Managing Stress and Burnout: Tools from a Registered Counsellor in Coquitlam
Chronic stress and burnout are increasingly common concerns that can impact both mental and physical health—but they are not the same. While stress is often a temporary response to specific pressures, burnout is a more serious condition that develops over time and can lead to emotional exhaustion, detachment, and decreased functioning. At our counselling practice, we help clients recognize the difference between stress and burnout and provide personalized therapy and mental health support to promote long-term resilience, balance, and well-being.
In today’s fast-paced world, stress is more than just an occasional inconvenience—it’s something many of us live with every day. Whether it’s work pressure, parenting challenges, or emotional fatigue, stress can build up and lead to burnout. As registered counsellors in Coquitlam, we see how chronic stress can impact mental, emotional, and physical health. But the good news is: support and relief are possible.
What’s the Difference Between Stress and Burnout?
Stress is your body’s natural response to pressure. It can be short-term (like preparing for a big meeting) or chronic (such as constant job demands). Stress often feels like you’re juggling too much—but still hopeful that you can manage it.
Burnout, on the other hand, is a state of emotional, mental, and physical exhaustion caused by prolonged stress. It’s more than just feeling tired—it’s feeling depleted, disconnected, and numb. Common signs of burnout include:
Chronic fatigue or lack of motivation
Feeling emotionally drained
Increased irritability or detachment
Reduced performance or productivity
Trouble sleeping or frequent illness
If you relate to these signs, know that you’re not alone—and there are proven strategies that can help.
Tools to Manage Stress and Prevent Burnout
Here are several therapist-recommended strategies you can begin using today:
1. Set Healthy Boundaries
Saying “no” can be difficult, especially for people who are highly driven or empathetic. But without clear boundaries, we overextend ourselves. Begin by identifying your limits and communicating them clearly—both at work and at home.
2. Schedule Rest—Not Just Sleep
Intentional rest isn’t laziness—it’s essential. Create time in your week for things that recharge you: reading, walking in nature, listening to music, or simply doing nothing.
3. Practice Mindfulness
Mindfulness helps you reconnect with the present moment, instead of ruminating over the past or worrying about the future. Try short mindfulness exercises like:
Deep breathing (inhale for 4, hold for 4, exhale for 6)
Body scans to check in with how you’re feeling
Mindful walks where you notice your surroundings intentionally
4. Recognize and Challenge Negative Thoughts
Burnout often comes with self-critical or hopeless thoughts like “I can’t keep up” or “I’m not doing enough.” A counsellor can help you recognize these thought patterns and learn healthier ways of thinking through Cognitive Behavioural Therapy (CBT) techniques.
5. Seek Support—You Don’t Have to Do It Alone
Talking to a trained professional can provide relief, perspective, and a plan to move forward. Counselling offers a safe space to process what you’re going through, identify stressors, and build resilience.
How Counselling Can Help
At our Coquitlam counselling practice, we support individuals experiencing stress and burnout through a compassionate, evidence-based approach. Whether you’re overwhelmed by work, struggling with emotional exhaustion, or simply feeling “not yourself,” therapy can help you reconnect with your strengths and develop tools for lasting change.
Some of the approaches we use include:
Cognitive Behavioural Therapy (CBT)
Mindfulness-Based Stress Reduction (MBSR)
Solution-Focused Therapy
Emotionally-Focused Therapy (EFT) for relationship-related stress
Ready to Take the Next Step?
If you’re feeling burnt out or overwhelmed, you don’t have to navigate it alone. Our team of Registered Clinical Counsellors (RCCs) in Coquitlam offers individual counselling both in-person and online, tailored to your unique needs.
Located in the heart of Coquitlam and proudly serving the Tri-Cities area, we’re here to support your journey to wellness.
Book a Free Consultation Today
You deserve support, rest, and balance. Learn more about our counsellors or schedule a free phone consultation and take the first step toward feeling better.
What Are the Real Benefits of EMDR Therapy? Here’s What to Know
Struggling to move past old memories or anxious thoughts? EMDR therapy offers a unique, research-backed way to help your brain heal from emotional wounds. In this post, we break down benefits of EMDR and why so many people are turning to it for relief, clarity, and lasting change.
If you've been dealing with anxiety, trauma, or just feel stuck emotionally, you might’ve heard about EMDR therapy. At first glance, it might sound a little odd, Eye Movement Desensitization and Reprocessing?
But don’t let the technical name fool you. EMDR is actually a powerful (and surprisingly approachable) way to work through tough experiences and get some real relief. Let's break it down and talk about the actual, real-life benefits of EMDR.
