28 Mar
Anxiety, Confidence, Counselling, Emotions, For Parents, For Teens, Relationships, Uncategorized

From Feeling Alone to Connected

From Feeling Alone to Connected: Finding Your Way out of Loneliness

Sam scrolled through her phone for the twelfth time that night. She was watching her friends’ group chat light up with plans she wasn’t invited to. Maybe they don’t actually like me, she thought, her chest tightening. Lately, she’d felt invisible, surrounded by people all the time in the hallways at school and online in chats-  but it was like no one really saw her or cared if she was there. She wanted to reach out, but the fear of being rejected or bothering people kept her silent.

Feeling lonely can be overwhelming. No matter how lonely you feel, please know you’re not alone in this. So many teen girls experience the same thing—wanting deeper friendships but not knowing how to find them. Sometimes, the right people are closer than you think; it just takes the right space to learn how to connect. That’s why THP (The Happiness Path) was created—to bring girls together in a safe, supportive group where real friendships form and teens can start to feel confident to make new friends. After THP, teens can go from feeling alone to connected.

>>> FREE DOWNLOAD: Mental Health Handbook for Teen Girls <<<

In THP, girls like Sam learn how to build confidence in social situations, recognize their worth, and surround themselves with people who truly care. If you’ve ever felt like you don’t belong, THP can help you find the connections and confidence you’ve been looking for. You don’t have to do this alone—your people are out there, and this is your chance to find them.

With gratitude, 


Chantal Côté
Registered Psychologist & Teen Life Coach
Founder of Pyramid Psychology and The Happiness Path

28 Mar
Anxiety, Confidence, Counselling, Emotions, For Parents, parenting teens

Looking Beyond Self Doubt

Looking Beyond Self-Doubt: Helping Your Teen Find Her Brave

Watching your teenage daughter struggle with anxiety can be crushing. You want to protect her, to help her skip all the things that make her feel terrible and anxious. The secret is true confidence isn’t built by avoiding fear- it grows when she faces it, little by little. Whether it’s speaking up in class, making a new friend, or trying something new, every small step outside her comfort zone teaches her that she can handle discomfort—and that’s where real resilience begins to start looking beyond self doubt, helping your teen find her brave!

This process, called exposure, helps rewire the brain. The more she leans into challenges instead of avoiding them, the more she tips the scale of confidence in her favour, giving less power to anxiety. It won’t be easy at first, but the reward is worth it: self-trust, confidence, and the belief that she is stronger than her fears. That’s exactly what we do in THP (The Happiness Path)—helping teen girls take those steps in a supportive environment, surrounded by others doing the same.


>>> FREE DOWNLOAD: Depression & Anxiety Toolkit for Parents Raising Teen Girls <<<

If your daughter struggles with self-doubt or fear, THP can help her find her brave, one step at a time. She doesn’t have to do it alone, and neither do you. Resilience isn’t about never feeling anxious—it’s about learning she has the power to move through it. And when she does? That’s when she realizes she’s capable of more than she ever imagined.

Chantal Côté
Registered Psychologist & Teen Life Coach
Founder of Pyramid Psychology and The Happiness Path

28 Mar
Anxiety, Confidence, Counselling, Emotions, For Parents, For Teens, parenting teens, Relationships, Uncategorized

How to Help Your Teen Become Brave

How to Help Your Teen Become Brave

Did you know your teen daughter is likely having thoughts that they might fail at the important things in life?—whether it’s school, friendships, or future plans. The pressure to succeed and meet expectations can leave them so stressed, anxious, and stuck in self-doubt. While your instinct might be to encourage them to push through or think about it as a necessary part of getting to the next part of their journey, a powerful yet often overlooked tool is learning to pause and be present in the moment- this can help your teen become brave.

The Happiness Path: Teen Coaching to Build Resiliency Against Anxiety & Social Awkwardness  CLICK HERE FOR DETAILS <<<

 

Your Teen Can Become Resilient

Imagine guiding teen girls to tune into their thoughts, emotions, and surroundings, helping them break free from the cycle of replaying past events or constantly stressing over the future. When they practice mindfulness and self-awareness, they gain clarity and confidence. Instead of being consumed by “what ifs” and worst-case scenarios, they can find space between the moment and their response. This grows their power to face challenges with a sense of “I can handle this” and focus. This shift not only eases their anxiety but also empowers them to make choices that align with what matters most to them, rather than just doing what they think they should do.

