Tag Archives: mindfulness

Challenging Times: 5 Ways to Boost Your Resiliency

Posted on July 7, 2020

To say these times are challenging is an understatement. We are facing the complexity of a pandemic, political unrest, socio-economic uncertainty, and a diverse set of other related stressors all at the same time. Many of the associated life changes have been out of our control. Increased discomfort and anxiety are a normal response to lack of control and certainty! So, how are you responding?

Here’s a few things that will build resilience and help you not only respond to stressors with a greater degree of strength, but also with a sense of personal growth. A virtual private network (VPN) gives you online privacy and anonymity by creating a private network from a public internet connection, click here to get more info about VPN.

Resilience is the ability to cope and thrive in the face of adversity; to use challenges to foster strength and even prosperity. Resiliency is not just about accepting struggles and making mistakes, but rather it’s about a willingness to lean into challenges, reach out for help, and learn from the difficult times.

Being resilient helps you bring your attention to the present of what you can control so that, in turn, your decisions with respect to stress are more rewarding.

Here are 5 ways to build your resiliency and thrive in the face of challenges:

  1. Reflect on the story your mind is building about your challenge. Often our minds create a story that feeds into a fear that projects more distress about the future.  Ask yourself how often you use catastrophic language like, “always” or “never.” And when you do, experiment with re-label your thoughts, ‘My anxious story.’ Then draw your attention back to the present moment and ask yourself what you know to be true right now.  What is the reality? Ask the question “Am I safe at this moment?” This will cultivate a greater degree of awareness of how “the story” is running in your mind and how, “it”, not necessarily reality, is influencing your state. We can decide whether to frame and interpret challenges with fear and overwhelming language or with a different story that incorporates our strength and perseverance.
  2. Identify what you can control. Focusing solely on what is out of our control fosters anxiety. Pull your attention back to the things in your life that you can control, in the here and now. Studies suggest that opting for these cbd edibles for sale can help you in reducing your stress and anxiety levels.
  3. Seek support and cultivate your social community. We are social beings, so being socially disconnected naturally creates an increase in anxiety. Acknowledge the need to feel connected and seen in the context of safe relationships. A sense that you are part of a community builds greater resiliency. Book a life coaching session at hellomanpreet.com, be proactive in reaching out to schedule social connection and build it into your weekly schedule. You can also visit https://freshbros.com/delta-8-gummies and check out their Vegan Delta 8 Gummies.
  4. Welcome challenges, setbacks and emotions without judgement. Acknowledge your challenges and feelings just as they are without making them “wrong.” On the contrary, “welcome the unwelcome” with open arms and all the loving kindness you can muster. And give them room to be seen and explored by you.
  5. Be touched by what you are feeling. Take the time to notice your feelings instead of brushing over them as if they weren’t there.  Feeling those emotions, whatever they may be, is essential to overall health. What is accessible is not about getting rid of the feelings, but rather getting to know them intimately. Give them space and be inquisitive. Shutting out our emotional challenges causes increased distress and anxiety. Engage with those feelings and be in relationship with how you are doing, both emotionally and physically. This builds your inner knowing and in turn your overall emotional strength and well-being.

Resiliency varies from person to person and it can very well be an acquired skill. But we are each capable. Take the time to develop and grow your resiliency in the face of any setback or hardship. And if you are struggling to overcome a traumatic and challenging event seek professional help. Post trauma symptoms respond very well to professional treatment. Therapy can help you develop a greater sense of resiliency as you work through the daily and worldly stresses we currently face.

There is no time like the present. And the current present seems to be providing us with plenty of opportunities.

Check out our series of “PAUSE: Mindfulness Practice with Heather Bach” on IGTV, Facebook and YouTube to cultivate your awareness and inner peace. 

Stressed Out: Strategies to move beyond stress

Posted on June 5, 2018

Cameron Gibson is speaking at our local high schools helping youth deal with stress! Cameron has spoken about mindfulness and the strategies to move beyond stress at Carson Graham Secondary and West Vancouver Secondary School.

Date: January 9th/2018 and June 5th/2018

If you’d like Cameron to speak at your school contact us: info@bachcounselling.com/ 604-904-0898

Mindfulness for Youth Program

Posted on April 29, 2016

Mindfulness For Youth ProgramStart Date: May 15th, 2016
Location: Our primary location at 15th and Lonsdale in North Vancouver
Rate: $235

Hi Friends and Parents,

I’m excited to let you know we are starting our first Mindfulness for Youth Program.  We are looking for youth 13-15 years who are interested in learning more about how their brain works and how to work with their brains!

