Blog - Qualia Counselling - Mental Health Services in Waterloo

Friction and Flow - An adult ADHD skills development group for men

Wed, 25 Mar 2026 22:28:27 GMT

New Title

�� Adult ADHD Skills Development Group for Men (18+)

Qualia Counselling Services is pleased to offer a practical, supportive group designed specifically for male-identifying adults living with ADHD. This 6-week program focuses on reducing stress, building reliable systems, and strengthening follow-through — all within a non-judgmental, skill-based environment.

�� Starts April 16
⏱ 2-hour weekly sessions
�� Medical Centre 1 – Floor 3 (Boardroom)

This group is ideal for individuals looking to:
✔ Improve organization and consistency
✔ Develop practical coping strategies
✔ Strengthen accountability and follow-through
✔ Build confidence in daily functioning

Facilitated by Jonathan Thiessen, Registered Psychotherapist (Qualifying) .

�� To learn more or reserve a spot:
info@qualiacounselling.com
�� 519 - 742-0500
�� www.qualiacounselling.com

Spaces are limited. Early registration is encouraged.

Eating Disorder Counselling in Waterloo, Brantford and Six Nations: How CBT Can Help Kids and Teens

Mon, 10 Mar 2025 17:11:38 GMT

How CBT Can Help Kids & Teens with Eating Disorders

If you're a parent in Kitchener, Waterloo, or Guelph, finding the right support for your child’s eating concerns is essential. Our specialized eating disorder counselling services provide professional guidance and evidence-based treatment to help children and teens develop a healthier relationship with food.

Eating behaviors in children and teenagers exist on a spectrum, ranging from normal preferences to problematic patterns. While picky eating is a common developmental phase, disordered eating can indicate deeper emotional and psychological challenges. Understanding the differences between the two is crucial for parents and caregivers, especially when considering interventions like Cognitive Behavioral Therapy (CBT) to support healthy eating habits.

Picky Eating: A Normal Developmental Phase

Picky eating is typically a temporary and developmentally appropriate behavior. Many young children go through phases of rejecting new foods, preferring certain textures, or insisting on eating the same meals repeatedly. Some key characteristics of picky eating include:

A limited but adequate diet that still provides necessary nutrients

A preference for familiar foods while avoiding new ones

Mealtime struggles but no significant emotional distress related to food

Normal growth and development

Most children naturally outgrow picky eating as they gain more exposure to different foods and as their taste preferences evolve.

Disordered Eating: A More Serious Concern

Unlike picky eating, disordered eating involves problematic behaviors and thought patterns around food, which can impact both physical and mental well-being. Some warning signs of disordered eating in kids and teens include:

Rigid food rules or extreme food avoidance beyond normal preferences

Emotional distress related to eating, such as guilt, shame, or anxiety

Frequent skipping of meals or restrictive eating patterns

Significant changes in weight, either gain or loss

Obsessive thoughts about body image and food intake

Binge eating or compensatory behaviors like excessive exercise or purging

If left unaddressed, disordered eating can develop into full-blown eating disorders such as anorexia nervosa, bulimia nervosa, or avoidant/restrictive food intake disorder ( ARFID ). Early intervention is crucial for preventing long-term consequences.

How CBT Can Help with Eating Disorders

Cognitive Behavioral Therapy (CBT) is a highly effective treatment for disordered eating, helping children and teenagers develop healthier relationships with food and their bodies. Here’s how CBT techniques can be applied:

1. Identifying and Challenging Negative Thoughts

CBT helps children recognize harmful thoughts about food and body image. For example, a child who believes, "Eating carbs will make me unhealthy" can learn to reframe their thinking with more balanced perspectives, such as, "Carbohydrates give my body energy to function well."

2. Exposure Therapy for Food Variety

For those with extreme food avoidance, CBT includes gradual exposure to feared foods in a structured and supportive environment. This helps reduce anxiety around trying new or previously avoided foods.

3. Developing Healthy Coping Mechanisms

Many children use food-related behaviors as a way to cope with stress or anxiety. CBT teaches alternative coping strategies, such as deep breathing, mindfulness, or engaging in enjoyable activities when feeling distressed.

4. Promoting Flexible Thinking Around Eating

CBT challenges rigid food rules and all-or-nothing thinking. Instead of "I can’t eat dessert because it’s bad," kids learn to think, "I can enjoy all foods in moderation."

5. Parent Involvement in Treatment

CBT often includes family-based strategies to help parents support their child’s eating habits in a positive, non-pressuring way. This may involve structuring mealtimes, setting realistic expectations, and modeling healthy attitudes toward food.

Get Help Today

Recognizing the distinction between picky eating and disordered eating is crucial for providing appropriate support. While picky eating is often harmless and temporary, disordered eating requires early intervention to prevent serious health issues. Cognitive Behavioral Therapy offers effective tools for children and teenagers struggling with food-related challenges, helping them develop a balanced, flexible, and positive approach to eating.

Eating Disorder Treatment in Kitchener, Waterloo, and Guelph

If you’re looking for counselling for eating disorders in Kitchener, Waterloo, or Guelph, our team is here to help. Contact us today to learn more about our specialized services and how we can support your family.

Winter & Children’s Mental Health: CBT Strategies & Family Counselling in Guelph & Waterloo

Wed, 05 Mar 2025 16:43:15 GMT

Winter in Canada can feel endless, with frigid temperatures and shorter daylight hours affecting both physical and mental well-being. For children, these seasonal changes can lead to increased feelings of sadness, irritability, and restlessness. If your child is struggling emotionally this winter, professional support can help. At Qualia Counselling Services , we offer family and child counselling in Waterloo as well as child and family counselling in Guelph , providing compassionate care to help children and families build resilience and navigate seasonal challenges.

To help protect your child’s mental health during the winter months, consider incorporating the following strategies, based on Cognitive Behavioral Therapy (CBT) principles:

1. Encourage Positive Thinking and Reframing

Winter can bring complaints like, "It's too cold to go outside!" or "I hate how dark it is so early!" Help kids reframe these thoughts into more balanced perspectives. Instead of "I hate winter," encourage, "Winter gives us a chance to do fun things like skating and sledding!" Practicing cognitive restructuring can help children focus on the positives instead of dwelling on negative aspects.

2. Maintain a Routine for Stability

Shorter days and disrupted schedules can impact a child's mood. Establishing and maintaining a structured daily routine provides predictability, which reduces anxiety and promotes emotional stability. Set consistent wake-up times, meal schedules, study periods, and bedtime routines to maintain a sense of normalcy.

3. Promote Physical Activity

Regular movement is crucial for mental well-being. Encourage indoor exercises such as yoga, dance parties, or obstacle courses when outdoor play is limited. On milder winter days, bundle up and engage in winter-friendly activities like building snowmen, going for nature walks, or ice skating. Physical activity helps release endorphins, improving mood and reducing stress.

4. Use Light Exposure to Combat Seasonal Affective Symptoms

Lack of sunlight during winter can impact serotonin levels, leading to seasonal affective symptoms. Ensure kids get as much natural light as possible by opening blinds and spending time outside during daylight hours. Consider using light therapy lamps in the morning to help regulate mood and energy levels if needed.

5. Teach Mindfulness and Relaxation Techniques

Help kids develop mindfulness skills to cope with winter-related stress. Simple techniques like deep breathing, guided imagery, or progressive muscle relaxation can help manage feelings of frustration or sadness. Encourage them to practice gratitude by keeping a "winter positives" journal where they write down one good thing about each day.

6. Encourage Social Connection

Isolation can be a risk factor for poor mental health in winter. Make an effort to schedule virtual or in-person playdates, family game nights, or creative activities like baking together. Encourage participation in winter sports or community activities to keep kids socially engaged and connected.

7. Help Kids Identify and Express Emotions

CBT emphasizes emotional awareness and expression. Encourage children to talk about how they’re feeling and validate their emotions. Use emotion charts, storytelling, or art to help them express themselves. If they say, "I feel stuck inside," help them problem-solve by brainstorming indoor activities they enjoy.

8. Encourage Goal-Setting and Small Achievements

Setting and achieving small goals can improve motivation and self-esteem during winter. Help kids create a “Winter Bucket List” with enjoyable activities, such as learning a new hobby, reading a book series, or completing a craft project. Accomplishing these goals fosters a sense of purpose and positivity.

Child and Family Counselling in Guelph & Waterloo

At Qualia Counselling Services, we specialize in children’s mental health in Kitchener-Waterloo and youth counselling in Guelph, offering personalized support to help young individuals navigate seasonal challenges. Our experienced therapists provide family counselling in Guelph and counselling services in Waterloo, using evidence-based approaches like CBT to foster resilience and emotional well-being. Whether you’re seeking Guelph mental health services or counselling in Guelph, o ur compassionate team is here to support your family.

Caring for Your Child’s Mental Health in Winter

Winter’s challenges don’t have to take a toll on children’s mental health. By using CBT-based strategies, parents can help their kids stay resilient, engaged, and emotionally balanced throughout the season. Encouraging positive thinking, maintaining structure, fostering social connection, and incorporating movement and light exposure can make a significant difference in keeping spirits high. With the right support, winter can become a season of joy and growth rather than isolation and stress.

If your family could use additional support, Qualia Counselling Services is here to help. Contact us today to learn more about our counselling services in Waterloo , family counselling in Guelph, and youth counselling in Guelph to ensure your child’s well-being all year round.

The 6 Keys of Motivation: How Thinking & Doing Keep You Moving Forward

Fri, 28 Feb 2025 16:33:54 GMT

The 6 keys of motivation can help us overcome challenges and stay on track, but motivation is something we all struggle with from time to time. Whether it’s tackling a long to-do list, starting a new habit, or just getting through the day, finding the drive to take action can be challenging. So how do we get more motivation? And what is it, really?

Some people believe motivation comes from within—we feel motivated first, and that leads us to take action. Others argue that action comes first, and motivation follows. As cognitive behavioural therapists, we believe it’s a mix of both. Our mindset and thoughts play a role, but so does simply getting started. In fact, Cognitive Behavioral Therapy (CBT) emphasizes the connection between thoughts, feelings, and behaviours, showing that small actions can create a positive cycle of motivation.

If you’re feeling stuck, here are six key strategies to help boost your motivation:

The 6 Keys of Motivation: Practical Ways to Stay Inspired

1. Ambition: Set Small Goals

It’s easy to feel overwhelmed when facing a big task, but breaking goals down into manageable steps makes a huge difference. Instead of trying to accomplish everything at once, focus on one little thing at a time. If there’s something that has been on your to-do list for far too long, start there! Completing even a small task can give you a sense of accomplishment and create momentum to keep going.

2. Self-Belief: Be Kind to Yourself

Building new habits and routines isn’t easy. There will be days when you drift from your original plan, and that’s okay. The important thing is to recognize it, be kind to yourself, and get back on track. Motivation isn’t about perfection—it’s about persistence. Give yourself grace and keep trying.

3. Meaningful Rewards: Celebrate Your Wins

Every step forward, no matter how small, is worth celebrating. Progress takes effort, and celebrating your wins & accomplishments—big or small—can reinforce positive behavior and keep you moving forward. Whether it’s checking off a task, sticking to a routine, or simply trying again after a setback, take a moment to appreciate your progress.

4. Clear Goals: Define Your 'Why'

Understanding why you want to accomplish something can provide a deeper sense of motivation. Take time to reflect on what drives you. Whether it’s personal growth, career success, or improving well-being, having a clear purpose behind your actions makes it easier to stay on track.

5. Positive Attitude: Surround Yourself with Encouragement

Your mindset plays a huge role in motivation. Surround yourself with positivity—whether it’s uplifting books, motivational quotes, supportive friends, or inspiring podcasts. A positive environment can fuel your ambition and help you push through challenges.

6. Consistent Effort: Create a Routine

Motivation isn’t always about feeling inspired; it’s about showing up consistently. Establishing a daily routine can help automate actions so they don’t rely solely on willpower. Even when motivation is low, having a structured plan can keep you moving forward.

Final Thoughts

Motivation isn’t something that just appears out of nowhere—it’s something we build through both thinking and doing . The 6 keys of motivation provide a framework for staying inspired and making progress. Cognitive Behavioral Therapy (CBT) teaches us that our thoughts, feelings, and behaviours are connected, meaning small intentional actions can help boost motivation over time.

If you're struggling with motivation and would like additional support, our team at Qualia is here to help. We offer professional counselling in Kitchener Waterloo and Guelph, based on Cognitive Behavioral Therapy (CBT) to help you navigate challenges and build the motivation you need to move forward. Reach out to us today to learn more.

Children’s Mental Health Tips for Winter: Kitchener, Waterloo, & Guelph Counselling Services

Thu, 13 Feb 2025 17:50:42 GMT

Children's Mental Health in Winter

The cold winter months can significantly impact children's mental health, leading to increased feelings of sadness, irritability, and isolation. Reduced daylight and limited opportunities for outdoor play can contribute to these challenges. However, engaging in outdoor activities, even during winter, can boost mood, energy levels, and overall well-being. Families in Waterloo, Kitchener, and Guelph can benefit from accessing these outdoor spaces to support their children's mental health.

If you or your family are struggling with seasonal mental health challenges Qualia Counselling now offers Guelph counselling services at our new location to provide the support you need. Reach out to learn more or schedule an appointment with our experienced therapists.

Free or Low-Cost Outdoor Locations for Winter Activities

Waterloo:

Waterloo Park : This expansive par k offers trails perfect for winter walks, snowshoeing, or cross-country skiing. The park's scenic beauty provides a refreshing environment for children to explore and stay active during the colder months.
RIM Park : With open spaces and trails, RIM Park is ideal for families looking to engage in winter sports or leisurely strolls. The park's amenities encourage physical activity, which is beneficial for mental health.