In our 6-week group program, The Happiness Path (THP), we dedicate week 2 to helping teenagers experience being present and practice in real-time with creative and fun exercises. By strengthening their ability to be present, your daughter can navigate life’s pressures with resilience and intention. They learn that failure isn’t something to fear—it’s part of growth. And more importantly, they begin to see that success isn’t just about meeting expectations but about building a future that feels meaningful and fulfilling to them. And that is how we can help your teen become brave!

Chantal Côté
Registered Psychologist & Teen Life Coach
Founder of Pyramid Psychology and The Happiness Path

28 Mar
Anxiety, Confidence, Counselling, Emotions, For Parents, parenting teens, Uncategorized

Why Your Teen Feels Unmotivated

Why Your Teen Feels Unmotivated

As a kid, Emma was full of energy, excited about soccer practice and hanging out with friends. But lately, she’s been dragging herself through the day—tired, unmotivated, and irritated with her parents over little things. She doesn’t want to, but she feels like she can’t help it.  “She’s just on her phone too much and it’s making her lazy,” her mom thought at first. But then she noticed something: Emma wasn’t sleeping well, she was constantly retreating to her bedroom, and overwhelmed by many tasks. It wasn’t laziness at all—Emma’s “battery” was running low.
>> FREE DOWNLOAD: Mental Health Handbook for Teen Girls <<<

And What a Cell Phone Can Teach Us

Think of your teen like a cell phone. For example, when too many apps are open (stress piling up), storage is almost full (mental overload), or the battery is low (lack of rest and recharge), things start to glitch- this is why your teen feels unmotivated. Likewise, just like a phone, teens function best in the right conditions—time to recharge, space to process emotions, and moments to be present without distractions. While they can’t always control life’s demands, they can make choices that support their well-being, like setting boundaries, taking mindful breaks, and being intentional about self-care.

In The Happiness Path (THP) group for teen girls, we help teen girls recognize what drains their energy and learn how to “charge” in a way that works for them. Through fun, creative exercises, they practice tuning into their needs, understanding their emotions, and creating habits that help them show up as their best selves. Motivation isn’t about pushing harder—it’s about learning to operate in a way that allows them to thrive. Because when they take care of themselves, just like a well-charged phone, they can function at their best.

Chantal Côté
Registered Psychologist & Teen Life Coach
Founder of Pyramid Psychology and The Happiness Path

28 Mar
Anxiety, Confidence, Counselling, Emotions, For Parents, For Teens, parenting teens, Self Image & Body Image, Self-Compassion, Uncategorized

Eliminate Negative Self Talk

How Teens Can Eliminate Negative Self Talk

Why Your Thoughts Aren’t Always True…

Have you ever caught yourself thinking, “People don’t like me,” or “I’m not good enough for my friends”? You’re not alone. Many teen girls struggle with these thoughts, especially when dealing with feelings of anxiety, social pressure, or self-doubt. But here’s the truth—just because you think something doesn’t make it real. What do you see? 

Your brain sees things in a certain way and it can sometimes get stuck in thinking patterns that are harsh. Those thoughts aren’t facts. They’re just stories and patterned thoughts your mind tells you based on fear or past experiences.

>>> FREE DOWNLOAD: Mental Health Handbook for Teen Girls <<<

The good news? You can change the story to eliminate negative self talk. When negative thoughts pop up, try asking yourself: Is this 100% true? Would I say this to a friend? What’s a more realistic way to see this? Shifting your self-talk takes practice, but it’s possible. That’s one thing we we focus on in THP (The Happiness Path)—helping teen girls challenge self-doubt, build confidence, and create strong, supportive friendships. You don’t have to figure it out alone. If you’re ready to start believing in yourself and seeing your worth, you’re in the right place.

