Category: Mental Health

10 Study Tips to Manage Your Stress & Your Mental Health

When you’re going through a tough time, it’s important to remember that you’re not alone. Millions of people around the world are also struggling at the same time with similar issues. However, this doesn’t mean that you can’t succeed academically. In fact, there are many things that you can do to make studying easier while dealing with mental health problems. In this blog post, we will cover 10 study tips that can help you get through school while managing your mental health. Hopefully, these tips will help make your academic journey a little bit easier!

When reading this blog, if you find the tips to be hard to implement despite trying, you may need to reach out for support from your doctor and or a mental health professional. It is important that you don’t blame yourself or become self critical if things are not working out. There may be underlying issues that need to be addressed first and once corrected, you will have more success in implementing tips. 

Tip #1: Create a Study Schedule

There is a time for everything. Creating a study schedule can be extremely helpful when you’re trying to balance school with your mental health. By setting aside specific times for studying you can make sure that you’re not overworking yourself. Having time for studying, self care, social connections and meaningul activities is key to a sound mental health wellbeing. 

Tip #2: Utilize App or Distraction Blockers

If you find yourself getting distracted easily, it may be helpful to utilize an app or distraction blocker. These tools can help to prevent you from accessing certain websites or apps that may cause you to lose focus. Additionally, they can also help to reduce distractions by blocking notifications from popping up on your screen.

Tip #3: Find a Preferred Study Space

If you are going through stress and or other mental health issues, your level of focus can oftentimes be impacted. As a result when it comes to studying its important to find a preferred study space that is most conducive to your efficiency. This means finding a space that is quiet, well lit, and comfortable. It also means having all the supplies you need in close proximity so that you can avoid any potential stressful trigger that could come from having to search for something.

Tip #4: Listen to white noise that Helps You Focus

White noise can be a great therapeutic tool to help you focus while studying if you are going through mental health problems. White noise that can block out any distractions and help to soothe your mind. Make sure to choose the type of noise that is calming and won’t serve as a further distraction. If you need complete silence to focus, that is perfectly understandable too!

Tip #5: Get Enough Sleep

Getting enough sleep is critical for both your physical and mental health. It’s especially important to make sure that you’re getting enough rest as sleep can help to improve your focus and concentration, as well as reduce stress levels. On average you want to aim to get at least 7-8 hours of sleep each night. In addition to that, try to get your sleep earlier on in the night as your body naturally heals and alleviates your levels of stress earlier on in the night. If you are having trouble sleeping despite trying talk to your doctor. 

Tip #6: Take Appropriate Study Breaks

Oftentimes, when people are studying they will try to push through their studies for long periods of time without taking any breaks. This can lead to mental and physical exhaustion, which can make it difficult to focus on the task at hand. It is important to take breaks throughout your study session in order to stay fresh and focused. Breaks will also give you time to clear your head and come back to the material with a fresh perspective and more motivation to get the work done.

Tip #7: Exercise Before Studying

Exercise is a great way to increase your energy and focus levels. Exercise releases endorphins, which have mood-boosting effects. A moderate amount of exercise can also help to improve your sleep quality, which is important for maintaining mental health. Taking a brisk walk or going for a light jog before you start studying can help you increase blood flow to your brain and get your mind in the right place to focus on your work.

Tip #8: Do the Hardest Tasks First

When you have a lot of material to cover, it can be tempting to start with the easy stuff and save the harder tasks for later. However, this can often lead to procrastination and leaving the most difficult tasks until the last minute. It is often more effective to start with the most challenging material first when you just wake up and have energy. This will help you get into a flow state and make better use of your time. Once you have tackled the hardest tasks, you will likely find that the rest of the work seems much easier in comparison.

Tip #9: Find a Study Method That Works Best For You

Everyone learns differently and what works for one person might not work for another. As a result, it is important to find a study method that suits your learning style. Some people prefer to study in short, frequent bursts while others like to study for longer periods of time with more breaks in between. Experiment with different methods and find what works best for you. You might also want to consider what type of learner you are. Among some of the main types include, visual, auditory, and kinesthetic learners. Based on this information you can tailor your study strategy to include things such as flashcards, mind maps, or hands on work to make it a more enjoyable study process.

Tip #10: Surround Yourself With Supportive People

Mental health problems can be isolating and it is important to surround yourself with people who understand what you are going through. Being around people who are supportive and positive can help to improve your mood and make it easier to manage your mental health condition. If you do not have any supportive people in your life, there are many online support groups that can provide you with the help and guidance you need.

Conclusion

There are many different  tips and methods that can help to make the process of studying easier. Experiment with different techniques and find what works best for you. If you are having trouble, reachout to someone at your school wellness or guidance centre, family doctor and or a mental health professional. 

All in all, if you or someone you know is struggling with mental health or overcoming their learning disabilities, please feel free to reach out for help. Contact us today to get a free consultation or checkout our Google My Business Profile for more information. We would love to help you out.

Thanks for reading and happy studying!

 

 

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6 Things to Value That Can Improve Mental Health

Mental health is something that is often taken for granted. Many people believe that if they are not suffering from a mental illness, then they must be fine. The truth is, however, that good mental health is something that needs to be actively maintained. Just like you would exercise or eat healthy to maintain your physical health, you need to do things in your life that support your mental well-being. In this blog post, we will discuss six things that you should value in order to improve your mental health!

When reading this blog, if you find the tips to be hard to implement despite trying, you may need to reach out for support from your doctor and or a mental health professional. It is important that you dont’ blame yourself or become self critical if things are not working out. There may be underlying issues that need to be addressed first and once corrected, you will have more success in implementing tips. 

