Archive for the ‘Counselling’ Category

Ways to Reduce Anxiety in High-Functioning Individuals

Posted on: March 2nd, 2026 by TouchStone Health

By Swapna Viswanathan, Registered Psychotherapist (Qualifying)

Dr. Chloe Carmichael mentions in his book Nervous Energy – Harness the Power of Your Anxiety, “one of the hallmarks of high functioning people is intellectual curiosity”. Many of you might resonate with this sentence. In many cases, the high-functioning individual or their loved ones do not realize that these individuals who seem to be overachieving their milestones, ending the day with high energy, being present for the family, simultaneously completing one goal and working towards another goal, might be experiencing anxiety, depression or burnout.

Some of my favourite techniques to support a high-functioning mind are:

Cognitive Restructuring: The first step is to identify, challenge and replace the distorted pattern of thoughts or irrational thoughts, such as perfectionism, with realistic and balanced perspectives.

SMART Goal setting: Goals need to be specific, measurable, attainable, realistic and time-bound. Bigger goals can get overwhelming quickly, but breaking them into tiny, manageable tasks can help reduce or manage anxiety.

3-5 minutes: Doing a task that one might otherwise procrastinate for only 3-5 minutes to build momentum. I remember using this technique for subjects like business math and quantitative techniques during university days.

Grounding and relaxation techniques: Yoga, meditation, progressive muscle relaxation, pranayama (yogic breathwork), gardening, doodling and painting.

To-do list: Write a to-do list and keep it somewhere where you can see it. Writing all the tasks with approximate time taken to do them on a given day, week or month, keeping enough time for spontaneous addition of unexpected pivots.

Making time for hobbies and interests helps relax the mind. Someone once told me rest is also productive.

Breaking self-created limitations: Identifying self-created limitations which lead to stress or anxiety and breaking these barriers helps in setting more realistic goals.

Creating time to reconnect with friends. Every week, set aside some time to do tasks intentionally and mindfully, such as reading a book without hurry, having meals without distractions like watching television during meals, taking time to enjoy the tea without rushing, and taking time to do nothing. One of the biggest challenges for a high-functioning individual is to do nothing and relax.

Research shows that adding somatic therapy exercises helps in reducing anxiety and increasing mindfulness. Somatic therapy exercises also help release stress and tension, regulate the nervous system, and increase awareness in the body (Norizan, 2025; Nicholson et al., 2025).

BOOK A PSYCHOTHERAPY APPOINTMENT

Reference:
Yusof, Norizan. (2025). Emotional transformation through the effects of somatic therapy techniques in reducing depression among students of skill training institutions. International Journal of Humanities Technology and Civilization. 68-74. 10.15282/ijhtc.v10i1.12228.

Nicholson, W. C., Sapp, M., Karas, E. M., Duva, I. M., & Grabbe, L. (2025). The body can balance the score: Using a somatic self-care intervention to support well-being and promote healing. Healthcare, 13(11), 1258. https://doi.org/10.3390/healthcare13111258

Somatic Exercises for Reducing Anxiety – Workshop Details Below

Posted on: February 18th, 2026 by TouchStone Health

By Swapna Viswanathan, Registered Psychotherapist Qualifying

Anxiety can show up in the body in various ways and sometimes is unique to the person experiencing it. Be it an elevated heart rate for some, shallow breathing for someone else, or one might say they experience tightness in their chest, whereas someone else might experience ruminating thoughts. Anxiety shows up in everyday life without warning, most of the time disrupting daily functioning. While psychotherapy or talk therapy helps reduce anxiety, research shows that adding somatic modalities can be beneficial in reducing anxiety (Kuhfuß et. al., 2021).

Somatic-based therapy modalities acknowledge the connection between our mind and body, which leads to trauma manifesting physically in our bodies. One of my favourite books that explores the relationship between emotions and physical manifestations is You Can Heal Your Life by Louise Hay.

What is Somatic, and the psychology behind somatic healing?

The meaning of somatic is body-oriented. The modalities that help us to heal by experiencing our body in the here and now, or the present moment, are somatic psychology modalities. This can be accessed in various ways, including physical movement, breath work, and increased awareness of sensations and embodied emotions. As well as inviting qualities such as non-judgment, curiosity, openness, and self-compassion.

Some of the somatic exercises that you can practice often are as follows:

Grounding exercises: 5-4-3-2-1 sensing exercises (five things you can see, four things you can touch, three things you can hear, two things you can smell and 1 thing you can taste).
Breath work, whether it is simple box breathing or specific yogic breathing practices known as pranayama (Anulom Vilom pranayama, Brahmaree pranayama or Kapalbhati).
Progressive Muscle Relaxation technique
Physical slow movements: Stretching, dancing, walking, yoga, nature walk and more.