Chantal Côté
Registered Psychologist & Teen Life Coach
Founder of Pyramid Psychology and The Happiness Path

Confidence in Teen Girls, Raising Confident Teen Girls: How to Support Their Journey to Self-Worth
12 Jan
Anxiety, Confidence, Emotions, For Parents, Friendships, parenting teens, Relationships, Self-Compassion, Teen Joy

Raising Confident Teen Girls: How to Support Their Journey to Self-Worth

As a parent, few experiences are as heart-wrenching as seeing your teen daughter struggle to recognize the amazing qualities that shine so clearly to you. You see her brightness, kindness, and potential, but it can feel like an uphill battle as she grapples with self-doubt or emotional challenges. The more you focus on raising a confident teen girl and supporting her journey to self-worth, the easier navigating friendships, school, and life becomes—but teens (and all of us really!) require guidance to truly take root.

If your daughter is stuck in toxic friendships, constantly overthinking, or feeling paralyzed by the fear of disappointing others, know that these struggles are common. Thankfully, there are ways you can help her uncover her inner strength and build self-worth. Here’s how:

Cultivate Confidence by Acknowledging Her Challenges with Empathy

Many teen girls feel immense pressure to excel academically, socially, and personally. That pressure turns inward, leading to negative self-talk or, in some cases, harmful behaviors like self-harm when they feel overwhelmed. Your teen is likely struggling to know what to do with some of these feelings and unsure how to show herself some understanding and care. Creating a safe, judgment-free space allows her to open up and feel validated, a foundational step in cultivating confidence for teen girls.

>>> FREE DOWNLOAD: Depression & Anxiety Toolkit for Parents Raising Teen Girls <<<

Foster Positive Relationships

Friendships are central to a teen girl’s world, yet not all relationships are created equal. Toxic friendships can zap her confidence leaving her feeling isolated or anxious. Help her start to distinguish between supportive and harmful relationships by discussing what mutual respect, trust, and encouragement look like. Use real-life examples or share shows/movies that you think illustrate some of these qualities. Understanding the importance of boundaries and how to set them is a powerful skills to help her step away from unhealthy connections. Instead, building supportive friendships to significantly boost your teen’s confidence.

Have a look at our Blog on 3 Questions for Parents to Ask About Teen Boundaries.

two teen girls talking teen friendships

Photo by Andrea Tummons on Unsplash

Guide Her to Focus on the Present

Teens often get caught in a whirlwind of future-focused worries, whether it’s about upcoming tests, college, or social expectations. These anxieties can overshadow the experiences of the moment. Being future-focused all the time is also disorienting resulting in exhaustion and lack of motivation. Whenever you can introduce a present moment invitation, it’s an investment in her well-being. These can be simple like- when you’re cooking something, calling her over “come smell this”,  as your driving in the car together “look at mountains today”, introduce a new song to her “listen to this, I’m curious what you think”, or even asking the question “did you notice….?” can encourage more presence. Encouraging her to celebrate small victories or journal daily gratitudes can also help her reconnect with the present. Learning to anchor herself in the moment is essential for confidence-building.

Model Kindness Toward Yourself to Build Confidence From Within

Your daughter is constantly learning from how you navigate your own challenges. This is no easy task and it’s an ongoing journey. If she sees you celebrating wins, making self-care a priority, and respecting yourself, she will likely replicate those behaviors. Don’t forget to model a little self-compassion in there by showing grace for your mistakes, prioritizing your mental health, and setting boundaries. Explain that treating yourself with kindness is essential—not optional—and it’s a practice that builds confidence from within.

Equip Her with Confidence Coping Tools

I see parents get really good as problem solving. They have tons of ideas and solutions ready to fire off when their teen comes to them. But rather than solving problems for her, you will have a far more positive impact if you empower her to handle challenges independently. Teach practical skills like assertive communication, emotional regulation, and problem-solving. You might ask her “what’s one small step you could take to address this?”, “what’s your gut telling you?”, “what have you tried?”, “what do you think will happen if you try A?”-  More questions to develop problem solving questions here. Helping her find her own solutions builds both confidence and resilience, paving the way for long-term emotional strength.

>>> FREE DOWNLOAD: Depression & Anxiety Toolkit for Parents Raising Teen Girls <<<

teen confidence, parent communicating with teen, support, showing how to problem solve independently

Photo by sofatutor on Unsplash

Encourage External Support When Needed

Raising confident teen girls, while supporting their journey to self-worth sometimes requires us to seek guidance outside the family. Whether it’s a trusted mentor, school counsellor, professional coach, or mental health therapist, having a neutral third party to turn to can make a profound difference. Reassure her that seeking support is a sign of strength and courage, not weakness.

