The Mental Health Benefits of Creativity (Even if You’re ‘Not Artistic’)

When many of us hear the word creativity, we picture someone painting a landscape, writing a novel, or playing an instrument. But creativity is not just about being “artistic,” it’s about expressing, exploring, and engaging with the world in ways that feel meaningful to us.

In times of stress, uncertainty, or emotional heaviness, creative expression can offer a powerful outlet. You don’t need to be good at it. You just need to show up.

How Creativity Supports Mental Health

Research has shown that engaging in creative activities can:

• Reduce stress and anxiety

• Support emotional regulation

• Enhance problem-solving and perspective-taking

• Help process difficult emotions and trauma

• Foster a sense of identity, purpose, and self-worth

Even short moments of creativity can activate different parts of the brain and support nervous system regulation.

You Don't Need to Be "Talented"

You don’t need fancy supplies or training. Creativity can look like:

• Journaling your thoughts or dreams

• Cooking a new recipe and plating it with care

• Sewing, knitting, or crafting

• Dancing to your favorite song while doing dishes

• Taking photos of small moments on a walk

• Making playlists that match your mood

• Rearranging your space in a new way

• Gardening or arranging flowers

• Playing with poetry or silly rhymes

The goal isn’t to impress others, it’s to connect with yourself.

Creativity as Emotional Processing

When feelings are hard to name, creative expression can help make the invisible more visible. Sometimes our bodies know what we’re feeling before our minds do. Art, movement, and sound can offer gentle ways to release what’s stuck, especially when words are hard to find.

For example, you might:

• Doodle what anxiety feels like in your body

• Create a collage of images that bring you peace

• Scribble or paint with colors that match your mood

• Write a letter to a younger version of yourself

These acts don’t need to be shared or polished. The process is the point.

Getting Started: A Gentle Invitation

If you’re feeling disconnected, overwhelmed, or flat—ask yourself:

• What creative activity did I enjoy as a kid?

• What am I curious to try, even if I feel unsure?

• What might it feel like to play, just for me?

Try setting a timer for 10 minutes and giving yourself full permission to explore—no judgment, no pressure.

Final Thought: Creativity is one of the oldest and most human ways of healing. You don’t need to wait until you feel better to begin. Sometimes, the beginning is what helps us feel better.

The Polyvagal Ladder: How Our Nervous System Moves Between Safety, Stress and Shutdown

When school routines change suddenly, like during the current teacher strike, both children and adults can feel unsettled. Routines help our brains and bodies know what to expect each day, and when that structure disappears, it can create stress and frustration. Our nervous system reacts automatically to these changes, moving us into states of calm, stress, or shutdown depending on how safe we feel. The Polyvagal Ladder helps us understand these responses and notice what our bodies need to return to calm and connection.

Imagine a vertical ladder with three main levels...

Top: Ventral Vagal State Safe and Connected

Body: calm heart rate, steady breathing, relaxed muscles
Mind: open, curious, able to think clear Emotions: calm, interested, compassion

When something stressful happens such as change or uncertain events, we move down the ladder...

Middle: Sympathetic State Fight or Flight

Body: increased heart rate, faster breathing, tense muscles
Mind: focus on danger, hard to sit still, quick reaction

Emotions: anger, fear, frustration, anxiety

If stress continues and feels overwhelming, we move further down the ladder

Bottom: Dorsal Vagal State Shutdown or Collapse

Body: increased heart rate, faster breathing, tense muscles
Mind: focus on danger, hard to sit still, quick reaction

Emotions: anger, fear, frustration, anxiety

Regulation, feeling safe, and supportive connection help us move back up the ladder to the ventral vagal state

When routines are disrupted, like they are right now, it’s normal for both kids and adults to feel off-balance. Stress, irritability, or shutdown are signs that our bodies are reacting to uncertainty, not misbehaviour or weakness. These states come and go as our nervous system tries to keep us safe.

The goal isn’t to stay calm all the time, but to notice where you are on the ladder and use small, steady steps to help yourself and your family return to safety and connection.

Ways to help your family climb back up:

Keep a gentle daily rhythm. Meals, outdoor time, and bedtime at predictable times.
Pause to breathe together. Try the 4–2–6 pattern, inhale for 4 seconds, pause for 2, and slowly exhale for 6. This rhythm tells the body it’s safe and helps everyone feel calmer.

Move your bodies. Stretch, dance, or walk to release energy and reset your system.
Use the senses. Look around: notice five things you can see, four you can touch, three you can hear, two you can smell, one you can taste Create moments of connection. Share a laugh, cook, read, or simply sit together-short, positive interactions signal safety to the body.

When Life Feels Uncertain: How to Support Your Kids (and Yourself)

When systems we count on begin to shift, like the possibility of an upcoming teacher strike in Alberta, it can leave families feeling overwhelmed and unsure. Plans may change, routines may be disrupted, and the stress of uncertainty can take a toll on both parents and children.

Whether it is a school closure, a job transition, or another unexpected event, these moments can be hard. You are not alone, and there are simple tools that can help you stay grounded and support your loved ones through it.

Start With Self-Compassion

Before jumping into planning mode or trying to hold everything together perfectly, pause and check in with yourself.

• What emotions are showing up for you?

• What are your biggest worries right now?

• What would help you feel more supported?

Being kind to yourself is not selfish. When we acknowledge our own stress and treat ourselves with gentleness, we become more equipped to support those around us. Even taking a few deep breaths or repeating a kind phrase like "I am doing my best today" can offer relief.

Create Predictability Where You Can

Children thrive on routine. When the outside world feels unpredictable, bringing a sense of structure into your home can help reduce anxiety and foster a sense of safety.

• Try creating a simple routine for the day. It might include mealtimes, quiet play, reading time, or outdoor breaks.

• Use visuals or checklists, especially for younger kids. Knowing what to expect helps them feel more secure.

