Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Erica FordPsychology

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Erica FordPsychology

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy
Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

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2021 Postings

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

High Functioning Anxiety

Do you live your life with any of these signs of high functioning anxiety?

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High Functioning Anxiety

Do you live your life with any of these signs of high functioning anxiety? Comment below if you do and tell us how you cope. Remember to check out my Facebook and Instagram pages for more quick tips and information.

  • Newal Mustafa, M.A. @TheBrainCoach
  • Signs of High Functioning Anxiety
  • People-Pleasing due to fear of driving people away
  • Procrastinating followed by long periods of hard work to the point of burnout
  • Overthinking and over-working due to fear of failure
  • Disturbed sleep patterns
  • Unable to relax due to racing thoughts
  • Overly busy due to fear of saying NO
  • Self-sabotaging coping methods (I.E. excessive alcohol drug use, over-eating, withdrawing)
Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Understanding Our Elders

One of the hardest parts of life is when parents become reliant on thier children.

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Understanding Our Elders

One of the hardest parts of life is when parents become reliant on thier children. Whether it is financially or medically; most elderly people find that at some point they are no longer in full control of their lives and that a younger generation needs to be around to assist them with various tasks in life.

One very difficult transition for elderly individuals is realizing when they need medical attention. Their bodies and minds have changed with age and it is not easy to accept this change. Regina Koepp gives five great tip on how to help older aldults go to the doctor when they need to in her article, How to Help Older Adults Who Refuse to Go to the Doctors.

  • The five tips are as follows:
  • 1. Change your approach.
  • 2. Look at things through thier eyes.
  • 3. Suggest another family member or friend going with them.
  • 4. Ask for help from another family member or friend when it comes to talking to them about thier health needs.
  • 5. Take a break and give them some space.

For a more detailed explaination of these tips, check out the entire article. Koepp concludes by stating that it is important to remember that in certain situations, you might need to be the one to just call 911 or take them into emergency. This is difficult but might be a last resort to get them the help they need. Let’s works together to keep our elderly safe, happy and healthy

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Gratitude Prompts

Sometimes we all need a little reminder of the good things in our lives.

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Gratitude Prompts

Sometimes we all need a little reminder of the good things in our lives. Here is a useful collection of gratitude prompts. Enjoy and feel free to comment your answers down below in the comments section.

  • 1. A strength of mine for which I am greatful is...
  • 2. Something money can't buy that I am greatful for is...
  • 3. Something that comforts me that I'm greatful for is...
  • 4. Something that's funny for which I'm greatful for is...
  • 5. Something in nature that I'm greatful for is...
  • 6. A memory I'm greatful for is...
  • 7. Something that changes that I'm greatful for is...
  • 8. A challenge I'm greatful for is...
  • 9. Something interesting that I'm greatful for is...
  • 10. Something beautiful I'm greatful for is...
Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Behaviour Change

Conservation and behavioural psychologist, Winkler-Schor explores the ways our

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Behaviour Change

Conservation and behavioural psychologist, Winkler-Schor explores the ways our human behaviour has been forced to change during the year 2020. She specifically looks at the changes in behaviour brought about by the COVID-19 Pandemic in her article At The Tipping Point.

As social beings we have had to completely change the way we normally behave in the world. For example, we now have to wear masks in public and cannot shake hands or give hugs to greet one another. These changes came about in a matter of only a couple of weeks which is a very interesting phenomenon. Winkler-Schor questions why it is that we were able to change our behaviour so quickly and drastically for the pandemic but not for other world issues; such as global warming or racism?

She further outlines her reasons as to why the pandemic led to such widespread behavioural changes.

  • - Local authority changes led to widespread national changes and orders.
  • - Keeping everyone scientifically informed with a lot of communication.
  • - Reaching a behavioural tipping point quickly.