Kitchener:

Victoria Park : A central location in Kitchener, Victoria Park features picturesque landscapes and an outdoor rink suitable for ice skating, depending on weather conditions. The park's playgrounds and open areas offer ample space for children to play and expend energy.
Huron Natural Area : This natural reserve provides trails that are accessible during winter, allowing families to immerse themselves in nature. The serene environment can have a calming effect, helping to alleviate stress and improve mood.

Guelph:

Riverside Park : Located along the Speed River, Riverside Park offers scenic trails and open spaces for winter activities. Families can enjoy the beauty of the snow-covered landscape while engaging in physical exercise.
Guelph Lake Conservation Area : While some areas may require a fee, there are sections accessible for free where families can hike and explore. The expansive area provides a sense of adventure and connection with nature.

Mental Health Benefits of Outdoor Activity

Engaging in these outdoor activities not only helps children stay physically active but also provides sensory experiences that are crucial for brain development and emotional regulation. Exposure to natural light, even on cloudy days, can improve mood and energy levels. Additionally, the physical activity involved in outdoor play releases endorphins, which are natural mood lifters.

It's important to dress appropriately for the weather to ensure comfort and safety. Layering clothing, wearing waterproof gear, and protecting extremities with gloves and hats can make outdoor activities enjoyable even in cold temperatures.

Mental Health Services in Kitchener, Waterloo, & Guelph

While outdoor activities can greatly benefit mental health, some children and families may require additional support during the winter months. Qualia Counselling is here to help! For counselling services in Waterloo or Kitchener , call 519-742-0500. For counselling services in Guelph , call 226-780-7771.

Our experienced therapists offer personalized support to help families navigate seasonal emotional challenges.

If you’re in need of support, our team at Qualia Counselling offers tailored strategies to help manage emotional well-being during the colder months. Reach out today to schedule an appointment and learn how we can assist you.

Kindness Box

Fri, 17 Jan 2025 11:50:00 GMT

Here’s how to cheer someone up with a Kindness Box! With a download from Bell for their Let’s Talk initiative, you’ll get everything you need to make the box and ideas for what to write on the paper strips you’ll put inside!

Get Your Kindness Box Download

Click this link to download the kindness box instructions from the Bell Let’s Talk Toolkit. It includes origami gift box instructions and a list of suggested messages to include inside your box.

How to Cheer Someone Up

Once you’ve created your box, turn to the messages page that comes with your download. It includes a list of ideas for yourself- because we can all use some reminders about how great we are, and you don’t have to wait for someone else to do it for you! There’s also a list of suggestions for things to write about a friend if you’re making this box of kindness as a gift for a friend.

Once you’ve filled out your strips, just cut them up, fill your box, and you’re ready to cheer someone up! You could even stick a piece of two of chocolate or candy in the box to sweeten the surprise!

Other Ways to Connect

If you’re interested in this activity, you may be looking for ways to connect. We published a post during the first pandemic lockdown all about staying connected during a lockdown ! It includes a video and a handout with ideas for connecting with others while staying physically distant.

Click Here for more mental health activity downloads for Bell Let’s Talk Day!

Bell Let’s Talk Day

Bell Let’s Talk Day is coming up on January 22nd this year. It’s an opportunity for us all to help spread the word about mental health. Bell will be donating $10 million to fund mental health initiatives in 2023.

On January 22 and every day throughout the year, we can all take meaningful action to create positive change. You can use the actions below for inspiration or come up with your own. Share your actions using #BellLetsTalk to help inspire others!

We’ll be sharing more details and information on the Qualia Facebook Page as we get closer to that date and sharing more resources here on the blog.

The post Kindness Box appeared first on Qualia Counselling .

Indigenous Women’s Reproductive Mental Health

Fri, 10 May 2024 13:28:00 GMT

The following poster on Indigenous Women’s Reproductive Mental Health was presented by Qualia’s Susan Reid & Charity Fleming, MSW, at The Canadian Association of Cognitive and Behavioural Therapies ( CACBT )’s 14th Annual Conference.

You can view the presentation in the following video:

Poster

You can view the poster below (click on poster to enlarge).

Indigenous Initiatives

To learn more about our Indigenous services and our dedication to truth and reconciliation, be sure to visit our Indigenous page .

The post Indigenous Women’s Reproductive Mental Health appeared first on Qualia Counselling .

Indigenous Colouring Pages

Thu, 18 Jan 2024 20:46:00 GMT

This set of Indigenous Colouring Pages includes an Aki (Earth) and Nibi (Water) page. The pages show an Indigenous view on health and wellbeing, created by Lucia Laford to be shared side-by-side to remind us of a need for balance and harmony.

We hope you’ll download this Colouring Activity provided by Bell as part of their Let’s Talk initiative and spend some time relaxing while colouring and considering the teachings shared in the download about Giizis (Grandfather Sun) and traditional healing, as well as Nokomis Giizis (Grandmother Moon) and our wellbeing and mental health individually and as a community.

If you like colouring pages, you may also enjoy this Mindfulness Colouring Page .

Download Aki & Nibi Indigenous Colouring Pages

Click Here to download your free Indigenous Colouring Pages from the Bell Let’s Talk toolkit.

Click Here for more mental health activity downloads for Bell Let’s Talk Day!

Bell Let’s Talk Day

Bell Let’s Talk Day is coming up on January 25th this year. It’s an opportunity for us all to help spread the word about mental health.

We’ll be sharing more details and information on the Qualia Facebook Page as we get closer to that date and sharing more resources here on the blog.

The post Indigenous Colouring Pages appeared first on Qualia Counselling .

Self Care Bingo

Sat, 13 Jan 2024 15:40:00 GMT

This Self Care Bingo Card includes enough suggested activities to keep you busy throughout the month!

Exercising self-care can help you to foster positive mental health. This is important as we weather the personal challenges we face, and particularly as they are compacted by the stresses of the pandemic. We hope you’ll download this Self-Care Activity provided by Bell as part of their Let’s Talk initiative and try some of the ideas on it!

We think you’ll find that they help reduce the effects of stress in your life! Try challenging yourself to complete as many of the activities as you can this month!

Download Self Care Bingo Card

Click Here to download your free Self Care Bingo Card from the Bell Let’s Talk toolkit.

Click Here for more mental health activity downloads for Bell Let’s Talk Day!

Bell Let’s Talk Day

Bell Let’s Talk Day is coming up on January 22nd this year. It’s an opportunity for us all to help spread the word about mental health.

On January 22nd and every day throughout the year, we can all take meaningful action to create positive change. You can use the actions below for inspiration or come up with your own. Share your actions using #BellLetsTalk to help inspire others!

We’ll be sharing more details and information on the Qualia Facebook Page as we get closer to that date and sharing more resources here on the blog.

The post Self Care Bingo appeared first on Qualia Counselling .

You Can Help Indigenous Peoples Get Mental Health Services!

Wed, 27 Sep 2023 07:22:00 GMT

There is an urgent need to reinstate Canadian Certified Counselors (CCCs) as eligible providers in the Non-Insured Health Benefits Program (NIHB) for the benefit of Indigenous Peoples across Canada. The removal of CCCs from this program in unregulated provinces and territories has had far-reaching consequences, creating disparities, barriers, and reinforcing discrimination in accessing essential mental health care services for our Indigenous communities.

How You Can Help

Spend a moment of your time today, to send a letter to your local MP and help us make this issue more visible and heard.

Visit https://www.ccc4nihb.ca/the-issue and click on “Make Your Voice Heard” to Send Your Letter today!

Reinstate CCCs in Unregulated Provinces

Canadian Certified Counselors (CCCs) are highly trained mental health professionals who possess the expertise and cultural competence necessary to provide effective mental health care. CCCs undergo rigorous education, supervised practice, and adhere to a professional code of ethics. Their qualifications make them uniquely qualified to offer culturally sensitive and appropriate counseling services to Indigenous Peoples in Canada. They are essential providers in addressing the mental health challenges faced by Indigenous communities and are proudly represented by the CCPA.

The NIHB and the Indian Residential Schools Resolution Health Support (IRS RHS) Program play a crucial role in providing registered First Nations and recognized Inuit individuals with coverage for a range of health benefits, including mental health counseling. However, in May 2015, CCCs were delisted as eligible service providers in all provinces and territories where the profession of counseling/psychotherapy is not regulated. CCCs are now accepted only in exceptional circumstances in rural and remote areas and on a limited basis.

This decision has significantly reduced appropriate, universal access to mental health counseling services for Indigenous Peoples across the country, placing those requiring care in unregulated provinces and territories at a distinct disadvantage. It restricts access to a professional group that is eligible providers in various other federal health benefit programs and through the First Nations Health Authority, NIHB’s counterpart in British Columbia.

Health Equity for First Nations & Inuit People

Canada’s mental health care system was strained long before the pandemic. [1] An estimated 5.3 million Canadians reported they needed help for their mental health in 2017, but of these, 43% (2.3 million) reported that their mental health needs were only partially met or fully unmet. The need for counselling was the most likely to be unmet (34%). [2]

There is a significant need for improved access to qualified professional mental health support for the Indigenous Peoples of Canada. Colonization and attempted assimilation have contributed to mental health challenges for First Nations, Inuit, and Métis Peoples, which, in turn, have led to harm in Indigenous communities. [3] The loss of culture, identity and self-determination has had profound and lasting impacts on mental well-being.

For indigenous people, mental health disparities are especially high. Depression and Anxiety is experienced at twice the national average (Khan, 2008), along with 2-3 times more indigenous people likely to be hospitalized with an acute major mental health disorder, than non-indigenous people (Key Health Inequalities in Canada, 2018 Public Health). Overdose rates are 5-8s more likely for indigenous peoples in Canada (Lavalley, Kastor, VAlleriani & McNeil, 2018).

Indigenous women are also substantially more victimized by homicide (12-16 times the national average, StatsCanada) and sexual assault and abuse are experienced at three times the national average (JustFacts Department of Justice, 2017). Studies also show that indigenous women in urban, rural and remote settings experience far greater unequal access to health care and much greater chances of systemic racism in health care (Canadian Medical Association, 2023).

Half of all mental health expenditures in the Non-Insured Health Benefits for First Nations and Inuit (NIHB) program are in unregulated provinces where Canadian Certified Counselors (CCCs) have been removed from the list of approved providers. This statistic underscores the significant need for their services, yet Indigenous Peoples are unable to access them.

Mental Health Support for Indigenous Children & Youth

Indigenous peoples are the fastest growing population in Canada, and the youngest population in Canada too (nearly half of the population under the age of 25 years old, StatsCan, 2018). With our young population of children and youth, it is critical now more than ever to provide strong child and adolescent mental health care. Unfortunately, indigenous children and youth continue to experience higher rates of childhood maltreatment, violence in the home, incarcerated family members, family members with addiction, and familial mental illness (Toombs, Lund and Mushquash, 2022). Together, these experiences contribute to higher adverse childhood experience scores which highly correlate to major mental and physical health outcomes later in life.

In child welfare, a 2013 study showed that compared to non-indigenous children, indigenous children were 130% more likely to be investigated in child protective situations and 168% more likely to be placed in out of home care during an investigation (Fallon et al, 2013). This racial profiling has been likened to the 60s and a millennial “scoop” of indigenous children being misplaced and put into “protective” care.

Right now, indigenous children and youth need more services, the federal program Non-Insured Health Benefits for First Nations and Inuit have delisted Canadian Certified Counsellors in provinces that need increased mental health care the most. Also, Non-Insured Health Benefits for First Nations and Inuit have made changes to what they provide funding for – that parent-child psychotherapy isn’t allowed if the clinical session focuses too much on the child, and they do not have an Indian Status card; and family sessions are not allowed unless all members of the family have Indian Status. To a culture where kinship care is paramount, these exclusions create more barriers to indigenous parents, children and families getting the critical mental health care they need.

Truth & Reconciliation Calls to Action – Closing the Gap for Indigenous Peoples Mental Health Outcomes

In September 2015, the Assembly of First Nations (AFN) – First Nations Inuit Health Branch (FNIHB) NIHB Joint Review Steering Committee recommended immediately reinstating CCCs as eligible providers [4] in provinces and territories that have not regulated the profession. This recommendation aligns with various rights instruments and national commissions on Indigenous Peoples, such as the Truth and Reconciliation Calls to Action [5] , the United Nations Declaration on the Rights of Indigenous Peoples [6] , and the National Inquiry on Murdered and Missing Indigenous Women and Girls [7] , all of which emphasize increasing access to mental health supports.

The Truth & Reconciliation Calls to Action for Health include: acknowledging the current state of indigenous health in Canada (cta 18); identify and close the gaps in health outcomes (cta 19); respect and recognize distinct needs of indigenous, on and off-reserve, rural and Metis & Inuit indigenous peoples (cta 20); increased funding to address holistic harms caused by residential school (cta 21); recognize the value of indigenous healing practices (cta 22); call to increase the number of indigenous professionals in health care, ensure the retention of health care providers in indigenous communities and provide culturally responsive training for health care providers.

We call upon the federal program Non-Insured Health Benefits (NIHB) for First Nations and Inuit peoples to develop a plan and ongoing strategic focus to ensure this program is adhering to and responding to the Truth and Reconciliation Calls to Action. Their policies, rules and practices currently seem to completely neglect the Truth and Reconciliation Calls to Action, introducing barriers that increase health disparities, defund healing practices and decrease indigenous professionals in mental health care.

[1] Moroz N, Moroz I, D’Angelo MS. Mental health services in Canada: Barriers and cost-effective solutions to increase access. Healthc Manage Forum. 2020 Nov;33(6):282-287. doi: 10.1177/0840470420933911. Epub 2020 Jul 2.

[2] Ibid .

[3] Nelson, S. (2013). Challenging hidden assumptions: Colonial norms as determinants of Aboriginal mental health . National Collaborating Centre for Aboriginal Health.

