I was invited to talk about my doctoral research in the emerging field of psychoneuroimmunology (otherwise known as the science and application of the mind-body connection) during an interview for The AromaTherapist Podcast.  
Unmanaged stress plays such a significant part in our overall physical, mental, and relational wellness. Stress is both a personally individualized psychological construct AND a universal physiological experience...we can use this knowledge to improve our control over the positive or negative effects stress can have on our lives, our relationships to others, and our relationship to self. What does all of this actually mean and why is it important to you? Listen and find out!

Here is the Apple podcast link:
https://podcasts.apple.com/ca/podcast/the-aromatherapist/id1485959315#episodeGuid=e8a13226-026d-4723-9efc-c3a5915169fa  

And this is the web link: https://directory.libsyn.com/episode/index/show/thearomatherapist/id/15126410

​It’s World Mental Health Day, and around the office we’ve had lots of discussion about how people can work to improve their mental health and well-being, and some points that we find are important to add to the discussion!


Mental Health ≠ Mental Illness

Mental health: a person’s condition with regard to their psychological and emotional well-being.

Mental illness: health conditions involving changes in emotion, thinking or behavior (or a combination of these). Mental illnesses are associated with distress and/or problems functioning in social, work or family activities.

While both are important and both need attention, it is important to note the difference between the two. Mental Illness needs attention in the same way that physical illness does—we need to care for the person who is ill with therapy, medication, or other methods of treatment (often a combination of things). Mental health, on the other hand, just refers to what state that aspect of your health is. Just as you can be “in shape” physically, you can be “in shape” mentally.

Working on your mental health is a preventative measure—you build strength in your mind by doing things regularly that improve your health in the same way that you do physical exercise to prepare your body for activity. This will make it easier to manage if you do happen to have a mental illness or if you deal with stress etc. Remember: Mental Health is for EVERYONE.

Mental Health Is Just As Important As Physical Health

In the same way that heading out for a walk and some fresh air is good for your body, things like meditation and mindfulness are good for your mind. When we create a preventative lifestyle, the likelihood that we will be affected by poor mental health goes down. Spend some time thinking about what you could do to work on your mental health and build your resiliency! There are some great ideas here: https://www.psychologytoday.com/ca/blog/what-mentally-strong-people-dont-do/201705/3-exercises-build-mental-strength-in-just-5-minutes


Mental Health Is Not A "One-Size-Fits-All" Approach

When we work on our physical health, there are many different approaches—do you enjoy CrossFit or Zumba? Weightlifting or running? Chances are you have a preference when it comes to exercise, and it took some trial and error to figure out what you enjoy and what you don’t. Spend some time trying different things and see how you feel about them. While some people love a seated meditation in silence, others like guided meditation sessions or even meditative walks. Some people love visiting a therapist to discuss their life, while others would prefer a coffee with a close friend. Find things that feel good to you and you’ll be more likely do (and enjoy!) them regularly to improve your ability to cope with stress.


On this awareness day, spend some time thinking about your needs and how you can fit something for your own mental well being into your schedule. And remember, if you’re struggling or would like some further insight into how you can improve your mental health you can always reach out and book an appointment with us at 780-842-3112. 

-Kendra

It’s no secret that my favourite time of year is fall. But outside of the scarves, warm drinks, and colourful trees, there is so much more to my love of Fall.

I find after a summer of fun and indulgence, Fall is a time to settle back into routine and structure. With that change in mindset, I find myself revisiting goals that I have for myself. I find that Fall is the time that we can look at them with a bit of renewal after the fun of Summer. Honestly, I think it’s better than January 1st because our goals are a) coming from a place of structure and routine, and b) we’re at a place in the year that everyone else is getting back into the swing of things, so it isn’t hard to find the solutions we need. I also find that it is easier to get started on goal setting when the days are still longer than they are in January.

So, what does a Fall New Year look like?

Challenge Yourself!

• Challenge the ideas you have about yourself and your success
• What do you REALLY want? Less stress? More fun? More time for friends?
• Finding your “why” is probably the most important step.
• You can return to your “why” whenever you feel discouraged or face setbacks.

Create A Good Mindset

• Creating a Growth Mindset in your life is important to goal setting and self-improvement.
• Growth Mindset allows you to think in terms of your life being a constant act of learning, rather than having a finite ending to learning and goals.
• Creating this mindset allows you to think of each setback as an opportunity for learning and can help you avoid quitting if goals don’t go the way you hoped.