Discover THP: Helping Teen Girls Confidence Thrive

If your daughter is navigating self-doubt, struggling with friendships, or feeling overwhelmed by life’s demands, the Teen Happiness Pill (THP) program can provide the support she needs. THP is a transformative 6-week program for teen girls (ages 12-18) designed to help them move beyond anxiety and overwhelm into a space of confidence and empowerment. Through engaging activities and community support, THP helps participants:

  • Cultivate resilience and self-worth.
  • Build positive, healthy friendships.
  • Manage stress effectively and reduce overthinking.
  • Develop self-compassion and a growth mindset.

This program is available both in-person in YYC and online worldwide, ensuring flexibility and accessibility. With small group sizes, teens receive personalized attention while connecting with peers who understand their struggles. Each week, the program incorporates a unique wellness theme, including a fitness component that helps boost both physical and mental strength.

As a parent, you want to give your daughter every opportunity to thrive. By supporting her participation in THP, you can help her unlock her potential and gain the confidence to navigate life’s challenges with courage and grace.

Learn more about THP and enroll your teen today. Together, let’s help her discover the incredible qualities you’ve always known she possesses.

Resilient teen girls, teen wellness, overcoming anxiety, teen group for anxiety, raising confidence and self-esteem, the happiness pill confidence group

Photo by Canva Pro

                                  

 

 

 

 

About Me

Psychologist Teen Life Coach

Chantal Côté, Registered Psychologist & Teen Life Coach

Hi! My name is Chantal.

I am a registered psychologist and teen coach working with teen girls around the globe (and their parents) to help them build Unbreakable Mindsets.

I was born in Ontario and raised in Alberta. As a result of my family encouraging us to speak French growing up (I didn’t always love it as a teen though!), I am bilingual. I love being close to the mountains and am in awe every time I see the beautiful landscapes. One day I might trade my winter jacket in for a bathing suit and a pair of flip flops, but for now Calgary is home.

I look at mental wellness as part of a Whole System. “After food comes mood” and “You’re the average of the five people you spend the most time with” are sayings that make a lot of sense to me. Therefore, when I work with teens, I collaborate with them to get a clear picture of how their lifestyle, experiences, and biological makeup influence how they feel every day. I also believe it is so important to mine for their strengths and resources. Bringing those to life for teen girls, results in them becoming their most resilient and confident selves.

I help teen girls who are struggling with their confidence, are feeling anxious, overwhelmed, or shut down a lot of the time, and want things to be different. Most certainly the struggle is affecting their self-image, their relationships, and so importantly their mental wellness.

Over the years, I have given myself permission to explore my creative side. I’m also drawn to physical fitness and sport and feel so at home in nature. I work really well with teens who have some creative connections (whether that’s drawing, painting, writing, acting, fashion, playing and making music, etc.). I also get the world of sport and connect well with teens who have an athletic side.

This Article: “Raising Confident Teen Girls: How to Support Their Journey to Self-Worth” was written by: CHANTAL | Pyramid Psychology

Blog post creative
05 Jun
Anxiety, Confidence, Emotions

How to Thrive Past Trauma or Unstable Environments

Hi everyone, I’m Chipo Bvindi, a mental health therapist dedicated to helping young people navigate life’s challenges. Today, I want to talk about something close to my heart; “How to Thrive Past Trauma or Unstable Environments.” Growing up can be tough, especially if you’ve experienced trauma or lived in an unstable environment- but I want you to know that thriving is possible, and I’m here to guide you through it.

Understanding Trauma and Unstable Environments

First, let’s define what we mean by trauma and unstable environments. Trauma can be any distressing experience that overwhelms your ability to cope; such as abuse, neglect, loss, or witnessing violence. An unstable environment might involve frequent changes, lack of support, or unpredictability at home or in your community.

These experiences can leave deep scars, but they don’t have to define your future. With effort and the right strategies, you can overcome these challenges and lead a fulfilling life.

Steps to Thrive

  1. Acknowledge Your Feelings

It’s okay to feel hurt, angry, or confused about what you’ve been through. Suppressing these emotions only makes them stronger. Acknowledge your feelings and give yourself permission to feel them without judgment. This is the first step in healing.

