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Tools & Resources.

Download Empowerment Grid

Check out our Blog for how to use this grid to enhance your life - if you would like to download a printable copy, please enter your email here (you can opt out of future emails any time!).

Click here to download

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Free Downloadable 30 Days to Nourish Your Soul Workbook

RCC Thea recently created this short workbook to take women who are looking to counter burnout through 5 simple daily habits for 30 days to dramatically change how life feels. Get it instantly at absolutely free by clicking this button to download it.

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Downloadable Letter Template: Request Your Employer Add Registered Clinical Counsellors to the Counselling/ Psychology Extended Benefits

Many employers are unaware that it is usually low or no cost to add Registered Clinical Counsellors (RCCs) to the qualified professionals included in the Extended Medical Package. Download this free template to help you prepare a letter to your employer if you would like to request that your employer consider adding RCCs.

Coverage Template

Therapy Tip: Zentangle

Zentangle is an intentional doodling exercise I teach to clients. It is fun, relaxing, and simple to do, and it helps with enhancing focus/ mindulness, regulating (di)stress, and strategic transitions between parts of our days to name a few. No artistic talent required! (You can google for other Zentangle designs or use the ones I demo.)

 #therapytips #zentangle #mindfulness #anxiety #anxietyrelief #depression #depressionhelp #doodle #emotionalhealth #easy #fun #counselling #motivationalpsychology #livebetter #thingsthathelp #lifehacking

Sample panic attack diary card

Therapy Tip: Life Pie

Here is a very helpful tool that I often have clients try out when they are really feeling overwhelmed, or out of sorts, or off course, for example. It is simply creating a visual representation in the form of a pie chart of how we spend our days, and it can help build insight and gain perspective. When we pie graph what our days look like, we can see how full our days are, what we are filling our time with, and what is missing. Getting it out of the brain and onto paper can help us determine whether what we see there represents how we would choose to live and helps us decide what shifts to make going forward.

The steps are quite simple:
(1) Draw a 24 hour clock.
(2) Chart out how you fill a day in your life.
(3) Look at what is there and what isn’t there that you wish was, and the quality of life overall.
(4) Ask yourself, “Knowing that I will one day die, is this how I choose to live?”
(5) Decide if you need to make changes and, if so, what that would look like.

**If doing this feels like too much for you in any way, seek professional support to help.**

If you have questions, please don't hesitate to ask, and if this and the other tools I showcase appeal to you and you are thinking about a new counsellor, please consider scheduling a session or a consult with me.

#counselling #life #perspective #wellness #betterlife #integro #integrolife #integromethod #therapy #therapytools #lifechoices #choosewell #shift

Panic Attacks can feel really scary, and it can be hard to know what to do during an attack. One option to fill out a Panic DIary - this technique helps by giving something to focus on during the attack, can build insight, and helps stay with the experience instead of what most people want to do during (ie. make it stop/ avoid it).


Click on the image above to open a printable version. 

To read more about Panic Attacks, watch for a Blog post coming soon


(As always, this tip is not meant to be used in lieu of mental health treatment; if you are experiencing panic attacks, talk to your doctor and/or a mental health professional.)

#TherapyTips #integro #IntegroLife #IntegroMethod #Panic #PanicSupport #PanicDiary #anxiety #AnxietyHelp #ThingsThatHelp  #MentalHealthSkills #WhatIfItCouldBeBetter 

Sample Mood Log Diary Card

Therapy Tip: Panic Diary

Therapy Tip: Mood Log

Having different moods is part of being human - everyone has some anxiety, depression, and so on. If you are experiencing more variation in your mood, keeping a Mood Log for 1-2 weeks and noting 3-5 times/ day how you are doing and what you did to help yourself if needed is a helpful option. You might also want to explore Apps such as Mindshift, Moodily, and Moodnotes (there are many apps available).


Click on the image above to open a printable version. 


(As always, this tip is not meant to be used in lieu of mental health treatment; if you are experiencing significant mood fluctuation, talk to your doctor and/or a mental health professional.)

#TherapyTips #integro #IntegroLife #IntegroMethod #Depression #Anxiety #Mood #MoodLog #ThingsThatHelp  #MentalHealthSkills #ItCouldBeBetter 

ADHD Resources for Professionals/ Everyone

ADHD has been discussed as the most treatable and most prevalent psychological condition. If you are considering the possibility of ADHD or have a diagnosis, or are a professional working with ADHDers, here are some useful links to explore. ​




Mindfulness is an incredibly beneficial practice when it comes to addressing anxiety, stress, burnout, depression, trauma, ADHD, and so on. This 3 Minute Mindfulness Practice is a simple and easy way to incorporate mindfulness into the day. When Mindfulness is recommended in treatment, the clinical guidelines generally suggest practicing at least 3 minutes of mindful activity 3-5 times a day. 


[Disclaimer: This is not meant to be used in lieu of mental health treatment. If you are experiencing extreme mood fluctuation or distress, or any other acute symptoms, please see a qualified professional, such as your medical care provider, directly.

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