Resources

Self-Compassion Practices

Dr. Kristin Neff, Dr. Tara Brach and Jack Kornfield have developed a number of resources to help you explore the idea of self-compassion / lovingkindness, and their websites include exercises and downloadable MP3s with guided practices.

Guided Mindfulness Practices

The UCLA Mindful Awareness Research Center offers a number of downloadable MP3s that can help you redirect your attention and calm your mind.

Relationship

The Four Horsemen: Criticism, Contempt, Defensiveness, and Stonewalling: https://www.gottman.com/blog/the-four-horsemen-recognizing-criticism-contempt-defensiveness-and-stonewalling/

Taming the Cycle: Finding and changing the patterns that keep you stuck in your relationship:

https://www.youtube.com/watch?v=Qt4VhRHsjm8&t=1s

Making marriage work:

https://www.youtube.com/watch?v=AKTyPgwfPgg

Turn to your partner:

https://www.youtube.com/watch?v=ib7Ain2aVR0

Blueprint of Gottman’s style:

https://www.youtube.com/watch?v=o1v6j_4_NtQ

Trauma

Polyvagal Theory: ht tps://www.rhythmofregulation.com/resources/Beginner’s%20Guide.pdf

The Change Triangle: https://www.hilaryjacobshendel.com/what-is-the-change-triangle-c18dd

Understanding the Window of Tolerance and How it Affects You: https://www.mindmypeelings.com/blog/window-of-tolerance

The Change triangle

By following the map of the changing triangle in every step of life, you are better able to track your inner experience. Since staying in our core emotional state ensures more vitality and contact with life, it’s helpful to know when we are drifting away from the core state.

https://www.hilaryjacobshendel.com/what-is-the-change-triangle-c18dd

Anxiety and Panic Attacks

The following links provide self-help information and programs related to the management of anxiety, panic attacks and worry.

https://www.anxietycanada.com/free-downloadable-pdf-resources/

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Panic

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Worry-and-Rumination

If you are in crisis, please call the following numbers:

At the other end of the line is a listening ear ready to help.

Fraser Health Crisis Line: 604.951.8855 (24hrs)
Mental Health Line: 310-6789 (no area code needed; 24hrs)
1-800-SUICIDE (that’s 1-800-784-2433; 24hrs)

Low Cost Counselling in Greater Vancouver

ProChoices Community Therapy Clinic
http://prochoices.ca
By-donation ($20.00 min) feminist counselling services provided by supervised master’s-level and intern narrative therapists.

Family Services of Greater Vancouver, Counselling Program
604-874-2938
www.fsgv.ca/find-the-support-you-need/counselling/
Counselling fees based on household income. Master’s-level therapists. Program has a dedicated intake worker who can also refer to other counselling services or groups. Offices are in Vancouver, Richmond, Burnaby, New Westminster and Surrey.

Adler Centre – Counselling Clinic
604-742-1818
http://www.adlercentre.ca/clinic.html
Sliding scale individual and couples counselling. Counselling provided by counselling psychology graduate students at the Adler Centre, supervised by an experienced clinician.

Scarfe Counselling – UBC
604-827-1523
http://ecps.educ.ubc.ca/cnps/scarfe-counselling-clinic
Free. Counselling provided by counselling psychology graduate students, supervised by a psychologist. Clinic runs from September to April.

UBC Psychology Clinic
604-822-3005
http://clinic.psych.ubc.ca
Counselling services provided by doctoral student interns, supervised by registered psychologists. $10-$40 per hour.