#1: Setting Realistic Goals

One of the most important things you can do for your mental health is to set realistic goals. When you set goals that are impossible to achieve, you are only setting yourself up for disappointment. This can lead to feelings of low self-worth and depression. On the other hand, when you set achievable goals, you are more likely to feel a sense of accomplishment and satisfaction. Make sure that your goals are specific, measurable, attainable, relevant, and time-bound (SMART). Additionally,  it is important to have both short-term and long-term goals. This will give you a sense of direction and something to work towards which can keep you feeling positive and motivated. Be sure to set goals that can be achieved bearing in mind your time and resources in life. The important factor to value during the goal journey is to find enjoyment in the process of reaching your goal as opposed to fixating on the final outcome. Overall however, setting goals is a great way to give you something positive to work towards which is great for improving your mental health.

#2: Taking Care of Your Physical Health

It is important to take care of your physical health not only for your body but also for your mind and emotional state. When you exercise, your body releases endorphins which have mood-boosting effects. This can help to improve feelings of depression and anxiety. In addition, eating a healthy diet provides your body with the nutrients it needs to function properly. This can help to improve energy levels and concentration. Additionally, getting enough sleep is crucial for both physical and mental health. Most adults need 7-8 hours of sleep per night. Getting enough sleep can help to improve mood, memory, and overall cognitive function.

#3: Learning to Cope With Emotions Without Substances

It is normal to feel sad, anxious, or stressed from time to time. However, it is important to learn how to cope with these emotions in a healthy way. Some people turn to substances like alcohol or drugs as a way to cope with their feelings. This might provide temporary relief but can often make things worse in the long run. Substance abuse in particular can lead to addictions which can then lead to  financial problems, relationship issues, and other health complications. Additionally, it can worsen symptoms of mental illness. As a result, instead of using substances to cope, try developing healthy coping mechanisms like exercise, journaling, spending time with friends or family, or therapy as a few alternatives.

#4: Doing Things that You Personally Value and are Passionate About

It is important to do things that you are passionate about and that align with your personal values. This can help you to feel a sense of purpose and satisfaction in life. When you are passionate about something, you are more likely to invest time and energy into it which can lead to a sense of accomplishment. Additionally, when you do things that align with your personal values, you are more likely to feel good about yourself. This is because you are living in a way that is consistent with what you believe in and are doing things that you value and are passionate about which can significantly improve mood, self-esteem, and overall mental health.

#5: Surrounding Yourself With Good Company

The people you surround yourself with can have a big impact on your mental health. If you spend time with people who are negative or who do not support your goals and values, you are more likely to feel down about yourself. On the other hand, if you surround yourself with positive people who make you feel good about yourself, you are more likely to feel happy and supported. Additionally, it is important to have people in your life who you can rely on and who will support you through difficult times. These people can provide a listening ear, helpful advice, or just a shoulder to cry on which can be invaluable when dealing with mental health issues.

#6: Regularly Checking in on Your Mental Health

Just as you would schedule regular check-ups with your doctor or therapist, it is also important to regularly check in with yourself to see how you are feeling mentally and emotionally. This can help you to identify any early warning signs of mental illness and get treatment as soon as possible. Additionally, it can help you to catch any negative thought patterns or unhealthy coping mechanisms before they become too ingrained. Additionally, checking in with yourself on a regular basis can help you to monitor your progress and see how far you have come which can be very motivating.

Conclusion

In conclusion,  there are many things to value that can improve your mental health. These include setting realistic goals, taking care of your physical health, learning to cope with emotions without substances, doing things that you are passionate about, surrounding yourself with good company, and regularly checking in on your mental health. By making these things a priority, you can significantly improve your mental well-being.

If you or someone you know is struggling with mental health, please reach out for help. Contact us today to get a free consultation or checkout our Google My Business Profile for more information. We would love to help you out.

Thanks for reading and all the best!

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Dealing with Emotions After a Divorce

Divorce is a difficult experience for anyone to go through. Many people feel like they are unable to cope with their emotions and end up feeling isolated and alone. If you are experiencing low mood due a divorce it is important to seek help. In this blog post, we will cover how to overcome divorce depression and provide tips on how to start rebuilding your life. With that being said, let’s get started.

Emotions after a Divorce?

Feeling symptoms of depression can be  common reactions to the experience of ending a marriage. After the divorce is finalized one may oftentimes experience heavy feelings of sadness which can be caused by many factors such as grief, stress, anxiety, and uncertainty. These emotions and experiences can make it difficult to eat, sleep, or concentrate. It can also cause you to withdraw from your friends and family which can make you feel even more overwhelmed with a sense of guilt, sadness and isolation. When these feelings persist they inevitably can lead to depression.

What are the common feelings associate with a recent divorce?

Among the most notable signs include the following:

  • Withdrawing from friends and family
  • Loss of interest in activities that were once enjoyed
  • Increased desire to use external substances to cope with emotions (alcohol or drugs)
  • Sleeping too much or having difficulty sleeping
  • Changes in appetite leading to weight gain or loss
  • Difficulty concentrating
  • Constantly dwelling on the past
  • Feeling hopeless, helpless, or worthless

How to cope with such heavy feelings:

Fortunately, there are many ways to cope and eventually overcome these feelings so you can heal and move towards your new life. Here are a few tips:

#1 – Give Yourself Time to Heal

Divorce is a process and for so many it may take time to heal. There is no linear process and time frame that is a once size fits all. Everyone takes a different route and time in this journey to heal and or move on. It is important to be patient with yourself and allow yourself the time you need to grieve. Do not try to force yourself to move on before you are ready, by pretending, or moving to the next person to quick. 