Winkler-Schor concludes by stating that “the behavioral adaptation to corona shows us that bold local changes grounded in science can spur national behavior change.” Perhaps we can use this strategy to help the world change for the better.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Therapy Myths

Here are some interesting misconceptions that prevent couples from

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Therapy Myths

Fast Facts and Motivation / By admin

  • Myth:
  • Medication alone is more affective thank therapy.
  • Truth:
  • Research shows that the most positive outcomes come to people who have a combination of both the appropriate medication and therapy, especially when receiving treatment for addiction or substance abuse.
  • Myth:
  • Therapists can only help if they've had the same experiences as me.
  • Truth:
  • Understanding another's experience requires empathy, which therapists are trained to express even if they haven't encountered the same difficulties that you have.
  • Myth:
  • Therapy is pseudoscience.
  • Truth:
  • You can not become a licensed therapist without thoroughly studying the science that informs therapeutic methods.
  • Myth:
  • Therapy will never end once I start.
  • Truth:
  • The length and frequency of session depends entirely on the person, their struggles, and their goals.
  • Myth:
  • Therapy isn't worth the money.
  • Truth:
  • Therapy can help you improve every of your life. It's a solid investment in your well-being that will provide positive returns well into the future.
  • Myth:
  • I don't need therapy, I can just talk to friends and family.
  • Truth:
  • Not only are your friends not professionally trained, but placing them in this position can put a strain on your relationship. it can be beneficial to discuss what you're going through with an impartial third party.
  • Myth:
  • My struggles aren't serious enough for therapy.
  • Truth:
  • Therapy can help you through any kind of struggle if you are having difficulty resolve it on your own. Every mental health concern is valid and worth treating, and you don't have to tackle them alone.
  • Myth:
  • Therapy will only focus on my childhood.
  • Truth:
  • Previous experiences can be important in understanding your thoughts and feelings, but the focus is usually set on how you can use skills gained from therapy to make positive forward progress in your life.
  • Myth:
  • Going to therapy indicates weakness or instability.
  • Truth:
  • By seeking help, it shows that you value yourself and that you want to make positive changes in your life.
Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

A New Normal

Many of us are wondering what life will look like when we can get back to some

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A New Normal

Psychology Articles / By admin

Many of us are wondering what life will look like when we can get back to some form of normal. The uncertainty of the future is taking a toll on our mental health. Michael F. Kay suggests that we should all focus on what we CAN control; instead of worrying about the unknown.

In his article, Prepare for the New Normal- Whatever it May Be, Kay uses his unique view as a financial advisor to put some of our financial worries into perspective. For example, we cannot control the stock market but we can control how we plan to invest moving forward. He goes into detail with five key ways we can take control of our financial futures during the global pandemic.

This mentality can be useful in all aspects of our lives. Take the time to really focus on what we can control now instead of becoming anxious about the unknown. Comment below with some examples of things we can control in our day to day lives.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Train Your Brain: Anxiety

The practice of Cognitive Behavioural Therapy (CBT) is a short-term

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Train Your Brain: Anxiety

Psychology Articles / By admin

The practice of Cognitive Behavioural Therapy (CBT) is is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behaviors that are behind people’s difficulties, and so change the way they feel. Seth J. Gillihan suggests, in his article How to Train Your Mind to Lower Anxiety, that CBT can be used to reduce the stress and anxiety we are all experiencing during this extraordinary time. He also states that it can be difficult to recognize our anxious thought and that “practice in mindfulness can be a crucial part of starting to recognize the mind’s stories because it brings our awareness back to what’s happening at this very moment.”

  • Gillihan discusses three key steps to his basic approach to lower anxiety. They are as follows:
  • Settle into the present.
  • Identify your thoughts.
  • Recognize the alternatives.

The important message to take away from this article, is that although many of us are experiencing much more anxiety at this time due to the unknown future of COVID-19, there is a simple approach to reduce these uncomfortable feelings. Remember, we are all in this together and there is a large community out there that is ready and available to help with any additional stress or anxiety that occurs.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

$53 Million Dollars Towards Mental Health

Premier Jason Kenney announced a $53 million dollar budget

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$53 Million Dollars Towards Mental Health

EMERGENCY POST / By admin

Premier Jason Kenney announced a $53 million dollar budget for the support of Albertan’s mental health during the COVID-19 pandemic. But what does this mean and how can this help you during the crisis?

