Lately I have been doing quite a few interviews on how to keep sane during the Covid19 isolation time that we all are experiencing, so I thought I’d share key points with you!
A HUGE factor in your mental health will to be establish a new normal. Our worlds have been turned upside down through no fault of our own, causing us to have some trying times.
Many are working from home, or may be experiencing a job loss, and kids are now home due to schools and daycare being closed. Talk about a disruption to your life!! Balancing work and the responsibilities of caring for your kids at the same time can be overwhelming. So let’s make a routine!
People THRIVE off of routines. It’s a great idea to WRITE down (you all know how much I love writing things down) a routine for yourself and your family. Have similar wake up times that you did prior to being housebound. Keep your meal times and snack times the same. Incorporate physical activity in your daily regime. Doing all of these things on a regular basis will help you stay out of a funk, and create a productive environment for not only you but your family. Make appointments with your friends, family and other support systems to check in regularly. Carving out times and preplanning to connect with others ensures that you make the time, and take the time to socialize.
For kids, do the same. Establish a routine that can be carried out consistently. Just as yourself, create a plan that has the same wake up times each day, same meal times, physically activity, and their household and/or school work responsibilities. Using visual markers such as charts or checklists for kids will not only help them carry out the routine, but it will build their self esteem and self worth from the act of completing a task. Create a rewards system for things that they enjoy. Don’t forget to include them in socialization as well by doing things like video calling grandparents, aunts and uncles, or even their friends.
We are hoping that this new normal will not be around for long, but in the meantime, it is important to create a routine around this situation to ensure your mental health is cared for.Learn More
Right now it seems like society is in survival mode. Getting through each day, whether it be with dealing with anxiety and stress of the unknown, or the madhouse your kids are creating (let’s be honest, we are all bouncing off the walls a bit), right now is a time where most are putting their relationship on a back burner. It may not be intentional, but it is most likely happening (at least if you have children).
Your relationship doesn’t have to be in a bad place for you to put work into it. But it is important to take the time, yes even during isolation, to spend MINDFUL time with your spouse. No, I am not talking about watching TV together or being in the same room. I am talking about making a plan to do an activity, just the two of you. Pick an evening (or even a naptime if you have little ones) to have a date night in. This creates a point of connection, that isn’t based around the stress or frustrations that can be accompanied with staying home. Do this once a week, and take turns planning. I encourage you to pick the same night weekly to ensure that it is part of your weekly routine, and that your relationship doesn’t continually fall down your priority list.
Are you stuck on what a date night in could look like?? We have compiled a short list to get you going!
– Play a board game
– Do you a puzzle
– Make a meal together
– Have a picnic at home
– Have a fondue
– Do a workout together
– Write down questions and put them in a bowl, take turns pulling them out and answer them
– Try on online “paint night”
– Each pick a new hobby and introduce it to one another
– At home wine tasting
– Order in and just sit together with no kids around
– Catch up on folding some laundry (JUST KIDDING, although that does sound like a good way to tackle the never ending laundry pile)
There are many resources online you can access to help you further if you aren’t creative yourself.
Don’t forget! Add date nights to your routine to ensure that you make your spouse and your relationship a top priority.Learn More
Fear, worry, a future unknown. If you’re like most people, you are
glued to your social media and reading the words that conjure up
feelings of anxiety and depression. Due to the amount of information
at our disposal, we can become overwhelmed trying to figure out what
is the right information we need to be looking at in order to make
plans for our future. No control, more anxiety. No one is immune to
the feelings that are generated from this vast unknown and loss, and
while we may not be totally immune, we are very capable of handling
the feelings of depression and anxiety when we are taught the proper
There are many tools out there that are used to help us handle our
emotions, which is a good as “one size does not fit all”. The one I am
going to share is one I use quite often during times like this;
Attitude of Gratitude. I like to use this tool as it not only helps me
remember what I do have moving forward into tomorrow, it also grounds
me in “the here and now”; helps me focus on today. Of all the tools we
have at our disposal, this one is by far the easiest one to do when we
are at our most depressed and anxious. It is also the one that is easy
to practice on a daily basis as it only takes a minute a day to do.