#2 – Prioritize Your Health:

One of the best things you can do for yourself is to focus on your health. This includes getting regular exercise, eating a balanced diet, and getting enough sleep. When you take care of your physical health, it will be easier to cope with the emotions you are experiencing. In regards to your emotional health, it is important to find a healthy outlet for your feelings. This could include journaling, talking to a therapist, or attending a support group.

#4 – Reach out to your support system:

If you have a support system of family and friends, lean on them during this difficult time. They can be a great source of comfort and will be there to listen to you when you need to talk. If you do not have a support system, there are many other resources available such as therapy, support groups, or online forums that can be a great outlet alternative.

#5 – Be Patient With Yourself:

One of the most important things to remember when trying to overcome divorce depression is to be patient with yourself. It is natural to want to heal quickly and move on with your life, but it is important to give yourself time  and adjust to your new life. Afterall this was not the plan when you decided to get married to this person. Allow yourself to feel sad, angry, and scared without judgment. These feelings are all a part of the healing process. Accepting how you feel will help you to move on in a healthy way.

#6 – Avoid Power Struggles With Your Former Spouse

One of the main sources of stress and anxiety during and after a divorce is the interactions that take place between you and your former spouse. After all, you are now dealing with someone who you used to be intimately connected to in a very different capacity. There are bound to be disagreements and conflicts, especially if there are children involved. As a result, it is important to try to avoid power struggles with your former spouse as much as possible. Not only will this help to reduce the amount of stress in your life, but it can also make co-parenting and post-divorce communication much easier. Here are a few things that you can do to avoid power struggles with your former spouse:

  • First, try to communicate in a respectful and civil manner. This can be difficult, especially if you are feeling overwhelmed with emotion, but it is important to try. Remember that you are now dealing with someone who is essentially a stranger, so it is important to treat them as such.
  • Second, avoid getting drawn into arguments about minor issues. If you can let go of the small stuff, it will help to reduce the overall conflict in your relationship.
  • Third, try to be flexible and willing to compromise. This is especially important if you have children together. In some cases, it may be necessary to put your own needs aside in order to do what is best for your kids.
  • Fourth, try to keep the lines of communication open. This means being willing to listen to what your former spouse has to say, even if you don’t agree with it. It is also important to be respectful of their boundaries and give them space when they need it.
  • Finally, remember that you are not in this alone. There are other people who care about you and want to help you through this difficult time. Whether it is a friend, family member, therapist, or support group, reaching out for help can make a world of difference. If you are struggling to avoid power struggles with your former spouse, it may be helpful to reach out for professional help. A therapist can assist you in learning how to communicate in a more effective way and can provide support during this difficult time.

#7 – Take Time to Explore Your Passions and Interests

Take some time to explore your passions and interests. When you’re in the midst of a divorce, it’s easy to lose sight of the things that make you happy. If there’s something you’ve always wanted to do but never had the time for, now is the perfect opportunity to pursue it. Maybe you’ve always wanted to learn how to play the guitar or take up painting. Or maybe you’ve been wanting to travel more and see the world. Whatever it is, taking the time to do things you’re passionate about can help lift your spirits and give you something to look forward to.

#8: Try to Maintain a Daily Routine that Motivates You

It’s also important to try and maintain a daily routine that motivates you. After a divorce, it can be easy to let your life become unstructured and chaotic. But having a set routine can help you feel more in control of your life and give you a sense of purpose. Try to stick to a regular sleep schedule, eat healthy meals, and get regular exercise. And if you can, find a way to fit in some fun activities that you enjoy. Doing things that make you happy will help you get through the tough times.

#9 – Learn to Accept Your Current Situation

Learning to accept your current situation will come with time. You had dreams and a life planned out with this person. It’s not easy to accept that the story you told yourself about your life with this person has changed and not has a different ending.  It’s natural to feel sad and disappointed. But it’s important to remember that this is just a phase in your life and it will eventually end. If you can’t seem to accept your new reality, try reaching out to a therapist or counselor for help. Learning to accept your new situation is an important step in moving on and putting the past behind you.

#10 Reach out for Professional Help

If you’re struggling to overcome the heavy and difficult feelings after your divorce it’s important to reach out for professional help. While the symptoms and experinces can be commmon it’s important to be aware of how they are impacting yoru life. If you find yourself not being able to move on, stuck in the feelings, not participating in the basics of your daily care and life then speak to a your doctor and or reach out to a professional. There are many qualified therapists and counselors who can help you deal with the emotions you’re feeling. If you need someone to talk to, don’t hesitate to seek out a professional. Getting the help you need is an important step in overcoming divorce depression.

Conclusion

All in all, divorce can be a difficult and emotional time. If you’re struggling to cope with the aftermath of your divorce, it’s important to seek out help. Remember to take care of yourself, reach out to your support system, and be patient with yourself. Additionally, if you need extra help, don’t hesitate to reach out to us at Cedarway Therapy and we would be happy to help. Click here to schedule a complimentary consultation with one of our expert therapists today.

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Am I Introverted or Depressed?

Do you often enjoy being alone? Do you find yourself withdrawing from people to spend time doing the things you like and recharging yourself without the presence of others? If so, you may be introverted. But what if your feelings of loneliness persist even when you are around others? What if you have lost interest in activities that once brought you happiness? These could be signs of depression. In this blog post, we will help you overcome the common question people ask of, “Am I Introverted or Depressed?” As well as discuss the differences between introversion and depression, and provide tips on how to determine which one applies to you. With that said, let’s get started.

What is Depression?

Depression is a mental health condition that causes a persistent feeling of sadness and loss of interest in pleasurable activities you once enjoyed. It can impact your ability to work, study, eat, sleep, and enjoy things in life.  Overtime, depression can also lead to physical health problems such as headaches, stomach aches, and fatigue. It impacts your life in ways that are not positive; it affects your roles and relationships in life. 

