Rooted with Spencer

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Rooted with Spencer Counselling individuals, teens and families to uncover your strengths, encourage growth and build resilience.

Short-term goal-oriented counselling sessions for $115.
07/16/2026

Short-term goal-oriented counselling sessions for $115.

Life doesn't slow down just because we live in a small community.Whether you're dealing with anxiety, stress, burnout, r...
07/07/2026

Life doesn't slow down just because we live in a small community.

Whether you're dealing with anxiety, stress, burnout, relationship struggles, grief, or simply feeling stuck, you don't have to carry it alone.

I'm a local Canadian Certified Counsellor, and I currently have increased daytime availability for new clients. If you've been thinking about talking to someone but haven't known where to start, I'd love to offer you a Free 15 minute Mental Health Consultation.

This is a chance to get to know each other, ask questions, and see whether I'm the right fit for supporting you with your mental health needs. If I'm not, that's completely okay.

I have more daytime availability in Carstairs and Innisfail, and Canadian Certified Counsellors are covered by most benefit plans, so reach out today to see how I can help you.

If you'd like more information, send me a private message or comment below, and I'll reach out.

Sometimes the hardest part is taking the first step.

Email: [email protected]
Website: www.standingstones.ca

05/27/2026

Tired of feeling fried? Want a little peace back?

Take me up on my dare! I triple dog dare you!

It’s so easy to get lost in the scroll, to use the Netflix binge to shut off our fears and our longings. At least we will get our brain noise to stop for a second.

But maybe we actually need to sit with our brain noise for a bit to find out it’s not so scary, we can handle it, and it might even help our nervous system reset.

So take a baby step. Do the 60 seconds of silence. Notice what emotion arises, what sensation you become aware of in your body. Don’t change it. Don’t fight it. Notice it for 60 seconds. Then ask yourself what was so bad about that.

Feeling extra intense. Set a reminder to do 60 seconds for 7 days. Track what comes up for you. Then you will see what you can accept or address and begin to get some genuine mental peace.

05/07/2026

Cycle breaking isn’t about being a whole new person. It’s about:
1) noticing patterns
2) tolerating an uncomfortable emotion
3) practicing a new healthier response or regulation skill.

A strong signal you are on the right track is if you can pause between the trigger signal and reaction. This gives you a chance to try a new behavior instead of what was modeled in your family of origin.

Where are you trying to take a pause before reacting?

05/05/2026

Most people won’t actually try this. I hope you will. Tag me after you have tried “Scribble and Fill” so I can see it.

Set a timer for 5, 10, 15 minutes and try it just once.
Simple doesn’t mean it won’t work.

Scribbling and filling it with colours, shapes, and lines is a relaxing task. It helps you enter the here and now by taking the focus off your worries and concentrating on the art activity.

This exercise also helps with perfectionism. There is no right way to do this art. You make a mark, accept it and keep creating until it feels done to you.

After scribble drawing you can notice being more relaxed, and less anxious.

04/17/2026

Do you think reality is shaped by your perspective?

When we can realize that our history, beliefs, experiences, social narratives impact our perception of reality it allows us to imagine how another might experience it.

When we can create room for their experience to be true for them and yet different from our own it allows us to work together to find ways forward that work for both of us.

Instead of fighting to determine whose reality is right so we can win the fight.

Reality exists and yet none of us perceive it without the colouring of our own experience.

04/10/2026

Want access to extra energy and motivation?

Comment which super hero you are going to unleash next time you face a challenging situation or task?

Self distancing is a strategy that allows you to access extra grit, determination, and motivation because you are not solving the problem how you would solve it.

Instead your solving it how your favorite hero would. And we know Batman would never be soft on justice, laundry, or homework.

Address

4924 48th Avenue, Unit C, Second Floor
Innisfail, AB
T4G1N7

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