Author Archives: gftadmin

The Anxiety Within Transitions…

When we are going through changes we are faced with unknowns which often create a sense of anxiety for us. Small amounts of anxiety are healthy it lets us know we are motivated and encouraged by the upcoming changes that are headed our way (it feels manageable).

The importance piece is to not allow our thoughts and anxiety to completely overtake our circumstances and derail us into becoming completely consumed by the anxiety.

Here is a helping way to start that process:
Catch your thoughts. Notice what story/narrative your thoughts are telling you.
Collect evidence. Does any of the facts and hard evidence support the negative thoughts? Notice that feelings are not facts.
Challenge your thoughts. Debate yourself, by using the facts to disprove your thoughts and pull yourself back into reality.

Processing Our Grief…

When we are within our grief journey there is a clear beginning; when we lose that person (that means the world to us), that position (we worked so hard to obtain), or that role (we held within someone’s life). There is no definitive end to our grief, it shifts with us.

Grief changes how we hold things. It impacts us at all levels. With grief we are often waiting for it to move on, to end; to allow us to get back to our life as we knew it. That is the important item to start to understand and process. There is no going back to the life we knew. There is movement forward towards the shift and learning to embrace the new. The new way we hold their memory, the new position/direction, and the new role to hold within someone else’s life.

There is an important difference between moving forward vs forgetting the past. Moving forward does not discredit the grief, nor does it require you to forget what was. We just need to find a way to honour it.

How will you honour your grief? —–for me I will hold their memory tight and share their stories, and their light within my daily interactions.


Fall is almost upon us! This is a transitional season that highlights the beauty of change. It provides an opportunity for reflection of what the past eight months have provided us. Giving us the ability to appreciate and notice our learning’s; and make adjustments for the coming four months to finish the year off how we desire too. With each transition we are provided a moment to pause, take a deep breathe, and reflect.

Noticing that as humans transitions and change points are not necessarily easy or welcomed at times. Addressing our mindset from the negative into the positive; allows us to shift into the change rather than resisting it at every turn.

Taking in the beauty of fall and notice the colours it brings. Say farewell to the warmth of summer. Taking what we will miss from the past pulling it into the acceptance of what is to come!


Holding ourselves accountable for our actions is an essential part of our integrity.
Ensuring we are not taking on others perceived judgements is essential to our self-worth.

These two factors are easier to state than to accomplish on a daily basis but are essential to our accountability. It is hard to consistently ensure that we are taking accountability for our words and actions. It is just as hard to not take on others labels or judgments of ourselves as our reality.

How can we take steps forward in attempts to accomplish this?

1. Calling awareness to our impact:
a. What is the intention of my words or actions?
b. Was my intention accomplished?
c. Taking ownership.

2. Noticing your reactions to others impact:
a. Affirming that your value/worth is not determined by another!
b. Understanding why you are taking those labels/judgements on as your truth.

This is an ongoing assessment. It is something that you will likely have a few miss steps on—be gentle with yourself. Each moment is a fresh start.

Self Inventory

Ensuring We are on the Right Path (or Starting a New Path if needed)
Taking a self inventory of things we are wanting out of life is a daily experience (or at least that is the goal). Pulling this process from our subconscious and calling attention to it is key.

Taking the moment to reflection upon what your day looks like at the start—
1. What expectations are before you?
2. What are you hoping for?
3. What are you going to ensure happens?

Taking an inventory throughout the day to see if you are remaining in line with how you set out that morning.

In the evening wrapping the day up with reviewing your responses to those questions from the morning.
1. Did it go as planned?
2. Did it go better?
3. Or was it different all together-creating a new path?

The process isn’t as time consuming as you may think at first glance. Its a chance to give ourselves a moment of reflection and ability to ‘check in’. Once it becomes a part of our routine it is set within our default.—We begin to do it even before the morning coffee/jolt of energy sets in.
**Key take away from this process– you have the strength to build a path and a new one at any point if that is what you’re needing**

The Power of Our Mindset…

Our thought process is a direct reflection of our emotions and behaviour. From the moment we wake up in the morning the thoughts that are running through our mind are setting the stage for the day.

Our thought process often is in a default mode. Ex: “Ah-it’s Monday- I don’t want to go into work today.” Our emotional state and behaviours that follow are a direct representation of those initial thoughts .

How can we shift our default?
1. Acknowledgement. Notice what your thoughts are. Become intentional.
2. Actively shift your thought process. Ex: “It is Monday! Today is a fresh start. It may be challenging but I am going to learn something from this.”
3. Repeating this process will shift your mindset to being open and positive about what is to come (including the unknown).

*This process is not a simple one. It takes time, patience, and self-love (for the moments when you falter).

Relationship between Stress and Memory…

Moderate stress helps us recall information which is helpful when we are intentionally trying to retain information such as studying for a test. Long term stress damages our abilities to hold onto facts (both how we store this information within our brains and how we retrieve it). Reason being that stress does not help us retain information because our hormones being released by our sympathetic nervous system are causing us to react rather than respond; The notion of fight, flight, or freezing. This is where the idea of blanking on a test or blanking out memories comes to into the equation. Our brains are attempting to protect us from the stress responses.

Becoming aware of this impact for ourselves is an important first step.

When working on trying to retain information placing yourself into an environment similar to the one that you need to perform in is ideal. Exercise helps with sleep and regulation. Deep breathing exercises allows us to calm our sympathetic nervous system and resulting in lowering our stress hormones in the moment.

Surprising link between stress and memory-Elizabeth Cox (2018).

Find Your Inner Gratitude

Situations that we do not plan for happen within our lives. These experiences often leave us feeling a sensation of guilt and holding negative cognitions such a: “I am not good enough, or I should have known better.” Naturally our brains are geared to land within self-critical beliefs.

We need to be cognitively aware of those beliefs and call attention to our gratitude. What is going well? What am I thankful or grateful for? Especially within this overwhelmingly negative moments. This process does not come naturally for us. We need to become aware of the negative thoughts to acknowledge them, and shift into what has this negative situation brought forward for me. In all circumstances there is a seed of positivity, growth, or something to be grateful for.

This process is a practice. Starting off by training ourselves to see the good in everyday life is a fantastic start. At the beginning of each day plant your feet on the ground when you get out of bed; and thinking to yourself of one thing you’re grateful for. This sets the tone of your day. This programs your mindset and shifts your default messages into positive ones.

What are you grateful for today?


We have fully transitioned into the New Year; at this point we have had three months of experience within our newly set routines. This is a helpful moment to reflect back to how we wanted this year to go. Are we following the path that we set out on? Have we taken on a new adventure? Is the direction I am headed reflect where I want to be in 6-12 months from now?

Often times we wait to reflect until the end of a goal or end of a year. Ongoing reflection helps us to maintain our goals more effectively.

Some helpful suggestions are:
a) Set time to ensure you dedicate the space and energy for your self-reflection and accountability.

b) Ask your partner or loved one if they see you following the path you are wanting.

Accountability and reflection are the key components to balance.

Find an equal balance of stabilization in the now, but not obtaining comfort with stagnation.