Emotional/Mental Support Resources

The Body Scan Practice

The body scan is a component of mindfulness meditation. Have you tried it?
www.mindful.org

How to Meditate

With the hectic pace and demands of modern life, many people feel stressed and over-worked.
www.how-to-meditate.org

Pregnancy & Infant Loss Network

Pregnancy & Infant Loss Network through Sunnbybrook
www.pailnetwork.sunnybrook.ca

1. MINIRELAXATION EXERCISES

Mini relaxation exercises are focused breathing techniques which help reduce anxiety and tension immediately. You can do them with your eyes open or closed (but make sure that your eyes are open when you are driving!). You can do them any place, at any time; no one will know that you are doing them.

Ways to “do a mini” . . .

Switch over to diaphragmatic breathing; if you are having trouble, try breathing in through your nose and out through your mouth, or take a deep breath. You should feel your stomach rising about an inch as you breathe in and falling about an inch as you breathe out. If this is still difficult for you, lie on your back or on your stomach; you will be more aware of your breathing pattern. Remember, it is impossible to breathe diaphragmatically if you are holding your stomach in! So . . . relax your stomach muscles.

Mini Version 1

Count very slowly to yourself from ten down to zero, one number for each breath. Thus, with the first diaphragmatic breath, you say “ten” to yourself, with the next breath you say “nine,” etc. If you start feeling light-headed or dizzy, slow down the counting. When you get to “zero,” see how you are feeling. If you are feeling better, great! If not, try doing it again.

Mini Version 2

As you inhale, count very slowly up to four; as you exhale, count slowly back down to one. Thus, as you inhale, you say to yourself “one, two, three, four,” as you exhale, you say to yourself “four, three, two, one.” Do this several times.

Good times to do a mini . . .

While stuck in traffic . . . when you are put on “hold” during an important phone call . . . while waiting in your doctor’s waiting room . . . when someone says something which bothers you . . . at all red lights . . . when waiting for a phone call . . . in the dentist’s chair . . . when you feel overwhelmed by what you need to accomplish in the near future . . . while standing in line . . . when in pain . . . etc.

2. TRAINED PROFESSIONALS:

Ray Freebury

Designation – Psychiatrist
Location – One Fertility, Burlington Ontario
Please speak to your physician about a referral

Barbara Burrows

Designation – Psychoanalyst
Services – Recurrent loss and unexplained infertility
Location – 1328 Janina Blvd, Burlington Ontario
Contact – 905-335-8803
www.barbaraburrows.com

Sabreena Chohan

Designation – Clinical and Health Psychologist
Services – Private counselling specializing in infertility and post-partum concerns
Location – 1100 South Serve Rd, Suite 217B, Stoney Creek Ontario
Contact – 289-799-7911
www.drsabreenachohan.ca

Therapy for Lasting Change: January Wilson

Designation – Social Worker
Services – Individual and Couples Therapy. Anxiety and Depression Treatment
Location – 600 Brant Street, Burlington Ontario
Contact – 905-581-7450
January@therapyforlastingchange

Melanie Walker Therapy: Melanie Walker

Designation – Social Worker
Services – Cognitive Behavioural Therapy, Dialectical Behavioral Therapy, Mindfullness, Exposure Therapy
Location – 394 Guelph Line, Burlington Ontario
Contact – 905-483-7502
www.melaniewalker.ca

Peachey Counselling: Stefanie Peachey

Designation – Clinical Social Worker/Therapist
Services – Counselling, Advanced training in trauma (including abuse) and relationships
Location – 440 Elizabeth Street, Unit 302. Burlington Ontario
Contact – 905-599-5934
www.peacheycounselling.ca

Halton Infertility & Pregnancy Support Services: Rebecca Hodson

Designation – Rebecca Hodson
Services – Counselling, Group Support [at ONE Fertility], Fertility Yoga
Contact –
www.hipss.ca