Goal Setting

• The first priority is to set some goals. What would you like to achieve by next summer? Better balance? More mindfulness? To learn to Salsa? Write them down.
• Create SMART goals. They will be...
• Specific (What is it you want?)
• Measurable (How will you know you’ve achieved it?)
• Achievable (Set your sights high enough for challenge, but no so high that you can’t reach your goal)
• Relevant (Why is this important to you?)
• Time-sensitive (What is your deadline?)
• When in doubt, just start with a list—maybe it’s a bucket list—and narrow it down from there.

Recognize Your Roadblocks

• Be true to yourself--if you hate mornings, don't plan to exercise then just because you "should". Find time to work on your goals when you're happy and motivated.
• Finding the chaos to be too much? Try to lift some stress by preparing things beforehand and making lists/using a planner. Plan your meals, prep what you can, prepare projects before their deadlines, etc. 
• Have a close friend or family member motivate you through your struggles. Let them know that you often quit two weeks into new goals and have them check in with you, for example. 
• Be true to who you are, and structure your goals around who that person is.

Find things that you’re truly passionate about and spend some time thinking about what you want and WHY. And as always, if you need some guidance and support, give us a call and book an appointment! We’ll have you on your way in no time.
 
-Kendra

​A good night’s sleep is one of the most important things to have as a base for overall wellbeing. Did you know that just one week of insufficient sleep can increase stress, and have an effect on immunity, inflammation and overall health? Poor sleep is associated with higher levels of depression and anxiety, higher risk of heart disease, some cancers, diabetes, and strokes?

Sounds scary, but not to fear! Improved sleep can be achieved by employing some fairly small changes in your sleep hygiene. In the same way that we’d get smelly and sick (and probably lose some friends) if we didn’t employ regular old body hygiene and wash ourselves, we can get sick and tired if we don’t employ some good sleep hygiene. Sleep hygiene is just taking the time to employ some good practices/habits so that we have a good night’s sleep and
a good day of alertness to follow. Below are some tips to get you started:

Good morning sunshine!
Where better place to start talking about sleep than to talk about waking up? Natural sunlight is one of the best ways to wake up in the morning. Open the blinds wide and embrace the sunshine! While this can be difficult in Alberta in the middle of winter, there are alarm clocks you can purchase that slowly wake you with blue light, which is stimulating and helps our body’s natural sleep/wake cycle do what it needs to do to get you out of bed (aka: circadian rhythm). Enjoy the sunshine and listen to the birds sing while you wake up and enjoy a wholesome breakfast.

Say no to Joe.
Although that midday cup of coffee might smell oh-so-good coming from the break room, try and avoid getting a jolt from caffeine after 2 P.M. (at the latest). While coffee has a lot of health benefits, the caffeine can have a major impact on your sleep. One study showed that caffeine that was consumed even 6 hours before bed affected sleep amounts by over an hour! Opt for decaf if you need a warm drink, or even better drink some tea or water.

You need to move it, move it.
You already know that exercise is incredibly important to overall wellbeing and health. But did you know being active during the day will help you sleep at night? Keeping active during the day can increase the amount of time spent in deep sleep, which is the most physically restorative sleep phase. It increases sleep amount, relieves stress and anxiety, and helps with insomnia. Spending time in deep sleep also boosts immune function and supports cardiac health. Just 30 minutes a day, 5 days a week can improve your sleep!

Make a plan.
Create both a sleep ritual and a sleep schedule. While this can be tough (let’s be realistic, you won’t always sleep in the same environment, and late night adventures come up!), try and stick to it most of the time. It's important to try and go to sleep and wake up at about the same time. Like I said, things come up and realistically we can't always be in bed at the same time, but it's important to stick to the schedule as much as you can.  Create a good sleep ritual that revolves around calm and quiet. Don’t do anything strenuous or exciting. A good way to boost your body’s natural release of melatonin is to have a nice warm shower about a half hour before bed. Our bodies need to cool down to release that melatonin, so causing your body to warm up and cool down can help that release occur. Spend some time meditating or doing some breathing exercises or calming yoga. Put on some cozy pajamas. Crawl into bed and enjoy the dark and silence as you wait to restore your body for all the exciting things you are going to do tomorrow.

