesAreHealthy #PeoplePleasing #EmpowerYourself #MindsetShift

✨Respond vs. React✨ Communication in relationships can be challenging, especially when emotions run high. The SOBER mindfulness technique empowers individuals to pause, reflect, and respond thoughtfully instead of reacting impulsively. By creating space for understanding and compassion, you can turn potential conflicts into opportunities for deeper connection. 🧘‍♀️💬 Using the SOBER acronym helps create a mindful space between an emotional trigger and your response, allowing you to communicate more effectively, maintain control over your actions, and make choices that align with your long-term goals and values. Just like anything else in life, this technique takes practice. The more you do it, the easier and more automatic this skill becomes. #MindfulCommunication #RelationshipGoals #EmotionalIntelligence #MindfulLiving #EmotionalWellness #MentalHealthMatters #HealthyRelationships

✨Sometimes, the simplest self-care moves are the most powerful✨ Whether it’s organizing your email, taking a deep breath, or sipping herbal tea, remember: even small steps count towards big mental health wins. Because finding peace doesn’t always need a grand gesture—sometimes it’s just about doing the little things with intention. 🧠💪 Very Demure. Very Mindful. 🧘‍♀️ #MentalHealthMatters #SelfCareSundays #MindfulMoments #TherapyHumor #DailyWellness #MindfulLiving #SmallStepsBigImpact #DemureAndMindful

✨Mental Health Hacks: What’s IN for Your Well-Being and What’s OUT for a Better You✨ INs: 1. Setting Boundaries – Prioritizing your mental well-being by saying no when needed🚫 2. Mindful Living – Being present and fully engaging with your surroundings🧘 3. Self-Compassion – Treating yourself with kindness during tough times 4. Balanced Screen Time – Using technology intentionally and taking breaks📱 5. Gratitude Journaling – Focusing on the positives and what you’re thankful for🙏 6. Daily Movement – Incorporating physical activity for both mental and physical health🏃‍♂️ OUTs: 1. People-Pleasing – Putting others’ needs above your own at the expense of your well-being 2. Overcommitting – Taking on too much and spreading yourself too thin 😮‍💨 3. Perfectionism – Striving for unattainable standards and self-criticism 🥇 4. Negative Self-Talk – Engaging in harsh or critical thoughts about yourself😪 5. Ignoring Emotions – Suppressing or avoiding how you feel instead of addressing it 6. Constant Multitasking – Doing too many things at once, leading to burnout 💨 #MentalHealthMatters #SelfCare #WellBeing #HealthyHabits #Mindfulness #SelfCompassion #TherapistLife #MentalHealthAwareness #Psychotherapy #Counseling #EmotionalWellness #TherapyJourney #MentalHealthTips

When 24 hours feel like 24 minutes. ⏳😅 Who else is a pro at doing everything except what you’re supposed to? 🙋‍♀️ When procrastination is kicking your butt, the best way to get something done is to begin. 🚀✨ My favourite way to started is the 3-2-1 rule: count down from three and then immediately start the task, using the momentum from counting to jump into action! Here are 5 scientifically proven tips to help you get back on track! 🧠✨ 1. Break Tasks into Smaller Steps: Overwhelmed? Break big tasks into smaller, manageable pieces. 📝 Starting with a small action, can generate motivation and create a loop of inspiration and motivation for further action! 2. Use the Two-Minute Rule: If it takes two minutes or less, do it now. For bigger tasks, just start with two minutes. ⏳ 3. Set Specific Deadlines: Assign deadlines to your tasks to create a sense of urgency. 📅 4. Eliminate Distractions: Create a distraction-free environment to stay focused. 🔕 5. Practice Self-Compassion: Be kind to yourself and recognize that everyone procrastinates sometimes. 💖 Let’s tackle our to-do lists one step at a time and beat procrastination together! 💪 #Procrastination #StopProcrastinating #ProcrastinationSolutions #ProcrastinationTips #BeatProcrastination #GetItDone #ProcrastinationNoMore #OvercomeProcrastination #ProcrastinationHelp #ProcrastinationHacks #MentalHealth #MentalHealthMatters #MentalHealthAwareness #SelfCare #Mindfulness #MentalHealthSupport #MentalHealthTips #MentalWellbeing #SelfLove #EmotionalWellbeing

