Counselling That Helps

Make Positive Changes

Helping you Navigate
Separation and Divorce.

New Ways for families - rise up family counselling


Rise Up Counselling is a therapeutic practice specializing in supporting individuals and families experiencing challenges in their parenting time, decision-making responsibilities, separation and divorce proceedings. We engage families with respect, empathy and the intimate knowledge of how to navigate the various systems they may find themselves in.
The fundamental scope of everything we do is to ensure that parents maintain a solid, healthy and nourishing relationship with their children.

We will walk side-by-side, one step at a time with families to reach their goals. Rise Up Counselling is a private practice offering in-person and virtual sessions. We welcome self and professional referrals.

Clinical Services

Support Therapy to individuals, families, parents and co-parents struggling with separation, divorce, parenting time and decision-making responsibilities as well as reunification.

Parenting & Co-parenting Coaching

An individualized approach to parenting & co-parenting support. Supporting children between homes.

Individual & Family Therapy

Therapy to individuals and families affected by trauma, divorce/separation, anger, grief and anxiety.

Providing consultations for separation/divorce

Providing needed support in family law proceedings.

Family Therapy & Reunification Therapy

Designed to heal relationships negatively affected by separation and or divorce.

Legal Consultations

Involving Child Welfare, Voice of the Child Reports, Parenting Plans & Case Consultations

Child Welfare & Risk of Child Welfare

Providing support during family law proceedings to professionals & families involving Child Welfare.

Creating Parenting Plans

Assistance formulating parenting plans for non-court ordered parenting and co-parenting agreements.

Voice of the Child Reports

Sharing the wishes/voice of the child for family law proceedings.

Case Consultations

Assisting in high conflict situations to help move proceedings forward.

One Step at a time

Discover how Rise Up Counselling can help you or your family.


This week on the DL: Real Life Spotlight: Children of Divorce

Guess who’s back! This week Alex and Amanda chat with their colleagues, Helen Yack and Gabbi Silverberg from RiseUp Counselling! All four women speak candidly about their personal experiences with Divorce and the impacts on the next gen – spoiler, your kids will be fine! Helen and Gabbi take us inside the minds of children whose parents are going through divorce; how they make sense of their situations, and some dos and don’ts for parents during this time.

Dirty Laundry: The Divorce Podcast

This week A&A discuss the do’s and don’t’s around telling the kids you’re getting a divorce with the brilliant Helen Yack and Gabbi Silverberg of  Rise Up Counselling.

With practical tips like where to tell them, when to tell them and how much to tell them, you don’t want to miss it.


The phrase "Ctrl+Alt+Delete" is often associated with restarting or resetting a computer, but what if you could do the same to your mindset.

👍Reflect on Your Thoughts: Take some time to reflect on your current mindset. Identify any negative or unproductive thoughts and consider where they might be coming from.
👍Challenge Negative Thoughts: Once you've identified negative thoughts, challenge them. Ask yourself if they're based on facts or assumptions. Try to reframe them in a more positive or realistic light.
👍Mindfulness and Meditation: Practice mindfulness and meditation to help bring awareness to your thoughts. This can help you detach from negative or unhelpful thinking patterns.
👍Positive Affirmations: Use positive affirmations to shift your mindset. Repeat positive statements about yourself and your capabilities to reinforce a positive self-image.
👍Set Goals: Define clear and achievable goals. Having a sense of purpose and direction can positively influence your mindset.
👍Surround Yourself with Positivity: Spend time with people who uplift and inspire you. Positive social interactions can have a significant impact on your mindset.
👍Learn and Grow: Adopt a growth mindset by viewing challenges as opportunities to learn and grow. Embrace setbacks as part of the learning process.
👍Physical Activity: Regular exercise is linked to improved mood and cognitive function. It can help release stress and contribute to a positive mindset.
👍Limit Negative Influences: Identify and reduce exposure to negative influences, whether they are people, media, or environments that contribute to a negative mindset.
👍Seek Professional Help: If you find it challenging to change your mindset on your own, consider seeking support from a mental health professional such as a therapist.

Remember that changing your mindset is a gradual process, and it may require consistent effort and practice. It's okay to ask for support from friends, family, or professionals if needed.

