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Taking care of your mental health is crucial, and it's important to find ways to maintain your well-being between counselling sessions. Here are some self-care tips to help you stay on track:<h3>Practice Mindfulness</h3>Mindfulness can help you stay present and reduce anxiety. Try incorporating mindfulness exercises into your daily routine, such as meditation, deep breathing, or simply taking a few moments to focus on your surroundings. These practices can help ground you and alleviate stress.<figure id="figure-5r4trwbs2lqenvjyp"><img id="5r4trwbs2lqenvjyp" src="https://media.gettyimages.com/id/1270419773/photo/young-man-sitting-alone-on-his-bed-and-meditating.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=Q7IQcxbs9gFK6AzHsePOdnLI6TpV3I9NG4RxllUGVQc=" alt="Young man sitting alone on his bed and meditating" title="Young man sitting alone on his bed and meditating" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1270419773/photo/young-man-sitting-alone-on-his-bed-and-meditating.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=Q7IQcxbs9gFK6AzHsePOdnLI6TpV3I9NG4RxllUGVQc=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Engage in Physical Activity</h3>Regular exercise has been shown to have a positive impact on mental health. Whether it's going for a walk, practicing yoga, or hitting the gym, finding a physical activity that you enjoy can help boost your mood and reduce symptoms of depression and anxiety.<figure id="figure-hwrcpsf32llqenvjyp"><img id="hwrcpsf32llqenvjyp" src="https://images.unsplash.com/photo-1453847668862-487637052f8a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxwaHlzaWNhbCUyMGFjdGl2aXR5JTIwbWVudGFsJTIwaGVhbHRofGVufDB8fHx8MTcwMzEzMDQxNnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="physical activity mental health" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1453847668862-487637052f8a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxwaHlzaWNhbCUyMGFjdGl2aXR5JTIwbWVudGFsJTIwaGVhbHRofGVufDB8fHx8MTcwMzEzMDQxNnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Establish a Support System</h3>Connecting with friends, family, or support groups can provide a sense of belonging and comfort. Surround yourself with people who uplift and support you. Sharing your feelings and experiences with others can help alleviate feelings of isolation and loneliness.<figure id="figure-85uw3rellalqenvjyp"><img id="85uw3rellalqenvjyp" src="https://images.unsplash.com/photo-1604881991720-f91add269bed?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzdXBwb3J0JTIwc3lzdGVtfGVufDB8fHx8MTcwMzEzMDQxNnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="support system" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1604881991720-f91add269bed?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzdXBwb3J0JTIwc3lzdGVtfGVufDB8fHx8MTcwMzEzMDQxNnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Set Boundaries</h3>Learning to say no and setting boundaries is essential for protecting your mental well-being. It's okay to prioritize your needs and limit interactions or commitments that may cause stress or overwhelm. Setting boundaries can help you maintain a healthy balance in your life.<figure id="figure-5h1r8f9bqilqenvjyp"><img id="5h1r8f9bqilqenvjyp" src="https://images.unsplash.com/photo-1522413452208-996ff3f3e740?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZXR0aW5nJTIwYm91bmRhcmllc3xlbnwwfHx8fDE3MDMxMzA0MTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="setting boundaries" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1522413452208-996ff3f3e740?