20 Dec
For Parents, For Teens, Relationships, Teen Joy

5 Holiday Mindfulness Tips for Teens

5 Holiday Mindfulness Tips for Teens

It’s the most wonderful time of the year!

 … Except that it is also a time that comes with a long list of things to do: presents to buy, recipes to perfect, family relationships and social commitments to navigate, creating a welcoming and festive home, and covid considerations as well. Even writing this list I am reminding myself of all the things I have yet to do before Christmas arrives!

I don’t know about you, but for myself, these high expectations and competing demands can cause stress. This stress comes from originally setting good intentions for the holiday season to be full of warmth, meaningful connections, and elevated spirits. However, things can get warped when you lose sight of what you find truly important.

Ironically, becoming stressed is completely counterproductive to these original intentions of presence and connection.

 

>>> 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!

 

Photo by Canva

With this in mind, here are five points of reflection for you and your family this holiday season:

1. Mindfulness Over the Holidays: Determine Your Priorities

What is important to you this holiday season? Recognizing the key points of the holiday can shift your focus away from things on your to-do list that aren’t a priority.

Here are some priorities that come to my mind or have been shared from clients:

  • Spending time with family and loved ones is more important than the setting.
  • Gift giving is a form of love during the holidays.
  • Hosting a family dinner and perfecting a new recipe is a source of holiday joy.
  • Slowing down for self-care is important over the holidays.
  • The holidays are a time to try new things and go on an adventure!

Whatever your priority is this season, know what it is for yourself and focus on that the most.

Photo by Canva

2. Mindfulness Over the Holidays: Set Boundaries

Setting self-care boundaries is essential, especially during a busy season like Christmas where there are numerous events, opportunities, and expectations.

Take a moment to check in with yourself to make informed decisions about what is best for you and your loved ones. If you are “running on empty” and finding yourself stressed, tired, or easily frustrated, maybe the best choice is to sit one of the social engagements out and spend some time “filling up your tank”.

Think of a few strategies that work best for you when you are feeling stressed, whether that be time with others, time alone, a specific activity, exercise, etc. Whatever destressing looks like for you, go for it!

It can also be helpful to have a discussion around holiday expectations and preventing stress with your family.

 

Photo by istock

3. Mindfulness Over the Holidays: Watch Your Thoughts

Thoughts can be tricky and can easily affect your feelings and behaviours if you are not mindful of them.

Some thoughts I’ve heard come up over the holidays that won’t necessarily serve you include: thinking that the house needs to be spotless, food needs to be extravagant, every social event must be attended, or that every loved one should get an individualized, thoughtful gift so they know how much they are love, etc. These are thoughts that can cause stress for the whole family over the holidays!

Notice the word choice in these statements – needs, must, should, every, everyone – words like these lead to black-and-white thinking and can place a lot of pressure on a person. 

While none of these are bad things to want, you can change your thought process by altering your statements around these words. Some examples: “it would be nice if…” or, “I will try my best, but what I really value here is connection over cleanliness”.

This small shift can do wonders in reducing the stress experienced from high expectations.

Your teen daughter can learn how to shift her thoughts in presence, too. Our team has written a blog article on it for your pleasure here.

Photo by Canva

4. Mindfulness Over the Holidays: Be Open to Different Ways of Doing Things

Just because something has always been a certain way does not mean it needs to continue to be that way.

If there are aspects of the holiday season that are causing you stress, consider other ways of doing things. Maybe that looks like a gift exchange or going to an event instead of buying gifts for each family member. Perhaps it looks like a potluck or ordering in instead of one or two people feeling pressure to host a big meal.

The sky is the limit!!

Better yet – what ideas do your kids or partner have for changing the routine? What a great family discussion!

 

Photo by Canva

5. Mindfulness Over the Holidays: Be Present

Once you know your priorities, have healthy boundaries, and are intentional with the time you do have, it becomes easier to be present in whatever relationship or activity you are engaged in.

Worrying about whether or not everything will be perfect on Christmas day or meet everyone’s expectations will not have a significant impact on the outcome and will only drain your energy.

Let tomorrow worry about itself and try to find those silver linings in the moment.

