Finding Meaning Through Loss Or Grief

Losing someone or something we love can be one of the most challenging experiences that we face in life. Whether it is a loved one, a job, a relationship, or a cherished possession, the pain and grief that we feel can be overwhelming. However, amidst the darkness of loss, there is an opportunity to find meaning and purpose in life. In this article, your Edmonton psychologist will explore how we can find meaning through loss or grief.

Acknowledge the pain

The first step in finding meaning through loss or grief is to acknowledge the pain. It is essential to allow ourselves to feel the emotions that come with loss. We should not suppress our feelings or pretend that we are okay. Instead, we should allow ourselves to grieve and mourn the loss. By acknowledging the pain, we can begin the process of healing.

Reflect on the experience

Once we have acknowledged the pain, we can begin to reflect on the experience. We can ask ourselves questions such as, "What did I learn from this experience?" "How has this experience changed me?" "What can I do differently in the future?" By reflecting on the experience, we can gain insight and understanding that can help us to find meaning and purpose.

Connect with others

Grief can be isolating, and it is essential to connect with others who have experienced a similar loss. By connecting with others, we can find comfort, support, and understanding. We can also learn from their experiences and gain new perspectives that can help us to find meaning.

Find ways to honor the loss

One way to find meaning through loss is to find ways to honor the loss. This can be done in many ways, such as creating a memorial, volunteering for a cause related to the loss, or starting a foundation in memory of the person or thing that was lost. By honoring the loss, we can create something positive out of a negative experience.

Focus on the present

While it is important to acknowledge the pain and reflect on the experience, it is also important to focus on the present. We should not dwell on the past, but instead, focus on the present moment. By focusing on the present, we can find joy and happiness in life, even in the midst of grief.

Take action

Finally, to find meaning through loss or grief, we must take action. We must take what we have learned from the experience and use it to make a positive difference in the world. This can be done through volunteering, donating to a charity, or simply being kind to others. By taking action, we can find purpose and meaning in our lives.

In conclusion, loss and grief are inevitable parts of life. However, these experiences also provide an opportunity to find meaning and purpose. By acknowledging the pain, reflecting on the experience, connecting with others, honoring the loss, focusing on the present, and taking action, we can find meaning through loss or grief. It is through these experiences that we can grow and become better versions of ourselves.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and therapy in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

Signs That You Need To See A Psychologist

Mental health is an important aspect of life, but unfortunately, it is often overlooked. Many people struggle with mental health issues but are hesitant to seek help due to the stigma around it. However, seeking help from a psychologist can be the key to improving your mental health and overall well-being.

Here are some signs that you need to see a psychologist in Edmonton:

You're Feeling Overwhelmed

If you're feeling overwhelmed or unable to cope with daily stresses, it may be time to see a psychologist. It's normal to feel stressed or anxious from time to time, but if these feelings are interfering with your daily life, it's important to seek help. A psychologist can help you develop coping strategies and teach you how to manage your stress levels.

Your Mood Is Consistently Low

If you find yourself feeling sad, hopeless, or low for an extended period of time, it may be a sign of depression. Depression is a common mental health disorder that affects millions of people worldwide. It can impact your ability to function in daily life and can lead to a range of physical and emotional symptoms. A psychologist can help you manage depression and develop strategies to improve your mood.

You're Struggling With Addiction

Addiction is a complex issue that can be difficult to overcome on your own. Whether you're struggling with drugs, alcohol, or another type of addiction, a psychologist can help. They can provide you with the support and guidance you need to overcome addiction and develop healthy coping mechanisms.

You're Experiencing Trauma

Trauma can have a lasting impact on your mental health and well-being. Whether you've experienced a traumatic event in the past or are currently going through a difficult time, a psychologist can help. They can provide you with the tools you need to manage your emotions and work through the trauma in a healthy way.

You're Struggling With Relationships

Relationships can be challenging, but if you're consistently struggling with them, it may be time to seek help. A psychologist can help you work through communication issues, develop healthy boundaries, and improve your overall relationship skills.

You're Struggling With Self-Esteem

Low self-esteem can impact every aspect of your life, from your relationships to your career. It can lead to feelings of anxiety, depression, and social isolation. A psychologist can help you develop a positive self-image and improve your self-esteem.

You're Feeling Disconnected From Your Emotions

If you're feeling disconnected from your emotions or find it difficult to express them, it may be a sign of a mental health disorder. A psychologist can help you identify the root cause of your emotional issues and develop strategies to improve your emotional well-being.