The funding includes $21.4 million for improving access to telephone and online supports, including the Mental Health Helpline and the Kids Help Phone.

An additional $25 million is going toward those disproportionately affected by COVID-19, including seniors and Indigenous communities.

The remaining funding will expand other family-violence, addiction and mental-health programs, including through the Primary Care Network.

It is no surprise that Albertans are struggling more heavily with their mental health during this time. Please remember to take advantage of the help lines and/or to reach out to a psychologist via phone or video to discuss how you are feeling. It is also important to reach out to your friends and family during this difficult time. We are all in this together and we can help support each other’s mental health with even the smallest acts of kindness.

For more information, check out the Calgary Herald’s latest article on the new funding details.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

5 Ways to Stay Positive During COVID-19

The drastic changes that have come with the outbreak of COVID-19

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5 Ways to Stay Positive During COVID-19

Fast Facts and Motivation / By admin

The drastic changes that have come with the outbreak of COVID-19 have left many people feeling sad, confused, lonely and even depressed. In his article, 5 Proven Ways to Relieve COVID-19 Depression, Seth J. Gillihan discusses five ways to help lift your spirits up. They are as follows:

  • Make a conscious effort to stop negative thoughts before they go too far.
  • Move your body! Excersise and get moving.
  • Sleep is precious so make good sleep a priority.
  • Stay social. Be with people, even if it means doing it through social distancing methods.
  • Stay in the present. Focus on the here and now.

For more detail on these five tips, check out the full article. These are extraordinary times we are living in and it is important to take care of our mental health through simple changes such as these listed above.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Access Your Happiness Chemicals

Check out these easy ways to access your happiness, four simple items

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Access Your Happiness Chemicals

Uncategorized / By admin

Happiness Chemicals and how to hack them
  • Dopamine
  • The reward chemical
  • - Completing a task
  • - Doing self-care activities
  • - Eating food
  • - Celibrating little wins
  • Oxytocin
  • The love hormone
  • - Playing with a dog
  • - Playing with a baby
  • - Holding hand
  • - Hugging your family
  • - Giving complements
  • Serotonin
  • The moode stabilizer
  • - Meditation
  • - Running
  • - Sun exposure
  • - Waly in nature
  • - Swimming
  • - Cycling
  • Endorphin
  • The pain killer
  • - Laughter exercise
  • - Essential oils
  • - Watch a comedy
  • - Dark chocolate
  • - Exercising

Check out these easy ways to access your happiness chemicals. Give yourself a quick boost of happy today! Comment below which of these hacks are your favourite.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Real Talk: Christmas Is Not Easy For Everyone

Christmas is not for all people. It can come with pressure and anxiety.

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Real Talk: Christmas Is Not Easy For Everyone

Fast Facts and Motivation / By admin

Together we'll fight the festive fear

There are many reasons why lots of people don't look forward to Christmas, but when the world is telling you to enjoy yourself, trying to hide the fact that you're struggling, can add to the pressure.

  • I'm feelig obligated to spend money I don't have
  • I dread letting my family donw
  • Presents, food decorations, traveling to relatives; how will I afford that.
  • Everyone says I should be happy at Christmas, so why aren't I?
  • I feel guilty that I’m not in the Christmas spirit.
  • I'm being pressured to spend time with others when I'd rather be alone
  • I'm spending it alone, when I want to be with others
  • It's my first Christmas after the loss of a loved one

Christmas isn't just for the kids, you matter too. With support, you can fight the festive fear and get your Christmas back. Visit our website for a list of free resources available around the clock. Will Mott Dixon

Christmas is not a joyous time for all people. It can come with a lot of pressure and anxiety. It can be financially stressful and spending time with people that create stress for us can feel obligatory. People don’t want to feel like a burden so don’t express their needs. Talking to a professional or setting boundaries with loved ones and with yourself can help you fight your festive fear and make Christmas enjoyable again.

Setting boundaries with family and for yourslef financially does not make you selfish, it makes you responsible for your own happiness. If people expect you to sacrifice yourself for the happiness of others, THEY are the ones with a distorted reality of how the holidays should be. This is not something for you to accommodate.

