J. Matsui De Roo, MA, RCC

Emotional regulation tip #3 - take three deep breaths for highly activated states. If you’re feeling acute distress or panic, you likely won’t be able to focus on much. So meditation or a longer breathing exercise may feel like an impossible task. Instead, keep it brief and simple - just commit to taking three deep breaths. It really does help calm the anxious mind and body! You may notice that the intensity goes down a notch or two, to the point where you can focus on other emotional regulation exercises to further take care of yourself.

I currently have space for online and in-person individual counselling for adults and youth 17+, as well as relationship counselling. If you’d like to meet me and see how we could work together, please go ahead and book a free 20 minute consultation at

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Emotional regulation tip #2 - self care apps.

I’ve been enjoying Finch. It’s an app that gives you simple tasks, like getting out of bed and doing small, manageable household chores, and you can customize the tasks to be whatever you want. The basic app is free, and you don’t need the paid subscription to access most features. If you like cute animals and gentle affirmations and don’t mind a kid-friendly aesthetic, this may work for you.

Finch - Your New Self Care Best Friend Finch - Your New Self Care Best Friend

Things are tough right now, so I'm going to share a few things over the next few days that might be helpful.

Emotional regulation tip, day 1 - gentle exercise for 20 minutes..

I use this website for free workouts (they also have a paid subscription model but you can filter your searches to free content only). This particular one goes at a gentle pace and features a live string quartet. Yes, really.
https://teambodyproject.com/workouts/get-back-2/

I am not an affiliate of this website and don't get commissions of any kind.

Get Back 2 | Team Body Project Power Flow is the second Get Back workout and focuses on the joy of movement.

There are still a few spaces left for this expressive arts therapy workshop for BIPOC, happening January 25. Jotika is a skilled and compassionate facilitator, I highly recommend this.

I still have a few spaces left in both cohorts, including pay-what-you-can for trans, nonbinary and Two-Spirit people.

Hormone care planning and recommendation training for gender affirming care
Cohort 1: open cohort
1 - 4 pm, September 21 - 22 2023
Cohort 2: for trans, nonbinary, Two-Spirit and other gender diverse practitioners only (sliding scale pricing available)
1 - 4 pm, September 28 - 29, 2023
Via Zoom video conferencing
$600 (inclusive of GST)
Register at genderoo.janeapp.com

Hormones are medically necessary for many trans, nonbinary, Two-Spirit and gender diverse people. Yet the process of starting hormone therapy often still requires a third party recommendation which can present a barrier to care.

In this anti-oppression workshop, you will discover how to conduct a low barrier hormone care planning session (previously known as hormone readiness assessments) and write a recommendation to help gender diverse adults access hormone therapy. You’ll explore a protocol based on an informed consent model that centers client safety and respect, while meeting the requirements set out by WPATH version 8 standards of care. You will have the opportunity to practice your skills through role plays and case studies.

You will learn the paths to accessing hormone therapy in BC, including how to connect people to MSP covered and pro bono options. You will be given templates and sample reports to use to create your own documentation that follows the WPATH v8 standards of care.
You’ll leave feeling ready to offer hormone care planning for adults, and to write your own recommendation letter for clients.

This workshop is designed for health care professionals, including registered clinical counsellors, social workers, psychologists, physicians and nurses. It will be delivered in a small group setting via Zoom video conferencing, through a combination of lecture and interactive work using break-out rooms. You will also receive a session of one-on-one clinical supervision after the training, to help prepare you for your first hormone recommendation.

You need to have basic competency and some experience working with trans, nonbinary and Two-Spirit clients before taking this training.

The first cohort is open to all practitioners, cis or trans, while the second cohort is reserved for learners who are themselves trans, nonbinary, Two-spirit or otherwise gender diverse.

Scholarship/Pay What You Can Options
It’s a difficult time to be a trans person in the world today, and I know a lot of us are struggling to stay afloat while still offering care to others. If you are someone who is trans, nonbinary or Two-Spirit yourself, would like to learn within a peer cohort, and cost is a barrier, you have the option of sliding scale/pay-what-you-can, and I will not turn anyone away from this cohort due to lack of funds.