 If you have a teen that struggles with anxiety over the holidays (perhaps perfectionism) and/or depression, you can download our free Anxiety Toolkit for Parents Raising Teens. It comes with 10 tools you can immediately begin implementing for your family this holiday season, as well as a series of mini webinars.

Our gift to you!

 

Photo by Canva

And don’t forget that it is OK to need some extra support, at any time of the year. I offer therapy for teens and young adults, creating lifelong strategies to get through anxious times. You can find my availability and booking link here:

 

Book an Appointment

From all of us here at Pyramid Psychology, we wish you a happy holiday season!

Email us with any questions, any time: info@pyramidpsychology.com

Love,

Jessa

 

Jessa

Jessa is a provisional psychologist living and servicing teens and young adults in Calgary, Alberta.

Jessa is passionate about helping people become the best version of themselves and is continually learning how to best support her clients. She has experience with acceptance and commitment therapy (ACT) and cognitive behavioural therapy (CBT), but most importantly she emphasizes the therapeutic relationship.

A safe, authentic relationship is key for therapy to work. Jessa prioritizes compassion and nonjudgmental curiosity. Together, she can find out what matters most to you and how to get there.

If you think Jessa may be a good match for you, please feel free to reach out and set up a free consult or book a session. She is looking forward to hearing from you!

Once a month, she writes a blog article in response to issues she hears from the parents, teens and young adults 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.

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.

winter break
05 Dec
For Teens, Friendships, Relationships

Making the Most of Winter Break for Teen Girls

Making the Most of Winter Break for Teen Girls

Yeayyyh!! You made it through tests and exams! I can only imagine what taking a break from school, waking up early, doing homework, having to be in bed at 9pm and repeat the cycle would look like for you… Winter break might be what you need right now. At the same time having a long break with nothing to do or look forward to can be frustrating and overwhelming. Some teens also experience some winter blues whereby you don’t have access to your school friends, and can’t engage in extracurricular activity as before as everything in relation to school might be closed. Here are some tips to make the most of winter break, and enjoy it!

 

>>> 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!

 

winter break for teen girls

Photo by Yuri Levin on Unsplash

5 Ways to Make The Most of Winter Break

 

Tip #1 – Develop a Winter Break routine– Just as you have routine for your school week, you could do the same for your  winter break… make it fun and interesting such that you look forward to it every morning and at the end of your day. You can even title it Winter Morning Routine and Winter Night time Routine….

Tip #2 – Plan a family day/ friends day or camping trip- What would a great winter break look like with your loved ones… whatever that looks like for you… Do It. This is the time and moment to be creative and enjoy the outdoors.

Tip #3 – Get a Job for the winter break- Want to get some engaging responsibilities and develop some skills? Then getting a winter job could help with just that. Some creative ways to earn a few bucks could be…. Baby-sitting, dog walking, or retail, getting to maybe get paid by taking on some responsibilities at home, etc.

Tip #4 – Volunteer or be part of a group- Looking for ways to give back and be involved in community? Volunteering your time and effort will always go a long way. Some organizations you can volunteer at could include but not limited to: Youth Central is a good one, Diamond Willow if you are Indigenous), Calgary Sport, also City of Calgary has opportunities for youth

winter break for teen girls

Photo by Natasha Hall

Tip #5 – Start a club- As an individual who takes pride in reading for pleasure and can be fully immersed in a good read… having a book club does wonders for me. Not only does it keep me committed but also allows me to gain different perspectives on the book, the storyline and share in the beauty and humor in between chapters with others. You can do the same… start a book club, cooking club, start a knitting club etc.

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.

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.

06 Oct
Anxiety, Counselling, Emotions, For Teens, Self-Compassion

EDS Framework: 3 Simple Steps to Handle Big Emotions (for teens)

EDS Framework: 3 Simple Steps to Handle Big Emotions (for teens)

As a psychologist, one idea that I introduce to teens who are struggling with big emotions is to use the EDS framework: express, distract, and soothe to handle big teen emotions. No one tool will work all the time, so having a variety to choose from and which are personalized to you is a great way to be prepared when those big emotions roll around.

Many of the teens I work with keep a list or visual graphic handy to use when they are feeling overwhelmed. When emotions are running high, the logical part of our brain tends to not work quite as well, and having an external visual reminder can help bridge that gap.