You're Struggling With Sleep

If you're consistently struggling with sleep, it may be a sign of a mental health disorder. Sleep is essential for overall health and well-being, and if you're not getting enough of it, it can impact every aspect of your life. A psychologist can help you identify the root cause of your sleep issues and develop strategies to improve your sleep quality.

You're Having Suicidal Thoughts

If you're having suicidal thoughts or feelings, it's important to seek help immediately. A psychologist can provide you with the support and guidance you need to manage your suicidal thoughts and develop a treatment plan to improve your mental health.

In conclusion, mental health is an important aspect of life, and seeking help from an Edmonton psychologist can be the key to improving your overall well-being. If you're experiencing any of the signs mentioned above, it may be time to seek help. Remember, seeking help is a sign of strength, not weakness.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and therapy in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

How To Choose The Right Psychologist

The decision to seek out psychological help can be a difficult one. But choosing the right psychologist is essential for a successful outcome. It is important to take the time to research and find a psychologist who is the right fit for you. Here are some of the factors to consider when selecting a psychologist in Edmonton. 

Qualifications

It is important to make sure the psychologist is properly qualified. Look for a psychologist who is licensed to practice in your area and has received a doctorate degree in psychology. It is also helpful to know if the psychologist has any specialized training or expertise in a specific area. This could help facilitate a more successful outcome.

Personality

Your relationship with a psychologist is a personal one. It is important to find someone who makes you feel comfortable and respected. Consider the psychologist’s personality and communication style to make sure it is a good fit for you. For example, if you are more introverted, make sure the psychologist is patient and understanding. 

Professionalism

It is important to make sure the psychologist is professional and adheres to certain ethical standards. Ask about the psychologist’s policies on record keeping, confidentiality, and types of payment accepted. You should also consider how long the psychologist has been in practice, as this could give you a better sense of their experience level.

Cost

Finally, be sure to consider the cost of the psychologist’s services. Many psychologists will work with insurance providers, but not all do. Make sure you are aware of the cost of the sessions, and if there are any additional fees. 

Making the decision to seek out psychological help can be a difficult and daunting one. But by taking the time to research and find a psychologist who is the right fit for you, you can increase the chances of having a successful experience. Consider the qualifications, personality, professionalism, and cost of the psychologist before making a decision. Doing so can help you find the right psychologist and support you on your path to wellness. Refocus You is proud to be one of Edmonton’s best psychologists with many 5 star Google reviews. 

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and therapy in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

Understanding Loneliness And Depression In Teens

It’s not uncommon to feel alone or depressed during adolescence. When these feelings last and how often they occur varies from person to person. However, loneliness and depression can be an important sign that you need outside help and support. Unresolved feelings of isolation, low self-esteem, occasionally feeling sad, irritable, or indifferent are part of growing up. The good news is that with the right understanding, support and patience from your family and friends, many teens do go through this stage successfully. Here’s more information by your therapist Edmonton about what can cause this type of loneliness and depression in teens:

What causes lonely or depressed teens?

Loneliness and depression can stem from a number of social challenges that teens face. These challenges are complex and not always fully understood. Some of the most significant include: A switch to new and more social friends - This happens naturally as teens are often tired of the same old friends. They are also looking for new experiences and challenges that they can’t get from their old friends. A change in family circumstances - This can include the loss of a family member, divorce, or other significant life event, such as moving to a new city. School issues - The pressure, competition, and uncertainty that all teens face can cause them to feel more isolated and low than others.

Understanding solitude and isolation in teens

Kids tend to be social animals and can often be found with their friends participating in activities. As they grow up they often feel the need to spend more time on their own. This is normal and healthy. However, if the need to be by yourself becomes excessive or lasts longer than usual, this may indicate a more serious social problem. Although teens may feel like they don’t have anyone to talk to or spend time with, this does not mean that they are socially awkward or have a problem that needs to be treated. Rather, it may mean that you are observing a natural pattern in many teens that usually ends after a few years. It’s important to note that venting to a friend or a parent doesn’t mean that you have a serious social problem. It just means that you’re open to talking about it with someone you trust.

Finding an outlet for teen depression

Many teens feel a need to spend time alone to deal with depression. This can include: 

- Listening to music, reading, or writing to help process feelings. 

- Taking walks or alone time to think. 

- Talking to a friend or family member about how you feel. 

- Taking a break from activities for a few hours to rest and relax.

