Feeling Stuck in a Cycle of Arguments?

Are conflicts draining your energy and leaving you disconnected from your loved ones or colleagues? You're not alone! Join us for an empowering workshop designed to equip you with the tools to navigate disagreements confidently.

What you'll learn:

1. How to understand your own conflict style

2. Communication techniques to de-escalate situations ️

3. Strategies to manage your emotions during conflict

4. Tools for healthy conflict resolution in all your relationships 

This workshop is perfect for:

1. Parents struggling with teen arguments

2. Couples seeking better communication

3. Individuals navigating workplace conflicts

4. Anyone who wants to build stronger, healthier relationships

Join us on Thursday, May 9th from 6:00-7:30 pm!

Hosted by Nicole Vanderleest, Registered Social Worker, this workshop offers practical insights and strategies to effectively manage conflict with others.

This in-person event is recommended for individuals, couples and parents ages 18+ who are interested in learning more about healthy conflict management tools and is open to both clients and community members.

Limited spots available! Don't miss this opportunity to transform how you approach conflict! Reserve your spot today and take the first step towards healthier relationships.

Facilitated by Alex Duz, Registered Psychotherapist (Qualifying), this two-part, in-person series takes place over the course of two nights: Wednesday, November 8th and Wednesday, November 15th from 7:30-8:45 pm. Tickets are $50 with proceeds going toward our Pay in Kindness Program.

Practices of mindfulness meditation and breathwork can offer immense benefits including stress reduction, improved focus, nervous system regulation, enhanced self awareness, better sleep, increased energy, clarity, and relaxation.

Introducing participants to the basic philosophies of mindfulness meditation and breathwork, this two-night, in-person series offers a space for novice learners to deepen their education and practical skills.

The content and activities covered on November 15th will build upon the foundational skills that were explored and practiced on November 8th. If you are unable to attend both evenings (particularly the first night), we kindly ask that you join us for an event some other time.

While we remain sensitive to the personal journeys of every participant, the philosophies and principles of this series are not inherently trauma-informed. Therefore, this workshop is not recommended for folks that are experiencing PTSD symptoms including high levels of anxiety, panic, flashbacks, dissociation, derealization, depersonalization, and/or psychosis. If you are experiencing high levels of anxiety and/or panic and have difficulty regulating these experiences, this workshop may not be suited to meet your needs.

This is an all-ages, beginner-level series open to both clients and community members.

This in-person workshop series takes place across two nights: Wednesday, October 25th and Wednesday, November 1st, 2023. $50 covers the full fee for both evenings, meaning that participants do not need to buy two separate tickets for each night.

Many people can relate to feeling stuck, whether in their education, their job, their sense of self, their friendships, family or personal relationships. More specifically, we may feel stuck in behavioural patterns that leave us coping with challenging feelings rather than creating a path that is satisfying for us.

In this two-night event, Registered Psychotherapist Daryl Meijer introduces the Acceptance and Commitment Therapy (ACT) Life Map as a means of addressing feelings of stagnation and discontentment.

Open to both clients and community members, this in-person event is recommended for folks ages 18+ who may not only be frustrated in their circumstances but possibly with themselves, who want to show up differently and create a more fulfilling life.

If you are unable to attend both evenings, we kindly ask that you join us for a workshop some other time.

Exhale's stress management workshop aims to offer participants education, practical tools, and support for enhancing their mental well-being, effectively handling stress, and building resilience. Through the promotion of self-care, self-awareness, and emotional regulation, our inclusive workshop strives to encourage a healthier and more balanced approach to overall mental health and specifically, stress management.

Open to both clients and community members, this in-person event is recommended for folks ages 18+ who are interested in learning more about mental wellness and stress management strategies.

To register, please visit: https://www.eventbrite.ca/e/stress-management-workshop-tickets-700432922727?aff=oddtdtcreator

Welcome to our self-care and compassion workshop, where we invite you to embark on a transformative journey of self-discovery and nourishment.

