Category: Self Care

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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How to Cope with Mom Guilt: 9 Ways to Make Yourself Feel Better

How to Cope with Mom Guilt: 9 Ways to Make Yourself Feel Better

Do you ever feel guilty about the way you’re parenting? Do you sometimes feel like you’re not doing enough for your kids? You’re not alone. Many mothers feel guilty about the choices they make, big and small. In this blog post, we will discuss what mom guilt is as well as explain 10 ways to help make yourself feel better when you’re struggling with mom guilt. Let’s get started!

What is Mom Guilt?

Mom guilt is a term used to describe the guilt and anxiety that mothers feel about their parenting. It’s normal to feel like you’re not doing enough, but for some mothers, this feeling is more intense and constant which can lead to feelings of inadequacy, anxiety, and depression. 

There are many factors that can contribute to mom guilt. Maybe you’re comparing yourself to other mothers, or maybe you’re trying to live up to an unrealistic ideal, maybe you’re trying to live up to other peoples expectations. Whatever the reason, mom guilt is a real and is shared by many moms around the globe. 

So how do you cope with mom guilt? Here are ten tips.

Tip #1:  Talk to Other Mothers

One of the best ways to cope with mom guilt is to talk to other mothers. When you’re feeling guilty, it’s easy to feel like you’re the only one who feels this way. But the truth is, many mothers feel guilty about their parenting choices. Talking to other mothers can help you realize that you’re not alone in your feelings. It can also help you get tips on how to see things differently, as many times we can get stuck in one of of thinking. 

Tip #2:  Don’t Be So Hard on Yourself

It’s important to remember that you’re doing the best you can. You’re not perfect, and that’s okay. The goal of parenting is not perfection. Parenting does not come with a manual. There are many external factors such as temperament, circumstances, enviomentment that can effect your parenting. 

Tip #3:  Make Time for Yourself

It’s important to make time for yourself, even if it’s just a few minutes each day. Taking some time to relax and recharge will help you feel better and be a better mother. I’m sure you’ve heard the statement “ you can’t pour from an empty cup”. Parenting reuiqres us to uphold multiple roles as we juggle our children’s energy and moods. Make sure you take some time to do small meaningulf things for yourself. You may need to delegate tasks to others, ask for help from friends and or family or even lower your expectations (like having the dishes not done that very moment ) if it means you get to walk outside in nature for 20 minutes or grab yourself a tea break. 

Tip #4:  Set Realistic Expectations

Don’t expect perfection from yourself or your children. Things will go wrong, but that doesn’t mean you’re a bad mother. Setting realistic expectations will help you cope with mom guilt. No one likes to be judged and ridiculed, this also includes children. So give yourself a break from that critical voice and allow things to just be atimes without the urge to making them perfect. 

Tip #5:  Get Some Sleep

Easier said then done, right? But sleep deprivation can make mom guilt worse as tiredness thorughout your day may lead you to not geting the basics done. Leaving room for self criticism and judgment. If you’re tired, you’re also more likely to feel anxious and stressed. If you have little one’s trying to nap when they do may help, if you have multiple children or slightly older you can ask someone for help while you get a nap in. 

Tip #6:  Take a Break

If you’re feeling overwhelmed, take small breaks in your day. If you can tep away from the situation do so, if you can’t then train yourself to take some deep breaths, and focus on your breath. There are many breathing techniques on the internet that are helpful like PACE breathing.  You can also try and give your children a task to do like painting or coloring while you make yourself a cup of tea and do nothing. Yes, nothing! We tend to fill all moments of wakefulness with something to do. Learning to take small breaks in creative ways can help us full our cups. 

Tip #7:  Find a Support Group

There are many support groups for mothers in person or online. These groups can provide emotional support and practical advice. If you’re struggling with mom guilt, consider joining a support group. Check with your local community centre or library for leads. 

Tip #8:  Seek Professional Help

If you’re trying to cope and find yourself struggling with mom guilt despite your efforts you may want to seek professional help. A therapist can help you understand and cope with your feelings as well as connect you to the right resources. 

Tip # 9: Surround yourself with supportive people

We are social beings not meant for isolation. It may seem easier to avoid people and just get things done, however, this may the very reason you feel overwhelmed and alone. You’re not alone, many parents all over the world, from all walks of life struggle with mom guilt. Talking to people, asking your friends and family for help, visiting the library and community centre or your local place of workship can help you feel connected. 

We hope these tips were helpful. Remember, you’re not alone in your feelings of mom guilt. Many mothers feel the same way. If you’re struggling, talk to someone who can help, whether it’s a friend, family member, or therapist. And most importantly, be kind to yourself. You’re doing the best you can.

If you have any tips to add, please share them in the comments below! And if you’re struggling with mom guilt, we encourage you to reach out for help. You don’t have to go through this alone.

What are your thoughts on mom guilt? Do you have any tips to add? We’d love to hear from you!

Additionally, if you reside within Ontario and are looking for a psychotherapist Mississauga provider or have any questions feel free to contact us today for more information. 

