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Do you often find yourself pushing past your limits, always striving for a version of success that feels just out of reach? If “good enough” never feels like enough, you may be dealing with perfectionism. In our fast-paced, achievement-driven world, perfectionism is often celebrated as a sign of ambition and diligence. But beneath the surface, it’s a struggle that can leave you feeling drained, overwhelmed, and disconnected. As therapists, we see the emotional toll perfectionism takes, and we want you to know you’re not alone. There’s hope for breaking free… Read More »The Weight of “Perfect”: Understanding and Overcoming Perfectionism

In our fast-paced and often self-critical world, learning and practicing mindful self-compassion (MSC) can be a powerful strategy to reduce stress, enhance emotional resilience, and foster overall emotional well-being. Developed by renowned researchers Dr. Kristin Neff and Dr. Christopher Germer, MSC uniquely blends the principles of mindfulness and self-kindness, guiding us to treat ourselves with the same understanding and care we would naturally extend to a cherished friend. If you’re looking for simple, everyday methods to integrate self-compassion practices into your life, here are a few effective techniques: Step 1:… Read More »Your Guide to Mindful Self-Compassion

Today I thought it might be helpful to discuss the use of gratitude as a tool in improving our mental wellness.  I say a tool, because I don’t believe gratitude can be a cure all by itself – it’s important to access deeper emotions and memories in order to heal.  However Gratitude can be a wonderful support as we engage in the very challenging work of improving our mental health. This blog post will be part of a series that discusses the benefits of gratitude, how gratitude works to create… Read More »Connecting to Gratitude: The Benefits

IInternal Family Systems (IFS) therapy is a highly effective, evidence-based therapeutic approach that helps individuals explore and heal the many parts that make up their internal world. According to IFS, each person is composed of different sub-personalities or “parts,” which develop as a result of our unique life experiences and interactions. These parts can reflect various aspects of our personality, such as our “parenting” part, “employee” part, or “organizing” part, and they can also hold more challenging emotions like anger, sadness, or fear. What are “Parts” in IFS Therapy? In… Read More »Understanding Internal Family Systems (IFS) Therapy

I wrote a guest article for Flourish True – please feel free to check it out here. The article focuses on the changes that occur when entering what is commonly called the fourth trimester – pregnancy, birth, and having a baby impact hormones, brain chemistry, our physical bodies – not to mention it is such a huge life transition! The article then goes on to provide some tips for coping with this transition. Julie is based out of Kitchener-Waterloo, ON. She currently provides virtual care only to all Mamas of… Read More »New Mom Overwhelm – Tips for Coping

Many individuals who have a trauma history, or experience mental health issues such as depression or anxiety, can experience elevated stress levels. In EMDR and other trauma therapies, creating Safe(r) Place imagery is used to support clients in managing overwhelming feelings or when the nervous system is flooded.  In EMDR, this is usually done in the preparation phase, shortly after the clinician takes the client’s history.  To create a Safe(r) Place, the clinician usually guides the client through a series of steps to support them in getting a vivid image… Read More »EMDR: Safe or Calm Place Imagery

In this post I will be discussing some helpful hints for completing thought records.  Thought records are a tool commonly used in Cognitive Behavioural Therapy (CBT).  CBT is a therapy that focuses on helping people change the way they think – the theory is that the way we think and interpret life events impacts our thoughts, feelings and behaviour, which can in turn cause our mental health to be impacted.  CBT is highly researched and is considered to be an effective treatment for many mental health issues, including but not… Read More »Helpful Hints for Thought Records

Self compassion comes up a lot in the work I do with clients.  Some  people have a really strong critical inner voice that comes out and berates them when they make the slightest mistake.  Others deal with a lot of guilt and shame.  There are also those that are struggling with really challenging symptoms rooted in trauma and other mental health issues, and feel frustrated with themselves for how these symptoms impact their lives.  Over and over again I end up coming back to the importance of self compassion.   What… Read More »The Importance of Self Compassion

I think most of us have had the experience of being outside, in nature, appreciating the scene before you – whether it’s forest, a lake, rolling hills… and experiencing a sense of calm.  This is not just your imagination – being in nature calms your nervous system (Gladwell et al., 2012). Getting out in nature has been proven to have positive impacts on mental health, stress levels and self esteem (Cox et al., 2017). Studies have shown that being in nature impacts certain areas of the brain that helps to… Read More »Nature’s Healing Power

Trauma can profoundly affect a person’s emotional well-being and overall life experience. Eye Movement Desensitization and Reprocessing (EMDR) therapy is a specialized treatment designed to help individuals heal from the lasting emotional responses caused by traumatic events. According to the Centre for Addiction and Mental Health, trauma is often the lasting emotional response that results from living through distressing events. These experiences can damage a person’s sense of safety, identity, emotional regulation, and relationships, leaving them to struggle with intense feelings of fear, helplessness, and shame. What is Trauma and… Read More »Understanding Eye Movement Desensitization and Reprocessing (EMDR) Therapy: A Proven Path to Healing from Trauma