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A person looking for mental health resources for trauma therapy in London, Ontario

Mental Health Resources

Supportive therapy tools to help you manage emotions, reduce stress, and build lasting resilience.

GUIDANCE TO HELP YOU NAVIGATE LIFE'S CHALLENGES

Navigating tough times can leave a lasting mark on our emotions. If you’ve experienced something difficult, intense feelings like anger, fear, or sadness may feel overwhelming. The resources here offer a supportive path toward feeling more balanced and in control. Think of them as a toolbox designed for your emotions.

Inside, you’ll find guidance and strategies to understand and manage those challenging experiences. It’s about learning why you feel the way you do and building skills to respond in healthier ways. These tools can help you identify emotional triggers—those situations or thoughts that spark strong reactions—and find better ways to cope.

 

You’ll also discover techniques to manage stress. After hard times, our minds and bodies often stay on high alert. These practices—like mindfulness and calming exercises—can help regulate your stress response and restore a sense of peace and stability.

 

Ultimately, the goal is to empower you. By understanding your emotions and building effective coping skills, you can navigate life with greater strength, resilience, and clarity.

Trauma hierarchy which is a mental health resource to help with trauma therapy in London, Ontario

TRAUMA HIERARCHY

Bottom-up trauma therapy focuses on the body's reactions to trauma first, rather than just thoughts and memories. It uses techniques like somatic experiencing and breathwork to calm the nervous system, release tension, and help people feel safer in their bodies. By starting with the physical effects of trauma, this approach builds a base for processing emotions and healing from the ground up.

COPING SKILLS

Visual coping tools are useful because they give you quick options when you're upset. When emotions are strong, remembering what to do can be hard. Visuals gently remind you and make it easier to pick a good response. This helps you deal with things proactively instead of reacting in unhelpful ways. Seeing your choices can also make you feel more in control and empowered to handle tough times and take care of yourself.

Coping skills which is a mental health resource to help with trauma therapy in London, Ontario
Grounding technique which is a mental health resource to help with trauma therapy in London, Ontario

GROUNDING TECHNIQUE: 54321

The 5-4-3-2-1 grounding technique helps you focus on the present when you feel overwhelmed or anxious. It can be a powerful tool to anchor you in the moment. It works by having you notice five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. This brings your attention to what's around you instead of your worries. Noticing your senses can calm you down and make you feel safer and more stable.

BOX BREATHING

Box breathing is an easy way to calm your nerves by balancing your body's stress response. You simply breathe in, hold, breathe out, and hold again for the same amount of time. This controlled breathing helps slow your heart rate, lower blood pressure, and quiet your mind. It's a quick tool you can use anytime to feel more peaceful and focused when you're anxious or stressed, helping you feel better overall.

Box Breath which is a mental health resource to help with trauma therapy in London, Ontario
Habit Tracker which is a mental health resource to help with trauma therapy in London, Ontario

HABIT TRACKER

A habit tracker helps you become more aware of your goals and good habits. Seeing your progress visually gives you a sense of achievement, which encourages you to keep going. It breaks big goals into small daily steps, making them feel easier to manage and giving you a sense of control. Tracking your routines, goals, how you're feeling, and ways you cope can also be a quick and easy tool to use when you're struggling.

EMOTIONS WHEEL

An emotions wheel is a visual tool that helps you name your feelings more accurately. Instead of just saying 'happy' or 'sad,' it gives you more specific words which can improve your emotional literacy and self-awareness. This helps you understand your emotions better, figure out why you're feeling a certain way, and explain your feelings to others more clearly. It also helps you find better ways to cope and builds your emotional awareness.

Emotions Wheel which is a mental health resource to help with trauma therapy in London, Ontario
A lotus to illustrate Bold Lotus Trauma Therapy in London, Ontario

Your Path to Healing Starts Here

Book your free 15-minute consultation today with a therapist of your choice! All therapists at Bold Lotus Trauma Therapy in London, Ontario offer phone or virtual consultations to learn about your therapy needs, explain their approach, and answer any questions you have to determine if you are a good fit! At Bold Lotus, we believe this extra step is incredibly important to provide the support you deserve - the right care at the right time!

LAND ACKNOWLEDGMENT

We acknowledge that the land on which we gather is the traditional territory of the Attawandaron, Anishinaabeg, Haudenosaunee, and Lunaapeewak peoples who have longstanding relationships to the land, water and region of southwestern Ontario. The local First Nation communities of this area include Chippewas of the Thames First Nation, Oneida Nation of the Thames, and Munsee-Delaware Nation. Additionally,  there is a growing urban Indigenous population who make the City of London home. We value the significant historical and contemporary contributions of local and regional First Nations of Turtle Island (North America).

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