Sharing what we know to help you heal & grow…
Pandemic Parenting Tips – 5 Strategies to Balance the Chaos
Families are having a hard time. As we approach the one year mark of navigating through the COVID-19 pandemic, it is not surprising that families are struggling in multiple ways. Even in ordinary times, many parents struggle to balance work and family...
Raising Kids & Keeping the Romance
How do you make time for your relationship while you're also busy parents? Depending upon how long you’ve been a parent, you may hardly remember the carefree days before children arrived. You had responsibilities, but chances are that you and your partner had a great...
10 Easy Ways to Connect with Your Partner
Life is busy. The demands of home, family and work can rob you of the energy to invest in your intimate relationship. Don’t fall into the trap of assuming your partner knows how important and special they are to you. Be intentional about demonstrating your love. If...
5 Myths about Happy Couples that May Surprise You
Every couple has issues – even if their life looks perfect from the outside. Of course, the honeymoon phase of most relationships can leave us feeling excited and enchanted with each other. However, the honeymoon shine will fade over time and that is perfectly normal....
COVID Fatigue
Covid fatigue is real and it can look like depression. As a second State of Emergency was recently declared in Ontario, many of us are feeling overwhelmed, exhausted, sad and angry. One client described having “decision fatigue” as she faced decisions about how to...
5 Steps to Relieve COVID Fatigue
It is even possible to find relief from COVID-19 Fatigue? The answer is YES. And here is a simple guide for you to follow.The 3 Key Approaches for Relief Think: Train your mind and manage what you are thinking (cognitive therapy) Act: Do life-giving activities...
The Word of the Year for 2020 is…..?
Traditionally each year one word is chosen to sum up the shared experiences of the year. Collins Dictionary chose lockdown – defined as the imposition of stringent restrictions on travel, social interactions and access to public spaces. Merriam-Webster Dictionary...
A New Approach to a New Year
2020 was a hard year. Many people are relieved to see it come to an end. As we begin a new year, we want to hold the hope for better days ahead. Instead of the typical New Year’s resolutions that are typical for the kick-off of a new year, I encourage you to instead...
Ditch the New Year’s Resolution – Do this instead
New Year’s resolutions are tricky business. They are obligations we put on ourselves to behave. And research shows they are not effective. By February more than 80% of people have abandoned their resolutions. And subsequently, they feel a sense of failure. What Is a...
HOME for the Holidays – Amidst a PANDEMIC
This will be a unique holiday season. Navigating the holidays during a pandemic creates a challenge we have never faced. You may feel a heaviness in your heart as you consider time honoured traditions that will need to be adapted or perhaps even cancelled. Feeling...
Cultivating Hope in Difficult Times
Hope is an emotional state that promotes the belief in a positive outcome. Clearly, we need hope, especially in our current world. Can hope really make a difference? The answer is YES. There is increasing evidence that hope changes us psychologically and...
Why am I so Tired? Understanding the Need for Sleep
We are a nation of tired people. Many adults suffer from some type of sleep problem - too little sleep, broken sleep or poor quality sleep - leaving us exhausted. The impacts of poor sleep are significant: Increased irritability Reduced pain threshold Poor memory and...
Top Ten Tips to Get the Sleep You Need
Sleep is important to mental and physical wellbeing. And when we do not get enough good quality sleep, we suffer the consequences. Sadly, many people do not notice the negative effects of poor sleep because they rarely get enough quality sleep and they simply get used...
The #1 Survival Strategy Every New Mom Needs to Know
Start using this strategy now! Having a baby is hard work. If you have recently given birth, you know this to be true. You are likely exhausted in a way you could have never imagined. We are not talking about being tired – we are talking about a level of exhaustion...
5 Relationship Tips for New Parents
Becoming parents is often an exciting time for a couple. It is a life-changing experience for each parent individually but also for their relationship together. Before baby, it is easy to have time and energy to invest in your relationship. However, your relationship...
Boost Your Mental Health for the Coming COVID Winter
Preparing for winter can be challenging under the best of circumstances for many of us. However, this year, as we face the ongoing realities of COVID-19 we may be anticipating the coming months with heavy hearts. And maybe even a sense of dread. Christmas celebrations...
The Top Ten Foods for Better Mental Health
Did you know there are “brain-healthy” foods to promote a healthy mind and a positive mood? Food is important, not just for our physical health but also for your mind. Growing research supports the theory that what we eat every day can improve our mood and help with...
7 Types Of Betrayal That Are As Hurtful As Affairs
Affairs are damaging. They rock the foundation of a relationship creating a spiral of destruction and despair. However, there are other forms of betrayal that can be equally damaging to intimate relationships.Betrayal of trust can appear in many forms. While some are...
Betrayal – 8 Steps To Healing Broken Trust
Have you been betrayed by your partner? Have you hurt your partner by behaving in ways that violated their trust within your relationship? If so, you are not alone. Studies report that just over half of relationships have been damaged by some form of betrayal and one...
