Counselling for All

Counselling for All We address Canada's critical need for accessible mental healthcare by offering affordable counselling to all individuals no matter their income level.

06/10/2026

When stress rises, many of us reach for our phones without thinking. The real question is whether it’s helping us reset or just helping us avoid.
– Associate Therapist Stephen Spagnuolo

06/08/2026

When you’re overwhelmed, even small tasks can feel heavy or impossible. This video by Associate Therapist Kelly, offers trauma-informed psychoeducation on how stress, nervous system responses, and cognitive load can impact focus and task initiation.

06/05/2026

Associate Therapist Alessandra Gava:

Hello there, did you know that Cognitive Behavioral Therapy can also help improve sleep?
Many times, insomnia is not only about the difficulty of falling asleep, but also about the anxious thoughts, worries, and mental overload we carry to bed every night. Our mind stays alert, overthinking tomorrow’s problems instead of allowing the body to rest.
One CBT strategy that may help is “thought externalization” — writing down your concerns, emotions, and possible solutions before bedtime. This simple exercise can help decrease mental arousal, reduce overthinking, and create a sense of relief and organization before sleep.
Of course, healthy sleep habits still matter reducing screen time, creating a calming routine, and avoiding excess stimulation before bed can all support better rest. But learning how to manage anxious thoughts is also an important part of improving sleep quality.
Sometimes, giving your thoughts a place to rest helps your mind rest too. 🤍
Remember... Sleep is health.

06/03/2026

Associate Therapist Shui Jiang:

Sometimes avoidance is not laziness. Sometimes it is your nervous system trying to protect you from stress, shame, or the fear of making the wrong choice.
When you feel stuck, even small steps can feel overwhelming. You might think, “What if I make the wrong decision?” or “What if I waste more time?” So you wait until you feel ready — but the waiting can make your world feel smaller.
This video is a gentle reminder that moving forward does not have to mean fixing your whole life. Sometimes, it begins with one small experiment: one walk, one message, or one step back toward the world.

06/01/2026

Associate Therapist Eric Jones:
Who is running the show right now?

Ever feel like one minute you’re totally calm, and the next, a wave of anxiety or perfectionism completely takes over?
According to Internal Family Systems (IFS) therapy, our minds are naturally plural—made up of different "parts" trying to look out for us. When we get overwhelmed, it’s usually because a specific part has taken the driver's seat.
Today, I’m sharing a quick 3-step check-in to help you acknowledge your parts, hit pause, and regain your internal balance.
Which "part" of you is most active today? Let me know in the comments! 👇

05/28/2026

Believing that taking a break means being lazy can feel responsible at first, but it often creates guilt instead of rest.
In this video, Associate Therapist Eby Sebastian from Counselling for All talks about guilt when taking a break and why so many people feel uneasy when they pause.
He explains how self worth often becomes tied to productivity, which causes rest to feel undeserved rather than necessary. In reality, the mind and body need breaks to reset, regulate emotions, and function well.
He shares a grounded reframe. Taking a break is not something to earn. It is a basic human requirement.
Noticing guilt when resting is an important first step.
Real restoration comes from moving forward with care, not from pushing harder.

05/27/2026

Thoughts about aging, birthdays, and “not being where I thought I’d be” are more common than we often admit. Associate Therapist Kelly, offers trauma-informed psychoeducation on comparison, self-talk, and gently questioning rigid timelines.

05/26/2026

Hi, its Yasuko who is studying about mental health here in Canada. November is around the corner, and perhaps things have started to settle down a bit since the new school term began in September
Life changes — even the good ones — can feel overwhelming. A new job, a breakup, moving to a new country, becoming a parent… these moments stretch us in ways we don’t always expect. Counselling creates a safe, non-judgmental space to explore those feelings. It’s not about having all the answers — it’s about being heard, understood, and supported as you navigate the unknown. Change is hard — but you don’t have to go through it alone. Counselling can help. Reach out when you’re ready

こんにちは。カナダでメンタルヘルスの勉強をしている靖子です。
もう直ぐ11月、9月の新学期から少し落ち着いてきた頃しょうか。
人生の変化は、たとえそれが前向きなものであっても、不安や戸惑いを感じるものです。転校、転職、別れ、引っ越し、親になること…。こうした出来事は、私たちに思ってもみなかった影響を与えることがあります。カウンセリングは、そうした感情を安心して話せる、安全で否定のない空間です。すべての答えを出す場所ではなく、“今のあなた”に寄り添い、一緒に考えていく時間です。変化は決して簡単なことではありません。でも、一人で抱え込まなくていいんです。カウンセリングという方法もあることを知っていただけたら良いなと思います。

05/22/2026

The words we use matter more than we think. When a problem feels all-consuming, it can start to feel like it is us. But you are not your anxiety. You are not your burnout. You are not your grief. Externalization is a therapeutic tool that helps us see problems as separate from ourselves, something outside of us that is influencing us, rather than something that defines us. Try it yourself. Give your problem a name. Refer to it as something visiting you, not something living inside you. That small shift in language can create powerful distance and help you reconnect with who you are beneath the weight of it.
Try giving your problem a name this week and notice what changes. - Kristin Schuster, Associate Therapist

05/21/2026

Associate Therapist David McAlinden

Have you ever noticed perfectionism affecting your confidence, stress levels, or ability to switch off?
Perfectionism can feel exhausting because no matter how much you achieve, it still feels like it’s never quite enough. For many people, perfectionism is not just about high standards. It can also be connected to fear of failure, criticism, disappointing others, or not feeling good enough on the inside.
Over time, that pressure can lead to burnout, overthinking, procrastination, anxiety, and constant self-criticism, even when you are doing your best. It can also make it difficult to slow down, enjoy progress, or feel satisfied with who you are outside of achievement.
Learning to let go of perfectionism does not mean giving up on growth or ambition. Sometimes it means learning to treat yourself with more patience, balance, and self-compassion, rather than constantly feeling like you have to prove your worth.

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