 - Avoiding social media for a few hours to give your brain a break from it. 

- Doing something that gives your hands something to do while you think. 

Supporting a teen with loneliness and depression

If you notice signs of loneliness or isolation in your teen, don’t hesitate to talk to them about it. Give them space and let them know that you care about them but let them know that you don’t want to hover or pressure them. This may mean talking more often or staying longer in a conversation until you know your teen is ready to stop. It may also mean setting aside time and activities with your teen that are not about their friends. If your teen is not open to talking about it, try some of these things: - Let them be alone and have space if they need it. - Keep an open door. Let them know that you are there for them, but don’t rush them. - Try to vent and talk out your feelings to someone like a friend or relative or a therapist. This can help relieve some of the pressure you may be feeling. - Don’t ignore your feelings. If you’re feeling down, don’t try to be upbeat for your teen or pretend like everything is great. Let your family and friends know that you need help. - Make a schedule and stick to it. This can help you stay focused and avoid feeling overwhelmed.

Conclusion by your Edmonton therapist

Many teens will experience a transition to being on their own and experiencing more social pressure than their parents did. This can cause some stress and anxiety that may need to be addressed by getting help from a professional therapist in Edmonton. However, most teens will grow out of this stage and become more independent and confident with time. Understanding loneliness and depression in teens and how to support them is an important part of understanding your own feelings and needs. Loneliness and depression can be overcome with the right amount of support, patience, and time.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and therapy in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

How Family Therapy Can Bring Your Loved Ones Closer

Family therapy is a type of counseling that focuses on working with the members of a family to address the issues they might be facing individually or as a whole. The goal of family therapy is to help your family members work through their problems together. Once they’ve come up with solutions, you can build upon them to continue making positive changes. If you suspect your family is struggling, you might want to look into getting professional help from an experienced therapist. Here your Edmonton family therapy experts will discuss what family therapy is, who typically uses it and some of the benefits that can come from working with an expert who specializes in this field.

What is family therapy?

Family therapy is a type of counseling that focuses on working with the members of a family to address the issues they might be facing individually or as a whole. Although family therapy focuses on a family, the type of issues that can be resolved are often more focused on an individual, rather than a family member. For instance, if one member of the family is experiencing anxiety, they may work with a therapist to come up with a plan to help them manage their symptoms. If there are conflicts between family members, they may be able to resolve them and work on building a stronger relationship.

When to see a therapist for family therapy

Family therapy can be helpful for a number of issues that a family may be experiencing, including those that are causing distress, including: 

- Communication issues: If one or more family members don’t seem to be able to communicate well with the others, this can cause problems between them and lead to stress.

- Negative attitudes or habits: If one or more family members has a negative attitude or destructive habit that they’re carrying into their relationships, this can cause tension and cause problems between them and other family members.

 - Conflicts or issues within the family: If there are conflicts within the family, whether minor or major, family therapy can help to address these issues and find a way to move forward as a stronger unit.

How does Edmonton family therapy help?

Family therapy can help address the issues that are causing distress in the family, as well as help the family members work through these issues together. Once they’ve come up with solutions, you can build upon them to continue making positive changes. After the family session ends, you can use the insights you gained during therapy to continue working towards these goals as a family. If a family member is experiencing communication issues, for instance, you may be able to use a technique to help them to better express themselves, or work with them to try to identify what they want to say while they’re on the spot.

Things to consider before getting started with family therapy

Before you decide to get started with family therapy, there are a few things you’ll want to think about. Are you willing to try something new and take a risk? Family therapy can be a bit different from other types of therapy, with some families reporting that it feels like therapy is invading their privacy or is a bit invasive.How open are you to change? Family therapy shouldn’t be about trying to change family members, but rather about helping them to become the best people they can be. Are you willing to be open to a new perspective? Family therapy is often more about listening to each other, rather than offering advice. Is it worth the time and effort? There is no guarantee that family therapy will work, but it can be worth the time and effort to try.

Conclusion

Family therapy can help address the issues that are causing distress in a family, as well as help the family members work through these issues together. Once they’ve come up with solutions, you can build upon them to continue making positive changes. If you suspect your family is struggling, you might want to look into getting professional help from an experienced therapist.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and family therapy in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

2023: The Year To Manage Your Anxiety

Managing anxiety can be challenging. It’s a constant battle of thoughts and feelings that can come at you from all angles. Your anxiety might make itself known when you’re faced with something new or unfamiliar, but it’s also possible to feel anxious about things you see as normal. That’s because when you have an anxiety disorder like social anxiety, generalized anxiety or another related mental health condition like depression or OCD, your brain is constantly trying to warn you of potential dangers. Even negative thoughts can feel like dangerous threats if they come from the same source. That’s why it’s so important to learn with your Edmonton psychologists how to manage your anxiety effectively and reduce its impact on your life – in other words, stay calm rather than react rashly.

