Helping women find balance
through compassion
Client Resources
Here are some documents for new and existing clients:
(If you are a new client, fill this out and send it to me before our first session.)
(Please read this ahead of our first session and we will both sign it when we are together.)
(Please download, sign and email to me 24 hours in advance of your first session.)
(My policy around social media use is in place to protect you and our therapeutic relationship. Please give it a read when you have a chance.)
Sign up for my FREE
Embracing Compassion Series
You’ll get:
- An audio recording on Mindful Breathing to help you de-stress.
- A written report on Embracing Self Compassion.
- An audio recorded Guided Meditation for Cultivating Self Compassion.
Here are some documents for new and existing clients:
New Client Information Form
(If you are a new client, fill this out and send it to me before our first session.)
Informed Consent
Form
(Please read this ahead of our first session and we will both sign it when we are together.)
Consent for Online Counselling Services
(Please download, sign and email to me 24 hours in advance of your first session.)
Social Media Policy
(My policy around social media use is in place to protect you and our therapeutic relationship. Please give it a read when you have a chance.)
Breathing Exercises for Anxiety
Breathing Exercises for Depression
Blog
Smiles and Compassion
One of my favourite yoga tools is the Buddha Smile. I love it because it is so simple and you can use it anywhere with favourable results. I admit, some of the other yoga practices you will want to use in your office with the door shut but, Buddha Smile is not only socially appropriate, it is contagious!
9 Neurochemical Reasons Why Exercising Helps Fight Depression
Depression is a chemical imbalance. People with depression are passing through somewhat of a neuro-chemical traffic jam. Their brain chemicals and functioning are depressed – slowed down, out of balance.
5 Compassionate Steps to Eradicate Anxiety
Anxiety. It’s not an emotion. It is something that you feel, a physical sensation that your brain turns into experiences called emotion.
Play can Increase Productivity and Reduce Stress
In the movie, Jack was trying to write a book. He was stuck and going nowhere but, rather than taking some time away to clear his mind, he just stayed in front of his typewriter and went crazy. I know it’s a bit of an extreme example, but all of this informs the idea that, making a conscious effort to play more often can increase your productivity and reduce stress.
Success Stories
Sarah, Age 42, Suffered From Anxiety
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What brought Sarah to therapy?
When Sarah first came to therapy she was reluctant to share her pain and struggles. She described herself as an introvert who spent all of her time working and caring for her three children.
Her main concern was that anxiety was interfering with her ability to concentrate. She found that even minor concerns would take her off task. She was hesitant to engage in conversation and she often lay awake at night sorting through her concerns.
Sara’s apprehension about social interactions with co workers distracted her from being productive at work. Tasks would be delayed because she was constantly wondering what others were thinking about her or, she was mentally justifying behaviours and wondering if anyone had her back.
At home with three kids and a husband to worry about, she found that she rarely completed a task before she was off in another direction. She was trying so hard to please everyone else and maintain the peace that she had no space to sense peace in herself. Heart palpitations were a common experience for her.
Outcome of Sarah’s Therapy
In therapy Sarah learned to use mindfulness to slow down her thought processes and integrate her emotions. Soon enough, she began to recognize that her fears and self judgements were interfering with her ability to affirm that she was doing her best.
I helped her to recognize the positive intention behind her actions. She began to see herself more positively and committed to improve her relationship with herself.
Sarah became less focused on what others might think about her. She reduced the time she spent worrying and as a result, became more productive.
Taking time out to evaluate herself more compassionately, Sarah became more confident to engage in conversation with others. She started asking people what they thought, and then she no longer had to fret that they were thinking negative thoughts about her.
At home, Sarah began to notice all that she did get done. She felt less guilt about her contribution to her family. She began to ask for help before landing in a place of frustration and defensiveness. Her family appreciated her new approach and started to be less resistant to her requests.
Together we worked on setting healthy boundaries at home and at work. Having developed the confidence to ask for what she needed, she found that she could carve time out to do things for herself, like joining a book club and a dragon boat team.
Sarah was extremely pleased with the progress she made in therapy and was much happier with her life.
After 15 months, Sarah decided to stop coming to therapy. She was feeling more focused and organized. Because she had learned to calm her worries, she slept better, improved her relationships and started to get more out of life.
*Note: The stories on this page are composites of several clients that I have worked with over the years. All names and details have been changed to protect the privacy of the individuals
Miranda, Age 38, Suffered from Depression
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Miranda at age 38 had been struggling with depression for far too long. She began therapy because she was feeling increasingly dissatisfied with life, was fatigued and had little interest in participating in any of the activities she used to love.
Miranda had withdrawn from most social interactions and found that when she did talk with others, her sadness would turn them off and they would distance themselves from her. She was afraid that she would never be able to shake the cloud of doom and gloom that was following her.
By the time Miranda came to counselling she was barely sleeping and found herself spending countless hours on Netflix and Instagram.
In therapy with Heidi, Miranda felt listened to for the first time in years. She started to criticize herself less for feeling depressed and could see the strength she had that helped her cope with her life circumstances all these years. She became more mindful about her thought process and was beginning to cultivate more positive thoughts.
Miranda stopped feeling guilty about what she “should” be doing in her spare time and started doing things she loved like studying music and enjoying walks on the beach. Feeling less irritable, she was able to renew a lost friendship and also made a new friend that she got along with well. She was relieved that her social life felt more positive again.
Rather than being online all night, she started to take care of herself. She made nice meals, organized her living space, read novels and listened to uplifting music.
By the time she finished therapy with me, Miranda was feeling better than she had in years.
Miranda was also relieved to discover that she could use mindfulness practices to help her get more sleep at the end of the day.
Her family commented to her on her improved energy and ease of conversation. She was finding it easier to listen to others and feel genuinely happy about their success in life, as she was finally able to acknowledge the success in her own life.