Title: Online Individual Counselling At COCA Psychotherapy
1(No Transcript)
2Individual Therapy
Individual therapy offered via video or
telephone. Improve your health, prioritize your
wellness, your relationship with yourself and
others and flourish.
www.cocapsychotherapy.com
3Individual Therapy
Attend therapy from the comfort of your own home.
It is a convenient and time efficient way to
engage in counselling services and begin working
on your inner healing journey. Grab a cup of tea
and relax in a quiet area where you can engage in
conversation to work on your goals and thrive.
www.cocapsychotherapy.com
4Is therapy right for you?
At COCA Psychotherapy we work with individuals
who are struggling to make long lasting changes
in the way they communicate with others, set
boundaries, or are feeling stuck in a particular
situation. Overall, self confidence and a lack of
assertiveness come into play. As a result, we
may lose interest in things we used to enjoy, we
may experience lack of motivation, over sleeping,
insomnia, difficulties concentrating, appetite
changes, irritability, exhaustion, rumination of
thoughts, negative thinking. It often involves
avoiding situations, people and things that
create uncomfortable/what feels like unbearable
feelings.
www.cocapsychotherapy.com
5Is therapy right for you?
It can also look like self medicating with
alcohol/drugs in order to cope. It is very often
that we carry some memories that weigh heavily on
us. There may be some past experiences that are
still affecting us, and are seeping into our
everyday lives. Perhaps there are themes, or
patterns that we notice. A lot of the times these
previous coping strategies have maintained us
alive, or have allowed us to survive. But there
comes a time where these old ways of
living/believing are no longer working for us.
www.cocapsychotherapy.com
6What do we talk about in therapy?
With your therapist/counsellor, you will work at
breaking patterns/cycles, building on new
strategies, as you create a narrative that is
based on a belief system that works for you. You
will also work on identifying oppressive systems
that place barriers for us, and find ways to work
around them. As we peel back the layers of
yourself, your culture and the systemic issues
you face, youll feel empowered to choose what to
let go of and to reclaim your identity and your
true self. We are looking forward to walking with
you through your transformational journey.
www.cocapsychotherapy.com
77 Tips to Simmer Down the Negative Impact of
Anxiety
Did you know that a staggering 90 of the
population struggles with anxiety on some
level? It is undeniable that stress and some
level of anxiety is an inevitable part of being
human, and everyone experiences one or both of
these conditions in one way or another, but it
doesnt help that we are living in especially
uncertain times. For many people, navigating life
through a pandemic has been incredibly
anxiety-inducing.
www.cocapsychotherapy.com
87 Tips to Simmer Down the Negative Impact of
Anxiety
But the real kicker is that anxiety is not all
bad. In fact, it is fundamental for survival and
a natural coping mechanism that humans have
evolved with over time. Its a part of who we
are. So, while we might not be able to eradicate
anxiety from our lives entirely, the fact is that
we shouldnt want to. Rather than suffer under
the weight of it or try desperately to rid
ourselves of it, there are healthy strategies we
can implement in our day-to-day lives to help us
cope and recover more quickly.
www.cocapsychotherapy.com
9Set yourself up for success
- Set alarm 30-minutes earlier
- Wake up and drink a glass of water you have left
ready next to bed - Breathe deeply for 5 repetitions, inhaling and
exhaling slowly - Read several pages from the book next to your bed
- Write down 3 5 things you are grateful for in
the journal next to your bed - Perform 5 10 minutes of meditation to set your
mind up for the day - Get out of bed and do a short set of exercises
i.e. 10 x push-ups, 10 x sit-ups, 10 x squats and
repeat 3 times to get your body ready for the day - From there you may continue with your day as
usual. All it takes is a bit of discipline, and
your routines will naturally turn into habits
that will set you up for success.
www.cocapsychotherapy.com
10Treat yourself to good nutrition
- Foods rich in magnesium such as leafy greens,
legumes, nuts, seeds, and avocados - Foods rich in zinc such as oysters, cashews,
liver, beef, and egg yolks - Foods containing omega-3 fatty acids such as
fatty fish - Probiotic-rich foods such as pickles, sauerkraut,
and kefir - Foods rich in B vitamins such as avocado and
almonds
www.cocapsychotherapy.com
11Prioritize sleep
- Avoid caffeine past 12pm
- Have your last meal roughly one hour before bed
- Limit exposure to blue light one hour before bed
(no laptop, TV, or phone) - Have a relaxing bath or shower before bed
- Drink a glass of water or non-caffeinated herbal
tea in bed - Read, meditate, journal or talk to your partner
once in bed
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12Keep hydrated with good quality water
85 of our brain tissue is made up of water
hence our brains rely on water to function
effectively. When we are dehydrated, our mental
health suffers. Research has linked dehydration
to depression and anxiety, as mental health is
driven primarily by our brains activity. The
short of it is that dehydration causes brain
functioning to slow down and not function
properly. To illustrate this, imagine
a well-hydrated brain, one where communication is
able to flow freely and efficiently due to proper
lubrication. Then picture a dehydrated brain,
where signals to the brain are forced to trudge
through a non-lubricated sludge-like environment
to get to the right locations. It just doesnt
work as well and the direct result is that we
tend to be slower and sluggish. That is why it is
important to drink water throughout the day to
stay on top of our game!
www.cocapsychotherapy.com
13Breathe
After drinking your first glass of water, the
next best thing you can do is to breathe deep and
steady. Deep breathing is one of the best ways to
lower stress in the body. This is because when
you breathe deeply, it sends a message to your
brain to calm down and relax. The brain then
sends this message to your body. Take one big
inhale, one big exhale and repeat for five
repetitions. Of course, you cant truly relax
and reap the benefits of deep breathing if you
are stressed and running late, so it is here we
would refer back to the first point of setting
yourself up for success. Set your alarm a little
earlier to accommodate for your morning routine,
and especially your breath work.
www.cocapsychotherapy.com
14Take the time to care for yourself
- Continue to socialize and notice when youre
isolating - Reach out for support from friends and family
- Practice mindfulness
- Listen to relaxing music
- Do breathing exercises
- Exercise outdoors in the fresh air
- Enjoy some sun outside
www.cocapsychotherapy.com
15Change the way you talk to yourself
Upgrade your self-talk and make a concerted
effort to replace negative thoughts and internal
conversations with more positive ones. Even throw
some humour in there a good laugh really goes a
long way! If you find that these simple tips are
not enough to alleviate the negative anxiety, or
perhaps you feel you cannot implement these
changes on your own, consider getting in touch
with a professional.
www.cocapsychotherapy.com
16About Us
COCA Psychotherapy is a virtual private practice
providing counselling and psychotherapy services
in Canada. Our practice is committed to
anti-oppressive, anti-discriminatory
and anti-racist work. We are BIPOC, LBGT2SQ,
neurodivergent, polyamory and gender
inclusive We have a diverse set of clinicians
with lived experience, using a variety of
psychotherapeutic approaches tailored to each
clients needs.
www.cocapsychotherapy.com
17Land Acknowledgement
We respectfully acknowledge that the land on
which we reside and work is the traditional
territory of Indigenous peoples. We recognize
this to be one of many steps to take part in the
calls to action made by the Truth and
Reconciliation Commission of Canada. We continue
to explore ways in which we can continue to
support and be allies to Indigenous communities.
www.cocapsychotherapy.com
18THANK YOU