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZXR0aW5nJTIwYm91bmRhcmllc3xlbnwwfHx8fDE3MDMxMzA0MTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Engage in Hobbies</h3>Find activities that bring you joy and relaxation. Whether it's painting, gardening, reading, or playing an instrument, engaging in hobbies can provide a sense of fulfillment and serve as a healthy outlet for stress.<figure id="figure-rzri7yqw3hlqenvjyp"><img id="rzri7yqw3hlqenvjyp" src="https://images.unsplash.com/photo-1696601889445-00c434b5d494?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxob2JiaWVzJTIwcmVsYXhhdGlvbnxlbnwwfHx8fDE3MDMxMzA0MTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="hobbies relaxation" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1696601889445-00c434b5d494?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxob2JiaWVzJTIwcmVsYXhhdGlvbnxlbnwwfHx8fDE3MDMxMzA0MTZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Practice Self-Compassion</h3>Be kind to yourself and practice self-compassion. Treat yourself with the same kindness and understanding that you would offer to a friend. Acknowledge your accomplishments, forgive yourself for mistakes, and practice self-care without guilt.<figure id="figure-a9od29wvwlqenvjyp"><img id="a9od29wvwlqenvjyp" src="https://images.unsplash.com/photo-1518708909080-704599b19972?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZWxmLWNvbXBhc3Npb258ZW58MHx8fHwxNzAzMTMwNDE2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="self-compassion" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1518708909080-704599b19972?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxzZWxmLWNvbXBhc3Npb258ZW58MHx8fHwxNzAzMTMwNDE2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Limit Screen Time</h3>Constant exposure to screens and social media can contribute to feelings of anxiety and overwhelm. Set boundaries around your screen time and consider taking breaks from technology. Disconnecting can help reduce mental fatigue and improve overall well-being.<figure id="figure-4a4iz9rssslqenvjyp"><img id="4a4iz9rssslqenvjyp" src="https://images.unsplash.com/photo-1620912189866-474843ba5c14?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxsaW1pdCUyMHNjcmVlbiUyMHRpbWV8ZW58MHx8fHwxNzAzMTMwNDE2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="limit screen time" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1620912189866-474843ba5c14?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxsaW1pdCUyMHNjcmVlbiUyMHRpbWV8ZW58MHx8fHwxNzAzMTMwNDE2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Get Sufficient Sleep</h3>Prioritize quality sleep as it plays a vital role in mental health. Establish a bedtime routine, create a comfortable sleeping environment, and aim for 7-9 hours of sleep each night. Quality rest can help regulate your mood and improve cognitive function.<figure id="figure-mr9bhtlwclqenvjyp"><img id="mr9bhtlwclqenvjyp" src="https://media.gettyimages.com/id/1388450667/photo/beautiful-woman-sleeping-in-her-bedroom-in-the-morning.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=7rugGfymcvHYZmbi2C6WYGtCwBbKU9Tn7FMN9Aq3muo=" alt="Beautiful Woman Sleeping in her Bedroom in the Morning" title="Beautiful Woman Sleeping in her Bedroom in the Morning" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1388450667/photo/beautiful-woman-sleeping-in-her-bedroom-in-the-morning.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=7rugGfymcvHYZmbi2C6WYGtCwBbKU9Tn7FMN9Aq3muo=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>We hope these self-care tips will help you maintain your mental health between counselling sessions. Remember, it's okay to prioritize your well-being and seek support when needed. Take care!

