28 Feb
Counselling, For Parents, For Teens, Relationships

Everything You Need to Know About Therapy – On and Off the Couch

Can you picture yourself walking in your favourite park, sun shining down on your face, picture perfect trees against a vast blue sky backdrop?

What if this was your counselling session?

Photo by Priscilla De Preeze on Unsplash

When choosing a therapist to work with your teen, fit is really important. You want to choose someone who your teen feels comfortable with, someone who you can communicate with easily, and someone with knowledge in working specifically with teen issues.

Beyond these considerations, you’ll also want to think about how the sessions will unfold. When I was developing my therapy practice,  I gave a lot of thought to the different ways I worked things out when I was a teen. I have memories of walking with my best friends, tea in hand, venting about relationships and school stress. I remember keeping a journal for poems, art, and just letting it all out. I also remember blasting my music until the feelings passed.

That’s why it’s important to offer different ways for teens to meet with me. Here’s a little more information on the ways therapy can look when working with the team at Pyramid Psychology.

Photo by Priscilla De Preeze on Unsplash

Walk and Talk Sessions

My friend reminded me the other day that I had talked to them about the idea of walk and talk therapy sessions over 10 years ago. Although I’m definitely not the only person to have thought of this idea, it has been percolating in my mind over many years.

Walk and talk therapy sessions are when I meet with a client in a safe outdoor space (generally Fishcreek Park in Calgary, Alberta) and we walk during the session. We can take breaks and sit on the park benches or walk the entire time.

This kind of therapy can be great if:
– You are intimidated by the idea of sitting face to face with someone and talking about vulnerable topics
– You like to move
– You like being outdoors
– You have good conversations with others while walking

 

Photo on Canva Premium

Movement produces endorphins and other natural chemicals that help boost our mood. So the combination of being able to talk about your struggles while moving can be a natural way to help thoughts, feelings, and experiences transform from the inside out. Even paying attention to the speed of walk or the pace can help bring awareness to your teen’s experience and their ability to make choices that are right for them.

When I asked my first walk and talk teen client how the pace of our walk was, they answered, “what do you mean?”. I invited them to notice if our walking speed was too fast, too slow, just right and to notice that in their body. At first, I think the teen thought it was a little weird, but as they settled into noticing, they realized they wanted to walk just a little slower and we adjusted. It may have seemed like a small moment but it was so significant to have them check-in with how they were feeling in that moment and to advocate and ask for a change. This is a skill they continue to grow and use in their everyday life.

Walking side by side with your therapist can also help to even the playing field. What I mean by this is sometimes it can be intimidating for teens to talk to adults, let alone psychologist adults. Walking together can help it feel a little more comfortable and casual. The quality of the therapy is there, but the feelings surrounding it may make the conversation flow with more ease. You can check out www.pyramidpsychology.com for a little more information on walk and talk sessions.

 

Photo on Canva Premium

Expressive Arts

Expressive arts is a way of supporting teens (people of all ages really) to express, understand and discover while using experiential mediums such as paint, writing, drawing, photography, movement, music, crafting etc. Expressive arts is different from art therapy. It uses many different ways for teens to reflect and get to that place of change and action. Expressive arts also uses something called the Intermodal Process. The Intermodal Process means using multiple mediums in one session in order to gain a deeper understanding.

For example, you might start by creating an image and then write about the image or you may start by listening to some music and create a drawing in response.

It’s important to know:
– You don’t need to be an artist or
– Even think you are creative
– All you need is a little bit of curiosity and an open mind
– It can be as simple as starting with scribbles or creating a mini sculpture with pipe cleaners

I have trained for some time in expressive arts and the really humbling part is that in order to learn you need to do it. So I have tried many different ways of being creative, some which I love, some which I learn so much, and some that I won’t use that much in the future.

Photo by Etty Fidele on Unsplash

If a teen is interested in using expressive arts, we talk about it at first and discuss how it can be used occasionally during sessions as an additional way to process thoughts, feelings, experiences OR that it can be used as the main technique. It’s important for us to find the right fit. I also start off by getting to know the teen’s type of creativity they feel most comfortable with. Teens have said to me it’s been helpful to know the art is not graded and there is no expected outcome. The art making process is just as important as the product (the thing you create).

