https://www.vitalitycounsellingandwellness.ca/resources daily 0.75 2023-09-15 https://www.vitalitycounsellingandwellness.ca/resources/boundary-setting monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/f4a39783-d34f-4817-af8a-f50d911d867f/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-08.jpg Resources - Boundary Setting - Boundaries are an essential part of healthy relationships, especially when they are communicated clearly. Individuals who communicate their comfort levels using simple, direct, language have an easier time setting boundaries. There are many types of boundaries such as time boundaries, energy boundaries, emotional boundaries, personal space boundaries, conversational boundaries, material boundaries, sexual boundaries, and physical boundaries. When boundaries are crossed, it can lead to burnout, being taken advantage of, and neglecting your own needs. When first setting boundaries, just know that not everyone will respect them. It may take time and it is essential to stand firm and communicate your needs. In collectivist cultures, there may be enmeshed boundaries within the family structure. https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/0ff3714a-337b-4e8f-958a-bcf12d4bf106/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-09.jpg Resources - Boundary Setting Here are some ways to set healthy boundaries: Openly communicate your boundaries to people in your life Clearly express how you feel when your boundaries are crossed Remind people if needed (but always stick to your boundaries) Don’t be afraid to say “no” to things that don’t serve you Take time for yourself and practice self-care https://www.vitalitycounsellingandwellness.ca/resources/the-stigma-of-mental-health-in-south-asian-communities monthly 0.5 2023-09-14 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/e96e4ee1-eaeb-45db-97d8-2173a645dba3/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-services.jpg Resources - The Stigma of Mental Health in South Asian Communities Here are some ways to reduce the stigma: Talk openly about emotions and share experiences with friends and family Educate yourself and others by sharing facts and challenging stereotypes Explore attitudes, beliefs, and judgements about mental health Show compassion for individuals with mental health concerns Normalize mental health treatment Recognize when the media uses stigmatizing language Advocate for mental health resources tailored to collectivist communities Empower individuals who have mental health issues to share their experiences and stories https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/a00dc307-2c4e-423f-b8f4-ae6aa5c2bb01/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-04.jpg Resources - The Stigma of Mental Health in South Asian Communities - It can be challenging explaining symptoms of mental health issues to family and friends. Stigma involves the discriminatory attitudes that individuals have about mental illness. Self-stigma refers to the negative attitudes and internalized shame that people with mental illness experience. Stigma can come from a lack of understanding or fear of judgement. It is influenced by stereotypes, beliefs, myths, and values. In many collectivist cultures such as the South Asian community, being vulnerable and honest about mental health is not always easy. There may be fear of judgement or a lack of understanding about mental health concerns. Unfortunately, there is a lack of language and dialogue about emotions and mental health issues. https://www.vitalitycounsellingandwellness.ca/resources/the-power-of-gratitude monthly 0.5 2023-08-25 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/3722bc05-25ac-4bc5-aafd-70d24d26d2a8/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-03.jpg Resources - The Power of Gratitude - Did you know practicing gratitude can make you happier? Gratitude involves acknowledging the good in our lives. The positive benefits of gratitude include feeling happier, reliving good experiences, improved health, and being able to handle adversity with ease. Whether it is retrieving memories, recognizing the joy of the present moment, or maintaining hope for the future- gratitude can be amazing for our mental wellbeing. Research demonstrates that those who express gratitude are more positive and optimistic. I worked in the healthcare system and shelters with individuals who were living in poverty and experiencing homelessness. It was heartbreaking. I recognized my privilege and all I wanted to do was help and support those who didn’t have as much as I did. I reflected on the small things in life- having a roof over my head, having access to healthy food, and sleeping in a comfortable bed. Sometimes we get so fixated on having more but what about bringing our attention to what we have? https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/6d6cf5fa-c2fe-481e-bac0-89e34c91e675/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-07.jpg Resources - The Power of Gratitude Here are some ways to cultivate gratitude: Count your blessings: set aside some time during the week to think about your blessings. Be specific about how you felt when something good happened. Keep a gratitude journal: create a habit of writing down the small joys and successes. Thank someone: it can be helpful to mentally thank someone or give a small note to someone who helped you. Pray: prayer can be used to cultivate gratitude by expressing thanks using spirituality. Meditate: mindfulness allows us to reflect on the present moment and recognize the good in our lives. https://www.vitalitycounsellingandwellness.ca/resources/the-impact-of-the-social-determinants-of-health-on-racialized-individuals monthly 0.5 2023-09-15 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/2df3aab2-8bc5-4d79-983c-62ee6e38947b/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-05.jpg Resources - The Impact of the Social Determinants of Health on Racialized Individuals - Discrimination is evident within the healthcare system, specifically related to stereotypes, biases, and prejudice against people of colour. Some examples include black women’s pain being ignored, higher mortality rates for black and