✨Growth happens outside of our comfort zone✨ When we feel uncomfortable, it’s a sign that we’re challenging ourselves and moving toward something greater. Instead of shying away from these feelings, learn to embrace them 💪✨ Breathe through the discomfort, remind yourself of your goals, and take it one step at a time😮‍💨Growth isn’t easy, but it’s always worth it. Keep pushing forward—you’re becoming the person you’re meant to be. 🌱💪 #GrowthMindset #EmbraceDiscomfort #KeepPushing #anxiety #mentalhealth #challengeyourself

✨Understand the Power of Your Emotions with the Feelings Wheel ✨ Ever find it hard to pinpoint exactly what you’re feeling? 🤔 The Feelings Wheel is a simple tool that helps you dive deeper into your emotions, offering clarity and understanding in moments of confusion. 🌊✨ By putting a name to your feelings, you can better navigate your emotional landscape, leading to healthier communication, stronger relationships, and greater self-awareness. 🧠💪 How does it work❓ Start at the center of the wheel with broad emotions like “sad” or “happy,” then move outward to explore more specific feelings. Using this tool can help you express yourself more clearly and respond with intention rather than reaction. 💬💡 Give it a try and see how it transforms your emotional awareness! #FeelingsWheel #EmotionalIntelligence #TherapyTools #SelfAwareness #MentalHealth #mentalhealth #emotionregulation #feelings #emotions #anxiety #depression

📚 Book Recommendation: “The Relaxation Response” by Herbert Benson✨ In our recent post, we talked about the importance of retraining a faulty alarm system by activating our parasympathetic nervous system. Dr. Benson refers to this as “the relaxation response.” 🧘‍♀️ Benson emphasizes the importance of eliciting the body’s natural relaxation response, a state of deep rest that counteracts the fight/flight response. Techniques (shared in the last post) like deep breathing, progressive muscle relaxation, and mindful repetition of a word or phrase can help achieve this state. 🌿 Incorporating the principles from The Relaxation Response are shown to help manage anxiety and improve overall health. Quick Guide to one of the easiest ways to activate your relaxation response: 1. 🛋 Get Comfortable: Sit or lie down in a quiet space. Relax your body. 2. 🌬 Breathe Deeply: Close your eyes and breathe in through your nose, letting your abdomen rise. 3. 🕒 Count Your Breaths: Inhale for 4 counts, hold for 4, and exhale for 6. 4. 🧘‍♂️ Use a Focus Word (Optional): On each exhale, silently repeat a calming word like “relax.” 5. 🔁 Repeat: Continue for 10-20 minutes, bringing your focus back to your breath if your mind wanders. Key Tips: * Engage your diaphragm, not just your chest. * Practice regularly for best results. #MentalHealth #MindBodyConnection #AnxietyRelief #RelaxationResponse #WellnessJourney #StressManagement #Mindfulness #SelfCare #HolisticHealth #Wellbeing

✨Your Inner Alarm System: Understanding the Fight/Flight Response✨ Ever felt your heart race, palms sweat, or that overwhelming urge to either run or freeze? That’s your Sympathetic Nervous System in action—your body’s built-in alarm system, designed to keep you safe in moments of danger. But what happens when this alarm system becomes a little too sensitive, going off even when you’re not in real danger? 🔔 Our fight/flight response is essential for survival, but in today’s world, it can sometimes be triggered too easily, causing unnecessary stress and anxiety. The good news? You can retrain your nervous system to recognize real threats from false alarms. Swipe through to learn simple ways to activate your Parasympathetic Nervous System—the part of your nervous system responsible for calming you down and helping you feel safe. 🌿 You have the power to reset your inner alarm and reduce anxiety. #MentalHealth #AnxietyRelief #SelfCare #NervousSystem #FightOrFlight #parasympatheticnervoussystem #pursueyoupsychotherapy #anxiety

✨The Myths of Happiness ✨ Swipe left to uncover the truth about happiness! 👉 💬 Comment below: Which myth surprised you the most? 📚 Inspired by “The Happiness Trap” by Dr. Russ Harris #TheHappinessTrap #Mindfulness #Acceptance #MentalHealthMatters #LiveMeaningfully #SelfHelp #mentalhealth #therapy #values