The Power of Gratitude
Gratitude starts with noticing the goodness in life. And researchers have found there are some surprising benefits in practicing gratitude. As we prepare to celebrate Thanksgiving this is a natural time of year to give thanks. The cynics among us may find it difficult...
How to Cultivate More Gratitude
Giving thanks can make you happier. But like any other healthy habits, even though it is good for us, it can be hard to practice consistently. Why is gratitude so hard to practice? If we are being honest, it is easy to focus on what we don’t have, our problems and the...
Cultivating A Healthy Mind – Even When The World Feels So Uncertain
As many staff and students have returned to school – a roller coaster of emotions may be experienced. Excitement, anxiety, anticipation, or perhaps even fear. For some, the decision to return was a choice made freely, while for others it was borne out of necessity. If...
Back To School – Helping Kids With Their New Normal
All children feel anxious at one time or another. But when anxiety gets in the way every day, children get irritable or even angry. They are more prone to meltdowns or tantrums. Returning to school when everything looks so different presents a “perfect storm” for many...
What Postpartum Depression Sounds Like
We expect new parents to be happy - tired maybe, but happy with their new little bundle of joy. And some are just that. However, 1 in 7 moms and 1 in 10 dads experience postpartum depression. They do not feel happiness or joy. They feel anxious, overwhelmed,...
8 Postpartum Depression Symptoms You Need To Know
Recognizing postpartum depression might not be as easy as you think. There are two reasons for this: It doesn’t always look like typical depression Many women will hide their symptoms and suffering for fear of being judged Some mothers will experience more classic...
The Lingering Effects of Childhood Emotional Neglect
Emotional neglect is hard to identify. It is created by what did not happen and it does not leave physical injuries or scars. And it is confusing to those who experience it. Emotional neglect is not the same as child abuse as it is often unintentional. It occurs when...
Adult Relationships After Childhood Emotional Neglect
Creating good strong relationships can be hard work – even under the best of circumstances. But when you factor in an experience of childhood emotional neglect – it can feel impossible. Sadly, adults who experienced childhood emotional neglect did not get what they...
Are You Numbing Your Pain
Do you ever fantasize about finding an escape? Some beautifully blissful way to escape the misery and challenge of the current moment. Continuing to live through the social isolation related to COVID-19 and ongoing uncertainty is hard. And when life gets really hard,...
Eating Disorder Recovery
Disordered Eating or Eating Disorder - What is the Difference? Many people have a messed-up relationship with food. And whether it is a full-blown eating disorder such as anorexia nervosa or bulimia, or disordered eating - they all cause physical and psychological...
Disordered Eating Recovery – A Young Woman’s Journey
I was a girl who looked perfectly happy and healthy but internally I was broken, torn apart, and completely consumed by disordered eating and exercising obsessively. Not everyone who struggles with an eating disorder has the stereotypical anorexic body type. It may...
Overcoming Hopelessness
Life has beaten you down. You are tired. You feel lost and hopeless. The motivation and desires that once characterized who you are, are gone. And this feels bad. It feels really bad. We all experience occasional ups and downs but when we get hit with one big...
You Can Be More Empowered
Do you struggle with feeling hopeless or helpless? It is impossible to have a positive sense of wellbeing if you are plagued with feelings of hopelessness and helplessness. It is important to recognize that there are steps you can take to improve how you feel creating...
Parents are being asked to do the Impossible
Parents are struggling. They have been struggling since mid-March when a two-week extension to March break became a six-month hiatus from school as we knew it. Many have become reluctant home-schoolers. Many have had to balance the anxiety associated with being an...
Parenting – The Power of Showing Up
Parenting is a tough gig. We all want to do it so well – but I believe it is the hardest job in the world. It has certainly been the hardest job I have ever done. I thought I would be a natural parent – I had always loved kids and knew I wanted to be a mother - but it...
Postpartum Depression
What does it feel like to have postpartum depression or postpartum anxiety? What are the signs or symptoms? How do you know when you have it? And if you do have it, what should you do? I want to explain it in the words I hear women use to describe their experience so...
Big Life Change – We Can Help You Find Your Way
Change is a part of life. Some times change can bring a sense of relief and calm, while at other times it can leave us overwhelmed, confused and emotionally off-balance. And it doesn’t seem to matter if the change is expected or unexpected – life transitions can be...
How Do You Really Feel About Yourself?
When it comes to self-esteem, only one opinion matters – your own. And even that one should be carefully evaluated as we tend to be our own harshest critic. There are three simple questions every person should ask themselves when evaluating how they feel about their...
Healing After Separation or Divorce
The end of a relationship is difficult. Some relationships end suddenly while others grow apart over the years. Some endings are mutual, while others are unexpected and unwanted. Regardless of the reason for the ending or the manner in which it takes place, you are...
Empty Arms – The Pain of Pregnancy & Infant Loss
There is no more profound loss that the loss of a baby. It is a unique and agonizing pain that can leave families adrift in a sea of questions that often can never be answered; a sea of pain that can be all-consuming; a sea of doubt regarding the meaning of life; and...
