In this video, I dive into how anxiety and excitement can feel the same in our bodies, but our thoughts make the difference between a pleasurable or unpleasant experience. Whether it’s a job interview, asking someone out, attending a social event, meeting new people, or giving a presentation at work, shifting our mindset can significantly reduce anxiety and using these 4 cognitive therapy based skills will change how we feel. Viewing these situations in the ways I teach in this talk will create new neural pathways in the brain that will also help prevent [...]

 In this talk, I dive into the one specific boundary that is necessary in order to break the cycle of people please. Healthy boundaries are essential for maintaining our well-being and fostering positive relationships. In this video, I explore why this type of boundary is vital, how it can protect you from overwhelm and burnout, and ways to effectively communicate and set it. Drawing on personal experiences and practical tips, I guide you through the process of recognizing when and where you need this type of boundary, how to establish it with confidence, and [...]

 Everyday we have a whole bunch of little stressors that show up. Even though each one of them by themselves might not be that big of a deal, when they go unaddressed time after time they add up to a lot of stress or anxiety that sits trapped in our bodies and causes overall nervous system disregulation. In this talk I teach you how to identify these little stressors and how to deal with each one of them in.just a few seconds. This will not only help you feel more calm and grounded in [...]

 Feeling overwhelmed by uncertainty? You're not alone! In this down-to-earth talk, we'll explore simple and effective ways to handle the unknown and stay calm and confident. Uncertainty can often cause a lot of anxiety, but it also holds the potential for growth, innovation, and unexpected opportunities. Whether you're dealing with personal challenges, work changes, or just the unpredictability of everyday life, this talk will give you the tools you need to navigate uncertainty much more easily.

 In this practical talk, we dive deep into three essential components of real self-confidence: self-efficacy, self-concept, and self-esteem. This talk will help you learn how your belief in your ability to succeed can shape your actions, decisions, and overall life trajectory. You'll also learn about the mental image you have of yourself, and how you describe your abilities, attributes, and overall identity. And finally, you'll learn the critical role of self-esteem. I give you practical tips on nurturing a healthy self-esteem, fostering self-respect, and appreciating your intrinsic worth. Whether you're looking to boost your [...]

 Are you feeling overwhelmed but can't quite put your finger on why? You might be overstimulated without even realizing it. In this video, we dive into the subtle signs that indicate your brain is on overload. From difficulty concentrating to feeling unusually irritable, we’ll explore the everyday cues your body and mind give you when they’re overtaxed by too much sensory input. Understanding and addressing overstimulation is crucial for maintaining your mental health and overall well-being. By identifying these signs early, you can take steps to create a calmer, more balanced you.

 It's easy to get offended when we take what someone does or says about us personally - but when we take a step back and look at things with more objectivity we can see that very little of what someone does or says is actually personal. So if what they are saying isn't actually personal, why does it bother us so much, and why do we get hurt, upset or irritated by it? In this talk we're going to look at why we often get offended so easily, and what we can do to [...]

 It's so easy to let ourselves get angry when someone does or says something unfair, unreasonable, unkind, unjust, or inconsiderate, or disrespectful. And, even though we may be justified in said anger, we have to ask ourselves whether it's worth letting ourselves disrupt our own peace with someone else's words or actions. We can address someone else's actions without letting ourselves get upset and reactive, and that requires us to take a step back and reflect on what we're letting ourselves get upset about, and how we want to address it (or not) in [...]

 When we're right in the middle of a difficult, painful, confusing or overwhelming time in our lives it can be really easy for our brains to convince us that this is the way things are always going to be, and we're always going to feel this way. When we're feeling anxious, confused, depressed, lonely, stressed, overwhelmed, or hurt it's really easy to think that that we're never going to get through it. The next time you're feeling this way, the two main words I teach in this talk will help you see that you [...]

 When we're feeling stuck and struggling: Feeling sad, hopeless, lost, confused, overwhelmed, anxious, stressed or hurt it can seem like we're always going to feel this way and things are never going to get any better... or we're not every going to feel any better. But the thing is, you have been through hard things before - you have FELT hard things before, and you have gotten through it. Nothing has necessarily gone wrong if things aren't always going, or feeling, right. And this is the part of your story where it feels hard, [...]

 There are certain things confident people make an intentional point NOT to do - because they know that if they allow themselves to do these things, it not only feels bad, but it also erodes their confidence. Becoming more confident is about choosing certain thoughts and actions that help to build your confidence, but it's also about steering clear of the things that will chip away at it.

 In this talk, we're diving into the mindset of confident people by exploring the 7 things you won't hear them say. Understanding these phrases and why confident individuals avoid them can help you boost your own self-esteem and feel more comfortable and confident in who you are. Instead of using these phrases, shift gears and focus on using empowering language that fosters growth, a sturdy sense of self, and resilience

 When we feel overwhelmed it's because we have more going on in our lives, and thus in our brains than we have to capacity to wrap our minds around or process. In our fast paces world - and with so many life activities and demands that many among us have, it is all too easy to get overwhelmed - to the point of either meltdown or blow up - or even to the point of a panic attack or an anxiety attack. Tuning into yourself when the overwhelm is starting to boil is key [...]

