PERSONAL BILL OF RIGHTS

 

1. I have the right to ask for what I need.

2. I have the right to say no to requests or demands I can’t meet.

3. I have the right to express my feelings, both positive and negative.

4. I have the right to make mistakes and not have to be perfect.

5. I have the right to change my mind.

6. I have the right to follow my own values and standards.

7. I have the right to say no to anything when I feel I am not ready, it is unsafe, or it violates my values.

8. I have the right to determine my own priorities.

9. I have the right not to be responsible for others’ behavior, actions, feelings, or problems.

10.I have the right to expect honesty from others.

11.I have the right to be angry at someone I love.

12.I have the right to be uniquely myself.

13.I have the right to feel scared and say “I’m afraid.”

14.I have the right to say “I don’t know.

15.I have the right not to give excuses or reasons for my behavior.

16.I have the right to make decisions based on my feelings.

17.I have the right to my own needs for personal space and time.

18.I have the right to be playful and frivolous.

19.I have the right to be healthier than those around me.

20.I have the right to be in a non-abusive environment.

21.I have the right to make friends and be comfortable around people.

22.I have the right to change and grow.

23.I have the right to have my needs and wants respected by others.

24.I have the right to be treated with dignity and respect.

25.I have the right to be happy.

Bourne, E. J. (2005). The Anxiety & Phobia Workbook, 4th Edition. Oakland, CA: New Harbinger Publications.

Coping Thoughts

 “Mistakes happen; nobody’s perfect.”

“This situation won’t last forever.”

“I’ve already been through many other painful experiences, and I’ve survived.”

“This too shall pass.”

“My feelings are like a wave that comes and goes.”

“My feelings make me uncomfortable right now, but I can accept them.”

“I can be anxious and still deal with the situation.”

“I’m strong enough to handle what’s happening to me right now.”

“This is an opportunity for me to learn how to cope with my fears.”

“I can ride this out and not let it get to me.”

“I can take all the time I need right now to let go and relax.”

“I’ve survived other situations like this before, and I’ll survive this one too.”

“My anxiety/fear/sadness won’t kill me; it just doesn’t feel good right now.”

“These are just my feelings right now, and eventually they’ll go away.”

“It’s OK to feel sad/anxious/afraid sometimes.”

“My thoughts don’t control my life; I do.”

“I can think different thoughts if I want to.”

“I’m safe right now.”

“So what?”

“This situation sucks, but it’s only temporary.”

“I’m strong and I can deal with this.”

Self Love

 Step #1: Step BACK

Learn to move from being “in” a situation, to being an “observer” of a situation. We have been programmed at an early age to be reactive, so we need to step back to open up opportunity to see a situation from a new perspective.  When you can see a new perspective, you are likely to create more choices and possibilities. Be patient and give yourself as much time as needed to step back and process what you are feeling before you react.

 

Step #2: Let Go

Transformation is a continual process of letting go. This step is all about giving you a way to release old beliefs and create new ones. You will know that you have worked through Step #1 when you begin to feel an acceptance of being able to “Let Go” of whatever situation is happening that is or has caused your unwanted feelings. How you can “Let Go” is to be able to put the situation on a shelf to visit at a later time or to be able to “Let Go” of the situation permanently…you will know you are ready to “Let Go” when you start to be able to allow peaceful feelings to appear within the situation. This is a huge step and at times takes requires a lot of time and patience from yourself to yourself to achieve. Being able to forgive, heals our heart and allows us to let go.

Step #3 Say Yes to Self

This step is about anchoring in new beliefs that reflect your true self now.  Once we’ve let go of the dysfunctional beliefs that no longer serve us, we get to choose what we want to believe and who we want to be. At this stage of your evolution, we get to decide what’s true about you, your life, your word now.