[4] The Canadian Counseling and Psychotherapy Association. Written Submission for the Pre-Budget Consultations in Advance of the Upcoming 2022 Federal Budget . (2022).

[5] Truth and Reconciliation Commission of Canada: Calls to Action . (2015).

[6] United Nations Declaration on the Rights of Indigenous Peoples Act . (2021). Government of Canada; Implementing the United Nations Declaration on the Rights of Indigenous Peoples Act.

[7] Reclaiming Power and Place: The Final Report of the National Inquiry into Missing and Murdered Indigenous Women and Girls . (2019). National Inquiry into Missing and Murdered Indigenous Women and Girls.

#CCC4NIHB is an effort to support Indigenous Peoples’ mental health and support their right to self-determination and access to mental health services!

The post You Can Help Indigenous Peoples Get Mental Health Services! appeared first on Qualia Counselling .

How to Sleep with PTSD – 8 Tips

Fri, 30 Jun 2023 18:41:00 GMT

Here are 8 tips for how to sleep better with PTSD, in honour of PTSD Awareness Day!

We know that individuals who have experienced trauma commonly have interrupted sleep or insomnia. Today we’re sharing some quick tips to help you to experience better sleep. Find a quick video & your free handout at the bottom of this post!

Be Consistent

Go to bed at the same time and get up at the same time every day.

Bedroom Environment

Make your bedroom quiet and dark. Only use your bedroom for sleep.

Disconnect from Devices

Turn off the electronics at least an hour or two before bed.

Stretching & Meditation

To reduce the muscle tension and calm your mind.

Avoid Large Meals & Hunger at Bedtime

To give your body enough time to properly digest the food that won’t disrupt your sleep. Don’t go to bed hungry.

Exercise Regularly

Exercise can help you fall asleep and deepen your sleep. Do not exercise within 3 hours of bedtime.

Avoid Long Naps

Naps longer than 30 minutes can disrupt our ability to fall asleep.

Avoid Caffeine & Alcohol/Substance Use Before Bed

Caffeine, alcohol, and other substances can effect our ability to initiate sleep, cause awakenings in the night, and result in more shallow sleep overall.

How to Sleep Better with PTSD

Better Sleep Tips Handout

Please download your free Sleep Tips Handout and print and display it to remind yourself of these tips.

Tips for Better Sleep

The post How to Sleep with PTSD – 8 Tips appeared first on Qualia Counselling .

Mind Body Soul Reflecting Tool

Thu, 22 Jun 2023 15:09:00 GMT

In honour of National Indigenous History Month, today we’d like to share with you a tool that we use in our bundle of healing and wellness from our Indigenous Adapted Cognitive Behavioural Therapy (CBT) Model. It’s called the Mind Body Soul Reflecting Tool.

Mind Body Soul Reflecting Tool Explained

This tool was adapted from traditional CBT and might be known as an Activity Tracking or Mood Tracking worksheet in a typical CBT protocol. The Mind Body Soul Reflecting Tool has been adapted to reflect the mind, body, soul and the intention of reflecting daily on goals we have to strengthen them.

From an Indigenous perspective, daily reflection is critical to our health and mental health. The typical CBT version of this tool might look linear, with the days of the week and times throughout the day. It could be used to record emotions throughout the day, or to track activities and behaviours that help work toward goals, accomplishments, and experiences we hope to achieve.

The Mind Body Soul Reflecting Tool also focuses on body and spirit and what we’re doing daily to nurture our spirit & body. Most indigenous cultures see wellness as a whole (with our body, spirit, mind, and behaviours all as parts of it).

The following video goes into more detail about the tool and demonstrates how it can be used:

Mind Body Soul Reflecting Handout – Free Download

Here is a free downloadable, blank copy of the worksheet:

Mind Body Soul Reflecting

Other Indigenous CBT Resources

You can find more information about our Indigenous Adapted CBT Model: Mikwendaagwad Sacred Circle CBT or find a guided meditation from the curriculum. You can find more Indigenous Meditation videos on our YouTube channel.

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New Indigenous Adapted CBT Model: Mikwendaagwad Sacred Circle CBT

Tue, 20 Jun 2023 08:30:00 GMT

On June 30 ^th 2022 Qualia co-owner and Wilfrid Laurier faculty Anangkwe (Star Woman) Charity Fleming presented as one of the Ontario Association of Social Work’s featured webinars about a new Indigenous Adapted CBT Model – Mikwendaagwad Sacred Circle CBT.

Indigenous CBT Model & Indigenous History Month

She also presented at The Canadian Association of Cognitive and Behavioural Therapies (CACBT) conference in May 2023 where she shared this resource from the Mikwendaagwad It Is Remembered Sacred Circle CBT Curriculum which we are happy to share with you as part of National Indigenous History Month.

Charity has provided a portion of her presentation, with recordings and handouts found here:

What is Mikwendaagwad Sacred Circle CBT?

Mikwendaagwad Handouts:

Tap on any of the handout preview to see the full size PDF, or to download your own copy.

Indigenous Mindfulness Meditations

Also, find on our Qualia YouTube Channel some examples of mindfulness meditations Charity offers within the Mikwendaagwad Sacred Circle CBT program. Here’s a link to the Indigenous Meditations Playlist .

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Guided Meditation (Mikwendaagwad Indigenous CBT Curriculum)

Mon, 12 Jun 2023 18:14:00 GMT

We are delighted to share an incredible resource from the Mikwendaagwad It Is Remembered Sacred Circle (an Indigenous CBT Curriculum) , presented by Charity Fleming, co-owner of Qualia. This valuable content was showcased in her recent presentation at The Canadian Association of Cognitive and Behavioural Therapies ( CACBT ) Conference.

As we celebrate National Indigenous History Month, we are thrilled to share this resource with you.

Included below is a guided meditation video, that will guide you towards a state of peace and mindfulness. Additionally, we have prepared a handout that contains the words from the guided meditation, allowing you to engage more deeply with the practice.

Indigenous CBT Meditation Video

You can also access the video directly on YouTube: Reigniting Your Sacred Fire: Guided Meditation

Meditation Handout

(Mikwendaagwad Indigenous CBT Curriculum)

Guided Meditation

We invite you to take a moment for yourself, embrace the wisdom of the Mikwendaagwad It Is Remembered Sacred Circle CBT Curriculum, and experience the transformative power of this guided meditation. Let us come together in celebrating National Indigenous History Month by exploring this remarkable resource.

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Clinical Child and Youth Mental Health Group Facilitator

Wed, 17 May 2023 15:14:00 GMT

Are you passionate about making a positive impact in the lives of children and youth?

Join our team as a Clinical Child and Youth Mental Health Group Facilitator this summer!

Click the link below for more details about the position and how to apply:

Clinical Child & Youth Mental Health Group Facilitator

Don’t miss out on this incredible chance to make a difference and be a source of inspiration for young individuals.

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Our Story – CMHA Mental Health Week 2023 #MyStory

Mon, 01 May 2023 09:30:00 GMT

May 1st – 7th marks the Canadian Mental Health Association’s Mental Health Week, which is dedicated to promoting awareness and reducing stigma around mental health. This year’s theme is “My Story”, which encourages individuals to share their experiences with mental health and to listen to others’ stories with empathy and understanding. In honor of this theme, we want to share the story of one of our founders at Qualia Counselling, Thomas Brown, whose personal experiences have shaped the values and vision of our practice. Through his story, we hope to inspire others to share their own and to promote greater connection and understanding around mental health.

Growing up on a farm in the Canadian prairies, Thomas experienced firsthand the warmth of community and connection that is often found in rural areas. He appreciated the implicit hospitality and support that was part of his community, where neighbors helped each other out and people looked out for one another. However, he also faced challenges in middle school and high school when he didn’t fit in with the conservative elements of his community. These experiences have stayed with him and contributed to his belief that mental health is something that requires ongoing attention and care.

After completing his Masters degree, Thomas founded Qualia Counselling Services, with the aim of creating a welcoming and safe space for people to share their stories and receive top-notch care for their mental health challenges. Along with his co-owner Charity Fleming, Thomas has worked tirelessly to build a practice that not only offers great services but also fosters a sense of community and connection among our clients and staff.

Over the past 13 years, we’ve expanded to several locations and continue to grow, driven by our desire to connect with people’s stories and provide them with the hospitality, warmth, and care they need. At Qualia Counselling, our story is ongoing, and we’re honored to be a part of our clients’ stories as well. Join us this Mental Health Week in sharing your own story with the hashtag #MyStory and let’s continue to build connections and promote mental health together.

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Mental Health Discussion Topics Activity

Fri, 20 Jan 2023 10:15:00 GMT

Bell Let’s Talk Day is this month (on the 25th) so we’re gearing up for more conversation around mental health. You can download this “Chatterbox” from Bell, with mental health discussion topics inside. It’s folded like the old cootie catcher or fortune teller origami games you used to make as a kid!

The download comes with folding instructions to make your Chatterbox. All you need is paper, a printer, and a pair of scissors!

Once you’ve made your Chatterbox, you can find instructions for how to play on your printout, right next to the folding instructions. We think there’s a good chance it’ll all come back to you from when you were a kid.

You’ll find discussion questions about mental health under each flap. He hope these mental health conversation starters will get some good discussion going in your home. Maybe you’ll discover ways that your family members could benefit from your help!

Download – Mental Health Discussion Topics Activity

Click here to download your Chatterbox from the Bell Let’s Talk Toolkit!

Click Here for more mental health activity downloads for Bell Let’s Talk Day!

Bell Let’s Talk Day

Bell Let’s Talk Day is coming up on January 25th this year. It’s an opportunity for us all to help spread the word about mental health. Bell will be donating $10 million to fund mental health initiatives in 2023.

On January 25 and every day throughout the year, we can all take meaningful action to create positive change. You can use the actions below for inspiration or come up with your own. Share your actions using #BellLetsTalk to help inspire others!

We’ll be sharing more details and information on the Qualia Facebook Page as we get closer to that date and sharing more resources here on the blog.

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Make a Personal Pledge Towards Reconcili-Action

Wed, 28 Sep 2022 13:07:00 GMT

This Orange Shirt Day (or National Day for Truth and Reconciliation), make a personal pledge towards reconcili-action.

In the wise words of Martin Luther King,

Thank you for the steps you take, however fast or slow, to keep reconciliation going across Canada.

Download FREE Truth & Reconciliation Personal Pledge Page

You can download your personal pledge page for free, here .

Personal Pledge for National Day for Truth and Reconciliation

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LGBTIQA+ Mental Health

Wed, 01 Jun 2022 12:47:00 GMT

In honour of Pride month, we want to take a moment to talk about LGBTIQA+ mental health.

Pride month is a time when members of the LGBTIQA+ community, along with all their allies, get together to celebrate the ideals of inclusion, love, acceptance, diversity, and equality. It’s also a time to take note of the hard work, determination, and perseverance that has gone into bringing us to the state we’re in now, in terms of acceptance and inclusion.

Negative Impact on LGBTIQA+ Mental Health

Pride is also a time to recognize that LGBTIQA+ community continue to experience discrimination, marginalization, oppression, harassment, and other forms of violence. These things really impact these individuals in terms of their health and mental health.

Rainbow Health Ontario and the Centre for Addiction & Mental Health have put together an LGBTQ Mental Health Fact Sheet . The sheet goes into detail, showing that members of this community struggle more with their mental health than members of the heterosexual community.

Members of this community are also more likely to have experienced childhood mistreatment, and to be in workplaces and hopes that aren’t accepting. Even in society in general, there is still messaging telling LGBTIQA+ people that they don’t fit in or aren’t good enough. This leads to a lot of internalized homophobia and negative assessments of self.

What Can Be Done?

A key factor that will help is to have supportive, inclusive environments. This is important at all levels, from federal down to an individual’s personal life. Some things that can help are:

– Laws that protect human rights of LGBTIQA+ community

– Workplaces with inclusive policies and anti-discrimination policies in place

– Neighbourhood associations and community centres & organizations that are inclusive & welcoming

– Supportive and inclusive specific community & family life for the individual

Who Can Help?

There are many agencies across Ontario, Canada and online that are very supportive of this community. Qualia Counselling has always been a place that strives to be inclusive of all people, including the LGBTIQA+ community. Please contact us if you’d like to know more about the services we provide.

*This video is one of many video blogs on our website!*

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3 Empathetic Listening Exercises

Mon, 02 May 2022 08:16:00 GMT

In this post, we’ll share 3 empathetic learning exercises that will help you practice empathy in your everyday experiences.

We’re really breaking empathy down into a simple, 3-step process. Each step can be practiced on its own and developed on its own.

You can improve your empathy skills as you practice them, just like any other skill!

3 Empathetic Listening Exercises

1. Hear It

Practice really hearing the emotional experience that someone else is expressing to you and really try to understand it.

2. Connect It

Try bringing another person’s experience in and connecting it with a similar experience you’ve had on your own. You likely will not have had the exact same experience, but you’ve likely experienced that emotion before.

For example, if you hear that the other person is scared or really sad, you can connect it to a time when you felt scared or sad. This allows you to better understand their experience.

3. Express It

Express your understanding to the person by saying something back to them that shows your understanding of how they feel.

Here are a couple of examples:

“That sounds really frightening.” or “It’s so hard when we have these experiences.”

We hope you can remember these 3 empathetic learning exercises next time you need them:

Hear It. Connect It. Express It.

Mental Health Week Canada 2022 is all about Empathy. We hope you’ll find value in this opportunity to learn more about the importance and impact of empathy. The article linked above explains empathy this way:

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Monster Feelings Activity

Tue, 05 Apr 2022 18:56:00 GMT

At our recent March Break Kids’ Camp, we did a Monster Feelings Activity!