  1. Seek Support

You don’t have to go through this alone. Reach out to someone you trust—a friend, family member, teacher, or therapist. Talking about your experiences can be incredibly freeing and helps you process your emotions. Support groups can also be a great resource.

  1. Practice Self-Care

Taking care of yourself is crucial. This means getting enough sleep, eating well, exercising, and finding time for activities you enjoy. Self-care also includes setting boundaries to protect your mental health, such as limiting time with people who bring negativity into your life.

  1. Develop Healthy Coping Mechanisms

Instead of turning to harmful behaviours to cope, find healthy ways to manage stress and emotions. This might include journaling, drawing, playing sports, or practicing mindfulness and meditation. Experiment with different activities to see what works best for you.

  1. Focus on Your Strengths

Everyone has strengths, even if they’re not always obvious. Identify what you’re good at and what makes you feel strong. This could be anything from a talent in art or music to a knack for solving problems or helping others. Building on your strengths boosts your confidence and resilience.

  1. Create a Vision for Your Future

Trauma can make it hard to see beyond the present moment. Take some time to think about what you want for your future. Set small, achievable goals and work towards them step by step. This helps create a sense of purpose and direction.

                                  

  1. Seek Professional Help if Needed

Sometimes, professional help is necessary to fully heal. Therapists and counsellors are trained to help you work through trauma and develop coping strategies. Don’t hesitate to seek out professional support if you need it.

 

About Me

I’m Chipo Bvindi, a mental health therapist with a passion for helping teens, young adults, and adults. I specialize in anxiety, depression, borderline personality disorder, life transitions, instability, trauma, and grief. My goal is to provide a safe and supportive space for my clients to explore their feelings, heal, and grow. I believe in the power of resilience and the importance of doing the work to move past challenges and build a brighter future.

Thriving is a Journey

Remember: thriving past trauma or an unstable environment is a journey, not a destination. Be patient with yourself and celebrate your progress, no matter how small it may seem. Every step forward is a victory.

You’re stronger than you think, and with the right tools and support, you can overcome your past and build a bright future. Keep going, and never give up on yourself.

Take care,

Chipo Bvindi

This Article: “How to Thrive Past Trauma or Unstable Environments” was written by: CHIPO | Pyramid Psychology

12 Dec
Anxiety, Confidence, Emotions, For Parents

10 Ways to Help Your Anxious Teen Enjoy Winter Break

10 Ways to Help Your Anxious Teen Enjoy Winter Break

I’m writing this blog because the other day I really had to take time to step into my client’s shoes. Christmas break is something I’ve always looked forward to… But that isn’t always the case for the teens I work with. Breaks from school can be stressful without having their friends around; they are alone a lot of the time. They loathe the idea of being stuck for hours on end with nothing to do. Hearing teens say these things gave me a glimpse into the reality that Christmas break is not all presents and joy.

 

(If this sounds like your daughter – here is an article I wrote just for her last year: 5 Practical Ways to Take Control of Your Happiness).

 

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

 

If you have a teen daughter who:

  • Really thrives on routine
  • Seems nervous or on edge right now and it has nothing to do with how her school grades were
  • Struggles to initiate and put together plans with friends outside of school

She might be dreading Christmas break.

10 Ways to Help Your Anxious Teen Enjoy Christmas Break

#1 – Find Free Fun

Finding free fun. If you’re in a town or city, there’s usually a lot going on to celebrate the holidays. Checking ahead of time with your local library, city events sites, or even platforms like Eventbrite and Facebook will offer you loads of different and low-cost/free options (e.g. festivals, concerts, free library programming, etc.)

 

#2 -Try Something New Each Week

Try something new over the break! Novelty breathes excitement into life and teenage brains are designed to seek it more than at any age. Don’t know where to start on figuring out new things to try? Check out this article.

 

two women exchanging numbers

Photo from Canva Pro

#3 – Get Friends’ Contact Info

Get friend contact information (and parents if appropriate) ahead of time. Depending on your daughter’s age and skill level on planning and organizing, a little support from a loving parent may be a game changer. Little reminders and encouragement to make sure they can be in touch with friends through the summer can be helpful. Or even helping them to organize their first couple outings with friends outside of school.