• Make room for fun and flexibility. It is okay if the day does not go perfectly. A little play or laughter goes a long way.

Talk About What’s Going On

Children are often more perceptive than we realize. Even if you are trying to shield them from the stress, they will notice changes. Talking openly, in age-appropriate ways, helps them make sense of what is happening.

• Be honest, but calm and reassuring. For example: "Some teachers might stop working for a while to ask for better school conditions. That could mean school is different for a bit. But the adults are working on it."

• Let them share how they feel and ask questions.

• Remind them that it is okay to feel upset, confused, or worried.

Give Yourself Permission to Lower the Bar

You do not have to do it all. During times of change or stress, some things might slide. Maybe there is more screen time than usual. Maybe your home is a little messier. That is okay.

These moments call for compassion and flexibility. Meeting basic needs, offering connection, and simply showing up is enough.

Lean Into Your Support Network

You are not meant to carry everything alone. These are the times when community care matters most.

• Connect with other parents to share ideas or swap childcare.

• Reach out to family members, neighbours, or friends who may be able to help.

• Explore local programs offering support, activities, or guidance.

When You Feel Overwhelmed

If the weight of uncertainty becomes too much, you are not failing. You are human. Therapy can be a helpful space to explore these emotions, feel supported, and learn practical tools for coping.

You do not have to have all the answers. Just take it one step at a time.

Local Alberta Resources for Families

• 211 Alberta – Call or visit ab.211.ca for free information on community programs, crisis support, food banks, childcare help, and more.

• AHS Mental Health Helpline – 1-877-303-2642 (available 24/7 for mental health support)

• The Family Centre (Edmonton) – Offers parenting workshops, therapy, and family resources: familycentre.org

• CASA Mental Health – Mental health services for children and youth: casamentalhealth.org

• Kids Help Phone – Children and teens can call or text for 24/7 support: kidshelpphone.ca or text CONNECT to 686868

• Refocus You- Therapy services for parents and children

Final Thoughts

Challenging seasons can bring up big emotions for everyone in the family. There is no perfect way to navigate uncertainty, but there are compassionate ways. When you offer kindness to yourself, it ripples out to your kids and community.

And remember, just because something is hard does not mean you are doing it wrong.

When the Darkness Creeps In: Understanding and Managing Seasonal Affective Disorder (SAD)

As the days grow shorter and the sun sets earlier, many of us begin to feel a shift, not just in the weather, but in our mood, energy levels, and motivation. If you’ve noticed yourself feeling more tired, withdrawn, or down as fall turns to winter, you’re not alone.

You might be experiencing Seasonal Affective Disorder (SAD). This is a form of depression that follows a seasonal pattern and often affects people during the fall and winter months.

What Is Seasonal Affective Disorder (SAD)?

SAD is more than just the "winter blues." It is a diagnosable mental health condition that can affect how a person thinks, feels, and functions. While it's often linked to a lack of sunlight, it can also be influenced by changes in routine, social isolation, and disrupted circadian rhythms.

Common symptoms include:

• Low energy and fatigue, even after sleeping

• Changes in appetite, especially cravings for carbs or sweets

• Trouble concentrating

• Increased need for sleep or trouble getting out of bed

• Loss of interest in activities you usually enjoy

• Feeling more irritable or withdrawn

• Persistent sadness or hopelessness

Why Does It Happen?

Shorter daylight hours can disrupt your body’s internal clock, also known as your circadian rhythm. This clock regulates your sleep, mood, and hormone levels. Less sunlight can lower serotonin and increase melatonin, both of which impact your mood and energy levels.

People who live in northern regions, such as Alberta, are more likely to experience SAD because of the significant reduction in daylight during winter.

What Can Help?

The good news is there are practical ways to manage SAD and support your well-being during the darker months. Here are some strategies that research has shown to be effective:

1. Spend Time in Natural Light

Even on cloudy days, outdoor light can help regulate your body’s internal clock. Aim to get outside during daylight hours, especially in the morning. If that’s not possible, try to sit near a bright window.

2. Try Light Therapy

Light therapy boxes are designed to mimic natural sunlight and can be very helpful, especially when used daily in the morning. Many people notice improvement within a few weeks. Be sure to check with a healthcare provider before starting light therapy to make sure it’s right for you.

3. Stay Connected

Feeling isolated can make SAD worse. If you’re tempted to withdraw, try scheduling regular check-ins with friends or loved ones. Even short, low-pressure interactions can help boost your mood.

4. Keep Your Body Moving

Exercise increases endorphins and can help lift your energy and mood. This doesn’t have to be intense. Go for a gentle walk, try stretching at home, or find a fun way to move that feels good to you.

5. Prioritize Rest and Routine

Try to stick to a consistent sleep schedule. Avoid screens before bed and create a calming bedtime routine. Getting good quality rest helps regulate your mood and energy levels.

6. Talk to a Mental Health Professional

Therapists can help you explore how the seasons are impacting your mental health and provide tools to manage symptoms. In some cases, medication may also be recommended. You don’t have to wait until symptoms are severe to ask for help.

You Are Not Alone

If you're feeling off as the seasons change, you're not imagining it. Seasonal Affective Disorder is real, and you're not the only one going through it. There are tools, strategies, and supports available to help you feel more like yourself again.

Helpful Resources in Alberta

• AHS Mental Health Helpline: 1-877-303-2642 (Free and confidential, 24/7)

• 211 Alberta: ab.211.ca (Connects you to local mental health and social services)

• Canadian Mental Health Association: cmha.ca

• Refocus You- Feel free to call us to see how we can best support you

Final Thoughts

Seasons affect more than just the environment. They impact our bodies, minds, and emotions. If you’re struggling, know that support is available and you don’t have to navigate it alone. Talk to someone. Try one small step. Brighter days—inside and out—are possible.