What is Introversion?

Introversion is a personality trait characterized by a preference for solitary activities and social withdrawal from time to time in order to recharge yourself. Introverts may enjoy spending time alone, reading, or engaging in thoughtful conversations. Even though they may enjoy large crowds and or noisy environments,it’s not long lasting. They soon retreat to do things with only a few meaningful people or by themselves. It is a misconception that introverts are not capable of enjoying social activities, they may just need to recharge afterwards in solitude.

What are the Signs and Symptoms of Depression?

The signs and symptoms of depression can vary from person to person. However, there are some common symptoms that are associated with the disorder. These include:

 

  • Persistent feelings of sadness or emptiness
  • Loss of interest in activities that were once enjoyed
  • Withdrawal from social activities
  • Changes in appetite or weight
  • Sleeping too much or too little
  • Fatigue or decreased energy
  • Difficulty concentrating
  • Feelings of worthlessness or guilt
  • Thoughts of death or suicide

If you are experiencing several of these symptoms, it is important to seek professional help. Depression is a serious condition that can be effectively treated with therapy, medication, or a combination of both.

How to Determine if You are Introverted or Depressed

There are some key differences between introversion and depression. While both can cause feelings of loneliness, isolation, and social withdrawal, depression is more than just a preference for solitude. Depression is a serious mental health condition that if left untreated can have a profound impact on your life. If you think you may be suffering from depression, it is important to seek professional help. A qualified mental health professional can assess your symptoms and provide you with the treatment you need.

On the other hand, if you find that your feelings of loneliness and social withdrawal are due to a preference for solitary activities, then you are likely introverted. This is not a bad thing! There are many successful and happy introverts in the world. If you think you may be introverted, here are some tips to help you thrive:

  • Find social activities that suit your needs. Introverts may enjoy small gatherings, one-on-one conversations, or quiet activities such as hiking or reading.
  • Schedule time for solitude. This can be done by making sure to schedule some time each day (or week) to be alone. This will help you recharge after socializing and prevent feelings of overwhelm.
  • Create meaningful connections. When you do interact with others, take the time to really  connect with them. This may mean having in-depth conversations, sharing interests, or simply being present.

In addition to the points above, there are also a few questions that you can ask yourself to better assess whether or not you are introverted or depressed. Here are some questions you can ask:

  • Do I enjoy spending time alone?
  • Do I feel energized after socializing or do I need to recharge in solitude?
  • Do I find large crowds or noisy environments overwhelming?
  • Do I prefer one-on-one conversations to large group interactions?
  • Am I able to participate in social activities if I need or want to?

Answering these questions can help you to better understand your needs and how to best take care of yourself. If you find that you are answering  mostly yes to the questions above, then it is likely that you are introverted. If you find that you are answering mostly no, or if your feelings of loneliness and social withdrawal are interfering with your life, then you are experiencing signs of depression.

Am I Introverted or Depressed – The Verdict

In conclusion, if you are struggling to determine whether you are introverted or depressed, consider reaching out to a mental health professional for help. They can provide you with an accurate diagnosis and the resources you need to thrive. The key point to remember is that depression is not simply a preference for solitude. Having said that, while introversion and depression are truly distinct, this doesn’t mean introverts can’t also be depressed. Considering that introverts are alone more often and find it harder to reach out to others may allow the symptoms of depression to go unnoticed compared to someone who is naturally more extroverted. Consequently, make sure to always self-reflect and see  how you’re truly feeling day to day. If something feels off, don’t be afraid to reach out to others.

If you need professional help, don’t hesitate to reach out to us at Cedarway Therapy and we would be happy to assist you! Click here to schedule a complimentary consultation with one of our expert therapists today.

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5 Ways Stress Affects Your Brain

There’s no question that stress takes a toll on our mental health, but what about our brains? Recent research has shown that stress can have a number of negative effects on the brain, including impairing memory, increasing the likelihood of developing mental illnesses, and altering brain structure. In this blog post, we’ll take a closer look at 5 ways stress can affect your brain. With that being said, let’s get started!

Way #1: Impairment of Memory

One of the most well-known effects of stress is its ability to impair memory. Studies have shown that chronic stress and anxiety can lead to hippocampal-dependent memory deficits, which means that it can make it difficult for us to remember things. In particular, stress has been shown to negatively impact what is known as spatial memory, or the ability to recall information about the location of objects in the environment as well as spatial orientation (Source). The good news is that this effect is reversible, so if you’re able to reduce your stress levels, your memory should improve. Whether you are dealing with stress at work or taking care of your family, it’s important to find ways to manage it in order to protect your memory. Tips for managing your stress in these settings include:

 

-In Work Settings: Try to delegate tasks, take breaks, ask for help when needed, learn tos ay no to unrealistic expectations and create a realistic to-do list. This will help you to avoid feeling overwhelmed and stressed.

-In Family Settings: Make sure you are also a priority. This may include once again getting help when needed from family or friends, delegating tasks, not making everything you need to do urgent, or taking breaks in your day. 

Way #2: Stress Kills Brain Cells

While it’s true that all of our cells die eventually, chronic stress can speed up the process. Studies have shown that chronic stress can lead to the death of neurons in the hippocampus, which is the part of the brain responsible for memory and learning. It is also one of the two areas of the brain where neurogenesis, or the formation of new brain cells, occurs throughout life. As a result, if left untreated, stress can lead to a decay in the amount of brain cells you have while also making it difficult to generate new ones.