✨The Happiness Trap✨ introduced me to Acceptance and Commitment Therapy (ACT), a mindfulness-based approach used by many therapists 🌿 ACT focuses on living a value-driven life, not chasing constant happiness. ✨ One of my favourite ideas shared early on in the book is: we experience a full range of emotions, both positive and negatives and even the things we value bring both joy and stress. For example, pursuing a meaningful career may bring fulfillment and satisfaction, but it can also come with stress and anxiety OR consider a person who values family… while family can bring joy and love, it can also bring moments of frustration, disappointment, or sadness. By acknowledging and accepting this full spectrum of emotions, we can better navigate our lives without being overwhelmed by the negatives or constantly chasing the positives. ACT teaches us to accept and embrace all our emotions, allowing us to live more authentically and fully✨ Resources:📚 The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris The Illustrated Happiness Trap by Russ Harris (an easier read) #TheHappinessTrap #ACT #Mindfulness #MentalHealth #EmbraceEmotions #LiveFully #pursueyou #therapy #anxiety #depression

✨Embrace Anxiety: Turn It into Fuel for Success✨ Following up on my last post—if you are a high achiever, you might often feel overwhelmed by anxiety. Try these tips: 1. Acknowledge Your Anxiety: * Understand that anxiety is a natural response to high-pressure situations. Recognizing it is the first step towards harnessing its potential🧠 2. Shift Your Perspective: * View anxiety as a source of energy rather than a hindrance. This shift in mindset can transform nervous energy into motivation and focus🔄 3. Use Anxiety to Drive Preparation: * Let anxiety push you to be thoroughly prepared. High achievers often excel because they channel their anxious energy into planning and preparation📋✏️ 4. Develop Coping Mechanisms: * Incorporate mindfulness techniques, such as meditation and deep breathing, to manage anxiety. These practices can help you stay calm and focused. 🧘‍♂️🧘‍♀️ 5. Set Realistic Goals: * Break down larger goals into manageable tasks. This approach reduces the overwhelming feeling that often accompanies high achievement🎯 6. Embrace Vulnerability: * Understand that vulnerability and authenticity can lead to personal growth. 📚 Additional Resources: * Harvard Business Review discusses how high achievers can manage anxiety to enhance their leadership skills. * Momentum Psychology explores the balance between brilliance and anxiety and offers strategies for success. #EmbraceYourAnxiety #HarnessAnxiety #HighAchievers #MentalHealth #AnxietyTips #SuccessMindset #Mindfulness #CopingMechanisms #GoalSetting #SupportNetwork #PersonalGrowth #WellBeing #Motivation #LeadershipSkills #StressManagement #ThriveWithAnxiety #PositiveMindset #AnxietyAwareness #SelfImprovement #MindsetShift #HighPerformance #MentalResilience

✨Balancing Achievement and Well-being✨ As a high achiever with anxiety, I’ve experienced first hand how pursuing ambitious goals can lead to stress and burnout. But, I’ve also learned how prioritizing mental health is key to long-term success. By integrating these three practices into my routine, I learned how to achieve my goals without sacrificing my mental health. ✨Remember, success is not just about reaching the top but also about enjoying the journey and maintaining your well-being. ✨ #MentalHealthMatters #HighAchievers #OvercomingAnxiety #Perfectionism #SelfCompassion #MindfulSuccess

✨Coping with Anxiety in High-Pressure Work Environments✨ For my high achievers-we know the pressure to excel can often lead to overwhelming anxiety. Balancing ambition with mental well-being is key to sustained success. Here are some practical tips to help you manage anxiety in the school or workplace and continue thriving. 💼✨ 1. Prioritize and Delegate Tasks 📋 Focus on what’s most important and delegate when possible. Break tasks into manageable steps to avoid feeling overwhelmed. 2. Practice Mindfulness 🧘‍♂️ Take short breaks throughout the day to practice mindfulness or deep-breathing exercises. Even a few minutes can help center your thoughts and reduce anxiety. 3. Set Realistic Goals 🎯 Set achievable goals and celebrate small victories. Recognize that perfection isn’t always possible and that’s okay. 4. Maintain Healthy Boundaries 🚧 Learn to say no when necessary and set boundaries to protect your personal time. Balance is essential for mental well-being. 5. Stay Connected 🤝 Don’t hesitate to seek support from colleagues or mentors. Talking about your feelings can provide relief and perspective. 6. Create a Relaxing Workspace 🌿 Personalize your workspace with calming elements like plants, photos, or a stress ball. A comfortable environment can reduce stress levels. 7. Develop a Post-Work Routine 🌅 Establish a routine to unwind after work. This can be exercise, reading, or spending time with loved ones. Separating work from personal life is crucial. 8. Seek Professional Help 🗣️ If anxiety becomes too overwhelming, consider talking to a therapist. Professional guidance can offer valuable strategies tailored to your needs. Remember, it’s not just about reaching your goals but doing so while maintaining your well-being. You deserve success and peace of mind. 🌟✨ #MentalHealth #HighAchievers #WorkplaceWellness #AnxietyManagement #Mindfulness #SelfCare #PursueYouPsychotherapy #mentalhealth #perfectionism

