Rise Up Counselling

Divorce can feel like a loss, and the holidays may stir up complex emotions. Grieving what was is okay. Embracing what can be is powerful.

People often take breaks from therapy during the holidays. However the co-parenting never stops. If therapy is just too much over the break, consider doing an online co-parenting course. Raising kids after separation or divorce isn’t easy, but a co-parenting course can help parents create a healthier environment for their children. Here’s why it’s worth it: ✨ Focus on Your Child’s Well-Being. Learn how to prioritize your child’s emotional and mental health as they adjust to family changes. ✨Improve Communication. Gain tools to communicate effectively and reduce misunderstandings with your co-parent. ✨Reduce Conflict. Learn strategies to keep disagreements from escalating and impacting your kids. ✨Create Consistency. Build stable routines, rules, and expectations across both homes to support your child’s sense of security. ✨Handle Challenges Better. Get practical tools to manage conflict, navigate legal or financial concerns, and work as a team for your kids. A co-parenting course can help you and your co-parent move forward with less tension and more teamwork—for the sake of the kids you love. Your children deserve peace, stability, and happy homes—no matter what. Contact us at [email protected] for more information.

We often talk about boundaries, but did you know there’s a difference between internal and external boundaries? 🎯Internal Boundaries: Limits you set within yourself to manage your thoughts, feelings, and behaviours. They help you stay grounded and aligned with your values. 🎯External Boundaries: Limits you set with others to define how they interact with you. They protect your time, energy, and emotional space. The difference: 🎯Internal boundaries = How you manage yourself. 🎯External boundaries = How you guide others to treat you. Here’s How to Apply Boundaries During Divorce: Internal Boundaries: ✔️Protect your peace: Don’t dwell on negative thoughts or self-blame. ✔️Know your limits: You don’t have to engage in every argument or justify every decision. ✔️Prioritize self-care: Remind yourself that it’s okay to put your needs first. External Boundaries: ✔️Communicate clearly: Set expectations with your ex about co-parenting or communication. ✔️Say no with confidence: It’s okay to decline requests that drain your energy. ✔️Create safe spaces: Surround yourself with people who support your healing. When you master both, you’ll feel more balanced, confident, and in control!

Co-parenting might feel like trying to win a dance competition with two left feet, but it’s the most important performance of your life—and like any great performance, practice and preparation make all the difference. That’s where co-parenting support comes in. Participating in counselling together helps you and your co-parent learn the steps in sync, even if you don’t always agree on the choreography. It gives you practical tools to manage conflicts, communicate effectively, and prioritize your children’s well-being. Plus, it’s a chance to press pause on the chaos and focus on the one thing you both have in common: wanting the best for your kids. Think of it as a rehearsal for the big moments, ensuring you show up as the best possible team—two left feet and all!

It's a bittersweet reality of co-parenting—sometimes your kid will remind you exactly why you and your ex aren't together, and other times, they’ll remind you why you tried in the first place! One of the fascinating dynamics we see in co-parenting work is how parents can hold such strong, sometimes painful feelings about each other while simultaneously loving the little person they created together with their whole heart. We often hear, ‘It’s amazing how I can dislike someone so much but love their mini-me completely.’ It’s a testament to the complexities of parenting after separation. The truth is, our children reflect the best (and sometimes the more challenging) parts of both parents, which can bring up a mix of emotions. But what we love witnessing is the moment parents recognize that the goal isn’t about liking or disliking each other—it’s about showing up for their child with love, grace, and teamwork. At the end of the day, the best gift you can give your child is the ability to feel loved and supported by both parents, even if the road to that place isn’t always smooth.

Actions speak louder than words. Promising to prioritize your kids, co-parent peacefully, or focus on healing is one thing—but showing up is what truly matters. ✨ For Your Kids: Promises like “I’ll always put you first” mean little without follow-through. Show up consistently and shield them from unnecessary conflict. ✨ For Co-Parenting: Saying you'll collaborate peacefully is just the beginning. What matters is making the effort—respecting agreements, keeping communication respectful, and prioritizing what’s best for the kids over your own needs. ✨ For Legal Agreements: Separation agreements are commitments, not suggestions. Following through builds trust, reduces conflict, and sets a strong foundation for co-parenting. ✨ For Yourself: Saying “I’ll heal” is a good first step, but it takes action to grow—whether through therapy, self-care, or setting boundaries. Healing is about doing the work, not just intending to. Because in divorce, your actions don’t just define you—they shape the lives of everyone around you.