 

Step #4 Take Empowered Action

When you feel completely grounded in yourself and your truth, you are in a perfect place to take empowered action. Why is “empowered action” specifically important?  If you’re taking action from a place of fear, “not enough-ness”, doubt, confusion, or worry, then you aren’t coming from an empowered place. The reason that “Take Empowered Action” is not the first step of the transformation is because we are not usually in a place of empowerment until we have the proper tools in place to do so. You now have the tools to confidently feel your power and keep your power. This is a power you knew was inside of you and you now can identify with it as your own. It is important to honor this power, nourish this power, and show this power gratitude by constantly making sure it is present in your life.

 

Step #5 Accountability

Accountability makes success inevitable.  Surround yourself with people who have the belief systems and outcomes that you want to have. When you surround yourself with an extraordinary community of people who are also working on themselves and have the same values you begin to create the conditions for inevitable success that you need so you can have access to a wider range of experiences and choices available to you while being naturally supported by people that want help and watch you succeed.

Transformation and Taking Action Affirmations:

1) I put action behind my goals every single day.

2) I take massive action towards my goals without fear.

3) Progress over perfection.

4) I take action without doubt when a new idea comes to me.

5) I never break a promise to myself.

6) I do not allow distractions to impede my progress.

7) I am committed and focused.

8) I accept full responsibility for my results.

9) I accept full responsibility for my actions.

10) I will make enough time every day to do the things I want to.

11) I confidently step towards new things.

12) I am in charge of my life.

13) I confidently take action without needing all the information.

14) I am a doer who takes actions and gets things done.

15) I have the courage I need to live my dreams.

16) I lead my day with purpose, passion, and powerful action.

17) Done is better than perfect.

18) There is no such thing as failure, only learning.

19) I embrace mistakes as they help me learn where I need to go next.

20) I run through fear with a smile on my face.

21) I know exactly what to do to achieve the goals I have in life.

22) I offered my best actions today towards my goals.

23) I have everything within me and the tools I need to achieve the goals I have.

24) Every action I take increases my motivation.

Top 8 reasons to journal:

 1) Keep your thoughts organized…You can record daily events, thoughts and feelings about certain experiences or opinions. Like a diary, it is so wonderful to be able to go back and rediscover and enjoy certain thoughts and experiences over again.

2) Improve your writing…Start writing your thoughts in a journal…the more you write the more your writing improves!

3) Set & achieve goals…A journal is a good place to write an achieve ambitions, goals, and aspirations. You can monitor your progress and feel motivated to continue to focus on your next milestone!

4) Recording ideas…you can record all your ideas in one place anytime and anywhere. You can revisit these ideas later to look for new links, form conclusions and get fresh ideas.

5) Relieve stress…it helps you to “brain-dump” your anxieties, and frustrations and pains on a journal. This can help you reduce and release any stress which you have accumulated overtime. A safe place and a good way to relieve stress is to write a conscience stream of your feeling and stressors in your journal. Overall, expressing yourself in a diary is a good way to free up any tensions that prevent you from being happy.

6) Allow yourself to reflect…Our fast-paced lives can become even more hectic as we start shouldering on more responsibility, making us feel the pressure as others place high expectations on us. It helps us to keep from getting frenzied when we get caught up with day-to-day stressors. We can look back at a journal and think about how we have changed and what we can do to improve ourselves.

7) Boost your memory…Your brain is likely to store information that you have written down in your diary. Your brain will make stronger connections with the information you have learnt after you write them down in a diary/journal making it easier for you to recall in the future too!

8) Inspire Creativity…It’s a great way to unleash your creativity. Everyone has the potential to be creative, just that most of us haven’t discovered it yet. Your journal is the best place to start exploring your inner creativity. Write down anything that comes to your mind. Let your imagination run wild and record it in a journal.