To learn somatic exercises to reduce anxiety Swapna Viswanathan is hosting a three workshop series with different content every session.
You can book either 1, 2 or all three workshops.
REGISTER FOR THE SOMATIC EXERCISE WORKSHOP
Only 10 seats are available for each session. Open to pre-registered participants only.

References:
Kuhfuß, M., Maldei, T., Hetmanek, A., & Baumann, N. (2021). Somatic experiencing -effectiveness and key factors of a body-oriented trauma therapy: a scoping literature review.
European journal of psychotraumatology, 12(1), 1929023.
https://doi.org/10.1080/20008198.2021.1929023

Debunking 7 Myths of Psychotherapy

Posted on: September 11th, 2025 by TouchStone Health

By Swapna Viswanathan, Registered Psychotherapist (Qualifying)

“I do not need therapy, I am not crazy,” and “I can just talk to my friend.”
How often have we heard these sentences? They are all too familiar, and it is particularly disheartening when they come from a loved one during a conversation in a hospital waiting room. This conversation brought out insights into several myths regarding Psychotherapy, which became a barrier to seeking support and prolonged suffering in many individuals.

You do not have to face difficult times alone; therapy can provide the support, healing, safe space, coping strategies, and exploration of root causes of behaviour and thought patterns, as well as the validation you need from a professional.

Seven Common Myths About Psychotherapy:

Myth 1: Psychotherapy is “just like talking to a friend”

Reality: Psychotherapists are highly trained professionals with specialized knowledge to support you in your healing. They create a safe space, remain non-judgmental, uphold confidentiality, remain neutral, employ specific interventions and assessments as needed, engage in continuous learning, acknowledge their own human biases, and provide unbiased therapy. They compartmentalize their emotions to provide the best therapeutic relationship and safe space for the client to process, feel validated, and heal.

Myth 2: Psychotherapy can fix the situation quickly

Reality: Psychotherapy or a psychotherapist does not provide solutions magically. It is a process that requires commitment and dedication from the individual. It is not a quick fix, and it might take a few or more therapy sessions to work on complex trauma, explore the root causes change thought and behaviour patterns significantly, and work on coping mechanisms.

Myth 3: Therapy is for “crazy” people

Reality: Psychotherapy or therapy is for anyone who is going through life stressors, such as work-related stress, relationship issues, situational challenges like a sudden loss or a significant life transition, trauma response, grief and loss, life transitions, psychological, emotional and mental health challenges. It is not only for those individuals with complex psychological challenges. At times, we as human beings go through difficult phases in life and need someone to provide a non-judgmental, safe space, offering validation, motivation, insights and empathy.

Myth 4: Therapy means “just venting out for 50 minutes to someone who listens”

Reality: Therapy is not just about venting out; it’s a collaborative process in which the individual actively works with their therapist to achieve their goals. Through meaningful conversations, therapists help individuals solve problems, explore the reasons behind behavioural patterns, and ask strategic questions that lead to insights, enabling them to find solutions to their problems on their own. Homework given after the therapy session is carefully tailored to each
individual’s specific needs, encouraging their active participation in the healing process.

Myth 5: “All the therapy modalities are the same and so are the therapists.”

Reality: Psychotherapy encompasses various therapy modalities, each with its unique approach and techniques. Based on the unique needs of the individual, their therapist selects specific modalities for their treatment plan. For instance, Cognitive Behavioural Therapy (CBT) helps change their negative thought patterns and behaviours; Dialectical Behavioural Therapy (DBT) helps individuals manage emotional distress, interpersonal effectiveness and mindfulness; Eye Movement Desensitization and Reprocessing Therapy (EMDR) is effective for complex trauma as well as anxiety disorders, dissociative disorders, eating disorders, depression, sleep problems, personality disorders, pain, and stress-induced physical disorders by processing the individual’s unprocessed distressed memories; Narrative Therapy throws light upon the stories we tell about ourselves; Gottman’s Method is designed for couples counselling; Solution-Focused Brief Therapy is goal-oriented; Internal Family Systems explores the different parts of the self.

Myth 6: Therapists only blame childhood trauma, parents and environment.

Reality: We explore childhood experiences and family dynamics to understand the root cause of the trauma or attachment style, and more, but blaming does not help to find solutions. Therapy can be helpful to understand how an individual can break their intergenerational trauma and develop new pathways to express.

Myth 7: “Therapy is expensive”

Reality: Therapy can be expensive, but there are also affordable options available. If you have work-related insurance, you can check if it covers the costs of psychotherapy. You can discuss with your therapist whether they have availability for pro-bono or sliding-scale fee clients. ‘Sliding scale availability’ refers to a system where the therapist adjusts their fees based on the client’s income, making therapy more affordable for those with lower incomes. Psychotherapists sometimes have sliding scale availability. You can also look for a student intern therapist
practicing under supervision who can provide therapy for low fees.