It’s Okay to Ask for Help: Breaking the Stigma Around Therapy

For a long time, therapy was seen as something only for people in crisis. But that mindset is slowly changing — and for good reason. The truth is, you don’t have to be “falling apart” to benefit from seeing a therapist. Therapy is not a sign of weakness — it’s a tool for growth, clarity, and self-awareness.

Why Is There Still a Stigma?

Many of us grew up in cultures or families where emotional struggles were kept private or brushed off. Phrases like “just tough it out”, “don’t be so sensitive”, or “you’re fine” have made it harder for people to seek help without feeling judged or ashamed.

This stigma can lead to:

• Delayed support or untreated mental health issues

• Believing that needing help = failure

• Feeling isolated in your struggles

  But asking for help is actually a brave, empowered step — one that shows you're ready to invest in yourself.

  What Therapy Can Actually Do

  Therapy isn’t about fixing you — because you’re not broken. It’s a safe space to:

• Talk through overwhelming emotions or thoughts

• Learn healthy coping strategies

• Set boundaries and improve relationships

• Heal from past trauma

• Build a stronger sense of self
  Sometimes, therapy is where people go to maintain their mental health — just like going to the

  gym for your body.

  Common Myths About Therapy

• “It’s only for people with serious problems.”
  Therapy supports anyone — whether you're dealing with stress, a life change, or just want a place to reflect.

• “I should be able to handle this on my own.”
  We all need support sometimes. You wouldn’t hesitate to see a doctor for physical pain — your emotional health matters just as much.

“Talking won’t change anything.”
Talking helps more than you think. Gaining insight, feeling heard, and learning new tools can create real, lasting change.

Final Thought

Asking for help isn’t weakness — it’s wisdom. Whether you’re going through a tough time or simply want to better understand yourself, therapy can be a powerful act of self-care.

You’re allowed to need help. You’re allowed to heal. And you don’t have to do it alone.

Beating the Back-to-School Blues: Tips for Easing the Transition

As summer break winds down, many students and families feel the familiar mix of excitement and anxiety that comes with the back-to-school season. After weeks of long days, late nights, and relaxed routines, the shift to structured schedules can feel overwhelming. Whether you’re a student, parent, or caregiver, easing into the transition can make a world of difference for your mental well-being.

Here are a few tips to help make the change a little smoother:

1. Start adjusting your routine early.
Instead of waiting until the first day of school to shift your bedtime and morning routine, start gradually adjusting a week or two in advance. Going to bed and waking up 15–30 minutes earlier each day can help your body and mind adapt to the new schedule without feeling rushed.

2. Prepare your space.
A clean, organized space, whether it’s a backpack, desk, or bedroom, can make a big difference in feeling prepared for the new season. Setting up a designated spot for homework or study time can also reduce stress once school starts.

3. Schedule small moments of fun.
Summer may be ending, but that doesn’t mean fun has to stop. Plan small, enjoyable activities throughout the school year, like a movie night, weekend nature walk, or favorite snack after school. Having things to look forward to can ease the post-summer blues.

4. Practice emotional check-ins.
Transitions can bring up big feelings for both kids and adults. Take a few moments each day to ask yourself, or your child, how you’re feeling. Naming emotions helps reduce stress and gives you a chance to respond with kindness toward yourself or others.

5. Reach out for support if needed.
If the transition feels especially challenging or stressful, remember that support is available. Talking to a therapist, teacher, or trusted friend can help you navigate these changes and create a plan for coping.

With a little preparation and self-care, the back-to-school season can become an opportunity for a fresh start instead of a source of stress. A gentle transition not only sets the tone for a smoother school year but also supports your mental health along the way.

Halfway Through Summer: A Chance to Reflect and Reset

Somehow, summer always seems to fly by. One minute we’re looking forward to long, sunny days and outdoor adventures, and the next, we realize we’re already halfway through the season. If you’re feeling like summer is slipping away, you’re not alone.

The good news? This halfway point is the perfect opportunity to pause, reflect, and reset.

Take a Moment to Reflect

Before racing into the rest of summer, take a breath and ask yourself:

• What has brought me joy or relaxation so far this season?

• Have I had any moments that felt truly meaningful or memorable?

• Is there anything I wish I’d made more time for?

Simply noticing what has and hasn’t been working for you can help guide the next few weeks.

Reset for the Second Half of Summer

Once you’ve reflected, consider how you’d like the rest of your summer to feel. Do you want it to be more restful? More social? More adventurous? A little bit of planning can go a long way in creating the kind of summer you want to remember.

Here are a few small ways to reset:

• Schedule a “slow day.” Set aside one day to do absolutely nothing but recharge: read in the sun, enjoy a morning coffee outside, or take an afternoon nap.

• Reconnect with nature. Spending time outdoors has proven benefits for mental health, whether it’s a hike, a trip to the lake, or simply sitting on your porch.

• Try one new thing. It doesn’t need to be big: visit a new local spot, try a different hobby, or cook a meal with seasonal ingredients.

Savor the Season

Summer isn’t about checking items off a to-do list, it’s about collecting small moments that feel good for your mind and body. Taking time to reflect now can help you be intentional about how you spend the rest of the season, so that when fall comes, you feel recharged rather than rushed.

Blog post 8: The Role of Sleep in Mental Health: Why Rest Matters

Sleep is more than just rest — it’s essential for your mental health. When you don’t get enough quality sleep, it can affect your mood, focus, and ability to manage stress, making anxiety and depression harder to handle.

Why Sleep Helps Your Mind

During sleep, your brain processes emotions and restores energy. Without good sleep, you might feel more irritable, forgetful, or overwhelmed.

Common Sleep Issues

• Trouble falling or staying asleep (insomnia)

• Nightmares or restless sleep

• Irregular sleep patterns

  These can make mental health struggles worse if left unaddressed. Tips for Better Sleep

• Stick to a regular bedtime and wake-up time

• Avoid screens and caffeine before bed

• Create a calm, dark, and comfortable bedroom

• Try relaxing activities like reading or deep breathing before sleep

  When to Get Help

  If poor sleep lasts for weeks and affects your mood or daily life, consider talking to a healthcare professional. Improving sleep can make a big difference in how you feel mentally and emotionally.