Way #3: Increases Likelihood of Mental Illnesses

While the exact mechanism is still not fully understood, there’s a growing body of evidence that suggests that stress can increase the likelihood of developing mental illnesses such as anxiety and depression. This is likely due to the fact that chronic stress alters the structure of the brain, making it more vulnerable to mental illness. Additionally, stress can impact the way our brains regulate mood and emotions, which can further contribute to mental health problems in the long run.

Way #4: Stress Alters Brain Structure

As we mentioned before, chronic stress can alter the structure of the brain. One of the ways it does this is by shrinking the hippocampus, which as we noted earlier, is responsible for memory and learning. In addition, chronic stress has also been linked to shrinking the prefrontal cortex, which is responsible for executive function and decision making. This shrinkage can cause significant mental health damage and is yet another reason as to why it’s so important to manage your stress levels.

Way #5: Stress Shrinks Your Brain Overtime

Lastly, and one of the most alarming effects of chronic stress is that it can actually shrink your brain. Studies have shown that chronic stress can lead to a decrease in brain volume, particularly in the hippocampus. This effect is thought to be due to the fact that chronic stress leads to the death of neurons in the hippocampus. Additionally, with the shrinkage of the hippocampus this may make individuals going through this much more challenged when dealing with future incidents of stress, particularly if the next demanding event requires effortful control, emotion regulation, or integrated social processing to overcome it.

The Verdict

In Conclusion, while there’s no question that stress takes a toll on our mental health, it’s important to remember that it can also have a number of negative effects on our brains. In this blog post, we’ve looked at 5 ways stress can affect your brain. If you’re struggling with chronic stress, it’s important to seek help from a mental health professional.

 

If you or someone you know is struggling with mental health, please reach out for help. Contact us today to get a free consultation or checkout our Google My Business Profile for more information. We would love to help you out.

 

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10 Tips to Help You Deal with Stress at Work

Do you feel like you’re constantly under pressure at work? Do you find yourself feeling overwhelmed and stressed out? If so, you’re not alone. In a recent survey conducted by the staffing agency Accountemps it was reported that out of 400 Canadians who work in an office environment, nearly 58 per cent reported feeling job-related stress on a daily basis (Source). With that said, although it’s impossible to completely eliminate stress from our lives, there are a number of things we can do to manage it better. In this blog post, we will discuss 10 tips for dealing with stress at work. Let’s get started.

Tip #1: Create a To-Do List

One of the best ways to deal with stress at work is to create a to-do list based on priority. Sometimes we tend to put all our tasks in the have-to-do section, when in fact somet higns can wait or be delegated. Try to  prioritize your list by assigning each task a level of importance. The Eisenhower Matrix (Source), a tool that helps do this. This will help you stay organized and focused throughout the day isntaed of having a never ending to do list where everything is of equal importance, making you feel overwhelmed and stressed out. 

Tip #2: Manage Your Time Wisely

Another great way to reduce stress at work is by managing your time wisely. This means setting aside adequate time for each task and not trying to do too much at once. If you find yourself getting bogged down, take a break and come back to it later. You can also utilize time management tools that can help you keep track of how much time you’re spending on each task so that in the future you can have a better understanding of which tasks to prioritize first given the amount of time each task takes. This will help you better organize your time so you don’t feel overwhelmed.

Tip #3: Take Breaks When Needed

It’s important to take breaks when you’re feeling overwhelmed or stressed out. Get up and walk around for a few minutes, grab a coffee, or chat with a colleague. This will help clear your head and allow you to come back to your work refreshed. You can also utilize methods such as the Pomodoro Technique which is a time management method that breaks down work into intervals of 25 minutes followed by a five-minute break. By breaking your time up in this way it entices you to get as much work done within the 25 minute interval before you get a break which helps to increase your overall efficiency and improve your overall mood/attitude towards your work.

Tip #4: Set Priorities

As mentioned earlier in the to-do list, it’s important to set priorities when you ‘re feeling stressed at work. Ask yourself what is the most important task at hand and focus on that. Once it’s done, you can move on to the next thing on your list. The key is to move on when you complete a task as opposed to hopping between different things which can get overwhelming since nothing is being done. As a result, be sure to take the time completing each task diligently before taking on another job.

Tip #5: Don’t Be Afraid to Say No

The reality is sometimes we find ourselves taking on too much because we don’t want to say no. This however, can lead to even more stress down the road as well as very strong feelings of frustration and demotivation. As a result, remember that it’s okay to say no. If anything, people will respect you more for being honest about your workload as opposed to trying to do too much and not being able to complete anything properly.

Tip #6: Communicate 

If you’re struggling with a particular project or feel like you’re constantly under pressure, communicate with your manager or other work members that can help you do something aout it. They may be able to provide you with suggestions on how best to deal with the situation, look at things from a different angle and also share that you’re not the only one feeling pressured. There is no shame in asking for help , and more often than not, your your team mates are looking for the same type of support. 

Tip #7: Take a breather

When we’re feeling stressed, our breathing becomes shallower and faster. This can lead to anxiety. If you start to feel yourself getting tense, take a few deep breaths. Here is an option to try (source) When you’re feeling calmer, you’ll be able to think more clearly and be better equipped to deal with the situation. 

Tip #8: Identify Your Stress Triggers

Some people are more prone to stress than others. If you find that you’re constantly feeling overwhelmed, it may be helpful to identify your stress triggers. Some of the most common stress triggers could include things like:

  • Having too much on your plate and overworking
  • Deadlines that seem achievable 
  • Office politics
  • Difficult clients/customers
  • Lack of boundaries 
  • Lack of self care practices

Once you know what sets you off, you can try to avoid those situations or work to be better prepared for these situations when they arise.

