To put it bluntly, 2020 has been one of the most unconventional and exhausting years in recent memory for many of us. Of course, with such frustration and stress comes pent-up emotional reactivity, negative mindsets, and the subsequent complications in everyday life that accompany these responses. While it would make ...
Read MoreA Penny for Your Thoughts: Reduce Financial Stress this Holiday Season
This is a time of year many of us look forward to. It is also a time that some folks tend to dread. Parents, spouses, children – holiday season spending does not discriminate; we all face stresses from finances at one time or another, but this particular shopping period tends ...
Read MoreInnovation Inundation: Getting Over Tech Addictions
Foldable smartphones. Next-generation gaming consoles. The latest PC graphics cards and must-have smart home products. At times, it seems that the very goal of tech companies is to overwhelm us with flashy, exciting new innovations – often acting as Trojan horses full of “must-have” features that compel us to fork ...
Read MoreThink, Speak, and Take Informed Initiative for Yourself
We live in a time where the rest of the world, person by person, is attempting to dictate what is “right” and “wrong.” In that sense, we are individually liable to forget our humanities. We have discussed before how being good to oneself enables for the ability to be good ...
Read MoreConsideration: The “Cure” for COVID-19-Induced Fear
D-19 pandemic, but there is really no solution other than researching effective and safe vaccines. In that sense, much of modern society has been experiencing widespread fear. This emerges in several forms: fear of losing a loved one, spreading or contracting the virus without knowing, being irresponsible and causing a ...
Read MoreWorking Remotely? Put Your Health and Wellness First
There is one golden rule to effective remote work: you cannot do your best if you do not feel it. Nobody is a machine, and no “proven tips” or marketing-speak insights are going to solve this dilemma. What really works is respecting the human angle; understanding yourself, what you need ...
Read MoreCoping with Separation and Distance
Whether during times of war, amidst a pandemic or simply after moving to a new city, we all encounter times when we need to maintain distance from others. Learning to cope with such circumstances, through trial and error, enables for the maintenance of a healthier and more positive mindset, which ...
Read MoreBack to Earth: Turn to Healthy Mental Stimulation and Escapism
The world’s a pretty complicated place right now. Amidst an ongoing pandemic and serious restrictions put in place to protect ourselves physically, it’s just as critical that we focus on safeguarding our mental health and emotional wellness. Cabin fever is a very real threat, especially if you’re destined to be ...
Read MoreFinding and Embracing Your Voice
Finding and valuing your own voice does not equate to silencing others or not valuing their input, but rather to trusting your own mind instead of letting others decide for you. Training your mind in this manner will enable you to better develop social skills, establish healthy relationships with others, ...
Read MoreHow to Prepare for Your First Therapy Session
If you’ve finally made the decision to seek out counselling, you may be wondering how to prepare for your first therapy session. It can feel stressful and even a bit awkward during the initial appointment when you don’t know what to expect. But just remember, this process feels challenging for ...
Read MoreMake Milestones Happen with Realistic 2020 Resolutions!
Perhaps you have been struggling to make sense of your career path as of late, feeling adrift and as if your work isn’t making a meaningful impact. Or, what if you spent much of 2019 doubting yourself? With not only a new year but a new decade now in full ...
Read More5 Ways to Cope with the Stress of the Holidays
Do you usually feel stressed out over the holidays? If so, you’re certainly not alone. From holiday shopping to hosting Christmas dinner to attending corporate parties and enduring oodles of family time – it can feel like a giant whirlwind to handle. But you can equip yourself with some effective ...
Read MoreIn Search of Solace: How Memories Help Us Cope with Loss
When attempting to cope with the loss of a friend or loved one, it can feel overwhelmingly difficult to ever be happy again. This is especially true if the loss is greater, such as that of a spouse or child. Nevertheless, we persevere, and many of us turn to the ...
Read MoreMental Health Benefits of Pet Ownership
Everybody deserves a companion and friendship. In some cases – many, in fact – there is a tremendous struggle to find another human being to connect and bond with. Not all of us are raised in happy households. At the same time, many of us find it difficult to cope ...
