Category: Anxiety and Depression

Do Your Inner Thoughts Often Sound Judgemental and Critical?

If you find yourself in self-judgement and shame, such as thinking “I’m not good enough,” you’re not alone. It’s a Universal experience.

 

Did you know that when you judge yourself, when you shame yourself, you shut down the Learning Center in your brain?  The result is that you stop learning new ideas and seeing possibilities. You become stuck.

 

Self-love and kind attention are the antidote. I get it, self-love brings up a variety of responses in people from a welcomed relief, and a reminder to there’s no such thing, and it’s just selfish thinking. Studies have shown that self-criticism, shaming, and blaming is experienced as anxiety and can bring on depression.… Read the rest

When Someone Asks “How are You” & You Say, “I’m Fine,” Are You Really?

This week is Mental Health Week in Canada. And how timely given the challenging times of this global pandemic. The overarching message for the year is the importance of social connection on mental health. A message that’s difficult to heed when we’re trying to protect ourselves and others by physical distancing.

So the Canadian Mental Health Association’s campaign is for everyone to “#GetReal about how we feel and lean on each other for support, even if it has to be from afar.

So often we’re used to covering how we’re feeling with the words ‘I’m fine.’ When we do that, we’re choosing not to share our truth, and so preventing opportunities for real social connections and missing out on meaningful connections.… Read the rest

tools to calm anxiety

Two Tools to Calm Anxiety

The following are two simple tools you can use anywhere to calm anxiety.

1. A Simple Meditation

Count 30 breaths backwards. Meditation doesn’t have to be complicated. Focusing on your breathing is a mindful way to calm down. Counting backwards gives your mind a simple task to focus on, distracting you from spiraling thoughts. Meanwhile the extra oxygen adds to calming your anxiety.

After 10 breaths, you will start to notice where you’re tense or holding your body and can then consciously relax that part of your body. As you go, you’ll notice even subtler tension and relaxation.

By the 15th breath, you will notice your breathing getting slower, deeper, and stretched out, allowing more oxygen into your body.Read the rest

Isolation and Mental Health

At this time staying home (in isolation) to help prevent the spread of the coronavirus is an act of safety, solidarity and kindness.

But no longer having interactions with the people we did before and changes to work and routine can be especially hard to deal with. Then, add in the health precautions and uncertainty, and a lot of feelings can come up. These are complex emotions, but there are helpful strategies for coping and moving through this period of time.

Some of the feelings you may experience are:

  • Fear/anxiety
  • Anger
  • Difficulty sleeping
  • Feeling more depressed
  • Frustration
  • Sadness
  • Helplessness

7 Tips for Coping Well While Staying Home During COVID-19

  1. Stay in the present moment…..
Read the rest

Social anxiety

That freeze and avoid state. The perma smile sets in on your face. You’re physically there, sitting off to the side but not present. And you can’t find anything worthwhile to say.

If some or all of those are familiar you’re dealing with social anxiety. An ingrained, habitual response originally meant to keep you out of danger.

How belief patterns feed into social anxiety

This diagram perfectly illustrates how your belief patterns feed into your social anxiety, creating a self-fulfilling cycle:

Social Anxiety, social phobia and anxiety counselling

As you can see, before we enter a social situation we already have a preconceived belief of what’s going to happen and how that person is going to perceive us.

Read the rest

Does Floating really Help with Anxiety?

Floatation Therapy is time spent in a tank of super-saturated Epsom salt water with minimal sensory input for 90 minutes or more.
This floating meditation provides a space of limited to no light, sound, tactile, gravity, temperature variations. This minimal or lack of sensory experience gives the nervous system and the body a break from alertness.
I call it a Meeting with the Boss… Me. There’s no one and nothing else to distract me except my thoughts. Once my muscles stop twitching and are completely relaxed all I’m left with are my thoughts.
What would that experience be like for you?….… Read the rest

Controlling Your Emotions

How to Control Emotions: Taming Your Inner Beast

Have you ever wondered how to control your emotions or tame your inner beast?

By that I mean the emotions that explode or creep up on you from out of nowhere. It could be anger, resentment, sadness or other feelings. Even love can feel out of control and scary at times. The important thing to know is Controlling emotions isn’t about pretending they’re not there. Often people say ‘let it go’ or ‘distract yourself’ in order to deal with overwhelming emotions.

A better first step is to, simply, name the emotion. But that is easier said than done 

 

The language of emotions is harder than you might think.    

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Liz Coleman RTC

Not Happy? Not Unhappy? .. You’re in the Comfort Zone

The Comfort Zone can be like the Dead Zone when you’re neither Happy nor Unhappy.

At first escaping to comfort isn’t all bad it’s helpful. Like a reward, we’re happy and feel relieved with the break from the anxiety and stresses of life. But when escaping becomes the place you live from... you are in the Comfort Zone.

The reward and happy feeling of Facebook, gaming, TV or whatever your escape, eventually wears off. It always does. Then you risk becoming caught in your comfort zone. If you don’t drop the activity to find something new the need for the happy feeling will force you to just do more of it.… Read the rest

Anxiety and Depression: Is Medication the Answer?

Taking medication for anxiety and depression seems to be the accepted treatment but in my experience and my client’s the side effects can be as bad or worse. So often the overall physical and mental health of the person isn’t even considered before recommending medication.

My experience of being put on Paxil when I was younger was it did make me feel happier after a couple of weeks but I took myself off them right away. It just wasn’t a ‘normal’ happy and I didn’t like being chemically altered. I felt it had done it’s job and I didn’t need them.… Read the rest

Let go of the thoughts and stories that are holding you back

Get Out of Your Way! – Self Limiting Beliefs

Recognizing Self Limiting Beliefs

I can be impatient when I drive. It’s not something I like to admit but there it is. I’m often thinking or saying “get out of my way”! But if I’ve only learned one thing in the last decade of becoming and being a counsellor it’s that I’m the one in my way. If I want to be happy this is what I recognize in each moment.

That brings me to Self Limiting Beliefs, also known as, Non-Supportive Stories or as I learned them, Suspicions of Self.

Recognizing your own limiting beliefs takes awareness, paying attention to your thoughts. That doesn’t mean you need to meditate it just means you notice what you’re thinking.… Read the rest

Do Your Inner Thoughts Often Sound Judgemental and Critical?

<p>If you find yourself in self-judgement and shame, such as thinking “I’m not good enough,” you’re not …

When Someone Asks “How are You” & You Say, “I’m Fine,” Are You Really?

<p>This week is <a href="http://www.mentalhealthweek.ca">Mental Health Week in Canada</a>. And how timely given the challenging …

tools to calm anxiety

Two Tools to Calm Anxiety

<p style="margin: 0cm; margin-bottom: .0001pt;"><span style="color: #0e101a;">The following are two simple tools you can …