 

#4 – Winter Camps

Summer camps. I know. Your teen may straight out balk at this idea. Other teens love them. Part of the secret to summer camp success is the fit. Try matching based on interest or attending with a friend to make this option a real success. 

 

#5 – Stick to A Routine

Staying up late and sleeping in is almost a quintessential part of Christmas break. But throwing routine completely out the window for 2 months is a recipe for exhaustion and bad moods. Encourage a summertime routine that continues to include rest, movement, and health hygiene.

 

Group of teens volunteering over summer break.

Photo by Canva Pro

#6 – Find Volunteer or Paid Opportunities

Line up some volunteer or paid opportunities. Even if it’s just a few hours a week, doing something that grows a skill, helps others, or puts money in her pockets is sure to be uplifting. If you’re in Calgary, Alberta you can check out Volunteer Connector HERE. You can also reach out to your YMCA, local churches, pools, libraries, neighbours and drum up some opportunities.

 

 

#7 – Make a Winter Bucket List

Make a Winter Bucket List. This is a fun family activity. Everyone puts down things they would like to do throughout the break and a list is created. You can decide if it’s “pick one random each day” or “each family member gets a weekend where they choose the activity of their choice and all the other members participate”. You can get really creative with these and they are sure to make cool memories.

 

#8 – Travel

Travel. I know this can get expensive really quickly. If travelling abroad or taking a plane is just not an option for you right now, travel can be a 45-minute drive out to the mountains, or a fun little day trip to a unique place of interest near your town or city. Did you know there’s a gopher museum? Check it out! 

 

#9 – Learn A New Skill

Learn a new skill. Mastering or getting better at something is so rewarding. Whether it’s winter break or another season. There are so many options: Learning to play an instrument, ride a horse, make jewelry, dance, make a piece of clothing, cook, build a toolbox, martial arts, grow a garden, crotchet, start a business, just to name a few.

 

#10 – Exercise and Movement

teen girl skateboarding on summer break

Photo by lisboa ind. on Unsplash

Exercise and movement. Staying active is a great way to release happy making natural chemicals into your body and brain, as well as lower

stress. It can also be a nice way to connect with others. Getting a Y membership for the summer or signing up for a class might be the way to go. Or maybe it’s more walking, hiking, biking, swimming that also ensures Vitamin D doses.

 

BONUS TIP:

Many teens won’t talk to you, their parent, about their anxieties over summer break. Offering your daughter a neutral person to talk to, and set summer goals with, can be extremely helpful to her mental health. I have gathered a powerful team of therapists in the Pyramid Psychology family who have room for more teen clients this summer. You can meet my team – Jessa, Chipo & Tara – as well as book a free consultation here:

I want summer break help for my teen!

 

Here’s to making your anxious teen daughter’s winter break something she’ll be excited to tell her friends about in the summer.

Love,

Chantal

Psychologist, Teen Life Coach, and Founder of Pyramid Psychology

 

How to Raise Unbreakable Teen Girls: A guide for parents wanting to raise confident, resilient young women in today’s world. CLICK HERE FOR FREE DOWNLOAD <<<

9 tools you can immediately use to improve your teen’s mental health, strengthen her relationships, and boost her confidence.

Guide to Raise Unbreakable Teen Girls

 

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

exam stress
02 Nov
Anxiety, Confidence, For Teens, Self-Compassion, Teen Joy

4 Waysto Have Fun Even With Exam Stress (for teen girls)

4 Ways to Have Fun With Exam Stress (for teen girls)

Exam stress is real….and this blog shares some practical ways that could help normalize this experience and make it fun!

 

>>> FREE DOWNLOAD: Mental Health Handbook for Teen Girls <<<

An eBook with 10 mental health exercises every teen girl needs to know to:

  • Improve focus
  • Boost happy hormones naturally
  • Cope with trick feelings
  • Develop self-compassion

I Want the Handbook!