 

———-

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

6 Weeks of group coaching to help teen girls navigate big emotions like anxiety and overwhelm, feel confident from the inside out (including with her body image), and handle social anxiety like a BOSS.

The Happiness Pill

———-

Here is the EDS framework to handle big emotions:

Express

There are a variety of ways to express your emotions. One of the first ways to express emotions that is mentioned is talking to a family member or friend. This could be face-to-face, but due to the rise in technology, teens are likely to use video chat or texting.

Expressing emotions to someone else is not the only form of expression, and some people even prefer to express emotions individually.

Photo from Canva Pro

Journaling, drawing, creative writing, or using other artistic mediums can all be helpful ways to process big emotions. Some teens that I have worked with also use movements – such as dance or kickboxing – as a way to physically express emotions.

Distract

Distraction tends to be a favourite coping strategy among the teens (and adults!) that I work with. Using technology, such as looking at social media, watching a favourite show, or playing a videogame, are go-to strategies for many teens. Other teens gravitate toward spending time with friends or family, playing a sport, reading, or immersing themselves in a favourite hobby as a form of distraction.

Distraction can be a highly effective tool in managing big emotions, but if it is the only tool used and used frequently, distraction can easily turn into avoidance. As many of the teens I have worked with will tell you, avoiding emotions tends to only make them bigger.

Soothe

Soothing strategies include anything that will help calm down and relax your body. Here are a few ideas that teens have found helpful:

Photo from Canva Pro

  •         Taking a shower or bath
  •         Using a calm box
  •         Snuggling pets
  •         Getting cozy in a blanket and lighting some candles
  •         Drinking a favourite beverage
  •         Eating your favourite comfort food
  •         Spending time on skincare or nail care
  •         Yoga or stretching
  •         Listening to music

    Photo from Canva Pro

  •         Looking at favourite photos
  •         Doing something creative with your hands
  •         Meditations or mindfulness
  •         Journalling
  •         Podcasts or audiobooks
  •         Doing an act of kindness

 

———-

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

6 Weeks of group coaching to help teen girls navigate big emotions like anxiety and overwhelm, feel confident from the inside out (including with her body image), and handle social anxiety like a BOSS.

The Happiness Pill

———-

There can be overlap between the three EDS pillars, as some ideas will apply to more than one category. The key is to understand what you are doing and why.

For continued reading on handling big teen emotions, depression specifically, read my blog article ‘4 Depression Tips for Teen Girls‘.

If you’re not sure how to implement the EDS framework into your self-care routine, I offer private 1:1 therapy for teens and young adults in Alberta. Book a free consultation with me here.

AND, if your emotions are big enough that you’re feeling depress

You can email our team with next steps at info@pyramidpsychology.com

Love, Jessa

 

Jessa is a registered psychologist living and servicing teens and young adults in Calgary, Alberta.

Jessa is passionate about helping people become the best version of themselves and is continually learning how to best support her clients. She has experience with acceptance and commitment therapy (ACT) and cognitive behavioural therapy (CBT), but most importantly she emphasizes the therapeutic relationship.

A safe, authentic relationship is key for therapy to work. Jessa prioritizes compassion and nonjudgmental curiosity. Together, she can find out what matters most to you and how to get there.

If you think Jessa may be a good match for you, please feel free to reach out and set up a free consult or book a session. She is looking forward to hearing from you!

Once a month, she writes a blog article in response to issues she hears from the parents, teens and young adults 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.

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.

15 Sep
For Teens, Friendships, Relationships

How to Build Community After Trauma – A Story for Teen Girls

How to Build Community After Trauma – A Story for Teen Girls

When I think of the importance of community after trauma, the saying “no man is an island” comes to mind…. Ever heard it? I have a couple of times…

And as a result of my own pain, suffering, trauma, and fear of being hurt I mastered the art of avoiding to share my personal struggles with others.

 

>>> 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!

 

Yep. I ensured I looked like “I had it together”. This was not your typical act or performance. Rather, it was embroiled in my veins…. Be the emotional tool box for every other human being, don’t be vulnerable. It’s for the weak and if you are, what if you get hurt again.