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9 Tips to Cope with Losing a Loved One

Losing a loved one is one of the most difficult experiences a person can go through. Coping with the pain and grief that comes along with it can be taxing. In this blog post, we will discuss 10 tips that can help you get through this tough time. Remember, it is okay to not be okay during this time, and there is no right or wrong way to grieve. Just take things one step at a time, and don’t be afraid to ask for help from family and friends. If you find asking help from loved one’s to be diffucult speak to your family doctor or a mental health professional that can guide you through this experience.  With that said, let’s get started.

What is grief, and what are the stages of grief?

Grief is a multifaceted response to loss, with physical, mental, emotional, and spiritual dimensions. It can be intense and painful for many. There are different stages of grief that people experience, however it is important to know that they are not linear, not everyone goes through all of them or not everyone goes throug them in the same order. In fact, many may go back and forth through the stages of grief as they process the loss and come to terms with it. The five main stages of grief are denial, anger, bargaining, depression, and acceptance.

Now that we’ve discussed what grief is and the different stages of grief, let’s move on to the tips of dealing with it.

Tip #1: Acknowledge your pain

The first step in coping with grief is to acknowledge your pain. Give yourself permission  to feel as this validates the experience and suppressing them can actually make the grieving process harder. If you need to cry, then cry. If you need to scream, then scream. Just let it all out, and don’t be afraid to express how you’re feeling. 

Tip #2: Talk about your loved one

Another way to cope with grief is to talk about your loved one. This can be done by sharing memories with family and friends, looking at old photos, or writing in a journal. Talking about the person you lost can help you to feel connected to them and can also be therapeutic. It can be difficult to bring up the subject, but most people will be understanding and will want to help you through this tough time. Talking about your loved acknowledges their existence in your life. Once we loose a loved one, we dont’ have to forget about them. We can find ways to keep their memores alive. 

 

Tip #3: Do something to honor your loved one

A third tip for coping with grief is to do something to honor your loved one. This could be planting a tree in their memory, making a donation to their favorite charity, or simply doing something that they loved to do. Doing something to honor your loved one can help you to feel closer to them and can also be a way to keep their memory alive.

Tip #4: Reach out to your support system

When you’re grieving, it’s important to reach out to your support system. This could be family, friends, a therapist, or anyone else who can offer you love and understanding. These people can provide you with a shoulder to cry on, an ear to listen, or simply a hug when you need it. Don’t be afraid to lean on your support system during this tough time and always remember you are not alone. 

Tip #5: Give yourself time to grieve

It’s important to give yourself time to grieve. You are not on anyone else’s time line for grief. This means taking a break from work, social obligations, and anything else that may be stressful in your life. It’s okay to take some time for yourself to heal. You can also try things like yoga, meditation, or nature walks to help you relax and de-stress.

Tip #6: Avoid making any major life changes

In the midst of grief, it’s important to avoid making any major life changes. This includes things like changing jobs, moving houses, or getting married. These changes can be overwhelming and can make the grieving process even harder. If you do need to make any major life changes, it’s important to talk to your support system first and get their opinion.

Tip #7: Don’t bottle up your emotions

It’s important not to bottle up your emotions when you’re grieving. This can lead to feelings of anger, resentment, and bitterness. As a result don’t be afraid to express how you’re feeling as keeping things inside is not good for your long-term emotional and mental health 

Tip #8: Seek professional help if needed

If you’re finding it difficult to cope with your grief, then you may want to seek professional help. This could be in the form of therapy, counseling, or support groups. Don’t be afraid to reach out for help if you need it.

 

Tip #9: Take things one day at a time

Finally, take things one day at a time. This means taking each day as it comes and not trying to rush the grieving process. It’s okay to have good days and bad days. Just remember that you’re not alone in this, and with time, as you validate yoru experience, share memories, and create meaning that the pain will find it’s place in your life. 

I hope these tips have been helpful. Grief is a difficult process, but it is possible to get through it. Just take things one day at a time and be gentle with yourself. If you need any additional support, please reach out to your support system or seek professional help. If you reside within Ontario and are looking for a psychologist oakville provider feel free to contact us today and we would be happy to help.

Take care.

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How to Prepare for Your First Couples Counselling Session

Couples counselling can be a beneficial experience for those struggling in their relationship. However, it can also be a bit daunting if you’re not sure of what to expect. This article will provide you with everything you need to know about preparing for your first couples counselling session. We’ll discuss what to do before the session, what to bring with you, and how the session itself will likely play out. If you’re feeling nervous about Couples Counselling, don’t worry – we’ll help put your mind at ease! Having said that, let’s get started!

What is Couples Counselling and What Can it Do for you?

If you and your partner are having difficulties in your relationship, you may be considering couples counselling. Couples counselling is a type of therapy that can help to improve communication and resolve conflict within a relationship. It can also help to identify any underlying issues that may be causing and contributing to present problems in the relationship. 

Some people may feel apprehensive about couples counselling, as they are not sure what to expect. However, it is important to remember that counselling is a safe space for you to explore your relationship and identify any areas that need improvement.

How to prepare for your First Couples Counselling Session? 