✨I love you is not an apology✨In relationships, genuine apologies are essential for healing and growth. Saying “I love you” is important, but it doesn’t address the hurt or take responsibility for actions that caused pain. A true apology involves acknowledging the wrongdoing, expressing sincere remorse, and making a commitment to change. It’s about validating the other person’s feelings and working towards rebuilding trust. Remember, love is the foundation, but accountability and understanding are the building blocks of a strong, healthy relationship💛 #RelationshipGoals #HealthyCommunication #TherapyTips #couplestherapy

POV: The Power of Connection 🌳💞 There’s something about the combination of nature and friendship. This past weekend, I drove through the landscapes of Mont Tremblant with my bestfriend and although the drive was long, it brought me moments of joy and grounding. These psychological effects are powerful—nature’s beauty can calm our minds, reduce stress, and enhance our overall well-being. The presence of a loved one amplifies these benefits, fostering a deep sense of connection and support✨ In the hustle of everyday life, nature and friendship can be our greatest allies. They remind us to slow down, breathe deeply, and appreciate the simple, beautiful moments. 🌿✨ 🧘I encourage you to take a moment today to sit with these experiences. Reflect on the moments that bring you joy and grounding, and let them fill you with a sense of peace. #MentalHealth #NatureTherapy #ConnectionHeals #MindfulLiving #MentalWellness

✨Breaking free from toxic relationship patterns✨Why do we sometimes chase the thrill of chaos in a relationship instead of choosing calm and kind? 🤯 Let’s be honest, we’ve all been there. “He’s so nice, and he’s the guy I should want, but I need a little bit of ‘you’re going to send me to the psych ward,’ and it’s just not giving that. 😂” Ever wonder why the ‘nice guy’ isn’t always the one we fall for? It’s funny, but also kinda deep. Our nervous systems can be tricky—they sometimes mistake the familiar chaos for safety, even when it’s not. It’s all about the patterns we grew up with and how our brains wired themselves for what feels like ‘home.’ Breaking free from these cycles can be tough, but it’s the key to finding true peace and healthy love. 💖 Here are 3 tips to start the journey: 1. Self-Awareness: Recognize the patterns and acknowledge the attraction to chaos. Journaling can help identify these behaviours. 2. Set Boundaries: Learn to establish and maintain healthy boundaries. It’s essential to protect your emotional well-being. 3. Seek Support: Don’t hesitate to reach out to a therapist or join a support group. Professional guidance can provide the tools needed to change these patterns. #ToxicAttraction #BreakTheCycle #ChooseHealthyLove #loveislandusa #loveislandleah #therapy #mentalhealth

✨10 Simple Ways to Boost Your Mood and Feel Better✨ 1.Get Off Your Phone 📱 Disconnect from screens and social media to give your mind a break 2.Take a Shower 🚿 Refresh yourself with a warm shower to feel rejuvenated. 3.Move Around 🤸‍♀️Stretch, go for a walk, or do a quick workout to get your blood flowing. 4.Hydrate 💧Drink a glass of water to stay hydrated and feel more alert. 5.Listen to Music 🎶 Play your favorite songs to uplift your spirits. 6.Practice Gratitude 🙏 Write down three things you’re grateful for to shift your focus to the positive. 7.Declutter 🧹Tidy up a small area around you to create a more peaceful environment. 8.Connect with a Friend 👯‍♀️Reach out to a friend or loved one for a chat or a quick meet-up. 9.Spend Time in Nature 🍃Step outside and enjoy some fresh air and natural surroundings. 10.Practice Deep Breathing 😮‍💨 Take a few deep breaths to calm your mind and reduce stress. #MentalHealth #SelfCare #MoodBoost #Wellness #MentalHealthMatters #SelfLove #Mindfulness #HealthyHabits #StressRelief #PositiveVibes #MentalWellness #FeelGood #AnxietyRelief #InnerPeace #MentalHealthAwareness