Gratitude and Self Love Affirmations:

1) I experience gratitude whenever possible

2) I express gratitude whenever possible

3) I am grateful for the loving relationships in my life

4) I am grateful for my health

5) Being in a state of gratitude makes me feel good

6) I am grateful for my healthy body and mind

7) I am worthy

8) I am full of self-love

9) I am beautiful, both inside and out

10) I love myself

11) I honor myself

12) I take deep breaths full of gratitude and self-love

13) I speak kindly to myself

14) I can look into my eyes in the mirror and see beauty

15) I believe that I deserve anything I want

16) I believe that my dreams can come true

17) I am a work in progress, and that is ok

18) I exude positive energy

19) My positivity is contagious to those around me

20) I am grateful to be alive

21) I am unique

22) I am enough

23) I am grateful to see the potential I have

24) I have the potential to do anything I set my mind to

Self Love Affirmations

 1) I am letting go of all resistance.

2) I am forgiving and letting go of my mistakes.

3) I am healing little by little and there is no rush.

4) I am trusting of the journey.

5) I am grateful for this beautiful, healthy body that I have.

6) I am now lovingly releasing all blockages that have manifested in my

body.

7) I am aware that my body knows exactly what to do in order to heal

itself.

8) I am grateful for my body and every amazing thing it can do.

9) I am sending love and light to every organ in my body.

10) I am willing to see things differently.

11) I allow myself to give and receive love.

12) I am kind to myself and others.

13) I believe in my ability to manifest happiness and healing.

14) I am becoming happier every day.

15) The love that I feel for myself and others is beyond words.

16) I practice being at peace when other people are agitated.

17) Nothing will stand in my way at being at peace.

18) I learn to love myself unconditionally, more and more every day.

19) I give myself the gift of freedom to move with joy into the future.

20) I am the master of my world.

21) I move into the future with joy and enthusiasm.

22) I am a priority in my life.

23) I choose thoughts that feel like love to me.

24) I am worthy.

25) I am grateful to be alive, and thankful for my body.

26) It’s ok if all I did today was breathe.

27) I am a good person.

28) I am love.

29) I am happiness

30) I am complete.

Mental Health Resources

Community Supports

- Halton Region – Mental Health Resources (for Everyone, Children/Youth, Young Adults, Parents, Older Adults, Caregivers, Workplaces, Health Care Workers) https://www.halton.ca/For-Residents/Public-Health/Mental-Health

- Canadian Mental Health Association (CMHA) – Halton https://halton.cmha.ca/news/free-walk-in-

counselling/

- Centre for Addiction and Mental Health (CAMH) – Halton http://www.camh.ca/en/health-info/mental-

health-and-covid-19

- Halton Mental Health Resource Guide from CMHA: https://www.haltonpolice.ca/en/staying-

safe/resources/Documents/CMHA_Halton_mental-health-resource-guide_v7_6-25x15_web.pdf

- The Women’s Centre of Halton (+ our resource directory services)

https://thewomenscentreofhalton.com/

- FREE PSYCHOTHERAPY PROGRAM: Ontario Structured Psychotherapy (OSP) Program -

https://www.theroyal.ca/osp

o Available at: Joseph Brant Hospital (JBH), Burlington Family Health Team (BFHT), Thrive Group,

Burlington Ontario Health Team and Canadian Mental Health Association

§ Search for OSP and individual hospital/clinic names for more info

Private Practice

- Psychology Today, a tool to find a therapist and customize your search range (expertise, price,

location, etc) https://www.psychologytoday.com/ca

- Askforhelptoday, a tool created by the Ontario Psychological Association that matches you with a

therapist in 24-48 hours https://askforhelptoday.ca/

- Findasocialworker, a website to find social workers in private practice (use with caution, seems a little

sketchy but the link is verified by the College of Social Workers) https://askforhelptoday.ca/

- Tip: I would encourage you to reach out to any therapists in private practice through the practice

itself, and be specific about what you’re looking for and with whom.

- Note: I do not encourage BetterHelp or online therapy through apps/third parties (not direct

clinics/therapists). Although they may have qualified clinicians the process can be stressful and local

therapists will give you better quality of care and guarantee. That said, it is still an adequate way to

receive support and is sometimes more affordable.