When teens (and me!) use expressive arts in session, oftentimes, they are surprised at what they notice and what comes to their awareness. It can help them:
– transform an emotional response (e.g. anxiety to calm)
– put into images/art/music feelings and thoughts that are difficult to put into words
– take an experience that feels scary and big and make it into a tangible creation that isn’t as overwhelming
– bring awareness to their inner experience in order to make changes and come to resolutions
– learn new skills, new ideas, and new knowledge

If your teen is less verbal, needs more time to process their experiences, or enjoys being creative, expressive arts might be a really good fit. The Thirsty for Art Podcast and Shelly Klammer are a couple resources to check out to learn more.

 

Photo on Canva Premium

 

Virtual Sessions

Some teens like virtual sessions because they can hop on from the comfort of their own home. If your teen has a private, cozy space where they can talk to their counsellor,  this may be an option. It can be nice to have your pet snuggle up to you while in session and be able to sit on your bed or wear your pajamas.

Virtual sessions are not for everyone and here are a few things for your teen to consider:

  • Is my home a space safe?
  • Is it quiet and distraction free?
  • Am I ok meeting someone in 2D?
  • Am I virtually tapped out?
  • What are the pros and cons of this type of therapy for me?

Photo on Canva Premium

On the Couch

Meeting face to face in a specific office space has its advantages. It is a container for therapeutic work. The space is dedicated for this and once a teen leaves, they metaphorically leave some of that tough stuff in that space. Having a consistent  familiar space to meet can also help with that feeling of comfort and safety. Knowing all you need to do is show up and the space will be there, unchanging, and familiar can alleviate additional stress. Talking with someone face to face can help add things like non-verbal cues (e.g. body language) which gives another bit of information.

Your teen’s choice on how they want to work with their therapist is part of growing their self-esteem and confidence. You can always mix things up also and have some off the couch and some on the couch sessions – making the process of building bulletproof mindsets as creative as they want it to be!

Love,
Chantal

​If you found this post helpful, pass it on by emailing a friend or sharing it on Twitter or Facebook – Thanks!

– Chantal Côté, R.Psych, Pyramid Psychology – helping older children, teens, and young adults learn how to build bulletproof mindsets.

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. 

14 Feb
Anxiety, Counselling, Emotions, For Parents, Relationships

The Miracle of Teen Feelings

This could apply to all humans really, but my passion and purpose are all about helping teen girls build bulletproof mindsets and believe in themselves, so I’m writing for you today.

Feelings (emotions) can fill your heart with love and joy, steady your body with calm relaxation, or claw at your chest with heart rippling anxiety. Feelings can be raw, intense, and totally hijack your body and brain.

 

Photo by Orkun Azap on Unsplash

 

Even though they can be pretty powerful at times, your feelings are also a practical and important barometer (measurement tool) for how you are doing in any given moment. They give so much information and if you can be curious enough to learn about them, they can be a guide to your inner world and what you are needing.

Here are 5 things you must know about feelings:

Photo by Ilya Shishikhin

1. UNDERSTANDING THE EMOTION:
​THOUGHT-BEHAVIOUR LINK

Feelings are the body’s response to your thoughts. Feelings can seem like they are happening in response to something outside of you like a breakup, a test, a fight with a friend, etc. The truth is that it is not the situation or event that causes the feeling. It is actually the mental filter which it is interpreted through. So the mental filter (your thoughts about the thing) which you see a situation through leads to the feelings you experience.

You may not feel a lot of emotion if I tell you that Sarah is no longer best friends with Jude, but if it is you that is no longer friends with your best friend, you will probably have a lot of feelings about this. The meaning we give to situations and events cause our feelings. Why is this important to know this? Well it means anytime you are feeling a feeling you can check-in with yourself by asking:

What is the story I am telling myself right now (e.g. I’m not a good friend, I’m not smart enough, I will screw this up, I am strong, I can always try again, I am a good friend)?

 

Photo by Robina Weermeijer on Unsplash

2. NAME IT TO TAME IT

When something is unknown or uncertain, our human brains see it as a threat of danger. The danger can be physical, but it can also be emotional or psychological danger. So if you don’t know what you are feeling or you are not sure how to express that feeling, you might end up getting totally overwhelmed. Being able to name your feelings might sound way too simple to make any difference, but it can really help your mind and body start to feel better.

