The Pie Technique is a CBT exercise that can help when you find yourself feeling overly responsible or being hard on yourself. It’s especially useful if you struggle with anxiety, guilt, perfectionism, or self-doubt. Many people automatically assume that when something goes wrong, it's mostly — or entirely — their fault. Thoughts like “I messed everything up”  or “This happened because of me”  can feel very convincing. The Pie Technique helps you slow down and look at the si

Good things are happening around us all the time — we just don’t always notice them. And even when we do, we often move right past them without really taking them in. It might be something small, like flowers blooming in your neighbour’s garden, your favourite song coming on your playlist, a full tank of gas, or finishing a school assignment or project at work. Taking the time to notice small, positive moments can help bring more balance to your mood. Life is rarely all good

Worry Time is a simple, evidence-based technique often used in Cognitive Behaviour Therapy (CBT) to help manage chronic worry. Instead of fighting negative thoughts, Worry Time encourages you to go with the flow and allow your worries to happen in a more intentional way. By scheduling one or more short periods each day to focus on your worries — usually 5 to 30 minutes — you’re better able to focus on other things and avoid spending most of your day worrying. When worries sh

Not all worry is unhelpful. Some worry can actually be productive — it helps you to problem-solve and take action. Other types of worry, however, tend to fuel anxiety and keep you stuck in a loop of overthinking without any action. Learning to tell the difference can be an important part of managing anxiety. Productive worry Productive worry feels more manageable than unproductive worry and often leads to action or solutions. It usually looks like this: The concern is about a

When anxiety shows up, your body naturally shifts into “threat mode.” Breathing often becomes quicker and shallower, your heart rate increases, and muscles tense. You may also notice sensations like dizziness, tingling, numbness, feeling detached, or a sense of breathlessness. Diaphragmatic breathing, sometimes called controlled breathing, helps gently signal to your body that it’s safe to slow down. By calming your breathing, you can reduce anxiety-related symptoms and creat

When anxiety shows up, thoughts can feel overwhelming. Socratic Questioning is a simple Cognitive Behaviour Therapy (CBT) technique for anxiety that helps you slow down and look at your anxious thoughts more clearly, and realistically.  Rather than automatically believing your worries or seeking constant reassurance, this approach teaches you how to gently question your thinking. The goal isn’t positive thinking — it’s gaining perspective, so anxiety feels more manageable. Th