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Reading & Resources

I am dedicated to guiding you on a path towards emotional and psychological well-being, equipping you with the tools to navigate life's challenges with strength and empowerment. Come along with me as I delve into a variety of approaches and theories that deepen your self-awareness and foster positive transformations. Your journey towards positive change and personal growth starts right here, and I'm excited to be part of it.

Art & Creativity

Understanding our Inner World through 'Inside Out 2'

Explore the intricacies of Pixar's Inside Out 2, where Riley's teenage brain navigates new emotions—Envy, Embarrassment, Ennui, and Anxiety. This blog delves into the complexities of growing up, with insights from leading psychologists and the therapeutic principles of Internal Family Systems (IFS). Discover how neuroscience and psychology make this film resonate with viewers of all ages. Perfect for parents, teens, and anyone interested in understanding the role of emotions in shaping our lives.

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Art & Creativity

Understanding our Inner World through 'Inside Out 2'

Explore the intricacies of Pixar's Inside Out 2, where Riley's teenage brain navigates new emotions—Envy, Embarrassment, Ennui, and Anxiety. This blog delves into the complexities of growing up, with insights from leading psychologists and the therapeutic principles of Internal Family Systems (IFS). Discover how neuroscience and psychology make this film resonate with viewers of all ages. Perfect for parents, teens, and anyone interested in understanding the role of emotions in shaping our lives.

Self-Acceptance & Identity

Embracing True Belonging: How Allies Can Support the LGBTQ+ Community During Pride Month and Beyond

As we celebrate Pride Month, it's essential to understand the importance of allyship in supporting the LGBTQ+ community. This blog explores the role of allies, emphasizing validation, amplification of voices, and creating safe spaces. It offers practical ways to support LGBTQ+ friends, including educating ourselves, using inclusive language, and advocating for change. Highlighting the psychological impact of being a supportive ally, it underscores the benefits of reduced anxiety, increased self-esteem, and enhanced belonging. Join me in committing to consistent, empathetic support for a more inclusive and equitable society.

Boundaries & Assertiveness

The High Cost of People-Pleasing: Reclaim your Power and Find your Assertive Voice

Lindsay seemed to have it all—a successful career, a bustling social life, and a reputation for always being there for others. Yet beneath her constant smiles, she silently struggled with resentment and exhaustion. This blog delves into Lindsay's journey of overcoming people-pleasing behaviors, exploring the deep-rooted causes such as childhood experiences, family dynamics, and cultural influences. It highlights the impact of these behaviors on one's mental health and relationships, and offers practical strategies for reclaiming your authentic self.

Art & Creativity

Conquering Stage Fright: A Psychotherapist’s Guide for Performers

This blog explores the challenges and solutions for managing stage fright. It delves into the physiological and psychological aspects of performance anxiety, and offers practical strategies like preparation, mindfulness, and cognitive-behavioral techniques.

Self-Esteem & Self-Worth

Breaking Free from Self-Doubt: How to Conquer the 'Never Good Enough' Mindset

This blog addresses the pervasive issue of feeling "never good enough" and its roots in societal standards, social media, and psychological factors. It offers practical therapeutic strategies to combat these feelings, including cognitive-behavioral techniques, inner child work, and mindfulness practices. Emphasizing the importance of self-compassion and aligning with personal values, the blog provides actionable exercises to help readers overcome self-doubt and embrace their intrinsic worth. The post concludes with a call to action, encouraging readers to seek professional support and take steps towards self-acceptance and fulfillment.

Art & Creativity

The Tortured Poets Department: Exploring Emotional Catharsis and Musical Healing through Taylor Swift's New Album

What is it about Taylor Swift's music, or any music, that can tug so profoundly at our heartstrings and often even tear at them? Drawing on the latest neuroscience research and my professional experiences, this blog explores the powerful role of music in emotional processing and healing. It offers insights into how these melodies do much more than entertain - they help us heal, remember, and deeply understand.

Anxiety

Overcoming Social Anxiety and Mastering Small Talk: An Introverts Guide

Navigating the world of social interactions can be a complex and often daunting experience for many. This guide is designed to be a resource for anyone who finds themselves feeling uneasy in the realm of social dynamics. It’s a journey of understanding and growth, offering practical tools and empathetic insights for those who are seeking to enhance their ability to connect with others.

Parenting & Family Dynamics

The Lifelong Impact of Parentification: Understanding, Healing, and Moving Forward

This article delves into the intricate dynamics of parentification, illuminating its detrimental effects, while also emphasizing resilience and pathways towards healing. By unraveling the threads linking parentification and attachment, I aim to foster comprehension, dialogue, and support for those who may have been touched by this phenomena. Together, let's embark on this journey of understanding and overcoming the reverberations of parentification.