​I like to use the emotion wheel below as a tool to practice this skill. You can start at the centre (these are the 6 primary emotions that have been researched and pretty much found globally across cultures and ages.) They are Happy, Angry, Scared, Disgusted, Sad and Surprise. Then from there you can branch out to other feelings that might help you better understand how you are feeling in that moment.

​I like to print it out and have it around. You can circle different feelings that you notice coming up for you often.

 

3. OBSERVE YOUR FEELINGS

It can be really easy to get caught up in your thoughts and feelings, kind of like being swept up by a storm. Once you calm down or it is over, do you ever realize that you can look back and see things much more clearly?

Imagine your thoughts and feelings like a big aquarium full of sea life. When you are caught up in your thoughts and feelings it is like swimming in the aquarium along with all of the sea life. It can feel pretty overwhelming to imagine swimming in the water with sharks and stingrays beneath you! (Did I mention the aquarium was really big?)

Being able to observe your feelings and taking a step back can give you a whole new perspective. It is like standing outside of the aquarium and looking in. All of the sea life is still there (your thoughts and feelings), but you can now look at it with curiosity instead of overwhelm. It often opens up the possibility of choice on what you want to do and how you want to respond when you are observing your feelings.

Photo by Silas Hao on Unsplash

 

One exercise that can help you practice observing your feelings is an exercise introduced by Daniel Siegel, called SIFT. You divide a piece of paper into 4 (see below) and take 1-2 minutes to write or list anything you notice. Start with sensations and work your way through.

Sensations – Any body sensations you are noticing in this present moment (e.g. tense, tight, tingling, numb, warm, cold, shaky, etc.)

Images – Any images that you are noticing. Some people see them as pictures, moving images like a movie, colours, shapes, symbols, or nothing at all. All of these are ok!

Feelings – Any feelings or emotions you are noticing in this moment. It may be one dominant feeling, or different feelings mixed together.

Thoughts – Any thoughts you are having right now. They can be repetitive thoughts, questions or random thoughts. Anything goes!

4. YOUR BODY CAN SOMETIMES FOOL YOU

Your brain and body are pretty amazing. They take in everything that is happening in your environment – what you see, feel, hear, smell, and taste – and within fractions of seconds, decide if things are safe, dangerous, good, bad, liked or disliked.

The thing is our brain can’t tell the difference between an actual situation and a thought. Weird right?! Meaning we can think ourselves into worry (and other emotions) and our body will feel it like a real danger or threat.

Next time you feel worried, scared, or anxious yourself: Am I in real danger at this moment? What is the evidence for this? Then take a couple slow breaths and see how you’re doing.

 

Photo by Evelyn Paris on Unsplash

 

5. THE POWER OF FLOW

The more you resist a feeling, the more it will keep coming back. The expression “what we resist persists” means that if you try to avoid anxiety or ignore anger, it gets bottled up until it basically explodes in ways you are not meaning to. Allowing yourself to feel what you’re feeling helps it flow through instead of getting stuck.

Think of your emotions like houseguests. If your anger houseguest comes to the door and you pretend like you’re not home, anger keeps knocking. Then anger knocks louder and maybe starts trying to find other ways to get it. Your feelings are like really persistent houseguests. Or you may have your joy houseguest that comes by and you invite in and you never want it to leave. Eventually joy is like, “I need to go home now” and you may cling to it and ask it to stay just 5 minutes more.

Learning that feelings come and go constantly is important, and if you allow them to stop by and hang out for a while, they always leave.

Photo by Seyedeh Hamideh Kazemi on Unsplash

I love this translated poem, written by Rumi –

This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness,
​
some momentary awareness comes

as an unexpected visitor.

Welcome and entertain them all!

Even if they’re a crowd of sorrows,

who violently sweep your house

empty of its furniture,

still, treat each guest honorably.

He may be clearing you out

for some new delight.

The dark thought, the shame, the malice,

meet them at the door laughing,

and invite them in.
​
Be grateful for whoever comes,

because each has been sent

as a guide from beyond.

​You are the miracle that is a Teen and I feel so honoured to write to you today. Here’s to hoping your feelings can be your guide.

Love,

Chantal

If you found this post helpful, pass it on by emailing a friend or sharing it on Twitter or Facebook – Thanks!

– Chantal Côté, R.Psych, Pyramid Psychology – helping older children, teens, and young adults learn how to build bulletproof mindsets.

