Befriending Your Emotions

Befriending Your Emotions

We all know how important it is to take care of our bodies to achieve optimal health. In this quest for physical wellbeing, our emotional health often gets lost in the details. Although emotional health is an equally important aspect of your whole body health our relation to emotions is ...

Read More

 Criticizing Your Appearance

In a world where social media and pop culture seem inescapable, it can be difficult to avoid passing judgment. Everyone is guilty of judging the behaviour or appearance of others at one point or another, whether aloud or privately to ourselves. In such a critical culture, most people often criticize ...

Read More

Narcissistic Parents

  Narcissism is characterized by extreme self-centeredness and self-absorption. Narcissists are captivated by their own attributes and crave attention and admiration from others at all times. Their worldview is unpredictable and perplexing. These people are unhappy with themselves and they tend to blame others for their swinging moods and erratic ...

Read More

Another Face of Anxiety – Common Phobias

It’s easy to say that you are afraid of spiders, or that you don’t like heights, but unless you suffer from an actual phobia you may be lucky to escape the experience of the crushing fear associated with severe phobias. A phobia is defined as “an extreme or irrational fear ...

Read More

People Pleasing

We all go through moments in life where we try to make someone else happy. Whether it be towards a spouse, an in-law, or a colleague, everyone has done more than their fair share of “people pleasing” in their life. Sometimes this can be an acceptable practice, like conceding to ...

Read More

Stress Series: Responding to Stressors

For many of us, identifying the stressors in life that cause headaches, tense muscles, anxiety, and overall stress are no mystery. Common stress triggers include finances, job stress, relationship troubles, and family pressure. Having too much on one’s plate, too little down time, and practicing unhealthy habits are also common ...

Read More

Stress Series: Recognizing the Early Warning Signs of Stress

According to a 2010 study by Statistics Canada, “1 in 4 Canadian workers described their day-to-day lives as highly stressful.” Prolonged and consistent stress is associated with negative health patterns like smoking, over-consuming alcohol, improper sleep hygiene, and poor eating habits. Stress also contributes to negative health consequences including high ...

Read More

A Moment of Stillness

In The Joy Diet: 10 Daily Practices for a Happier Life, Martha Beck writes that “doing nothing is the most productive activity you will ever undertake.” When we speak of stillness, this is exactly what we mean. Doing nothing. Not meditation, or prayer, or brainstorming, or problem-solving, only stillness. The ...

Read More

Just Say “No”

Boundaries are limits that separate actions, words, emotions, and sensations that we consider safe, appropriate, appreciated, and welcome, from things we do not consider acceptable. Boundaries can be physical, emotional, sexual, or spiritual. Everyone has different boundaries and only you can define your personal limits. Boundaries are often established through ...

Read More

Giving and Receiving

Although giving and receiving is undoubtedly a hugely important part of life, it becomes even more significant at Christmas time. Christmas is a time of togetherness, and the giving and receiving of love and gifts with our family and friends. Gift of Attention – Spend Time With Your Loved Ones ...

Read More

Facing Serious Illness Or Mortality

Believe it or not, facing serious illness or mortality does not have to be unbearable. Of course, being diagnosed with a life-changing or terminal illness can be emotionally and physically debilitating, affecting each and every person you love. But, for those who like to think as the glass being “half ...

Read More

Listen – Really Listen

The funny thing about the concept of “listening” is that people assume it’s so easy because it comes naturally. Believe it or not, it doesn’t. Some people seem like “natural born” listeners, while for others it takes an effort and a mindful approach to become an engaged listener. Listening to ...

Read More

Attachment Styles Part 3: Dismissive-Avoidant

This is the third in a four-part series on attachment patterns. The four attachments are part of a psychological model known as attachment theory. This model describes how people relate to one another. We form attachment styles as infants, primarily through the child-parent relationship. Our childhood experiences  go on to ...

Read More

Values-Based Living

Do you live your life based on your own values, or based on a perception of how things “should” be done? When you have a decision to make, no matter how big or small, do you evaluate the impact it will have on your life and how it fits within ...

Read More

Pain x Resistance = Suffering

The Buddha’s central teaching has succinctly been summarized by American mediation teacher Shinzen Young in the mathematical formula “pain times resistance = suffering.” When we resist pain, it leads to suffering proportional to our resistance. When we don’t respond with resistance there is no suffering. How is this possible? According ...

Read More

Find Pleasure in Life

It doesn’t have to be January 1st to make big changes in your life. If you resolve to start leading a more whole and fulfilling life, your Ottawa therapist can help. Here are some different activities you can do to find more pleasure in life: Senses Humans have five well ...