Self-Care Tips for Maintaining Mental Health Between Counselling Sessions

Immigrating to a new country is a journey filled with hope, challenges, and transformation. As an internationally educated professional, you bring a wealth of skills and experience to Canada, but navigating a new culture, rebuilding your professional identity, and finding emotional support can feel overwhelming.At Little Way Counselling, I’ve had the privilege of working with skilled immigrants, hearing their stories, and witnessing their resilience. I know firsthand how valuable a supportive community can be in helping individuals overcome the unique hurdles of starting anew. That’s why I’ve launched a Facebook group specifically for skilled immigrants like you—a space where connection, learning, and growth come together.Why a Facebook Group? This group is designed to provide support and resources in a flexible, accessible format that fits your busy schedule. Here’s what you can expect:<ul><li>Practical Resources: Access tools, articles, and strategies to support your emotional well-being and professional growth.</li><li>Community Connection: Engage with others who understand the unique challenges of immigration. Share experiences, ask questions, and build meaningful connections.</li><li>Asynchronous Counselling: As a member, you’ll also have the opportunity to access my counselling support on your own time, allowing for personalized guidance tailored to your journey. </li><li>By joining this group, you’re not just gaining resources—you’re becoming part of a community that celebrates your strengths, acknowledges your challenges, and walks alongside you as you build a fulfilling life in Canada.</li></ul>Why I’m Doing This As a 1.5-generation immigrant, I’ve seen the power of community and resilience in action. My passion lies in helping skilled immigrants navigate their journeys with confidence and hope. This Facebook group is an extension of that mission—a way to reach more individuals and provide a space for meaningful connection and support.Join Us Today If you’re ready to take the next step in your journey, I invite you to join our Facebook group. Together, we can tackle the challenges of immigration, celebrate your achievements, and create a brighter future.<a data-mce-href="https://www.facebook.com/groups/1298336294529338/" href="https://www.facebook.com/groups/1298336294529338/">Join Our Facebook Group Now</a>Let’s connect, share, and grow—one step at a time.