We want to help children to identify and manage their feelings. In order to do that, we encourage them to notice and learn more about their thoughts and feelings.

Helping Kids Identify Emotions

An article about helping kids manage emotions says,

Regulating emotions isn’t only about expressing emotions appropriately. The above article points out that there are 3 phases to teaching children to manage their emotions:

3 Phases of Emotional Regulation for Kids:

1. Teaching Children to Identify Emotions

2. Helping to Identify Triggers for Emotions

3. Teaching them to Manage Emotions on Their Own

Monster Feelings Activity

Our Monster Emotions activity gave our campers the opportunity to practice identifying their emotions by imagining them as monsters and then expressing their emotions by drawing their emotions monsters!

It was great to get a look at their Feelings Monster creations! This activity could be a fun way for you to start a discussion about feelings in your home.

Kids Mental Health Services

We provide Kids’ CBT Counselling in Kitchener , Waterloo, Brantford, and Oshweken. You can learn more about our counseling services for children and youth here .

Please Text: 226-792-8433 or Call: 519-445-1929 with questions or to book an appointment.

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Weather Feelings Activity – Child & Youth Mental Health Services

Tue, 08 Mar 2022 20:04:00 GMT

You can do this weather feelings activity with your child to help open up discussion about the importance of noticing and managing feelings.

Weather Feelings Activity

Step 1: Gather craft supplies

Supplies we used include:

• white paper
• pencil crayons
• glitter
• clear glue

Discussion: Emotions Change Like Weather

Here are some examples:

Sometimes the sun is high in the sky like happiness, sometimes there is a storm on the water creating big waves.

The ground can be like our calming tools but there can be different levels of sand dunes in the water where the ground shifts suddenly.

Storms can cause confusion, hurt, loneliness, etc. Storms in life could be anything from not getting something we want, to having someone we love die.

Emotions are important because they give us important information, but to control our emotions, we must pay attention, like looking into the sky, to be able to see what’s on the horizon.

Step 2: Create a Seaside Picture

Create your picture with what it feels like to you, with your feelings/emotions. Do whatever expresses you and how you feel your feelings.

Step 3: Apply Glue

Apply glue to your picture, wherever you’d like to add glitter.

Step 4: Add Glitter

Sprinkle the glitter over the glue.

Step 5: Shake Off Excess Glitter

As you work on this project, talk about feelings- how they’re like weather, and why it’s important to pay attention to them.

Child & Youth Mental Health Services Kitchener Waterloo, Cambridge, Brantford

We provide child & youth mental health services Kitchener Waterloo, Cambridge, Brantford, and Oshweken. You can learn more about our counseling services for children and youth here .

Please Text: 226-792-8433 or Call: 519-445-1929 with questions or to book an appointment.

Kids’ Camps

We do activities like this at our Kids’ Summer Wellness Camps which are coming up in July!
Learn more about our camps at these posts about our Girl Power and Boy Power therapeutic camps from last year.

To register or for more information on those camps, you can Text: 226-792-8433, Call: 519-445-1929, or Email: sixnations@qualiacounselling.com

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Circle of Support – Friends Family Tree

Wed, 02 Feb 2022 17:31:00 GMT

This Friends Family Tree activity can open up discussion with your kids about the circle of support they have in their life.

How to Make a Friends Family Tree

Step 1: Gather Craft Supplies

Supplies we used include:
• Coloured Paper
• Scissors
• Markers
• Glue Stick

You may also use:
• Paint
• Paint Brush

Step 2: Create A Tree

You can create your family friends tree with paint (make a paint handprint or paint a tree with a paint brush) or you can use coloured paper, scissors and glue like we did in these photos.

Step 3: Add Leaves

Glue on or draw leaves/hearts/other shapes to represent the family/friends/pets that are special to your child and write their names on the leaves

Step 4: Discuss the Circle of Support

Research has shown that support from family and friends is an important part of helping someone through mental illness and mental health challenges. There are many ways to contribute to a child (or adult)’s circle of support.

As you work on this project, talk about the people/pets your child included and why. Talk about feelings and emotions we have when we feel supported, loved & safe.

Discuss how we can know that we are feeling these things and help your child to see that they have a good circle of support around them.

Child & Youth Mental Health Services

We provide Kids’ CBT Counselling in Kitchener , Waterloo, Brantford, and Oshweken. You can learn more about our counseling services for children and youth here .

Please Text: 226-792-8433 or Call: 519-445-1929 with questions or to book an appointment.

Kids’ Camps

To register or for more information on those camps, you can Text: 226-792-8433, Call: 519-445-1929, or Email: sixnations@qualiacounselling.com

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4 Mental Health Activities for Adults

Mon, 10 Jan 2022 02:00:00 GMT

Here are 4 Mental Health Activities for Adults that were provided by Bell for their #BellLetsTalk initiative! Many of these activities will be great mental health activities for kids as well!

We’ve included a link to each activity on the blog where you can get your free download from Bell so you can download these activities and use them in your home for Let’s Talk Day 2022 on January 26th, or any time this month or into the future!

Chatterbox

The perfect way to get discussion flowing for Bell Let’s Talk Day! Folded like the old cootie catcher or fortune teller origami games you may remember from when you were a kid, the “Chatterbox” comes complete with conversation starters about mental health. Download link & details on the Chatterbox here .

Kindness Box

Print the template, fold the box, then use the prompts to write kind thoughts about yourself or the person you’re creating it for. A simple, guided activity to help you to show kindness to someone you know who needs it! Download link & details on the Kindness Box here .

Mandala Art

An excellent mindfulness colouring activity for most ages! Colouring is a great mindfulness activity for the whole family! Download link & details on the mandala art page here .

Self Care Bingo

Full of effective self-care activity ideas, this Self Care Bingo sheet is a great tool to help you try different ideas and see what works best for you! Try challenging yourself to see how many you can do within a month! Download link & details about the self care bingo sheet here .

Bell Let’s Talk Day

When is Bell Let’s Talk Day 2022?

Bell Let’s Talk Day is on January 26th this year.

What is Bell Let’s Talk Day?

It’s a great opportunity for us to help spread the word about mental health.

How Does Let’s Talk Day Work?

Bell will donate 5 cents to fund mental health initiatives every time you take one of the following small actions:

Twitter: Tweet or retweet using #BellLetsTalk or watch their official video

Facebook: Use their Facebook frame or watch their official video

Instagram: Watch their official video

YouTube: Watch their official video

We’ll be sharing more details and information on the Qualia Facebook Page as we get closer to that date and sharing more resources here on the blog. We hope you’ll tag us @qualiacbt on Instagram or Twitter when you post about #BellLetsTalk so we can see! (Or tag @Qualia Counselling Services on Facebook)

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DBT Skills Group

Tue, 12 Oct 2021 17:01:00 GMT

Join us for one of our DBT Skills Groups to learn skills for emotional regulation. We have 3 separate groups (one for youth and 2 for adults) coming up in January 2023.

Click the following links for details (time, locations, fees, etc.) or scroll down to the bottom of this post.

Adult DBT Group (Brantford)
Adult DBT Group (Waterloo)
Youth DBT Group (Waterloo)

What is DBT? (Some History)

In short, DBT stands for Dialectical Behaviour Therapy. But there is a lot more to learn about this therapeutic approach!

DBT was originally founded in the late 1970s by Marsha Linehan who was a suicide researcher at the time. Now a psychologist, Dr. Linehan reports being motivated to explore other ways to help people through their mental health crisis based on her own previous psychiatric hospitalization experience.

DBT is well known for treating borderline personality disorder but today it’s almost a faux pas to suggest that DBT is only used to treat this client population.

DBT is continuing to prove its effectiveness through rigorous clinical trials over the years. This therapeutic approach is still evolving to address a wide variety of mental health issues across a number of populations.

There is a plethora of research and clinical reports touting DBT as very effective in supporting clients identify and change negative thinking patterns and show them how to make healthier behavioural changes.

What does Dialectical Mean?

The term “dialectical” means “working with opposites”. DBT uses seemingly opposing strategies of ‘acceptance’ and ‘change’.

All DBT group therapy co-leaders will acknowledge this reality; that you are doing the best you can with what skills you have at this time. Yet, in order for you to move toward your personal goals, we will support you in becoming a ‘better’ version of yourself by introducing you to healthier options.

DBT involves developing four skill sets: two sets of acceptance-oriented skills and two sets of change-oriented skills. (But you’ll need to come group to learn what these are…)

Who is this DBT group for?

The Dialectical Behaviour Therapy (DBT) skills training group being offered through Qualia Counselling Services is focused on providing adults (18+) an opportunity to learn new strategies to cope better with emotional upset.

Group work provides a more vibrant learning environment and is less threatening to individuals as it validates the fact that others also struggle with similar issues.

Have you ever heard yourself asking the following questions…?

If no, congratulations – you’re quite fortunate! If so, this group can help you in the following ways:

How DBT Training Can Help:

Qualia requires completion of a thorough intake form as well as identifying the name of an ongoing support of a mental health professional over the duration of this group. This ensures you an opportunity to process and practice your newly acquired skills as well as provide you with familiar individual support not necessarily afforded in group therapy

What can I expect from this DBT group?

The Adult (18+) Emotion Regulation Skills Training Group is a closed group for only 12 participants*. Enrolment is a serious commitment as the duration of these classroom-like group sessions will be managed over two, 8-week segments. The content is dense but delivered in a warm and supportive capacity by professional co-leaders. Located at the Waterloo Medical Centre at 430 The Boardwalk, groups will be conducted in the 3rd Floor Conference Room. Parking is free, close to bus routes and the building is accessible.

Each session is conducted from 6:30pm – 8:30pm on Wednesdays commencing March 23, 2022 and run until July 6, 2022.

A critical element of all DBT skills training groups is the component of ‘homework’. As previously stated, there will be a lot of material being taught and reviewed. These weekly assignments fosters each persons ability to process and synthesize the lessons into real life situations in a timely manner.

There are 4 modules that all DBT skills training group consist of:

1)  Core Mindfulness Skills

2)  Emotion Regulation Skills

3)  Interpersonal Effectiveness Skills

4)  Distress Tolerance Skills

The initial session will review group rules and format. The group co-leaders alternate turns conducting mindfulness exercises at the start of every group, reviewing homework and teaching weekly content. Group participants will be provided with their own individual DBT binders and ongoing-instruction how to use the various handouts and worksheets. All you need to bring is an open mindset, a willingness to learn and a 16 week commitment to make positive change in your life.

At Qualia Counselling and Mental Health services , there is always a place for you. We are a team of compassionate individuals who believe you can see effective, lasting change in your life.

DBT Group for Youth

In this recent video, Thom & Saria discuss the new DBT Group for Youth & Parents.

Upcoming/Current Groups

Click for details on each group (or scroll down for posters)

Adult DBT Group (Brantford)
Adult DBT Group (Waterloo)
Youth DBT Group (Waterloo)

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Dealing with Family Conflict

Thu, 07 Oct 2021 15:08:00 GMT

Are you feeling family heart ache this Thanksgiving?
Are you dealing with family conflict?

This pandemic has given us some deep family hurts to hold and navigate this fall. As vaccinations role out and we take steps towards reopening we come face to face with differences of opinion everywhere. It is all over social media, the news, school communities and with friends, but perhaps the most difficult place is with our families.

Dealing with Family Conflict during a Pandemic

As a Couples and Families therapist, I have heard many examples of how disagreements around vaccinations, mask wearing, and indoor gatherings are coming to a head this fall season. For some, this is a time when we traditionally gather to celebrate Thanksgiving. Do you find that your heart is hurting as you navigate this this season? Is there a family member that you have had differences with? Is there someone that you have decided not to have contact with because of their pandemic response? We all feel the sting when our relationships are not what we want them to be. Here are some ideas to consider as you move through the season.

Notice and Validate feelings of loss without blame.

Sometimes when we are struggling with difficult feelings, we want someone to take responsibility for them. We think it will ease our feelings when we can understand who is at fault, but it rarely ever does. No one asked for this global pandemic and it may be helpful to assume we are all hurting from it. Noticing what feelings are coming up, validating them for yourself and responding with self-compassion can help us to feel soothed.

Use Both/And Statements.

Both/And Statements assume that two opposing things can be true at the same time and help from getting stuck in extremes and catastrophizing. “I love my family member and at times feel very hurt in our interactions.” Both of these things can be true at the same time and this helps to bring balance to our thoughts and feelings.

Make the bold assumption that everyone is doing their best this season.

The story that we tell ourselves about our family members has a big impact on how we feel. A story like “He is purposely being difficult” or “She is using this as an excuse to not see family” can add more hurt and painful conflict. Can we take a stance of respect and assume that others are making the best decision that they can for themselves during this difficult season? How can you challenge the stories that you are telling yourself about family members this fall?

Show care in ways that brings peace.

If you can’t gather with family in the way that you would like to don’t fall into the trap of all or nothing thinking. It doesn’t have to be a sit-down dinner with all the trimmings or nothing at all. Get creative and find ways to show care and gratitude for family in ways that you feel comfortable with. Instead of getting stuck in conflict consider a meaningful way to interact with family this fall.

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National Day for Truth and Reconciliation

Tue, 28 Sep 2021 17:10:00 GMT

This year will be the first National Day for Truth and Reconciliation. And like many firsts, it is a major moment in history.

Indigenous people across the country are celebrating another Truth and Reconciliation call to action being responded to — the National Day for Truth and Reconciliation being proclaimed!

National Day for Truth and Reconciliation

Falling on Sept. 30, the new national holiday was passed through Parliament in June, honouring the survivors, lost children and broken families of residential schools — and the continuing impact it has on past and present generations of Indigenous people and communities.

We hope it continues to strengthen reconciliation commitment, acknowledgment and actions on behalf of non-Indigenous Canadians across Canada. We hope others will join with us in remembering, commemorating and honouring our ancestors, lost children and generations.

