https://www.creativehorizon.ca/blog daily 0.75 2026-05-27 https://www.creativehorizon.ca/blog/anxiety-isnt-the-enemy monthly 0.5 2026-05-27 https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779862026915-413H0JPBUKMXSBFB637P/Diaphragmatic+breathing Blog - Anxiety isn’t the enemy you think it is - Diaphragmatic breathing Diaphragmatic breathing Slow, belly-centred breathing activates the parasympathetic nervous system — the body’s built-in brake. Try inhaling for 4 counts, holding for 2, exhaling for 6. Even three cycles shifts the body out of threat mode. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779862500544-23X5WECC35SWZR2RQJBY/unsplash-image-dQlmsho6cc8.jpg Blog - Anxiety isn’t the enemy you think it is - Progressive muscle relaxation Systematically tensing and releasing muscle groups from feet to face teaches the body to distinguish tension from ease — and gives the restless anxious energy somewhere to go. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779863106022-3ZXR127COPN0JI81N0JC/unsplash-image-fMD_Cru6OTk.jpg Blog - Anxiety isn’t the enemy you think it is - Scheduled worry time Contain worry by designating 15–20 minutes per day as the only time you’ll engage with anxious thoughts. When worries arise outside that window, note them and redirect. This prevents all-day rumination. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779863431699-1K39LWD87VTO756C2A3H/unsplash-image-ij4N2Ykns0E.jpg Blog - Anxiety isn’t the enemy you think it is - Journaling Externalizing worry onto paper reduces its cognitive load. Try a simple ‘brain dump’ before bed, or structured prompts: What am I worried about? What’s within my control? What would I tell a friend in this situation? https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779862393783-W8NITGCEEKJUB2OG1J7T/unsplash-image-uC7MeEYA97o.jpg Blog - Anxiety isn’t the enemy you think it is - Grounding: the 5-4-3-2-1 method Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. This brings attention into the present moment and interrupts the anxious thought spiral. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779862795147-ZJ42LL4U6IKLK7C2D1JR/unsplash-image-3B6RfJQKBEM.jpg Blog - Anxiety isn’t the enemy you think it is - Cognitive defusion From ACT therapy: instead of ‘I am anxious,’ try ‘I notice I’m having the thought that I’m anxious.’ Creating distance from thoughts reduces their power without requiring you to challenge or change them. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779863306837-92SMFVSRXSRWETTC18J0/unsplash-image-SPcACjrq9ss.jpg Blog - Anxiety isn’t the enemy you think it is - Movement as regulation Physical activity — particularly rhythmic movement like walking, swimming, or cycling — metabolises stress hormones and resets the nervous system. Even a 10-minute walk meaningfully reduces anxiety. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779863613195-Q5OP6L7SFTAT6NQUNDE0/unsplash-image-W41K5XbAmPU.jpg Blog - Anxiety isn’t the enemy you think it is - Self-compassion practices Research by Dr. Kristin Neff shows self-compassion — treating yourself as you’d treat a good friend — significantly reduces anxiety. It deactivates the threat system and activates the soothing system. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779863805187-77L2UBZ9AV5KBNN7THV2/unsplash-image-ISg37AI2A-s.jpg Blog - Anxiety isn’t the enemy you think it is - Connection and co-regulation We are relational beings, and our nervous systems respond to the calm presence of others. Reaching out — a call, a walk with a friend, even a pet — can regulate anxiety in ways that solo strategies cannot. https://www.creativehorizon.ca/blog/visual-journaling monthly 0.5 2026-05-20 https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779259255395-F0EP2C1DFYSDF04E0AIB/unsplash-image-VDwINWBdX0Y.jpg Blog - Journaling is More Than Just Words - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779259663931-42MZDA06FEVJ4RJKQ66B/unsplash-image-iLG6asx3sAI.jpg Blog - Journaling is More Than Just Words - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779259924821-IT4QDXA8FP3FXZDQQWU9/unsplash-image-WA_O4UAUfxc.jpg Blog - Journaling is More Than Just Words - A Note on the Field Much of what we know about visual journaling in a therapeutic context comes from the work of Dr. Cathy Malchiodi, a psychologist, expressive arts therapist, and trauma specialist who has spent decades exploring how creative expression supports healing. Malchiodi describes visual journaling as one of the most accessible entry points into expressive arts practice — rooted in a simple premise that she captures plainly: draw, repeat. Her body of work, including her book Trauma and Expressive Arts Therapy: Brain, Body, and Imagination in the Healing Process, makes a compelling case for why image-based approaches can reach experiences that verbal therapies sometimes cannot. Her writing has been foundational in shaping how expressive arts therapy is practised with children, adults, and families navigating trauma and loss. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1779261045017-UP9VAAC1ILE5V2ANABWU/unsplash-image-ij4N2Ykns0E.jpg Blog - Journaling is More Than Just Words - Interested in trying visual journaling with some guidance? Lisa Mitchell is offering an upcoming short-session online group for those who’d like to explore this practice in a supported, welcoming space. 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Mean Girl Aggression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.creativehorizon.ca/blog/5-healthy-family-communication-skills monthly 0.5 2026-04-18 https://www.creativehorizon.ca/blog/how-to-help-children-develop-emotional-intelligence monthly 0.5 2026-04-18 https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1760073023210-NORGLB0C6P7JATID2QVA/unsplash-image-MLRD0ffK8PA.jpg Blog - How to Help Children Develop Emotional Intelligence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fd1ec55bbc6d82e3f98e96e/1760073415908-22FW6W2J4AKQQTFIGMLP/unsplash-image-oHoBIbDj7lo.jpg Blog - How to Help Children Develop Emotional Intelligence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. 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