Blog

How Many Sessions Will it Take for me to Feel Better?

It can be difficult to predict the exact number of sessions you may need in therapy, however there are general guidelines based on researching findings and clinical experience that can provide a helpful framework to address this question. 

There are 3 important factors to consider in addressing this question:

You Starting Point
Your Goals for Therapy
Your Life Circumstances and Therapeutic Factors

1) Your Starting Point:

The number of sessions and frequency of appointments you may need to benefit from therapy will depend on the type and severity of your concerns. This includes the extent and intensity of any symptoms you may be experiencing, how long […]

Should I Take Medication for my Depression/ Anxiety/Mental Health Concern?

This can be such a big question for so many people when they find themselves sturggling.

First of all I just want to clarify that Psychologists don’t prescribe medication. In Canada that role is reserved only for those with a medical degree: usually your doctor or a psychiatrist. 

A psychologist can help you work through your thoughts and feelings related to ideas around taking medication but cannot provide advice/recommendations on medications and potential side effects.

On occasion I have had people assume  that because I take a holistic approach to healing that I would also be against any form of medication. But for me […]

Tips for Reducing Feelings of Overwhelm as a Highly Sensitive Person

Be Aware of Where you May be “Too in” or “Too out”: 

For each of us it is important to find the balance between time for retreat and quiet reflection and down time from the world and for time to put ourselves out in the world, for connecting, doing and interacting. The ideal balance will depend on if we tend towards more introversion or extraversion and if we identify as Highly Sensitive or not. Our culture tends to push us towards the idealizing the more natural tendencies of non-sensitive extraverts but this may not be ideal for us personally. 

Look for What […]

How to Cope in Times of Stress

How do you cope in times of stress? We all tend to fall into one of two patterns during challenging times. We can go into overfunctioning, taking over and trying to do everything to feel in control and avoid difficult feelings. Or we can go into underfunctining and feel frozen and helpless.

 

To find out more about your tendencies and steps to take to function more effectively in times of stress check out my editorial on this topic with The Ace Class

When it seems like Everything is Falling Apart

It is my first week back from maternity leave. It has been refreshing to be back in the office and back to serving clients. As I was preparing to return I have been reflecting on the evolution of my practice over the last few years. 

A year ago the concept of a home office was not even in my awareness. 

Yet spaces kept falling apart despite my best efforts and intention to find a commercial office space where I could grow my practice over the long term. 

Each attempt fell apart within a year. From buildings being sold and leases abruptly ended to […]

Overcoming the Tyranny of Perfectionism

Many high-achieving women struggle with an unseen battle with their own expectations for excellence. And while there is nothing wrong with having high expectations and striving for success the danger to our success and overall well-being is when we are driven by perfectionism. 

The focus in striving for excellence is on moving towards what we want, while the focus in perfectionism is in avoiding failure or negative consequences. Perfectionism tends to lead to setting standards for ourselves that are nearly impossible to achieve or are achieved only with great difficulty and often at great personal cost. Perfectionism would have us believe […]

On Letting Go of What is Not Working

Greetings Beautiful Soul, 

You are going through a tough time right now and that is OK. Allow yourself to feel the depth of your pain. Allow the depth of your feelings to crack you open. Let it wash away everything that is not working, all that is not serving your highest good at this time anymore. Let it leave you raw and vulnerable. It is OK to not have all the answers or to know the next steps right now. Let yourself be exactly where you are. Let yourself be humbled and to stand still. 

Know that peaks and valleys are a […]

When You Need to Leave Your Relationship with a Soul Mate

There can be a lot of confusion about what it means to be in a soul mate relationship. Too many times I have seen clients remain in unhealthy or even downright abusive relationships because of a strong feeling that this person is their soul mate. 

And it may in fact be a soul mate relationship. Yet there are different perspectives about what it means to be in a soul mate relationship and it can be helpful to consider expanding your definition about the meaning of this type of relationship, especially if you are feeling trapped and miserable.

When we encounter a soul […]

How to Say No With Love (and why you need to)

 

Saying no can be a lot harder than it needs to be. Many women struggle with saying ‘yes’ when we really want to say ‘no’. Why is this?

Check out How To Say No with Love (and why you need to) for helpful tips and strategies.

Tips for Navigating the Mental Health System and Finding the Best Fit

How do I know if investing in private practice mental health support is right for me?

To help you answer this question here is a breakdown of costs and benefits of various mental health service options that may be available to you.

The following is a breakdown based on this writer’s experience within the mental health field (within the geographical area of Calgary Alberta, Canada) .The following article is not meant as a diagnosis or to say what is right for you given your individual circumstances. And it is not a substitute for seeking your own qualified medical advice. Use your own […]