Counselling Frequently Asked Questions

Yes, Counselling & Student Development is confidential. The information you share in sessions will not be added to your student record and will not disclosed without your consent, except under specific legally mandated circumstances.

For more information, visit Counselling & Student Development Confidentiality Guidelines.

Seeking professional support from Counselling & Student Development can be beneficial in various situations, such as dealing with emotional distress, overcoming a traumatic experience, going through major changes in your life, addressing unhealthy patterns, and more.

You don’t need to wait for a crisis to seek therapy. If you feel you need support or want to improve your overall well-being, you can contact us.

No. Counselling & Student Development supports everyone willing to improve their mental health and overall well-being. Whether you’re struggling in any aspect of your life, want to manage stressors, or build skills for your own personal growth, we are here to support you.

Of course! Our counsellors can help you clarify your feelings, identify underlying issues, and work towards a solution, even if you are unsure of the problem when you start.

Each situation is unique, and you don’t have to go through them alone. If those difficult times are overpassing you, we recommend to seek for support.

Tips:

• Be kind to yourself. Difficult situations in life impact everyone differently, and judgment and criticism only amplify the challenge.
• Emotional Awareness. Become aware of reacting. Consider adding compassion and curiosity to the relationship you have with your emotions.
• Self-care. Take care of yourself by attending to your biological, social, and psychological needs on a regular basis. This is necessary before you can extend quality care to others. “Self-care” looks different for everyone. Here is a BIG list of activities that might help you discover a new way to cope.
• Reach out for help. Ask for help from friends, family, mentors, community leaders, and BCIT Student Support Services, who are here to help.

It is important to acknowledge that life is not often a linear path. There will be quiet periods and complicated and challenging times. Stressors during difficult times will always exist, but the good news is that you can build the tools and skills needed to handle them.

Tips:

• Seek support. Book an appointment with Counselling & Student Development to start preparing your own toolkit. This service is free and confidential for all BCIT Students.
• Journal habits. Keep a journal to identify what triggers your stress and the strategies that better help you manage it.
• Present focus. Mindful practices. Practice mindfulness or meditation to learn how to stay present and focus on one thing at a time.
• Support system. Cultivate a support network of friends and family you can turn to when you are going through tough times.
• Balanced routine. Establish time for work, study, leisure and self-care.

Time management is one of the most common problems nowadays, and of course, procrastination comes along with it most of the time. The bad news is that there is not a straightforward way to solve this. However, the good news is that there are many options, and our counsellors can help you find the one that better works for you.

Tips:

• Smaller tasks. Break your tasks into smaller, manageable steps and set clear, achievable goals for each study session.
• Acknowledge your progress. Reward yourself for completing tasks.
• Time management techniques. There are many time management techniques, such as the Pomodoro, Pareto, and rapid planning methods (RPM). You would need to review and test which of them helps you stay focused and motivated.

Resilience is key to recovering more effectively from difficulties. It will help you learn from experiences, enhance your coping skills, manage stress better, develop a positive outlook, boost overall well-being, and foster growth.

Building resilience is a personal journey of toughening our psychological well-being and strengthening our emotional well-being.

Tips:

• Define a purpose. It will give meaning and motivation to overcome difficulties.
• Be confident. Recognize the negative self-talk and add in positive or neutral affirmations, and recognize your strengths and accomplishments.
• Develop strong relationships. Cultivate a robust support system of family and/or friends with whom you can share feelings, seek support, and collaborate on solutions.
• Set clear and realistic goals. Commit to your goals, break them into manageable steps, be open to changes on the way, seek solutions when problems arise, learn from previous experiences, and take action towards them.
• Prioritize self-care. You need to be healthy to accomplish your goals. Prioritise nutrition, sleep, active life and activities you enjoy to maintain a balances physical and psychological well-being.

Difficulty sleeping due to stress is a common issue. Still, there are several strategies you can try to improve your sleep quality:

Tips

• Bedtime Routine. Prepare a routine that helps you relax and follow it every day. Turn off all displays, read, take a warm bath, or practice relaxation exercises.
• Regulate your internal clock. Go to bed and wake up at the same hour every day, even on weekends!
• Reduce Light and Noise. Haze the lights an hour before bedtime, set the Do Not Disturb feature on your devices, and use eye masks and earplugs if necessary.
• Watch out for your intake. Avoid caffeine and nicotine, heavy or large meals, or intense exercise within a couple of hours before bedtime.
• Specialist consultation. Check in with your family doctor or with a BCIT doctor if your sleep problems persist.

Maintaining good mental health during your educational journey is essential for academic success and overall well-being.

• Self-care. Attend to your body’s needs and take breaks often.
• Balance routine. Establish time and mental boundaries between school work and the rest of your life.
• Proper sleep time. Make sure you are getting enough quality sleep.
• Seek support. Reach out to the Learning Commons for peer tutoring and academic skills support.