Tip #9: Movement

Movement is a great way to relieve stress. It helps release endorphins which have mood-boosting effects. Even just a short walk around the block can make a big difference. In fact, studies have shown that among those who exercise, 33 percent of high-stress adults said they feel less stressed after exercising (Source). As a result, be sure to give it a try!

Tip #10: Be kind to yourself

Last but not least, try not to sweat the small stuff and learn to be kind to yourself. We all have bad days but it’s important to keep things in perspective. If something goes wrong, don’t dwell on it and move on, realizing taht everyone has bad days. We hope you found these tips helpful. Remember, stress is a normal part of life but it’s important to find ways to manage it so it doesn’t take over our lives. If you’re feeling overwhelmed or burnt-out, consider speaking to your doctor or psychotherapist. They can offer additional support and resources.

Do you have any other tips for dealing with stress at work? Share them with us in the comments below! Additionally, if you are interested in scheduling a free consultation feel free to contact us today or checkout our Google My Business Profile.

All the best!

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Does an Adult Need a Psychoeducational Assessment?

It can be difficult to determine when an adult needs a psychoeducational assessment. Many people think that only children need these types of assessments, but this is not always the case. Adults can benefit from psychoeducational assessments if they are experiencing certain difficulties in their lives. In this blog post, we will discuss some of the reasons why adults might need a psychoeducational assessment. We will also provide some tips on how to find a qualified professional who can help you with this process. With that being said, let’s get started!

What is a psychoeducational assessment and why do adults need them?

A psychoeducational assessment is a type of psychological assessment that is used to determine how an individual learns and remembers information. This type of assessment can be beneficial for adults who are experiencing difficulties in their lives, such as problems at work such as difficulty with understanding what they are reading, or being able to produce reports. Psychoeducational assessments can help identify the root cause of these difficulties and provide recommendations for treatment.

What are the benefits of getting a psychoeducational assessment?

There are many reasons why an adult might need a psychoeducational assessment. Some adults may have never been assessed before, but they are experiencing difficulties in their life that they cannot explain. Other adults may have been assessed as children, but their needs have changed over time and they would like to update their assessment. Still, others may  have been recently diagnosed with a learning disability or mental health condition and they want to get a better understanding of how it will impact their life. No matter what the reason is, psychoeducational assessments can be very beneficial for adults.

How to find a qualified professional to help you with this process?

If you are an adult who is considering a psychoeducational assessment, it is important to find a qualified professional  who can help you. There are many qualified psychologists who can do these kinds of assessments, so do your research and find someone who you feel comfortable with. Once you have found a qualified professional, they will be able to walk you through the entire process and answer any questions you may have. At Cedarway Therapy, we have qualified professionals who conduct psychoeducational assessments so feel free to contact us and we would be happy to help you out!

Tips for preparing for your assessment

If you are an adult who is considering a psychoeducational assessment, there are a few things you can do to prepare for it. First, it is important to gather any records that you may have from previous assessments. These records can be helpful in providing information about your learning style and abilities. Examples of these records include, but are not limited to, report cards, transcripts, and Individualized Education Plans (IEPs). In addition to gathering records, it is also a good idea to speak with your family and friends about your decision to get an assessment. They may be able to provide you with information and support that you did not know you had. Finally, it is also important to come to the assessment with an open mind. The goal of the assessment is to help you understand yourself better and identify any areas that you can improve in. As a result , it is important to be honest with the psychologist conducting the assessment and be willing to accept their recommendations.

What to expect during and after your assessment? 

The process of a psychoeducational assessment can be divided into three phases: pre-assessment, assessment, and post-assessment.

During the pre-assessment phase, the psychologist will meet with you to discuss your concerns and objectives for the assessment. They will also collect some background information about you, such as  your medical and family history. This step is necessary because  it helps the psychologist to understand your unique situation and what factors may be impacting your functioning.

After the pre-assessment phase, the assessment phase will involve a series of tests and interviews. The tests will measure your cognitive abilities, academic skills, and emotional functioning. The interviews will also allow the psychologist to get to know you better and to understand how your symptoms are impacting your life. The tests will work to assess different areas of cognitive functioning, including your level of intelligence and memory. Once the assessment phase is complete, the psychologist will compile all of the data they have gathered and write up a comprehensive report. This report will include their recommendations for next steps, which may include psychological treatment or educational and workplace accommodations.

In the post-assessment phase , the psychologist will meet with you to discuss the results of the assessment and answer any questions you may have. They will also provide you with a copy of the report, which you can share with your doctor, psychotherapist, or workplace. This phase is important because it allows you to understand the assessment findings and how they can be used to improve your life.

How  to use your assessment results to improve your life

Once you have your assessment results, it is important to sit down with your psychologist and discuss what they mean. They can help you understand your strengths and weaknesses, and how to use that information to improve your life. For example, if you struggle with anxiety, they may suggest some specific coping strategies or therapy approaches that could help you manage it  better. If you have trouble with impulsivity, they may recommend some structure and planning strategies to help you stay on track. Whatever the case may be, your assessment results can be used to create a plan for improving your life and achieving your goals.

The Verdict

Ultimately, if you have been struggling with some aspects of learning then a psychoeducational assessment could be helpful. Overall, we hope that this blog post has been helpful in providing you with information about whether or not adults need psychoeducational assessments. If you have any further questions, or need a psychoeducational assessment click here. You can also contact us if you have any further questions and we would be more than happy to help! Thank you for reading.

 

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Candid shot of young man in glasses talking about his problems during psychological therapy session, sitting on coach while mature female psychologist with copybook listening to him and making notes

What Do Psychologists Do to Test Their Theories?