  Good sleep is a simple but powerful step toward better mental health. Give yourself permission to rest — your mind will thank you!

Blog Post 7: Self-Care Isn’t a Luxury — It’s a Lifeline

In a fast-paced world that praises being busy, self-care can feel like an afterthought — something we’ll get to once everything else is done. But let’s be honest: that “everything else” never really ends. That’s why self-care can’t wait at the bottom of the list.

At its core, self-care is about honoring your needs. It’s not always about treating yourself — sometimes, it’s setting boundaries, getting enough sleep, drinking water, or giving yourself permission to rest.

Here’s what self-care might actually look like:

•   Taking a break before burnout hits

•   Letting yourself feel without judgment

•   Saying “no” without over-explaining

•   Doing something creative just because

•   Choosing people who recharge you — not drain you
  Self-care isn’t selfish. It’s what helps you stay grounded, resilient, and connected to yourself. You don’t

  have to “earn” it, and it doesn’t have to be perfect.

  Start small. Breathe deeply. Ask yourself, “What do I need right now?” — and give yourself the gift of listening.

  You deserve care — not just from others, but from yourself.

What Our Emotions Are Trying to Tell Us

Emotions are a natural part of being human, yet many of us have learned to ignore, suppress, or label them as "good" or "bad." But what if emotions weren't problems to solve or weaknesses to hide? What if they were messengers trying to get our attention?

Emotions Are Messengers

Emotions aren’t random. They arise in response to our thoughts, experiences, and environments. The help us stay safe, find community, and take care of our needs. Think of them like internal signals:

• Anger might show up when a boundary has been crossed.

• Anxiety can signal uncertainty or a need for safety or control.

• Sadness often points to loss, change, or a desire for connection.

• Joy reminds us of what matters most to us.

When we listen to our emotions with curiosity instead of judgment, they can help us identify our needs and values. For example, if you feel frustration when a friend cancels plans, it might mean you really value that connection.

Emotions in Groups: What Research Shows

Our emotions don't just impact us as individuals; they also influence how we relate to others. A recent study explored how emotional awareness in groups can actually prevent conflict from spiraling out of control.

Emotional awareness acts like a buffer. By recognizing what others may be feeling, we create space for understanding rather than miscommunication. The earlier this awareness is developed, the better a group can navigate difficult conversations. These insights are supported by research from Boros (2020), who found that emotional awareness and regulation within teams significantly reduce the likelihood that task-related disagreements will evolve into relational conflict (Boros, 2020).

In therapy, you can learn to better understand your own feelings while also becoming more attuned to what others might be feeling.

Tuning In to Emotions

So how do we build emotional awareness in our own lives? Here are a few simple steps:

1. Pause and name the feeling. Instead of reacting right away, take a breath and ask yourself, "What am I feeling right now?" Use the Feeling Wheel below to help you find the right label for what you are feeling.

2. Notice the body. Emotions often show up in the body—tight shoulders, clenched fists, a racing heart, or butterflies in your stomach can all be clues.

3. Ask, "What do I need?" Emotions often point to unmet needs. Anxiety might point to a need for reassurance. Sadness might signal a need for support.

4. Practice with others. Emotional awareness grows in community. Try asking a friend how they're feeling—and really listen.

Feeling deeply doesn’t mean you’re too sensitive—it means you’re paying attention. Emotions can be rich sources of insight if we take the time to listen. Whether you're on your own or part of a team, building emotional awareness is a powerful way to strengthen relationships, improve communication, and support mental well-being.

So the next time a big feeling arises, pause and get curious. What might this emotion be trying to tell you?

References

Boroș, S. (2020). Controversy without conflict: How group emotional awareness and regulation can prevent conflict escalation. Group Decision and Negotiation, 29(2), 251–269. https://doi.org/10.1007/s10726-020-09659-1

How Practicing How to Be Kinder to Yourself When You Mess Up

We all make mistakes. Whether it’s missing a deadline, saying something we regret, or falling back into an old habit, it’s easy to slip into self-blame and harsh inner talk. Research shows that excessive self-criticism can be a precursor to depression, anxiety, eating disorders, and many other mental health challenges (Šoková et al., 2025). 

Beating ourselves up doesn’t help us grow. In fact, it often keeps us stuck. So what if we tried something different? What if we treated ourselves with the same compassion we might offer a friend?

The Inner Critic: Why We’re So Hard on Ourselves

Many of us carry an inner voice that says things like, “You should’ve known better,” or “You’re such a failure.” This voice is often shaped by past experiences such as messages we received in childhood, cultural expectations, or perfectionist standards.

We sometimes believe that if we’re hard enough on ourselves, we’ll do better next time. But research shows that self-criticism is linked to an increase of shame, not improvement (Šoková et al., 2025). 

What Self-Compassion Really Means

Being kind to yourself doesn’t mean avoiding responsibility or making excuses. It means acknowledging your humanness. It means saying:

·      “I made a mistake, and that’s okay.”

·      “This is hard, but I can learn from it.”

·      “I’m still worthy of care, even when I mess up.”

According to Dr. Kristin Neff (2023), a leading researcher in self-compassion, there are three core components:

1.        Self-kindness: Speaking to yourself with warmth and understanding.

2.        Common humanity: Recognizing that everyone struggles, it’s part of being human.

3.        Mindfulness: Being aware of what you’re feeling without exaggerating or ignoring it.

How to Practice Self-Compassion When You’ve Made a Mistake

1. Pause and notice your reaction.

o   What is your inner voice saying?

o   How does your body feel, tense, heavy, restless?

1. Name what you’re feeling.

o   Try: “I’m feeling embarrassed,” or “I’m disappointed in myself.”

o   Naming emotions helps us move through them rather than get stuck in them.