brown people and Indigenous health. An example would be Brian Sinclair who waited thirty-four hours in a hospital in Canada to seek medical attention. He was discriminated against and ignored and the healthcare staff thought he was “drunk or sleeping” which feeds into the stereotypes of Indigenous communities (Geary, 2017). Recognizing the impact of trauma, assimilation and colonization against racialized communities is integral when working within systems that marginalize individuals. Why is it that racialized communities are not receiving the same quality of healthcare as their white counterparts? https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/6be5c0e4-a9d1-437c-bded-ebaa5de3c887/pexels-tima-miroshnichenko-8376280.jpg Resources - The Impact of the Social Determinants of Health on Racialized Individuals - Working in healthcare has made me critically reflect on the health and social disparities that people of colour experience. Across racial and ethnic groups, there are inequalities that merge specifically within structural systems and institutions that are created and based on the impact of colonization and colonialism. Recognizing the impact of the neoliberal state, privatization of the public sector resources, and the shrinking the welfare state are directly related to the inequities people of colour experience. The discourse of privilege and oppression based on race, class, gender, and culture are directly intertwined with the social determinants of health. The social determinants of health “are the non-medical factors that influence health outcomes. They are the conditions in which people are born, grow, work, live, and age, and the wider set of forces and systems shaping the conditions of daily life” (World Health Organization, 2022, p.1). https://www.vitalitycounsellingandwellness.ca/resources/mindfulness monthly 0.5 2023-08-25 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/82a7acce-ff05-4ab9-9c92-6b483b057830/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-01.jpg Resources - Mindfulness - Mindfulness is the process of bringing attention to the present moment without judgement. At times, when we are in anxious or overwhelmed, we forget how simple it can be to ground ourselves in the present moment. Research demonstrates that mindfulness can provide a sense of calm and peace that can improve emotional well-being and health. Strategies to practice mindfulness include the five senses technique, meditation, deep breathing, and progressive muscle relaxation. https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/3d9d92da-c83e-45d8-9403-3003782ddcc7/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-resources-blog-vitality-02.jpg Resources - Mindfulness Meditation Focusing on the present moment. Sit in a comfortable position, close your eyes, and notice your breath. It is normal to have thoughts come and go. Notice them without judgement. Pay attention to your breath. Feel free to chant a mantra or positive word that is meaningful to you. Remember to let your thoughts pass and focus on your breath, breathing in through your nose and letting out a belly breath. Breathing While sitting, let your elbows fall back slightly to allow your chest to expand. Take a deep inhalation through your nose and hold for four seconds. Hold your breath for four seconds. Slowly release your breath by exhaling through your nose for six seconds. https://www.vitalitycounsellingandwellness.ca/resources/how-to-cope-with-postpartum-depression monthly 0.5 2023-09-15 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/1a98af2b-d78e-49e9-b8bc-409defe44e99/pexels-sarah-chai-7282403.jpg Resources - How to Cope with Postpartum Depression - You have been waiting nine months for your sweet baby. You had everything prepared, the tiny clothes, the diapers, and the nursery. What you didn’t expect were the feelings of sadness and depression. After birth, there may be a sudden drop in hormone levels for women that can cause changes in mood. Add the lack of sleep, crying, changing diapers, and the significant changes in a new mother’s life. New mothers are particularly susceptible to feelings of depression. https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/1b334e96-34c4-41bb-a295-a786d29af783/kelly-sikkema-Z4GKcFAGck4-unsplash.jpg Resources - How to Cope with Postpartum Depression - Symptoms: Crying Mood swings Irritability Anxiousness Feeling overwhelmed Change in appetite Changes in sleep patterns Here are some ways to cope with post-partum depression: Recognize changes in emotions, thoughts, and behaviours Reach out to friends and family for support Talk about your experience as a new mother with loved ones Get as much rest as you can Accept help from family and friends Reach out to your physician for guidance and treatment Connect with other new moms Make time for self-care Take a break https://www.vitalitycounsellingandwellness.ca/contact daily 0.75 2023-09-14 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/61921ffb-ffee-435f-9da1-9c2fce601959/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-counselling-services-top.png Contact - get in touch https://www.vitalitycounsellingandwellness.ca/home daily 1.0 2024-10-07 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/dd0344e3-d2d7-490e-826f-458b366072af/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-home-top-2.jpg https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/21809ed3-584b-4753-918e-e670d5607851/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-home-top-1.jpg https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/d79ab28d-578a-40e7-9f22-018b77b822c7/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-home-services-01.jpg Home - individual counselling https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/ddeb8bad-0c01-4d16-bf7f-b1486ee1ffdb/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-home-services-03.jpg Home - family counselling FACIAL OIL Lorem ipsum les des dolors aments ici, des ament ques. SHOP NOW https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/8f4f0425-67af-405b-9fa5-f6d9b8c69dc8/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-home-services-02.jpg Home - couples counselling