#riseupcounselling #mondaymood #divorce #mindset #highconflictdivorce #lifeafterdivorce

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When you are going through a separation, you will most likely live with your partner for some time until an agreement has been reached. This can be challenging! Navigating the emotions, logistics, parenting, and finances can feel overwhelming. 
Here are some survival tips during this time: 
🏡Tell your children about the separation and the plan of cohabitating. 
🏡Clearly define and communicate personal boundaries. 
🏡Establish a temporary schedule for shared spaces and responsibilities. 
🏡Don't fight in front of your children; do not use them as leverage. Use mediation or counselling to navigate challenging discussions.
🏡If there is conflict, plan on spending less time together.  
🏡Develop a schedule to divide up parenting time. 
🏡Don't bring a new partner to the home, especially if you have children. 
🏡Seek emotional support from friends, family, or a therapist.
🏡Prioritize self-care to manage stress during the proceedings.
🏡Respect each other's privacy and personal space.
🏡Be prepared for changes and adaptability in the living situation.
With the right support, temporarily cohabiting while separated can be possible! Feel free to reach out to Rise Up Counselling for more information. 

#riseupcounselling #lifeafterdivorce #divorce #socialworkers #cohabiting #cohabitingafterdivorce

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You have decided to separate and now you have to tell the kids. One of the most challenging and painful conversations you will ever face is talking to your kids about your plan to divorce. When you know that you will be separating or divorcing, it is essential to speak with your kids before they hear about it from someone else. Imagine how upsetting it would be for your children to hear this news from a friend or another adult! Children will probably remember this conversation, what you said, when it happened, and where they heard it. It would be best to work with your spouse to decide how you will inform your children of your plan to separate or divorce.

When you are thinking about telling your children you are separating or getting a divorce, the first point to keep in mind is what will the conversation look like, and second, what stage of development is my child at?

Adults see divorce for the complex, multi-faceted situation it is. Young children tend to view it in concrete and self-centered terms. Big-picture reassurances will mean little to a child who is wondering, “Where will the hamster live?” Understanding where kids are developmentally can help you help them adjust to the reality of divorce.

This article focuses on the following questions: (full article link in bio)
🫶 What should I tell my children?
🫶 Should I talk to my children together or individually?
🫶 What if they ask whose fault it is?
🫶 How much detail should I share with them?
🫶 How much reassurance do my kids need?
🫶 What if my kids don’t react the way I thought they would?
🫶 How do I know when the conversation is done?

Rise Up Counselling can support you in developing a script and a plan to have this difficult conversation with your children. You can contact us at [email protected] for more information.
#riseupcounselling #tellingkidsaboutdivorce

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Life doesn't always unfold the way we imagine, and that's okay. It's a journey with unexpected twists and turns, and we're all navigating it together.
Here are a few thoughts for those moments when things don't go as planned:

💥Acknowledge Your Feelings: It's fine to feel all the feels. Embrace the emotions, and remember, you're not alone in this.

💥Reflect and Adjust: Take a moment to reflect on expectations. Were they realistic? Adjusting our expectations can make a world of difference.

💥Practice Self-Compassion: Be kind to yourself. Life is full of surprises, and it's okay not to have it all figured out.

💥Set Realistic Goals: Break down those big dreams into smaller, achievable steps. Progress is progress, no matter how small.

💥Embrace Adaptability: Life is dynamic. Embrace change and be open to new possibilities. You never know what amazing opportunities may arise.

💥Seek Support: Share your journey with those you trust. Friends, family, or even a professional can provide the support and perspective you need.

💥Focus on What You Can Control: Some things are beyond our control, but there's always something we can influence. Channel your energy into positive actions.

💥Learn and Grow: Every setback is a chance to learn and grow. Reflect on the experience and use it to make more informed decisions in the future.
Remember, life is a wild ride, and we're all in it together. Let's celebrate the wins, learn from the challenges, and keep moving forward.

#LifeJourney #AdaptAndGrow #PositiveVibesOnly #riseupcounselling #therapy #separation #socialworkers #lifeafterdivorce #childrenofdivorce

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Gabbi and Helen have been friends for 24 years! This weekend, we took some time off. We ate, walked, talked, ate some more, watched a movie, ate some more, enjoyed some wine, laughed, played games, and did we mention we ate? We frequently get asked if we are worried that going into business together will impact our friendship.