The idea is that everyday; the time being your choice (I do this while
drinking my morning coffee…soooooo grateful for coffee!), that you
pick 3 things that you are grateful for. When starting this people
sometimes have a hard time with it as our brains do not have the
tendency to go to the positive, but rather the negative. Annoying! So
we have to take the time everyday to practice! It can be as easy and
being grateful for a piece of chocolate or being able to view a
beautiful sunset, or more complex as being grateful for health, life,
and family; the great part is it can be anything!
Today I am grateful that I am alive and healthy; my family still
remains healthy; and that even though there is scary stuff going on in
the world, there is still beautiful and loving people in it showing us
that not matter what, we can still make a difference for the better.
What are you grateful for?Learn More
“I don’t want to cry in front of my kids”
“I don’t want my kids to see me cry”
“I don’t want to scare my kids if I am crying”
These are things that I am hearing from many parents. Do you want to know what I tell every single parent???
It’s OK to cry in front of your kids. But explain to them why you are crying (in an age appropriate way). Crying is a release, and it makes you feel better; so don’t hold it in.
Right now there is a lot to cry about! Isolation creates a deep rooted feeling of being alone. Children are not in their normal routines, which causes them to have behaviours; and after a month of this, they may be bouncing off of the walls. This can cause parents frustration, and let’s be honest! Our fuse is short. This alone can cause many parents to cry, and that’s OK! If you don’t cry, you will release the emotion in other ways—most often anger.
Crying is NOT a sign of weakness. It is natural. And it is important that we role model to our kids that you don’t need to be strong at all times. This teaches our kids to process their emotions, instead of holding their feelings in. By crying in front of them, it teaches them many things!
My favourite way to explain to kids about how crying helps is below:
Tears are like magic!!! When you cry, you feel better. If you fall on the ground and hit your knee, you cry. And that’s OK! And when you cry, do you feel better? (This helps give them a relatable example of how crying helps) They say Yes (at least 99% of the time).
By providing them an example of when they may cry, and how it makes them feel after, it teaches them to recognize their feelings. Being able to identify feelings is not a natural thing despite what people may think; it really is a skill.
It is also important to tell your kids why you are crying (when appropriate). It can be especially beneficial if they are the ones who are causing the frustration that leads to the tears, as it can teach them that their actions impact other people; even their parents.
Parents, now is the time to give yourself grace, and give children grace. We ALL have less patience for one another (yes, even kids) through this time. Remember to recognize your feelings, communicate them productively, and process them. You will feel a lot better when you do!Learn More
Why Interactive Counselling?
How are you different?
What can you do to help me?
How many sessions do I need?
These are some of the questions that we receive when potential clients call to inquire about counselling sessions. And they are GREAT questions! So great in fact, that we thought we would take this opportunity to write about it!
Firstly, our practice is called Interactive Counselling for a purpose. We strongly believe in “interacting” with clients on their level. We will meet you where you are at in your mental health, and where you want to be physically for your counselling sessions. Our Counsellors want to ensure that you are as comfortable as possible, as making the first step in seeking help can be extremely difficult for many.
We are different because we work WITH clients. Every single one of our Counsellors caters to their client based on their individual needs. We are not a factory style counselling practice; our approach will differ between each client! We consider what works for you, and encourage open communication between Counsellor and client. If something isn’t working for you, don’t be shy! Tell us. We don’t want to give you homework that won’t fit to your life (Example: we won’t tell you to read a book if you are a slow reader, dyslexic or maybe just hate reading).
At Interactive Counselling we have full belief that there are a million ways to do a million things, which means when our Counsellors work with a client, we can find just the right fit for you. Don’t worry—it won’t hurt our feelings if you tell us something doesn’t work for you! So please feel comfortable to speak up to your Counsellor! We are on your team!!! We are here to create a plan and provide you the tools to lead a happy, healthy and productive life. Our Counsellors will ensure to collaborate with you throughout your therapeutic journey, standing by you and supporting you every step of the way.
But don’t let this method trick you! Our Counsellors WILL offer you accountability. In fact, we thrive off of it! While we believe in ensuring that things work for you, that won’t give you a “free pass” to not TRY the tools we provide. If something doesn’t work, that’s fine—but we then ask the question WHY doesn’t it work? And in order for us to know why, it means that you actually need to participate in doing our homework. This will assist your Counsellor in understanding you better. What works, what doesn’t work, and how we can build from there. Accountability to your own self-growth is a key component to us catering our approach to you and your needs. Each client operates differently, thinks differently, reacts differently—no one is the same! Yes, people can be similar, but not one client is exactly the same as another. We recognize that, and that is why we are so successful in helping our clients.