Learning to integrate self-care and compassion into your life fosters a holistic sense of emotional well-being, while also fostering increased empathy, resilience, and coping skills.

In this immersive workshop, Nicole Bird (Student Intern) will explore essential practices and tools to cultivate self-care, fostering compassion for oneself and others.

To register, please visit: https://www.eventbrite.ca/e/self-care-and-compassion-workshop-tickets-673136448237?aff=oddtdtcreator

Open to both clients and community members, this in-person event is recommended for folks ages 18+ who are interested in learning more about self-care and compassion basics.

Facilitated by Claudelle Abdo, Registered Psychotherapist (Qualifying), this two-part, in-person series takes place over the course of two nights: Wednesday, July 12th and Wednesday, July 19th from 6:00-7:30 pm. Tickets are $50 with proceeds going toward our Pay in Kindness Program.

To register, please visit: https://www.eventbrite.ca/e/poetry-workshop-series-tickets-622645789317

Poetry helps us connect with our memories, emotions, and internal experiences. It develops self-awareness and advocacy skills, and helps reconcile our old selves with emerging identities.

Sharing in laughter and tears, this two-part series offers space to connect with others by honoring experiences and ways of expression through poetry.

The content and activities covered on July 19th will build upon the foundational skills that were explored and practiced on July 12th. If you are unable to attend both evenings (particularly the first night), we kindly ask that you join us for an event some other time.

There may be texts or experiences described that open wounds to others, and therefore, this event is suggested for people who are able to ground themselves when witnessing other’s pain, experiences, and stories, as well as willing to share their own. As a reminder, no one is required to share what they create or write, but it is highly encouraged to share at least some parts of your poetry.

This is an adult-only event (18+) and is open to both clients and community members.

Sexual pleasure is a topic that can often be uncomfortable to discuss, and with the abundance of information available, it can feel overwhelming to navigate. Facilitated by Sheila Mirafzal, MSW, RSW, this workshop aims to provide a safe and comfortable space for individuals interested in exploring the world of sex toys, gaining more confidence in communicating their needs and preferences with a partner, or satisfying their curiosity about pleasure in a general sense. If you relate to any of these areas, this workshop might be perfect for you!

Tickets are $30 with proceeds going toward our Pay in Kindness Program.

To register, please visit: https://www.eventbrite.ca/e/637571642947

A safe, fun, and sex positive workshop, participants can look forward to:

• An inclusive conversation on the topics of sexuality, pleasure, communication and consent

• Tips and tricks for sex toy purchase and use for a variety of relational structures and physical abilities

• Trivia and giveaways

• An interactive sex toy exposition

This is an adult-only event (18+) and is open to both clients and community members.
All genders, sexualities and relationship structures (including single folks) are welcome.
This workshop is not suggested for folks that are uncomfortable around the topic of sexuality in a group setting. This is a sex positive space: bring your curiosity and leave judgement at the door.

Losing a loved one can not only feel overwhelming and isolating but there can also be significant stigma and pressure for grievers to "move on". Throughout this workshop, Julia Duz, Registered Psychotherapist (Qualifying) will explore different ways that participants can honour their grief, maintain a connection with their loved one(s), and find coping tools to best support themselves throughout their grieving journey. This workshop will cover topics including coping strategies, maintaining connections, finding support, and much more.

This in-person event is recommended for folks ages 18+ who are experiencing grief due to the death of a loved one.

We do not recommend this workshop for individuals who have experienced non-death-related losses (ex. job loss, relationship loss, loss of identity, etc.) or those who are experiencing anticipatory grief. This workshop is for educational purposes only and is not a substitute for individual or group therapy.

Tickets for our grief and bereavement workshop are $25 each. All proceeds will go toward our Pay in Kindness Program.

To register, please visit: https://www.eventbrite.ca/e/483312810627

Join Exhale Therapy and Hustl+Flow on Saturday, May 28th from 10:30am-2:30pm at Waterloo Town Square for our upcoming community event! 

In honour of Sexual Assault Awareness and Prevention Month, this event aims to raise awareness and donations for sexual violence support centres in the KW region.