Successful friendships and sharing a business have common elements like trust, communication, and mutual support. In both, understanding each other's strengths and weaknesses contributes to a strong foundation. We nurture both our friendship and our business.

So, if you can, grab a friend or a few friends, take a break, unplug from the world, laugh a lot, eat well and dance like no one is watching.

#parenting #mentalhealth #children #selfcare #love #respect #highconflict #divorce #separation #riseupcounselling #friendships #privatepractice

24 2

Happy birthday to Gabbi!
Gabbi hates attention but today she’s worthy of it and will get it.

Gabbi is the yin to my yang, the peanut butter to my jam, the rock to my roll, the Big Mac to my fries, the bagel to my cream cheese, the surf to my turf and the rise to my up!

Gabbi is the most thoughtful person you will ever meet. She is nurturing, kind, sensible and patient. She is exactly the person you want on your side when going through good times and bad.

Wishing Gabbi the happiest birthday today and always. Thank you for putting up with my “unsolicited advice.” I am so proud of you, of us and the practice we continue to build. You will always be my person! xoxo

25 4

Recovering from a divorce can be challenging. Focus on self-care, seek support from friends or a therapist, set realistic goals, and give yourself time to heal. Remember that resilience often grows from facing and adapting to difficulties.

#riseupcounselling #resilience #divorce #lifeafterdivorce #socialworkersofinstagram #therapy #tuesdaythoughts

8 0

Life changes. We change. The places we work change. Relationships change. These changes can happen whether we like it or not. How you adapt and grow with the changes is up to you. When it comes to separation and divorce, many emotions may impact our ability to cope and adjust to the change.

Here are some tips:

👉recognize and acknowledge your emotions by owning them while coming to terms with the reality.
👉challenge yourself to step up and confront the change with integrity and empathy.
👉acknowledge the choice and control you have around how you want to response.
👉limit the noise around you to focus on staying grounded morally and mange your triggers.
👉self care is essential, sleep, eat and exercise for physical health and therapy for emotional/mental health.

#fridaymood #riseupcounselling #changequotes #separation #divorce #selfcaretips

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Helen and Gabbi from are back in the DL studio! This time we are sharing own personal stories as well as some professional ones. Helen and Gabbi go inside the minds of children whose parents are going through divorce; how they make sense of their situations, and some dos and don’ts for parents during this time.

Whether you’re a parent, step-parent, or were a child of divorce, this episode is definitely worth a listen!

#riseupcounselling #dirtylaundrypodcast #childrenofdivorce #lifeafterdivorce

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Rise Up Counselling is now offering a free virtual presentation to law firms to assist lawyers in understanding their clients' emotional needs during the divorce process.

We provide insight into the general emotional well-being of families going through divorce, discuss the challenges of co-parenting relationships and inform you about practical resources to employ with your client.

Learn more about how you can help your clients navigate the difficult period of their lives.

For more information, message us or contact us at [email protected]

#riseupcounselling #lawyers #lawyersnottherapists #socialworkers #highconflictdivorce #divorce #lifeafterdivorce #childrenofdivorce

5 1

In the grand story of life, you are the author of your narrative.

It's crucial to establish the principles and boundaries that reflect your self-worth and values.

Here are some thoughts on teaching others how to treat you:

🌞Communicate Openly: Start with open and honest communication. Share your feelings, expectations, and boundaries with those in your life. It's the first step to ensure they understand what's important to you.

🌞Lead by Example: Treat yourself with the love and respect you desire from others. People often learn how to treat us by observing how we treat ourselves. Show them your self-worth through your actions.

🌞Consistency Matters: Being consistent in your boundaries and expectations sends a clear message. When you consistently stand up for what you believe in, others will learn to respect your boundaries.

🌞Self-Care is Non-Negotiable: Prioritize self-care and self-love. When you prioritize your well-being, it not only benefits you but also teaches others that your needs matter.

🌞Don't Be Afraid to Say No: Saying "no" is a powerful tool for setting boundaries. It's okay to decline commitments or requests that don't align with your values or capacity.

Remember, you deserve respect, kindness, and love. So, let's inspire each other to nurture a culture of mutual respect and self-worth. Share your tips on teaching others to treat you with respect and tag a friend who needs this reminder!

#SelfRespect #Boundaries #LoveYourself #lifeafterdivorce #riseupcounselling #divorce #separation

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