Now to talk about the dreaded “H” word—yes, that’s right! We give HOMEWORK!!!! But please don’t let that scare you away from reaching out for help. And no, it won’t be like writing a report. Your homework will be focused on your self-growth, and again, will vary based on your needs (Are you getting the hint yet? That we focus on YOU!!!! And love doing it like that). It will help you obtain you goals at a quicker rate, moving you in forward direction towards an improved mental health state. Your Counsellor will ensure that it is something you will actually do (even though it may take some effort), and review it each session. The counselling process isn’t just the one or two hours that you come in for weekly, bi-weekly or monthly! It is a practice that you as the client put into place and exercise the tools that you have learned in the session with your Counsellor. So please do not expect to come in for a session and think that it will make everything better without you utilizing what you have learned in your regular day to day life.
It’s a good reminder that practice doesn’t make perfect! Practice makes permanent!!! Even Michael Jordan will miss a shot despite being one of the best basketball players in history. But because he practices so much, he is a consistent player, a strong player. And that is what we strive to help our clients achieve—a consistent and productive life that they want that may not result in perfect, but results in them gaining the strength to get through anything that they face.
In order to gain the skills that we have been talking about, we always say to our clients—Get Comfortable Being Uncomfortable. And what we mean by that, is that we want you to feel comfortable in the environment you choose for your counselling sessions, and we want you to be comfortable with your Counsellor, BUT we don’t want you to feel comfortable in your therapeutic journey at all times. With remaining in your comfort zone, you will never get to the point of growth. Our promise is to you that we will push your comfort zone to ensure we are moving forward in the counselling process therefore improving your mental health, but we will never cross your boundary. All of us at Interactive Counselling absolutely love the saying “Great things never came from comfort zones”. It is so true! We guide you throughout our time together, resulting in clients actually being excited to push their own boundaries. Please remember, we go at your pace—you’re always in control! That’s a key component to our working relationship with each client. If you ever feel like it’s too much or too fast, all you have to do is let us know! We don’t want you to get discouraged at any point in our time together.
Many ask how many sessions they need, and quite honestly, it varies from person to person, and goal to goal. Some clients come in for one session seeking guidance on one matter, but find that they actually have more to work on. Others can complete their journey with us rather quickly. We often tell our clients that we are working our way out of a job! The more skills we provide you, the less you will need us. But know, that no matter the length between sessions, we are always here for you! We have had clients return after over five years because they came across something they have never had to deal with before and needed a little extra help. Our Counsellors are very open with clients, and come up with a treatment plan that is customized for you. However, sometimes things up that you didn’t see coming! Which can be our favourite, because that is an area that you can grow in that you didn’t even realize! How fun!!
No matter which location you visit, and what Counsellor you see, you will find support, kindness and compassion. At Interactive Counselling we are committed to you, from beginning to end!
- Kelowna Counselling Services
- Grande Prairie Counselling Services
- Online Video Chat Counselling Services
- Phone Counselling Services
- Email Counselling Services
- Text Counselling Services
Types of Counselling We Offer:
- Individual Counselling
- Youth Counselling
- Marriage Counselling
- Couple’s Counselling
- Family Counselling
- Co-Parent Counselling
- Life Coaching
- Corporate and Company Coaching
- Athletic Counselling and Mental Coaching
Area’s that our Counsellors work in (but not limited to):
- Sexual Abuse
- Physical Abuse
- Children and Youth
- Anger Management
Interactive Counselling understands that you may work during the day, or shift work, or maybe you need to get a babysitter so you can put your 100% focus on yourself during your sessions, so we try to make it easier! We offer a variety of hours including daytime, evening and even weekends to ensure that your schedule won’t be the thing that prevents you from getting help. If there are times that you need outside of our hours please do not hesitate to contact us, as we will do our best to accommodate your needs.
Our Counsellors would be honoured to work with you. We are committed to creating productive stepping-stones for you to work towards a happier and more confident life that you deserve.