Trauma and Post Traumatic Stress Disorder
Pandemics, like Covid-19, challenge the way that people cope. Our brains are designed to react to novel and unfamiliar things as threats. Fear of infection, a lack of understanding and a lack of control impact us on deep levels. For some people this can be considered...
PTSD Treatment
Treatment for Post Traumatic Stress Disorder is possible. In my previous article, Trauma and Post Traumatic Stress Disorder, the symptoms of PTSD were reviewed. If you have been experiencing these symptoms for more than a month, there is a very good chance that your...
Trauma Recovery – It Is Possible
Trauma is the experience of severe psychological distress following a traumatic or life-threatening event. It may be a one-time powerful incident such as an accident, an illness, an assault or rape, or exposure to a catastrophic event. Or it could be repeated exposure...
Recovery After Grief & Loss – It Is Possible
I have been through grief. There was a time when I felt that I would never see the world in full colour again. Everything felt dulled by the grief that took up so much space in my life. Over time, with support and help, the world brightened again. I felt changed by...
Are You Living in the Darkness of Depression?
Depression hurts. Depression is a dark journey that leaves you exhausted and depleted. Many will have an experience of depression at some time in their lives. It may be a brief episode related to a specific event, for others it may be a chronic low mood, while others...
Is Anxiety Holding You Back?
Is anxiety robbing you of the ability to enjoy your life? Do your thoughts race? Do you often feel overwhelmed and unable to cope? You are not alone. Anxiety is a normal feeling that we all experience from time to time. It can often help alert us to a potential danger...
Is An Addiction Hurting You or Someone You Love?
Addictions hurt. They hurt the individual who struggles with them. They hurt the people who love them. Sometimes addiction is easy to spot, while other times it is more easily disguised. But the harsh reality is that addiction interferes with how we see ourselves, how...
Mother Guilt – Can You Relate?
Mothers are so hard on themselves. I often joke with clients that when women give birth someone secretly implants a guilt chip in their brain making them feel guilty about everything. Although the brain chip is not real, the issue of mother guilt is very real and it...
Why Secrets can Ruin Relationships
Trust is vital in a relationship. Many people would agree with this statement. However many couples struggle and lack of trust is often cited as a problem. It is impossible to feel emotionally safe in a relationship when there is a lack of openness and transparency....
This Isn’t What I Expected – Pregnancy & Postpartum Depression
I thought this would be the happiest time of my life. I have been waiting for this. I have been planning for this. But why do I feel so bad? Maybe I am not meant to be a mom. Maybe this was a mistake. No one expects to become pregnant or have a new baby and experience...
Parenting during the Pandemic
Now that we are over a month into the pandemic, the experience of being quarantined with our children has become real. Juggling the responsibilities of taking care of the home, keeping our children fed, active, educated, and entertained while possibly working from...
Overcoming Childhood Trauma
Have you gone through something as a child that was really challenging for you emotionally? Many of the clients we work with have. And these experiences can have long lasting impacts. When children experience such emotional challenges, they will find a way to cope...
Start to Feel Better Today
We understand this is such a hard time. We are feeling it too. We miss our old routine. We miss our freedom to move about our community. We miss the ability to visit and enjoy our family and friends. We miss life as we knew it before the pandemic. We are collectively...
Grief in a Changing World
Currently, we are a world that is sharing a collective emotional experience. We feel a profound sense of loss of our way of life and our roles and routines that created a sense of normalcy as we have come face to face with a pandemic. We are afraid for our health, our...
Attachment Focused Parenting
Let's face it, the current situation we are living in is proving to be challenging for ANY parent right now. Whether it is motivating them to do schoolwork or understanding what 'social/physical distancing' means is difficult for anyone. I thought I would share some...
Grief after Infant Loss
When a couple loses a baby, it is a profound loss with a pain that is unimaginable. The world no longer makes sense; the world no longer seems fair or just. You lose an entire lifetime that you began to envision from the moment your pregnancy was confirmed – all of...
Radical Acceptance
Sometimes problems can’t be solved. And when you are confronted with a problem, you only have four options: solve the problem, change your perception to the problem, radically accept the situation or stay miserable. As we are faced with the new reality resulting from...
Self-Compassion
Self-compassion is having the same compassion towards yourself that you have towards others. I often ask my clients to talk to themselves the same way they would talk to their best friend. And I will light-heartedly say,” if you talked to your friends the way you...
Harmful Effects of Stress
Research confirms the effects of stress affect your health. The impact it has on your health, both physical and mental, can be very harmful. In the world we live in today, everything appears to be so fast paced that we can hardly keep up. Stress can be good in small...
The Road to Resilience
How do people deal with difficult events that change their lives? The death of a loved one, loss of a job, serious illness or other traumatic events; these are all examples of very challenging life experiences. Many people react with a flood of emotion and a sense of...
Journey to Fatherhood
Being a parent is hard, and being the parent of an infant is especially hard. The challenges experienced in the first weeks and months after bringing home a new baby are experienced by both mothers and fathers. Women have been experiencing postpartum depression for...