✨The Anxiety and Avoidance Cycle✨ In my sessions as a psychotherapist, it’s essential for clients to first understand the relationship between their anxiety and avoidance. Recognizing this cycle is the foundation of our work together. By learning specific tools and strategies, clients can gradually expose themselves to the situations they fear, reducing their anxiety without resorting to avoidance. This approach empowers clients to break free from the cycle and regain control over their lives. The Cycle: 🔄 1. Trigger: Something happens that makes you feel anxious. 2. Anxiety: You experience feelings of anxiety or stress. 3. Avoidance: To relieve anxiety, you avoid the trigger or the situation. 4. Short-term relief: Avoidance gives temporary relief from anxiety. 5. Long-term anxiety: Avoidance reinforces anxiety, making it stronger and more persistent over time. Example: Imagine you feel anxious about giving a presentation at work. When you’re asked to present, you find an excuse to avoid it. You feel immediate relief, but the next time you’re asked to present, your anxiety is even stronger. This creates a cycle where avoidance becomes your go-to strategy, reinforcing your anxiety about presentations. Breaking the Cycle: ⛓️‍💥 1. Face Your Fears Gradually: Start by exposing yourself to the feared situation in small, manageable steps. For example, begin by speaking up in small meetings before working up to larger presentations. 2. Use Mindfulness Techniques: Practice mindfulness or grounding exercises to manage anxiety in the moment. Focus on your breathing or engage in a quick mindfulness activity to stay present. ✨Remember, breaking the cycle of anxiety and avoidance is a gradual process. Be kind to yourself and celebrate small victories along the way! #MentalHealth #AnxietyRelief #TherapyTools #Psychotherapy #MentalWellness #OvercomingAnxiety #Mindfulness #BreakTheCycle #MentalHealthMatters #AnxietySupport #MentalHealthAwareness #SelfCare #StressManagement #TherapistLife #Wellbeing

✨Harnessing the Power of Self-Compassion for High Achievers✨ High achievers often set exceptionally high standards for themselves, striving for excellence in every aspect of their lives. While this drive can lead to remarkable accomplishments, it can also foster self-criticism and burnout which can impact your success. 🔍 The Psychology Behind Self-Compassion: Self-compassion, a concept rooted in psychological research, involves treating yourself with the same understanding that you would offer to a friend facing similar challenges. Dr. Kristin Neff, a pioneering researcher in this field, highlights three core components of self-compassion: 1. ☺️Self-Kindness: Being warm and understanding toward yourself during difficult times rather than harshly critical. 2. 👯‍♀️Common Humanity: Recognizing that suffering and personal inadequacy are part of the shared human experience. 3. 🧘‍♂️Mindfulness: Maintaining a balanced awareness of your emotions without suppressing or exaggerating them. 🌟 Practical Tips for High Achievers: 1. Set Realistic Goals: Align your goals with your values and well-being, not just external achievements. 2. Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to stay present and reduce stress. 3. Acknowledge Your Efforts: Celebrate your progress and efforts, not just the outcomes. Many high achievers fear that setting realistic standards will impact their performance, but embracing these standards can actually enhance effectiveness by reducing stress and promoting sustainable success. 🌟Remember, self-compassion is not about lowering your standards but about supporting yourself to achieve them sustainably. Embrace self-compassion to enhance your resilience, motivation, and overall well-being. 🌱💪 #PursueYouPsychotherapy #SelfCompassion #HighAchievers #MentalHealth #PersonalDevelopment #Mindfulness #PsychotherapyTips

Something a client said to me in session yesterday: 🌟 ‘As much as I really want to win, I don’t mind losing🌟 This statement beautifully captures the essence of embracing life’s challenges and setbacks as opportunities for growth 🌱 In life, we often find ourselves striving for success and fearing failure. But what if we embraced our losses and mistakes as chances to learn and evolve? 💪 Growing from mistakes is a dynamic process that allows: our brains to form new connections, emotions to be regulated, and of course, helping us learn to adapt. It’s about embracing the lessons learned, fostering resilience, and ultimately enhancing our well-being. Swipe to learn more about the physiological and psychological processes that come into play when we grow from a mistake or loss. #GrowthMindset #EmbraceFailure #LifeLessons #PersonalGrowth #MentalHealthMatters #JourneyToSelf #MindfulLiving #PursueYouPsychotherapy