 

exam stress

Photo by Naveen Kingsly on Unsplash

4 Ways for Teen Girls to Have Fun During Exam Stress

#1 – Normalize exam stress- Its important to note that exam season in itself is stressful, can promote worry, tension in relation to being in a test taking situation. It is normal to feel stress related to upcoming texts or exams which could also serve as a motivation to do your best, by being prepared. Could be tailored into “good stress”. Nonetheless, exam stress might as well trigger depression and anxiety, affect your eating and sleeping habits. If exam pressure and the taking of the exam in itself starts to take over your life, it would best to let others know, so you can be best supported as needed.

#2 – Do what makes you happy. Everyone has a way of managing stress or have tools that help them cope in stressful situations. These could include but not limited to, taking breaks in between study sessions, listening to music, going for a walk, having a change of scenery, watching a YouTube video, watching your favourite show, comedy, going through a bunch of memes, exercising, giving into your cravings, doodling and meditating. Engaging in suitable self-care could help, such as ensuring you are eating regularly, and you are keeping up with your sleep hygiene patterns.

#3 – Talk about exam stress with your peers, classmates, and friends. You might find that others might be experiencing or going through similar range of emotions as you are, when it comes to exams. They say, “a problem shared is a problem half solved”. This might not make you feel better but helps you understand that you are not alone. You have a tribe of other individuals experiencing similar things that you can actually relate too. Also, you might learn one or two things that could be of help in assisting you cope.

exam stress

Photo by Alexis Brown on Unsplash

#4 – You could join or create a study group- Working with and being a part of a study group could help boost your confidence in nailing your exams, by being able to practise exam questions together, get and share different perspectives on possible exam questions, laugh, cry together and hence build momentum to keep you going.

Also understand that this is a learning experience, doing your best whatever that looks is good enough.

Love,

Chipo

Register Social Worker offering counseling for female identifying teens (11-21 years old)

>>> FREE DOWNLOAD: Mental Health Handbook for Teen Girls <<<

An eBook with 10 mental health exercises every teen girl needs to know to:

  • Improve focus
  • Boost happy hormones naturally
  • Cope with trick feelings
  • Develop self-compassion

I Want the Handbook!

 

I am a registered social worker with a Bachelor of Social Work with a major in psychology from the university of the Western Cape, and a Master’s in Clinical Social Work specialization with individuals, families, and groups from the University of Calgary.

In my practice, I note the different intersectionalites that come into play, and I have adapted myself to understanding the effects thereof. I pride myself in working from a holistic and integrative approach using trauma-informed, anti-oppressive, and intersectional lenses in rendering services.

I am grounded by embracing my full humanness-being imperfectly perfect. My faith, family and friendships carry me through life and its happenings. I find being in nature very healing and so is savouring moments. When not working, I love to engage in some fitness, going on walks, journaling, catching up on Korean series, city adventures and reading for pleasure. I also believe in allowing my inner child come out sometimes through art, dancing, building sand castles you name it.

22 Sep
Anxiety, Confidence, For Teens, Friendships, Relationships

3 Ways to Help Your Teen Through Social Awkwardness

3 Ways to Help Your Teen Through Social Awkwardness

 

If you have a socially awkward teen daughter, know that it’s totally normal for her to experience this. And she can actively work through it with this blog article and your help!

 

>>> FREE DOWNLOAD: Depression & Anxiety Toolkit for Parents Raising Teen Girls <<<

10 tools you can immediately use to improve your female identifying teens’ mental health & build resistance against depression & anxiety:

 

Anxiety & Depression Toolkit for Parents Raising Teen Girls

 

‘Never Have I Ever Felt socially awkward’ is a statement NO ONE would win in the game “Never Have I Ever”. Everybody experiences moments of feeling kind of out of place. But when you combine the hyper-awareness of yourself that comes with being a teen it can feel 100 times worse. 

What leads teens to feel like every move they make highlights all their flaws? If you guessed their brain 🧠, you got it!

Photo by Norbu Gyachung on Unsplash

Teen brains are fascinating and undergoing some major changes well into their mid-20’s. The limbic system (emotion centers) are in full swing and the prefrontal cortex (reasoning, executive functioning, and problem-solving centers) are working hard to wire. This can lead teens to misinterpret facial expressions and emotional tones more negatively (read more about this HERE).

Teens are also at the peak of egocentrism. Ok sometimes this gets a bad rap – thinking that teens are only utterly self-involved. It’s not quite that. Their brains are so self-aware during adolescence, that it makes it hard to see the differences between their own perceptions and that of others.

