7 Tips on How to Communicate Effectively in a Relationship

In any kind of relationship, having effective communication is key if you want a successful and healthy connection. Whether you’re just starting out in a relationship or been together for many years, understanding ways to communicate effectively with your partner can bring the two of you closer and keep your bond strong. In this blog post we are going to outline 7 tips on how to communicate more effectively with your significant other – from developing an open dialogue to learning how to talk through disagreements – so make sure to read up and take notes!

Listen intently to your partner’s words and feelings

Listening intently to your partner’s words and feelings is a fundamental part of any strong relationship. Taking into account the emotional aspects of what is being said, as well as understanding the message behind the words themselves, helps build trust in each other and reinforces your bond. Paying close attention not only allows us to better understand our partners, but also increases mutual respect and consideration between both sides of the conversation. Ultimately, listening attentively can create an environment of understanding which promotes healthier communication.

Speak kindly to your partner and avoid attacking their character with harsh words

Maintaining a respectful and kind tone of voice when communicating with your partner is essential for keeping your relationship healthy. When conversations become heated, it may be tempting to resort to degrading comments or attacking your partner’s character. However, doing this can cause irreparable damage to the relationship. It’s important to remember that even in difficult conversations you should remain respectful and try to stay away from hurtful or incendiary language. Doing so will ensure that meaningful and productive conversations take place, benefiting both partners.

Be honest when expressing yourself – don’t sugarcoat or lie about how you feel

The world can be a difficult place to navigate, especially when it comes to interacting with others. Honesty is essential in any relationship – be it romantic, professional, or friendly. Expressing your thoughts and feelings truthfully instead of sugarcoating or lying about them will help build strong and honest foundations. Honesty encourages openness which leads to productive dialogue and greater understanding. Honesty also fosters healthy relationships, whether between two people or a team of individuals – the principles remain the same. With effective communication based on honesty, conflicts can be resolved more quickly and effectively as we are operating from a place of truth. Being honest is reassuring to hear from others and builds on mutual trust and respect; similarly, expressing yourself in an honest way removes the burden of having to constantly fact-check what you are hearing from others.

Avoid raising your voice when communicating with Your Partner as it can create an unpleasant atmosphere

Communication is the foundation of any healthy relationship; therefore, it’s important to foster an open and productive dialogue with your partner. One effective way to do this is to stay aware of the volume of your voice during conversations. Yelling or raising your voice can be highly counter-productive, creating an atmosphere of tension and hostility that does little to promote meaningful communication. Instead, try speaking with a professional yet empathic tone that is calm and understanding to ensure a positive outcome. This kind of mindful behavior will create more quality communication between you and your partner, leading to stronger relationships with deeper understanding.

Respect your partners point of view and opinion even if you disagree

A healthy relationship requires active listening and open communication between both partners. It is often easy to get caught up in a disagreement but it is important to remember that respect for one another should remain regardless of how much you may disagree. Respect your partner’s point of view, opinion and feelings even if you don’t agree. Try to understand their opinion before making decisions or forming your own approach on the topic in question. Showing respect for each other and each others beliefs will help to strengthen the relationship in the long run.

Don’t be afraid to ask your partner questions if something isn’t clear or if you may not understand

Communication is key to building a strong relationship with your partner and one of the best ways to ensure that you both are understanding each other is to be open and honest with your questions. Don’t be afraid to ask for clarification or for further information if your partner says something that doesn’t make sense to you. Asking questions shows interest in the discussion, and will help foster trust between you and your partner. Plus, it’s better not to remain uncertain than assume something when it may not be accurate. Acknowledge any uncertainty on either side, by asking questions and then proceeding with understanding how your partner feels.

Consider Working with a Couples Counsellor to Improve the Communication in Your Relationship

If communication between you and your partner has become strained and is proving difficult to resolve, it may be beneficial for the both of you to consider working with a couples counsellor. A qualified professional can provide an impartial and neutral third-party perspective on any issues that may arise within a relationship. Through conversation within a confidential setting, a couples counsellor can provide advice and guidance on how to strengthen communication between you and your partner. Working with a couples counsellor can help to create an environment of open dialogue, where each party is able to express themselves freely without fear of criticism or judgment. In the long run, strengthening communication between partners will result in healthier relationships and more fulfilling connections.