Take care of yourselves. Happy Holidays!

Erica

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Useful Responses to Anxiety

Everyone seems to have an answer when it comes to how to deal with anxiety.

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Useful Responses to Anxiety

Fast Facts and Motivation / By admin

Everyone seems to have an answer when it comes to how to deal with anxiety. Joel Minden suggests the following 5 most useful responses when it comes to anxiety in his article, The 5 Most Useful Responses to Anxiety.

  • 1. Notice your sensations, thoughts, urges, and feeling labels.
  • 2. Participating in relaxing or pleasurable activities can be helpful options for short-term relief or distraction, but for long-term anxiety management, it’s valuable to practice facing anxiety directly, so you can choose responses that help you function effectively, even when anxiety makes an unwanted appearance.
  • 3. If you aren’t clear on what concerns you, or if you’re juggling many different concerns, see if you can pinpoint one or two that trouble you most.
  • 4. Prioritize action over avoidance -you have the opportunity to learn that you can live with meaning and purpose and also tolerate difficult emotions that get in your way.
  • 5. Be kind and supportive with yourself as you would with a friend who’s dealing with the same emotional challenge, and then respond with acceptance and self-compassion.

Remember that you are not alone when it comes to anxiety and there is a lot of help out there. These five responses are helpful to keep in mind. However, please seek professional help if you continue to struggle.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Lockdown in the Winter

Many of us struggle with seasonal affective disorder every

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Lockdown in the Winter

Fast Facts and Motivation / By admin

A Mental Health Guide to Coping with Lockdown in the Winter

  • Lighting
  • On dark mornings wake up gradually with increasing light. Try out a SAD light or Lumie Body Clock.
  • Stay Connected
  • Even thought it might be difficult to see friends and family it is important that you stay connected to them on a regular basis.
  • Helo Others
  • Whenever it is helping around the house or supporting your brother or sister, helping others can help provide you with positive emotions.
  • Limit News
  • Limit the amount of time you spend on social media and checking news.
  • Coping Strtegies
  • Identify some positive strategies you can engage in that help you to deal with stress worry or anxiety.
  • Connect to your values
  • Re-connect with things that are important to you and try to engage with them on a regular basis.
  • Take time for yourself
  • Plan time into your week where you can engage in activities that are relaxing. It is important to have time for yourself where you engage in some self care.
  • Plan your week
  • Organize your week and plan in activities that provide you with a sense of pleasure and achievement.
  • Stay active
  • Throughout the day try and be active. Take a break from your work and walk around. Regular exercise can also be great for reducing stress and boosting mood.
  • Positive habits
  • Wright down a list of 5-10 positive mental health habits you can engage with on a regular basis to maintain your mental fitness.
  • Ask for help
  • If you notice yourself struggling reach out to family, friends, your doctor or a local mental health charity for help.

Many of us struggle with seasonal affective disorder every year. Taking daily vitamin in D (if medically safe to do so) and small lifestyle changes can help manage these symptoms. This year things are compounded with the ambiguity of covid-19 so taking these small steps are even more important. Take time for yourself, connect with others and ask for help if you need it. This is a hard time for all but together we can make it through this.

-Erica

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Are You a High Achiever?

What do you think are traits of a high achiever? Work ethic?

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Are You a High Achiever?

1 Comment / Psychology Articles / By admin

What do you think are traits of a high achiever? Work ethic? Intelligence? Self- discipline?

According to Mark Travers, in his article Two Hidden Traits Found in High Achivers; intellectual openness and industriousness are traits that indicate someone is a high achiever.

He discusses the research findings of Thomas Gatzka of the University of Applied Sciences Northwestern Switzerland (FHNW). He quotes Gatzka by stating, “whereas conscientiousness encompasses numerous traits with relevance for learning success, such as achievement striving, diligence, and self-discipline, openness has been linked to academically advantageous qualities such as curiosity, independent-mindedness, and educational aptitude.”

