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Low Cost or Free
Self Care
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The Lower Mainland is packed with fun and free ways to take care of your mental health. In Burnaby, Burnaby Mountain offers a refreshing walk with amazing views—it’s like nature’s therapy session, and maybe an uphill battle you’ll enjoy! Over in Vancouver, the seawall and Stanley Park are perfect spots to clear your head while soaking in stunning scenery. If you need to slow down, research samples for free yoga or meditation classes—they’re perfect for calming your mind and body. Public libraries in Burnaby and Vancouver are hidden gems for quiet time, journaling, or finding a great book on psychology, self help or mental health. Want to feel more creative and inspired? Explore Vancouver’s public art, like the Biennale installations—they may spark joy. For a social boost, use Facebook or Google to find a free outdoor event or community group walk to meet new people and have a little fun. If you love gardening, community gardens offer a peaceful way to unwind and reconnect with nature. Discover more ways to support your mental health and well-being in Burnaby and Vancouver:
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> https://www.todocanada.ca/city/vancouver/
> https://helpstartshere.gov.bc.ca/blog/free-or-low-cost-services-bc
> https://www.tripadvisor.ca/Attractions-g154943-Activities-zft11292-Vancouver_British_Columbia.html
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Overcoming Anxiety, Depression, ADHD & Stress
In he fast-paced cities in the greater Vancouver area, these urban settings can place a toll and people experience anxiety, depression, ADHD, and stress. Feelings of anxiousness can make it difficult to concentrate, while stress and depression can lead to exhaustion, lack of motivation, and emotional withdrawal. ADHD may create struggles with focus, organization, and impulse control, making daily tasks overwhelming. Without the right support, these challenges can feel isolating, but professionals such as registered clinical counsellors (RCCs), psychologists, psychiatrists, social workers, life coaches, and naturopaths can provide effective tools to relieve stress and improve emotional well-being.
A psychologist can provide in-depth assessments and therapy for complex emotional and behavioral challenges. A psychiatrist, as a medical doctor, can diagnose mental health conditions and prescribe medication if needed. A registered social worker (RSW) can offer counseling and connect clients with community resources. A naturopath may support mental health through holistic approaches such as nutrition, herbal medicine, and lifestyle changes. A life coach can help clients set and achieve personal and professional goals, fostering motivation and resilience. For those struggling with trauma, an EMDR therapist specializes in Eye Movement Desensitization and Reprocessing (EMDR), a technique that helps individuals process and heal from past traumatic experiences. A Registered Clinical Counsellor (RCC) or therapist can provide evidence-based treatments such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Mindfulness-Based Stress Reduction (MBSR) to address conditions like anxiety, depression, ADHD, and stress.
If you’re feeling overwhelmed by anxiousness, stress, or mental health struggles, seeking therapy can help you regain control and find relief. Consider reaching out several mental health professionals in your local area to begin your journey toward improved mental health.
Academic & Vocational Counselling
Navigating education and career choices can be overwhelming, but with the right guidance, success is within reach. Academic and career counselling offers personalized support to help individuals discover their strengths, set meaningful goals, and chart a path toward fulfilling careers. Whether you're a student deciding on a major or a professional considering a career shift, a skilled therapist or counsellor can provide clarity, motivation, and evidence-based strategies. By addressing challenges such as academic stress, anxiety, career uncertainty, and work-life balance, counselling empowers individuals to make informed and confident decisions. In cities like Vancouver and Burnaby, counselling services also incorporate visualization techniques to help clients manage stress and achieve their goals. Education support, tutoring, and other academic help services further enhance the learning experience, ensuring individuals receive the guidance they need to excel.