Psychotherapy can be helpful for many individuals. You can book a free 15-minute consultation with Swapna Viswathan, Registered Psychotherapist (Qualifying) to gauge if it is a good fit.

Are We Done With Grief Yet?

Posted on: February 22nd, 2022 by TouchStone Health

By Julie Robertson, Registered Social Worker, CCLS, MSW, RSW

Grief. We have heard that word a lot in the last two years. We have lost a lot, in many different ways, and we are all feeling it in some form or another. But what is grief exactly? What does it feel like and why keep bringing it up? Many people associate the word grief with death, and in essence it is a feeling that comes with the death of something, but not always with the death of a living being. Grief is our “responses to loss” whereas bereavement is more specific to the reaction to a death of a person (or pet), and both deserve recognition. Any type of loss is a significant event and our reactions to those losses are important to process and find support for.

Right now, many of us have become used to what we are experiencing, we have learned to live with the ‘new normal’ that was talked about a lot in the beginning of the pandemic. That new normal though, has felt very uncertain at times. We have become used to the feeling of uncertainty, while at the same time longing for a return to something more stable. We miss the feeling of knowing what to expect each day, some miss jobs, some miss friends, activities, and some miss people that are no longer here. We mourn for those losses and even experience intense longing to have things back to how they were before.

Mourning is also a term we hear with grief and can be explained as “the outward expression of our grief’”. For some, that is out loud and in the open, talking to people, sharing feelings, even weeping openly about how we are feeling. For others, mourning is done quietly and in private, with little for others to see about how we are feeling inside. And for many, the mourning comes out in hidden ways, angry or in denial that the feelings of discontent with how things have been are due to grief. The thing about grief and mourning, is that however it is coming up for you and however you do your grieving, it is all ok. There is no right or wrong way to grieve or to express your grief. It is ok to do the messy crying in your car, the single tear in line at the store, the nonstop talking about your loss, or the journaling poems in secret. Whatever you need to do to help cope with the feelings in healthy ways is how it needs to come out, but when we ignore or deny the grief it can come out in more destructive ways.

But that brings up what are the healthy ways to cope? The first question I would recommend asking is what is it that I’m feeling? What do I need to do (or not do) to support whatever I’m feeling? Next, is it possible for me to do it? If not, what are my other options? For some, flying away on a week’s beach vacation may feel like the best thing to do, but not be possible. What is the next best thing? Maybe a short retreat closer to home, or a day off to turn up the furnace, put on some shorts and listen to beach music with a fresh fruit smoothy, and throw on some sunscreen for the full experience of the beach smell. For others it may be continuing with regular daily activity, nice and structured with everything certain and in its place to feel more comforting. Everyone has different needs when grieving and taking the time to recognize how you are feeling and what you need to do to support your needs can go a long way to manage the experience. I say manage and not fix, because the other thing about grief, is that you can’t fix it or make it go away no matter how hard you try. It has a way of sticking around until it is felt and processed. You can push it away, delay it until you have more time or feel safer to let it surface, but it doesn’t go away until it’s sure it’s moved through you. This is very often the most difficult part, to let the feelings come and have their place, be recognized, and be allowed to do what they need to do. Grief is painful. It can feel overwhelming. It can feel like waves are coming to swallow you and that they will never leave you alone.

I am here to tell you that they will, the waves will get smaller, further apart, and eventually reduce back to a calmer surface. But also, to point out that grief often has a way of hiding itself away until we feel safe enough to feel it. As we move towards opening up again and regain more and more of “the normal” we were missing, those feelings may just pop up out of nowhere and surprise you. This is also normal and ok but can be shocking if you’re not expecting it. Finding support to get through those big waves, learning about the grief process and having someone to talk with to help find ways to cope, or even to just sit with you while the waves crash around can be very helpful to getting through the process. Whether your grief is related to a death or any other feelings of loss, or you are looking for help in supporting a child, family member or friend through grief, you are welcome to connect for a free consult about how I can help support you through your experience. https://touchstonehealth.ca/clinicians/julie-robertson-rsw/

Feeling Burnt Out? You’re Not Alone!

Posted on: January 5th, 2022 by TouchStone Health

By Julie Robertson, CCLS, MSW, RSW

How Are We Feeling?

Is anyone tired yet? Feel like crying, yelling, or stomping your feet with the latest provincial restrictions? As we continue into this 4^th wave of the pandemic and kids return for another round of online schooling, many are feeling pushed past the point of being able to hold it all together. So go ahead, cry, stomp or yell (maybe into your pillow) and let everything you feel have its place. The more people I talk to these days, the more I realize that so many are experiencing burnout from the challenges of the last two years. Yes, we’re coming up to two years living through the ups and downs of the pandemic, and that is a long time to be under this much stress.