1. Respond like you would to a friend.

o   Ask yourself: “If my friend were in this situation, what would I say to them?”

o   Then say that to yourself.

1. Learn from it, gently.

o   Reflect on what you can take away from the experience.

o   Instead of “What’s wrong with me?” try “What can I try differently next time?”

1. Take a small caring action.

o   Go for a walk, drink water, reach out to someone safe, or write yourself a note.

o   Small acts of care help rebuild trust with yourself.

Final Thoughts

Being kind to yourself when you mess up isn’t about lowering your standards, it’s about creating a healthier path to growth. Self-compassion doesn’t remove accountability; it just removes shame from the equation (Neff, 2023).

The next time you stumble, pause. Notice how you’re speaking to yourself. And remember: being human means being imperfect. You still deserve care, even when you’re learning.

If you find yourself stuck in patterns of self-criticism, therapy can be a supportive space to explore tools, build self-awareness, and develop self-compassion in a way that fits your unique journey.

References

Neff, K. D. (2023). Self-compassion: Theory, method, research, and intervention. Annual Review of Psychology, 74, 193–218. https://doi.org/10.1146/annurev-psych-032420-031047

Šoková, B., Greškovičová, K., Halamová, J., & Baránková, M. (2025). Breaking the vicious cycles of self-criticism: A qualitative study on the best practices of overcoming one’s inner critic. BMC psychology, 13(1), 266. https://doi.org/10.1186/s40359-024-02250-2 

How Practicing Gratitude Can Improve Your Mental Health

In the fast pace of everyday life, it’s easy to focus on what’s going wrong—stress, deadlines, conflicts, or worries about the future. But what if shifting your attention to what’s going right could actually improve your mental health?

That’s the power of gratitude. Gratitude means recognizing and appreciating the good things in your life, no matter how small. Psychology research has found that regularly practicing gratitude can reduce symptoms of depression and anxiety, improve sleep, and boost overall happiness.

When you focus on gratitude, your brain releases feel-good chemicals like dopamine and serotonin. This positive shift helps you build resilience and cope better with stress.

Here are some simple ways to practice gratitude every day:

• Keep a gratitude journal: Write down three things you’re thankful for each day.

• Express thanks: Tell a friend, family member, or colleague why you appreciate them.

• Pause and reflect: Take a moment during the day to notice small positive moments—a sunny day, a kind word, or a favorite song.

  Gratitude doesn’t mean ignoring challenges. Instead, it creates a balanced perspective that can improve your emotional well-being and help you face difficulties with more strength and hope.

  Try adding gratitude into your daily routine—you might be surprised by how much it brightens your mindset.

The Summer Social Spiral: When Fun Starts to Feel Like Pressure

Summer is often described as the season of connection—picnics, weddings, patio nights, road trips, reunions. The world seems more awake, more alive, more available. But for some, this time of year also brings a quiet, heavy pressure to show up, say yes, and be social enough.

It can be hard to say no when the weather is perfect and everyone around you is filling their calendar. You might feel like you’re missing out—or worse, like something is wrong with you if you’re not as excited as others seem to be.

This pressure can create what some people call a “social spiral.” You say yes to things that drain you, then feel resentful or exhausted afterward. Or you say no and feel guilty, left out, or anxious about your relationships. Over time, even fun plans start to feel like obligations.

The truth is: rest and connection are not opposites. You can love your friends and still need a night alone. You can be grateful for summer and still feel overwhelmed by the pace of it. Social burnout is real—and the solution isn’t to isolate completely, but to get intentional.

Ask yourself: What kinds of interactions actually nourish me? Who do I feel relaxed around? What’s one plan I can say no to this week without guilt? Setting even one small boundary can shift your energy.

Summer doesn’t need to be a nonstop highlight reel. It’s okay to slow down, even when the world speeds up. Real connection—like real rest—is about quality, not quantity.

The Importance of Spending Time in Nature

With spring in full bloom and warmer days ahead, it's the perfect time to reflect on how being in nature can support our mental well-being. Research shows that even short periods—just 10 to 30 minutes—spent sitting outdoors and observing natural surroundings can lead to meaningful reductions in stress markers such as heart rate, blood pressure, and cortisol levels (Meredith et al., 2020). Participants also reported feeling calmer and more refreshed. Many researchers believe that time in green spaces promotes psychological restoration by easing mental fatigue and emotional strain—essentially, nature provides a mental reset (Callaghan et al., 2020). 

The City of Edmonton has acknowledged the value of green spaces through its Breathe strategy—an initiative aimed at increasing access to parks and natural areas in communities throughout the city (City of Edmonton, 2025). The goal is to enhance residents' well-being by expanding open and green spaces across Edmonton’s neighbourhoods. You can find walking and cycling trails near you on their website (see below for link). 

Not a fan of walking or cycling? Consider renting a motorized scooter and exploring the river valley that way. You could also plan a relaxing picnic in a park, bring along a good book, pack some art supplies, or simply take a blanket and soak up the sunshine. One of the best things about Edmonton’s parks is how well they’re maintained—many even offer accessible washrooms to make your visit more comfortable. 

Spending time in nature doesn’t have to be complicated—it can be as simple as finding a quiet green space and giving yourself permission to slow down. Whether you’re looking to ease stress, recharge mentally, or simply enjoy the beauty of your surroundings, Edmonton’s parks and trails offer a variety of accessible ways to reconnect with nature. As we move through the seasons, let’s make the most of the natural spaces around us.

