Accepting new clients for academic and ADHD coaching – We are pleased to announce that we are now offering academic, executive functioning and ADHD coaching to adolescents and adults. Our coaches and learning specialists have extensive experience in education at the secondary and post-secondary levels. They understand the functional impairments and learning needs of individuals who are neurodivergent (e.g. learning disabilities, ADHD, ASD). They specialize in providing tailored skills-based interventions to address executive functioning deficits. These skills can be applied to school, work and at home.

A coach or specialist can provide support for individuals who want to:
• Work toward a work project
• Establish better routines to manage household chores
• Address low motivation and chronic procrastination
• Improve academic success and work performance

The session is 50 minutes and weekly coaching sessions are available as needed.

Coaching sessions may include:
• Understanding one’s learning style
• Organization and time management strategies
• Motivation and sustaining effort while completing a task
• Procrastination
• Learning strategies (e.g. study skills, test taking, test anxiety, writing skills)
• Task initiation and completion
• Establishing routines and habit building
• Self-monitoring and self-regulated learning

What to expect
Each client will participate in an initial assessment to identify their needs and goals. Clients will be asked to fill out questionnaires if appropriate. Clients with a psychoeducational assessment are encouraged to share a copy with their coach or learning specialist. Coaching goals and success indicators will be identified in collaboration with the client. A coaching plan will be developed, and the number of recommended sessions will be discussed as part of the plan.

Interested clients should contact Sonia Tanguay at sonia@bmindful.ca

As we are approaching the start of the fall it is easy to experience stress and feel overwhelmed. We are constantly bombarded by multiple responsibilities and distractions, and it can be challenging to find a moment to pause and notice calmness. But what if I told you that you could find a sense of calm and relaxation with just a few deep breaths? Mindful breathing is a simple yet powerful technique that can help you slow down, quiet your mind, and find a sense of inner peace. In this blog post, we will explore the benefits of mindful breathing and provide some tips on how to get started.

What is Mindful Breathing?

Mindful breathing is the practice of paying attention to your breath in a non-judgmental way. It is a form of meditation that can be done anywhere, at any time, and does not require any special equipment or training. By focusing your attention on your breath, you can quiet your mind, reduce stress and anxiety, and improve your overall well-being.

Benefits of Mindful Breathing

Research has shown that mindful breathing can have a positive impact on both our physical and mental health. Here are some benefits:

Reduces Stress: Mindful breathing can help to reduce stress and anxiety by activating the parasympathetic nervous system, which is responsible for our body’s rest and relaxation response.

Improves Focus: By practicing mindful breathing, you can improve your ability to focus and concentrate. It can also help to improve your memory and cognitive function.

Lowers Blood Pressure: Mindful breathing has been shown to lower blood pressure and improve heart health.

Enhances Emotional Regulation: Mindful breathing can help you to regulate your emotions and manage difficult situations more effectively.

How to Practice Mindful Breathing

Here are some simple steps to get started with mindful breathing:

1. Find a quiet place where you will not be disturbed. You can sit or lie down, whichever feels most comfortable for you.

2. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.

3. Bring your attention to your breath, noticing the sensation of the air moving in and out of your nostrils.

4. Take a slow, deep breath in through your nose, counting to four as you inhale.

5. Hold your breath for a count of four, and then slowly exhale through your mouth for a count of six.

6. Repeat this cycle for several minutes, focusing your attention on your breath and the counting. If you struggle counting your breath use your fingers to count your inhale, hold and exhale.

7. If your mind begins to wander, gently bring your focus back to your breath and the counting. Alternatively, you can label the wandering mind by simply saying “thinking” and refocusing on your breath.

Mindful breathing is a simple yet powerful technique that can help you redirect your attention and shift your mind and body to a more regulated state. By taking a few moments each day to focus on your breath, you can reduce stress and anxiety, improve your focus and concentration, and enhance your overall well-being. So take a deep breath, and give mindful breathing a try!

We are so excited! Our new website at www.bmindful.ca will now allow us to share with you up to date information about the treatment for anxiety and depression disorders, burnout, and ADHD. We will also regularly provide information about Life and ADHD coaching, mindfulness, self-compassion, and different psychotherapy approaches. Please stay tuned for lots of great posts.

It is not uncommon for students with ADHD to have more difficulty managing their symptoms of ADHD in college or university. They may feel unprepared because they succeeded in high school and faced very few hurdles in the past. By mid-October, students often notice increased worries and difficulties when required to engage in self-regulated and active learning. They face unstructured schedules, multiple deadlines and increased academic demands in reading and writing. Some may have difficulty regulating their attention to tasks that require increased effort. Students present with motivation, attention and procrastination issues which are inevitably interfering with their academic performance. Students in college and university are challenged by new obstacles that may not have been present in their part-time job or high school. They must attempt to adapt to their new environment.

To make a successful transition to college and university, we invite our students and clients to come up with creative ways and strategies to address their roadblocks.  Every student has strengths and the capacity to make changes to their study habits and lifestyles. With a bit of help, students can choose strategies tailored to their learning style and abilities. I recently came upon this great resource by Peg Dawson and Richard Guare: The Smart but Scattered Guide to Success: How to Use Your Brain’s Executive Skills to Keep Up, Stay Calm, and Get Organized at Work and at Home. Have a look and consult it or contact us for further support.

 

As soon as September peeks through the warm summer days, it is not uncommon to experience apprehension. We need to get ready for the start of school, routines, new projects, and work responsibilities. The slow pace of the summer quickly dissipates and is replaced with structure, expectations, and commitments. We perceive urgency in many parts of our lives. Unpleasant situations (e.g. traffic, line-ups, and chores) hook us and we sometimes become impatient, tense, agitated and even intolerant. We are in this problem-solving mode and want to accomplish many things as quickly as we can. We are focused on goals and results so we can tackle the new pace of the fall.

What would happen if we would shift our perception of this new season? Could we see it as a process while keeping attuned to how our new work, family and academic responsibilities are hooking us and making us feel overwhelmed, anxious, stressed and reactive?

Come learn about how mindfulness can help you shift your automatic goal-oriented self to a more present-moment self. See this fall as a new journey and path to living a full life while juggling daily pressures.

Sign up at info@bmindful.ca for an Introduction to Mindfulness on Saturday, September 26th from 9:30 am to 1 pm in Barrhaven.