Hospitals

- Halton Healthcare Mental Health https://www.haltonhealthcare.on.ca/services_/28763/t28545-

mental-health

- Outpatient clinics and services include:

o Urgent Care Clinic

o Mental health day program

o Early psychosis intervention program

o Eating disorders

o Psychotherapy services for depression, anxiety and concurrent disorders

o Psychiatric consultation and short-term support

o Community case management

o Medication clinic

o Addiction medicine clinic

Parents, Caregivers, Youth (from Halton.ca)

• Anxiety Canada(external link)

Resource to increase awareness about anxiety disorders; promote education of the general public,

affected persons and healthcare providers; and increase access to evidence-based resources and

treatments.

• Children’s Mental Health Ontario(external link)

Organization that provides resources and information on mental health issues that affect children.

Teacher and parent resources are also available.

• The New Mentality(external link)

Youth-led initiative that focuses on youth engagement and advocacy for mental health across Ontario.

• Family Care Centre(external link)

A resource hub for parents and caregivers of children and youth with mental illness by Children’s

Mental Health Ontario and Parents for Children’s Mental Health.

• The Psychology Foundation of Canada (external link)

Organization that provides online resources and publications on emotional well-being. Offers speaker

presentations and lunch and learns that support workplace mental health.

• Kids Mental Health(external link)

An organization that aims to support parents and professionals learn and understand mental health by

providing informational articles and guides.

• School Mental Health Ontario – Parents and Caregivers(external link)

Provides resources for parents and caregivers on children’s mental health.

• Mental Health Literacy(external link)

Provides evidence-based teen mental health tools and resources for parents, teens, educators and

health professionals to enhance the understanding of adolescent mental health and mental disorders.

• Mind Your Mind (external link)

Interactive website created by youth for youth. Designed to reduce the stigma associated with mental

illness and increase access and use of community support, both professional and peer-based.

- Youth Services in Halton https://www.halton.ca/For-Residents/Youth/Youth-Services-in-Halton

Crisis Response

- Distress Centre Halton

o Oakville: 905-849-4541

North Halton: 905-877-1211

Burlington: 905-681-1488

- COAST - 1-877-825-9011

- ROCK https://rockonline.ca/

7 PIllars of Resilience

 

Breathe Oakville: Community Meditation & Affirmation Series-FREE

 

Queen Elizabeth Park Community and Cultural Centre

2302 Bridge Road Oakville, ON L6L 2G6

Calm your mind, connect your heart. 

Join our guided meditations & affirmations for peace, clarity, and community.

About this event

Breathe Oakville: Community Meditation & Affirmation Series

Breathe Oakville is a heart-centered community gathering designed to help you pause, realign, and reconnect with your inner calm. Each session blends guided meditation, affirmations, and gentle energy work to restore balance and clarity.

Led by Sandeep Kaur Dhaliwal of Intuitive Healing 777, this series offers a nurturing space to release stress, cultivate mindfulness, and strengthen your connection to self and spirit. Whether you’re new to meditation or deepening your practice, you’ll leave feeling grounded, uplifted, and renewed.

✨ Experience peaceful breathwork

💫 Awaken positive energy through affirmations

🌿 Build community through shared healing

Open to all — come as you are and breathe with us.

RSVP here to save your spot:

https://www.eventbrite.ca/e/breathe-oakville-community-meditation-affirmation-series-tickets-1779060721509?utm_experiment=test_share_listing&aff=ebdsshios&sg=212f58f5dc410a630fa91e26bd75e76d1333c11f54a62d8acb61777e56b8266753f147b090cdd45a9af797a29bb27787d589d5c8f61d7ecc8627c27cdfd984cd12c7bef6d76fbdf55ab89b0b45

Self-Care (taken from CMHA Halton)

 Benefits of Self-Care

When you truly care for yourself, exercising all the discipline that requires, you

are actually in a much stronger place to give of yourself to those around you. You

will be a happier, a more grateful person

 Self-Care reduces the negative effects of stress

 Healthy and consistent Nourishing activities are essential to improved mood

and reduced anxiety

 Builds the Resilience Muscle

Key Facts about Self-Care

 is any activity that we deliberately do to nourish our mental, physical and

emotional health

 The act of Self- Care involves meeting your own basic needs

 It’s making the commitment to stay healthy and balanced as a regular

practice.