✨ Seeking change? Remember, to achieve different results, you must take different actions. ✨ As a psychotherapist, I’ve seen how stepping out of your comfort zone can lead to profound growth and transformation. It’s about embracing new experiences, challenging old patterns, and daring to do things differently. Start with one small step: Switch up your daily routine. Take a different route to work, try a new hobby, or simply change the order of your morning activities. These small changes can spark new perspectives and open the door to bigger transformations. What’s one small step you can take today towards the change you desire? Let’s embark on this journey to change together. 💪 #TherapyThoughts #PersonalGrowth #MentalHealthJourney #ChangeStartsHere #WellnessJourney #Mindfulness #SelfCare #TherapyWorks #mentalhealthmatters

Feeling grateful to be a part of my clients’ journeys. Their feedback fuels my passion for helping others. 💬🌿 #TherapyWorks #ClientTestimonials #MentalHealthMatters #PursueYou #therapy #reviews

💡 Join Our Team: We’re expanding! If you’re interested in becoming a team member, please reach out! #therapy #therapistsconnect #mentalhealthservices #hiring #team #joinus

Hi everyone✨ I’m back on social media and thrilled to reintroduce myself and share the services we offer at Pursue You Psychotherapy. 🔹 Private Psychotherapy: Specializing in high-achieving and busy teens/adults, I provide support for stress and anxiety management, including anticipatory anxiety, worry, rumination, panic attacks, perfectionism, health anxiety, burnout, and social anxiety. I also treat depression, low mood, relationship issues, and self-defeating behaviours. 🔹 Clinical Supervision: I offer clinical supervision to new and established psychotherapists and RP Qualifying’s, helping you fulfill CRPO requirements and strengthen your clinical skills. Looking forward to connecting with you all again! #anxietyrelief #therapy #wellness #selfcare #psychotherapy #mentalhealthawareness

🌟 Inside the Mind of a Human 🌟 🧠 Ever feel like your brain’s running a 24/7 marathon of thoughts? You’re not alone! It’s totally normal to have a mental circus going on up there. 🎪 From random song lyrics to to-do lists that pop up at 3 AM, our minds are always busy! ❔Why-the human brain is constantly processing information, reflecting on past experiences, planning for the future, and responding to the present moment. This continuous flow of thoughts is a natural part of being human and can vary in intensity depending on various factors. While having a constant stream of thoughts is normal, it can sometimes become overwhelming, especially if the thoughts are negative or intrusive. Practices like mindfulness, meditation, and cognitive-behavioural techniques can help manage the flow of thoughts and promote a sense of calm and focus. 💬 Remember, having thoughts isn’t the issue—it’s how we engage with them that counts! Sometimes we’re the ringmaster, sometimes we’re just enjoying the show. So, next time your brain feels like a busy circus, take a deep breath. 🌬️ Ground yourself in the present moment and gently guide your focus back to what matters most. 🌟 #busymind #pursueyoupsychotherapy #activethoughts #brainactivity #intrusivethoughts #negativethoughts #thoughts #mentalhealth #copingskills

🌟 Focus on What You Can Control 🌟 In life, it’s easy to get overwhelmed by the things that feel out of our control. From global events to other people’s opinions, these uncertainties can fuel anxiety and stress. But here’s the good news: by directing our energy towards what we can control, we can cultivate a sense of empowerment and calm. 🧘‍♀️🧘‍♂️ I am constantly referring back to this diagram that breaks down the areas within our control and those outside it. Use this tool to refocus your thoughts and actions on what you can influence: 🔹 Your Attitude: Embrace a positive mindset and practice gratitude. 🔹 Your Effort: Give your best in whatever you do, big or small. 🔹 Your Actions: Make choices that align with your values and goals. 🔹 Your Self-Care: Prioritize your mental and physical health. When you catch yourself worrying about things you can’t control, pause and refer to this diagram. Redirect your energy to the areas within your control and notice the difference it makes in your overall well-being. ✨ Remember, shifting your focus to what you can control is a powerful technique to reduce anxiety and enhance your resilience. Let’s focus on what matters and let go of what we can’t change. 💪❤️ #MentalHealthMatters #FocusOnWhatYouCanControl #AnxietyRelief #Mindfulness #Empowerment #SelfCare #TherapyTools #PositiveChange #PursueYouPsychotherapy