individual counselling https://www.vitalitycounsellingandwellness.ca/services daily 0.75 2023-09-15 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/61921ffb-ffee-435f-9da1-9c2fce601959/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-counselling-services-top.png Services - our services https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/639adbdb-0496-41c3-a008-64989a65568c/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-home-services-01.jpg Services - individual COUNSELLING Individual counselling can provide a safe space for you to share your story. Individual counselling is for clients who want to talk about their emotions and need assistance with navigating challenges. The counsellor will work alongside you to find tools to cope and provide resources for you to overcome challenges, achieve goals, and thrive in your life. Counselling can empower you to make desired changes, gain self-awareness, and enhance your quality of life. 50 MINUTES: $135 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/4c0fb568-24d7-44de-8fb1-9078e923571c/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-counselling-services.jpg Services - couples COUNSELLING Feeling heard and connected to your partner are key aspects of a healthy relationship. Relationships require time, dedication, empathy, and communication and as humans we crave belonging and connection. Couples counselling can support with unhealthy communication patterns, tension, and conflict. Couples counselling provides a safe environment for couples to identify problems in the relationship and work together to create healthy changes. 50 MINUTES: $150 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/1120f42d-7720-4708-b2cb-bc0d5f79104a/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-family-counselling-services.jpg Services - family COUNSELLING Family counselling allows families to improve communication and work together to solve problems. The primary goal is to support clients establish and maintain healthy relationships. Based on family systems theory, the family is a complex system and member interacts and impact the system as a whole. Examining patterns, emotional processes, and the interconnected relationship between family members can provide insight into goal setting and developing healthier boundaries, communication patterns, and relationships. 50 MINUTES: $170 https://www.vitalitycounsellingandwellness.ca/faqs daily 0.75 2023-09-14 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/992648f9-f797-47f6-a908-8445685d8835/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-faqs-01.jpg https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/b4e1ac75-f91e-4bcc-8cd6-0fe6868b32e6/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-services.jpg https://www.vitalitycounsellingandwellness.ca/about daily 0.75 2024-10-07 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/d5cf9e4e-6015-4edd-a6c9-99dd3912643f/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-about-top-1.jpg https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/030382cc-0721-400d-87a1-ac7c292ed13a/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-about-top-2.jpg https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/f7464ec1-f0e1-4bb9-85d0-34ab0c72e5ac/Counselling+Pic.jpg About - Simrit Birk MSW, RSW, RCC I am committed to supporting clients towards wellness and overcoming the challenges that life brings. My philosophy for counselling is working alongside clients to help them discover their strengths, resiliency, and self-awareness. I value using an empathetic, compassionate, and collaborative approach to counselling. As a South Asian woman, I recognize the importance of cultural safety and person-centered care. I have a strong passion to advocate for mental health support for the South Asian community. I believe through education, advocacy, and support, individuals can overcome the stigma of accessing counselling services. Counselling is significant to develop coping skills and process emotions. My goal is to help clients improve their mood, improve communication, and enhance self-esteem. https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/9e3b4429-6d74-49f2-b957-314fed356362/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-about-2.jpg About - I have over five years experience providing counselling services in diverse environments including shelters and healthcare settings. I have experience in palliative care, supporting patients and families experiencing grief and loss. My recent experience has been in stroke rehabilitation supporting patients with emotional regulation, depression and coping with life after a stroke. I recognize that everyone is unique based on social factors such as culture, race, socioeconomic status, gender, sexual identity, religion and more. I provide services to diverse individuals using an empathetic and non-judgemental approach. My goal is to empower clients to adapt to life changing events. I believe learning to cope with challenges is what creates resiliency and strength. I consider it an honor and privilege to be supporting individuals, couples, and families during challenging circumstances. I strive to create authentic, therapeutic relationships where clients feel safe, valued, heard, and understood. Life can be difficult, but the incredible stories of overcoming adversity, self-discovery and transformation make us who we are. https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/638b7316-af5a-4f9c-ae8e-eef9ee1f63ef/IMG_3409.jpg About - meet leo Leo may join us during our virtual counselling sessions. He listens attentively and stays calm during the sessions. Did you know research shows that dogs can reduce stress, anxiety and depression? They can ease loneliness, encourage exercise, and improve your overall health. Who knew your furry friend could be so amazing for your mental wellbeing. https://www.vitalitycounsellingandwellness.ca/insta daily 0.75 2023-08-24 https://images.squarespace-cdn.com/content/v1/64de844ed8037b6fb86010ef/dd0344e3-d2d7-490e-826f-458b366072af/vitality-counselling-wellness-therapy-british-columbia-langley-surrey-new-west-richmond-vancouver-virtual-individual-couples-home-top-2.jpg