Rooted with Spencer

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

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.

03/23/2026

You are great at giving your friends advice. So why can’t you follow your own?

This is what is known as Solomon’s Paradox.

King Solomon was renowned for his wisdom for others but didn’t seem to follow it for himself.

Why? Because we are better able to think clearly about others situations than our own.

Our emotions, history, perspective, relationships get mixed in. The same insight or advice can land completely different depending on who says it or where it is said.

Counselling can provide that space so that what you already know can click and you can explore emotionally what you never would in another environment.

03/08/2026

Exciting news! Spencer Smith (me), Carstairs Family Chiropractic and are partnering to open a pop up counselling office in Carstairs.

Monday nights from 6-9 pm will be open for in person counselling sessions.

Message me to get started.

03/08/2026

This is why we need to check the story we are telling ourselves.

We need to ask ourselves what story am I telling myself? Is there another explanation?

The story we tell ourselves can cause us to feel anxious, hurt, angry.

Those emotions can lead us to actions we regret that damage our relationships.

Checking the story gives us more control over how we respond and allows us to get information from our feelings without immediate emotional reactions that can lead to hurt feelings and damaged relationships.

Checking the story is a skill the more you practice the easier it gets.

03/04/2026

Trust is what you need to repair after a relationship rupture. The problem with a lie is it destroys the very thing you need to repair.
To build trust you have to be specific, be consistent, and allow visible action to match your words over time.

02/28/2026

You deserve support! Yes, you were hurt by that relationship.
But don’t let it hurt you twice by hurting you again by keeping you from the healing and support that would bring healing.

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

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