Anxiety

Climate Anxiety: How to Cope with a World in Crisis

Climate disasters, once distant news articles, now feel close to home, intensifying our collective questions about the future and our place within it. In this blog, we journey into that space, that nexus where our changing environment meets our internal worlds. We'll seek to understand the mounting phenomenon of climate anxiety, how it's impacting our mental well-being, and the ways we can navigate through this distressing era. Together, let's face the bigger questions of existence, purpose, and our role in a world that feels increasingly fragile.

Boundaries & Assertiveness

Find Your Voice: How to Embrace Assertiveness and Shed People-Pleasing Patterns

Dive into the art of assertiveness, vital for emotional well-being, relationships, and professional success, especially for women. Uncover the transformative power of genuine communication amidst societal pressures. This guide sheds light on the journey from people-pleasing to empowered self-expression, offering practical techniques for daily life. It’s an invitation to move from suppressed voices to resonant clarity. Embrace the strength of your voice; it's time to be heard.

Self-Care & Wellness

Hashtag Happiness: Setting Healthy Social Media Boundaries:

This post delves into the profound impact of social media on our mental well-being. While platforms like Instagram and Twitter promise connection, they often fuel comparison, diminish self-worth, and lead to feelings of isolation. The article offers practical strategies for digital wellness, emphasizing the importance of setting boundaries, practicing mindful consumption, and engaging in real-world activities. The goal? A balanced, fulfilling digital and offline life.

Parenting & Family Dynamics

Navigating the Sea of Emotions: The Impact of Emotionally Immature Parents on Coping Mechanisms

Personal development and self-understanding often require an investigation into one's past, particularly the coping mechanisms developed over time and their origins. This introspection can reveal significant influences that may have previously gone unnoticed, such as the role of emotionally immature parents.

Anxiety

Managing Death Anxiety: Your Comprehensive Guide to Empowerment and Understanding

Every single one of us, simply by being human, shares one unavoidable truth – we won't be here forever. This sobering reality can stir up feelings of fear and worry, leaving us grappling with big questions about life's purpose and sparking what is known as 'existential dread.'

Therapeutic Approaches

Harness the Power of Non-Violent Communication: A Key to Healthier Relationships

I've often pondered this quote in my role as a psychotherapist, observing the incredible power of language and communication as I accompany my clients on their journeys through the maze of human relationships.

Book Reviews

'What Happened to You?' by Oprah Winfrey and Dr. Bruce Perry: Key Takeaways and Insights

In the realm of books that illuminate our understanding of the human psyche, "What Happened to You? Conversations on Trauma, Resilience, and Healing" by Oprah Winfrey and Dr. Bruce D. Perry stands tall.

Self-Esteem & Self-Worth

Boosting Self-Esteem: A Step by Step Guide to Cultivating Self-Worth

We've all been there - moments when we lack confidence and don't feel great about ourselves. However, when low self-esteem becomes a long-lasting challenge, it can profoundly impact our mental well-being and daily life.

Body Image

Embracing Your True Self: A Comprehensive Guide to Improving Body Image

Imagine living a life where you feel confident and comfortable in your own skin, unapologetically celebrating your body's unique beauty. In today's world, where we are constantly bombarded with unrealistic and unattainable beauty standards, it's more important than ever to cultivate a positive body image.

Therapeutic Approaches

Overcoming Negative Core Beliefs: Transform Your Mindset and Boost Your Self-Esteem

Do you struggle with low self-esteem, feelings of shame, or a negative outlook on life? You may be experiencing the impact of negative core beliefs on your mental well-being.

Self-Acceptance & Identity

The Hidden Impact of Shame: Discovering Pathways to Healing and Acceptance

Shame is a deeply rooted, complex emotion that can significantly affect our self-worth, relationships, and overall mental well-being. If you are considering therapy to address shame, it's essential to understand its evolutionary origins, recognize its impact on your life, and explore the potential therapeutic approaches that can help you overcome this challenging emotion.

Self-Acceptance & Identity

Who Am I? How to Cultivate a Strong Sense of Self

Have you ever wondered what it truly means to know yourself and feel confident in your identity? Developing a strong sense of self is a crucial aspect of personal growth, mental and emotional well-being, and nurturing healthy relationships with others.

Book Reviews

Overcoming Perfectionism with ACT: A Book Review of the Anxious Perfectionist by Dr. Clarissa Ong

The Anxious Perfectionist: How to Manage Perfectionism-Driven Anxiety Using Acceptance & Commitment Therapy is an insightful book that delves into the relationship between perfectionism and anxiety, offering practical solutions for those grappling with these interconnected issues.

Therapeutic Approaches

Change Your Story, Change Your Life: Exploring Narrative Therapy for Anxiety and Perfectionism

Have you ever stopped to think about the power of the stories we tell ourselves and how they can shape our emotional well-being? Narrative therapy offers a fascinating and transformative approach to psychotherapeutic healing, focusing on the impact of these personal narratives on our lives.