This event will include three by-donation flow movement classes at 11am, 12pm and 1pm, food, and raffles with incredible prizes donated by local businesses. 

Flow Movement Pricing:

With a $30 donation, you contribute towards rebalancing access. This option is for those with more than enough financial resources and a desire to support access for others to help rebalance systemic inequality. 

With a $20 donation, you contribute towards fair access. This option is for those with sufficient financial resources and who can pay fair value for their experience. 

With a $10 donation, you contribute towards supported access. This option is for those with limited financial resources who will benefit from access supplemented by the community. 

Lastly, there are limited numbers of FREE spots for those who are unable to financially contribute.  Please reach out to reserve one.

To register for the classes, please click HERE. 100% of proceeds will go directly towards sexual violence support centres in the KW region.

Limited number of slow flow spots available. Please register in advance of the event!

The holiday season is often portrayed as an exciting time filled with joy, laughter, and celebrations with loved ones. While this may be true for some, the holidays are often a stressful time of year that brings unique challenges, pressure and expectations that can often lead to disappointment.

You may find that your family experiences more conflict during this time of year.

The holidays might remind you that you don’t have many friends or family to spend time with, so you might feel more lonely during this time of the year.

You may be wondering how you’re going to manage to buy presents, clean and decorate your home, and cook a fabulous Instagram worthy meal.

You may be struggling to decide what you feel comfortable doing for the holidays during the Covid 19 pandemic.

Family gatherings might mean having to sit in a room with a family member who hurt or abused you.

This could be the first year you are no longer with a partner, or a year where you don’t have custody of your children.

This might also be your first holiday season after the death of a loved one, or a time of the year that reminds you how much you miss them.

Your family may not yet know that you are struggling with your mental health or that you aren’t currently working.

You might be coping with Depression or Seasonal Affective Disorder with the darker, colder days.

For those struggling with food or alcohol, it may be difficult to manage triggers and urges to indulge.

We as a society have this idea of what we think the holidays should look like. The reality is, it doesn’t always look like that. This workshop has been created to acknowledge and honour these difficulties, to encourage you to practice self-compassion, and to provide you with tools and skills to help you to navigate this challenging time. We will discuss different ways to cope, ways to respond to difficult personal questions, and how to be gentle with yourself for doing the best you can.

Please join Rachel Holland, MSW, RSW on Sunday, December 13th at 10:00am -11:30am (virtually)

Entry will be $25 per person and all proceeds will be donated to our Community Christmas to help families in need this holiday season.

Please register as spots are limited.

https://www.eventbrite.ca/e/self-compassion-during-the-holidays-virtual-workshop-tickets-131736099219

For many, the day to day experience of eating can be a challenge, whether we are looking to find balance or stay strong in the face of societal expectations and diet culture. Guilt, shame and panic can all be present in our experience engaging with eating. 

The holidays can often compound these pressures, and introduce anxiety and worry around navigating the plethora of the treats and celebratory meals we may encounter.

If you are worried about navigating these challenges over the holiday season and beyond, you are certainly not alone! 

We are offering two workshops to explore the concept of Mindful eating. Mindful eating is a practice that emphasizes remaining attentive and present while eating. This is in an effort to better understand our emotional experiences as we eat or prepare to eat. It may also guide us in identifying how we are impacted physically, mentally and emotionally when eating. Possessing this knowledge can assist us in finding balance and self-compassion in difficult moments.

We aim to provide insight into skills and knowledge that may help you address your needs and discover a balance that works best for you. Through education, activities and group conversation, you will become acquainted with the concept of mindful eating, while also having the option to share as well as listen to other’s experiences. 

Please note, this workshop will not be giving dieting or medical advice. It may be triggering for some individuals with a history of eating disorders. We will apply a trauma-informed approach to this workshop, ensuring each attendee feels as comfortable as possible.