Introducing Our Facebook Group: A Supportive Space for Skilled Immigrants

woman holding toddler while walking along concrete pathway surrounded by trees

<h2>Happy May!</h2>May is a month that holds a special place in my heart. As the days lengthen and Calgary finally warms up, I relish the opportunity to spend more time outdoors, indulging in my favourite activities: gardening, hiking, kayaking, and camping. As a mother of three, Mother's Day is particularly meaningful. It is a time to reflect on all my mom has done for me while also soaking in the love and attention of my children. May is also significant for another reason: it is the birthday season for my family. Many of us, myself included, celebrate our birthdays this month, turning May into our own little mid-year festival!In addition to these personal celebrations, May is Mental Health Awareness Month. As a counselling psychologist, I find this an important time to discuss the mental health challenges many parents face. Parenthood, while rewarding, is fraught with its own set of stressors. It's crucial to recognize these challenges and find strategies to enhance our well-being.<h3>Early Days of Motherhood</h3>Being alone at home with a baby can be a whirlwind of emotions. From moments of pure joy to feeling completely overwhelmed, it is a rollercoaster ride that many mothers experience.I will never forget my first day alone with our baby after my husband returned to work. It was overwhelming. My baby had jaundice and could not regulate his temperature. I found myself juggling breastfeeding, diaper changes, temperature checks, and skin-to-skin contact every two hours. Every time he cried, I felt lost and worried. Despite the challenges, motherhood revealed my inner strength, patience, and capacity for love. It taught me to ask for help and appreciate the wonders within myself, others, and the world.Moreover, I often felt like I should have everything under control. I believe that being a mother should be instinctual. These perfectionistic fantasies only created more worries and anxiety. Self-compassion became my lifeline. Giving myself grace during tough moments, acknowledging that it’ i okay not to have all the answers, and learning to ask for help were crucial strategies. Being kind to yourself is just as important as caring for your little one.<h3>Self-Compassion Techniques for Early Motherhood</h3>1. Acknowledge Your Feelings: It is okay to feel exhausted, frustrated, or unsure. Acknowledge your emotions without judgment. They are valid, and you are not alone in experiencing them. 🌟 2. Be Kind to Yourself: Treat yourself with the same kindness and understanding you would offer a friend. Replace self-criticism with self-compassionate statements like, "I am doing my best, and we are okay." 💖 3. Take Breaks: Give yourself permission to take short breaks when needed. Place your baby in a safe environment and step outside for a few minutes to breathe the fresh air, listen to the birds, or enjoy a cup of coffee. ☕️ 4. Seek Support: Reach out for help from loved ones, friends, or professionals. Communicate your needs. Asking for help is a sign of strength, not weakness. 🤝 5. Practice Mindfulness: Stay present and practice mindfulness. Focus on your breath, be curious about your sensations, feelings, and thoughts without judgment, and practice gratitude for the small joys. 🌿 Practicing self-compassion is not about being perfect; it is about being kind and understanding towards yourself, especially during challenging times.<h3>The Impact of Sleep Deprivation on Parenthood: Navigating the Exhaustion</h3>Parenthood is a beautiful journey filled with love, joy, and unforgettable moments. However, it also comes with challenges like sleep deprivation. As a mom of three, with my youngest still not sleeping through the night, operating with a lack of sleep is no longer foreign to me. The impact of sleep deprivation on parents cannot be overstated, affecting not only physical health but also mental and emotional well-being. 😴<h3>Coping Strategies for Sleep Deprivation</h3>1. Establishing a Sleep Routine: Create bedtime rituals for both you and your little one. Wind down with calming activities like baths, storytime, and prayer to signal your body that it is time to rest. 🛁📚🙏 2. Seeking Support and Prioritizing Rest: Share nighttime duties with your partner or ask for help from family and friends to ensure moments of rest during the day. Creating a supportive environment for rest is essential. 💑👨‍👩‍👧‍👦💤 3. Creating a Sleep-Conducive Environment: Make your bedroom peaceful and comfortable. Limit screen time, adjust lighting, and use white noise like a fan for better sleep. 🌙🛌🌬️ 4. Mindful Self-Care: Practice self-compassion and prioritize activities that replenish your energy. Whether it is a warm bath, prayer, reading, or exercising, carve out time for yourself. 🧖‍♀️🙏📖 Most parents face similar challenges, which means you are not alone. It is okay to seek support and rely on others. Every day, we grow stronger, more patient, and more loving.Aside from taking care of the children, do not forget to take care of yourselves. If you are not well, then who will take care of your little one? How do you prioritize your physical and mental health? For me, now that we are experiencing warmer weather, I love spending time in nature and practicing mindfulness. Gardening allows me to connect with the earth while hiking and kayaking provide a sense of adventure and peace. Camping under the stars with my family brings us closer together and offers a break from our daily routines.Let’s share our experiences and strategies and uplift each other. 💕