Stay informed

When you have anxiety, you might notice that you’re always checking the door or looking over your shoulder. You might also try to avoid people or situations that make you anxious. While these behaviours are a coping mechanism and can help you get through the day, they’re not helpful long-term. That’s why it’s crucial to stay informed about what’s happening in your life and to learn about anxiety and anxiety disorders. There are many sources of information, from organizations and websites to books, videos and podcasts. It can be helpful to find a preferred resource and build a mental library so you always know where to turn for information. This can also include the people in your life who care about you and want to support you. 

Breathe. Don’t hold your breath.

One simple way to manage your anxiety is to take deep breaths. This may sound silly, but it’s an important step in reducing anxiety. The next time you feel anxious, try pausing and taking a few deep breaths. You can even do this while you’re doing something else. This will help you to slow down your brain and subdue your anxious thoughts. It’s important to note that you don’t have to try to figure out what to do or think about. If you’re trying to distract yourself while you breathe, you’re probably only making your anxiety worse. Rather than trying to think of something else, try to focus on your breathing. Observe the sensation in your chest as you inhale and exhale slowly. This can help you to quiet your anxious thoughts. You don’t have to be relaxed or at ease to take advantage of this technique. You can even try to use this breathing technique when you have a panic attack to help you to calm down. 

Talk it out with your Edmonton psychologists

If you’re struggling with anxiety, it can be helpful to talk it out with a trusted friend or family member. It might help to write down what you’re struggling with so you don’t forget any of the details. You can also try to identify your feelings and address the source of your anxiety, whether it’s a person, situation or thought. It’s also helpful to share your experiences with others who understand what you’re going through. You might be surprised at how many people struggle with anxiety and might be able to relate to your experiences.

Exercise helps too!

Exercise is a powerful way to reduce anxiety and manage stress. It’s important to find a form of physical activity that you enjoy, one that helps you to relieve stress and relax. Exercising with a group might help you to make friends and feel less lonely. Some people find it helpful to join a fitness class or a group exercise event that focuses on teamwork or group activities.

Stop ruminating and learn to respond differently

If you find yourself constantly worrying about the future or feeling anxious as you try to get things done, it can be helpful to step back and reassess your situation. Ask yourself if there’s anything you can do to make things a little easier. You might find it helpful to make a plan for how you’d like to approach your problems. If you find yourself plagued by negative thoughts and questions like “What if I fail?” or “What if I mess up?”, try to replace them with positive ones.

Conclusion

Managing your anxiety requires attention to your thoughts and feelings. You can’t just avoid anxiety-provoking situations. Yet it’s also important to recognize and normalize your anxiety so you can better cope with it. That means it’s important to learn about anxiety. It’s also helpful to get support from family members, friends and mental health professionals. And finally, it’s essential to practice being mindful with your anxiety.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and psychologist treatment in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

Mental Health Tips To Survive The Holidays

As much as we try, the holidays can be really stressful. Everyone is home and everything should be perfect, right? Well, that’s not always the case. End of year festivities can also throw us off balance, triggering all kinds of emotions that we may not be able to deal with. That’s why it’s important to take a step back, re-evaluate our priorities and figure out what we truly value this season. Here are some helpful tips by your therapist Edmonton to help you survive the holidays

Spend time with people you care about

Whether it’s family, friends or your partner, spend time with the people who help you feel like you matter. Not only will this boost your confidence, but it will also help you be more stress-free. When you’re around people who support you, it’s a lot easier to be at peace with yourself. Give your loved ones the attention they deserve. This especially applies to your family members, as you may be missing the opportunity to strengthen ties with your blood-related kin. Make a point to discuss your goals and dreams with them; it will allow you to connect on a deeper level.

Don’t let social media ruin your mood

Enjoy your family and friends, but don’t let them consume you. You don’t have to post pictures of your meals or your holiday gifts on social media; that’s their purpose, not yours. Take the time to reconnect with people in your life, not through photos. Pull away from social media once you’re home. Even if you don’t want to admit it, it can make you feel depressed and overwhelmed. You can also get caught up in comparisons. While social media has the potential to be a negative influence, it can also be a helpful tool if you keep your perspective in check. 