How to Participate

Joining the public commemoration on Sept. 30 can be done in a number of ways, from attending local events to supporting organizations and causes, or following news reports and social media to learn about ways to get involved. Networks of families and friends, as well as companies and organizations, can all take part in the new commemorative holiday.

Qualia hosts Water Walks, which are part of Indigenous ceremonies for water purification and advocacy, and will be hosting a vigil on Sept. 28 at the former Mohawk Institute Residential School. This event will pay respect to residential school survivors, family and intergenerational survivors.

Qualia’s Commitment to Indigenous Past and Present

There are countless generations of Indigenous truth. Exploring these stories is a commitment that Qualia Counselling Services takes seriously, both at an organizational level and through its clinics that help improve patients’ well-being.

Truth and Reconciliation is a national conversation, and we hope one that’s happening in all sorts of organizations and companies and education and services.

Mental health issues in Indigenous communities can include historical trauma, post-traumatic stress disorder and grief, in addition to the depression, anxiety, hopelessness and suicidal ideation that may result from them, Fleming explains. These are some of the long-term impacts seen today after centuries of Indigenous trauma and the lingering effects of the residential school system — as well as current inequalities.

Truth and Reconciliation through Education & Awareness

Qualia maintains an educational partnership with Wilfrid Laurier University, increasing awareness about Indigenous people, cultures, history and the historical trauma that has created a “burden of illness” on members of these communities.

Any company or organization can make commitments to Truth and Reconciliation and its 94 calls to action , including consulting with teachers or trainers to set goals. Qualia can also provide consultation for organizations interested in learning and supporting the cause.

Learn more about mental health services and Qualia’s work with Indigenous communities at www.qualiacounselling.com/indigenous

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Gathering & Vigil – National Day for Truth and Reconciliation in Brantford

Mon, 20 Sep 2021 18:05:00 GMT

Qualia Counselling Services will be hosting a Vigil and Gathering to preemptively provide a supportive space to learn, grieve and connect on the grounds of the Woodland Cultural Centre. The event’s purpose is to prepare for the newly designated National Day of Truth and Reconciliation in Brantford, Ontario Canada.

Gathering and Vigil

Date: September 28, 2021

Time: 6 p.m. – 7 p.m.

Place: 184 Mohawk Street, Brantford.

The hour-long event will feature song, ceremony, and the voices of elders, survivors and intergenerational survivors, who will share their responses to the newly designated day. The outdoor event is limited to 100 in-person guests and will be live-streamed on Qualia’s social media platforms. Registration is required to attend in-person. You can register at this link .

Brantford’s Woodland Cultural Centure

The Woodland Cultural Centre is located on the grounds of the former Mohawk Institute Indian Residential School, which operated in Brantford, Ontario from 1828 to 1970. All guests attending in person or online will be invited to donate to the Woodland Cultural Centre’s Save the Evidence Campaign, which aims ensure that history is never forgotten while raising awareness and supporting the building restoration of the former residential school located at the premises.

National Day for Truth and Reconciliation

Charity Fleming, co-owner of Qualia Counselling Services and Anishinaabe Kwe and Wabauskang First Nation member, is acutely aware of lasting intergenerational impacts residential schools had on Indigenous people across Canada. Throughout her work, Fleming has heard that many people are at a loss as to how to respectfully make meaning of the newly created day. She has heard from Indigenous and non-Indigenous people who are eager to learn directly from survivors.

Between 1863 and 1996, over 150,000 Indigenous children were taken from their families and placed in Canada’s residential school system. Former Truth and Reconciliation Commission chair Murray Sinclair estimates that 6,000 Indigenous children died while attending the 139 schools.

“This is more than simply a federal holiday and wearing orange,” said Fleming.

Resources

Resources for best practices on how to engage in reflection for the National Day for Truth and Reconciliation on September 30 will be available at event and online.
Tickets and online streaming details for the event for the National Day for Truth and Reconciliation in Brantford event are available online.

For contributing donations to Qualia’s initiative for the Save the Evidence campaign, visit: https://www.canadahelps.org/en/dn/m/64824/donation . Qualia will match
donations up to $10,000.

For more information about Qualia’s Indigenous Counselling Services .

For media inquiries or questions related to the event, email Melissa Ireland at melissai@qualiacounselling.com

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Suicide Awareness Month – Prevention Strategies

Fri, 10 Sep 2021 16:42:00 GMT

In honour of World Suicide Prevention Day & Suicide Awareness Month, we want to take this opportunity to spread awareness and share some suicide prevention strategies.

It is part of our common humanity to experience dark days – days filled with more emotional pain than usual. We experience death, loss of: loved ones, health, jobs, and relationships. Sometimes this emotional pain becomes ongoing in our lives in the form of depression or ongoing grief and anxiety. Some days we may lose hope and it may seem easier to slide into the emotional pain than try to fight it. In these times suicide may seem like a good option.

Effects of Suicide

Family members who didn’t know their loved one was struggling, long lost friends who maybe wanted to connect or were too busy, work or school peers.

Many people don’t realize the intergenerational impacts even that suicide brings.

Warning Signs

The warning signs of suicide can often be missed. Suicide is very commonly associated with depression, with a risk as high as 20 times that than those without depression. Traumatic life events and chronic illness also contribute to an increased risk of about 40%. During Covid-19 pandemic, thoughts of suicide have been especially prevalent among those experiencing job loss, and the indigenous and LGBTQA+ groups.

Strategies that Save Lives

Change the Train of Thought

What we also know about suicide is that those thoughts of suicide, although strong and heavy in the moment, will pass. Like other trains of thought, thoughts of suicide can be redirected into paths of peace and hope instead.

Brief Cognitive Behaviour Therapy for Suicide Prevention, for example, shows a decrease in suicide attempts by about 70% over several years following treatment. What does this treatment focus on?

The Power of Thought

Our minds and stories we tell ourselves are powerful. Often those who struggle with thoughts of suicide have self stories of not being worthy, loved or good enough. Noticing, reflecting on and checking the truth of these thoughts is critical for recovery. Realizing and recognizing our thoughts are powerful are the first step towards changing them. Notice how your thoughts shape your feelings and interpretations and emotions.

Embrace Hope

Thinking of times you’ve done hard things before, times of success, times of accomplishment and perseverance helps to build hope.

Studies show hope building protects against thoughts of suicide and bolsters our mental and physical health.

Reasons to Live

Having gratitude and thinking about, visualizing and imagining our current, past and future reasons to live helps build hope and reminds us of the reasons not to die, but to live. To hold on, to fight for, to embrace your strength and push on.

Imagine the events in your future you don’t want to miss – graduations, weddings, trips, whatever you love and have loved even if not in your present life.

We are here to help you with mental health services in Brantford, Waterloo, Cambridge and Ohsweken.

For more information about Brief CBT for Suicide Prevention contact Qualia Counselling Services at 1-844-380-3228

For more information on suicide in Canada , visit suicideprevention.ca

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Boy Power Therapeutic Camp in Oshweken

Mon, 26 Jul 2021 20:18:00 GMT

Our Boy Power Therapeutic Camp is held in Oshweken every summer and is designed to foster confidence, assertiveness, teamwork, and to introduce tools to effectively combat bullying.

Defeat the Inner Bully!

The campers have been separated into three teams and have worked on building relationships in both their teams as well as with the other campers.

7 Teachings of the Elders

Campers separated into three teams and we used the seven teachings of the elders (an Ojibway teaching that is also universally accepted by all people). We can learn from all cultures!

These included love, respect, courage, honesty, wisdom, humility, and truth.

Expressing Emotions

The campers also discussed why it is important to show and express emotions in a healthy way. We listed as many emotions as the boys could come up with. We then talked about what being happy, sad, disgusted, guilty, shameful, fearful, and angry.

The boys learned that emotions, though they can be uncomfortable to feel, are important to help us understand the situations we are facing.

Follow this link for more information about how Qualia can help with Children’s Mental Health.

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Saugeen First Nation Donations

Mon, 19 Jul 2021 14:27:00 GMT

We were so pleased with the response to the call to the community for donations for the Saugeen First Nation! Qualia Counselling is passionate about providing first nations counselling services and indigenous counselling services locally and across Ontario.

Maawandoonan : Bring Them Together

Maawandoonan is an Ojibway word meaning “to bring them together”. We are happy to share a recent project that brought people together to help others in need!

While Ontario comes out of lockdown, some communities are still struggling and suffering from COVID-19 outbreaks, like Saugeen First Nation.

Spearheaded by Dufferin Circle we at Qualia had a beautiful opportunity to come together with many community partners and deliver nearly $16,000 in cash and gift card donations as well as a BUS load and more of donations to Saugeen First Nation.

Qualia, wanting to also feed the spirits of Saugeen community members sent nearly 100 traditional medicine / smudge kits to Saugeen First Nation, created by donations contributed by Tribal Trade . (see photo of kit below)

Community Support for Saugeen First Nation

Big donations in money, gift cards, food and diapers and volunteers, as well as what was lovingly called the Magic School Bus came from the Barrie & Kitchener Ontario Stakes of the Church of Jesus Christ of Latter-day Saints, The Parish of the Blue Mountains Anglican church, Martin Luther University College, LSPIRG Waterloo, Anishnabeg Outreach, and First Student Canada bus lines.

Saugeen First Nation’s dedicated team from Mini Bimaadsawin is delivering the grocery boxes daily to community members in need.

Thank you to everyone who donated, dropped items off, volunteered and made this quick turn around happen!!

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Girl Power Therapeutic Camp

Fri, 16 Jul 2021 20:24:00 GMT

The Girl Power Therapeutic Camp focuses on developing self esteem and resilience among the girls through story time, circle discussion and sharing, arts and crafts and team games.

This summer’s Girl Power Camp began with a welcome ceremony opening circle offered by Melissa who is an Annishinabe Woman. During her opening, Melissa shared with us her experiences of reclaiming culture and re-establishing meaningful roots of identity.

Self Confidence & Positive Affirmations

The girls created superhero t-shirts of themselves to represent how their inner strengths make them their own superhero. This introduced the concept of self-esteem. We frame self-esteem as our “inner critic” and our “inner coach” to discuss how self-esteem can be both positive and negative.

The concept of affirmations was also introduced, and the girls were encouraged to think of affirmations that best suit them.

Understanding Emotions & Empathy

Together we explored the different emotions we feel and where we feel them in our body. The girls are then given an art activity to reflect on their inner spirit and what makes them uniquely themselves.

We conclude the day by focusing on self-care so that we’re mindful to take care of and be kind to our minds, bodies, and spirits.

Mindfulness & Relaxation Skills

Walking Stick Decoration – a craft to show our spirits.

Sensory Bottles – Creation of sensory bottles to help our minds to relax and focus when we’re feeling overwhelmed. During this activity, we discussed the different feelings we might have- such as anger, fear, or nervousness. We learned our calming jars can help distract our minds and calm our thoughts, feelings, and bodily sensations.

Kindness & Gratitude

The girls are asked to reflect on what it means to be kind as well as to practice noticing kindness both within the camp and in their daily lives. The girls are also asked to reflect on what gratitude means to them and to list all of the things in their life they are grateful for.

Campers created gratitude trees to show the things they’re grateful for.

They also made thank you cards for acts of kindness and the group created a list of 50 Acts of Kindness for all the kind acts we notice each other do.

Positive plates were created to leave positive messages for one another.

These are just some of the activities that happen throughout the Girl Power camp week! There is lots of fun and learning to be had by all campers and we can’t wait to do it again next year!

Follow this link for more information about how Qualia can help with Children’s Mental Health.

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Saugeen First Nation Donations Needed

Tue, 13 Jul 2021 20:27:00 GMT

Qualia is working in partnership with the Dufferin County Cultural Response Resource Circle to organize delivering a food and supply truck to Saugeen First Nation on Friday, July 16.

Help Needed for Saugeen First Nation

Saugeen First Nation is in a state of emergency with Covid-19 highly impacting their small community.

They are asking for donations so they can deliver food and supply boxes to those in complete quarantine over the next several weeks.

Items Needed:

Specifically, the community has requested:

– non perishable food items
– gift cards for fresh foods the First Nation can deliver to these homes as needed.
– Gift cards to Zehrs and Foodland
– baby diapers different sizes, but size 3 the most
– baby wet wipes
– baby food in jars and pouches

Drop-off Locations

Qualia will be receiving ALL and ANY OF THE ABOVE DONATIONS DROPPED OFF at the following Qualia locations before Thursday, July 15 at 5pm

Qualia – Six Nations – Q6
40 Cao Lane,Ohsweken, ON

Qualia – Brantford – QB
58 Brant Ave, Suite 100,Brantford, ON,

Qualia – Waterloo – QW2
435 The Boardwalk, Medical Building 2, Suite 406,Waterloo, ON

Questions?

Please direct any questions to Melissa Ireland at 226-581-1213 or melissai@qualiacounselling.com

Miigwetch! Nya:weh! Marsi! Thanks!

Indigenous Counselling Services are an important part of what we do at Qualia. We are passionate about supporting our first nations and we actively work to support Truth & Reconciliation.

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How to Make Your Partner Feel Loved

Tue, 15 Jun 2021 18:55:00 GMT

Have you ever wondered how to make your partner feel loved? Sometimes it can be difficult to communicate your love or give attention to your partner in a way that they appreciate or recognize. Likewise, it can be difficult to get the attention or connection from your partner that you ‘re seeking.

Giving Attention

Did you know that giving attention to your partner is a very effective way of showing love?

When we stop what we are doing, turn towards our partner and give them our full attention we are telling them that they are important to us and we are interested in them.

Bids for Connection

Couples therapist, John Gottman tells us that there are many different ways that we ask for attention from our partner – he calls these ‘Bid for Connection.’