In conclusion, communication is the lifeblood of relationships and being able to communicate effectively with your partner can mean the difference between making your relationship thrive or it fizzling out over time. It is important to remember that if it feels like communication isn’t improving, couples counselling may be necessary. A couples counsellor can help you and your partner learn skills and strategies for communicating more effectively with each other, especially when talking about difficult topics. These conversations are often easier said than done, so don’t be afraid to ask for help if you need it!

If you want to give your relationship the best chance of success and start working towards better communication in a safe space, contact us for a free couples counselling consultation today! We can offer advice, support, and provide guidance on how to get started.

Hope to speak soon!

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Why Do You Keep Burning Out? – 8 Reasons Why

Do you feel like you’re on a never-ending cycle of stress, exhaustion and burnout? If so, then it’s time to take an honest look at your lifestyle habits and find out why your body is struggling under the pressure. In this blog post we are going to detail 8 of the most common reasons for experiencing persistent burnout. From intrusive thoughts and a lack of self-care rituals to psychological wellbeing issues such as anxiety or depression – these will all be discussed in more depth in order to help you better understand yourself and make positive changes that can re-energize your mind and body. So if you’re ready to start taking charge of your physical health, let’s jump right into understanding what might be causing excessive levels of fatigue and how best address them!

Reason #1 – Poor Sleep Hygiene

Poor sleep hygiene can lead to serious consequences for your physical and mental health. Studies have shown that not getting enough quality sleep or following healthy sleeping habits can lead to a decreased quality of life, especially regarding alertness, mood, and daily functioning. A lack of quality sleep disrupts the natural circadian rhythm and causes fatigue, anxiety, insomnia, memory loss and even depression. Furthermore, poor sleep hygiene can lead to weakened immune systems causing more frequent illness and an overall decrease in productivity. It is important to develop and maintain good sleeping habits such as limiting caffeine consumption late in the day, creating a restful environment free from distractions, exercising regularly and going to bed at the same time each night for optimal well-being.

Reason #2 – Over-committing to too Many Tasks

Many of us have our hands full and are constantly on the go with many commitments, activities, and tasks at any given time. It’s possible to become over-commitment by taking on too much. Maintaining a good work-life balance is essential for remaining productive and preventing burnout from taking its toll. By having an organized plan and being aware of your limits, you can make sure you’re not over-committing yourself and spreading yourself too thin. It’s important to assess the value of different commitments before taking them on and prioritize those that move you closer to achieving your goals sustainably.

Reason #3 – Not Taking Breaks

It’s easy to get wrapped up in work or a project when you’re passionate about it, but that doesn’t mean you should ignore the need for breaks. Taking regular breaks is essential for allowing your body and mind to take some much-needed time off and recharge. Without breaks, we can become overwhelmed by stress and find ourselves stuck in a cycle of exhaustion and fatigue. Make sure you are allowing yourself short breaks throughout the day to clear your mind and come back with a refreshed perspective. This can be as simple as taking a few minutes to meditate, stretch, or go for a walk during lunchtime.

Reason #4 – Unhealthy Diet

What we eat can have a significant impact on our physical and mental wellbeing. Eating an unhealthy diet that lacks essential vitamins and minerals can make you feel fatigued, lethargic and even experience difficulties in focusing or remembering things. Eating plenty of fresh fruits and vegetables, lean proteins, whole grains and healthy fats can help to boost your energy levels and improve your overall well being. Furthermore, avoiding processed and sugary items can help to prevent you from crashing in the afternoon or feeling sluggish throughout the day.

Reason #5 – Not Addressing the Root Cause of Your Mental Health Issues

Having poor mental health can take a toll on your physical health and leave you feeling exhausted. It is important to be aware of any signs of depression or anxiety and address them in order to better cope with everyday life. Working with a professional therapist or counselor can help you to identify the root cause of any mental health issues, develop strategies to manage it, and eventually work towards improving your overall wellbeing. Taking the right steps to better manage mental health issues can help you to feel more energized and productive throughout the day.

