Staying Calm and Finding Balance: A Psychologist’s Perspective in Vaughan, Ontario
As a registered clinical psychologist in Vaughan, many people come to counselling
looking for practical ways to feel calmer, more grounded, and at peace in their daily lives.
While stress and emotional reactivity are common, learning how to respond differently to life’s
challenges can significantly improve well-being.
In therapy, I often explain that life is shaped by choices. Some choices involve
taking on temporary discomfort in order to create long-term stability—such as returning to
school or making a difficult career decision. Other times, staying calm requires reassessing
what is happening in your life and adjusting how much you are taking on when circumstances
change.
Guided Meditation & Diaphragmatic Breathing for Anxiety A Psychologist’s Approach in Vaughan, Ontario
As a registered clinical psychologist in Vaughan, Ontario, meditation is a core component of the work I do with many clients. When practiced consistently, meditation and relaxation strategies can support emotional regulation, reduce physiological arousal, and improve how people respond to stress, anxiety, and intrusive thoughts.
For individuals new to meditation, I often recommend starting with guided meditation or structured breathing exercises. When integrated into evidence-based psychotherapy, these strategies can be especially effective for managing anxiety and chronic stress.
Starting with diaphragmatic breathing
One of the most accessible meditation techniques is deep diaphragmatic breathing. This type of breathing activates the body’s parasympathetic nervous system and can be particularly helpful for people who experience anxiety, worry, panic symptoms, or chronic stress.
A simple starting rhythm is 4 seconds inhaling and 6 seconds exhaling. If this pace feels uncomfortable, it can be adjusted to suit your comfort level. The goal is slow, steady breathing—not forcing relaxation.
Many clients benefit from pairing breathing with a mental “anchor,” such as imagining a calm beach, forest, or peaceful environment. This helps gently redirect attention when anxious thoughts arise.
How I support clients with meditation and relaxation
If you’d like support learning meditation or relaxation skills, I work with clients to:
Understand how anxiety affects the nervous system
Learn guided meditation and breathing techniques
Practice grounding and relaxation exercises
Manage intrusive or racing thoughts
Improve focus and emotional regulation
Integrate CBT strategies to challenge unhelpful thinking patterns
Meditation is most effective when it is personalized and incorporated into a broader therapy plan rather than used in isolation.
Responding to Suicide Risk: A Psychologist’s Perspective on Crisis Support in Vaughan, Ontario
By Robert Roopa, M.Ed., C.Psych. •
Supporting individuals experiencing suicidal thoughts requires specialized training, calm presence, and evidence-based decision-making. This article explores how psychologists approach suicide risk assessment and crisis conversations with care, clarity, and clinical responsibility.
Working with Suicide Risk: Clinical Responsibility and Care
As a registered clinical psychologist in Vaughan, Ontario, I have consulted extensively with clinicians, crisis responders, and support workers on how to effectively support individuals experiencing suicidal thoughts or behaviours.
This work requires more than empathy alone. It demands clinical judgment, structured risk assessment, and the ability to remain grounded when emotions are intense and the stakes are high. A suicide-related call or disclosure is often a declaration of acute crisis, and how a clinician responds can meaningfully influence safety and outcomes.
Why Language and Delivery Matter in a Crisis
When supporting someone who is expressing suicidal ideation, what is said—and how it is said—matters deeply. Language must be direct, compassionate, and non-judgmental, while also supporting safety and containment.
My training as a psychologist has emphasized the importance of slowing down, assessing risk factors carefully, and responding in a way that is both emotionally attuned and clinically appropriate. Maintaining a calm and regulated presence is essential, even when conversations involve distressing details about intent or planning.
Managing the Clinician’s Emotional Response
Crisis work can be emotionally demanding. There are moments when clinicians must set aside their own reactions in order to stay present and focused on the individual in front of them.
It is not uncommon to feel fear, uncertainty, or concern about saying the “wrong” thing. In these moments, trusting one’s training, using established protocols, and relying on structured assessment tools can help reduce uncertainty and guide effective intervention.
The Importance of Supervision and Support
Ongoing supervision and peer support are critical when working with suicide risk. Processing difficult calls and high-intensity interactions with experienced colleagues helps reduce clinician burnout and improves the quality of care delivered.
Having access to a trusted support team—especially after emotionally triggering conversations—can make a meaningful difference for clinicians and support workers alike. Ethical, sustainable care depends on ensuring that helpers are also supported.
When Professional Support Is Needed
If you or someone you care about is experiencing persistent suicidal thoughts, working with a regulated mental health professional is essential. Evidence-based psychotherapy can help address underlying risk factors, improve coping, and enhance long-term safety.
No. When handled appropriately, asking direct questions about suicidal thoughts does not increase risk. In fact, it often reduces distress and allows individuals to feel seen, understood, and supported.
What training do psychologists receive for suicide risk?
Psychologists receive extensive training in suicide risk assessment, crisis intervention, safety planning, and ethical decision-making as part of their professional education and supervised practice.
When should someone seek immediate help?
If there is imminent risk, emergency services or crisis lines should be contacted immediately. For ongoing concerns, psychotherapy with a regulated provider can help reduce risk and build protective factors.