Gottman’s website says a bid is, “any attempt from one partner to another for attention, affirmation, affection, or any other positive connection” . In his research, Gottman has discovered that being aware of and responding to bids from our partner is so important for the health of our relationships.

Are you aware of your partner’s bids for connection?

Bids may look like…

Responding to Bids

Gottman goes on to say that there are three options for responding to bids. We can turn towards, turn away or reject a bid.

Turning towards means to see, acknowledge and respond to our partner with warmth and care.

Turning away means to miss the bid or ignore our partners attempt to connect with us.

Rejecting a bid is to respond rudely or put our partner down for reaching out.

This is a simple concept that once we are aware of we can build into our relationship to create positive points of connection and feelings of love.

Struggling to Respond to a Bid for Attention?

Sometimes different areas of interest or couples who have very different careers might miss turning towards a bid because they have no interest in the content or the topic of the bid.

Say, for example, your partner is an avid golfer and you have no interest in golf. You may find that you have a hard time giving your partner your attention when they make bids concerning golf.

Instead of focusing on the content of the bid (hearing the play by play of the game), try focusing on your partner’s experience of the game:

Focusing on your partner’s experience can be a way to keep genuine interest.

Ready to Make Your Partner Feel Loved?

How can you practice noticing and turning towards the bids that your partner makes? How will you make bids to your partner to create more points of connection throughout the day?

Here’s a great video from the Gottman Institute’s YouTube channel that further illustrates bids for connection:

For more blog posts on relationships, visit the Couples tab on our blog

or find details about our couples counselling in Southern Ontario on our Services page.

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Labeling Emotions

Mon, 03 May 2021 19:16:00 GMT

Labeling emotions as good or bad could be doing ourselves a disservice…

Feel Your Feelings

Did you know that we call our emotions ‘feelings’ because we feel them in our bodies? We might notice a tightness in our chest that tells us we are anxious or a rock in our stomach that tells us we are sad. One of our focuses in CBT is learning to notice how our emotions feel in our bodies and to use these body signals to help us understand our experience of something.

We experience a wide range of emotions. Oftentimes we label our feelings “good” or “bad.” Happy, excited, peaceful and content might be considered good feelings while anger, anxiety and sadness are considered bad.

Labeling Emotions

These labels can be unhelpful in how we relate to these emotions. We may feel pressure to move from the “bad” and get back to the “good. “ Often times we can become impatient with our “bad” feelings. We don’t like how they slow us down or make us feel unwell.

None of these things in and of themselves are bad for us, but they may become unhelpful if we rely on them to get us from the bad to the good too often!

What if instead of using the label “bad” for our feelings we consider them “difficult” or “uncomfortable.”

What if these feelings are there for a reason?

I wonder how we can listen and honour them instead of running away from them. I wonder if we can get curious about these feelings and what they might be trying to tell us?

Should We Eliminate “Bad Feelings”?

If I label these feelings as “bad”, my first response is to eliminate these feelings. If I work harder and faster could I make them go away? I consider what activities I might create for my kids to keep them busy – thinking that if I solve the problem these bad feelings will go away and I can get back to being happy. However, when I can pause and consider the impact of this I notice that I have actually added to my stress level by giving myself a new ‘to-do’ list.

Difficult Feelings

What if instead I label these feelings as “difficult” and allow them to be there? I can name them and notice where I am feeling them in my body. What if I get curious about why these feelings are there and what they might be telling me? Is it possible that these difficult feelings are a normal response to a difficult situation? Yes, it’s a normal response for a caring parent to worry about their children’s schooling and mental health. These feelings are reminding me to watch out for and protect my children this creates a feeling of gratitude for the feeling even though it is difficult. Taking time to notice our difficult feelings and the messages they bring are important to our mental health. This creates a space to honour these feelings and the things that they are teaching us.

A Poem About Feelings

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Children’s Mental Health Kitchener Waterloo

Fri, 16 Apr 2021 09:55:00 GMT

At Qualia we’re passionate about improving children’s mental health in Kitchener Waterloo, Brantford, Oshweken and surrounding areas! We know that courage and confidence, resilience and coping, happiness and joy. These expressions and skills can be taught, just like anything else.

Children and adolescents are in the perfect time of their lives to learn about themselves and understand their emotions. Qualia’s Waterloo clinic is specifically focused on child and youth programs, and youth services are also available in all three other clinics in Southern Ontario.

“They come out of these programs a lot happier, more confident, with less worries,” Fleming says. “They’re really equipped with the tools that they need for everyday struggles — the heightened anxiety right now — and for success in the future.”

Mental Health Services – Kitchener Waterloo

Our Waterloo clinic includes floor-to-ceiling whiteboards for kids and teens to express themselves fully with words, drawings and art. Clinicians are trained in Cognitive Behavioural Therapy (CBT) as well as play therapy, and have countless resources — including virtual games, treatment manuals and reward programs — geared toward younger learners.

Summer day camps are another engaging, social option for children, catering to each unique child. The Stress Busters camp, for instance, helps nervous children get creative with challenging their fears, while SuperFly works with hyper kids to gain better focus and impulse control. There are four other camps to choose from as well, with spaces still available for July — and camp is free for Indigenous kids.

We’ve really integrated working with youth into all of our clinics and we really love supporting children, adolescents and their families. We also train other clinicians — specifically to treat children and adolescents — through one of the most unique programs with Wilfrid Laurier University.”

Coping Skills for Kids

Learning the skills and tools to handle life’s challenges at a younger age is a major investment in a child’s future.

In childhood and adolescence, there are a lot of things that are out of a child’s control. There’s a lot of anxiety that surfaces that can later turn into more severe mental health problems as well, if left treated. It can turn into more severe anxiety, but also depression as an adult — as well as suicidal thinking, eating disorders.

Qualia clinicians can even work with caregivers instead of children, teaching CBT principles and illustrating how it helps kids. There are proven benefits even without youth in attendance.

There’s a number of studies that show caregivers and parents getting therapy to help their kids with anxiety problems can be up to 90 per cent effective.

Even simple and fun ideas, such as creating a Calm Down Corner at home, are effective for children during stressful times. The COVID-19 pandemic has created health anxiety for many children, as well as uncertainty about the future.

While working with children on mental wellbeing reduces risk later in adulthood, it also helps kids right now — enjoying school, understanding themselves, adapting socially.

We see kids happier, more relaxed, more able to concentrate on the things that are important for their development, like school and personal strength. We see increased courage when it comes to anxiety. It really is an increase in confidence and joy.

Happy kids means happy families. When a child is anxious or fearful, it often impacts the rest of the family — and relief is well within reach!

We spend a lot of time with children and adolescents. We have many resources — libraries of games, therapy techniques, resources that parents can take home. We are really innovative with it.

If you’d like more information about our children’s mental health services in Kitchener Waterloo, Brantford or Oshweken, please feel free to contact us to ask any questions you may have!

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Practice Makes Progress

Thu, 08 Apr 2021 17:36:00 GMT

We’ve come to the end of our FREE CBT series and we’re going to finish it out with the topic of practice makes progress. As you apply the skills you’ve learned in this series we want you to remember that this is a practice and that you will continue to get better at these skills as you apply them. There is a video and a free handout at the end of this post.

Practice Makes Perfect?

If you can picture a young child sitting at the piano, practicing toward progress (rather than perfection), that feels better to me.

We’re continually developing and moving toward our goals. Improvement in our lives is continuous, so the idea of progress feels more accurate.

When it comes to Cognitive Behaviour Therapy, it’s good to think of these techniques that we’re learning as skills that we can practice and become better at over time.

So this concept of “Practice Makes Progress” really applies here as well as to life in general.

Practice Makes Progress

The focus on practice makes progress not perfection affects us in several positive ways:

• let go of perfection

• think of it as an ongoing, evolving process

• generous & compassionate idea

• practice means we can keep trying, keep going, keep getting better (more accessible)

Life is a Process

Here are some ways we can apply this concept of “practicing”. When we do, we can see that there is a lot of practicing in life and that’s how we progress. For example:

• Doctors practice medicine

• Lawyers practice law

• Social Workers practice psychotherapy

Applied to Life in General:

• Balanced thinking

• Mindfulness

• Self Compassion

• Gratitude

• Self Care

Practice Makes Progress not Perfect

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

“Change Your Thoughts” – Free CBT Worksheet

Click this link to view in a new window & download: Change Your Thoughts Worksheet .

Practice Makes Progress CBT Handout

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Couples Connection

Mon, 29 Mar 2021 17:22:00 GMT

Let’s talk about how to build a closer couples connection.

How are you feeling about your most important relationships these days?

More specifically, how are you feeling about your marriage or couple relationship?

Are you feeling well connected to your partner, are you drifting or are you starting to feel more like roommates?

Relationship Seasons

Relationships can go through many different seasons and because of the pandemic this has been a huge season of change for all of us!

Do you find the pandemic drawing you together or pushing you apart?

Wherever you happen to be at this season, I would like to invite you to be more intentional about creating connection in your most important relationships!

How to Reconnect with Your Partner

Creating connections is something that we need to be intentional about. Maybe work, home and kids are squeezing out any couple time and we need to find a way to find a way to build some of that back in. If you are feeling disconnected from your partner you might find yourself wishing for a holiday or time away that would allow you to reconnect.

Consider the analogy of brushing your teeth. I think most people would agree that daily tooth care is important for our oral health. This is a habit that we create time for in our day. If we happen to miss a day or two we probably wouldn’t do any real damage, but if we dropped this daily habit for a longer period of time it would surely lead to problems!

Habits of Healthy Couples

Daily habits can also help maintain a connection with our partner in a similar way.

Gottman’s 6 hours to a better relationship can be a helpful resource to help you discover which daily habits might be helpful for your relationship.

Read over the list below and talk to your partner about how you might make time for these in the weeks ahead and notice if it changes how you feel about your relationship!

Click Here to go to Gottman’s website to download a free PDF version of 6 Hours to a Better Relationship.

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Cognitive Behaviour Modification

Wed, 24 Mar 2021 17:53:00 GMT

Let’s talk about cognitive behaviour modification- or how to change your behaviours- with a free CBT video & free downloadable thoughts worksheet to guide you!

In our last Free CBT video, we discussed how to change thoughts which is great preparation to today’s topic.

Behavioural Change Worksheet

The same notice-challenge-change process applies to behaviours as we discussed for changing thoughts. There is a thinking component to your behaviours, so it’s important to pay attention to your thoughts. You can use this free Change Your Thoughts worksheet and follow the video to try this. There are additional worksheets available on our free resources page .

In the video, Thom will walk you through a chart that can help you go through the process of recognizing the thoughts you’re having and how they contribute to your behaviour. This helps you to challenge the thoughts and come up with different thoughts that can help you to change your behaviour.

Cognitive Behaviour Modification – Free CBT Video

In the following video, we’ll get into more detail about cognitive behaviour modification, how to apply it, and how to assess the results from practicing this technique.

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

Qualia Counselling provides mental health services in Kitchener and Brantford and offers CBT treatment and cognitive behaviour therapy for anxiety. We are one of the few CBT training programs in Canada that are supported by an accredited university, our courses and workshops are highly regarded for their academic rigour, excellent instructors and clinical relevance. Learn more about our CBT training and certification !

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Stress Relief for Kids

Thu, 18 Mar 2021 15:30:00 GMT

This week we’re sharing a series of videos about recognizing different signs of stress and anxiety in your children and some ideas for how you can promote stress relief for kids. This is especially on our minds as this week was originally scheduled to be March Break here in Ontario, but Spring Break has been postponed to April in 2021.

With all of the added challenges of this pandemic, many children are experiencing an increase of stress. Let’s talk with 5 of Qualia’s clinicians about recognizing signs of stress in our children and different ways we can help them to relieve and process it!

Do your kids seem antsy? Are they fighting with each other a lot?

Thom and Sarah discuss some tips and ideas for helping kids to get that physical energy out in a healthy way and connect with each other in the process. This is good for our kids AND for us!

Are your kids bored or ummotivated? Are they complaining a lot?

Thom & Sarah discuss these and other signs to watch for in your kids and several creative solutions for balancing your day when you have more than one child at home during the day or in the evenings & weekends. This video includes some creative ideas for breaks, ways to “do” alone time at home, and the importance of sharing our own feelings with our kids.

Kids who have been in virtual school may be feeling lonely and missing people.

Thom & Sue discuss the challenges kids on the Oshweken reserve have been facing (these challenges also apply to any kids in Ontario who are doing virtual learning). After pointing out several concerns and signs to watch for, they discuss list of things to do to help lonely kids who miss their regular routine and tired parents who are wearing too many hats!

In this video, you’ll hear them reference a website with a list of ideas for indoor, active activities for kids. You can find that here !

Have your kids been at home for school since last March? Do they seem worn out and disconnected?

Thom & Pina continue the discussion about challenges for families living on the reserve. Pina shares a great tip to help overwhelmed kids make things more manageable. This “chunking” technique is great for adults too!

She has also shared some downloadable resources and a bingo game with activities that you can download: Kids Pandemic Resources and Bingo “Break” Card

Are your kids tired and cranky? Are they (and you!) missing a sense of control in your life with all of the pandemic restrictions?

Thom & Jenny discuss ways we can take charge of what we can control by mixing things up and adding some excitement to our days with the unexpected!

If you liked these tips, we think you’ll like our post about creating a calm corner for kids !

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2021 Summer Camp Details

Tue, 16 Mar 2021 21:08:00 GMT

Here are details about our 2021 summer camps for different ages:

This poster has been updated with dates:

2021 Summer Camp Details

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Change Your Thoughts – Worksheet

Tue, 16 Feb 2021 19:02:00 GMT

We recently discussed the importance of changing your thoughts in a video & blog post. Now here’s a worksheet that will show you how to change your thoughts!

