Resources
This collection of resources has proven helpful for many clients. Current clients may find personalized recommendations based on recent sessions, while others are encouraged to explore freely for insights that resonate. These resources also serve as a lasting reference, offering strategies and reminders long after sessions have concluded.
Cognitive Triangle
This resource helps to explain how our thoughts, emotions and behaviours are interrelated. Therefore, if we can change either or both our thoughts/behaviours, we can experience a positive impact on our emotions.
Circle of Control
Conceptualizing situations in this way gives us direction as to how we should use our energy. It will be much more productive to spend energy on something you can control or influence rather than things beyond your control.
Cognitive Distortions
Cognitive distortions are common unhelpful thinking patterns. We all experience these distortions but what is important is to be aware of them. If we are aware of them, we can notice they are indeed distortions and then question how valid or reasonable they are.
54321
The "54321" grounding technique, often used for managing anxiety, can also help when you're focused on the past or future or if you've experienced trauma. To prepare, have something nearby to smell and taste if possible.
Feelings Wheel
This resource is helpful for describing your feelings in different situations. It’s helpful to be attuned to your thoughts, sensations, behaviours and feelings for making changes using the cognitive triangle.
SMART Goals
The resource has a great explanation of this acronym and the questions you can ask yourself when making a goal for a behaviour change (e.g. preparing a job application or starting a new hobby).
Additional Resources
Communication Skills
This resource explains Rapoport’s 4 rules which can be used for more effective communication, especially with people you don’t agree with.
EMDR
The following videos that will give you an idea of what EMDR involves and how it could help.