These findings are interesting for a number of reasons. One being that the average lay person would not initially think of these two traits when it comes to being a high achiever. Openess and achievment aren’t often associated with one another. Travers suggests that these findings can help create a clear path for one to follow when trying to improve their academic or career performance.

For more information on this subject, check out the full article.

References

Gatzka, T. Aspects of openness as predictors of academic achievement. Personality and Individual Differences, 170, 110422.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

The Meaning Behind What Our Partners Say

What is the real meaning behind some of the questions and statement

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The Meaning Behind What Our Partners Say

1 Comment / Fast Facts and Motivation / By admin

Behind the bids:

Examples and What They Mean

  • Example:
  • "Could you water the cactus?"
  • Meaning:
  • Help or work with me
  • Example:
  • "Do you like my drawing?"
  • Meaning:
  • Show interest or active excitement in my accomplishment
  • Example:
  • "How do I look?"
  • Meaning:
  • Pay attention to what I say
  • Example:
  • "Wow! That was a rough day!"
  • Meaning:
  • Help me de-stress
  • Example:
  • "Come cuddle me while I read."
  • Meaning:
  • Be affectionate
  • Example:
  • "I love this song! Makes me want to dance!"
  • Meaning:
  • Play with me
  • Example:
  • "What was that one workshop we wanted to take?"
  • Meaning:
  • Answer my question or request for information
The Gottman Institute

Above displays the underlying needs and wants that are attached to each statement. Often there is more meaning than we might initially realize. The Gottman Method includes a thorough investigation of a couple’s relationship in order to understand the meaning behind statements such as these. For more information on the Gottman Method, check out their website. If you think this method is the right choice for you and your partner, give me a call or send me an e-mail.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Talking with Children About the News

There is a lot happening in the world these days and it can be overwhelming

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Talking with Children About the News

Psychology Articles / By admin

There is a lot happening in the world these days and it can be overwhelming for adults, let alone for our children. In the article How to Talk to Children About the News, Jennifer E. Lansford discusses ways for parents to talk with their kids about what they are seeing and hearing on the news.

Lansford suggests creating a very secure, peaceful environment at home so that children do not become overwhelmed and scared by what they hear about the world around them. They should always feel safe with their parents and in their own home. She then goes into detail how to approach scary or disturbing news based on a child’s age. An overarching theme for each age group is to encourage children to feel comfortable asking questions about what they have seen. She states that “communicating with children about the news is an opportunity for parents to share their values and worldview with children.”

Lansford concludes her article by saying that it is important to take a break from the news all together at times. Monitor adult conversations around your child and do not leave the radio or television on at all times. It is not necessary for children to be thinking about the news all day long.

For more details and tips about talking with your children about the news; check our the full article.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

QNS to Ask Before Working With a Therapist

Check out my other blog posts below for some more information

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Questions to Ask Before Working With a Therapist

Fast Facts and Motivation / By admin

  • How much do you charge?
  • Do you accepy my insurance?
  • Be sure to clarify if they will be direct billed or if you will be required to do that on your own
  • Does your work in therapy tend to be more focused on the past or the present?
  • Do you tend to see people for a long-term therapy or for short-term therapy?
  • I am seeking out support because of--"
  • What type of training or clinical experiences have you had in treating the kinds of problems I am having (mood problems, anxiety, sleep difficulties, etc.)?
  • What are your areas of experties/specialization?
  • Are you a registered psychologist in Alberta?
  • Is your license active and in good standing?

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

10 Rules for Couples in Therapy

Get the most out of your couple’s therpy. Check out these 10 rules

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10 Rules for Couples in Therapy

Uncategorized / By admin

Get the most out of your couple’s therpy. Check out these 10 rules to follow to have successful couples therapy.

  • 1. Do not shame, blame or criticize during therapy.
  • 2. Take ownership of your relationship.
  • 3. Protect the spave from toxicity.
  • 4. No secrets!
  • 5. Do not drop a “bomb” on your partner in therapy.
  • 6. Say what you want. Don’t wait for permission from your partner.
  • 7. No one can “mind read.”
  • 8. Nurture the positive aspects of your relationship.
  • 9. Remeber that no one is perfect.
  • 10. Expect challenges.