Notice-Challenge-Change Process

This post is one in a series of posts that cover some of the basics of Cognitive Behavioural Therapy. If you’re finding this post first, you might like to review some of the previous posts in order to get a good understanding of the process leading up to this step. You can review all of our blog posts & handouts on the blog here .

If you prefer to catch up on this series of Free CBT tips and the Notice-Challenge-Change process by video, you can find our Free CBT Playlist on YouTube here ).

Using the Worksheet

This worksheet’s topic and process are covered more fully in a previous blog post here . In that post and video, Thom will walk you through examples of the worksheet in use with real life situations.

“Change Your Thoughts” – Free CBT Worksheet

Click this link to view in a new window & download: Change Your Thoughts Worksheet .

How to Change Your Thoughts Worksheet 1 of 2

[You can find more free handouts on our Free CBT Resources page!]

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Making Life Meaningful – Stay C.L.E.A.R.

Mon, 25 Jan 2021 08:47:00 GMT

Here are 5 simple practices for making life meaningful. You can use the C.L.E.A.R. acronym to help you remember to check each of them off each day!

When I heard the news that schools would be closed for three weeks in March 2019, I had NO idea what the coming weeks and months would bring.

What I did know was that I had 5 teenagers (4 of my own plus an international student from Italy) under one roof and we would have to come up with some clear expectations for a healthy routine in our day to day lives.

To survive the 21 day lockdown (and beyond!) I came up with the following acronym and posted it on our fridge with this note: “Stay C.L.E.A.R -Everyday!”

As the days turned into weeks and months, these simple practices have been SO helpful that I have shared it with many clients who are struggling with a sense of meaninglessness, disconnection and feeling “stuck.” It is my sincere hope that it will be helpful for you, too!

Making Life Meaningful by Staying C.L.E.A.R.

C.L.E.A.R is a quick way to remember to Connect, Learn, Exercise, Act of Kindness and Read, every day.

Connect.

Just in case we were not fully aware before COVID, we have certainly learned the significance of CONNECTION over the past year. This regular practice can include connecting with friends, family, neighbours and co-workers through text, phone calls, outdoor visits or zoom/facetime. We can also connect with others by writing a letter or email, dropping off a card or gift or simply saying hello to the clerk at the grocery store. ‘Connect’ practices also include connecting with yourself, taking time to notice how you are feeling, tuning into your physical sensations (are your clenching your jaw, are your shoulders tense) and taking time to connect to your breath to relax and re-set. Additionally, prayer and meditation can be an important ‘connect’ practice which brings you closer to God/Creator/Higher power.

Learn.

This practice can be as simple as learning the name of someone new or a new route to work, or as involved as learning a new language. It can be learning a new recipe or how to say “I love you” in another language. Watch a documentary or listen to a podcast. Look up a country you have never visited and decide whether you would like to travel there someday. Research about brain plasticity suggests that our brains can (and should) continue to develop and grow throughout our life span as we continue to learn new things. Learning is to our brain what exercise is to our bodies…

Exercise.

When I was at home all day with a newborn, a 2 year old and a 4 year old, I found myself struggling with post-partum blues (low energy, low mood and lack of motivation). My local gym was advertising reduced membership rates (which included childcare) and I decided that I would give it a shot. After several weeks of 30 minutes on the elliptical, I noticed a shift and I was relieved to discover that I felt better, more in-control and energetic. In his fast-paced and insightful YouTube video called 23 ½ hours (which has surpassed 6 million views now!) Dr Mike Evans describes the ‘prescription’ that is most effective for decreasing risk of diabetes, heart disease, insomnia, dementia and symptoms of depression and anxiety. Walking, running, weight training, rowing, biking, skating, hiking, yoga, online classes. 30 minutes (or more) of exercise, every day!

Act of Kindness.

Simply put, it feels good to make someone else feel good! This can be a simple act like sending a “I’m thinking of you today” text to a friend or buying a coffee for the person behind you in the drive-thru at Timmy’s. Try baking cookies for a neighbor or leaving a note in their mailbox. Shovel a neighbour’s driveway or call someone who lives alone to check in. A simple wave and hello to the person you pass on your walk could lift their spirit as well as yours.

Read.

Since the pandemic started, average TV watching-time has gone up significantly. Instead of picking up the remote when you’re feeling bored, pick up a book, listen to audible or read an article. Reading a story to someone in your house or on a zoom/facetime call is a way to connect as well! Designate a particular amount of time to read as a goal each day and get started!

This post was written by Niki, a clinician at Qualia.
Before she became a mental health professional she worked as a fitness coach and yoga teacher for adults and youth. She loves to talk to people about ways to promote wellness and health in mind, body and spirit. She is pictured above with her family (plus a beloved exchange student) in April, 2019.

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Mindfulness Colouring PDF

Fri, 15 Jan 2021 09:33:00 GMT

Here’s a free downloadable mindfulness colouring PDF file for you!

If you’re looking for fun mindfulness activities for children or families, this would be an easy one!
You’ve got markers or pencil crayons at home and everyone knows how to colour!

Click the download link at the end of this post to get your own page, provided by Bell for their Let’s Talk Initiative this year.

How is Colouring a Mindfulness Activity?

We’ve discussed the importance of living in the present in a previous post and explained that mindfulness can happen almost anywhere you go. It’s about being fully present in the moment- not thinking about the past or future. We have a free downloadable handout all about Mindfulness if you’d like to learn more!

Individual or Family Mindfulness Activity

Once you’ve downloaded the file, just open it up & print as many copies as you’d like! This would be a great relaxing activity to do as a family. You may find it’s an opportunity for casual conversation in a calm setting. This can also be an excellent way to spend some stress-free alone time. If you love to colour, you may want to print several copies for yourself and see what variations you can come up with! For more self care ideas, check out the free Self Care Bingo Activity post- it includes a whole list of self-care ideas for you!

Download Mindfulness Colouring PDF

Click Here to download your free mindfulness mandala colouring page from the Bell Let’s Talk toolkit.

Click Here for more mental health activity downloads for Bell Let’s Talk Day!

Bell Let’s Talk Day

Bell Let’s Talk Day is on January 28th this year. It’s an opportunity for us all to help spread the word about mental health. Bell will donate 5 cents to fund mental health initiatives every time you take one of the following small actions.

Twitter: Tweet or retweet using #BellLetsTalk or watch their official video

Facebook: Use their Facebook frame or watch their official video

Instagram: Watch their official video

YouTube: Watch their official video

We’ll be sharing more details and information on the Qualia Facebook Page as we get closer to that date and sharing more resources here on the blog.

The post Mindfulness Colouring PDF appeared first on Qualia Counselling .

Creating a Calm Down Corner At Home

Tue, 12 Jan 2021 15:28:00 GMT

We want to share some tips with you for creating a calm down corner at home. We know we’re not the only ones experiencing a strain in our home because of the last year of COVID Chaos!

A regular day with 2 working parents, 4 kids, a dog and 2 cats our house can be busy at best! Thankfully, we are both Cognitive Behavioural Therapists and make good use of our interventions. Our Calm Closet is an environmental intervention I have found to be a life saver for us! We decided to jump both feet in and make it an entire closet, but you can make a calm corner, or even a calm coping box or tool kit. Adapt it to work for you!

You can watch the vlog about our calm closet or keep reading for a list of items to use in your calm collection and clinical recommendations for how to make it work for you!

Creating A Calm Down Corner At Home

Here are some recommended items to use in your calm collection:

1. Calm Down Kit for Kids

I recommend the Calm Down Corner Bundle tools developed by WholeHearted School Counseling which you can purchase on Teachers Pay Teachers.

2. Soothing Items

For kids these can be certain fidget toys, sensory items like water bead items, soft blankets, a stuffy to hug, warm reading socks to put on, essential oils or diffuser.

3. Deep Breathing Reminders or Tools

We use breathing boards (found in the Calm Corner Bundle) and my kids love our expandable sphere ball that they mimic for an expanding breath in and deep breath out

4. Timers

If you want to recommend to your child a time to stay in the calm down area, timers are great so they can watch the sand and know the amount of time that has gone by

5. Journal / Writing Tools

Whether drawing, writing or colouring, it is important to encourage children to process their thoughts and feelings. A feeling / thought journal is great for this, and can be used to help with emotional expression and validation after they calm down

Calming Corner Ideas

A few clinical recommendations to ensure your calm collection works well:

1. Model Behaviour

Model to your children how to best use the calm coping tools you have. Show them to them, talk about times they might have to use these tools, and let them know when and how you will encourage them to use these tools (when you see them begin to get overwhelmed, frustrated, yelling, stomping, crying etc)

2. Share the Goal

Let your children know these tools are to help them feel happy and peaceful. If sending them to a calm corner or closet or area, let them know this is not a punishment this is to help them. You can let them know that punishments or consequences might follow if they don’t calm down and escalate into destructive behaviour (or whatever that scenario looks like for your child) but confirm communication about this (ex. I will remind you of consequences if you start throwing things)

3. Take Part!

Demonstrate you actually using the calm collection tools / area and encourage your children to tell you when you need to use it (respectfully). My children LOVE to helpfully suggest when I might need the calm closet. This helps normalize that everyone has moments of stress, frustration or unpleasant emotion that we need to regulate. It also demonstrates you are serious about using these tools and this isn’t a momentary change, but a designated way you want your household to embrace as a system for emotion regulation

4. Recognize Success

When children achieve a calm and happy state, talk about what led to their unpleasant emotion. Helping them develop emotional expression will provide lifelong benefits to health and mental health. It will also improve your relationship and their bond and connection to you.

I hope these items and suggestions improve your home and happiness. COVID-19 has impacted us all and now more than ever we need to show our children how to regulate difficult emotions.

Stay Calm, Calm Corner On!!

The post Creating a Calm Down Corner At Home appeared first on Qualia Counselling .

How to Change Your Thoughts – FREE CBT

Wed, 06 Jan 2021 23:35:00 GMT

Let’s talk about how to change your thoughts with a free CBT video to guide you!

Hopefully you’ve had a chance to practice what we discussed in the Challenging Thoughts vlog by downloading our Challenge Your Thoughts worksheet! If you remember that video, we called that whole process of challenging our thoughts, Cognitive Restructuring. Once you’ve tried

Aiming for Changed Thoughts

– Balanced, fair, helpful thinking

– Balance- not all negative ¬t all positive

– Take in the whole situation & base thoughts on that

Example of a Changed & Balanced Thought

Here’s a little template to try, for creating a new, changed, balanced thought:

It may be true that ________ and it is also true that ___________.

Situation: Let’s say you’re at work and you see a group of people talking quietly together.

Negative Thought: They’re talking about me

*Now is the time to use the process from the worksheet to Notice, Challenge, & Change your thoughts!

New Thought: It may be true that they’re talking about me, and it is also true that I have no idea what they were saying & they could be talking about a whole lot of other things.

How to Change Your Thoughts – Free CBT Video

In the following video, we’ll get into more detail about cognitive restructuring, how to apply it, and how to assess the results from practicing this technique. We really recommend that you take a pen to paper as you try this out and we hope this will help you to create a more balanced, restructured thought to help you feel better!

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post How to Change Your Thoughts – FREE CBT appeared first on Qualia Counselling .

3 Steps for Managing Holiday Stress in 2020

Thu, 10 Dec 2020 19:02:00 GMT

Have you ever heard the phrase, “Just because you have a cactus doesn’t mean you have to sit on it”? Let’s use that metaphor when it comes to managing holiday stress in 2020. Things like stress, a pandemic, and the holiday season are all unavoidable, so let’s talk about acceptance and how we can use it as a tool to handle the stresses we can’t avoid.

Pain vs. Suffering

The cactus metaphor from the start of this post is there to illustrate that just because you have something difficult in your life, doesn’t mean you have to suffer because of it.

Pain is the thing you’re experiencing; it could be physical or emotional pain. Suffering is the way you’re approaching it or experiencing it. This could be what you’re focusing on or how your life is being impacted.

The pain is sometimes unavoidable, but you get to decide how you react to it and whether you experience suffering. Going back to our metaphor, you can choose not to sit on the cactus!

Setting the Scene in 2020

This is December 10th, 2020. Here in Ontario, the pandemic is raging! We’re in Code Red for pandemic restrictions and things aren’t much better throughout the rest of the country. We’re also well into December- the holiday season and all of the pressures and stresses that come with it are here.

On top of the typical gifts, decorating, running around, busyness, and conversations with family about holiday plans, we’re navigating something completely new. The planning conversations are revolving around how to celebrate while in a pandemic.

3 Steps for Managing Holiday Stress in 2020 with Acceptance

1. Note It

– Name the “cactus” (What is the thing or the person that’s causing stress?)

– Note what it is about this “cactus” that you don’t like (What are you resisting and why?)

2. Feel It

– Recognize that you can’t change it

– Let yourself feel the sadness or grief

3. Live With It

– How can you alter your traditions?

– How can you get creative? What shifts can you make?

– Focus on gratitude for what IS good

Who knows, in the end, maybe that cactus turns into a “Christmas Cactus”!

The post 3 Steps for Managing Holiday Stress in 2020 appeared first on Qualia Counselling .

3 Powerful Winter Wellness Tips for Your Mental Health

Thu, 03 Dec 2020 18:14:00 GMT

Shorter days, colder weather, holiday stress — this time of year is among the hardest, even without a dangerous pandemic changing almost every aspect of our lives. Charity was recently quoted in an article sharing 3 Winter Wellness Tips that can improve your mental health. Check out her suggestions below:

Winter Wellness Tips for Cold Weather & Holiday Stress

Psychotherapist Charity Fleming expects a lot of people will be experiencing symptoms of depression, anxiety or grief this year. As co-owner of Qualia Counselling Services, which has four mental health clinics across Southern Ontario, she believes grief and loss will impact families of all kinds, whether they have lost family members, jobs or even just their normal way of life.