 It’s a deep and personal understanding of your priorities, and a respect for

yourself.

Self-Care is a Discipline

 It takes discipline to do the things that are good for us instead of what

feels good in the moment.

 It takes discipline to take complete responsibility for our own well-being. .

 Plan can be Daily, weekly or monthly this is how change happens

A self-care plan can help you enhance your health and wellbeing and manage

your stress,

 Learn to identify activities and practices that support your wellbeing

 develop your self-care plan

 put your self-care plan into action

Basic Self Care Plan

Obstacles

 What are your current beliefs around self-care?

 What gets in the way of you taking steps to take care of yourself?

Types of Self-Care

I am my own responsibility

• https://youtu.be/w0iVTQS8ftg

Dealing with Anxiety (taken from CMHA Halton)

 Understanding Your Anxiety

◦ arming yourself with key facts and general

information will be the first step in creating a

plan of action for managing problematic

anxiety. 

◦ Anxiety is normal and adaptive. . Everyone

experiences anxiety from time to time. Anxiety is our

internal alarm system.

◦ It alerts us to potential threats, protects us

from danger and helps us reach important

goals. 

◦ Anxiety can take over.

◦  Although anxiety is normal and adaptive, for some

people it can take over their lives. If you’re

constantly feeling anxious, worried, or on edge.

◦ We avoid daily activities, work, or socializing

because you’re too scared, anxiety has become a

problem.

◦ Think of anxiety like fog: if it covers everything,

makes it hard to see, stops you from doing what you

usually do, and generally gets in the way, then it’s

become a problem.

◦ In small amounts we can maneuver through the fog

and get to our destination, but when the fog is so

thick we’re “stuck” it’s time to take action!

◦ When we experience anxiety, it triggers our

“fight-flight-freeze” response, and prepares our

body to react. (Peer shared Fawning/Appease

response – we don’t want to rock the boat)

◦ For if our heart beats faster to pump blood to our

muscles, so we have the energy to run away or

fight off danger.

◦ We need some anxiety. Without it, we would not

survive.

◦ Anxiety isn’t dangerous. Although anxiety feels

uncomfortable, it’s temporary and will eventually

decrease.

◦ The body sensations we experience when we’re

anxious, are designed to keep us safe.

Check out the website for all the peer support workshops

and drop-in groups – all over zoom

https://halton.cmha.ca/peer-support/

Call-In Counselling at CMHA 289-291-5396

Tolerating Uncertainty 

https://youtu.be/mIRkYljN_tA

Guided Meditation -

https://www.youtube.com/watch?v=OcbN7vbIrGs

Neuroplasticity video on youtube

https://www.youtube.com/watch?v=ELpfYCZa87g

 Anxiety disorders are the most common mental illness in Canada.

 Approximately 12% of Canadians will experience an anxiety disorder in their lifetime, with the

most common being Specific and Social Phobias.

 Perfectionism, Avoidance and Negative Self-Talk are big contributors to anxiety

 We do not all experience /respond to anxiety the same way

 Anxiety can be reduced either by;

o decreasing your Perception of danger or

o Increasing your confidence in the Ability to Cope with (Person, Place, Situation)

Perception

 Perception is the meaning we make of different information that comes in, based on how we are

looking at it.

 Different people perceive reality in different ways based on their interpretations.

 Thinking is working with our perceptions in different ways based on our needs and goals.

 Perception is influenced by, thoughts, beliefs, experiences), habits, values

Perfectionism

• The relentless striving for extremely high standards (for yourself and/or others) that are

personally demanding

• Typically, to an outsider the standards are considered to be unreasonable given the circumstances

• Judging your self-worth based largely on your ability to strive for and achieve such unrelenting

standards.