May Celebrations: Embracing Motherhood, Mental Health, and Self-Compassion

Close-up of young woman's legs. She walks barefoot on grass in meadow at morning in lush green nature.

In life, we often find ourselves at pivotal moments, facing challenges that test our resolve and determination. Whether it's a career milestone, a setback, or a moment of triumph, our journey is a tapestry woven with experiences that shape who we are. Let's delve into the essence of growth, resilience, and self-compassion, exploring how these qualities guide us through the highs and lows of life.<h3>Facing Big Moments: Managing Stress and Anxiety</h3><figure id="figure-38ieick22vluzknbrt"><img id="38ieick22vluzknbrt" src="https://cdn.durable.co/shutterstock/22astFgmiuKH2gGWlZHFW9bsd2pm2sR5RL9SbxwoGufCTA36Y7b7FdjOnQPvduwk.jpeg" alt="Businessman having stress with laptop computer working in the office,Exhausted asian man touching his head, he is having a bad headache, stress and overwork concept." title="Businessman having stress with laptop computer working in the office,Exhausted asian man touching his head, he is having a bad headache, stress and overwork concept." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/shutterstock/22astFgmiuKH2gGWlZHFW9bsd2pm2sR5RL9SbxwoGufCTA36Y7b7FdjOnQPvduwk.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Before we embark on any significant endeavour, be it an exam, interview, or a life-changing decision, it's natural to feel a surge of emotions—excitement mingled with nervousness. How do we navigate these turbulent waters with grace and resilience?Breathe Deeply: Amidst the chaos, find solace in the rhythm of your breath. Inhale positivity, exhale tension. Ground yourself in the present moment. Visualize Success: Harness the power of visualization. Envision yourself triumphing over challenges, and stepping into a brighter future. Focus on Control: Channel your energy into what you can control—your preparation, mindset, and readiness. Let go of the rest. Seek Support: Remember, you're not alone. Lean on friends, family, or mentors for encouragement and guidance. Practice Self-Care: Nourish your body and mind. Prioritize rest, exercise, and nourishing meals. Positive Affirmations: Speak words of empowerment to yourself. "I am capable. I am ready. I trust in my abilities."These reminders form a scaffold of resilience, helping us weather storms and emerge stronger on the other side.<h3>Celebrating Achievements: A Universal Journey</h3><figure id="figure-tbeu5xa3jmluzkovuo"><img id="tbeu5xa3jmluzkovuo" src="https://images.unsplash.com/photo-1519834785169-98be25ec3f84?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxjZWxlYnJhdGV8ZW58MHx8fHwxNzEzMTAyMDE0fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="man sitting on mountain cliff facing white clouds rising one hand at golden hour" title="man sitting on mountain cliff facing white clouds rising one hand at golden hour" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1519834785169-98be25ec3f84?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxjZWxlYnJhdGV8ZW58MHx8fHwxNzEzMTAyMDE0fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Life is a series of milestones, both grand and modest. Each step forward is a testament to our dedication and perseverance. Let's take a moment to celebrate our achievements, big and small, and honour the journey that has brought us here.Celebrate: Acknowledge your hard work and accomplishments. Celebrate the progress made, no matter how incremental. Embrace Growth: Every experience shapes us. Embrace the lessons learned, the setbacks overcome, and the resilience gained. Support Each Other: We thrive in a community of support. Offer kindness, encouragement, and empathy to those around you. Plan Ahead: Set new goals, envision the future, and stay focused on your aspirations. The journey continues, filled with possibilities. <h3>Embracing Disappointment and Adversity </h3><figure id="figure-lzmhvz6xholuzkq23t"><img id="lzmhvz6xholuzkq23t" src="https://images.unsplash.com/photo-1463736932348-4915535cf6f9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzZWxmJTIwY29tcGFzc2lvbnxlbnwwfHx8fDE3MTMxMDIwODZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="woman wearing silver-colored ring" title="woman wearing silver-colored ring" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1463736932348-4915535cf6f9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzZWxmJTIwY29tcGFzc2lvbnxlbnwwfHx8fDE3MTMxMDIwODZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Life's journey is not without its share of disappointments and adversities. How we respond to these challenges defines our resilience and inner strength.Self-Compassion: Be kind to yourself in moments of disappointment. Acknowledge your emotions without judgment.Harness Strength: Reflect on past challenges overcome. Identify your strengths and use them as beacons of resilience.Reframing Unhelpful Thoughts: Use strategies to shift unhelpful thinking, bounce back from challenges, and create strong comebacks.<h3>The Power of Persistence and Optimism</h3><figure id="figure-nsd84jm7jbluzkrl5z"><img id="nsd84jm7jbluzkrl5z" src="https://cdn.durable.co/shutterstock/2fPILewgwuWXJsRovY7lx3YxCH8MmfIPJT16Vx5wgYB3DwPM9NI3mPGQWvbN7KSe.jpeg" alt="Portrait of cheerful business African-American lady working on laptop" title="Portrait of cheerful business African-American lady working on laptop" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure>Persistence and optimism propel us forward, even in the face of adversity. Celebrate small victories, reinforce positive behaviours, and maintain a growth mindset.Reward Yourself: Embrace positive reinforcement techniques to reward yourself for progress and maintain commitment to your goals. Positive Affirmations: Cultivate hope and optimism with daily affirmations. Visualize success and believe in your capabilities. Our journey is a mosaic of experiences—some exhilarating, others challenging. Yet, through it all, we embrace growth, celebrate achievements, and navigate setbacks with resilience and hope. Remember, you are capable, you are resilient, and you hold the power to shape your journey.As we embark on this collective journey of growth and achievement, let's support each other, celebrate diversity, and embrace every step with courage and optimism.Wishing you resilience, growth, and boundless success on your journey!