Book Reviews

Self-Compassion: The Proven Power of Being Kind to Yourself: A Book Review of Dr. Neff's Best Seller

In "Self-Compassion: The Proven Power of Being Kind to Yourself," Dr. Kristin Neff, an Associate Professor of Educational Psychology at the University of Texas at Austin, presents a compelling case for the cultivation of self-compassion as a cornerstone of emotional well-being and personal growth.

Boundaries & Assertiveness

Set Boundaries, Find Peace: An Overview of Nedra Glover Tawwab's Best Selling Book

Nedra Glover Tawwab's "Set Boundaries, Find Peace: A Guide to Reclaiming Yourself" is a timely and relevant exploration of the importance of setting healthy boundaries in our lives.

Book Reviews

Embracing Vulnerability and Authenticity: A Summary of Brené Brown's The Gifts of Imperfection

In her groundbreaking book, "The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are," Dr. Brené Brown, a research professor at the University of Houston Graduate College of Social Work, explores the power of embracing vulnerability and authenticity in the pursuit of wholehearted living.

Perfectionism

The Perfectionism Trap: How to Let Go of Unrealistic Expectations and Embrace Imperfection

Are you frequently burdened by stress, anxiety, or an overpowering need for perfection? You are not alone in this struggle. Perfectionism, a pervasive trait nurtured by societal influences, can significantly affect our sense of self-worth and inner tranquility.

Self-Acceptance & Identity

Radical Acceptance: A Path to Inner Peace

Radical acceptance is a powerful concept that can transform the way we approach our lives. It is a tool that helps us cope with difficult emotions, reduce our suffering, and find inner peace.

Boundaries & Assertiveness

The Art of Saying No: How to Stop Being a People-Pleaser

Do you often find yourself saying "yes" to things you don't want to do or feel guilty for setting boundaries? Do you prioritize other people's needs over your own, even when it's detrimental to your well-being? If so, you might be a people pleaser.

Anxiety

Breathing Easy: A Guide to Managing Anxiety with Breathing Techniques

Anxiety affects millions of people worldwide, causing feelings of nervousness, restlessness and a sense of impending doom. When anxiety strikes, the sympathetic nervous system is activated, leading to an increase in heart rate, blood pressure, and respiration rate.

Self-Care & Wellness

Food for Thought: How What You Eat Impacts your Mood and Mental Health

When we're feeling anxious, overwhelmed, or stressed, we often turn to comfort food, such as sugary or fatty treats, to make us feel better. However, as a registered holistic nutritionist and psychotherapist, I've come to understand that our diet has a direct impact on our mental and emotional wellbeing.

Therapeutic Approaches

AEDP and the Science of Emotional Transformation: How It Works and Why It Works So Well

Accelerated Experiential Dynamic Psychotherapy (AEDP) has been gaining popularity in recent years, and for good reason. At its core, AEDP is a psychotherapeutic approach that emphasizes the importance of emotional connection and the healing power of relationships.

Art & Creativity

Overcoming Imposter Syndrome: Four tips to cultivate confidence in the face of self-doubt

Do you fear you'll be discovered as an imposter at any moment? You're not alone. An estimated 70% of the population struggle with owning their accomplishments and feeling like they belong.

Building Resilience

The Loneliness Pandemic? How to Endure Social Isolation as Covid Drags On

It’s been more than a year since the first COVID-19 case was reported in Canada. The days have plodded on, each one blending together in a smear of nebulous similtude.

Anxiety

Worried about the Covid Variant? Follow These 3 Coping Tips for Health Anxiety

When it comes to anxiety, there are several reasons why we may experience it. For many people, health anxiety is an everyday nuisance. If you consistently feel anxious or worried about your health, then you know just how crippling the feeling can be.

Anxiety

How to Cope With Uncertainty in the Second Wave of COVID-19

When COVID-19 first started spreading earlier this year, many of us felt uncertainty and fear. Now, as the year draws to a close, many of us are still left with a sense of anticipation.

Self-Esteem & Self-Worth

5 Practical Tips on Shifting Self-Criticism to Self-Kindness

It’s often true that the harshest criticism comes from ourselves of all the criticism we receive in our lives. No one is immune to self-criticism, and it happens to even the most confident people.

Self-Care & Wellness

Sleepless in Vancouver: 7 Tips to Help You Fall Asleep and Stay Asleep Longer

When I was an actress travelling the USA on a national tour, I seriously struggled with insomnia, sometimes enduring night after night of wakefulness. I was so desperate for sleep I tried everything from meditation to medication, hot toddies to hot baths - nothing worked.

BREATHE, RELAX, IMAGINE

A step-by-step guide to soothing your anxiety.

While anxiety can serve a purpose, persistent and overwhelming feelings can negatively impact your well-being and relationships. This guide presents three evidence-based techniques to help you regulate your nervous system and manage anxiety effectively.

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