Eat healthy and exercise

Eating healthy is important because it keeps you energized, focused and balanced. Give your body the nutrients it needs to function optimally, and you’ll be less likely to experience stress. Your mood and energy will also improve if you eat a healthy diet and exercise regularly. Find activities that make you happy, and be sure to include some physical activity. It will help you feel balanced and less stressed.

Find activities that make you happy

Seeking out activities that make you happy will help you avoid feeling overwhelmed by the hustle and bustle of the holidays. Find an activity that you can spend time doing every day, like knitting, reading, playing music, or something else that you enjoy.

Know when to say no

It’s inevitable that you’ll be invited to events or gatherings that don’t feel right. When this happens, remember that you don’t have to participate in activities you don’t want to. If someone pushes you to do something, you can politely say no. When it comes to family, it’s especially important to know when to say no. Remember, your family is there to support you, not pressure you to do things that you don’t enjoy. If you have to be at a family gathering but you don’t want to be there, just politely excuse yourself. 

Conclusion by Your Therapist Edmonton

Hopefully, these tips will help you get through the holidays with less stress and more happiness. Remember that it’s important to take care of yourself, and reach out for support when you need it. Whether you decide to get a pet or find another animal to love, or even spend time with family, you will be better off for it. Maintain a positive mindset, be kind to yourself, and you will be able to make it through the holidays with less stress and more happiness.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and psychologist treatment in Edmonton. We hope this article brought to you by your trusted therapist Edmonton is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

Dealing With Winter Blues

For many of us, winter brings with it the challenge of fighting depression. The change in seasons can bring about feeling disconnected from the world, which can make it even harder to stay optimistic. With winter being such a depressive season for most people, there are some things you should keep in mind to help combat this challenge. For starters, it’s important to note that not everyone experiences depression or feels depressed all the time. In fact, only around 9% of the population will at some point in their life experience clinical depression. However, if you notice that you have symptoms of depression and feel like your emotions or mood swing from one extreme to another then it’s recommended that you get checked out by your GP sooner rather than later so that they can rule out any underlying issues that could be causing your symptoms. See how your psychologist Edmonton can help.

Get outside

Unfortunately, the winter months are often rainy and windy, which can make it harder to get outside and exercise. However, being active during winter can be particularly beneficial for those suffering from mood disorders because it can help boost serotonin levels. As part of your daily routine, consider getting outside while it’s light so that you can spend time in nature. Nature can been used as a treatment for many mental health issues and can help boost your mood as well as reduce stress and anxiety. In fact, when compared to a city environment, a forest can help you combat depression by improving your mood because it has a more “human-like” feel. So, if you’re feeling low while it’s winter then make sure you get outside and take advantage of nature’s benefits.

Eat healthy, exercise and get a lot of sleep

While it’s a good idea to eat your antioxidants and vitamins that will help boost your mood, you should also make sure you’re getting a healthy amount of sleep. Sleep can be used as an antidepressant because it’s when your body repairs itself and builds up your endorphins and serotonin levels. So, if you’re struggling with a low mood then it’s recommended that you try to increase your sleeping hours. If you’re struggling to get enough sleep then you should try to keep a sleep schedule and avoid social media, caffeine and alcohol while you’re sleeping. If you’re struggling to keep to a healthy diet while you’re battling with depression then you should try to replace sugary foods with foods that have more antioxidants and vitamins, such as dark fruits, vegetables, nuts and seeds.

Talk to your friends and family

There’s no doubt that one of the best ways to combat with winter blues is to spend more time with the people that you love. This is because being around positive people can help to boost your mood because it makes you feel better about yourself. If you’re struggling to get out of the house or meet up with your friends during the winter months then you could try to get creative and plan some creative activities to keep you occupied, such as a book club. You could also try to pair up with your friends and organise a social activity, such as a café catch-up or a get-together with your friends. It’s also a good idea to make sure to let your family and friends know how they can help, especially if you’re struggling to talk about it or ask for help. 

Keep a journal to help you cope with your feelings

Keeping a journal is a great way to get out your feelings and find a way to cope with your depression. This journaling can be used as a way to express your feelings and help you process them, which can help to reduce stress and anxiety. Journaling is a great way to find closure on any issues you’re dealing with while it can also help you to look at your emotions in a different light, which can help to treat your depression. If you’re struggling to find a way to express yourself while battling with depression then you could try to keep a journal and try to find a creative way to express yourself, such as drawing or painting or you could try to keep a diary and try to find a way to write down your feelings and thoughts so that you can process them.