References 

Callaghan, A., McCombe, G., Harrold, A., McMeel, C., Mills, G., Moore-Cherry, N., & Cullen, W. (2020). The impact of green spaces on mental health in urban settings: A scoping review. Journal of Mental Health, 30(2), 179–193. https://doi.org/10.1080/09638237.2020.1755027 

City of Edmonton. (2025). Breathe: Green network strategy. https://www.edmonton.ca/city_government/initiatives_innovation/breathe 

City of Edmonton. (2025). Community walking maps. https://www.edmonton.ca/transportation/cycling_walking/community-walking-maps 

Meredith, G. R., Rakow, D. A., Eldermire, E. R. B., Madsen, C. G., Shelley, S. P., & Sachs, N. A. (2020). Minimum time dose in nature to positively impact the mental health of 

college-aged students, and how to measure it: A scoping review. Frontiers in Psychology, 10, Article 2942. https://doi.org/10.3389/fpsyg.2019.02942

Social Media and Mental Health: Finding the Right Balance

Blog post 3: Social Media and Mental Health: Finding the Right Balance

Let’s be honest — social media is a double-edged sword. On one hand, it helps us stay connected, share joyful moments, and express ourselves. On the other hand, it can also quietly chip away at our mental well-being.

Many of us have experienced that drained feeling after scrolling for too long or the sting of comparing our lives to someone else’s highlight reel. While social media isn’t inherently bad, the way we use it matters — a lot.

The Comparison Trap

It’s natural to compare ourselves to others — it’s part of being human. But social media makes it way too easy to compare ourselves, even when we don’t mean to. We’re often looking at filtered images, curated vacations, and big achievements, with little to no context. This can lead to:

Feeling inadequate about our own lives, bodies, or accomplishments

Low self-esteem and increased anxiety

Fear of missing out (FOMO), which can lead to compulsive checking.

What we forget is that people rarely post the full picture. Behind the scenes, everyone has their own struggles — even those who seem “perfect” online.

Signs Your Mental Health Might Be Affected

Ask yourself:

Do I feel anxious, low, or irritated after scrolling?

Do I check my phone obsessively or feel uneasy when I don’t?

Am I comparing my life, body, or success to others constantly?

Is it hard for me to enjoy real-life moments without documenting them?

If you answered yes to a few of these, your relationship with social media might need some rebalancing.

Tips for a Healthier Relationship with Social Media

1. Set Boundaries: Try app timers or designate “no scroll” times — like during meals or before bed.

2. Curate Your Feed: Follow accounts that inspire, educate, or bring joy. Unfollow anyone who makes you feel less-than.

3. Take Breaks: Short digital detoxes can help reset your mindset and remind you what life feels like without constant scrolling.

4. Check in With Yourself: After using social media, pause and ask — How did that make me feel? If the answer is “not great,” that’s useful information.

5. Engage Mindfully: Instead of passively scrolling, use social media intentionally — to connect, learn, or uplift others.

Social media is a powerful tool — but like any tool, it needs to be used wisely. Protecting your mental health doesn't mean logging off forever. It means being intentional, setting limits, and recognizing when online life starts to steal from your peace.

The goal isn’t perfection. It’s balance.

Mother’s Day and Mental Health: A Gentle Reflection

Mother’s Day is a beautiful time of year, filled with flowers, phone calls, and gestures of gratitude. It’s a day to honor the people who have nurtured us, held us, and stood beside us in moments of both joy and struggle. For many, it’s a heartwarming celebration. But for others, it can stir a complex mix of emotions—grief, longing, guilt, even resentment.

At our clinic, we often witness how deeply relationships with mothers—whether cherished, strained, or absent—shape our emotional lives. On Mother’s Day, the emotional weight of these relationships can rise to the surface more than usual. Some clients look forward to this day with excitement and warmth. Others approach it with quiet reflection or even a sense of dread.

It’s important to acknowledge that Mother’s Day does not feel the same for everyone. For those grieving the loss of a mother or a child, the day can feel hollow or painful. For those struggling with infertility or navigating adoption, it may highlight a longing that is difficult to voice. And for individuals whose relationships with their mothers are complicated or hurtful, the commercial messages of unconditional love can feel alienating or even invalidating.

If Mother’s Day brings up unexpected emotions for you—sadness, anger, numbness, or guilt—know that these feelings are valid. You are not alone. One gentle practice that can help is to make space for your emotional truth without judgment. Whether that means lighting a candle, journaling your thoughts, spending time with chosen family, or simply giving yourself permission to disconnect from social media for the day—your well-being comes first.

This Mother’s Day, let’s hold space for all of it: the joy, the grief, the gratitude, the longing, and everything in between. If you’re finding it hard to navigate this day, we’re here for you. Therapy can be a powerful space to explore these layered emotions and to make peace with whatever Mother’s Day means to you.

You deserve support, not just today, but every day. Reach out—we’re ready to walk alongside you

The Power of Boundaries: Protecting Your Mental Health

In a world that glorifies hustle, being constantly available, and putting others first, setting boundaries can feel unnatural — even selfish. But in reality, healthy boundaries are one of the most powerful tools we have to protect our mental health.

What Are Boundaries?

Boundaries are the limits we set with others and ourselves to stay emotionally, mentally, and physically well. They help us define what we’re okay with — and what we’re not. Think of them as invisible lines that preserve your energy, peace, and sense of self.

Why They Matter

Prevent Burnout: Constantly saying "yes" leads to exhaustion. Boundaries protect your time and energy.

Build Self-Worth: Saying "no" when needed reinforces the belief that your needs matter too.

Reduce Anxiety: Clear boundaries mean fewer surprises and less emotional overload.

Strengthen Relationships: Healthy limits promote mutual respect and communication.

How to Set Boundaries Start small — like turning off notifications after work or saying no to a favor you don’t have the capacity for. Communicate clearly, expect a little discomfort, and remember: boundaries aren’t about shutting people out — they’re about showing up for yourself. Final Thought Boundaries aren’t selfish — they’re self-care. And they’re essential for mental wellness in a world that often demands too much.

Family Day

Family Day offers a meaningful opportunity to reflect on the importance of mental health within the family dynamic. Families are often the first support system people turn to, and spending time together can have a profound impact on mental well-being. A strong family network can foster a sense of belonging, security, and unconditional support, all of which contribute to positive mental health. For many, these moments of togetherness offer a chance to check in on each other, offer encouragement, and strengthen emotional bonds, which can help alleviate stress and prevent isolation.