As a therapist, witnessing a parent navigate rejection from their child in the aftermath of divorce is profoundly sad. Divorce can create deep wounds and complicated loyalties for children, leaving parents feeling helpless and heartbroken as they watch their bond with their child slip away. The grief is layered—the loss of daily connection, the pain of seeing their child caught in the crossfire, and the constant self-questioning about what they could have done differently. What makes it even harder is knowing that their love for their child hasn’t changed, but the divorce has built walls that feel impossible to break down. Supporting clients through this heartbreak is a delicate balance of holding space for their sorrow while helping them find hope and rebuilding strategies. It’s a reminder of how devastating divorce can be, not just for parents but for the children caught in its wake. The reunification process between a parent and child is one of the most delicate journeys a therapist can guide. It’s a path filled with raw emotions—grief, mistrust, anger—and requires patience, empathy, and resilience. As therapists, we witness parents’ deep longing to reconnect while children may feel hurt, confused, or caught in conflicting loyalties. Rebuilding trust isn’t quick; it happens in small, steady steps. It’s never easy—there are setbacks, breakthroughs, and moments of heartache. But when those walls start to come down and the connection is rebuilt, it’s a powerful reminder of the strength of family bonds and the healing power of love.

For many, the holidays are a time of celebration, connection, and joy. But for some, they can also bring feelings of loneliness, especially if you’re navigating life changes or spending the season away from loved ones. if this resonates with you, know that you’re not alone and there are ways to find meaning and comfort during this time. ⭐️Acknowledge Your Feelings
It’s okay to feel lonely or sad. Allow yourself the space to process these emotions without judgment. ⭐️Create New Traditions
Start fresh! Try cooking a new dish, hosting a movie night, or crafting holiday decorations that bring you joy. ⭐️Stay Connected
Reach out to friends, family, or support groups. Even a virtual chat can bring warmth and connection. ⭐️Plan Your Time
Keep busy with activities you enjoy or find meaningful to avoid idle moments that might feel heavier. ⭐️Celebrate on Your Terms
The holidays don’t have to be traditional. Spend the day doing something you genuinely love. ⭐️Practice Gratitude
Focus on what you’re thankful for, even if it’s the little things – they often mean the most. ⭐️Give Back
Volunteering can bring a sense of purpose and joy by connecting with others in meaningful ways. The holidays may look different this year, and that’s okay. They’re an opportunity to redefine what brings you peace and happiness.

The holiday season is a time of joy—but let’s be real, it’s also a time of stress. Between family dynamics, packed schedules, financial pressures, and even the winter blues, it’s easy to feel overwhelmed. That’s why seeking therapy during the holidays is such a powerful gift to yourself. Here’s why it’s worth considering: ✨ Manage Holiday Stress: Get practical tools to navigate the hustle and bustle.
✨ Prepare for Family Gatherings: Learn how to set boundaries and handle tricky dynamics.
✨ Cope with Seasonal Blues: Address feelings of sadness or isolation as the days get shorter.
✨ Process Grief and Loss: Find support if the holidays remind you of loved ones no longer here or the ones that you are no longer celebrating with. 
✨ End the Year Strong: Reflect on your growth and set meaningful goals for the year ahead. Therapy isn’t just for when life feels unmanageable—it’s a proactive step toward resilience, peace, and well-being, especially during challenging seasons. This year, make mental health part of your holiday self-care. It might just be the best gift you give yourself.

December 1st is here, and here are some questions: ❄️December 1st is here, and here are some questions: ❄️How is it already December? ❄️Are we ready for this? (Spoiler: Nope.) ❄️Does wearing fuzzy socks count as a life plan? (It should.) December vibes:
❄️Reflecting on all the things we said we would do this year but didn’t. ❄️Realizing there are only 31 days left to pretend we are organized.
❄️Googling “last-minute gift ideas” while drinking a questionable amount of coffee.
❄️Mentally preparing for “new year, new me” posts. How are YOU kicking off the final month of 2024? Bonus points if it involves snacks. 🍪