Discover your attachment style and learn how to nurture healthier relationships! Whether you’re secure, anxious, avoidant, or somewhere in between, understanding your style can transform how you connect. Swipe for practical tips tailored to each style! 🌟 #AttachmentStyles #Relationships #SelfDiscovery #mentalhealth

✨ Unlock Your Potential with the 5-Second Rule! ✨ Feeling stuck? Lacking motivation? Let’s dive into some psychological tips inspired by Mel Robbins’ powerful TED Talk, “How to Stop Screwing Yourself Over,” to help you take action and transform your life! 🌟 1. The Power of Action ✨ Psychology Insight: Action breeds motivation, not the other way around. Taking small steps can build momentum and increase your drive. 💡 Tip: Start with one small task. Completing it can spark a chain reaction of productivity and positive emotions. 2. Hesitation and Its Consequences ✨ Psychology Insight: Hesitation often leads to overthinking and anxiety. Our brain’s natural instinct is to protect us from perceived threats, even if they are just new experiences. 💡 Tip: When you feel hesitation, acknowledge it and remind yourself that it’s a normal response. Then, challenge it with a positive affirmation. 3. The 5-Second Rule ✨ Psychology Insight: Using the 5-second rule (counting down from 5) interrupts negative thought patterns and activates the prefrontal cortex, which is responsible for decision-making and planning. 💡 Tip: Next time you need to act, count down 5-4-3-2-1 and move! This simple trick can help you overcome inertia and get started. 4. Courage Over Comfort ✨ Psychology Insight: Growth happens outside of your comfort zone. Avoidance of discomfort can lead to stagnation and missed opportunities. 💡 Tip: Identify one small, courageous step you can take today. Embrace the discomfort as a sign of growth and progress. 5. Autopilot vs. Decision Making ✨ Psychology Insight: Operating on autopilot can lead to habitual behaviors that don’t serve our goals. Conscious decision-making fosters intentional living. 💡 Tip: Practice mindfulness to become more aware of your automatic thoughts and behaviors. This awareness can help you make deliberate choices aligned with your values and goals. Remember, you have the power to change your life, one small action at a time. Use these tips to break free from feeling stuck and step into your potential. You’ve got this! 💪🌱

🌟 Virtual Therapy Works! 🌟 Recent research confirms that remote cognitive behavioural therapy (CBT) is just as effective as in-person sessions. Whether you’re dealing with anxiety, depression, insomnia, or chronic pain, you can get the help you need from the comfort of your home. 🏡💻 A systematic review and meta-analysis of 54 randomized controlled trials involving 5463 participants found no significant difference in outcomes between virtual and face-to-face CBT. This means you can confidently choose the option that best fits your lifestyle and needs. 💬✨ Ready to start your journey towards better mental health? Explore the benefits of virtual therapy today! 👉 Link in bio for more info on the virtual services provided at Pursue You Psychotherapy #MentalHealthMatters #VirtualTherapy #CBT #OnlineTherapy #MentalWellness #Telehealth #TherapyWorks #selfcare #virtualtherapy #anxiety #depression

It’s been a while Instagram 👋🏼 Approaching the end of the summer can stir up a lot of big feelings - for both kids and adults! This is your opportunity to invest in your and your children’s health by taking the step towards care and support. Pursue You Psychotherapy is here for you through your journey to strength, clarity, and wellness. #CYC #CYCP #childandyouthcare #childrensmentalhealth #kidsmentalhealth #anxiety #anxietysupport #copingskills #copingstrategies #oacyc #mentalhealth #mentalhealthsupport #traumainformedcare #mentalhealthawareness #selfcare #motivation #mindfulness #depression #wellness #counselling #mentalillness #recovery #backtoschool