Stay positive and be kind to yourself

As well as trying to spend more time with your friends and family, it’s also important to try to find ways to stay positive. This can be helpful because merely thinking positively can help to reduce your symptoms of depression. It can be helpful to try to stay positive during the winter months because when you’re in a bad mood it’s easy to let yourself down or forget about the good things in life. However, staying positive is one of the best things you can do to combat winter blues. It can be a good idea to try and find small things that make you smile, such as decorating your lunchbox or listening to songs that make you happy. It’s also recommended that you try to keep things that remind you of the good things in life, such as photos or a jar of your favourite flowers.

Talk to your Psychologist Edmonton

While the winter months can be a challenging time for many, it’s important to remember that you’re not alone. In fact, many people will experience winter blues during this time of the year and it’s important to remember that you’re not alone. If you’re struggling with winter blues, it’s recommended that you try to spend time with friends and family, eat healthy foods and make sure you’re getting enough sleep. It’s also important to remember that staying positive can help you to combat winter blues, which can make it easier to stay optimistic and optimistic when you’re feeling low.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and psychologist treatment in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

The Therapist-Client Relationship Explained

Therapy is most successful when a strong therapeutic relationship is present. This is certainly what the literature on common factors that foster change in therapy indicates. What's more, literature on the specific methods used by therapists indicates that what method the therapist utilizes is less significant in determining whether therapy is successful than the therapeutic relationship.

The Importance Of A Great Relationship With A Therapist In Edmonton

The client's safety and ability to open up with the therapist are at the heart of a strong and trusting relationship. The more open we are with our therapist, the better our collaboration and the more effective our work. In other words, our brains are wired for connection and attachment. Humans evolved as pack animals and survived by working together to meet their needs. As we feel seen, heard, and understood by a trusted therapist—which then enables us to show up authentically—our emotional needs are met.

The positive experience we have in trusting relationships with our therapists can help us better understand and counteract the consequences of difficult past experiences in trusting relationships. When the connection between client and therapist is strong, clients tend to access deeper self-awareness and recognize the importance of their intrinsic drive to move towards what is best for them.

Question Yourself

To see if your therapeutic relationship is likely to be successful, here are a few questions you can ask yourself:

1.  How comfortable were you speaking with your therapist?

2. Does the therapist take steps to help you share when you may be struggling with a question?

3. Are you connecting or “vibing” with them?

4. Do you get the sense that they are non-judgmental, genuinely interested in you, and respectful of your stated or implicit boundaries? 

5. Can you see yourself becoming more comfortable with them over time?

The answers to these questions will help you determine if this therapist is a good fit for you!

It takes time to build a strong working relationship in early sessions. If you're on the fence, you might consider waiting to decide whether to keep this therapist until you've had two or three sessions. Take note of whether your therapist is willing to discuss with you any concerns you may have in session. Therapists are trained to discuss troublesome experiences. It is important to be honest with your therapist about the way they misunderstood you or made you feel disconnected. These discussions might help you gain better insight into triggers, or they may allow the therapist to better understand you and reconnect with you. It's critical that both of us get what we want by discussing our distaste or worries, which is excellent for both of us.

Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and treatment in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.

Benefits of Deep Breathing

Deep breathing is a relaxation technique that involves taking slow, deep breaths. It happens whether you concentrate on breathing or not, but when you do, amazing things occur. Deep breathing may help relieve tension, anxiety, shallow breathing or sleeping disorders, among other things.

How Stress Responds To Deep Breathing
When the body is under tension, it creates a set of symptoms, including shallow and rapid breathing, elevated heart rate and tense muscles. In this state, it becomes harder to concentrate and to make good decisions. It is also much harder to do so when we are anxious or frightened. Adrenaline and cortisol, for example, are hormones produced in response to stress. However, when they are released in excess, they can impair our judgment and control our emotions in an explosive way.

Relaxation Response To This Technique
When you take deeper and slower breaths, you reduce your nervous system's anxiety symptoms by lowering your heart rate, blood pressure, breaths per minute, and stress chemicals. Deep breathing lowers your heart rate, blood pressure, breaths per minute, and even lowers the amount of stress chemicals in your body. By taking time out of each day to focus on deep breathing, you may help cope with stress, feel calmer, and have more energy. As your heart rate slows, your body knows you are protected and safe, letting your brain focus on the task at hand. This allows your brain to direct all its attention to what you are doing.

