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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

Internal Family Systems (IFS) therapy is an evidenced based model that works on the basis that each individual is made up of different sub personalities, or “parts”. These parts develop as an interaction between your personality and your life experiences. We all have many different parts – you may have a “parenting” part, an “employee” part, a “organizing” part. There may also be parts that hold more challenging feelings, such as anger, sadness or fear. Your system is unique to you – and in IFS there is always a reason… Read More »What is Internal Family Systems 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

Eye Movement Desensitization and Reprocessing (EMDR) is a therapeutic intervention developed for people struggling with trauma. The Centre for Addiction and Mental Health describes trauma as: the lasting emotional response that often results from living through a distressing event. Experiencing a traumatic event can harm a person’s sense of safety, sense of self, and ability to regulate emotions and navigate relationships. Long after the traumatic event occurs, people with trauma can often feel shame, helplessness, powerlessness and intense fear. Some of my clients have wondered whether what they experienced is… Read More »Does EMDR Work?

I wrote a guest post for SydFIT Health Centre discussing some evidenced based tips to help cope with the toll the pandemic has taken on our mental health. If you are interested in reading more, please check out the post here. About SydFit Health Centre: We are a full service gym in Kitchener, Ontario Canada, offering Online and In-House personal training (private, semi-private and group classes) and Fitness Boxing.  Our Wellness Centre offers Massage Therapy and Osteopathic services by qualified registered professionals.  We welcome all fitness enthusiasts from beginner to… Read More »Mental Health Tips to Help Cope with the Pandemic