Many people struggle with saying no—even when their energy is low, their schedule is overflowing, or their emotional space feels invaded. Boundaries are not walls; they are clarity about what belongs to you and what doesn’t. Feeling guilt when setting boundaries is common. It often comes from early experiences where approval depended on pleasing others. Yet maintaining loose boundaries leads to resentment and burnout—the very things that undermine relationships in the long te

Every relationship—whether romantic, familial, or professional—relies on communication. We may think we’re arguing about chores or schedules, but beneath those exchanges lie patterns shaped by our emotional needs and histories. Some common unhelpful communication patterns include defensiveness, criticism, or stonewalling (shutting down emotionally). Over time, these patterns create distance and resentment. The first step toward healthier interaction is awareness—catching our

Major life changes—like the end of a relationship, career transitions, or moving to a new city—can quietly erode our confidence. During such times, it’s easy to lose touch with the sense of who we are and what we’re capable of. Confidence isn’t something we’re born with; it’s built on trust in ourselves, and that trust can be rebuilt. The first step is acknowledging the loss . Many people try to rush past painful transitions, but true confidence grows from honesty. Naming fee

Perfectionism can contribute significantly to anxiety and chronic self-criticism, but there are multiple therapeutic modalities that have...

Sleep and mental health are deeply intertwined. When we struggle with depression, restful sleep often feels out of reach—nights become...

Work can be one of the most rewarding parts of life, but it can also leave us feeling overwhelmed, anxious, or unsure of ourselves. Many...

High-functioning depression is a term frequently used in clinical and lay settings to describe individuals who experience persistent...

This year more than any, Friluftsliv (pronounced " free-luftz-leev") may hold the key to our experience of winter. Going into our eighth...

We have all heard of the word trauma in one context or another. You may have heard it in casual conversation, where someone says: “And...

Cognitive Behavioural Therapy aims to consciously interrupt and alter one's thoughts, behaviours, or feelings ...

Bessel van der Kolk, one of the leading and most experienced trauma therapists on the planet, discusses his experiences using EMDR...

Since there are not a large number of psychotherapists or psychologists in Ottawa, ON who are trained in EMDR therapy, it would not be...

While originally developed to help trauma survivors cope and make sense of their experiences, EMDR therapy is now applicable to ...

In Burnout - Part 1, I explain what the term "burnout" means, and what it may feel like if you are experiencing it in your life. ...

Whether it comes from a friend, a colleague, or ourselves, we have all heard the words "burned out" in every day conversations. By the...

Ever wonder how social media affects your mental health? In this short video, Canada's recently named Top 100 Most Powerful Women, Bailey...

Each and every one of us has the freedom to say things to ourselves, things that no one else can hear. The question is: How well do we...

This quick 4 minute video tackles the complex question: What Is Depression? In short: The feeling of depression is an emotion, mainly...

Struggles with mental health can make us feel anything but ourselves. Whether it’s depression , anxiety , stress , grief , addiction ,...

We have all heard about the benefits of goal setting - having a clear focus, optimizing time and resources - but have you ever heard...