For more insight into these 10 rules, check out the article 10 Commandments for Partners in Couple’s Therapy by Josh Gressel.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Maintaining Your Relationship During Quarantine

How can we safeguard our relationships when we are stuck in such close quarters

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Maintaining Your Relationship During Quarantine

Psychology Articles / By admin

How can we safeguard our relationships when we are stuck in such close quarters during self-isolation and quarantine? Marisa T. Cohen lays out 5 points to maintaining a successful relationship during this global pandemic. Her article Quarantined Connections suggests these 5 points:

  • 1. Balance your time spent alone and together.
  • 2. Have open communication.
  • 3. Validate each other.
  • 4. Practise self care.
  • 5. Discuss the logistics of your day to day.

To go into more detail about these recommendations, check out the full article. What ways are you safeguarding your relationship during these challenging times? Leave a comment below and lets get some good ideas flowing!

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

COVID-19 UPDATES AND PRECAUTIONS

Due to the recent events surround COVID-19, I wanted to let new clients

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COVID-19 UPDATES AND PRECAUTIONS

EMERGENCY POST / By admin

Due to the recent events surround COVID-19, I wanted to let new clients and current clients know that Telepsychological services can be made available if that would alleviate any anxiety around the recommendations to isolate or engage in social distancing. I am still offering sessions face to face in office as the office is open as regularly scheduled. The clinic continues to be sensitive to the health of all patients and we are utilizing the recommended cleaning and sanitizing products. If clients develop any symptoms I request that appointments be done over the phone or are rescheduled. Please reach out if you have any questions or concerns.

-Erica

2020 Postings

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Your Calendar Can Help You Focus

Happy New Year! 2020 brought us many new challenges

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Your Calendar Can Help You Focus

Happy New Year! 2020 brought us many new challenges and some of these will spill over into 2021 as well. One big change that happened in 2020 was the number of people working from home. Working from home can be very difficult because of how hard it is to focus on work at home. There are distractions all around us! David Rock suggests, in his article 3 Ways to Hack Your Calendar for Better Focus, that there are three main ‘hacks’ that can help you focus more on work.

  • They are as follows:
  • 1. Get your own work done first! Try to schedule meetings later in the morning, so you can get your own work down first before the chaos begins.
  • 2. Find the creative spark! Leave one day free of meetings to give your brain a rest and allow your creative juices to flow.
  • 3. Maintain good focus! Keep your brain’s chemistry happy and healthy. Try working in different places and different approaches to your calendar. Make it a priority to find ways to keep the work interesting, and do your best work.
  • Lastly, remember that this will all be temporary for many people so try to stay positive and stay safe.
Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Anxiety Talk

Also, take a hot bath. Pull your socks up. Put your big girl pants on.

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Anxiety Talk

Fast Facts and Motivation / By admin

People with no experience of anxiety can say things like...

  • Life is too short to be sad.
  • Just have confidence.
  • Take the plunge.
  • Get some guts!
  • Why can't you just cheer up!
  • It's all in your head!

But finding the courage isn't that easy to do.

Also, take a hot bath. Pull your socks up. Put your big girl pants on. Many have it much worse than you do. Get over it. Calm down. Just be happy. Etc. None of these statements are helpful for someone who is experiencing anxiety. If you know and/or love someone with an anxiety issue, and you don’t understand what anxiety is, please educate yourself. There is SO much information out there now, there’s really no excuse for “but I just don’t get why you act like that sometimes.” Because sometimes when you say the wrong thing, it makes the anxiety so much worse. A few kind, understanding words make all the difference ✌🏽💜

-Erica

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

4 QNS. to Help with Your Grief

David B. Feldman is a Psychologist and Professor at

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4 Questions to Help Create a Ritual That is Best Suited to Help with Your Grief

Psychology Articles / By admin

More Info

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

8 Signs You’re Burned Out

It is common to feel burned out this time, here are 8 Important Signs

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8 Signs You’re Burned Out

Fast Facts and Motivation / By admin

8 Signs You're Burned Out

  • 1. Your Not Taking Care Of Your Basic Needs
  • 2. You're Snoozing Your Alarm Too Much
  • 3. Your To-Do List Is Overwhelming
  • 4. Your Life Doesn't Motivate You
  • 5. You're Not Having A Break
  • 6. You're Getting Overly Irritated By Other People
  • 7. You're Living On Auto Pilot
  • 8. Your Thoughts Are Negative

Facebook

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Are the Words “Let It Go” Problematic?