It’s normal to feel a bit nervous before your first counselling session. After all, you’re opening up about your relationship to a complete stranger. To help put your mind at ease, here are a few things you can do to prepare for your first couples counselling session:

  • First, remember that both you and your partner are there to work on your relationship. This means that it’s okay to be open and honest about what’s going on, even if it’s difficult to talk about. Having said that, it is key to make sure that you give your partner the same level of respect that you would want for yourself during the session. Not only  will this help to create a more productive environment, but it will also show your partner that you’re willing to work on the relationship. Ways to show respect during the session includes listening to your partner without interrupting, and making an effort to understand their perspective even if you disagree with it. It’s also important to be open to hearing your partner’s feedback about your own behaviour in the relationship. Your therapist will help you identify the communication gaps and teach you skills that you can practice in and out of the therapy. One of the goals of couples therapy is to identify issues between the couple that they may not be seeing. Once identified the therapist will help the couple work through and practice skills that will benefit them. Overtime the couple can learn to communicate in ways that feel safe towards each other. 
  • Secondly, write down a list of topics that you would like to discuss during the session. This will help to ensure that you cover everything that is important to you, and it will also help to keep the conversation focused. Some examples of topics that  could be covered include : communication, conflict resolution, intimacy, and trust. It’s also important to remember that you don’t have to wait until  the first session to bring up these topics – you can discuss them with your partner in advance of the session if you prefer. Having said that , some couples  find it helpful to wait until the session to discuss these things, as it can be easier to do so with the guidance of a professional. 
  • Finally, be prepared to talk about your feelings. This can be difficult, but it’s an important part of counselling. Remember that your counsellor is there to help you, not judge you. Finding a counsellor you can trust  is essential, as this will make it easier to open up about your thoughts and feelings. Be open in your session so that your therapist can help you open up and communicate with your partner. Your therapist may ask you questions such as, are there certain things that trigger negative emotions? How do you react when conflict arises? What thoughts go through your mind when there is conflict? How do you handle conflict and or difference of opinions in the marriage? What is your love language or communication style? These are just a few questions that will help the counselor learn more about the dynamics of the marriage. Reflecting on these questions can also help you to  understand your own reactions and emotions better.

What Should You Bring For Your First Session? 

Your therapist will let you know what to bring prior to the meeting. However, there are a few general things you can bring with you to make sure the session is as productive as possible:

A notepad and pen to take notes

  • An open mind
  • A willingness to communicate 

If you find the latter two to be difficult, you can speak about them openly in your session so that your therapist can help you overcome the fears and feel comfortable.

What does a Typical Couples Counselling Session Look Like?

You might be wondering how the actual session will go. Well, it really depends on the therapist and what their style is. Therapist can be trained in various modalities that will effect how they do therapy. But there are some general things that usually happen during couples counselling sessions.

During the first session, the therapist will go over the confidentiality rules of couples therapy as well as ground rules of the therapy space. This may include things like safety, respect and openness. Therapists generally use the first session to get to know the clients and also create a safe space for both partners to feel comfortable. It’s important to remember that the couples therapist is both your therapist not just one partners and the goal will remain to create a safe, non judgmental space for both. In this first session the this is also your chance to ask questions to your therapist. 

The therapist will also likely ask you both about your relationship history. They’ll want to know how you met,  what your relationship was like in the beginning, and any major events that have happened since then. In addition, the therapist will also want to know what your current relationship is like. They’ll ask about communication, conflict, intimacy, and anything else that might be going on that you have identified as problematic. 

Honesty is one of the major keys to success in couples therapy. Without the willingness to be honest about your relationship, about yourself and your goals, couples therapy can remain stagnant and create more frustration for the couple. The therapist is there to help the couple with the very things they are having trouble with and eventually make decision that are better for their relationship. 

At the end of the first session, the therapist will likely give you some homework to do. This might be something like reading a book or article about relationships, communicating with your partner about specific topics, or doing an activity together.

The therapist will  also likely schedule another session with you. This gives you time to work on the homework and see how things are going.

That’s a general overview of what you can expect during your first couples counselling session. Just remember to be honest and open with your therapist, and try to do any homework they give you. With some effort, couples counselling  can really help improve your relationship. There is no miracle or magic wand the therapist has. The goal is to create goals for the relationship and work in and out of session to reach those goals. For some this means a stronger relationship and for others it may mean parting in the best of ways. 

How Can You Continue Getting the Most out of Couples Counselling After Your First Session?

If you want to continue getting the most out of couples counselling, here are a few things you can do:

  • First, make sure you’re both committed to the process. This means attending every session and doing any homework that’s assigned.
  • Secondly, be honest with your therapist even if it’s difficult to talk about. The more information they have, the better they can help you.
  • Thirdly, be prepared to feel emotions and work through them with your therapist.
  • Finally, be open to trying new things.

If you do these things, you’ll be on the right track to making progress in your relationship.

All in all, if you are interested in couples counselling, we encourage you to reach out to us today. We provide couples counselling in Oakville as well as the rest of the GTA. Overall, we would be more than happy to answer any questions you may have and provide you with the resources you need to make the most of your counselling experience. Thanks for reading!

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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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