Read MoreEnjoy the Great Outdoors and a Healthier Mind this Summer!
Do you know someone who has been bitten by the travel bug and just can’t wait to go on a new adventure? Perhaps you’ve also noticed that they have become more outgoing, positive, optimistic and have a fresh new perspective since seeing more of the world. It’s not an illusion; ...
Read MorePaying it Forward: How Acceptance of the Self Teaches Us to Accept Others
We all know some people who have a hard time making sense of the world around them. Many times, these individuals are struggling internally to find themselves, and understanding others seems to be even more difficult to achieve. Add to that the fact that modern society is chaotic, noisy, commercialized ...
Read MoreBringing Up Upbringings: Facing the Past When it Haunt Us
Many people who struggle with a negativity bias, emotional instability, phobias and other forms of long-term psychological trauma can often trace the roots back to how they were raised. It can be an extremely difficult subject for many to discuss, primarily because their perspective differs so much from that of ...
Read MoreDon’t be SAD: Learning to Cope with Seasonal Affective Disorder
Have you been feeling the winter blues or under the weather lately? As it happens, what it’s like outside can play a significant role in influencing your mood and mental state. Perhaps you have noticed yourself or others getting grumpy and feeling gloomy over this past winter, and maybe you ...
Read MoreRespecting Others, Ourselves and Our Surroundings Through Travel
It is common knowledge that travel is healthy for the soul, but what about the mind? The very act of changing surrounding environments can deliver tremendous mental wellness gains in a variety of ways. From boosting consciousness to enhancing moods and more, travel enables you to interact with the surrounding ...
Read MoreThe Art of Finding Solace: Coping with Social Isolation and/or Loneliness
February is a month often spent celebrating relationships. Whether with a spouse, common-law partner or otherwise, Valentine’s Day festivities continue to enamour us all – well, at least a good percentage of us. The truth is, we often cannot see through the colourful façade produced by what is now an ...
Read MoreDreaming Big Dreams and Willing Them into Reality
What do you aspire to achieve in life? Financial success? A healthy, happy family? The opportunity to travel and see what the rest of the world is like? Or, perhaps all of the above appeal to you and merely getting there has been a challenge. Dreaming is healthy for the ...
Read MoreGiving to Ourselves Before Giving to Others, No Wallet Necessary
There’s no doubt that we take ourselves for granted on a regular basis. This is particularly true during the holiday season when so much focus is on giving weight to consumerism and putting others first, which can be mentally and financially taxing. The line, “Maybe Christmas doesn’t come from a ...
Read MoreBeing Genuine and Authentic: Life’s Biggest Mental Challenge
Lately, we have been examining different ways to be better to ourselves. However, it is also essential to focus on how we present ourselves to others in order to prevent a vicious cycle of assumptions and misconceptions. Ironically, this involves blocking out the noise of the world and focusing within. ...
Read MoreExploring the Brain’s Negativity Bias
No matter how hard you try to maintain optimism and a confident demeanour, it does not mean your brain is going to cooperate. This happens to everyone, and the cause is hardwired into us from birth — it is known as brain negativity bias. Simply put, this means that our ...
Read MoreManaging Perceptions on “Missing Out”: Replacing Fear with Joy
In modern society, where much of what is posted online serves as an illusion, it is all too easy to become afraid of missing out. From a general perspective, this fear is triggered by the anxiety associated with the development of a self-produced stigma, which itself is an illusion that ...
Read MoreExploring Internet Gaming Disorder
Internet Gaming Disorder is a recent classification that has continued to stir up controversy and heated debates over the past several years. However, rather than acting on an assumption, we can benefit from learning the specifics of this much-debated disorder. There are many aspects to consider before presenting a diagnosis, ...
Read More“Doing Good”
To be doing good deeds is man’s most glorious task. – Sophocles If you’re feeling an altruistic desire to do some good, know that it’s much easier to accomplish than you may think. Doing good – whether it’s towards yourself, others, your community, or to the rest of the world ...