To book with our Kelowna Counsellors please call or text us at (250) 859-4485 or visit our online booking site here
To book with our Grande Prairie Counsellors please call or text at (780) 512-8462 or visit our online booking site hereLearn More
Mental wellness is a positive state of mental health. It is more than the absence of mental illness. Being mentally well means that your mind is in order and functioning in your best interest. You are able to think, feel, and act in ways that create positive impact on your physical and social well-being.
The following may help you cope and help reduce anxiety as we navigate the developments of COVID-19:
· Set a Time Limit for Watching the News and Updates – Keep informed but do not let the information consumption take up too much of your time. Make sure you are using reliable information sources.
· Maintain Your Connections – Stay in touch with friends and family through social media, facetime, telephone conversations. Also see if you can go for walk or a bike ride with a friend and just stay 6 feet apart to stay safe.
· Maintain Healthy Habits – make sure you are getting enough sleep, eating a healthy diet, and exercise as often as you can. Also try to get outside for at least 30 minutes a day to enjoy the sun and feel like you are not trapped in your home.
· Perspective is Key – Remember that you have survived difficult situations in the past. Realize that the COVID-19 restrictions will slowly be decreasing so therefore there is hope to return to a “new normal”.
· Maintain your Normal – As much as you can, continue to live your normal life. Routine can create calm. For example, go to bed at the same time and get up at the same time.
· Make Choices to Reduce your Anxiety – Select a daily activity that helps reduce stress can be very helpful. This can be anything from having a gratitude journal, meditation, yoga, a hobby, going for a bike ride, walking your pet, or getting fresh air by yourself.
If you are feeling overly stressed out or worrying more than usual and you notice the stress and anxiety is starting to disrupt your daily life, then it is time to ask for help. Speaking to one of our counsellors at Interactive Counselling would be beneficial. We can offer some new ideas and strategies to help you manage this new normal life with COVID-19. Please call us at Interactive Counselling to book a counselling appointment.Learn More
Asking for help can be hard. Sharing your most intimate thoughts and feelings can be hard; but change IS hard. Why is this? In a nutshell, it is because we as humans are creatures of habit and behaviour is habitual; we learn to do things a certain way and if it works it becomes our go to behaviour.
Motivation to make change might be high for most that come in for counselling, but there is going to be mixed feelings about replacing old behaviours for new. You as the client will have to weigh out the benefits versus the risks of changing your behaviours, for example “If I learn to not accept bad behavior from others, they may get mad at me and they may leave me” can be a reason that people are worried about change. Change can be scary!
What is needed for change? The answer is how motivated are you? If you are looking up information about mental health topics and checking out potential counsellors, then you are either in what we call the contemplative or preparation stage of change. Contemplative is when you know there is a problem; you’re thinking about change but you’re not totally committed to a plan of action. Preparation is you are ready to commit to a plan of action. As a clinical counsellor it is my job to empower you to make the changes you want to see in your life. Through the sharing of your story, together we identify the areas that require change, we identify the skills and strengths you already have and use, and we build a plan that is right for you.
Why is it important to have a plan? It is important to develop goals and different strategies to meet those goals so that you do not become frustrated and quit. This is a process that requires constant evaluation and possible tweaking of strategies, that when done alone can be overwhelming. That is why it is important to have someone like me on your team; you are the expert of yourself, you know what you capable of and what works for you (yes, you really do!) and I share the knowledge I have, so that you can be successful in reaching your goals. Together we work on keeping you on track and motivated for change.Learn More
SIGNS THAT YOU COULD BE DATING OR MARRIED TO A NARCISSIST:
(1) Sense of Entitlement
(2) Lack of Empathy
(3) Preoccupation with Beauty, Success, Status, Power, or Ideal Love
(4) Demonstration of Arrogant or Haughty Behaviours or Attitudes
(5) Envy of others or a belief that others are envious of them
(6) Belief they are special or unique and can only be understood by, or
should associate with, other special or high-status people or
(7) Need for Excessive Admiration
(8) Interpersonally exploitive behaviour
(9) Grandiose Sense of Self-Importance
Even knowing the official criteria for diagnosing a narcissist does not
usually make it easier to spot a narcissist, especially if you are
romantically involved with one.