Embracing Every Step: A Journey of Growth and Resilience

pink flower petals shaped as heart with copy space. love concept, creative valentines day card, flat layout

As Valentine's Day unfolds, the digital realm is adorned with declarations of love, images of heart-shaped candies, and vibrant displays of affection. However, amid the crimson roses and pastel-hued cards, it is crucial to recognize that this day holds significance beyond romantic relationships. It is a celebration of love in all its forms – a tapestry woven with threads of affection, appreciation, and connection.In a world saturated with romantic narratives, Valentine's Day can evoke a spectrum of emotions, especially for those navigating life without a significant other. Little Way Counselling delivers a poignant message that underscores the importance of extending tenderness and compassion to oneself, irrespective of relationship status.This Valentine's Day, let's embark on a journey of self-love and connection:<h3>1. Self-Compassion:</h3>Embrace moments of loneliness with kindness and understanding. Treat yourself as a trusted confidant, nurturing your emotional well-being with solace and warmth in times of need.<h3>2. Gratitude:</h3>Express gratitude for the diverse manifestations of love in our lives, be it the bonds shared with partners or the camaraderie among friends and family. Plan activities based on shared interests, reinforcing a sense of belonging. Positive interactions act as powerful antidotes to loneliness.<h3>3. Reach Out:</h3>Seek support from loved ones or professional resources to navigate the Valentine's Day blues, prioritizing mental health and emotional resilience.In essence, Valentine's Day is an opportunity to redefine love – inclusive, expansive, and multifaceted. It transcends the confines of romanticism, embracing the richness of human connection in its myriad forms.As we navigate this day of love, let us heed the counsel of Little Way Counselling and embrace the mosaic of connections that enrich our lives. Whether finding ourselves in the embrace of a partner, surrounded by family and friends, or relishing moments of solitude, may we cherish the bonds that sustain us and cultivate a spirit of gratitude and compassion.In conclusion, Valentine's Day beckons us to celebrate not just romantic entanglements but the profound tapestry of love and connection that defines the human experience. Let us honor this day with open hearts, extending love to ourselves and others in ways both grand and subtle. For, in the end, it is love – in all its shapes and sizes – that truly sustains us and makes life worth living.

Celebrating Valentine's Day: A Tapestry of Love and Connection

Employer arriving for a job interview, businessman listen to candidate answers explaining about his profile and colloquy dream job, manager sitting in job Interview talking in office.