This can sometimes lead to self-consciousness and insecurities. Your teen is also experimenting in the in-between worlds of letting go of some childlike behaviours and stepping into adult-like behaviours. This includes how to use different social skills in different settings. Your teen probably acts and speaks quite differently around their friends than they would with their  grandparent. 

It’s like those little whispers we sometimes have running in the background, “what if they don’t like me”, “what if they think I’m basic”, “what if they make fun of me”, “what if no one talks to me”, are full on shouting. Those thoughts can make anyone feel like they are under the microscope with their every move. 

So there’s a lot of stuff going on and I haven’t even mentioned the social and internal pressures to fit in, differences in abilities to interpret social cues, unique experiences, history, sociopolitical factors, and more. 

So how does one move from socially awkward to gracefully nailing every social interaction. Um…..If I figure that one out, I’ll be the first to share it! The reality is social stuff is not always going to be perfect nor pretty, but I can share a few things that can make things a little easier for your teen as she navigates this time in her life.

socially awkward teen

Photo by Yanapi Senaud on Unsplash

 

3 Tips to Share With Your Socially Awkward Teen Daughter:

Tip #1 – Building confidence- Trusting that you can get through challenging things and make it to the other side somehow is key to feeling less socially awkward. You might stutter, go blank, mess up someone’s name, but if you know that it’s going to be ok in the end and that you’ll figure it out, it goes a long way to continuing on. 

If you’re struggling to feel confident in social situations, here is a blog article with 10 rules to live by:

10 Rules for Being Confident When Talking to Others

tip #2 – Finding your people-  This doesn’t mean only liking those that have similar interests (‘cause where’s the variety in that). It’s more about connecting with people who you feel kind of comfortable with, those who leave you feeling good most of the time, people you can have

socially awkward teen

Photo by Mi Pham on Unsplash

fun with. In order to meet these people, sometimes you have to have a few (or many) fails. In the end it’s so worth finding your people. 

Refining your social skills- yeah some people seem to just have the hang of this social thing a little easier than others. However, it’s good to know that social skills are very teachable, so even if you didn’t win the lottery on it coming naturally, there are ways of learning how to make social interactions breezier. Important Note ***I want to make a distinction between learning social skills and encouraging masking behaviours in teens who are neurodivergent. Social skills will enhance communication, ability to read social cues, understanding of social situations, and a sense of connection to others. If you’re learning skills that make you feel like you’re forcing, faking, hiding yourself, unsafe, or exhausted, you might be more in masking territory and this could even make things worse. 

REMEMBER- everyone else is working through their own stuff about social interactions and are likely more in their own heads rather than noticing your little mistakes.  

 

>>> FREE DOWNLOAD: Depression & Anxiety Toolkit for Parents Raising Teen Girls <<<

10 tools you can immediately use to improve your female identifying teens’ mental health & build resistance against depression & anxiety:

 

Anxiety & Depression Toolkit for Parents Raising Teen Girls

 

And to finish, here is a list of movies and shows where the socially awkward characters are actually pretty freaking “adorkable” (wish I had coined this word!)- If you have some other suggestions, send them our way.

 

Movies and Shows With Socially Awkward Characters

  • Peter Parker – Spiderman
  • Mary Catherine Gallagher- Superstar
  • Allison Reynolds- Breakfast Club 
  • Mike Drinkwater- Drinkwater
  • Wednesday Adams – Wednesday 
  • Nadine Franklin – The Edge of Seventeen
  • George McFly- Back to the Future
  • Mia Thermopolis – Princess Diaries
  • Josie Geller- Never Been Kissed
  • Fogell McLovin- Superbad
  • Minnie goetz-  Diary of a teenage girl
  • Kayla Day- 8th grade 
  • Napoleon Dynamite- Napoleon Dynamite
  • Jess Day- New Girl
  • Daria Morgendorffer– Daria
  • Amy Santiago- Brooklyn 99 
  • Kevin Arnold- The Wonder Years
  • Emma Nelson- Degrassi Next Gen
  • Jenna Hamilton- Awkward
  • Hannah Horvath- Girls

Love,
Chantal
Psychologist, Teen Life Coach, and Founder of Pyramid Psychology

 

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

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