So What Is EMDR?
It’s a therapy method that helps your brain reprocess traumatic or distressing memories in a healthier way so they don’t have the same emotional charge they once did. It’s like your brain’s way of finally finishing the “processing” on experiences it got stuck on.
Think of EMDR like your brain’s way of clearing out old emotional “files” that never quite got closed properly. These can be anything from a traumatic event to a smaller, painful memory that still lingers.
During an EMDR session, a therapist helps you revisit the memory in a safe, controlled way while using bilateral stimulation with eye movements, tapping, or sounds. It’s not magic, but it’s pretty amazing how effective it can be.
The Benefits of EMDR (And Why People Swear by It)
1. You Don’t Have to Talk Through Everything
This is one of the reasons many people love EMDR. Unlike traditional talk therapy, you don’t have to explain every detail of what happened. EMDR focuses more on how the memory feels and helps your brain process it in the background.
If you’re not ready (or just not the talky type), this can be a huge relief.
2. It Can Work Faster Than Traditional Talk Therapy
Some people notice changes after just a few sessions. Of course, everyone’s different, but EMDR often helps people feel real progress a lot quicker than they expected especially when it comes to old trauma or deeply rooted beliefs.
3. It’s Not Just for Trauma
While EMDR is best known for helping with PTSD, it can also used for many other presenting issues such as:
Anxiety
Panic attacks
Phobias
Grief
Low self-worth
Stress from difficult relationships
Negative self-beliefs
Basically, if there’s a memory or belief that feels “stuck” and keeps messing with your present, EMDR might help loosen its grip.
4. You Can Finally Feel Free From the Past
One of the most powerful benefits of EMDR is how it helps you change your relationship with painful memories. After working through them, most people say the memories are still there, but they don’t hurt anymore, they have less “emotional charge” and they are not triggered by them in the same way.
5. It Builds Real Resilience
EMDR doesn’t just help you heal old wounds, it also helps you feel more grounded in who you are now. You might find it easier to handle stress, be present in your relationships, and stop second-guessing yourself all the time.
Thinking About Trying It?
The idea of therapy can feel intimidating, especially if you’ve never done it before (or had a bad experience in the past). But EMDR is different and worth considering if you’re tired of carrying around the same emotional weight.
The benefits of EMDR go beyond just “feeling better.” It’s about understanding your past, making peace with it, and finally moving forward.
Are You Engaging in Distorted Thinking? How Cognitive Distortions Shape Your Reality
Sometimes the way we think can twist reality, leading to distorted thoughts that affect how we feel and act. Understanding these patterns is the first step to clearer thinking
Have you ever been absolutely sure of a conclusion—only to second-guess yourself later? Or has someone pointed out that your reaction seemed irrational in hindsight? If so, you may have been engaging in distorted thinking, often driven by something called cognitive distortions.
What Are Cognitive Distortions?
Cognitive distortions are automatic, habitual patterns of thinking that lead us to conclusions not fully grounded in reality. These mental shortcuts often "fill in the blanks" when we lack complete information, usually without us realizing it.
We all use cognitive distortions from time to time. They're part of how the brain tries to make quick judgments. But when left unchecked, these patterns can fuel anxiety, anger, and negative self-perception.
How Do Cognitive Distortions Work?
Cognitive distortions are especially active when we’re feeling anxious, angry, or overwhelmed—times when the brain’s reasoning center isn’t fully engaged. In these moments, we’re more likely to rely on emotional thinking or assumptions.
Example: Mind Reading
Imagine this: you see an acquaintance, wave hello, and they walk past without acknowledging you. You immediately think, “They must not like me.”
That’s a cognitive distortion known as ‘mind reading’—assuming you know what someone else is thinking without any real evidence. In reality, the person may have simply not seen you or been lost in thought.
Why Are Cognitive Distortions Harmful?
These distorted patterns often lead us to build emotional “cases” based on assumptions, not facts. Once a biased belief is formed, we unconsciously look for evidence to support it—strengthening the distortion and deepening the emotional impact.
Over time, distorted thinking can:
Increase stress and anxiety
Fuel anger or resentment
Damage self-esteem
Create conflict in relationships
Prevent clear, rational decision-making
How to Recognize and Challenge Distorted Thinking
Step 1: Learn the Types of Cognitive Distortions
Some common types include:
All-or-Nothing Thinking – “If I fail at this, I’m a total failure.”
Catastrophizing – Expecting the worst-case scenario.
Overgeneralizing – “I always mess up.”
Labeling – “I’m such a loser.”
Should Statements – “I should always be in control.”
