Low self-esteem can have a big impact on your happiness and quality of life. People with low self-esteem tend to feel like they aren't good enough or can't do anything right. They also tend to view themselves and life in general through negative lens.

There are several indicators that can signal when someone is dealing with low self esteem. These include:

• Sensitivity to criticism
• Social withdrawal
• Irritation or hostility
• Too much focus on personal problems
• Physical symptoms (fatigue, insomnia, and headaches)
• Negative thoughts about the self
• Feelings of worthlessness and defeat
• Experiencing shame after failure

One of the most effective ways of handling low self esteem issues is to be intentional about changing ones thought patterns and habits. When this approach is taken, the impacted begins to see the world through more positive lens.

It's also important to be aware of the fact that while low self-esteem is a negative thing, very high self-esteem isn't good either. People with very high self-esteem can be over-confident which can have a negative impact on them and those around them. Ideally, healthy self-esteem exists in the middle of a continuum between high and low self-esteem. Luckily, if you suffer from very low or inflated self-esteem, help is available.

Domestic violence is one of the most frightening and frequent abuse facing the nation today. Statistically, one out of three women and one out of four men have experienced domestic violence at the hands of their partner. Intimate partner violence accounts for 15% of all violent crimes. One out of fifteen children are exposed to domestic violence each year and ninety percent of these children are witnesses to this violence. The damage goes beyond each exposure as it sets up a cycle for repeating these behaviors. In relationships, it might start out with yelling, progress to throwing things, then hitting, and can ultimately end in death without intervention.

Children who grow up witnessing these events are more likely to repeat these behaviors or be in relationships with abuse and violence. They learn particular skills for coping with the cycles of violence and may be unaware of warning signs of a violent event. As such, they endure the violence and then joyfully embrace the honeymoon phase with the abuser bringing gifts and giving attention during the time when the abuser feels guilty and remorseful. This may sound confusing to someone who is not familiar with domestic violence, but those who grow up with abusers are used to these behaviors and do not always know that it isn't normal.  Counseling will help them see the early warning flags that signal a new cycle of abuse.

Every 98 seconds, a person in Canada is sexually assaulted, with nearly 32,000 victims of sexual abuse every year. People under 30 make up the majority of sexual abuse victims. When a person is a victim of sexual abuse, he or she may not know where to turn to find necessary help. This is where sexual abuse counselling can help.

Sexual abuse can greatly influence a person's mental health. Whether the incident just occurred or happened 20 years ago, victim's experience the psychological effects of sexual abuse including anxiety, depression, trust issues.  Additionally, the victims experience, lower self-esteem, feelings and thoughts of shame and guilt, Post Traumatic Stress Disorder (PTSD), fluctuations in mood, periods of intense anger, dissociation with feelings, self-destructive behaviors and more. If this goes untreated, the effects can last for months or even years.

One of the most effective treatments for abuse is cognitive behavioral therapy. This is a form of talk therapy that helps you deal with depression and anxiety by interrupting the link between the mind and the body when you are under stress. In other words, it is psychotherapy that teaches you how to focus on your thoughts and behaviors so you can control them. It is a way of breaking the connection between your bad memories of the past and the feelings and behaviors of the future.

Adolescence is a phase of human development where individuals go from childhood to adult life. Adolescence produce teenagers who are changing rapidly in both their physical and emotional states. The process of transformation begins when they enter puberty around ages 10-12 and continues around ages 13-18 when they go through rapid psychological development. During this period, they can appear moody, irritable, angry or depressed.

In order to minimize the impact of these mood and physical changes- our counsellors work with youth and parents/carers to better understand the dynamics and provide them with the tools to aid them through these difficulties - all within the context of the family.

The different anxiety disorders that are most common today can leave an individual constantly overwhelmed, uneasy, and nervous. Although some temporary anxiousness can be considered "normal," understanding whether or not a person has an anxiety disorder can make the difference in getting the needed treatment.

Anxiety comes with a strong, uncomfortable feeling that can keep you from living your life to the fullest. There are different ways to deal with anxiety, but many ways are not helpful and are even destructive in the long run. Fortunately, there are constructive ways to cope which include:

• Deep Breathing
• Exercise
• Adequate sleep
• Healthy eating
• Journaling
• Mediation
• Having a Support System

Our counsellors can recommend more strategies and teach you different techniques for coping with anxiety. With a counsellor's help, you can build your resilience to stress which is often the source of anxiety. Through Cognitive Behavioral Therapy, you can learn to examine, evaluate, and change the thoughts that are provoking your anxiety.

Everybody gets angry from time to time, but letting your emotions control you is largely a matter of choice. Anger management techniques can be adopted by anyone in order to live a happier, better regulated life.

Managing anger is a skill that can be learned, much like effective communication or dealing with difficult people. Learning to control extreme emotions can be very important, preventing you from saying something you'll later regret or making poor decisions in the heat of the moment. If you, a colleague or a family member need support in managing anger, we are here to help.