As an educated, professional immigrant, you will probably receive interview invitations for work or further education, and interviews are a crucial step in the journey toward your career. However, the pressure and anticipation associated with these interviews can lead to significant anxiety. In this blog, we will explore effective strategies from a few of my favourite therapeutic techniques to help you manage interview anxiety and enhance your overall well-being during this challenging process.<h3>MINDFULNESS</h3>Mindfulness is a powerful technique that can be particularly beneficial in managing interview anxiety. It involves being fully present in the moment and observing thoughts and emotions without judgment. Although mindfulness seems to be a bit of a fad or 'woo woo' to some people, I feel it is an important practice in our daily lives as there are many benefits. Here are some interesting benefits:Reduces Anticipatory Anxiety/Improves Focus and ConcentrationMindfulness helps bring your focus to the present moment rather than dwelling on potential future outcomes. By staying grounded in the now, you can reduce the anxiety associated with anticipating the interview while you are preparing for the interview and acting in your everyday life. Practicing mindfulness regularly can enhance your ability to concentrate, which is crucial during interviews. Improved focus allows you to listen attentively, respond thoughtfully, and stay engaged in the conversation.Enhances Self-Awareness/Acceptance and CompassionThrough mindfulness, you become more aware of your thoughts and emotions. This self-awareness allows you to identify anxious thoughts as they arise and choose how to respond to them. Accepting your anxiety as a natural part of the human experience rather than labelling it as good or bad can lead to a more compassionate and gentle approach to yourself during moments of stress.&nbsp;Promotes Relaxation/Build ResilienceMindfulness often involves relaxation techniques such as deep breathing and body scans. These practices can activate the body's relaxation response, calming the nervous system and reducing overall stress levels. This physical relaxation can positively impact your emotional state, making you more resilient to anxiety. Moreover, when faced with anxiety-provoking situations like interviews, individuals who practice mindfulness are often better equipped to navigate stress and recover more quickly from setbacks, building resiliency for future challenges.Mindfulness TechniquesSome of my favourite mindfulness techniques include:Mindful Breathing: Five-Finger Breathing and Box Breathing&nbsp;Meditation: Body Scan Meditation, Loving-Kindness Meditation and Guided MeditationMindful Eating, Walking (or other daily activities), and Observing<h3>Value and Strength-based Cognitive Restructuring</h3>Value and strength-based cognitive restructuring involves shifting your focus from negative or self-critical thoughts to thoughts that align with your core values and strengths. Some people misinterpret this as just thinking positive thoughts, but if we are pressing ourselves to focus on thoughts that we may not necessarily 'buy', then it is unlikely that we can shift our thoughts and reap their benefits. Personally, find thoughts that align with my values and strengths tend to 'stick' the most. The following are my techniques for restructuring my thoughts when preparing for an interview.Identify Negative Thoughts/Feelings and Anticipate the ConsequencesUse mindfulness to be aware of your feelings. Are you nervous? Worried? Dreadful? Why? Do you think you will mess up the interview? What if you mess up the interview? What does it mean to you? How will these thoughts and feelings impact your preparation for or performance during the interview, and how will that impact the outcome? Dig deep and figure out the thoughts/feelings that may hinder your preparation and performance.Identify Your Values and StrengthsReflect on your past and reminisce on the times that you were the happiest, proudest, and most satisfied and fulfilled. Why are these experiences so profound and memorable? If you cannot find the words to articulate your values, there are many lists of values on the internet. My favourite is the "List of Values" in "Dare to Lead" by Brene Brown. Then, discover how your values relate to your career and personal development. Why are you pursuing this position? How will this job or education serve you and your family?Next, reflect on your strengths. What are your education and experience? What are some skills that come naturally to you? How have they benefited you before and how will they benefit you in the future? How will your strengths contribute to this position?Challenge and Reframe Your Thoughts&nbsp;Now that you have identified your values and strengths, how can you think about your interview or the position differently? As someone who often has "all-or-nothing" thinking, rather than thinking, "I am going to blow this interview. If I don't get this job, then I will have no money, and we are going to be homeless," I may challenge this thought, by asking myself, do you really have no money? Even if you have no money, are you really going to be homeless? What other resources do I have? Who can I rely on if that happens? And if this is not true, how can I change my thoughts based on my values and strengths? I really value being genuine and authentic, and my ability to connect and help others. Rather than thinking, "I will blow it," I would choose to think, "I had some fantastic interviews before, and I have pretty good interpersonal skills and people seem to like me, maybe we will have a good conversation that will lead to a job or that will help me grow my network."Create and Practice AffirmationsBased on my new thoughts, I would create and practice positive affirmations to remind myself of my values and strengths and foster a more positive mindset, such as "I am personable and well-prepared for the interview," and write that on the whiteboard by my desk to remind myself that as I continue to prepare for my interview.&nbsp;<h3>Seek Support and Interpersonal Effectiveness</h3>As they say, "No man is an island." Hence, it is important to be aware when you need support from your family and friends. You may alleviate your stress by listening to your concerns, assisting you with your interview preparation, and/or helping you reframe your thoughts and create positive affirmations.You may also use your interpersonal skills to effectively communicate and foster interpersonal relationships during the interview. Use your active listening and thoughtful questioning skills. Express yourself clearly through verbal and nonverbal communication and adjust your communication style to suit the interviewers. Anticipate the possibility of receiving constructive criticism and practice mindfulness to stay present and manage anxiety. A more relaxed atmosphere can help you build rapport and connect with the interviewers.<h3>Taking Charge of Interview Success</h3>I hope by integrating these strategies, you can effectively manage interview anxiety. Remember, it's normal to feel nervous. But with the right tools and mindset, you can approach the interview process with confidence and resilience. To navigate interview anxiety and other stress related to pursuing a career after migrating to Canada, consider booking an individual counselling session for personalized support, connecting with our community by sharing your experiences on our social media platforms, staying informed about additional resources and updates by subscribing to our newsletter, and contact us if you require any additional support. I hope you embrace the opportunity for personal and professional growth in this process, recognizing that each step brings you closer to achieving your career goals.

LITTLE WAY

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