Don’t go into the light!
Keep your phone in its home! Last blog post I wrote, I talked about giving your phone a home. Like I stated earlier, blue light wakes our bodies up—opposite what we want in our beds. Find a good home for your phone, tuck it in, say goodnight, and go to your bed techless.

Don’t try too hard.
Don’t spend more than about 20 minutes in your bed trying to fall asleep. Yep, you read that right. If it is taking you more than 20 minutes to fall asleep, get out of your bed and do something VERY boring. Re-fold your dishcloths. Count the stars. Lay on the floor and belly breathe. Listen to a podcast about the colourful history of wicker basket weaving. Give yourself 10 minutes to be very boring, and head to bed again. The more you condition your brain that your bed is for sleep and not laying and thinking, the faster you’ll fall asleep in the future.

Take deep breaths.

Breathing exercises don't need any kind of special equipment. You can do it laying down or sitting somewhere comfortable that has no distractions. It might seem silly that breathing can help--you do it all day! But some breathing techniques actually alter brainwave activity, helping you lower stress and get right to sleep. One of the simplest ways to do this is to practice "Breath Counting". You simply focus on your breath going in and out. Start by taking a deep inhale (make sure your belly is expanding), exhale slowly and count "one". The next inhale/exhale, count "two". Go all the way to 4, and repeat. Breathe in peace, breathe out stress. 

The key message is that your brain loves habits and routine—it’ll love it when you create a healthy routine for sleep. Creating sleep hygiene that increases deep sleep is a good habit to start so you can ensure that the basis for your overall wellness is solid. As always, if you need some help getting into healthy sleep routines or help with your overall wellness give us a call at 780-842-3112, and we’ll help you out!

Happy sleeping!

-Kendra

​Technology is everywhere. If you’re here, you’re reading this on a screen. Chances are, you stumbled across this post while scrolling Facebook and are reading it on your phone or tablet. Screens aren’t inherently bad--we use technology to connect with others, to learn, to grow, and to find the things we need (Google maps anyone?). But more often, we use technology to disconnect. We use it as a tool to take our minds away from the day, and into the world of our friends beautifully filtered HGTV-worthy home images, perfectly behaved clean children, and meticulously put together meals. We use it as an escape from our present moment.

Statistics are showing that people are living with more stress, depression, and anxiety than ever. They’re a by-product of our busy, fast paced, technology driven world. We even have a word for the fear of being without our phone—Nomophobia. But how the heck do we find a way to function without our phones when they’re such an integral part of our lives?

Making a few simple changes can help balance out our need for technology and our need for mindful presence in our day-to-day lives:

• Schedule time with your tech.
  
• Give your phone a home.
  
• Fall in love with the “Do not disturb” feature
  
• Find a mindful hobby​
  
  

Schedule time with your tech. Decide that you’re going to spend time with your phone, enjoy it, and then let it go. Ideally, this time will be at least an hour before you go to bed, and not immediately after waking. Pick a time, schedule it into your day, set a timer, and stick to it. Enjoy your time surfing Facebook, or connecting with people who are elsewhere. When you put it down, maybe make some time to be face-to-face with that friend.

Give your phone a home. Again, ideally, your phone should be away from your sleep space (good sleep hygiene is important!). Find a place that your phone can stay in your house that isn’t immediately visible (to avoid the temptation to use it), but accessible if you need to make a call. “Put it to bed” at night in its spot, and keep it there when you’re not on scheduled phone time. An added bonus is no more searching for where it went!

Fall in love with the “Do not disturb” feature. Do a little digging in your settings and see what your phone can do. Most smartphones these days have this feature. Pick a time at night that the phone doesn’t alert you. If this causes anxiety, start small—shut off notifications from 10:00 PM-6:00 AM. Gradually lengthen that time. There are often features that you can set to allow “urgent” calls and texts through by prompting the person calling to indicate that it’s urgent. Check out your settings, and if you’re having trouble you can always consult a friend or Google it!

Find a mindful hobby. What will you do with all this free time!? Find a hobby that keeps you present and mindful. Try colouring, doing puzzles, sewing, cooking, moving (yoga is great!), or read, keep a journal or even try and memorize a poem! Spend time in nature, really look at the sights around you, and enjoy the smells and sounds. Look at the clouds, and see what you can imagine. Let your thoughts float by like the clouds do, and spend some time meditating.