Therapist discovering community after trauma

Chipo Bvindi, Register Social Worker supporting teens in YYC

Yes, that is a negotiation, I ensured I made, proactively and also at the end of the day resented people for always coming to me with their struggles, although this is what I wanted. I had a savior mentality, made me feel safe… I could save others, such that my own personal struggles had somewhere to lean on for support. By attending to other people’s needs, I DIDN’T HAVE TO DEAL WITH MY OWN… my own struggles with fear of abandonment…. Not only was this a maladaptive behavior, but it was killing me softly… as I held my own trauma within my body, faking it till you made it.

It wasn’t until one day my therapist was like what if you did try and test the waters… you don’t have to open up your whole being to everyone… you could share just bits of pieces and see how that goes… and maybe it might be time to renegotiate what your relationships should like moving forward.

You see, the thing is avoidance does not help at all. It keeps you stuck with rigidity and in the past… and it escalates situations as avoidance allows us to not delay with things that can later on become bigger problems. I cannot do life on my own, neither am I an island, avoiding to be hurt will not prevent me from being hurt anyways, I can learn.

Plus avoiding relationships in which there is reciprocity and vulnerability prevents me from healing… as on is isolated, alone and lonely…. No one knows what you are going through except you. And usually when we are alone that’s often the time our minds play “Yeah bet” lets overthink and it becomes a vicious cycle… where we cannot generate external perspective on situations affecting us. Avoiding relationships will not help you grow, rather we can make a conscious decision of being able to choose relationships that are healthy for us and meet our needs and speak to our values.

I also realized, that not everyone is out to get me, and when I do share and do not get the response or desired outcome, that is a learning for

Teen discovering community after trauma

Chipo Bvindi, Register Social Worker supporting teens in YYC

me. Not everyone has the capacity to help or respond empathetically and that’s okay. From there we can chose on how to proceed.

 

As I started to open up more and just be my authentic self… I felt lighter in my body, in my mind. I realized what I was missing, a sense of community, and a sense of belonging. That a problem shared, is a problem half solved. Nothing is greater than being listened to, to understand and being supported in the best way possible. Community care and social support is important, trust me. Nothing sucks more than doing life alone and for the record loneliness and isolation have been researched to lead to an increased risk of premature mortality.

Get out there and find your tribe; your community after trauma. You will never regret it. My goal this year is to be intentional and content with my friendships. Avoiding relationships will not help you know who is healthy for you… you can learn to choose people who are health for you. Building walls will not help you accomplish that. Healthy relationships are possible if you open yourself up to that process and responsibility it takes.

If you feel this journey is much too scary to do alone, as I did, you are welcome to seek support with me. I offer private therapy for teen girls ages 11-21 in Alberta. I work specifically on accepting yourself as a whole person as you find community after trauma.

Book a free consultation with me HERE.

(If you’re nervous, read our blog: “Everything You Need to Know About Therapy“.)

 

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 intersectionality’s 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.

test pressure on a teen who is studying hard
01 Sep
Anxiety, Emotions, For Parents, Teen Joy

The Impact of Test Pressure for Teen Girls

The Pressure on Teens to Achieve

Last June, one of my clients, a teen girl was telling me if her grades dropped below a certain mark, it would ruin her whole summer and the thought of writing her upcoming exam made her feel sick… I’ve been thinking a lot about her, as teen girls are re-entering the school year and feeling the pressure of another year. It is a stress so severe that it paralyzes the brightest young people I know. And I see it all too often.

And usually, I write from the perspective of offering tips and ideas. Today, I’m writing more of a reflective piece. 

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

6 Weeks of group coaching to help teen girls navigate big emotions like anxiety and overwhelm, feel confident from the inside out (including with her body image), and handle social anxiety like a BOSS.

The Happiness Pill

 

I have more questions than answers. 

I’m not talking about the feel-goods that come with accomplishments or natural stresses associated with performance. I’m seeing the burden of pressure and high demands that teen girls carry on the rise. And it’s enough to make the strongest humans collapse.

teen meltdown from test pressure

Photo from Canva Pro

Why are our teens obsessing over results? Why are her survival mechanisms, the ones meant to keep her safe from serious threat, kicking into full gear when it comes to taking a test or handing in a paper?