Read MoreDon’t Take It Personally
Taking things personally is something we’re all guilty of doing at some point or another – often on a daily basis. As social beings, our interactions and relationships with others can impact our own well-being and how we feel about our lives. And although we all have our sensitive spots, ...
Read MoreGuilt and Shame
Guilt and shame are very powerful emotions – arguably, two of the most powerful emotions that we humans experience. Whether it’s from abuse that occurred during childhood, feelings of rejection or failure, or feeling inadequacy with our own self-worth – we’ve all experienced a degree of these emotions at some ...
Read MoreEmotion Series: Fear and Anxiety
All of us experience the sensation of fear and anxiety at various points throughout our lives. Fear is caused by a real and understood threat, like fear of being unable to cope or protect oneself, or fear of a real threat if attacked or assaulted. Fear is specific, immediate, and ...
Read MoreEmotion Series: Sadness
Sadness can be a beautiful yet frustrating thing, depending on its form and utilization by an individual. It is associated with elevated physiological arousal, and activates the body to respond to loss, despair, disadvantage, sorrow, grief, or helplessness — physical or emotional influencers that impact a person’s experience in life. ...
Read MoreEmotion Series: Anger
Anger, like other emotions, acts as a form of behavioural regulation, built into the neural architecture of humans over evolutionary time. Essentially, anger is an emotional response that produces a surge of energy and motivation within the minds of humans when specific situations or events demand such behaviour to be ...
Read MoreBefriending 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 MoreCriticizing 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 MoreNarcissistic 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 behavior. ...
Read MoreAnother 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 MorePeople 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 MoreManaging Anxiety and “What Ifs”
We’re constantly told how bad chronic stress is for the welfare of our health. It is a serious matter that needs to be reduced and controlled for the sake of your physical, psychological, and emotional health. How can you control chronic stress when it is influenced by factors outside of ...
Read MoreDifference Between a Panic Attack and an Anxiety Attack
Although many of us have a tendency to group the term anxiety and panic attacks in the same boat, from a clinical perspective they are actually different. This is mainly evident in the variations among triggers, symptoms, occurrence, and treatment. Here’s a deeper look at what those differences entail. Triggers: ...
Read MoreRisks of Putting Your Wants Before Your Needs
Physically, our basic needs are nourishment, hydration and sleep. But our basic needs also include mental and psychological well-being. Ignoring these psychological needs may lead to anxiety or depression, which can have negative repercussions for every aspect of your life. Think of the old adage of the millionaire that has ...
Read MoreBalancing Wants and Needs
Effectively balancing your wants and needs is a difficult feat for anyone. It’s completely natural to feel a stronger motivation to go after your immediate wants than take care of your higher needs; to go after things that are easier to attain in the present and provide immediate pleasure and ...
Read MoreGuide to Recovery After Divorce
Divorce is tough. There’s no way around it. Even if the decision was mutual, the most amicable separations and divorces cause some level of emotional trauma for both parties. The level of trauma varies from person to person dependent on a variety of factors, but no matter the situation, going ...
Read MoreStress Series: Stress and Sleep
Distress and anxiety caused by stress can lead to many restless nights. Even worse, once you are sleep deprived your anxiety levels tend to rise creating a vicious cycle that can feel overwhelming. The most important thing to do in this situation is to relax. Try to distract yourself from ...
Read MoreStress Series: Identifying Your Stress Triggers
Identifying and isolating what triggers your stress and causes your affliction is a very important step towards better managing your stress levels. Often, we experience undue stress by factors out of our control such as school, work, our health or children. Other times, we experience stress by perpetuating negative thoughts, ...
Read MoreStress Series: Destressing Your Mind and Body
For those days in life when your fourth cup of coffee has you completely wired, or when those deadlines and “to do” lists pile higher than you can bare, or when life take the reigns and snaps away your time to decompress – it could be time to introduce some ...
Read MoreStress Series: Stress and the Heart
Your health and stress go hand in hand. They are connected on a physiological level that many of us may not realize. Unhealthy stress that is persistent and constant can have a profound effect throughout your body. Stress is a normal part of life, but when it becomes a pervasive ...
