Carrie Pluck Psychotherapy

Carrie Pluck Psychotherapy Psychotherapy for individuals, couples, children and teens. Person-centred focus with DBT, EMDR and equine psychotherapy.

🦋 A Simple Tool for Stress, Anxiety, and Big EmotionsWhen life feels overwhelming, sometimes the most powerful thing we ...
06/23/2026

🦋 A Simple Tool for Stress, Anxiety, and Big Emotions

When life feels overwhelming, sometimes the most powerful thing we can do is pause and take a breath.

5 Finger Breathing is a simple mindfulness technique that helps calm the nervous system, reduce stress, and bring your attention back to the present moment.

Using one hand and a few slow breaths, you can create a sense of calm almost anywhere—at home, at school, at work, or even in the middle of a difficult day.

🌿 Trace up each finger as you breathe in.

🌿 Trace down each finger as you breathe out.

🌿 Continue until you've traced all five fingers.

This technique can help:

💜 Reduce stress and anxiety

💜 Slow racing thoughts

💜 Improve focus and concentration

💜 Encourage mindfulness

💜 Calm the body and mind

💜 Support emotional regulation

One of the best things about 5 Finger Breathing is that it's easy to remember and always available to you.

No special equipment.

No perfect technique.

Just you and your breath.

The next time you feel overwhelmed, try slowing down, tracing your fingers, and taking a few mindful breaths.

✨ Sometimes the smallest tools can make the biggest difference.

🦋 Carrie Pluck Psychotherapy

📞 519-351-3063

📧 [email protected]

🦋 Monday MotivationA new week is here.Take a deep breath.You don't need to have everything figured out today.You don't n...
06/22/2026

🦋 Monday Motivation

A new week is here.

Take a deep breath.

You don't need to have everything figured out today.

You don't need to be perfect.

You don't need to accomplish everything at once.

This week, focus on what you can control.

🌿 Take one step at a time.

🌿 Celebrate small victories.

🌿 Speak kindly to yourself.

🌿 Give yourself permission to rest when needed.

🌿 Remember that progress is still progress, no matter how small.

Sometimes we spend so much time looking at how far we still have to go that we forget to acknowledge how far we've already come.

As you begin this week, be gentle with yourself.

Growth doesn't happen overnight.

Healing isn't linear.

And success isn't measured by perfection.

It's measured by showing up, trying again, and continuing forward even when things feel difficult.

💜 Trust yourself.

💜 Trust the process.

💜 Trust that small steps can lead to meaningful change.

You are stronger than you think, more resilient than you realize, and capable of more than you know.

Wishing you a week filled with growth, hope, and self-compassion.

🦋 Carrie Pluck Psychotherapy

📞 519-351-3063

📧 [email protected]

🦋 Understanding DepressionDepression is more than feeling sad.It's more than having a bad day.And it's not something a p...
06/19/2026

🦋 Understanding Depression

Depression is more than feeling sad.

It's more than having a bad day.

And it's not something a person can simply "snap out of."

Depression can affect every part of a person's life, including their thoughts, emotions, energy, motivation, relationships, and physical health.

It may look like:

💙 Feeling exhausted, even after sleeping

💙 Losing interest in activities once enjoyed

💙 Difficulty concentrating

💙 Feeling numb or disconnected

💙 Withdrawing from others

💙 Changes in appetite or sleep

💙 Feeling hopeless or stuck

One of the hardest things about depression is that many people continue to show up for work, care for their families, smile, and meet responsibilities while struggling internally.

Depression is not laziness.

Depression is not weakness.

Depression is not a choice.

The good news is that depression is treatable.

With support, therapy, healthy coping strategies, connection, and medical care when appropriate, healing is possible.

If you are struggling, please know:

💜 You are not broken.

💜 You are not alone.

💜 You deserve support.

💜 There is hope, even when depression tells you otherwise.

Sometimes the bravest thing a person can do is reach out and say, "I'm not okay."

🦋 Carrie Pluck Psychotherapy

📞 519-351-3063

📧 [email protected]

🦋 Understanding Bipolar II DisorderBipolar II Disorder is often misunderstood.It is more than having "good days" and "ba...
06/19/2026

🦋 Understanding Bipolar II Disorder

Bipolar II Disorder is often misunderstood.

It is more than having "good days" and "bad days."

It is a mental health condition characterized by periods of depression and periods of hypomania.

During depressive episodes, a person may experience:

💙 Low mood

💙 Loss of interest in activities

💙 Fatigue

💙 Difficulty concentrating

💙 Feelings of hopelessness

💙 Changes in sleep or appetite

During hypomanic episodes, a person may experience:

✨ Increased energy

✨ Increased confidence

✨ Racing thoughts

✨ Increased productivity

✨ Reduced need for sleep

✨ Feeling unusually motivated or driven

While hypomania may seem positive from the outside, it can still affect decision-making, relationships, work, and overall well-being.