What Do Psychologists Do to Test Their Theories? - Introduction

What do psychologists do to test their theories about human behaviour? This is a question that many people may have wondered at some point in time. The answer, however, may not be what one expects. Contrary to what some may believe, psychologists do not simply rely on intuition or personal experience when it comes to testing their theories. Rather, they use a variety of scientific methods to ensure the accuracy and reliability of their findings. In this blog post, we will discuss the importance of testing theories scientifically as well as some of the most common methods used by psychologists when testing their theories. Having said that, let’s get started!

What Do Psychologists Do to Test Their Theories?

Why is it Important For Psychologists to test their theories scientifically?

Theories are the bedrock of what psychologists do. They provide explanations for why we think, feel, and behave the way we do. Like other sciences, psychologists look for empirical evidence to support their theories; psychologists must rely on a variety of methods to test their theories. Fortunately, their are a multitude of ways theories are tested. Let’s take a look at a few methods.

Method 1: The Case Study

One of the most popular methods used by psychologists to test their theories is the case study. In a case study, psychologists examine a small number of individuals in great detail. This allows them to gather detailed information about the individual’s thoughts, feelings, and behaviours. Case studies are often used to investigate rare or unusual cases that cannot be studied using other methods.

Method 2: Observational Studies

Another common method used by psychologists to test their theories is observational studies. In an observational study, psychologists observe and record the behaviour of people or animals in naturalistic settings. This type of research is often used to study behaviours that are difficult or impossible to manipulate in  a laboratory setting.

Method 3: Correlational Studies

Correlational studies are another type of research method used by psychologists to test their theories. In a correlational study, psychologists examine the relationships between two or more variables. This type of research is often used to study behaviours that cannot be manipulated by the researcher.

Method 4: Experimental Studies

Experimental studies are the most popular type of research method used by psychologists to test their theories. In an experimental study, psychologists manipulate one or more variables (the independent variable) and measure the effect on another variable (the dependent variable). Experimental studies are often used to study cause-and-effect relationships.

Method 5: Survey Research

Survey research is another common method used by psychologists to test their theories. In a survey, psychologists collect data from a large number of people by administering questionnaires or interviews. Survey research is often used to study relationships between variables that cannot be manipulated by the researcher.

Method 6: Longitudinal Studies

Longitudinal studies are another type of research method used by psychologists to test their theories. In a longitudinal study, psychologists collect data from the same individuals over a period of time. This type of research is often used to study changes in behaviour over time.

Method 7: Cross-Sectional Studies

Cross-sectional studies are another type of research method used by psychologists to test their theories. In a cross-sectional study, psychologists collect data from a large number of people at one point in time. This type of research is often used to study relationships between variables. This means that researchers can examine how different variables are related to each other without having to manipulate any variables.

Method 8:  Meta-Analysis

Meta-analysis is a statistical method used by psychologists to test their theories. In a meta-analysis, psychologists combine the results of multiple studies to get a more accurate estimate of the effect of a particular treatment or intervention. Meta-analyses are often used to study the effectiveness of psychological treatments and interventions.

Method 9: Systematic Reviews

Systematic reviews are another type of research method used by psychologists to test their theories. In a systematic review, psychologists critically evaluate all of the available research on a particular topic. Systematic reviews are often used to identify gaps in the existing research and to determine what future research is needed.

Method 10: Clinical Trials

Clinical trials are another type of research method used by psychologists to test their theories. In a clinical trial, psychologists test the safety and efficacy of new psychological treatments and interventions. Clinical trials are often used to study the effectiveness of new psychological treatments and interventions. The benefit of clinical trials is that they provide the highest level of evidence for the effectiveness of a particular treatment or intervention.

Conclusion

All in all, these are just a few of the many methods that psychologists use to test their theories. Each method has its own strengths and weaknesses, and no single method is perfect. However, by using a variety of methods, psychologists can get a more well-rounded understanding of human behaviour.

Do you have any questions about what do psychologists do to test their theories? Let us know in the comments below! Additionally, if you are interested in speaking with one of our experienced psychologists in oakville. Click here to request a consultation today!


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6 Tips on How to Find a Good Psychotherapist

How To Find a Good Psychotherapist - Introduction

Deciding to seek out therapy is a big decision. It can be difficult to know where to start, especially if you’ve never been to therapy before. In this 6-tip guide, we will walk you through the process of finding the right therapist for you. We’ll cover everything from how to know if you need therapy, to how to find qualified therapists in your area. So whether you’re just starting out on your search or you’re already feeling overwhelmed, read on for helpful tips and advice!

How to Find a Good Psychotherapist

Tip 1: Know Your Reasons for Seeking Therapy

The first step is to understand why you want to go to therapy. Are you struggling with anxiety, depression, or another mental health issue? Or are you dealing with a difficult life event, such as a divorce or the death of a loved one? Maybe you’re just feeling lost and not sure where to turn. No matter what your reasons are, it’s important to be clear about them before you start your search for a therapist. This will help you narrow down your options and find someone who is a good fit for you.

Tip 2: Look for Qualified Therapists

When you’re ready to start looking for therapists, the best place to start is with a trusted source. If you have health insurance, your insurance company may have a list of qualified providers in your area. You can also ask your doctor or another mental health professional for recommendations. Additionally, you can carry out a Google search to find your local options by simply typing “psychotherapist + your area”. For example if you are based in Mississauga this could look something like “Psychotherapist Mississauga“. All in all, once you’ve generated a list of potential therapists, it’s time to do some further research.