Spend some time thinking about how spending more time “in the now” can benefit you and the people around you and see if you can build it into your lifestyle! If you need some help building a life you love that is centered in true well-being, health, and happiness, you can always call the clinic (780-842-3112) and book an appointment. I’d love to help you out!

-Kendra

​Join us this summer for GO GRRRLS, a fun way for girls to learn about themselves and navigate the world we live in today.  This program is for girls ages 10-12.

Sessions will be 1 week long, and will be offered July 16-20 and August 13-17. 
We will be gathering from 1-4:30 PM daily during your week of choice, with a healthy snack offered every day. We’ll celebrate completion of the week with a Friday afternoon pizza party!
 
Monday: Who Am I?
*Finding your strengths and being confident in who you are

Tuesday: Positive Mindsets and Mindfulness, Handling Stress
*Learning about meditation, inner locus of control, positive outlooks and how it affects our everyday, and how to handle stress in a healthy way when it arises

Wednesday: Media Messages and Positive Relationships
*Navigating social media and fostering positive relationships in our lives

Thursday: Healthy Body, Healthy Me (Body Image, drugs and alcohol, age-appropriate sexuality)
*Learning about good nutrition and healthy exercise, creating good body image, try some yoga, learn about drugs and alcohol, and the straight facts about puberty, sex, and consent.

Friday: Planning for the Future
*Using your strengths and passions to plan for the future and find hobbies you enjoy now.  We’ll wrap up with a pizza party this day!

Cost is $350 per participant (Receipts can be written for reimbursement to submit to extended health benefit plans).
If you have any questions or would like more information or to register, please call us at (780) 842-3112, or email phoenixcounselling08@gmail.com. 

​Based on the science of well-being, known formally as Psycho-Neuro-Physio-Immunology, Phoenix Counselling & Psychological Services plans to expand into Phoenix Integrated Health Professionals. What is psychoneurophysioimmunology, and why use this approach?

In non-clinical terms, this simply refers to the science of the mind-body connection, and the deeply complex, yet enduring key role it plays in unlocking your potential for optimum mental and physical health. Stress management, along with lifestyle and behaviour patterns (including cognitions/thoughts, diet, exercise, and relaxation) have been proven to be pivotal factors in both preventing and treating any chronic illness, whether mental or physical, that occurs within the human body.

Neuroscience and biomedical research is leading collective health fields toward a paradigm shift in prevention and treatment of health problems. We now know that personalized, holistic treatment programs, dictated by the individual (not just simply prescribed the clinician), who is supported by allied health/wellness resources, is necessary to achieve true health management, maintenance. Healing programs are not “one-for-all”, and should not be developed based on a criteria of symptoms alone. The goal is to address the underlying mechanisms contributing to the health problem/symptoms. This involves and in-depth, individualized journey to discover, unlock, and recover your optimum level of physical and mental health. Janine and the team of professionals at Phoenix Integrated Health will guide you on this important, life-changing (and potentially life-saving) journey.

In addition to psychology treatment, lifestyle and behaviour management strategies/considerations will be offered to the clients at Phoenix Integrated Health. These include complementary/alternative/holistic allied health treatments such as massage, meditation, private/small group yoga – all of which target overall health and assist clients in learning to relax, manage stress, and maintain more positive coping styles. Diet/nutrition and exercise/physical mobility concerns will be addressed through holistic nutrition coaching and physical trainer service.

Follow the progress towards expansion on our Facebook Page:
​www.facebook.com/PhoenixIntegratedHealth

​

World Mental Health Day is every October 10th. The theme for this year is Mental Health in the Workplace. The World Health Organization says that '"During our adult lives, a large proportion of our time is spent at work. Our experience in the workplace is one of the factors determining our overall well-being." Taking care of your mental health at work, and at home, can help you to be more productive. 

Dr. Dan Siegel talks about the different aspects needed for us to have a healthy mind, as pictured above. The Healthy Mind Platter seems fitting after just celebrating thanksgiving, as we may have had full plates and full hearts, we also need to have a full and healthy mind. Here is a little insight from Dr. Siegel about each aspect of the platter:
​Focus Time - When we closely focus on tasks in a goal-oriented way, we take on challenges that make deep connections in the brain.
Play Time - When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, we help make new connections in the brain.
Connecting Time - When we connect with other people, ideally in person, and when we take time toappreciate our connection to the natural world around us, we activate and reinforce the brain's relational circuitry.
Physical Time - When we move our bodies, aerobically if medically possible, we strengthen the brain in many ways.
Time In - When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, we help to better integrate the brain.
Down Time - When we are non-focused, without any specific goal, and let our mind wander or simply relax, we help the brain recharge.
Sleep Time - When we give the brain the rest it needs, we consolidate learning and recover from the experiences of the day.