Suicidal thoughts and feelings usually represent a catastrophic, temporary state of mind that develops in response to intense emotional, physical, or mental stress. This stress does not feel like the normal, day-to-day frustration that everyone feels from time to time. It often emerges from a complex mingling of factors, which feel so unbearable and overwhelming that suicide seems like the most practical option.

Helping a person who struggles with suicidal ideation or self-harming behaviors can quickly become an overwhelming and stressful process. While it is impossible to completely put oneself in another person's shoes, educating yourself on the causes and conditions most commonly associated with suicide can give you an informed perspective on what you are experiencing and show you the best ways to recovery.

Mood disorders, such as major depression, dysthymia, and bipolar disorder, are the most common cause of suicidal ideation. In fact, research suggests that as many as 60 percent of suicides are committed by people who suffer from these types of mental and emotional conditions. An additional 30 percent of suicides are connected to other psychiatric disorders, such as schizophrenia, post-traumatic stress disorder, eating disorders, and other severe personality disorders. The National Institutes of Mental Health lays out more information about these and other causes of suicide.

Those who suffer from co-occurring issues (at least two diagnosable mental or emotional disorders at one time) are also more likely to die by suicide. Traumatic events from past may also play a role in motivating suicidal behavior. Victims of child sexual abuse, child neglect, and domestic violence are much more likely to take their own lives, especially if they have not received care for dealing with those issues. Physical conditions such as chronic pain, disfigurement, and disability can also lead to severe depression and suicidal thoughts.

Phobia means “fear.” However, a phobia is an extreme version of a fear where the person who is “phobic” is unrealistically terrified of something extremely specific. For example, someone who is afraid of heights might be afraid of falling off a building or flying on an airplane. People are afraid of all sorts of things, but a phobia develops when the person is extremely afraid to the point where they have difficulty functioning. Several different treatments have been proven effective to help people with phobias. Medications can provide relief, but a longer-term effect is possible through talk therapies such as cognitive behavioral therapy and virtual reality therapy.

During the individual counseling sessions, you have the opportunity to work privately with a counsellor.  This one-on- one interaction is focused on setting goals to help you overcome your personal hurdles. In addition, your counsellor sets aside time to journey with you in achieving your established goals thus ensuring that ongoing, personalized support exists throughout the process.

Couples and family counselling, on the other hand, are conducted within a group setting.  This allows all parties to communicate openly and affords them the space to express their thoughts and feelings.  In this setting, the counsellor spends most of his/her time facilitating the discussion and ensuring that all involved is able to work better together.

At the Sounding Board Consulting, your story is indeed our concern and so we make it our highest priority to create an environment where you will be able to share your story in a safe and confidential way.

When a loved one dies, feelings of sadness and sorrow can seem very overwhelming. It is important to note that these feelings are natural, however, if it gets to the point where it feels like it is out of control, then you may need to take action.

Healing isn't an easy task. However, fortunately, there are some things you can do to diminish the emotional pain of loss. These include accepting the feelings and using relaxation techniques as much as possible.  Another effective way to manage this is to try thought stopping and talk about the loss by remembering the good times.  Honoring their memory is also a great technique and even setting up a dialogue with the lost loved one through journaling can help.

When a person has an addiction to something, that individual has a strong and dangerous compulsion to use a specific substance. Generally, addiction starts very innocently and, in many cases, begins when the substance consumption is for gratification.  This then escalates into more frequent, uncontrollable use and eventually results into negative consequences. Addiction doesn't have to be drugs or substance related. Many people are addicted to gambling, relationships, and even food. When thinking of dependence vs. addiction, remember that both can negatively affect one's health, relationships, and also responsibilities if they go to the extreme. Surprisingly, the addict may not be aware of the negative effects their habits have on others. Experiencing addiction? Speak to one of our counsellors.

Trauma is a wound that injures us emotionally, psychologically, physically, and spiritually. As a result, the impact of trauma can be far-reaching and enduring. The most common form of trauma is Post Traumatic Stress Disorder (PTSD). This is developed after an individual witnesses or experiences a life-threatening event, whether short or prolonged, such as combat, natural disasters, car accidents and sexual assault. According to studies, 60% of men and 50% of women experience a traumatic event at least once in their lives. PTSD can develop and affect anyone and is not a sign of weakness or inability to "get over" traumatic events.

Cognitive behavioral therapy (CBT) has been proven to be the most effective therapy method for treating PTSD symptoms. The two types of CBT therapy that are proven to be effective are: Cognitive Processing Therapy (CPT) and Prolonged Exposure (PE)

During a CPT treatment plan, your Sounding Board counsellor teaches you new skills to understand how the traumatic event changed or altered your thoughts and feelings regarding the trauma. This is important because changing how you think about the trauma can change how you feel about it which, in turn, allows you to take control of the symptoms of PTSD.

On the other hand, during a PE session, you are asked to talk repeatedly about the trauma until the memories that were once debilitating no longer bear any weight. This gives you control over the trauma, and the feelings and thoughts that were once provoked by the symptoms of PTSD are now fully under your control.