Tip 3: Make Sure the Therapist is a Good Fit

When you’ve found a few therapists that you think might be a good fit, the next step is to reach out and schedule an initial consultation. This is usually a brief meeting (about 15 minutes) where you can get to know the therapist and decide if they’re someone you feel comfortable working with. It’s also a time for the therapist to get to know you and your situation and to see if they think they can be of help.

Tip 4: Consider Your Budget

Therapy can be expensive, so it’s important to consider your budget when choosing a therapist. If you have health insurance, check to see if your provider covers mental health services. If not, you may be able to get financial assistance from the therapist or from a community mental health centre. 

Tip 5: Choose a Therapist You Can Trust

When choosing a therapist, it’s important to make sure they are qualified and licensed to practice in your area. You should also feel like you can trust them with your personal information. If you don’t feel comfortable with the therapist, it’s probably not a good match. At the end of the day, confidentiality is key between a psychotherapist and their client so it’s important to uphold this mutual respect and trust during therapy sessions.

Tip 6: Don’t be afraid to ask questions

If you’re unsure about anything, don’t hesitate to ask the therapist for more information. For example, you might want to ask about their experience treating clients with similar issues to yours. You might also want to ask about their treatment approach and how long they think it will take to see results. Every psychotherapist is different so it’s important to get very clear on their process as trusting the process is key for your overall success.

How To Find a Good Psychotherapist – The Final Verdict

All in all, by following these tips you’re sure to find a psychotherapist who is a good fit for you and your needs. And remember, if you ever feel like therapy isn’t working for you, don’t be afraid to reach out to another therapist for a second opinion. The most important thing is that you find someone who you can trust and who you feel comfortable with. With the right therapist, you’ll be on your way to a happier, healthier life. Do you have any tips for finding a good psychotherapist? Share them in the comments below! Additionally, if you are interested in working with us, feel free to request a consultation today and we would be more than happy to help you out!

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It’s finally Ramadan, but I’m feeling anxious. Is this normal?

As Muslims, we’re used to hearing words such as joy, contentment, peace, excitement, and gratitude paired with the month of Ramadan. While many people count down to this blessed month, awaiting with eagerness to spend time with family, share food, pray in the late hours of the night, and visit loved ones. The goal is to renew our connectedness to spirituality and ourselves. Others experience ambivalence for feeling unprepared, anxiety about fasting the long hours, dealing with demanding sleep schedules, and working during the day. It is common for some to be consumed by thoughts such as:

“What if I’m not good enough.”

“Will I be able to work and prepare meals for the family?”

“Will I be able to pray in the night?”

“What if my worship is not accepted?”

“So and so does so much, I can’t even keep up with the basics.”

However common these concerns are, they are not usually discussed in the open and certainly not validated, as doing so may seem to reflect one’s faith. This is a common misconception- that someone who has anxiety over Ramadan is due to their weakness in faith. Let’s make it clear!

People who express fear or have anxiety towards the month of Ramadan do not dispute the holiness or its significance. But instead, the pressures of performing with excellence become daunting, abrupt change in routines increases stress and living up to the expectations of others is intimidating. In a world where social media reminders are rampant, we have access to the lives of many who seem to show “effortless” decorating, meal prepping, prayer schedules, games for children, and faith-based classes. As a result, many fall prey to negative self-comparisons and ultimately feel overwhelmed and not good enough. Some individuals try to keep up with this collective experience; however, they drown in self-comparisons and feel low about their “lack of accomplishments .”Therefore, anxiety around Ramadan is not about a lack of faith or a problem with you as a person. It’s about the pressures we put on ourselves during this month. 

Someone struggling alone may fear rejection and judgment and may start to question themselves further. 

“How and why do I feel anxious about Ramadan”?

“Does this make me a bad Muslim”?

“Nobody else seems anxious, maybe something is wrong with me”?

With this comes a host of unwanted feelings such as increased anxiety, shame, and guilt. When we feel alone in something, we tend to blame ourselves. Knowing that other people may also be facing similar fears is a validating. Humans are social beings who crave healthy, positive connections rooted in validation and support.

It is essential to realize that even those that do not have a diagnosed mental health condition struggle with mood disruptions, difficulty concentrating, fatigue due to disruptions of a regular routine, inability to take medications on their regular schedule, dehydration, and sleep disturbances. These symptoms are exacerbated in many who struggle with a mental health condition, including those with anxiety and may increase the number or severity of symptoms. Consulting with a medical doctor or mental health professional is imperative to help decide whether one can fast or whether there needs to be an adjustment to their treatment plan. According to an article titled Mental Illness and Ramadan in Muslim Matters by Shaykh Yahya Ibrahim, “There is no shame or sin in not fasting due to medical prohibition.”

Tips provided by Cedarway female muslim therapists, Reena Vanza and Huma Saeedi.

  • Be kind to yourself and acknowledge your feelings
  • Normalize this experience, remembering you’re not alone
  • Minimize unhelpful social media platforms
  • Do something small instead of avoiding everything – anxiety is fueled by avoidance
  • Remind yourself of the bigger purpose of Ramadan- to connect with God
  • Remind yourself that God is merciful
  • Plan your day using SMART goals – some structure during this time can be helpful
  • Prioritize sleep and healthy food intake
  • You are rewarded by intentions – so make intentions throughout your day even if you have trouble completing them
  • Be kind to yourself- use non-judgmental words to calm that critical voice
  • Surround yourself with supporters
  • Ensure you have a self-care plan that is simple to follow

Take-home Messages

  • Talk to a professional and or your doctor if your symptoms worsen
  • Many people feel anxious during Ramadan- it’s not an indication of your faith
  • Reach out to supporting family and friends
  • Reach out to a supporting Imam that is aware of the anxiety- if you don’t know who, reach out to professionals who can guide you to Imams they have worked with. 

 

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