If gaining more insight into mindful eating and your own personal experience sounds of interest to you, please join us on Sunday, December 6th at either 10:00am (virtually) or 1:00pm (virtually) for a 1-hour workshop on Mindful eating.

Entry will be $25 per person and all proceeds will be donated to the PAY IN KINDNESS PROGRAM, providing free therapy for those in need.

Non-perishable items will be accepted and donated as well.

Please register as spots are limited.

https://www.eventbrite.ca/e/mindful-eating-virtual-tickets-129354247035

Do you find yourself drinking more alcohol than you had initially intended? Do you associate alcohol with normal activities like eating dinner or socializing with friends? Do you ever notice feelings of anxiety, shame, or guilt after a night of unexpected heavy drinking? Do you find yourself reaching for a drink as a way of relieving stress? If you do, you’re not alone! Nowadays, it may seem like alcohol is one of the few (and quickest) sources of pleasure, distraction, or relief from the daily stressors of life. However, you might find that your relationship with alcohol might be getting in the way of your mental health and well being.

Alcohol consumption has become so normalized in our culture and society. Having a champagne toast, going out for happy hour, and new trends like “wine mom culture”, are all examples of how ingrained and normalized consuming alcohol has become. However, when we have these cultural norms, we stop asking questions about what’s actually going on below the surface. These norms make it easier for us to mindlessly reach for a drink and create the illusion that a life without alcohol, or with moderate alcohol consumption, is unattainable or even joyless.

If you find yourself questioning or concerned about your relationship with alcohol and anticipate that this holiday season might be stressful or challenging for you, this workshop on mindful drinking is for you! Mindful drinking represents a cultural counter-movement to excessive drinking. It is a new concept that aims to apply mindful approaches to consuming alcohol as opposed to total restriction. If you are looking to create a healthier relationship with alcohol, but don’t feel like completely giving up drinking, this workshop will set you up with the education, tools, and skills to help you achieve a more balanced relationship with alcohol and improve your mental health and wellness in the process.

Please note, this workshop is not suitable for individuals who have alcohol use disorder or who use alcohol as a coping mechanism for mental health issues. For those of you who feel like you may need a little more support regarding alcohol use, please feel free to email me at alexandra@exhaletherapy.ca. Please know that you are not alone in your experience, you are doing the best you can, and that I am here to support you along your journey.

Alexandra Duz will be running two workshops on November 22nd, one in-person and one virtual. She will provide individuals with the tools to incorporate mindful drinking around the holidays and in their everyday lives.

Entry will be $25 per person and all proceeds will be donated to the PAY IN KINDNESS PROGRAM, providing free therapy for those in need.

Non-perishable items will be accepted and donated as well.

Please register as spots are limited.

Virtual Registration Link - https://www.eventbrite.ca/e/intro-to-mindful-drinking-virtual-workshop-tickets-128884014557

Hosting mental health professionals and inspiring community members from all walks of life, Time to Exhale offers a shame-free space for tough conversations about emotional and mental wellness. From trauma and loss to achievement and joy, we’re here to discuss every part of the human experience and remind our listeners that mental wellness is more than just a catchphrase, it’s a way of life. So get ready to pause, reflect, and exhale, because the next thirty minutes are reserved for you!

https://open.spotify.com/show/18SPOXatLOJLmbzvxv9FNP?si=1OtSb7uoQpObFNE2FcCQDg

The holiday season can bring a full range of emotions, both good and bad. There can be joy, happiness, and fun honoring those we love in our life. It is also a time where we grieve those we’ve lost and have to cope with stress from the financial burden of the season. Both of these make sense and can even co-occur. If you or someone you know is struggling with the upcoming holiday season and could use some skills to get through this difficult time Exhale Therapy has the group for you!

Alyssa Durbin is running a group skill-based therapy session on Sunday December 22, 2019 at 1pm which will give individuals the tools needed to cope with emotions over the holidays using Dialectical Behavioural Therapy strategies. Topics covered will include distress tolerance techniques, emotion regulation and interpersonal effectiveness skills.