How To Practice Deep Breathing
Take five minutes twice a day to practice deep breathing. When you are initially starting out, it’s best to practice deep breathing when you are in a relatively relaxed and calm state. You need to be comfortable breathing this way before attempting to do so when you are already anxious. Once you are comfortable with this deep-breathing technique, you can use it in situations that cause anxiety.

1. Breathe in slowly through your nose for 4 seconds

2. Hold the air in your lungs for 4 seconds

3. Breathe out slowly through your mouth for 4 seconds

4. Repeat anywhere between 5-20 minutes

   Your therapy is a safe, welcoming, counseling practice offering confidential mental health assessment and treatment in Edmonton. We hope this article brought to you by your trusted Edmonton psychologists is helpful. As always, please feel free to reach out with questions about mental wellness and therapy in Edmonton.
   

5 mental health apps that can help you enhance your mental well-being

iMobile devices have become an unavoidable part of our daily lives, as we are constantly relying on them to communicate with others, navigate around, capture memories, entertain ourselves, and seek help. Individuals are social beings who are often seeking answers to their questions and solutions to their problems. As a result of the rising prevalence of mental health issues, we turn to social media, especially cellular devices, for help and answers. 

Individuals experiencing unforeseen mental health challenges report that technology-based interventions play an important role because of their accessibility and ability to eliminate barriers. Research has proven that mental health apps are a vital supplement of psychological treatment as they help individuals self-manage their conditions. However, the efficacy is determined by two factors. First, the app being used; since each app is targeted towards a specific goal, choosing the right one will give you the best results. Second, the app must be used correctly. Consistency and proper use of the app as a complement to therapy are critical factors in assessing efficacy.  

Following is a compilation of mental health apps that can help with a variety of issues. Feel free to use them or discuss which one to use with your psychologists to get the best results. 

1. Calm: For relaxation and meditation. Used to improve sleep quality, enhance focus, reduce anxiety or   stress, and self-improvement. 

2. Moodnotes: Mood trackers and journaling to capture your mood and help improve your thinking habits. Help you empower your mood, develop healthier thinking habits, bring helpful perspectives to situations, and increase self-awareness.  

3. Recovery Record: Best practice for individuals experiencing eating disorders. Allows for meaningful collaboration with a health care team, personalizes journal, and celebrates wins with rewards. Ideal results when used in conjugation with therapy. 

4. Worry Watch: An anxiety journal that helps capture anxious thoughts with a great level of detail. Supports challenge negative thoughts, triggers, patterns, and provides affirmations with daily or weekly reminders. 

5. Breath2relax: Stress management tool provides helpful breathing exercises for individuals such as diaphragmatic breathing. 

Information Retrieved from: (Huang & Bashir 2017) 

The Sleep-Mental Health Connection: 4 Tips for Getting a Better Night Sleep

Insomnia is a common sleep condition that affects many people. Inability to perform productively through the day due to a lack of sleep, trouble falling asleep, or sleep fragments. The causes of short-term insomnia such as stress, jet lag, or exam season are more easily recognized and managed through lifestyle changes such as exercise and reduction in screen time. Long-term insomnia is challenging to manage as it lasts for more than 3-weeks and may be a symptom of various mental health conditions.  

According to research, there is a bidirectional association between lack of sleep and the onset of mental health problems. Sleep deprivation leads to mental health issues, and mental health issues can lead to insomnia. This bidirectional association is vital to conclude that getting sufficient sleep will result in positive mental health.  

There are four stages in the sleep cycle; rapid eye movement (REM) stage 4 is closely related to our mental health. REM sleep is the stage that is associated with learning, making or retaining memories, and emotional information. Therefore, a lack of sleep, especially during this stage, is harmful at consolidating positive emotional content. This is positively correlated with but not limited to an increased chance of anxiety, depression, bipolar disorder, and an eating disorder.  

The following are a few life-style modifications that can help regulate your sleep cycle, but feel free to add in anything that works for you and see a physician if things get serious.  

1. Cut off screen time 1 hour before bed: Blue light has been linked to a reduction in melatonin activity, the hormone that regulates the sleep-wake cycle. Turning off your phone an hour before bedtime will keep your sleep-wake cycle in check and ensure you get a full night's sleep.