They tell me it is not because someone expects them to get high-achieving results. (I mean it is a factor of not wanting to disappoint or let someone down). But for many, it is a self-imposed expectation. One that is placed at such a high value that if it is not met, it feels devastating. 

Is this something that has gotten worse over time? In recent years, we have had a lot of distressing things come to light that have probably left many teens feeling like their lives are out of control. And when there is chaos, finding ways to gain a sense of control is a natural response. Taking control of how often you study, what grades you can achieve, what results you can pump out has probably become a focal point for some.

What kind of messages are we sending as a society about achievement? In a world of many opportunities, could it be incredibly naïve to think there wouldn’t be consequences? Having endless options brings along its own set of problems and pressures.

How are teen girls measuring their worth? External validation based on a number…. Holding onto labels like precious cargo,  “The Golden Child”, “She’s so smart”, “School is easy for her”.

What measuring stick does she use to know her value in this world?

How do we as helpers, parents, society, nurture messages that encourage youth to thrive and put in solid effort in what they do without creating a generation whose identities are so tied up in (academic) achievement or getting it right. It’s worth questioning.

When I ask myself questions like this, I immediately look at the work I do for teens every day. What am I doing to guide teen girls in this world?

teen girl writing test

Photo from Canva Pro

The answer?

To create and build on their own resilience skills, from the inside out.

If teen girls are self-imposing high expectations for their grades and exams, it only makes sense (to me) that they be taught to recreate those expectations internally.

The Happiness Pill is a 6-week group coaching experience I created to do exactly that.

While building community with other teen girls just like them, your daughter will learn how to feel confident from the inside out – regardless of her grades or exam results. She will learn how to navigate big emotions like anxiety and depression. And she will also walk away with skills to deal with the social pressure of making friends, fighting off bullies, and staying true to herself.

We start our next round in mid October 2023, with early bird pricing on until September 30th. Get all the details and register HERE.

Love,

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

 

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

6 Weeks of group coaching to help teen girls navigate big emotions like anxiety and overwhelm, feel confident from the inside out (including with her body image), and handle social anxiety like a BOSS.

The Happiness Pill

 

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.

teen trying horse riding over summer break
07 Jul
Emotions, For Parents, Friendships, Relationships

5 Ways to Beat Summer Break Boredom for Teens

When it comes to the school break and the boredom that settles in over the summer, it can be helpful to see it as an opportunity to do something completely different. The good news about summer break is that if you try something new and find out it’s not for you, you will be back to school in September anyways!

 

>>> 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!

 

teen girl feeling nervous over summer break

Photo by Kyle Broad on Unsplash

Speaking for myself, it can be really easy to talk myself out of doing things. I have also heard similar thoughts from the teens and young adults that I work with:

“I might not like it…”

“It sounds kinda weird…”

“I’ve never done anything like that before.”

“I wouldn’t be very good at that.”

“I don’t have time for it.”

“I don’t want to commit to something I may not enjoy.”

(If this sounds like you – trust me, having someone by your side can make a world of difference! Book a free consultation with me to help keep you accountable to trying new things, and work out a plan to overcome your fears).

The list of reasons to not do something can go on and on.

With having no school, the reality is that you DO have time to try out new things. The new thing might be “weird”, but you might enjoy it or enjoy parts of it. You also don’t have to be good at it because that’s not the point.

What is the point? Well, that depends on the person. Maybe it is to learn more about yourself and to find new sparks. Maybe trying new

teen girl trying stretching over summer break

Photo by Christopher Campbell on Unsplash

things feels scary and you are proving to yourself that you can step outside of your comfort zone. Or maybe it is just a willingness to try, experience, and be open-minded to what the world has to offer.

That’s why the summer months can be the perfect opportunity to try out something new and completely different than what the rest of the year may look like. The popular saying “you don’t know until you try” exists for a reason. In trying something different, you may even be surprised at how much you enjoy it!  

Trying something new can look completely different for different people. Here are a few ideas to get the brain juices flowing, but it is not an exhaustive list.

5 Ways to Beat School Break Boredom

#1 – Be a tourist in your city

I like this idea. There is so much that Calgary (and Alberta) has to offer, whether it is visiting typical tourist spots, supporting local businesses, or getting out to the mountains. Write down a bucket list of things you want to check out and be intentional with crossing off some of those items. Involving friends and family can also be a lot of fun.