Reason #6 – Lack of Physical Exercise

In addition to having a healthy diet, regular physical exercise is essential for maintaining optimum energy levels and feeling productive. Exercise helps to release endorphins that give you an overall sense of wellbeing, along with providing numerous physical benefits such as improved stamina and circulation. Furthermore, engaging in activities such as yoga or running can help us to clear our minds, boost our mood, and become more productive in the long run.

Reason #7 – Doing Things Out of Obligation Rather Than Passion

It’s easy to become stuck in a rut and find yourself taking on tasks out of obligation rather than pursuing things that you are passionate about. This can lead to feelings of helplessness, exhaustion, and resentment as we struggle to stay motivated day after day. It’s essential for our mental health that we take the time to pursue things that excite us and make us feel alive. When you focus on things that bring out the best in you, it will give you a sense of purpose and enthusiasm to stay productive throughout the day.

Reason #8 – Neglecting Self-Care

Self-care is an important part of our overall wellbeing, but it’s often neglected by those who are busy or overwhelmed. Taking the time to practice self-care can help us to feel more energized and motivated throughout the day. This could include anything from taking a hot bath after a long day at work, to setting aside time for a hobby or even just taking 15 minutes out of the day to meditate.


In conclusion, by taking the steps necessary to improve our physical and mental health, we can help ourselves become more energized and productive throughout the day. Eating a balanced diet, exercising regularly, addressing any mental health issues, and making sure to practice self-care are all essential for maintaining energy levels and being productive. By making small changes such as these, you can help ensure that you stay motivated and energized throughout the day.

If you need help coping with feelings of burnout at Cedarway Therapy we can help! Contact us today to schedule a consultation. Our expert Psychologist Toronto would be more than happy to assist you! All the best!

Thank you for reading! Have a great day.

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Am I People Pleaser? Why This Matters

People-pleasing is a common trait among adults, but have you ever asked yourself if this behavior is serving you in your relationships and professional life? Understandably, there can be a desire to receive approval from those around us; however, maintaining harmony with others often involves making compromises that can disrupt our own mental peace. In this blog post, we will take a look at what it means to be an extreme people pleaser, the potential consequences of managing conflict in such a manner, and suggest ways for recognizing and addressing these tendencies. Get ready to reassess how you think about self-sacrifice vs. assertiveness!

What is People Pleasing and Why It Matters

People pleasing is a behavioral tendency wherein an individual places the comfort and approval of others above their own. It is driven by a need to avoid belief as well as an intense fear of being deprived of social acceptance or love. Though it may appear to be advantageous in the short run, it can often have detrimental effects in the long run, resulting in loss of self-esteem and a compromised sense of autonomy. Furthermore, people pleasing sufferers are more vulnerable to feelings of low self-worth which can prompt unhealthy coping strategies such as substance abuse. Thus, recognizing and addressing this behavior becomes essential for one’s mental health and well-being.

What are the Factors That Cause Someone to be a People Pleaser?

People-pleasing is often a product of learned behavior that has been acquired over the years. Some potential causes include an unstable family, parental approval seeking, low self-esteem, or even peer pressure. It is important to note that these factors themselves are not necessarily indicative of people pleasing tendencies; instead, they can lead to such behaviors as a means of seeking validation or attention. Moreover, those who have experienced trauma may often utilize people pleasing to cope with their experiences in an effort to regain control over their lives.

What are the Signs that You May Be a People Pleaser?

Many people struggle with the desire to please others, acquiescing in hopes of avoiding discomfort or seeking approval. If you can relate to this dynamic, recognizing the signs that point toward a greater need for external acceptance may prove beneficial. Typically, people pleasers will experience feelings of obligated loyalty and passivity when conflicts arise; they may also display behaviors such as avoidance or a lack of assertiveness, which could potentially lead to long-lasting ramifications. Additionally, if you often find yourself changing your direction of thought in order to cater to those around you, adopting values or beliefs that do not necessarily align with your own – this could be a sign that you’re too focused on pleasing. Ultimately, recognizing any tendencies that are commonly associated with people pleasing is key in taking control back over your life and understanding how to navigate interpersonal struggles without opting for appeasement.