 

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. 

12 Dec
For Teens, Friendships, Relationships

10 Ways to Survive the Holidays with Your Bestie During a Pandemic

I was taking a socially distanced walk with one of my best friends the other day and I felt so grateful to see her in person, hear her voice, and laugh and complain about life – especially during the holidays –  with one of my favourite people in the world.

It got me thinking about friendships and how important it is to connect with friends and people who bring us up, especially in your teen years! Friends can be the anchors that help you get through everything. They can be the fuel that encourages you to go for it. They can be the rock that is there for you, kind, genuine, trusting, and loving you just the way you are.  With a lot of the country going into some form of lockdown over the holidays, those moments of being together and hanging out with friends are going to be trickier to have.

Photo by Harold Wijnholds on Unsplash

Here are 10 ideas on how you can get through the holiday season with your besties this year (in no particular order):

1. Go For a Walk – Find a spot and go walking or hiking together. You can explore and talk and there’s the added bonus of moving your body which is a great mood lifter.

2. Bake Cookies Together (virtually that is) – Set a time to meet virtually and pick an activity whether it’s baking cookies, decorating gingerbread houses, painting a picture, making an ornament, etc. Once you have the activity in mind, each of you gather materials or one of you gather materials for both and do a drop off at the other’s house. Hop on-line and let the magic and laughter begin.

3. Try a Class Together – Another virtual option is to try a class together. You can challenge yourselves to a workout, dance, yoga, art class and much much more. You can start here for some upcoming events.

4. Enjoy the Snow – Skiing, snowboarding, sledding, skating… Getting out there in the snow gives you some face to face
Chantal

Photo By Nicolas Gras on Unsplash

5. Gaming Together – Need I say more?

6. Do Something for Others – Inspired by my friend (thanks Mel!) Helping others feels good over the holidays is even better alongside a friend. Meet up with your friend and shovel driveways together or break up the ice on the sidewalks. You can find ideas that easily allow you to be distanced and safe while helping others. The community will appreciate your good deed. And bonus – you get to hang out with your friend.

7. Start a Group Chat – Having a group chat can be a great way to stay connected. Make it a place where friends can drop funny photos, memes, and quotes to get you through the day. Your group chat can put a smile on your face and let you know you are not alone.

8. Drop Off a Gift – Doing a little surprise drop off for a friend can make their day and let them know you are thinking of them. You can even consider making something yourself, so it’s extra special. There are some great DIY ideas you can start with here.

9. Make a Tik Tok – Make a Tik Tok video and dedicate it to your bestie. You can also make a Tik Tok together or come up with friend challenges that you can participate in together in a fun way.

10. Mail Something to Each Other – You and your friend can agree to write each other a letter or make a card and then send it by snail mail. It can be fun and different to receive mail this way!

Add to the list – Let’s keep the list going! What other ideas do you have to get through the holidays with your friends this year?

If you are struggling with your friendships and you want to learn who to let into your squad of BFF, follow me on Instagram for weekly ideas and tips: @therapywithchantal

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. 

28 Sep
Confidence, Emotions, For Parents, For Teens, Relationships

Teen Attitude – How much of it is typical and what can be “corrected”?

The snarky No’s and endless attitude of living with teen attitude can be hurtful and hard to take some days. What if you have 3 teens or 5 for that matter! If you are looking to survive the teen years, while hanging on to the great things in your relationship, read on:

Don’t take it personally– Don’t Read this when you are arguing with your teen because otherwise you will skip this post altogether.  The eye rolls, attitude, sarcasm, testing limits, it’s pretty much all typical and expected. **Note I didn’t say easy.

Some parents have asked me if they should let their teen know they don’t appreciate the tone or the behaviours. For the most part, I recommend letting it be and deciding which are the battles worth fighting for. I think you can bring it up if you are saying it from a neutral place (so maybe the next day). There may be a chance that they hear that and think twice next time, but that’s a bonus, not the goal.

Self-Care for you–You are the adult and you have more experience and more access to your fully wired brain (most of the time). The more you take the time to care for yourself, the more you are able to let things roll off your back and it pays off for everyone. I have a pretty non-negotiable morning routine that includes meditation and a workout to help me be more even keeled throughout the day. What do you do ?