Entry by donation and all proceeds will be donated to both Ray of Hope to pay for warm meals over the holiday season for those who are in need.

Non-perishable items will be accepted and donated as well.

Please register as spots are limited.

Burnout is the result of emotional, physical and/or mental exhaustion caused by excessive and prolonged stress. It can leave you feeling overwhelmed, exhausted, emotionally drained and physically unwell.

Experiences of burnout are amplified during the holidays because of the extra demands that come with the season. 1 in 3 individuals endure ‘Holiday Burnout’ before December 25. This means that by the time the holidays roll around they’re already exhausted, overwhelmed, and over-stressed, which makes it hard to enjoy the festivities.

If you’ve experienced burnout around the holidays or are already feeling the mounting stress of the season, join Aleta Wilson for a group workshop to learn more about managing expectations, relationships, responsibilities and stressors during the holidays to avoid burnout.

In this workshop you’ll learn about the 12 stages of burnout and leave with practical tools and mindfulness resources to manage stress, avoid burnout and make the holiday season more enjoyable.

Entry by either monetary donation or Non-perishable items. All proceeds will be donated to a local charity.

Please register as spots are limited.

The holiday season can be a joyous AND stressful time of year. Romanticized notions of what the holiday should look like are difficult to avoid, and often set us up to feel extra pressure, and to set unrealistic expectations.

We often move into this time of year with these romanticized notions looming large, and don’t really take the time to make a more grounded plan for how we would like to show up for ourselves and others during the holiday season.

It doesn’t have to be this way. Setting clear and reasonable goals grounded in your values, focusing on strategies to enhance emotional awareness and regulation, and viewing things through a more self-compassionate lens, can all help you in navigating interactions among family, friends, and others during the holidays and beyond. In this workshop, we will discuss different strategies to help you stay grounded in your values and more mindful about the ways you engage with yourself and others.

Entry by either monetary donation or Non-perishable items. All proceeds will be donated to a local charity.

Please register as spots are limited.

Do you own your own business or are you looking to start one? Running your own business can leave you looking for a new support group - join us for a fun night out to connect with like-minded women! 

We have curated an evening with a panel discussion from some amazing local women entrepreneurs about how they got started, went from side-hustle to full-time grind & more. There will be mocktails, snacks, swag bags & a chance to mingle with other Girlpreneurs. 

7:00 PM Arrive at The Girl Floral & grab a drink!

7:30 PM Panel Discussion led by Sam Weber - your favourite local thrifter with the best puns for captions. Follow her on Instagram @samchabv

8:00 PM Mix & Mingle 

Panelists:

Neha Choudhary from Rebel & Rhye - a boutique digital marketing agency co-founded by Neha & Trish Manrique. From Digital to Print, Rebel and Rhye provides a variety of services to cater to your needs. They have partnered with many local businesses to increase their web presence and are experts in content creation, PR pitches, web design & more. @rebelandrhye

Dajana Beckman from Exhale Therapy - a wellness space for therapy in Kitchener-Waterloo. Exhale began with Dajana's desire to create a welcoming, non-judgemental, and warm space for people to release expectations, find inspiration and gain knowledge to become their true authentic self. @exhaletherapy

Sarah Nagus - owner of Bumblebabee Boutique, a children's boutique located in downtown Cambridge. Sarah moved to Cambridge after graduating from Western University and decided the entrepreneur life was for her. She hopes to serve the community by bringing in high quality Canadian & imported goods. @bumblebabeeboutique

Sarah White - owner of The Girl Floral Boutique and creator of The Girlpreneur. The Girl Floral is a Lifestyle Boutique located in downtown Cambridge carrying pretty things to put a smile on your face. Sarah brings her background in Fashion Business & Floral Design to curate clothing, accessories, gifts, as well as daily and wedding floral designs. The Girlpreneur was created out of Sarah's desire to connect women in business, offering tips on how to start your own business. @thegirlfloral @thegirlpreneur_

Can't wait to see you there! *tickets are non-refundable*

Get your tickets here https://thegirlfloral.ca/products/the-girlpreneur-networking-night

Giving birth is one of the most life-changing events you will experience and with that comes a lot to process. It can be common to see labour and birth as the main event but really, it's the launching point. 