The important thing to know is this:

🌿 Bipolar II Disorder is not a character flaw.

🌿 It is not a lack of willpower.

🌿 It is not something a person can simply "snap out of."

With appropriate support, therapy, healthy coping strategies, and medical care when needed, many people living with Bipolar II lead meaningful, successful, and fulfilling lives.

A diagnosis does not define a person.

It simply helps us understand what support may be helpful.

💜 You are more than a diagnosis.

💜 You are more than your symptoms.

💜 You deserve compassion, understanding, and support.

🦋 Carrie Pluck Psychotherapy

📞 519-351-3063

📧 [email protected]

🏖️🦋 Healing Through Sand TherapySometimes words are hard to find.Sometimes experiences, emotions, and memories feel too ...
06/18/2026

🏖️🦋 Healing Through Sand Therapy

Sometimes words are hard to find.

Sometimes experiences, emotions, and memories feel too overwhelming to talk about.

Sand Therapy offers a safe and creative way to explore thoughts, feelings, and experiences without needing to put everything into words.

Using sand and miniature figures, clients create scenes that represent their inner world.

In the sand tray, children, teens, and adults can:

🌿 Express emotions safely

🌿 Process difficult experiences

🌿 Explore relationships and life challenges

🌿 Increase self-awareness

🌿 Develop coping skills

🌿 Build confidence and resilience

One of the beautiful things about sand therapy is that there is no right or wrong way to create.

The sand becomes a space where feelings, memories, hopes, fears, and strengths can be explored at a pace that feels safe.

For many clients, especially those who have experienced trauma, sand therapy provides a way to communicate what words alone cannot express.

Healing doesn't always happen through talking.

Sometimes healing begins through creating.

🏖️ Every tray tells a story.

🦋 Carrie Pluck Psychotherapy

📞 519-351-3063

📧 [email protected]

🐴🦋 Emotional Regulation Through Equine PsychotherapyWhen we think about emotional regulation, we often think about manag...
06/17/2026

🐴🦋 Emotional Regulation Through Equine Psychotherapy

When we think about emotional regulation, we often think about managing emotions after they become overwhelming.

But emotional regulation begins with awareness.

Awareness of our thoughts.
Awareness of our bodies.
Awareness of our emotions.

One of the beautiful aspects of Equine Psychotherapy is that horses help us slow down and become present.

Something as simple as grooming a horse can become a powerful therapeutic experience.

While grooming, clients often learn to:

🌿 Slow their breathing

🌿 Notice physical sensations in their bodies

🌿 Become aware of emotions as they arise

🌿 Practice mindfulness and staying present

🌿 Build confidence through connection and trust

Horses are highly attuned to their environment and the people around them. They often respond to our energy, body language, and emotional state without judgment.

This creates opportunities to develop greater self-awareness and learn how our internal experiences influence our interactions with others.

Emotional regulation is not about suppressing emotions.

It's about learning to recognize, understand, and respond to them in healthy ways.

Sometimes healing happens through conversation.

Sometimes healing happens through connection.

And sometimes healing happens while quietly brushing a horse and taking a deep breath.

🐴 Horses don't just help us heal—they help us grow.

🦋 Carrie Pluck Psychotherapy

📞 519-351-3063

📧 [email protected]

🦋 DBT Skill: Radical AcceptanceOne of the hardest things we can do is accept reality when it isn't what we wanted, expec...
06/16/2026

🦋 DBT Skill: Radical Acceptance

One of the hardest things we can do is accept reality when it isn't what we wanted, expected, or deserved.

Radical Acceptance is a DBT skill that teaches us to acknowledge reality as it is—not because we like it, but because fighting reality often increases our suffering.

Radical Acceptance does not mean:

❌ Agreeing with what happened

❌ Approving of the situation

❌ Giving up

❌ Pretending everything is okay

Radical Acceptance does mean:

💜 Acknowledging the facts of the situation

💜 Letting go of the struggle against reality

💜 Accepting what cannot be changed

💜 Focusing your energy on what comes next

Sometimes life is painful.

The loss happened.

The relationship ended.

The diagnosis is real.

The mistake was made.

The past cannot be changed.

When we stop fighting reality, we create space for healing, problem-solving, and moving forward.

🌿 Acceptance doesn't mean you wanted it.

🌿 Acceptance means you recognize that it is.

Healing often begins when we stop asking, "Why did this happen?" and start asking, "What do I need now?"

🦋 Carrie Pluck Psychotherapy

📞 519-351-3063

📧 [email protected]

Address

154 Thames Street, Unit 9
Chatham, ON
N7L2Y8

Opening Hours

Monday 5pm - 8pm
Wednesday 9am - 7pm
Thursday 9am - 12pm
Friday 9am - 5pm

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