The more familiar you are with these patterns, the easier they are to spot.
Step 2: Identify the Thought
When you notice a strong emotional reaction, pause and ask:
“What was I just thinking?”
“Is this thought based on facts or assumptions?”
Step 3: Challenge the Thought
Use a cognitive distortions worksheet or challenging questions tool to help you reframe your thinking:
“What else could explain this situation?”
“Would I say this to a friend?”
“What evidence do I have that this thought is true—or false?”
Final Thoughts: Reclaiming Clarity and Emotional Balance
Distorted thinking isn’t a flaw—it’s a habit. But it’s one that can be changed with awareness, curiosity, and consistent practice.
By learning to recognize cognitive distortions, you can take a powerful step toward clearer thinking, improved emotional regulation, and healthier relationships—with yourself and others.
Additional Resources:
List of cognitive distortions.
Challenging questions worksheets: a shortened version and a longer version with examples.
What is Anxiety and How do I Manage it?
Anxiety is a natural response to stress, but when it becomes overwhelming, it can interfere with daily life. This post explores what anxiety is, common symptoms, and evidence-based strategies to help manage it.
We all experience anxiety from time to time. It's a normal and necessary part of being human. Anxiety consists of feelings of fear, physical symptoms in the body, and worrisome thoughts. While often uncomfortable, it’s actually a natural survival mechanism—an evolutionary response designed to keep us safe. Anxiety alerts us to potential danger or threat by activating the body’s “fight or flight” response system.
Understanding the Fight-or-Flight Response
When we encounter a real or perceived danger, our body’s nervous system shifts into high alert. This “fight or flight” response triggers physiological changes such as a racing heart, tense muscles, and quickened breathing. During this time, the primitive part of our brain takes over, while the logical, thinking part of the brain temporarily shuts down. This shift has a survival purpose—by reacting quickly, we increase our chances of escaping danger. Once the threat passes, our body is meant to return to a calm, regulated state where rational thinking resumes.
When Anxiety Becomes Unhelpful
Although anxiety is helpful in short bursts, it can become problematic when it lingers or intensifies. If anxiety causes ongoing fear, excessive worry, intrusive thoughts, avoidance of important activities, or interferes with work, relationships, or everyday life, it may no longer be serving you. Chronic anxiety can leave the body stuck in a heightened state of stress, making it difficult to relax, think clearly, or feel emotionally safe.
Managing Anxiety: Thoughts, Feelings, and Behaviours
Anxiety affects how we think, feel, behave, and how our body responds. The good news is that these same areas can also be targeted for relief. By becoming aware of how anxiety is showing up, you can begin to take action and shift your experience.
One effective strategy is using grounding techniques to calm the body. When you notice yourself becoming anxious or panicked, grounding exercises like deep breathing or focusing on your senses can help regulate your nervous system. As your body begins to settle, your thinking brain comes back online. This allows you to challenge irrational or fear-based thoughts and assess the situation more realistically.
You can also shift anxiety by making behavioural changes. Try switching your environment, talking to a trusted friend, or doing something nurturing for yourself. These small actions can have a big impact on your emotional state.
Identify Triggers and Break the Cycle
Managing anxiety also involves identifying what’s triggering it. Understanding your personal patterns—such as certain environments, situations, or thoughts—can give you insight into how anxiety is being maintained. For example, if avoiding social situations reduces anxiety in the short term, it may reinforce the fear over time and increase anxiety in the long run. Awareness of these cycles is key to interrupting them.
Building a daily routine that includes calming and restorative activities can also make a difference. This may include regular exercise, mindfulness practices, adequate sleep, and healthy boundaries around technology and work. Consistency helps the nervous system find balance and lowers overall anxiety levels.
How Counselling Can Help
If you’re finding it difficult to manage anxiety on your own, therapy can be a valuable support. A trained counsellor can help you explore the root causes of your anxiety, identify triggers, challenge negative thought patterns, and develop personalized coping strategies. Counselling offers a safe, non-judgmental space to build emotional resilience and gain practical tools for everyday life.
Begin Your Journey Toward Calm
Anxiety can feel overwhelming, but you don’t have to face it alone. With the right support and strategies, it’s possible to feel more grounded, in control, and emotionally safe. Whether you're struggling with anxious thoughts, panic, or stress, help is available.
If you’re ready to take the first step, our practice offers compassionate, evidence-based therapy for anxiety. Reach out today to book a free consultation and start your path to relief.
Additional Resource:
Anxiety Canada is a helpful resource to learn more about anxiety, anxiety disorders, and tools to manage the symptoms.