Read MoreStress 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 MoreStress Series: How to Relieve Job Stress
We’ve all endured stress at work. Between the piles of deadlines growing on your desk, to those long, arduous meetings that cut into your ability to actually complete those deadlines, to the overpaid boss that just won’t leave you be – it’s no surprise how much stress can wear you ...
Read MoreStress Series: The Benefits of Stress
Stress has negative connotations, and rightly so. When you are overstressed, it feels like there is an extra weight on your mind and body. Even daily life activities like eating and sleeping are affected by stress. At the same time, stress in small doses has some benefits. After all, stress ...
Read MoreStress Series: What You Need to Know about Chronic Stress
This is the third article in our ongoing stress series. Previous articles include The Biology of Stress and Recognizing the Early Warning Signs of Stress. When work starts to get overwhelming, when household responsibilities begin to pile up, when your relationships cause you to feel tired, worn out, and hopeless, ...
Read MoreStress 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 MoreStress Series: The Biology of Stress
Stress is a natural, healthy part of life. Evolutionarily, it’s a process that allows our bodies to cope with danger by engaging a cascade of biological events. Though stress was a mechanism designed to protect us from mortal danger, in modern terms our consistent levels of stress are caused by ...
Read MoreA 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 MoreJust 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 MoreGiving 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 MoreFacing 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 MoreDelight For Others – Sympathetic Joy
Sympathetic joy essentially means to experience a sense of joy in the basic goodness of others and in the fundamental well being of ourselves. In other words, it is “being happy for someone” the way we would feel proud of ourselves when we achieve things like getting a good grade ...
Read MoreListen – 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 MoreAttachment Styles Part 4: Fearful-Avoidant Attachment
This article is the final installment in a four-part series about attachment styles. Each of these four styles is a component of a psychological model called attachment theory. The theory attempts to articulate how people connect with and relate to one another. Everyone’s individual attachment style begins to take shape ...
Read MoreAttachment 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 MoreAttachment Styles Part 2: Anxious-Preoccupied Attachment
This article is the second in a four-part series about attachment styles. These four styles are a component of attachment theory, a psychological model that attempts to articulate how people connect with and relate to one another. Our individual attachment style is determined shortly after birth, based on the child-parent ...
Read MoreAttachment Styles Part 1: Secure Attachment
This is the first in a four-part series on attachment patterns. The four attachment styles are part of attachment theory, a psychological model that describes the how people relate to one another. We form our attachment styles as babies based on the child-parent relationship. These styles go on to influence ...
Read MoreValues-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 MorePain 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 proportionate to our resistance. When we don’t respond with resistance there is no suffering. How is this possible? According ...
Read MoreFind 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 MoreBeing 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 MoreSaying 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 MoreThe 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 MoreAttitude 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 MoreOpen 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 MoreOvercoming 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 MoreCultivating 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 MoreSelf-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 MoreRadical 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 MoreSavouring 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 MoreWhat is Neuroplasticity?
It was once believed that when an individual reached early adulthood the brain would reach its peak and would stop developing. It was also believed that around the age of forty our brain cells died off and there was no way to regenerate them. Decades of research , and new ...
Read MoreMeditation 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 MoreTaking a Break from Technology
Albert Einstein once said, “I fear the day that technology will surpass our human interaction. The world will have a generation of idiots.” Although we are not quite there yet, we have become addicted to our technological devices. There is a growing body of scientific evidence supporting the idea of ...
Read MoreLowering 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 MoreA 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 MoreIndividual Counselling and Relationships
At some point in their lives many people start to find their relationships difficult and will unknowingly repeat behaviours that seem to sabotage their ability to be happy. Although it is common for couples to seek relationship counselling, many people do not realize that the individual counselling can often be ...
Read MoreThe 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 MoreHow To Improve Your 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 rebuild 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 MoreTherapy 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 ones, debunked: Therapy Isn’t for Me From small towns to cities like Ottawa, therapy provides a perspective on life that assists people from all walks of ...
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