613-848-3683

Sharing what we know to help you heal & grow…

Raising Kids & Keeping the Romance

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...

read more
10 Easy Ways to Connect with Your Partner

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...

read more
5 Myths about Happy Couples that May Surprise You

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....

read more
COVID Fatigue

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...

read more
5 Steps to Relieve COVID Fatigue

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...

read more
The Word of the Year for 2020 is…..?

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...

read more
A New Approach to a New Year

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...

read more
Ditch the New Year’s Resolution – Do this 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...

read more
HOME for the Holidays – Amidst a PANDEMIC

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...

read more
Cultivating Hope in Difficult Times

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...

read more
Why am I so Tired? Understanding the Need for Sleep

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...

read more
Top Ten Tips to Get the Sleep You Need

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...

read more
The #1 Survival Strategy Every New Mom Needs to Know

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...

read more
5 Relationship Tips for New Parents

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...

read more
Boost Your Mental Health for the Coming COVID Winter

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...

read more
The Top Ten Foods for Better Mental Health

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...

read more
7 Types Of Betrayal That Are As Hurtful As Affairs

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...

read more
Betrayal – 8 Steps To Healing Broken Trust

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...

read more
The Power of Gratitude

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...

read more
How to Cultivate More Gratitude

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...

read more
Back To School – Helping Kids With Their New Normal

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...

read more
What Postpartum Depression Sounds Like

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,...

read more
8 Postpartum Depression Symptoms You Need To Know

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...

read more
The Lingering Effects of Childhood Emotional Neglect

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...

read more
Adult Relationships After Childhood Emotional Neglect

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...

read more
Are You Numbing Your Pain

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,...

read more
Eating Disorder Recovery

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...

read more
Disordered Eating Recovery – A Young Woman’s Journey

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...

read more
Overcoming Hopelessness

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...

read more
You Can Be More Empowered

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...

read more
Parents are being asked to do the Impossible

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...

read more
Parenting – The Power of Showing Up

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...

read more
Postpartum Depression

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...

read more
Big Life Change – We Can Help You Find Your Way

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...

read more
How Do You Really Feel About Yourself?

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...

read more
Healing After Separation or Divorce

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...

read more
Empty Arms – The Pain of Pregnancy & Infant Loss

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...

read more
Trauma and Post Traumatic Stress Disorder

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...

read more
PTSD Treatment

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...

read more
Trauma Recovery – It Is Possible

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...

read more
Recovery After Grief & Loss – It Is Possible

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...

read more
Are You Living in the Darkness of Depression?

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...

read more
Is Anxiety Holding You Back?

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...

read more
Is An Addiction Hurting You or Someone You Love?

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...

read more
Mother Guilt – Can You Relate?

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...

read more
Why Secrets can Ruin Relationships

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....

read more
Parenting during the Pandemic

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...

read more
Overcoming Childhood Trauma

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...

read more
Start to Feel Better Today

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...

read more
Grief in a Changing World

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...

read more
Attachment Focused Parenting

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...

read more
Grief after Infant Loss

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...

read more
Radical Acceptance

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...

read more
Self-Compassion

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...

read more
Harmful Effects of Stress

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...

read more
The Road to Resilience

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...

read more
Journey to Fatherhood

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...

read more