An amazing artical on The Insidious Work of "Let It Go"

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Are the Words “Let It Go” Problematic?

Psychology Articles / By admin

More Info

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Is There An Upside to Feeling Insecure?

Too often we are told that being insecure is a bad thing. In our modern society

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Is There An Upside to Feeling Insecure?

Psychology Articles / By admin

Too often we are told that being insecure is a bad thing. In our modern society we praise outgoing, confident and secure individuals. Psychology Today came out with an interesting article, written by Leon F. Seltzer, that supports the idea that our insecurities are actually a good thing. As long as you don’t permit your hesitancies to dictate all your behaviors you might begin to feel more secure in your insecurity. Don’t you think it is really a positive thing to recognize your limits and operate within them? To read further, check out the following link.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Brene Brown Friday Thoughts

The Three Big Lies that we need to be aware of.

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Brene Brown Friday Thoughts

Fast Facts and Motivation / By admin

The Three Big Lies:

  • 1. I am what I have.
  • 2. I am what I do.
  • 3. I am what other poeple say about me.

Henri Nouwen

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Book Recomendations

I will be adding books regularly to this list, enjoy and happy reading!

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Book Recomendations

Fast Facts and Motivation / By admin

I will be adding books regularly to this list! Self learning and supplemental supports such as books can be great when wanting to make life changes.

Book List

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

10 Quick Mood Boosts

Slow down your breathing. Find something that makes you happy.

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10 Quick Mood Boosts

Psychology Articles / By admin

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Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Why do we fear scary creatures?

It’s that time of the year again, where we carve pumpkins and our kids collect candy.

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Happy Halloween! Why do we fear scary creatures?

Psychology Articles / By admin

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Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Optimism

Let’s talk about optimism. Is it true that being optimistic will lead to a better life?

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Optimism

Psychology Articles / By admin

Let’s talk about optimism. Is it true that being optimistic will lead to a better life? Polly Campbell says that it can in her article The Power of Optimistic Action. She suggests that having an optimistic attitude and optimistic behaviour can make things better even when we feel bad. She isn’t saying that you need to be positive and optimistic all the time. She is saying that there are certain behaviours and actions we can take to help us feel as optimistic a possible.

Here are her techniques to remember the power of optimism:

  • - Practice gratitude
  • - Adopt a growth mindset
  • - Think of your best self

To learn more about how to let optimism help you achieve the best possible life, read the entire article here.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

What are THE FOUR AGREEMENTS?

Happy Thursday! Here is a quick little piece of motivation for you from my Instagram

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What are THE FOUR AGREEMENTS?

Fast Facts and Motivation / By admin

The Four Agreements

  • 1: Be Impeccable With Your Word - Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
  • 2: Don't Take Anything Personally - Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.
  • 3: Don't Make Assumptions - Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness, and drama. With just this one agreement, you can completely transform your life.
  • 4: Always Do Your Best - Your best is going to change from moment to moment; it will be different when you are healthy as apposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgement, self-abuse, and regret.

Happy Thursday! Here is a quick little piece of motivation for you from my Instagram account. The Four Agreements comes from a book written by Don Miguel Ruiz. He explores four simple ideas that can guide you on the path to personal freedom. I will link where you can purchase this book here. For more good book suggestions and daily motivation, be sure to follow me on my Instagram account @ericafordpsychology. Looking forward to connecting with you!

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Teens and Technology

Technology is all around us these days. There has been a particularly big increase

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Teens and Technology

Psychology Articles / By admin

Technology is all around us these days. There has been a particularly big increase in technology use among teenagers. Erin and David Walsh wrote an interesting article called 6 Common Worries About Technology and Teens which discusses common worries we have about this as a society.