 

#2 – Volunteer or find a part-time job

There are a lot of benefits to both volunteering and working part-time. These experiences can teach new skills and independence, and volunteering in particular can improve overall wellbeing.

 

teen girl journaling on summer break

Photo from Canva Pro

#3 – Slow down

Our society can be very go-go-go. Taking some time to slow down, self-reflect, and enjoy simple pleasures can be a new experience for a lot of teens. For some, this looks like journaling, but it doesn’t have to be.  If journaling sounds interesting to you, here’s a fun website with 61 journal prompts. You can also use prompts as conversation starters with other teens, or people in your family!

 

#4 – Try a completely different hobby

As a few examples, if you like sports, it could be fun (or at least interesting!) to try out something artistic or creative. If you like social media and video games, maybe you could try something outdoors or more active. Other options could include cooking, something crafty, re-finishing projects, learning about a new topic, and so much more.

 

#5 – Take an existing interest to the next level

As a few examples:

  • If you love animals, consider volunteering at the Calgary Humane Society or one of the numerous organizations in the city dedicated to animal welfare.
    teen therapy over summer break

    Photo of the Pyramid Psychology office in Calgary, Alberta

  • If fashion is an interest, maybe learn to sew or volunteer with an organization that helps others learn to sew.
  • If you like sports, there may be summer camps or clubs that run throughout the summer to help further develop those skills.

One of the things I help teens with, is coming up with things they’d like to try over school break. Together, we work out what you’d like to try, possible blockages in the way (like fears coming up), and the logistics of trying something new. If you’d like the support, book a free consultation with me here (Alberta youth age 11 – 21).

 

>>> 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!

 

There are so many options to look into depending on your interests. What your interests are, your mindset, and your choices can all make a big difference. Summer does not have to be boring. It really can be quite the opposite!

And, if you’re a teen with anxiety, summer can often be even harder. Here is a blog written by our Founder, Chantal, with 10 ways parents can help anxious teens enjoy their summer.

It is normal to want human interaction, and to get support, when you are trying something new. Consistent appointments with a therapist (like me) can give you a strong foundation to feeling confident, getting out of your comfort zone, and overcoming fears. Book a free consultation with me here.

Love, Jessa

 

Jessa is a registered psychologist living and servicing teens and young adults in Calgary, Alberta.

Jessa is passionate about helping people become the best version of themselves and is continually learning how to best support her clients. She has experience with acceptance and commitment therapy (ACT) and cognitive behavioural therapy (CBT), but most importantly she emphasizes the therapeutic relationship.

A safe, authentic relationship is key for therapy to work. Jessa prioritizes compassion and nonjudgmental curiosity. Together, she can find out what matters most to you and how to get there.

If you think Jessa may be a good match for you, please feel free to reach out and set up a free consult or book a session. She is looking forward to hearing from you!

Once a month, she writes a blog article in response to issues she hears from the parents, teens and young adults 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.

two teens enjoying summer break
30 Jun
Anxiety, Confidence, Emotions, For Parents

10 Ways to Help Your Anxious Teen Enjoy Summer Break

10 Ways to Help Your Anxious Teen Enjoy Summer Break

I’m writing this blog because the other day I really had to take time to step into my client’s shoes. Summer break has always been a time that I’ve looked forward to. A time when I associate sunny days, adventure, freedom, and fun.

But as this 14-year-old tear-filled girl looked back at me, describing the stress of not having her friends around, being alone most of the time because of working parents, and loathing the idea of being stuck for hours on end with nothing to do, it gave me a glimpse into the reality that summer break is not all ice cream and butterflies.

 

(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 summer.

10 Ways to Help Your Anxious Teen Enjoy Summer

#1 – Find Free Fun

Finding free fun. If you’re in a town or city, there’s usually a lot going on during the summer months. 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

Trying something new each week. 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 – Summer Camp

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 summertime. 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 Summer Bucket List

Make a Summer Bucket List. This is a fun family activity. Everyone puts down things they would like to do throughout the summer and a list is created. You can decide if it’s “pick one random each week” or “each family member gets a week 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, a bike ride to a location in the city that you have never been to before, 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 summer 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 summer 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.

123›»