Anxiety is a natural and common response experienced by everyone, including children. As parents and caregivers, it’s vital to equip ourselves with knowledge about anxiety to support our children effectively. Cognitive Behavioural Therapy (CBT) emphasizes the significance of learning and teaching about anxiety as a fundamental strategy for managing it. Here’s why it matters and…
CBT Part 1: Validation
Anxiety is a natural emotion that all of us experience at some point in our lives. It’s that feeling of worry, nervousness, stress, fear, or panic that arises in response to perceived threats or challenges. In fact, anxiety is fundamentally adaptive – it’s our body’s way of preparing us to respond to danger. When faced…
Belly Breathing
In this final installment of our 5-part Breathe Easy series, we take a look at one of the most effortless, but fundamental ways to calm your nervous system. What is Belly Breathing? Also known as diaphragmatic breathing, Belly Breathing is a technique that involves using your diaphragm effectively to draw air deep into your lungs….
Figure 8 Breathing
A simple and effective breathing technique designed to promote relaxation and calmness, Figure 8 Breathing involves visualizing the shape of the number 8 on its side while breathing in a rhythmic pattern. Because it resembles the number 8 lying on its side, it is sometimes referred to as Lazy 8 Breathing or Infinity Breathing, mirroring…
5 Finger Breathing
Of all the techniques in our Breathe Easy self-regulation series, the one we explore in this post not only benefits adults but also resonates with children. Simple yet powerful, 5 Finger Breathing is a mindfulness exercise that combines deep breathing with the tactile sensation of your fingers. Mindfulness is being fully present in the moment…
4-7-8 Breathing
As we continue to explore calming strategies in our Breathe Easy series, we take a look at the 4-7-8 Breathing technique, an exercise designed to promote relaxation, reduce stress, and induce calmness. Developed by integrative medicine practitioner Dr. Andrew Weil, this technique’s simplicity makes it practical for everyday use as a powerful tool for managing…
Box Breathing
In this first installment of a 5-part Breathe Easy series on calming tools, we introduce Box Breathing. Also known as Square Breathing or Tactical Breathing, Box Breathing is a powerful technique used to enhance focus, reduce stress, and promote relaxation. Derived from ancient yogic practices, Box Breathing has gained popularity in various disciplines, including military…
Image Rehearsal Therapy
As a parent, witnessing your child struggle with recurring nightmares can be heart-wrenching. Image Rehearsal Therapy (IRT) offers a cognitive-behavioural technique that empowers your child to transform their nightmares into neutral or positive experiences, fostering a sense of control and promoting better sleep. Here’s how you can guide your child through this transformative process: Step…
Grief & Bereavement
Losing a loved one is one of the most difficult and challenging experiences a person can endure in their lifetime. For a child, navigating such loss can be especially bewildering and overwhelming. Grief is inevitable; we will all encounter it in our lives, and each person copes with it differently. How a child is supported…
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a widely used technique in psychotherapy and stress management. Developed by American physician Edmund Jacobson in the 1920s, the method aims to reduce muscle tension and promote relaxation throughout the body by systematically tensing and then relaxing different muscle groups. The order in which you engage the muscle groups during…