Read More

Being vs. Doing

In today’s world, there is a fixation on what we “do.” When approached at a social gathering, the first you’re ever asked is “what do you do for a living?” Your child walks in the door, and you ask her “what did you do today?” Yet as human beings, life ...

Read More

Saying Yes

Whenever you are faced with a challenge or presented with an opportunity, you have two default options: to say yes, or to say no. No is a defensive action that can shield you from failure, but it can also prevent you from achieving what’s possible. In contrast, saying yes keeps ...

Read More

 The Power of a Smile

Smiling is a simple act that comes instinctively when we see something nice, beautiful, or funny. A smile is a gesture of happiness and appreciation. A smile is only a series of contractions in our facial muscles, yet becomes associated with everything good in the world. Read on to find ...

Read More

Attitude of Gratitude

Do you often feel overwhelmed by the frenetic pace of life? Do you stress over the little things and feel frustration on a daily basis? If you’re ready for a change, consider adopting an attitude of gratitude. Being grateful, which means paying attention to good things moving your way, allows ...

Read More

Open to Beauty

When you open yourself to beauty in the world, in other people, and in your own heart, you acknowledge the interconnectedness between yourself and all things on this planet. Being open to beauty allows you to find joy, experience the moment, and appreciate balance and harmony with life. Opening yourself ...

Read More

Overcoming Approval Seeking

It is a natural human desire to seek connection and approval from our fellow humans. When we receive approval from our peers, family members, and mentors, it can be validating and elicit many positive emotions. However, relying on external approval (external source of validation) can mean you are putting your ...

Read More

Cultivating Positive Emotions

For many people, it can be difficult to overcome negativity and focus on developing positive emotions. Anger, frustration, and anxiety often reign when we experience stress or encounter problematic situations. Positive emotions like joy, gratitude, serenity, hope, and love, on the other hand, can create a sense of well-being, purpose ...

Read More

Self-Compassion

Compassion is an incredibly important human trait that bonds us across all divisions. When it comes to other people, most of us find it natural to notice and identity suffering. We feel emotionally moved and drawn to help that individual, and often act to alleviate their suffering in any small ...

Read More

Radical Acceptance

Have you ever been given tragic news and responded “I can’t believe it?” Been handed frustrating circumstances and wonder how “unfair” life can be? Often, to shield ourselves from confronting pain and moving forward into a positive future, we react to painful moments with denial, disbelief, suppression, and emotional procrastination. ...

Read More

Savouring the Moment

From a very young age people are encouraged to grow their horizons by joining activities such as boy scouts and after school sports. From there life only gets busier with school work, babysitting, part-time jobs, relationships and post-secondary education. Throughout our lifetime we rarely slow down to take moments for ...

Read More

Meditation for Beginners

Meditation provides many benefits for the body, mind and soul. It creates a calming effect which eases stress and anxiety. Meditation can also give people a different perspective on difficult and trying situations, as well as increase self-awareness and reduce negativity overall. To start meditating follow the steps below: Getting ...

Read More

Lowering Your Stress Levels

Stress plays a major role in your everyday life, whether it is good or bad. It can release adrenaline that we need to get through nerve wrecking presentations, and help us amp up for the big game, but it can also have a negative effect on your life. Many Canadians ...

Read More

A Kinder Voice of an Inner Ally

The saying “you are your own worst critic” could not be more true, as many people have a tendency to be quite hard on themselves. Being your own worst critic can take a toll on your mental health as with time your pathological critic continues to grow stronger and could ...

Read More

The Importance of Grief Counselling

Death or the loss of a loved one can have a devastating impact on your life. If you have lost a loved one and feel like your pain will never go away, there is a very good chance you may benefit from grief counselling. Grief naturally takes you through several ...

Read More

Improving Self-Esteem

Low self-esteem can make it difficult to pursue career goals, make friends or have long lasting relationships. Here are some suggestions to help you re-build your self-esteem: Undergo Self Esteem Counselling Self-esteem counselling is perhaps one of the most important steps you can take to improve your self-esteem. In counselling you ...

Read More

Therapy Myths Debunked

There are many common myths about therapy that can keep people from enjoying the many benefits therapy has to offer. Here are five common myths about therapy debunked: Therapy Isn’t for Me From small towns to cities like Ottawa, therapy provides a perspective on life that assists people from all ...

Read More

Confidential Line: 613-302-1573

Contact Me

This is a unique website which will require a more modern browser to work!

Please upgrade today!