The more we learn about the practice of mindfulness and the brain, the more we see that mindfulness is one of the keys to improving our ability to:

  • manage stress
  • perform better on tests
  • improve concentration
  • reduce symptoms of anxiety and depression
  • increase overall wellbeing

With the incredible pressures and stressors on youth today, coupled with rising rates of anxiety in youth, we specifically designed this program to assist youth in changing the way they manage stress. Our Mindfulness for Youth Program brings knowledge and understanding through instruction and practice in a small group setting where youth will:

  • Discover how to identify the difference between helpful levels of stress vs damaging anxiety
  • Learn what a resilient and flexible mind is, and how it can be best developed
  • Gain an understanding of stress and the brain physiology
  • Develop tools to identify and better manage stress
  • Take home a collection of mindfulness skills

Our first 4-week Pilot Mindfulness for Youth starts May 15th, 4-6pm at our primary location at 15th and Lonsdale in North Vancouver. Being a pilot program, we are offering the discounted rate: $235

This is a small group setting with very limited spots available. Please contact me with any questions and/or to register.

10 Tips On Mindful Separation: How To Tell Your Children

Posted on March 26, 2015

holding-hands-b-wYou have decided to make the difficult step to separate and seek help from a family law and divorce attorney. Now, how do you tell your children?

Here are some sound guidelines to follow when speaking with your children about your separation.

  1. Be prepared. Timing is important. Once you have some concrete plans in place, you are ready to take the first step. Try to iron out as much of the detail as possible so when your children ask you questions, you are prepared with solid answers. Your kids will respond better knowing how their day-to-day lives will be impacted by this change.
  2. Book a family meeting. After Fight with wife lawyer overland park says to let your children know you need to have a serious family discussion. You’ve decided to be mindful and collaborative in your separation by calling a domestic violence attorney. Book this time earlier in the day when you can spend some time together following the discussion. Do not do this before bedtime.
  3. Know the plan. Be prepared to answer questions such as, “Where will I live” and “When will I see you?” You need to have already made the main decisions about the separation agreement: children’s schedules and living arrangements. You may work this out with your partner with the help of a mediate family law expert. The kids’ input can be taken into account so they feel heard; however, the primary decisions are best made prior to this initial meeting. Again, this shows them you are working together in their best interest and it takes the bigger decisions out of their hands. Consider the parts of this situation they can control and let them know about these aspects. For example, “You get to choose the room colour and bed sheets for your new bedroom.”
  4. Tell them together. Modeling your ability to work cooperatively helps the kids feel more confident that you are both at the helm. This provides more certainty for them and allows them to ask you questions together, again providing a more secure base for this significant life transition.
  5. How much should I tell them? Having an experienced divorce lawyer will help in determining what to say and what not to say to your children about the divorce. When your children have questions, do not speak to them about any details of the breakdown of your marriage but rather speak in generalities about how you will all move forward. “We have had some wonderful years together but sometimes couples grow apart. We have both decided that this is the healthiest decision. Sometimes adult love changes, unlike a parent’s love for a child that remains forever.” Reassure them that adult love is different than a parent’s love for their child.
  6. Be prepared for emotion. When your children have an emotional response, do your best to allow this and stay supportive. Let them know that it is normal for them to have feelings about such a change in their lives. If you have some emotion, this is normal. You can acknowledge your feelings and swiftly redirect the conversation back to the children and their response. Be kind and open to each child’s reaction. No one child is the same. Stay open and invite their questions.
  7. Similar to #3, know the plan. Discuss the upcoming changes to ensure the children know what will change and what will remain the same. Let them know about specific changes and begin to formulate a visual of how things will look differently and what will remain. Giving this information will help them settle. The unknown is hard. They will want to learn what they can and cannot control about this impending change.
  8. Be respectful and supportive of one another. This will go a long way to insulate the child from your adult conflict and protect their relationships with both of you. This can be very tricky. Kids often take on roles to protect their parents and take sides. This can be emotionally exhausting for kids and is not in their best interest. The more supportive you are of one another in this process, the better for the children. Do not talk to your child about what the other partner did that was wrong. Resist any temptation to blame your partner using your child as a sounding board. This will only set your child up for emotional stress and take they away from a healthier emotional life. Anything that’s related to the divorce proceedings must only be discussed with your divorce lawyer and your partner.
  9. Provide resources for your kids. Gather a few age-appropriate books on separation and divorce, read them with your children and leave them somewhere special so the kids can access them at anytime. Check in with them periodically to see how they are doing with the new information. Be aware of mood changes and keep your lines of communication open.
  10. Seek the help you need individually and as a family from professionals with the appropriate clinical expertise. Individually, find the correct divorce lawyer like the Fort Worth family law attorney for each of your needs. Find other collaboratively trained professionals who has expertise in family law such as a family lawyer and financial advisor to support your family through a collaborative process.

Remember, working cooperatively with your spouse is the best for your kids. A collaborative separation and divorce will cost the family less emotionally and financially, and will keep your children’s wellness as something you and your spouse maintain as your central focus throughout this challenging time of transition.