Deep Breathing Strategy 🌬 It’s usually easier to understand concepts with a visual component! While looking at one hand, use the other to slowly trace the outline of your fingers. On the way up, take a deep breath in through your nose. On the way down, let out your breath through your mouth. Breathing techniques are a great grounding opportunity to bring the focus back. Breathing also helps activate our parasympathetic nervous system aka our relaxation response. When this system is activated we experience relaxing responses such as decreased arousal. #copingstrategies #mentalhealth #kidsmentalhealth #anxiety #anxietysupport #copingskills #copingstrategies #mentalhealthsupport #traumainformedcare #mentalhealthawareness #selfcare #motivation #mindfulness #depression #wellness #counselling #mentalillness #recovery #strategies

Mental Illness week in Canada just ended but let’s continue to normalize conversation about mental health. #mentalhealth #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #mindfulness #loveyourself #wellness #healing #happiness #positivity #positivevibes #mindset #therapy #covid #instagood #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #mentalillness #stress

✨Value in affirmations✨ ✨Who✨should use affirmations: Anyone and everyone who wants to show up for themselves! ✨What✨are affirmations: Affirmations are simply statements that are designed to create self-change. They can be inspiration, simple reminders, help us focus our attention on our goals, promote balanced thinking. ✨Where✨should I use affirmations: I suggest that you do affirmations first thing in the morning and last thing at night. You can put your affirmations on a note card and leave them in places like your bathroom mirror, car, computer monitor, purse, wallet etc. ✨When✨ do I use affirmations: Use affirmations daily! ✨Why✨ should I use affirmations: Affirmations can be used to reprogram the subconscious mind, to encourage us to believe certain things about ourselves or the world around us. ✨Tips✨ 1. Writing in the first person turns affirmations into statements of identity which are more powerful for self-change 2. Write in the positive but make sure its believable 3. Use emotional words to associate deep meaning. For example: instead of saying “I prioritize my self care”, try saying “I feel such love and gratitude prioritizing my self care” 4. Write Affirmations in the present state 5. Write statements in your own words and language #mentalhealth #affirmations #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #mindfulness #loveyourself #wellness #healing #happiness #positivity #positivevibes #mindset #therapy #covid #instagood #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #mentalillness #stress

✨Fully Registered✨ When searching for a mental health professional, it is important to make sure that your therapist is registered with a governing body. Following the necessary schooling and professional training, most Masters Level therapists in Ontario will apply to register with the College of Registered Psychotherapists of Ontario (CRPO) which is a governing body that regulates its members to protect the public. When you register with a governing body, you are obliged to meet certain requirements. Officially today, the CRPO has approved my transfer from the qualifying category to fully registered! This means that I have completed necessary requirements such as passing the CRPO exam, completing over 1000 direct client therapy hours, and completing over 100 hours of clinical supervision! If you have any questions on what to look for to ensure the therapist you’ve found is experienced and regulated, feel free to comment below ⬇️ #mentalhealth #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #mindfulness #loveyourself #wellness #healing #happiness #positivity #positivevibes #mindset #therapy #covid #instagood #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #mentalillness #stress

✨Thoughts are just Thoughts✨ In therapy, we use the word “fusion” to explain how we become attached to and give value to our thoughts. In a state of fusion, we may believe: 🔸our thoughts are reality 🔸what were thinking is actually happening in the here and now 🔸our thoughts are the truth- we completely believe them like they are facts 🔸our thoughts are important- we take them seriously and give them our full attention 🔸our thoughts are orders- we obey them 🔸our thoughts are wise- we assume they know best ✨Tip✨Placing the words ” I am having the thought that” before the unwanted thought is a simple technique we can use to detach or diffuse from our thoughts.

✨About Me✨ Hi everyone, my name is Nicole! I am the founder and director of Pursue You Psychotherapy. I have a master’s degree in Counselling Psychology and I’m a member of the College of Registered Psychotherapists (CRPO) and the Canadian Counselling and Psychotherapy Association (CCPA). My approach to therapy begins with developing an understanding of you as an individual, including the challenging circumstances that may be preventing you from living the kind of life you want. I aim to do this by connecting with you from a place of empathy, non-judgement and compassion. If you are interested in learning more about my approach to therapy, visit our website. #therapist #mentalhealth #mentalhealthawareness #selfcare #selflove #love #anxiety #motivation #depression #health #mentalhealthmatters #life #loveyourself #wellness #healing #happiness #positivity #mindset #therapy #covid #happy #meditation #mentalillness #yourself #Psychology #Psychotherapy #therapy #Personalgrowth #Toronto #Hamilton #mentalillness #stress