You’re welcome to click and download these supportive guides made for you.
Your Inner Well-being
Cultivate a sense of peace and resilience with professional support for:
• Anxiety
• Chronic pain
• Depression
• Trauma
• Phobias
• Stress
• Sleep difficulties
• Emotional management
• Individual counselling
• Family counselling
• Mandatory reporting
• Online hypnotherapy
Changing Your Habits
Begin a positive journey toward lasting change with professional support for:
• Addiction
• Smoking cessation
• Weight loss weight loss
• Other habits
road map to recovery
ongoing recovery
hypnotherapy
Click any topic above to download its handout.
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BOX BREATHING EXERCISES
What it is
• A simple way to help your body feel safe and relaxed.
• It uses a pattern of breathing to steady your mind.
How to do it
• Sit comfortably and relax your shoulders.
• Breathe in through your nose while counting to 4.
• Hold your breath gently for a count of 4.
• Breathe out slowly for a count of 4.
• Hold your breath again for a count of 4.
• Keep going for a few minutes until you feel better.
When to use it
• When you feel nervous or worried.
• Before doing something that feels scary.
• When you need help falling asleep at night.
• To find peace after a very busy day.
Kind tips
• If 4 seconds feels too long, try counting to 3 instead.
• Be gentle with yourself and take breaks whenever you need.
5-4-3-2-1 GROUNDING EXERCISE
What it is
• A simple way to help your mind feel quiet and safe.
• A tool to help you stay in the "here and now" when you feel worried.
How to do it
Take a slow breath, look around, and find:
• 5 things you can see: Like a chair, a window, or a tree.
• 4 things you can touch: Like your soft shirt or a smooth desk.
• 3 things you can hear: Like a bird or the hum of a fan.
• 2 things you can smell: Like fresh air or a nice candle.
• 1 thing you can taste: Like your morning coffee or mint.
• End with one more deep, slow breath.
When to use it
• When your thoughts are racing too fast.
• When you feel scared or shaky.
• When you are in a loud place and feel upset.
• When you want to feel more calm and steady.