2. Set a sleep and wake time routine and stick to it: A bedtime and morning routine will help to strengthen the circadian pattern and ensure that our cycle runs smoothly.

3. Ditch caffeine and drink herbal tea: Chamomile tea is associated with reducing anxiety, stress, and is a strong aid in alleviating insomnia.

4. Use the 4-7-8 breathing technique. Research has proven that using this technique helps your body relax and unwind resulting in deep sleep. 

   Step1: First, place the tip of your tongue behind your upper front teeth

   Step 2: Exhale completely through your mouth and make a “whoosh” sound

   Step 3: Close your mouth, and inhale through your nose while mentally counting to 4

   Step 4: Hold your breath, and mentally count to 7

   Step 5: Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8

   Step 6: Repeat this cycle at least three more times

   
   Information Retrieved from (National Alliance of Mental illness)

How to reduce isolation and improve socialization during COVID-19

Meaningful social interactions and relationships are at the core of human wellbeing. Humans are mammals that are determinants of social interaction; we seek the support of others when feeling lonely, upset, and detached. Currently, we are experiencing one of the most unprecedented times, a time in which we are isolated from our loved ones. During these times we are expected to eliminate physical interaction with close family and friends for the safety of ourselves and others. In these restrictive times, it is normal to feel disconnected and isolated. However, unresolved emotions are positively correlated with elevated levels of depression, anxiety, and suicidal ideation. Acknowledging and accepting your emotions will allow you to better understand yourself, your actions, and it may help you feel more in control.   

We have interacted and formed relationships with those around us throughout history, which has benefited our mental and emotional health. Our social support plays a crucial role in our lives when we are hit with a roadblock or feeling depressed, stressed, or worried. Especially considering that we have had no face-to-face contact with people outside of our immediate family for the past year. Attempting to keep our social connections with friends in ways we've never done before has resulted in less social contact and a greater sense of isolation. 

Despite the uncertainty of when socialization will start to feel "normal" research has proven that certain types of digital communication can facilitate social connectedness in various ways. The following are a few suggestions but feel free to include anything that works best for you. 

1. Set up a virtual happy hour: Setting up a dedicated time with a friend will help create a sense of co-presence where you feel togetherness even when living apart. During this time grab a drink of your choice and play virtual games, update one another on your life, and share some jokes.  

2. Text messaging: Text messaging has the power to make us feel connected and lean on our close ones. Sending a text message when feeling anxious, sad or disconnected delivers social support in the form of “being there” for someone or “having someone” to lean on.  

3. Going on a safe walk: According to Alberta Health measures, it is safe to go on a walk with a friend while following the correct protocols. Staying 2m apart, wearing masks, and sanitizing will ensure you and your friend are safe. 

4. Seeing a psychologist: Therapy is not exclusively for individuals diagnosed with mental health disorders. You can seek a psychologist to help develop coping strategies when feeling anxious, depressed, or isolated. 

The most powerful form of love is self-love

It is inevitable for us as humans to seek love from others. Love, in the form of acceptance, appreciation or approval. From birth until now, we have been receiving love in various forms from those around us. Love in the form of Philia, Pragma, Familiar, Eros, Ludus, Mania, Philautia, or Agape. Each form of love holds its special meaning, just like in a dozen roses where each bloom holds a different meaning. But, what about self-love? 

Self-love is the most undervalued but most significant type of love. Love helps us appreciate ourselves as a result of acts that benefit our physical and mental health. Self-love means selflessly prioritizing our needs, accepting our imperfections, valuing our feeling, holding ourselves accountable and so on. The meaning of self-love various as we all have different ways to care for ourselves. But the core to self-love is patience. Patience, to acknowledge that self-love is a lifelong journey and that gratification comes from persistence.    

There are three stages in the journey of self-love: acknowledgement, acceptance, and action.  

Stage 1: Acknowledgement, which is the realization that you want to prioritize yourself, selflessly spend time with yourself and be the best version of yourself. This is the most difficult, but most important, first step. Which will be experienced at a different time in life for everyone.  

Stage 2: Acceptance, which has much higher energy than stage one, is characterized by ambition and determination. It’s the stage to acknowledge your imperfections, fears, shortcoming and weakness. During this stage, we must be mindful that we are not expected to be perfect and nor do we have to pretend to be. 

Stage 3: Action, during this stage, we are ready to incorporate activities that are primarily focused on ourselves into our daily routines. The following are a few activities you can incorporate to reach self-love but feel free to include anything that works best for you.