As a result, adjusting to parenthood and processing the birth of your baby can feel overwhelming. You can imagine the transition and try to prepare but so much of it is new and unexpected. There is no blueprint or rulebook, so having mental health support and a safe place to process it all can be incredibly helpful and healing.

This workshop has been designed by Aleta Wilson, BSW, RSW for parents in the postpartum period. It is for all birth experiences, all birth outcomes, and is a safe space to talk about adjusting to parenthood. 

Approximately 1 in 7 new mothers struggle with their mental health. These statistics show that there needs to be more open conversation about maternal mental health. In this workshop, we will have an open conversation about signs of baby blues and various postpartum mental health struggles including postpartum depression and anxiety to help you feel informed and empowered. 

Struggling with mental health in the postpartum period does not mean that you are a bad parent, it means that you are human and experiencing a very real and common response to this time of transition. 

About Aleta!

Aleta is a birth doula, registered social worker with Advanced Perinatal Mental Health Psychotherapy Training through Postpartum Support International. After becoming a doula, she noticed the lack of mental health support for people and families through conception, pregnancy, birth and the transition into parenthood, so she went back to school to become a social worker.

She believes that isolation and lack of support during this stage of life is a leading cause of perinatal mental health struggles. Her goal is to reduce the isolation and stigma experienced in new parenthood and provide unique, trauma-informed perinatal counselling services that help her clients feel supported, empowered, informed and connected to community resources.

Please Join Aleta and Exhale Therapy for a workshop at Play A Latte Café on November 6th at 10am. Little ones are welcome and tickets are $10 per adult.

Spots are limited and all proceeds will be donated to Monica Place.

For tickets click here.

Dear Body.

You were never a problem. There is nothing wrong with your size, your curves, your scars, your flaws,  your stretch marks or you.

You are beautiful. You are worthy.

Now read that again and a few more times after that. Do you believe it yet?

Our body love workshop will provide you with the tools and knowledge to challenge your thoughts, love your body and connect with yourself on a deeper level.

Alyssa specializes in eating disorders and her passion is to help everyone truly see their worth, love the skin their in and feel empowered by their own body.

Following the talk portion of the workshop, Ariana will guide you through a beautiful 45-minute slow flow yoga. Allowing yourself to listen and feel your body, mind and soul connect. If you haven't been to one of her classes, this is a must! 

Spots are limited and all proceeds will be donated to the Waterloo Wellington Eating Disorder Coalition.

Alyssa is a psychotherapist in the eating disorder field. She's spent several years working with both woman and men to empower themselves through teaching them ways to love their mind, body and soul. She's a firm believer that everybody is ok exactly the way it is, but what can always be improved is how we perceive it and treat it. There are people in Alyssa's life who she loves dearly and she witnesses them shaming their bodies. This is devastating for her to witness because she loves them so deeply. This is why she does what she does. Please join us for this workshop as it is her mission to have you feel empowered in your own body! You deserve this!

COST: $15

All proceeds will be donated to the Waterloo Wellington Eating Disorder Coalition.

https://hustlandflow.zingfit.com/reserve/index.cfm?action=Workshop.events#events989975361456440628

WHO KNEW SEX EDUCATION COULD BE THIS FUN?!

This is a sex-positive, interactive, hands-off workshop, for women of all ages and abilities who want to learn more about their bodies, feel comfortable in their skin, and want to enhance their sexual pleasure.

This 1.5-hour experience is filled with product demonstration, intimacy enhancers and exercises, and communication tips.

ORGANIZER: Jessica Crowe, MSW, RSW, certified sexologist

LOCATION: Exhale Therapy, 944 King St. W, Kitchener

COST: $35 per person

Don't be shy- bring a friend and save! 2 for $60.

https://www.eventbrite.ca/e/mocktails-cock-tales-tickets-73450144359