What is Burnout?

Feeling burnt out is a concept we threw around maybe a bit lightly in previous times to describe big stressors such as crunch time during exams, busy streaks at work, or shuttling kids to activities on top of working and caring for family members. Those things all have potential for burnout but add a pandemic on top of that and it seems almost inevitable that most people would be fizzling and fading out this far into it. One difference is that before, we often caught a break. Exams finished, workloads ebbed and flowed, and kids activity sessions ended with each season. Now, there has not been the same balance, no end to the stress of the pandemic, and so much unknown with all of it that we are left is stress mode for way too long with no way to rest and recover. Even if we are eating healthy balanced foods, drinking water, going for walks and getting fresh air, for many people it doesn’t seem to be feeling any better. This is beyond the tired of before and recognizing it for what it is can help switch from swimming in circles to energy conservation mode, allowing the chance to heal when we have space. Burnout can be described as the imbalance between too much stress and the lack of resources to cope with it, or “feelings of depleted energy or exhaustion because of continual stress”.

Some symptoms of burnout could be:

Feeling exhausted, despite efforts to relax and replenish
Irritability or hostility
Difficulty concentrating
Change in sleep habits
Feeling distanced from others, friends, family, kids
Lack of fulfillment in work, parenting etc
Feeling trapped

My Coping Tools Aren’t Working!!

So, hands up if you’re feeling depleted from continual stress? How many are feeling the lack of resources to cope with that stress? Are the tools you usually pull out to help cope just not working under the current circumstances? I don’t think you’re alone with that one! The things that normally help us cope like taking time off with friends, some alone time with a cup of tea, going to the gym, connecting socially with co-workers to vent, or even accessing affordable healthy foods have all been interrupted. Health care workers, teachers, other front-line staff especially are struggling with the heaviness of working in helping professions and holding other people’s emotions. Those working in services jobs also have the stress of face-to-face contact, and grumpy grumps complaining about not getting enough ketchup packets with their order is adding layers to an already stressful industry to work in.

Is Parental Burnout a Thing?

And then there are the parents of school age kids and youth, who are now facing another few weeks (at least) of doing it all and having no space to take a breath and regroup. Parental burnout is noticeable on the whispers, sometimes loud whispers, of many parents who feel like they are hating being parents right now. On top of feeling the burnout symptoms, many parents then add on shame and guilt for not enjoying their kids as much as they ‘should’, or for not being able to provide as much support as their kids need right now.

Now What?

So, after recognizing we’re feeling burnt out, what do we do if our usual coping strategies aren’t working anymore, or we can’t implement them because of the circumstances we’re in?

1. First, breathe. That’s all, if nothing else just breathe. Pretend to smell freshly baked cookies with a deep breath, then blow out to cool them off.

2. Let yourself feel. Everything that is coming up, even the hate, anger or frustration has a place and can be honoured. Just because you have those feelings doesn’t mean they are permanent, but they are valid and can be allowed to be recognized and named for what they are. And scream into a pillow if you need to, just maybe warn people nearby first.

3. Go back to basics of survival. Eat, sleep, create ways to feel safe and prioritize the most important things to get through each day. Oh, and water, don’t forget to drink water!

4. Move. If your body is already stressed to the point of being in fight or flight mode, don’t push it further into stress by pressuring yourself to fit in workouts you would normally do when feeling good. Be gentle, move your body, get some fresh air, or just stretch when you have a few minutes throughout the day.

5. Reframe your thoughts in helpful ways. After letting all the feels do their feeling, look at picking out a few mental statements that have room for a shift in perspective and try them on. Things like “I can’t stand a messy house, I am failing at keeping it together if I can’t keep things organized” could shift to “I can’t stand a messy house, but it won’t be like this forever (even if it feels like it right now). I can leave the toys where they are and focus on doing one load of laundry for today”.

6. If help is offered, take it, or not. If having your mother-in-law in your house for the day to ‘help’ doesn’t feel very helpful, then saying a polite no thank you might be the less stressful choice, and that’s ok.

7. Talk to someone. A friend, a counsellor, a neighbour, a sympathetic pet. Journaling or making voice notes to vent can also be helpful. If you’re really feeling down, call a helpline or head to your Emergency Department.

And that is all I’m going to say because a bigger list is not always better. In times of crisis, illness, burnout, we can let go of all of the extras we have padded onto our lives, the frills, bows and expectations that aren’t essential to what we need, and just focus on taking care of the things that get us through. The frills and bows and be added back on later, if we still want them that is!

If you feel you need more support finding ways to cope that can fit with your circumstances, consider booking a free 15-minute consultation, or go straight to booking a 50-minute session with Julie. All sessions are virtual, Social Work fees are covered by most insurance plans.