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What To Expect From Therapy

Check out this document to get a thorough understanding of what is counselling and psychotherapy, the counselling process, what you can expect from the therapist, common misconceptions of therapy, and what you may experience as a result of participating in therapy.

Introduction to Emotion Coaching

"Dr. John Gottman’s Emotional Coaching was developed from the findings of decades of research on parenting. Emotional coaching will help your child understand and regulate their emotions in such a way that can help them be more self-confident, perform better in social and academic situations, and even become physically healthier."

Emotion Wheel

A helpful tool that is often used in labelling and expressing emotions.


Click on the link to access Dr. Kristin Neff's guided meditations and exercises to practice Self-Compassion in everyday life.

Guilt vs. Shame

Have you every wondered the difference between guilt and shame? To put it simply, guilt says,"I did something bad" and shame says, "I am bad". To learn more about the differences, click below.


What is anxiety? Why do I worry so much? You may not know it, but anxiety and worry are actually two different things but they are used interchangeably to describe how a person feels toward the threat of uncertainty. Anxiety occurs in the body (ex. increased heart rate, sweating, nausea, adrenaline) and worry occurs in the mind (ex. every thought that starts with "what if...") Both anxiety and worry work together in a "survival response" to keep you safe. The thing is, often times the threat is hypothetical so it acts like a false alarm. Click on the button below to learn more about anxiety and worry.

Self-care Wheel

Does your life feel out of balance? Have a look at the Self-care Wheel and see what parts of your life are missing or lacking, and what you can try today to take a step toward life balance.

Burnout Self-Test

Feeling drained by your work or the ever-changing nature of the pandemic? Do you feel frustrated, impatient, or stressed more often than not? You may be experiencing what is called Burnout. The Maslach Burnout Inventory (MBI) is the most commonly used tool to self-assess whether you might be at risk of burnout. To determine the risk of burnout, the MBI explores three components: exhaustion, depersonalization and personal achievement. While this tool may be useful, it must not be used as a scientific diagnostic technique, regardless of the results. The objective is simply to make you aware that anyone may be at risk of burnout.

10 steps for how to handle a dilemma

Having trouble making a decision? Are you grappling with your options, afraid to make the "wrong" choice? Have a look at this list developed by Dr. Russ Harris, a world-renowned trainer of Acceptance & Commitment Therapy (ACT). Here are 10 options to help you navigate the dilemma you are in.

Coping Skills Toolkit

This Coping Skills toolkit was found online from the Baldwin County Board of Education website ( It has a lot of great coping tools, strategies and techniques to help anyone of any age manage stress, anxiety, panic or distress.

Free Programs from Sounds True

Click on the link to have access to 3 awesome programs from Sounds True: 
(1) The Self-Acceptance Project: Twenty-three authors and spiritual teachers discuss the power of self-compassion, especially during these challenging times.
(2) The Practice of Mindfulness 
(3) Meditation Music

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