How Can You Address Being a People Pleaser?

When attempting to break the cycle of people pleasing, self-awareness is paramount. Taking the time to identify and reflect on instances wherein you have placed others’ needs above your own can help in recognizing the behavior. Additionally, building up an understanding of how your actions may be interpreted by those around you is essential. Furthermore, being able to recognize the boundaries of healthy compromise can assist in avoiding situations wherein you may be compromising your integrity or sense of autonomy. With practice, it is possible to learn how to assert yourself and stand up for your own feelings without fear of disapproval or exclusion.

What are Some Self-Care Practices to Avoid Becoming a People Pleaser?

Self-care can be an excellent tool to utilize when attempting to address people pleasing tendencies. Practices such as mindfulness, journaling, or talking with a therapist Burlington can help in understanding the root cause of your behavior and recognizing triggers that may lead to discomfort. Additionally, setting boundaries is essential for avoiding situations wherein you may find yourself compromising too much in order to please those around you. It is also important to remember that it is okay to take time for yourself, as this can help in avoiding feeling overwhelmed or making decisions based on appeasing others instead of your own needs. Taking the time to identify what works best and creating a plan of action that aligns with your goals and values can be helpful when attempting to break the cycle of people pleasing.

How to Develop Healthy Boundaries for Saying No?

When attempting to break the cycle of people pleasing, setting healthy boundaries is paramount. Saying “no” can be difficult, however it is essential in ensuring that your needs are also being taken into consideration. In order to create an environment wherein asserting yourself feels comfortable, developing a system of criteria for saying “yes” or “no” can be beneficial. Taking the time to assess your own values or priorities is essential in determining what it is that you are willing and not willing to do. When a situation arises, taking a moment to decide if the request aligns with your values and goals can help in making an informed decision based on your needs instead of appeasing others. Additionally, being aware of the body language that you are displaying and understanding how to adjust it accordingly can be beneficial when having conversations wherein you may need to use your voice assertively. Lastly, setting clear boundaries with those around you can also help in creating an environment wherein your needs are respected and taken into consideration. Doing so can help in avoiding situations wherein you may find yourself feeling obligated to please those around you at the expense of your own needs.


In conclusion, people pleasing can be a difficult habit to break. However, with self-awareness and the utilization of healthy self-care practices, it is possible to recognize the behavior and take steps towards addressing it in a constructive manner. Setting boundaries and understanding how to assert yourself without fear of disapproval or exclusion is essential in taking control back over your life and avoiding situations wherein your own needs may be compromised in order to please those around you. Through practice, it is possible to create an environment wherein your own needs are respected and taken into consideration.

If you are looking for a professional therapist to work with you to help you deal with your people pleasing tendencies, at Cedarway Therapy we can help! Contact us today to schedule a consultation. We would be more than happy to assist you! All the best!

Thank you for reading! Have a great day.

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Top 10 Habits to Improve Your Mental Health

The average person’s mental health is essential for achieving a healthy, balanced lifestyle. While having good mental health can be difficult to achieve when life gets hectic and stressful, developing healthy habits can help you maintain your wellbeing and increase your happiness overall. If you’re looking for more ways to look after yourself mentally, this blog post will discuss the top 10 habits that encourage improved mental health. From engaging in daily exercise to setting boundaries with people in order to avoid burnout and stress, each of these practices are important components of maintaining balance as well as increasing resilience towards adversity. Read on to learn how incorporating these simple tips into your routine can help improve your mental health! Let’s get started.

Why Is it Important to Take Care of Your Mental Health?

Mental health is an important component of overall well-being. When you neglect your mental health, it can have a negative impact on both your physical and emotional states, leading to poor sleep, bad eating habits, and a decrease in motivation and productivity. Additionally, when left unchecked, mental health issues can worsen over time, potentially resulting in more serious psychological issues like depression and anxiety. Taking the time to prioritize your mental health on a regular basis is essential for both your current and future well-being, so it’s important to develop habits that help you maintain good mental health.