  • Here are the 6 main worries:
  • – Our teenagers do not have friends anymore.
  • – Kids do things online that they would not normally do face to face.
  • – They are not getting involved in politics and societal issues the way they use to.
  • – Social media leads to depression and anxiety.
  • – Teenagers are not sleeping well because of technology.
  • – Kids cannot focus because of all the screen time.

Erin and David Walsh discuss which of these worries are valid and which of these worries are not. To find out more about the effects of technology on kids and teenagers, check out the full article.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Create Good Habits and Meet Goals

Our personal goals often take a back seat to everything else we have going on

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Create Good Habits and Meet Goals

Psychology Articles / By admin

Our personal goals often take a back seat to everything else we have going on in our lives. Marcia Reynolds suggests in her article A Formula for Creating Good Habits and Meeting Your Goals, that we can create visions of our future. We can use these visions or imagery to capture our hearts which can motivate us to stay disciplined with our actions until they become habits. Essentially, Reynold gives a clear formula to create good daily habits. Ultimatley, these new habits can assist us in reaching our personal goals. Check out the whole article for more tips and tricks to reach your goals.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Happiness for the New Year

A new year and a new you? According to Jeffery Davis in the article

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Happiness for the New Year

Psychology Articles / By admin

A new year and a new you? According to Jeffery Davis in the articleThe Practice and Habit of Happiness, only 8% of all people actually stick to their New Year’s resolution. He suggests that it is important to look at happiness as something you practice, not pursue. He continues to suggest that the practice of “mindful habits” will help ensure that a behaviour is changed and stays changed. For more helpful tips on how to practice happiness and stick to your New Year’s resolution this year, check out the rest of the article in the link above.

Happy New Year!

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Gottman Clinical Training

I am very excited to share that I have completed my Level 1 and Level 2

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Gottman Clinical Training

Training / By admin

I am very excited to share that I have completed my Level 1 and Level 2 training for couples therapy from The Gottman Institute.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy
Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

John Mordecai Gottman is an American psychological researcher and clinician who did extensive work over four decades on divorce prediction and marital stability. He is also an award-winning speaker, author, and a professor emeritus in psychology.

The Gottman Institute is dedicated to combining wisdom from research and practice to support and strengthen marriages, families, and relationships. It brings the knowledge of research to therapists — and the insight of therapists to researchers. This link between research and practice reflects the collaboration of John and Julie Gottman, whose combined research and clinical experience is extensive, and incomparable.

This training has given me additional tools to use during couple’s therapy and I am looking forward to implementing them from this point forward.

Have a question about this training? Leave a comment.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

Avoiding Anxiety This Holiday Season

With all the snow we have been getting, it is beginning to look like Christmas.

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Avoiding Anxiety This Holiday Season

Psychology Articles / By admin

With all the snow we have been getting in Alberta, it is definitely beginning to look at lot like Christmas. No matter what type of holiday you celebrate this time of year, it is hard to get away from the anxiety and stress of spending extra time with your family. David Hanscom writes an interesting article that addresses different ways to deal with this anxiety. In the article Holiday Land Mines with Your Family, Hanscom also suggests that it is important to remember that it is a wonderful opportunity to reconnect with friends and family because the alternative is loneliness, which can be crushing. Hopefully this quick read gives you some ideas to help you cope with the upcoming holiday season.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy

One Minute To Build Your Confidence

Who wouldn’t want to feel more confident after just one minute?

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One Minute To Build Your Confidence

Psychology Articles / By admin

Who wouldn’t want to feel more confident after just one minute? Donald Altman suggests in his article, Build Confidence and Beat Depression in Just One-Minute, that by focusing on your unique strengths for one minute a day you will ultimately increase your confidence. He breaks this excersise down into 4 steps and recommends that you focus on a different strength each week. Read the full article to learn more about being mindful and gaining confidence in yourself.

Mental Health Issues, Anxiety, Depression, Bi-Polar, Cochrane Couples Therapy