Lindsay Dupuis, MA, RCT, CCC

Bill C-59, An Act to Implement Certain Provisions to the Fall Economic Statement that removes GST/HST on counselling and psychotherapy services in provinces that regulate the profession, received Royal Assent on June 20, 2024.

This is a step forward as it helps lower financial barriers preventing many Canadians from accessing therapy services. Thank you to the Canadian Counselling and Psychotherapy Association (CCPA) for their decade of advocacy efforts helping make this possible.

Frankl describes this mindfulness practice so eloquently.

A practice of gratitude is an excellent antidote for worrying, no matter where on our life path we are.

Assertive communication not only helps those whose own needs aren’t being met. It can also help those whose problematic behaviours are enabled by the silence of others.

If you’re in doubt about the best way forward, confused by the messages you’re receiving from the outside world, feeling pressured by “shoulds,” or the judgements of others, know the answer lies within YOU.

Trust this. Trust yourself. When you do this, you will come home to peace.

You have a right to express your emotions - this in itself is healthy. But, some ways of expressing emotions are damaging.

Can you step into your inner adult and ask what you’re feeling, why you feel this way, and what you need?

Can you then take responsibility for helping yourself as much as possible first, and where support from others is needed, can you kindly and respectfully communicate this to them?

It might not feel like it, but your message is much more likely to be clearly heard this way.

“Through spontaneity we are re-formed into ourselves”
- Viola Spolin

I admire my husband’s spontaneity. On our wedding day, he proposed a few minutes before our ceremony (as a mutual conversation had led to our engagement 6 months earlier). It wasn’t planned, but it was his spontaneous decision that became one of the most beautiful, sincere, and memorable parts of our day. Moments of spontaneity in our relationship help us connect more deeply with ourselves and also with each other.

In a world in which suffering is a tough reality, why should one more person have to suffer if not necessary?

Anxiety can be helped.

In order to truly care for others, care to address your anxiety.

I’ve had the chance to spend a chapter of my life in Newfoundland. As this chapter comes to a close, like with many transitions in life, I’m met with a mixture of emotions – some bitter, some sweet. I’m remembering the good times I’ve had, practicing gratitude for the things that made me smile while I was here. One of these things was having a forest behind our house. This is where I often started my days with a walk and morning meditation, and where I even saw a moose.

Remembering the positive times, or experiencing nostalgia, can lead to positive affect and reduce negativity. We may not be able to go back and relive these good times, but we can appreciate that they add warmth and colour to our life story, and help weave the fabric of who we are.

If your answer is no, there is no need for guilt.

If your answer is yes, ask yourself what you can learn and how you can change your actions for the better moving forward.

Feeling stuck?

Something is better than nothing.

“I want to go outside and play!”

I remember declaring this many times as a kid, and I usually did just that – with my sister, or with our neighbourhood friends. It was pretty easy as we’d put on our shoes (or not) and out the door we’d go, as long as we were home by dinner.

As an adult, I’m trying to make an effort to do the same. Sure, play might look a little different than it did back then, but gosh, it feels just as good as I remember!

An honest and eye-opening look at what our culture deems as “normal” and its impact on our mental health. A highly recommended read.

We are more than our physical sensations.
We are more than our emotions.
We are more than our thoughts.
We are SELF-AWARENESS.
We have the will and agency to use and work with our experiences.

Making happiness a goal won’t help us feel happier. Acting according to what’s meaningful to us, on the other hand, brings the side effect of experiencing joy.

Read about various ways you can cultivate a greater sense of meaning, and therefore joy, in your life on my website: https://lindsaydupuis.ca/10-ways-to-cultivate-joy/

Are your thoughts racing? Your emotions running high? Are you confused about what to do or how to cope?

When feeling this way, it can be helpful to write down answers to the 4 following questions:

1 | What’s going on? What event or situation am I upset about?

2 | What are my thoughts and feelings about the situation?(completely unedited)

3 | How might an outsider view my situation, including my thoughts and feelings about it? What rational responses might a close friend, or my older and wiser self offer? Are there other perspectives that are worth considering?

4 | What can I do right now to take charge/cope? What is my action plan (in the coming hours, days, or weeks)?

Instead of following a spiral of emotionally charged thoughts, this exercise allows for perspective, for greater understanding of our experiences, for grounding, and for rational thinking that is kind and compassionate, and focused on helpful actions and solutions where possible.

Photo by Allie Smith on Unsplash

Know how much time and energy it takes to be negative!

Know that pleasant experiences are available for everyone, everyday

Know that everyone has unpleasant things happening in their life – it’s not just you

Know that things are often not what they seem – things are usually better than your negativity perceives

Know that there is almost always something you can do to solve problems that do exist

Know that you have the final say with regards to where your thoughts go

Know that you can be firm with your “inner child” when they insist on holding onto “poor me”

Know that this pattern is changeable. It takes some effort. You are the only one who can change this.