However, it's also important to recognize that family dynamics can sometimes be a source of mental health challenges. Family relationships can be complicated, and tensions or unresolved issues may surface, particularly during times of closeness. On Family Day, it's essential to approach one another with empathy and understanding, allowing space for open communication. By fostering a nurturing environment where mental health is openly discussed and supported, families can create a safe space where every member feels heard and valued, ultimately promoting better mental well-being for all involved.

In addition to emotional support, Family Day can also serve as a reminder of the role that healthy habits play in mental health. Families can use the occasion to engage in activities that promote well-being, such as going for a walk, cooking a healthy meal together, or practicing relaxation techniques like mindfulness or yoga. These activities not only provide opportunities for connection but also encourage positive routines that contribute to mental resilience. By making mental health a priority and creating moments of joy and relaxation, Family Day can serve as a powerful tool for nurturing both individual and collective well-being within the family unit.

The Reality Behind Blue Monday: Separating Fact from Fiction

Blog Post 1: The Reality Behind Blue Monday: Separating Fact from Fiction

Every year, the third Monday of January is labeled "Blue Monday," often referred to as the saddest day of the year. While this concept originated from a marketing campaign rather than scientific research, it has gained traction due to the challenges many face during this time of year. Factors such as shorter daylight hours, financial stress, and the post-holiday lull can contribute to feelings of low mood and fatigue. Although Blue Monday is more myth than fact, its widespread recognition highlights real struggles that warrant attention.

One contributing factor to the so-called "winter blues" is Seasonal Affective Disorder (SAD), a condition characterized by depressive symptoms that occur during specific seasons, typically winter. According to Rosenthal et al. (1984), decreased sunlight exposure disrupts the body’s circadian rhythm and reduces serotonin production, leading to symptoms such as low energy and sadness. Light therapy, which involves exposure to a bright light box for 20–60 minutes daily, has been shown to be an effective treatment for SAD. A meta-analysis by Kanazawa et al. (2022) further supports the efficacy of light therapy in improving mood disorders.

In Canada, an estimated 15% of the population experiences "winter blues," marked by increased sleep, social withdrawal, indulgence in comfort activities, and decreased motivation (Canadian Mental Health Association [CMHA], 2020). Additionally, 2–3% of Canadians experience clinical SAD during the winter months (CMHA, 2020). Localized research from Edmonton indicates that extreme weather impacts vulnerable populations such as older adults and immigrants. The University of Alberta’s “Neighbourhoods and Climate Change Vulnerability” initiative aims to help Edmontonians understand these vulnerabilities and build resilience (University of Alberta, 2023). This can be viewed here at Neighbourhoods and Climate Change Vulnerability.

Beyond SAD, January often brings unique stressors, such as financial strain from holiday expenses and the pressure of unfulfilled New Year’s resolutions. These challenges can exacerbate feelings of overwhelm and failure. Evidence-based strategies offer practical tools to address these issues. For instance, physical activity is a proven intervention for reducing depressive symptoms. Kambanis et al. (2023) found that even moderate exercise, such as walking for 30 minutes three times per week, significantly improves mood by increasing endorphin production.

Cognitive Behavioral Therapy (CBT) techniques also play a critical role in managing negative thought patterns. Strategies such as thought records, reframing unhelpful thoughts, and practicing gratitude have been shown to enhance emotional resilience. Huang et al. (2024) reported that individuals who practiced gratitude consistently experienced increased happiness and reduced depressive symptoms. Additionally, maintaining social connections can buffer against feelings of isolation. Research by Koszycki et al. (2022) highlights the importance of meaningful relationships in mitigating stress and improving mental health.

While Blue Monday lacks scientific credibility, its enduring popularity reflects the real challenges people face during the winter months. By understanding the science behind these struggles and adopting evidence-based practices, individuals can proactively improve their mental well-being. Persistent feelings of sadness or other depressive symptoms should not be ignored, as they may indicate a more serious condition, such as major depressive disorder (American Psychiatric Association [APA], 2013).

If you or someone you know is experiencing low mood, anxiety, or other mental health challenges and are interested in being proactive in the new year, consider pursuing psychological services. Please contact our admin team for an intake assessment at admin@refocusyou.ca or call 780.700.2577. Taking the first step toward support can make all the difference.

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).

Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., ... & Sherwood, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Medicine, 69(7), 587–596. https://doi.org/10.1097/PSY.0b013e318148c19a

CMHA. (2020). Winter Mental Health: A Guide for Good Practices. Winter Mental Health: - CMHA Edmonton. https://edmonton.cmha.ca/wp-content/uploads/2020/11/CMHA-Edmonton-Winter-Mental-Health-Guide.pdf

Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357. https://doi.org/10.1037/0033-2909.98.2.310

Huang, X., Kong, Q., Huang, Y., Wang, X., Wang, R., Li, Y., Wu, Y., Guan, C., Wan, X., & Zhang, Y. Y. (2024). Relationship between sun exposure and seasonal affective disorder symptoms in rural older people with different personalities: a cross-sectional study. BMC Public Health, 24(1), 2568. https://doi.org/10.1186/s12889-024-20074-y

Kambanis, P. E., Bottera, A. R., & De Young, K. P. (2023). Responses to bright light exposure in individuals with binge‐spectrum eating disorders characterized by high dietary restraint and negative affect. International Journal of Eating Disorders, 56(12), 2250–2259. https://doi.org/10.1002/eat.24054

Kanazawa, S., Li, N. P., & Yong, J. C. (2022). Sunshine on my shoulders makes me happy... especially if I’m less intelligent: how sunlight and intelligence affect happiness in modern society. Cognition & Emotion, 36(4), 722–730. https://doi.org/10.1080/02699931.2022.2029358

Koszycki, D., Ilton, J., Dowell, A., & Bradwejn, J. (2022). Does treatment preference affect outcome in a randomized trial of a mindfulness intervention versus cognitive behaviour therapy for social anxiety disorder? Clinical Psychology & Psychotherapy, 29(2), 652–663. https://doi.org/10.1002/cpp.2658

Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., ... & Wehr, T. A. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72–80. https://doi.org/10.1001/archpsyc.1984.01790120076010

Making 2024 the best year for your mental health

Seeking therapy is not a sign of weakness, but rather a courageous step towards taking control of your emotional well-being. Many people mistakenly believe that therapy is only for individuals with severe mental health issues, but the truth is that therapy can benefit anyone who wants to enhance their emotional well-being. It provides a safe space to explore your thoughts and emotions, gain insight into yourself, and develop healthier coping mechanisms.