• Perfectionism can fuel Procrastination == A LOT of DISTRESS

Procrastination is and is not

• Procrastination is an issue around managing our emotions;

anxiety, insecurity, frustration, self-doubt, resentment

• Procrastination is not a unique character flaw

• Procrastination is not about our inability to manage time

• Procrastination is not about laziness

How to Escape from Depression - Michael Beckwith

https://youtube.com/shorts/HvCGxj2w8Ok?si=Lb7oSnaESgKOgiQ7

Trauma and the nervous system: a polyvagal perspective

https://www.youtube.com/watch?v=uH5JQDAqA8E

Self-Esteem Activities

The Living Tree – Roots  

May Bleeker has a website with amazing activities for building self-esteem (6 March 2009). 

She has an activity called “The Living Tree”. 

Head over to the website to take a look:  Self Esteem Exercises: Living Tree Self Awareness Activity (doorway-to-self-esteem.com) 

https://www.doorway-to-self-esteem.com/self-esteem-exercises.html

May Bleeker recommends on her website that you may want to consider working on this activity with a therapist. It’s an activity that is meant to increase your self-awareness.  

You’ll need: • Sheet of paper  • Markers, pencils, crayons, etc. 

If once you explore this activity and think it will be a good fit for you to do (either by yourself, with a therapist, or with a support person) then start by drawing the trunk of your tree and focus this week on just “the roots”. 

Mind, Body and Soul Gratitude  

Using either a calendar or journal, write down one thing that makes you smile, happy or laugh each day. 

Be as creative you would like to (i.e. write one word, a sentence, draw a picture, etc.)  

The ABC’s of YOU 

You’ll need: • Sheet of paper  • Markers, pencils, crayons, etc. 

Write out the entire alphabet. 

List a quality about yourself that you like for each letter of the alphabet.  

The Women's Centre of Halton

Need someone to talk to?

Our free Peer Support service is run by trained volunteers who are here to listen with empathy, understanding and no judgment.

Whether you’re facing change, stress, loss, or just need to share what’s on your mind, our team is here for you

Your voice deserves to be heard, and we believe healing often begins with a single conversation.

Call us today at 905-847-5520 or drop by

In-person or remote, connect however it feels right for you

Capillary Wave Community for Women Oct 28th & Oct 30th 2025-Burlington (FREE)

 

A sanctuary for healing. A catalyst for change. A home for your whole self.

Capillary Wave Community for Women is more than just a support network—it is a sacred space for women to reclaim their stories, reconnect with their truth, and rise into the fullness of who they are.

If you know of anyone that may be interested in joining our Capillary Wave Community for Women, please feel free to share this link~

New Membership~

https://www.zeffy.com/en-CA/ticketing/capillary-wave-community-for-women-membership

For those who are already members here are the links for this weeks meetings:

Tuesday In-Person Support Group~

To Register-

https://www.zeffy.com/en-CA/ticketing/womens-group-tuesdays--2025

Thursday In-Person Support Group is Back!!

Thursday In-Person Support Group~

To Register-

https://www.zeffy.com/en-CA/ticketing/womens-group-thursdays--2025

We have some FREE workshops coming up and available to you all. 

Please keep in mind that these workshops are co-ed. 

Everything Money & Peace of Mind~

Managing money doesn't have to be stressful. Everything Money & Peace of Mind is a practical and empowering workshop designed to help you take control of your finances and create a foundation for lasting security. 

Whether you're looking to pay down debt, grow your savings, plan for retirement, or simply feel confident about where your money is going, this workshop will give you the tools, strategies, and mindset to make it happen.

This workshop will also be highlighting the importance of life insurance-how it protects your loved ones, provides long-term security, and brings true peace of mind. 

To Register~

https://www.zeffy.com/en-CA/ticketing/everything-money-and-peace-of-mind

Life Changes-Caring for Elderly Parents~

Navigating the shift to caring for aging parents can feel overwhelming. This workshop offers practical guidance, emotional support and resources to help you balance your responsibilities, plan for the future, and approach this life change with confidence and compassion.

To Register~

https://www.zeffy.com/en-CA/ticketing/life-changes-caring-for-elderly-parents