Taking time to nurture your mental health is important. Are you filling your platter in the best way for you? 

March 8 is International Women's Day and their theme this year is Be Bold for Change. This is an opportunity to celebrate women's achievements and create a positive action for women to keep moving forward. 

Incredible things happen when we support each other. Some ways to support women on the path to gender parity are educating people about stereotypes and violence against women, volunteering for a women's charity, or mentoring a woman in your field. How will you #BeBoldforChange ?

We all have stress in our lives, sometimes a lot or sometimes a little. Stress can be very overwhelming but we can choose to deal with it in a positive way. 

Some ways to deal with stress are:

• Exercise! Even going for a quick walk can help boost your mood
• Meditation and breathing techniques can help to calm you down. There are some great Apps out there to help get you started. Try ones like Headspace, Andrew Johnson, or Insight Timer.
• Make sure you are eating right and getting enough sleep!
  
•  They say Laughter is the best medicine! Do something you enjoy, watch a funny movie, or laugh with your family or friends. 

"The greatest weapon against stress is our ability to choose one thought over another"
-William James

Today is Bell Let's Talk day! So what does that mean?

 ​Bell Let’s Talk Day is about increasing awareness, reducing stigma and helping to change behaviours and attitudes about mental health issues. Bell is using social media to raise money and awareness for mental health initiatives. 

​What does stigma mean in the context of mental illness and why must it be addressed?
Many people living with a mental illness report that negative stereotypes about mental illness, and the resulting potential for discrimination, causes them more suffering than the illness itself. As a result, two thirds of those suffering from mental illness are too afraid to seek the help that they need. Mental illness affects people of all ages and from all walks of life. It can take many forms, including depression, anxiety and schizophrenia. Most individuals find ways to live with their illnesses but how they are treated by others often proves to be more of a challenge than the illness itself.

What can a reduction in the stigma associated with mental illness achieve?
Stigma surrounded many diseases in the past, but concerted efforts to confront these attitudes resulted in change for the better, including better treatment, more funding for research, and greater understanding from family, friends and colleagues. The goal is to achieve the same level of acceptance and understanding regarding mental illness.

Now that you know more about why this day (and everyday) is so important to end the stigma around mental illness...how can you help?

​What is the call to action for people to participate?
On Bell Let’s Talk Day, Bell will contribute 5 cents to mental health related initiatives for every text message sent, and mobile and long distance call made by Bell and Bell Aliant customers, every tweet and Instagram post using #BellLetsTalk, Facebook video view and use of the Bell Let’s Talk geofilter on Snapchat. Canadians can also learn more about the five simple ways to end stigma and download the Bell Let’s Talk toolkit and begin their own conversation about mental health at home, school or in the workplace. 

​How can people who are not Bell customers support Bell Let’s Talk Day?
Everyone can take part by tweeting or posting on Instagram using #BellLetsTalk, by viewing the Bell Let's Talk Day video on Facebook and by using the Bell Let’s Talk geofilter on Snapchat. They can also download the Bell Let’s Talk toolkit and start a conversation about mental health. Canadians can also learn more about the five simple ways to end stigma. Our anti-stigma ads can be found on the Bell Canada YouTube account.

What can I do to help end stigma?
Dr. Heather Stuart, the first Bell Mental Health and Anti-Stigma Research Chair at Queen's University, offers these 5 simple ways to communicate about mental illness without fear or stigma: 

• Language matters: pay attention to the words you use about mental illness
• Educate yourself: learn, know and talk more, understand the signs
• Be kind: small acts of kindness speak a lot
• Listen and ask: sometimes it's best to just listen
• Talk about it: start a dialogue, break the silence

We hope you find this information helpful, let's all take the steps to reducing stigma and letting people know that it's okay to talk about it! #BellLetsTalk

We would like to welcome you to our new blog here at Phoenix Counselling!

Janine and Lisa are excited to be able to have a place to share articles, education, and news from the office with our clients and followers!

Stay tuned for our first post tomorrow for Bell Let's Talk Day!