Photo by Eric Mok on Unsplash

Practice your ABC’s –

  • Attentively listen
  • Boundaries
  • Connect

Even when there is teen attitude going on, hear their concerns, ask about them and really listen. Stick to your boundaries. You are going to have some hard No’s based on your values and beliefs as a parent. If you are coming from a place of love they are important to have. Above all, connect. Let them know you hear the suck and the struggle.

Know all of this is part of an important developmental milestone – Teens develop important skills like cooperation, problem solving, and negotiation by essentially acting out to some degree. For better or worse, you are the identified safe ground to try out these skills – including teen attitude. To get the thinking brain at work here you can try a paraphrase once in a while, “so what I heard you say is everyone you play games with is fine with being cursed at and talked down to”.

Photo from Canva Pro 

Allow yourself thinking time– When your teen is throwing their teen attitude around, it’s ok to say “we are not having this discussion right now with us being so angry”. It’s ok to walk away (maybe not storm away) and come back to things, even if it’s the next day. Don’t ever let nagging cause you to cave on things that you have a hard line on.

Keep these in mind to help you shift your perspective and know your teen may be having a hard not giving you a hard time. Let the weight drop off you like sandbags and embrace self-love as a parent choosing to show

​If you found this post helpful, pass it on by emailing a friend or sharing it on Twitter or Facebook- Thanks!

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. 

14 Sep
Confidence, For Parents, For Teens, Relationships

Do you trust your teen: talking parental controls

You know those apps that allow you to block, see and track your teens digital usage?
​
I’ve heard from many teens that parental controls feel restrictive and kinda disrespectful. Teens are bright and find creative ways to get around or disable these tools.

Ok.
Are you freaking out a bit?

It’s simply not a clear cut answer of whether or not parents should use parental controls on devices. What it boils down to are your intentions and how your decisions are supporting your teen to develop-

  • Critical thinking
  • Responsibility
  • Choice making skills

Photo by Brooke Cagle on Unsplash

If you want to have a respectful relationship with your teen, even if they won’t like all your decisions, let’s dive into this parental control idea.
​
Imagine this analogy: When you go tobogganing (living in Canada here, thinking of snow!) you will see kids with snow pants, no snow pants, helmets, no helmets, some taking insane jumps and others sliding down cautiously.

Internet safety is a part of parenting to help teach your kids the behaviours you think will line them up for safety and success just like any other potentially dangerous activity.

Digital Citizenship

Online communities are like in person communities in that there are responsibilities social norms and folks that behave in all kinds of ways. 

Photo by Creative Christians on Unsplash

Educating your teen on digital citizenship starts with You. Understand the 7 key areas:

  • Empathy
  • How the Internet works
  • Understanding user data
  • Practicing digital literacy
  • Acknowledging the digital divide
  • Practicing digital wellness
  • Securing digital devices

Chris Zook goes into more detail on each on these here

​By having conversations with your teen (yes multiple conversations ) about the online world, you are building trust, responsibility and their ability to make informed choices.
​
And listen they’re gonna mess up because that’s how humans discover, learn and grow in this world.

Age Matters

Conversations on how to use the internet safely need to begin as soon as your kiddos start using technology. Now of course, what you will say to a 4-year old is going to be completely different then talking to your 13-year old.
​
Talk to your teens about what they are seeing, who they are interacting with, and what is catching their attention online. This is a huge insight into their world and what is important to them right now.

Photo by Julia Coimbra on Unsplash

Ask yourself, “what’s my intention?” If it’s to block all potentially disturbing content and track your teen’s online behaviours, you may see this backfiring on developing a respectful relationship with them.
​
Perhaps you are in a situation where parental monitoring is a big challenge right now? You have your specific reasons for considering parental controls.

Photo by Michael Jeffery on Unsplash

It is so important that you consider what actions you are going to take to continue building trust and develop your teen’s ability to make smart choices and take responsibility.

Talk to them about why you are making internet use decisions and be prepared to hear their concerns. Help them by connecting your reasoning to their hopes and goals (e.g. if they wanna get good grades, sleep and reduced tech use before bed will help them reach this).
​
Consider flexibility within the controls.

No matter what decision you make, you will Stay in your teen’s squad if you approach it relationship first.

​If you found this post helpful, pass it on by emailing a friend or sharing it on Twitter or Facebook- Thanks!

 

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. 

12