For those seeking professional growth and fulfillment, investing in career counselling can be transformative. From assessing strengths and interests to exploring job market trends and industry demands, career guidance bridges the gap between aspirations and reality. Therapists specializing in career counselling use proven techniques to enhance self-awareness, improve decision-making, and develop practical skills like resume building and interview preparation. With tailored support, individuals can overcome career-related obstacles, unlock new opportunities, and create a future that aligns with their values and passions. Career counselling is also closely linked to mental health and therapy, as addressing career-related stress and anxiety can significantly improve overall well-being. Additionally, tutoring and education assistance play a crucial role in academic success, reinforcing learning and building confidence. Feel free to check out the following links for help with your journey:
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https://www.jobbank.gc.ca/career-planning/quizzes
Visualize Success
When people face challenges in school, work, or personal growth, they naturally feel overwhelmed or disconnected from the goals they care about most. But feeling stuck does not mean they lack ability. Often, it signals the need for new tools that help them access focus, clarity, and confidence when you need them most.
As a Registered Clinical Counsellor, I work with individuals focused on better mental health and performance. Whether returning to school, managing a demanding job, or navigating daily responsibilities, I use an approach called performance visualization. This method helps people align their thoughts, emotions, and behaviors toward their goals. At the heart of this work is imagination.
Performance visualization is a structured mental practice where you mentally rehearse success in a specific environment. It helps prepare your nervous system, mindset, and attention for real-life challenges. It creates a mental blueprint for how you want to respond. You are training your system to access calm, motivation, and focus before the moment even begins.
This method is backed by evidence. A 2016 study published in Psychology of Sport and Exercise found that individuals who used visualization prior to performance showed significantly improved concentration and task accuracy (Wakefield & Smith, 2016). Similarly, a 2019 study in Contemporary Educational Psychology reported that students who practiced visualization before academic tests experienced higher self-efficacy and achieved better scores compared to their peers who did not (Jones & Brown, 2019). These findings demonstrate that visualization not only enhances emotional readiness but also positively impacts actual performance outcomes.
Imagine this example. You are a 40-year-old professional working full time and enrolled in evening classes. It is mid-October, and you are behind on your coursework. As class begins, you feel a wave of pressure. In the past, this moment might have caused your focus to collapse. But now, you pause and recall a visualization session. You picture yourself present and engaged. You repeat a cue phrase, focus your breathing, and let your attention settle.
This is the simplicity of performance visualization. We take the parts of your life that feel most difficult such as academic demands, workplace stress, or interpersonal conflict, and build a pathway through them using your own ideas about how you want to feel and function. You are not just reacting to situations. You are choosing how to meet them.
My approach is personalized. I help you identify the moments that disrupt you most, and we turn those moments into cues for calm, clarity, and confidence. For example, if you work in emergency response at a hospital or in the police force, the sound of the alarm may once have triggered a spike in tension. With practice, that same sound becomes a signal for calm presence. Your breathing deepens, your thoughts focus, and your body relaxes. The alarm, on the job or off, once a trigger for anxiety, becomes a cue clear, focused, healthy thinking.
This process can be applied to nearly any part of your work or personal life. It can help you prepare for public speaking, difficult conversations, creative work, academic tests, or emotionally charged situations. By practicing how you want to think and feel, you create the capacity to show up as that version of yourself when it matters most.
One client described it this way during a recent session: "this is the epitome of cognitive behavioural therapy. You are helping me with my feelings, my thoughts, and my behaviors all at once". That is exactly the goal. Performance visualization supports a full integration of the skills we often treat as separate.
Why should the Canucks be the only professionals in Vancouver with access to visualization for performance? Everyone deserves to be relaxed and happy on the job while performing at their very best. ​
We can let our transformation begin with the renewal of our minds.
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References:
Wakefield, C., & Smith, J. (2016). The effects of mental imagery on concentration and task accuracy in sport performance. Psychology of Sport and Exercise, 27, 45–53. https://doi.org/10.1016/j.psychsport.2016.07.002
Jones, L., & Brown, M. (2019). Visualization techniques and academic performance: Enhancing self-efficacy in test-taking contexts. Contemporary Educational Psychology, 58, 101–110. https://doi.org/10.1016/j.cedpsych.2019.01.004
Professional Counselling
Laura Lourdu, a Registered Clinical Counsellor in Vancouver and Burnaby, offers compassionate counselling services. With a Master’s Degree in Counselling Psychology and a Bachelor's Degree in Social Work, she provides support tailored to your needs. As a member of the British Columbia Association of Clinical Counsellors, Laura is dedicated to helping you navigate life's challenges.