Managing energy and motivation is a continuous process that involves self-awareness, planning, and resilience. Is important to set and visualize your goals and break down the steps, and start working on each of them at a time.

Tips:

• Keep yourself organized. Use physical systems like a calendar instead of mentally trying to keep track of everything you have to do.
• Set up limits. Establish boundaries regarding your school work and honour them.
• Practice self-compassion. Notice if you are overworking to get better/the best grades. When under stress, your grades might suffer a bit, so remind yourself that you are doing the best you can.
• Self-care. Proactively build in time to take care of yourself and restore depleted energy levels.
• Find motivation. Start a task or assignment that inspires you to help build up momentum.

Yes, exam anxiety is more common than people used to think. It is important to remember that exams are aimed at showing you how much you have learned and guiding you on those topics you need to review to strengthen your knowledge.

Our counsellors can provide techniques for managing anxiety, improving study habits, and boosting confidence during exams.

Tips:

• Mindfulness techniques. Practice deep breathing, mindfulness, or meditation.
• Organize your time. Establish a consistent study schedule that includes regular breaks to avoid burnout.
• Prioritize Tasks. Break down your tasks into smaller, manageable steps and prioritize them.
• Seek support. Study groups, peer tutoring, and talking to your instructors can also provide support.

Searching for work can be challenging, and sometimes people start feeling defeated, but you don’t have to go through that alone. Our counsellors can provide strategies to manage this pressure, encourage persistence, and remind you of the importance of self-care during your job search.

Tips:

• BCIT supports. Check out BCITSA Job Board, EJobs.
• Establish achievable job search goals. Organize your search to make the process more manageable.
• Build up your network. Create your profile, reach out to professionals in the fields to gain insights and advice, and explore trends and required skills.
• Maintain a flexible approach. Unexpected opportunities can lead to valuable experience.

Emotions can be powerful and overwhelming at times. Learning how to communicate your feelings to others is an important skill for maintaining healthy relationships.

Tips:

• Awareness. In order to influence one’s behaviour, it is important to become aware of the thoughts and feelings that underlie those behaviours.
• Slow it down. Turning your awareness inward with curiosity, take a step back from counting to 10 slowly and ask yourself what is happening within.
• Communicate. Using “I” statements, communicate how you are feeling and why you are feeling this way, as well as what you may need to feel heard as well as validated.
• Compassion. Be compassionate and kind to yourself throughout the experience. Engage in self-care activities or reach out to your support system.

Clear boundaries are essential to maintaining a healthy relationship. They communicate the limits and appropriate behaviour in any interpersonal relationship.

Tips:

• Assertive communication. Be assertive and kind when you express your feelings and state your needs and requests.
• Be prepared for reactions. Not everyone will respond positively to your boundaries. It is important to let others take responsibility for their emotions and stay firm in your needs.
• Respect others’ boundaries. Keep in mind that not everyone shares the exact same boundaries; each person’s background and the context of the situation impact them, so be mindful of that and respect others’ boundaries as well.
• Adjust and reflect. As we grow and go through new experiences, it is normal to change our boundaries. Be open to adjusting them to serve your needs.

Each of us defines our mental health differently, and so our struggles will also vary on an individual level. Find here some common signs that can help you identify if someone is struggling:

Common signs: 

• Changes in mood or sleep patterns
• Withdrawal social engagement, willingness to socialize
• Modifications on attendance at work or events
• Decrease school performance
• Increase substance use
• Statements indicating difficulties
• Lack of motivation
• Neglecting personal care

What  you can do:

• Offer support. If you’re concerned about a change in someone you know, try to start a conversation about what you observe.
• Try out this compassionate script: “Hi [person’s name], I have noticed ____________, and I am concerned about _____________. I’m wondering if you want to talk with me or need more support?”
• Encourage professional help. If you think they might benefit from talking with a counsellor, support them to make this connection happen.
• Emergency situations. If you suspect that someone is at risk of harming themselves or others, reach out to one of the BCIT Student Support Services, a Crisis line, or call 911.

Remember that supporting someone with mental health struggles can be challenging and overwhelming. It is important also to take care of your own mental health.

Consider the previous question and responses; these perspectives apply to partners too.

Additional tips:

• Nonjudgmental approach. Most of the time, people want to be heard and know that they will not be judged for what they share. Try to listen without taking what is said personally; convey your care, understanding, and support.
• Active listen. Most of the time, partners need to listen and accompany instead of trying to problem-solve and fix things for them.
• Clear expectations. Be direct in asking them what they need or want from you and communicating whether you have the desire, capacity, and ability to provide that for them at this time.
• Seek support. If you think they would benefit from talking with a counsellor, you can reach out to us, and we can help to refer you for couples counselling together (if appropriate).