What are the Best Habits to Improve Your Mental Health?

Now that you know the importance of maintaining and preserving your mental health, here are our top 10 habits to implement into your life to improve your mental state:

Habit #1:  Exercise Regularly

A key part of maintaining your mental health is daily exercise. Exercise releases endorphins, which are hormones that make us feel good and help improve our sense of wellbeing. A regular exercise regimen can also help to reduce stress, as it improves the flow of oxygen to the brain and increases the production of serotonin – a neurotransmitter associated with feelings of happiness and relaxation. To ensure that you are getting the most benefit from exercise, try to aim for 30 minutes of activity each day.

Habit #2: Eat a Healthy Diet

Eating nutrient-rich foods is an important part of keeping your mental health in check. Consuming a balanced diet can help reduce depression, anxiety, and fatigue, as well as improve your mood. Make sure you’re getting plenty of fruits and vegetables, whole grains, lean proteins, healthy fats and adequate hydration from water throughout the day. Avoid processed foods and sugary drinks whenever possible.

Habit #3: Practice Mindfulness

Mindfulness is a meditative practice that encourages us to be aware of the present moment and our own thoughts, feelings and bodily sensations. Not only does mindfulness help to reduce stress, it can also boost creativity and improve focus. Taking a few minutes each day for mindful practice can go a long way toward improving your mental health.

Habit #4: Get Enough Sleep

Sleep is essential for our physical and mental health. Not getting enough sleep can lead to increased stress levels, depression and fatigue. Aim for at least 7-9 hours of quality sleep each night in order to maintain balance and keep your mental health in check.

Habit #5: Take Time For Yourself

Self-care is an important part of keeping your mental health in check. Whether it’s taking a relaxing walk outdoors, practicing yoga or spending time with friends and family, taking time for yourself is essential for reducing stress levels and improving your overall wellbeing.

Habit #6: Connect With Others

Humans are social creatures and connecting with people can help reduce feelings of isolation, loneliness and stress. Make sure that you are taking the time to build relationships with others and spending quality time with those who make your heart happy.

Habit #7: Set Boundaries

It’s important to set boundaries in order to avoid burnout and ensure that you take care of yourself first. Don’t be afraid to say “no” when you don’t have the time or energy for something. By setting boundaries you can ensure  that you are able to maintain your own wellbeing as well as the wellbeing of those around you.

Habit #8: Express Yourself

Expressing yourself through creative activities such as writing, painting and drawing can help to reduce stress levels and give you an outlet for your emotions. Whether it’s journaling or creating art, taking time to express yourself can be a great way to improve your mental health. Overall these creative outlets can  be incredibly beneficial for both your mental and physical health.

Habit #9: Take Breaks

Taking regular breaks throughout the day will help you to recharge and maintain focus. Whether it’s going for a walk or simply sitting in the sun for 10 minutes, stepping away from your tasks can help reduce stress and give you the clarity and motivation to tackle them with renewed energy. Some great techniques that encourage taking breaks include strategies like the Pomodoro technique or the 52/17 rule. Consider applying these to your work life to better maintain a solid work-life balance.

Habit #10: Consider Regular Therapy Sessions with a Mental Health Professional

Regular therapy sessions with a mental health professional can be an invaluable way to manage your mental health. A therapist Burlington can provide you with tools and strategies to effectively manage stress, anxiety and depression, as well as provide vital support during difficult times. It’s important to remember that seeking professional help is nothing to be ashamed of – it’s an important part of taking care of your mental health.


In conclusion, by incorporating these simple habits into your daily routine, you can help improve your mental health and increase your resilience towards adversity. Taking care of your mental health is essential for wellbeing and productivity, so don’t be afraid to take time for yourself when it’s needed. You’re worth it!

If you are looking for a professional therapist to work with you, at Cedarway Therapy we can help! Contact us today to schedule a consultation.

We would be more than happy to assist you! All the best!

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