 If you have a brain that likes to overthink, know that you are not alone. The reason our brains tend to overthink so much is because they are trying to protect us in some way. The thing is, though, most of the things you overthink about are not actual threats to your safety - they are more likely threats to your ego. Or, if they could be threats to your safety (i.e. thoughts about something terrible that could happen) they are very unlikely to happen. In this talk I teach you 3 simple tips [...]

 Being in a relationship with an emotionally immature partner can be confusing, frustrating and hurtful. You may want to negotiate and work through issues in the relationship, or have honest conversations about your thoughts and feelings, but they either wont or they can't. So is the relationship a lost cause? Is there nothing you can do to build a deeper sense of openness, honesty and trust in the relationship? The answer is yes. There are ways you can approach your partner that increase the likelihood that they will learn to address and acknowledge their [...]

 Emotional immaturity is when someone can't recognize or control their emotions in an age-appropriate way. An emotionally immature partner shows a lack of depth and understanding about their emotions as well as their partners. This can be an emotionally immature man or an emotionally immature woman. Being emotionally immature puts a lot of stress and strain on the relationship leaving the other partner drained and emotionally depleted. If you've been struggling in your relationship because you can't seem to get on the same page as your partner, it might be because they are emotionally [...]

 Vancouver Clinical Counsellor talks about what happens within our brains when we talk to a trusted friend or professional about a problem, and why this often makes us feel so much better.

 Vancouver Clinical Counsellor, Julia Kristina teaches a quick and easy exercise to significantly reduce feelings of anxiety, worry, and panic immediately.

 It can be confusing when someone acts in ways that seem selfish, oblivious, disrespectful, self-centred, reactive, or rude. But the thing is, most of the time when people repeatedly act in these ways it's because they lack emotional maturity. They both don't recognize the impact of their words or behaviours on others, and they don't know what to do with their own emotions or how to regulate themselves. When we can see that the way someone is behaving is not about us, but about them not knowing how to cope with their own big [...]

 In this video I give a simple and straightforward explanation of what Mindfulness is all about and why it's all the rage right now.

 Anxiety tells you to stay small and hidden in order to keep you safe. But is stopping yourself from stepping more fully into your life by trying something new, putting yourself out there, going for what you really want, working toward a goal really keeping you safe? If you want to grow, if you want a full life, you have to be willing to stretch. But anxiety tries to convince you that this is not safe. BUT So often the things we are afraid of are not a threat to our safety - they [...]

 To become more mentally strong and emotionally intelligent we need to practice certain skills on a regular basis. Many of these skills are about becoming more conscious and aware of how we are reacting to certain things by default, and then intentionally changing that default. So often we keep ourselves in resistance and the stress, anxiety, anger, bitterness that comes with it, when we keep complaining about people or circumstances that we don't like. Sometimes we can do something to influence those people or circumstances to change, but if they are both uninterested in, [...]

 In this video I guide you through a short mindful deep breathing exercise you can do anytime.

 When we have big emotions it can be hard to know what to do with them - especially when they feel overwhelming, difficult or painful. But, the truth is, we don't have to be afraid of having big feelings - even the more challenging ones - especially when we know how to process them effectively. In this talk I teach you the top 5, research backed strategies, that include CBT skills, for processing and dealing with big emotions when they show up in healthy, helpful and effective ways.

 A clear, brief, and to-the-point explanation of what CBT is and why it's effective for treating anxiety, depression, low self-esteem and chronic stress.

 There are 2 types of mindsets that most people navigate the world with. A Fixed Mindset and a Growth Mindset. Many people also use a combination of both - depending on the situation they are in. When you have a growth mindset you see yourself as having say over the general direction of your life and believe you can achieve and accomplish things when you learn, stay committed and work at it to develop your skills and abilities. When you have a fixed mindset you see the world more as people who innately have [...]

 Healthy relationships are at the core of our mental health. In order to have good mental health, we need to have good relationships. But how what do healthy relationships look like? How do you know if any particular relationship is healthy, and if you'd like to have better, closer, healthier relationships with either friends, your family or a partner, what does it take? In this talk I'll teach you the 3 key elements of a healthy relationship so you can both assess where your most important relationships are at, and learn some straightforward ways [...]

 So you overthink... a lot. You overthink what you said, how you said it, what they're thinking about what you said or how you said it, what you should have said instead, maybe even the person you should be instead. It feels bad when you leave a social situation or interaction because of all the rumination, self-doubt and self-criticism that goes through your brain immediately. It also makes it so you feel anxious going into most social situations because you're afraid of coming across the wrong way, or looking awkward or uncomfortable and you [...]

 Here I talk about some of the emotional and mental health struggles that can come with having a new baby, and some strategies to help mama's cope and even feel good during this often really challenging time.

 It does NOT feel good to be used or taken advantage of - especially when you're someone who likes to be kind and generous, but when the generosity gets taken advantage of, it can turn into being used. But how can you make it stop? In this talk I teach you 6 simple ways to stop being used by others -some of them might surprise you.