By working with an Edmonton therapist, you can gain a deeper understanding of your emotions, improve your communication skills, and learn effective techniques to manage stress and anxiety. Therapy can also help you develop healthier relationships, both with yourself and with others. It is an investment in your overall well-being and can have a profound impact on your quality of life.

Benefits of Working with an Edmonton Therapist

Working with an Edmonton therapist offers numerous benefits that can positively impact your life. Firstly, therapy provides a non-judgmental and confidential environment where you can freely express your thoughts and emotions without fear of criticism or rejection. This alone can be incredibly liberating and empowering.

Secondly, an Edmonton therapist is a trained professional who possesses the knowledge and skills to guide you through your emotional journey. They can help you identify and challenge negative thought patterns, explore unresolved issues from the past, and develop healthier coping strategies. By working collaboratively with a therapist, you can gain valuable insights and tools to navigate life's challenges more effectively.

Finally, therapy can provide a sense of validation and support. Sometimes, we may feel alone in our struggles, but through therapy, we realize that we are not alone. Having a therapist who genuinely listens to your concerns and provides support can be immensely comforting and reassuring.

What to Expect in Therapy Sessions

Therapy sessions with an Edmonton therapist typically involve open and honest conversations about your thoughts, emotions, and experiences. The first session, known as the intake session, involves discussing your reasons for seeking therapy and establishing goals for your treatment. This initial session also allows you to get to know your therapist and determine if you feel comfortable working with them.

Subsequent therapy sessions will delve deeper into the issues you are facing. Your therapist will encourage you to explore your emotions, thoughts, and behavioral patterns in a safe and supportive environment. They may use various therapeutic techniques tailored to your specific needs, such as cognitive-behavioral therapy, mindfulness, or psychodynamic therapy.

It is important to remember that therapy is a collaborative process. Your therapist will guide and support you, but the ultimate responsibility for your emotional well-being lies with you. It is essential to actively engage in therapy, complete any recommended homework or exercises, and communicate openly with your therapist.

Techniques Used by Edmonton Therapists

Edmonton therapists employ a variety of techniques to help their clients achieve emotional well-being. One commonly used approach is cognitive-behavioral therapy (CBT), which focuses on identifying and challenging negative thought patterns and behaviors. CBT aims to replace unhelpful thoughts with more positive and realistic ones, ultimately leading to healthier emotions and behaviors.

Another technique used by Edmonton therapists is mindfulness. Mindfulness involves being fully present in the moment, without judgment. It can help you develop awareness of your thoughts and emotions, cultivate self-compassion, and reduce stress and anxiety. Mindfulness exercises, such as meditation or deep breathing, can be integrated into therapy sessions and practiced outside of therapy as well.

Psychodynamic therapy is another approach utilized by Edmonton therapists. It explores how past experiences and unconscious thoughts and feelings influence current behaviors and emotions. By uncovering and addressing these underlying issues, psychodynamic therapy aims to promote healing and personal growth.

Overcoming Common Barriers to Therapy

Despite the many benefits of therapy, there are common barriers that prevent individuals from seeking help. One of the most significant barriers is the stigma surrounding mental health. Many people still believe that seeking therapy is a sign of weakness or that it is reserved for those with severe mental illnesses. However, therapy is for everyone, regardless of the severity of their challenges. It is a proactive step towards self-improvement and should be viewed as such.

Financial constraints can also be a barrier to therapy. However, it is essential to remember that there are affordable options available, including sliding scale fees or insurance coverage. Many therapists in Edmonton offer flexible payment plans to ensure that therapy is accessible to those who need it.

Finally, fear of the unknown or uncertainty about the therapy process can discourage individuals from seeking help. It is natural to feel apprehensive about opening up to a stranger or discussing personal issues. However, therapists are trained professionals who are committed to creating a safe and supportive environment for their clients. Taking that initial step towards therapy can be intimidating, but it is a decision that can lead to profound personal growth and emotional well-being.

Personal Growth and Emotional Well-being in 2024

As we step into the new year, prioritizing personal growth and emotional well-being should be at the top of our list. The past two years have been challenging for many, and it is crucial to take the time to nurture our mental and emotional health. Working with an Edmonton therapist can provide the guidance and support needed to navigate these uncertain times and make 2024 the best year yet.

By investing in therapy, you are giving yourself the gift of self-discovery, healing, and personal growth. You are acknowledging that your emotional well-being is essential and worthy of attention. So, as you embark on this journey towards emotional well-being, remember that you are not alone. Your Edmonton therapist is there to walk alongside you, providing a safe space for exploration, healing, and transformation.

In conclusion, seeking therapy with an Edmonton therapist is a powerful step towards enhancing your emotional well-being. It is an investment in yourself, your relationships, and your overall quality of life. By understanding the importance of emotional well-being, the benefits of therapy, and what to expect in therapy sessions, you can embark on a transformative journey towards personal growth and self-discovery.

So, if you are ready to make 2024 your best year yet, take the first step today. Book a session with your Edmonton therapist and embark on a path to emotional well-being. Remember, you deserve to live a life filled with joy, fulfillment, and resilience.