What it boils down to is selfishness at the expense of others, plus the
inability to consider other’s feelings at all. NPD (Narcissist
Personality Disorder) is not black or white, it falls on a spectrum.
The most recent edition of the Diagnostic and Statistical Manual of
Mental Disorders lists nine criteria for NDP, but it specifies that a
person only needs to meet five of them to clinically qualify as a
I often have clients that say, “Well I think he does have empathy”.
Well yes of course a person with NDP will have some empathy as the
criteria says “lack of empathy”. The criteria does not say “no
empathy”. However, if you pay attention closely to what the person you
suspect may have NPD their ability to empathize tends to relate to their
feelings not others. So yes the person with NPD can cry or be sad when
someone they love dies or gets sick. However, an example of a narcissist
lacking empathy would be, say you told the narcissist your car was
broken into the day before and a bunch of your items were stolen, the
person with NPD may pretend to care but if you watch closely they most
likely do not care because it was not their car that was broken into or
their items that were stolen. However, if the next day the person you
suspect may have NPD has their car broken into and their items stolen
they may seem enraged and very upset. So empathy is the ability to put
yourself in someone’s else shoes without ever experiencing what that
person experienced. People with NPD lack the ability to put themselves
in someone’s else shoes and actual care about another’s feelings.
Sometimes the narcissist will pretend to care because they know that is
the social acceptable thing to do, however if you listen closely to
their words versus their actions you often can see that their words are
not genuine or sincere.
Part 1 of the points to remember on how to recognize that a person may
(1) Narcissists often have this air about them that excudes confidence.
They are often very charming especially when they first meet someone.
People often get sucked into their charm and confidence and tend to like
and trust a person with NPD. In regards to a romantic relationship a
Narcissist tends to come on very strong. It may seem like a fairy tale
or too good to be true. The narcissist may have texted or call you
constantly or perhaps told you they loved you within the first month.
Something the experts refer to as “love bombing”. Or maybe they tell
you how smart you are or how compatible you are, even if you just
started seeing each other. People with NPD will try to manufacture
superficial connections early on in the relationship to hook their new
love interest. So therefore be aware if someone comes on too strong in
the beginning and you suspect they may have NPD.
(2) Often the person with NPD has a good sense of humour and/or can
often be the life of the party. These qualities are often likeable
especially in a dating relationship and will suck a person into a
intimate relationship with a narcissist.
(3) Often the person with NDP will hog the conversation and talk about
how great they are. Narcissists love you talk about their own
accomplishments and achievements. The narcissist will often exaggerate
their accomplishments and embellish their talents in stories in order to
gain admiration of others.
(4) Often the person with NDP will think they are right about everything
and it apologize. Fighting with a narcissist feels impossible. There is
no debating or compromise with a narcissist because they are always
Okay, so now you are dating a narcissist now what?
If you are in a relationship with a narcissist chances are you have
already experience quite a bit abuse. Being in a relationship with a
narcissist who is always criticizing, belittling, or gaslighting and not
committing to you is exhausting. That is why the experts recommend that
you get out of the relationship as soon as possible and do not look back
for your own sanity.
How to prepare for a break up with a narcissist.
(1) constantly remind yourself that you deserve better
(2) strengthen your relationships with your empathetic friends
(3)build a support network with family and friends who can help remind
you what is reality
(4) read up on narcissist personality disorder and educate yourself on
(5) get a counsellor yourself as soon as possible as you will need
support to help you leave the unhealthy relationship
Remember you cannot change a person with narcissist personality disorder
or make them happy by loving them enough or by changing yourself to meet
their unrealistic desires. They will never be in tune with you, or never
empathetic to your experiences, or you will always feel empty after an
interaction with them. Narcissist cannot feel fulfilled in
relationships, or in any area of their lives, because nothing is ever
special enough for them. Essentially, you will never be enough for them,
because they are never enough for themselves. The best thing you can do
is cut ties. Break up with them and offer them no second or third
chances. Often the narcissist will most likely make attempts at
contacting you and harassing you with calls and or texts once they have
processed the rejection. The experts recommend blocking the narcissist
to help you stick to your decision.
If you think you are in a relationship with a narcissist or want some
help getting out of a unhealthy relationship with a narcissist please
call Interactive Counselling at 250-859-4485 and book with Kelly
our counsellor that specializes with victims of abuse.