“This is the first Christmas — or first holiday season — since COVID-19 started,” Fleming says. “It’s just a really hard time for many people.”

Thankfully there are three powerful ways to improve your mental health, she says, supported by studies and proven to help both mind and body.

Mindfulness: Decluttering Your Thoughts

Many of our thoughts fall into two main categories: the past or the future. The problem with those patterns, Fleming says, is they impact our mental health.

“When you’re thinking in the past, and it’s a brooding type of ruminating — it will increase depression,” she says. “And when we’re thinking forward all the time, it’s can increase stress and anxiety.”

That’s why mindfulness has been proven to alleviate stress, boost the immune system and improve sleep. At its simplest, mindfulness is focusing on a moment, a sensory experience, and your breathing. Let other thoughts fall away as you focus on scenery outside a window, a holiday ornament, a flower or fragrant food.

“It’s making those things come alive, slowing our pace, and noticing things we don’t normally notice,” Fleming says. “It essentially strengthens neural pathways in your brain to help you draw upon those moments during times of stress, depression or other negative experiences.”

Fleming likens the exercise to “decluttering” the mind, or “pressing reset” on your thoughts. Free resources to practice mindfulness can be found on our Free Handouts & Worksheets page, in our blog posts, and on our YouTube Channel .

Expressive Writing: Experiencing through Words

You can spend as little as two minutes daily with pen and paper to lower your blood pressure and boost mood. Use a journal or even scraps of paper to write about anything — a memory, an emotion, or a description of something around you.

“Normally we’re just superficially processing,” Fleming says. “Writing is accessing that different part of the brain that is giving voice to something we are experiencing, or to our inner selves.”

The writing exercise comes from trauma research that showed, within days, improvements in happiness and health. Even if you throw out the paper afterward, the benefits are the same. Various studies — from trauma survivors to those living with chronic health conditions — showed benefits from regular practice.

“It’s like turning on a light in a different room of your mind”, Fleming says. And since the research came from studying post-traumatic growth, it may be particularly useful during a pandemic that has upended our lives.

Gratitude: A Win-Win

Researchers have studied hope, optimism, wealth — none of them compare to gratitude, for increasing happiness.

“It’s the No. 1 psychological predictor of happiness,” Fleming says.

How can you practice gratitude? Keep a daily gratitude journal, express thankfulness to your loved ones, write gratitude letters to people in your life, or just spend a few minutes each day listing what you’re grateful for.

Research shows you’ll have better sleep and heart health, and reduced stress and loneliness. At the same time, you’ll be improving your closest relationships — it’s a win-win scenario.

“We start taking people for granted — I often see it in relationships,” Fleming says. “I think that it takes vulnerability, which takes emotional courage, to express deep and heart felt gratitude to people that you see every day.”

Just as we are vigilant about our physical health during COVID-19, it’s increasingly critical to care for our mental wellbeing.

The post 3 Powerful Winter Wellness Tips for Your Mental Health appeared first on Qualia Counselling .

Challenge Your Thoughts (Free CBT Worksheet)

Mon, 30 Nov 2020 08:53:00 GMT

We created this “Challenge Your Thoughts” free CBT worksheet to help you practice challenging the thoughts you are noticing after our last post!

The Nature of Thoughts

In previous posts, we’ve discussed the Notice-Challenge-Change process. We discussed the importance of recognizing and naming a problem before it can be changed. Then we touched on the value of noticing our thoughts in order to start the process to change them. In our previous post , we shared a video that walked you through how to use the Challenge Your Thoughts Worksheet , so please refer back to that to help you use this worksheet effectively!

In the challenging phase we need to give ourselves permission to examine our thoughts and our behaviours and look at them with a bit of curiosity and interest. Remember, just because we think it
does not mean that it is true and there may be a better and more flexible way to think about something. In the same way, just because we are doing something and have done it that way for a long time, doesn’t mean that we have to keep doing it that way. We can get curious and challenge ourselves!

As you use the worksheet, you’ll ask yourself different questions about the thought you’re having and use those to practice challenging your thoughts.

“Challenge Your Thoughts” – Free CBT Worksheet

Click this link to view in a new window & download: Challenge Your Thoughts Worksheet .

[You can find more free handouts on our Free CBT Resources page!]

FREE CBT 8 Challenge Your Thoughts Worksheet

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Challenge Your Thoughts (Free CBT Worksheet) appeared first on Qualia Counselling .

Challenge Your Thoughts – Free CBT Vlog

Fri, 27 Nov 2020 15:51:00 GMT

Let’s talk about how to challenge your thoughts with a free CBT video to guide you!

Noticing & Challenging Thoughts for Change

Last week we talked about the nature of our thoughts so we’ll follow that up this week by challenging those thoughts!

In order to challenge your thoughts, you need to pull them into your awareness and then give yourself permission to question them. The next step is to be curious about them and to then challenge them, with the intention of changing them.

Challenge Your Thoughts – Free CBT Video

In the following video, we’ll walk you through the Challenge Your Thoughts Worksheet (which you can download for free along with more handouts & worksheets on our Free Resources Page ).

Some questions you might ask yourself about your thought:

– What makes me think this might be true?

– What makes me think this thought is not true or completely true?

– What’s the worst that could happen? What could I do then?

– What’s the best that could happen?

– What would I tell a friend (think of someone specific) if this happened to them?

– What’s another way to look at this?

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post Challenge Your Thoughts – Free CBT Vlog appeared first on Qualia Counselling .

The Nature of Thoughts (Free CBT Handout)

Mon, 16 Nov 2020 19:31:00 GMT

We created this “The Nature of Thoughts & Cognitive Distortions” free CBT handout to help you to learn more about your thoughts.

The Nature of Thoughts

We obviously have millions upon millions of thoughts whizzing through our brains throughout the day. Our thoughts are a part of everything whether we pay attention to them or not. Thoughts, or cognitions, can come in the forms of words, phrases, images, memories, intuitions, impulses, and our own self talk.

Our thoughts are –
·often unconscious or at least we don’t pay much attention to them
·believable – why wouldn’t we believe them they’re in our heads?!
·unexamined – we often don’t spent much time thinking about our thinking.
·Impact how we feel and what we do

Our brains are incredibly efficient and are really good at making short cuts and forming habits. This is because (very simply) neurons that fire together wire together. As we repeat thinking patters or behaviours neural networks are formed in our brains and are strengthened over time and through use. It probably took you a long time and a lot of concentration to back out of a parking spot for the first time. However, as you did it over and over you have to think about it less and less and you get quicker and quicker at doing it.

Cognitive Thinking Patterns

This same concept applies when it comes to cognitive or thinking patterns. If we repeatedly approach challenges in our lives thinking, “I’m capable and I can figure this out,” then those neural pathways will get strong and we’ll likely approach challenges with a sense of confidence. However, if we repeatedly approach challenges thinking, “I’m totally incompetent, I’m going to mess this us,” we’ll likely be left feeling anxious and deflated when we experience the tough parts of life. Neural networks or pathways, whether they are positive and helpful or negative and problematic strengthen over time.

CBT invites us to get curious and to start examining our negative behaviours and thinking patterns. We don’t have to take our thoughts at face value as we can test them, critique them, pull them apart and put them back together.

Cognitive Distortions

Thinking in negative ways or getting stuck in negative thinking patters is so common, especially when it comes to mental health challenges, that we actually have a name for it – Cognitive Distortions or Unhelpful Thinking Styles. Cognitive distortions are based on a thought or idea that might be partially true or could be true but then are distorted and become extreme. The free handout includes a list of some common Unhelpful Thinking Styles.

“The Nature of Thoughts” – Free CBT Handout

Click this link to view in a new window & download: The Nature of Thoughts & Cognitive Distortions .

[You can find more free handouts on our Free CBT Resources page!]

FREE CBT 7 Nature of Thoughts and Cog Distortions

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post The Nature of Thoughts (Free CBT Handout) appeared first on Qualia Counselling .

First Element of CBT: Notice!

Thu, 05 Nov 2020 17:31:00 GMT

The 3 basic elements of cognitive behavioral therapy are notice, challenge, and change. Today we’ll talk about the first element of CBT: Notice. Following along with our series of FREE CBT posts , today we’ll build on our last video on how to define the problem & set goals around it .

These videos are self-help style videos. If you feel unsafe, I recommend you call 911 or go to an emergency room. If you’re feeling overwhelming emotions but you’re still feeling safe, it may be time to call a therapist to get some help with that. These videos are designed for you to be able to do on your own, in situations that are less intense.

Along with each of those videos, we’ve provided free handouts and worksheets to walk you through the process. (You can find those handouts & others on our Free Handouts page)

The First Element of CBT: Notice!

The video walks you through questions you can ask yourself to gather more data about your problem. The free handout at the end of this post will give you a place to keep track of the things you’re noticing to help you to work through your problem.

FREE CBT Handout: Name It to Tame It!

Here’s the FREE Notice-Challenge-Change handout!

You can find more free Cognitive Behavioural Therapy (CBT) handouts on our Free CBT Resources page .

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post First Element of CBT: Notice! appeared first on Qualia Counselling .

Combating Trauma During COVID-19

Thu, 29 Oct 2020 15:07:00 GMT

2020 has been an interesting, challenging and even a traumatic year. Charity Fleming, a Cognitive Behaviour Therapist and co-owner of Qualia Counselling Services, has been using the psychological concept of Posttraumatic Growth to help people grow from their difficult experiences of COVID-19. Fleming has based this current work on her new and cutting-edge CBT for Trauma program which she is currently launching in partnership with Wilfrid Laurier University. This program aims to bring rigorous trauma and posttraumatic growth training to Canada.

“Not everyone has mental illness, but we all need to nurture our mental health and well-being” Fleming says. Fleming shares that Cognitive Behaviour Therapy (CBT) is much like personal training for our brain, as CBT enhances neuroplasticity and strengthens neural pathways all of which leads to increased mental flexibility, adaptability and well-being. “CBT is one of the most evidence-based strategies for psychological healing and growth; helping individuals to accomplish goals like decreasing anxiety, overcoming trauma, losing
weight, and even improving leadership skills.”

Working alongside Thomas Brown, Qualia’s other owner and founder, Brown and Fleming lead their staff in four mental health clinics and as instructors with Wilfrid Laurier to provide CBT treatment and teaching. “We’ve dedicated our professions and lives to advancing access to CBT in communities along the Grand and all the nation.” Due to COVID, Qualia has bolstered its capacity to offer its services both traditionally and virtually, making access to CBT flexible, accessible and safe.

Combating Trauma During COVID-19

Whether it’s COVID-19, supporting an anxious child, a clinical mental illness or a stressful job, life is challenging and even traumatic. Over the past 10 years Qualia has worked diligently through its innovative CBT programs, like Fleming’s new CBT for Trauma program, to help its clients and trainees to overcome life’s challenges, embrace opportunities for growth, and unlock their true potential.

(View article as it appeared in The Record, below. Or scroll past this view, to see the 2nd half of the article)

Combatting Trauma During COVID-19

Training to Meet the Need for Trauma-Focused Therapy

To treat unique needs across the country, a Canadian context matters. And that concept led to arguably most comprehensive CBT (cognitive behaviour therapy) for Trauma training in Canada.

“I recognized there’s a huge need for CBT for Trauma training, especially in the Canadian population,” says Charity Fleming, registered social worker, psychotherapist and co-owner of Qualia Counselling Services, which has four mental health clinics across Southern Ontario.

“Around 76 per cent of the Canadian population has experienced trauma, which is much higher than other countries,” she says, citing a startling figure: Canada was No. 1 of 24 countries for prevalence of traumatic experiences and PTSD symptoms.

Although trauma-focused CBT (TF-CBT) is considered “the gold standard” in the United States, Fleming says less than a handful of training opportunities existed for Canadian practitioners, and typically only two or three days in length.

“That’s really where [the program] came from — a response to those needs, and recognizing this is something a lot of people experience,” Fleming says.

Developed for a Canadian Context

Why are Canadian trauma figures so high? We have larger communities that are more likely to have experienced trauma, Fleming says — Indigenous, refugee and immigrant populations.

“I’m an Indigenous woman and I’ve worked in First Nations for a long time,” she says. “There’s a high prevalence of historical trauma, suicidality and other mental health problems, compounded from the history of colonialism.”

“We’re really committed to the Truth and Reconciliation Calls to Action,” she adds, “so part of the program is teaching the Canadian population about historical trauma within First Nations.”

As a complex condition that can affect anyone — from a refugee to first responder, a domestic abuse survivor to car accident victim — living with trauma can disrupt a person’s entire life. The potential effects of untreated trauma can be crippling, Fleming says: anxiety, depression, hypervigilance, dissociation, flashbacks, personality disorders, risktaking and revictimization, substance abuse, and suicidality.

Untreated trauma can even spread through families, generations and communities. It travels to children via changes in DNA; parents or caregivers with PTSD have increased risk of addictions and emotional issues; and children may be exposed to risky situations or develop their own psychological problems.

“We see trauma a lot in our clinics,” Fleming says, “and it can really impair people’s functioning.”

Highlights of the CBT-T (for Trauma) Training Course

The good news, Fleming says, is that CBT for trauma remains one of the most evidence-based and scientifically proven treatments for this complex issue. Neuroimaging and MRI scans have shown
improvements on the brain following intervention, and it was awarded the highest ranking of empirical support in a report sponsored by the U.S. Department of Justice.

This innovative CBT-T training program, in partnership with Wilfrid Laurier University, is “much more rigorous than anything else offered” in Canada, Fleming says. It spans over 12 weeks and totals 36 hours — by comparison, other training typically runs 12 to 18 hours.

“The second feature is that it’s very Canadian in context,” she says. “It’s teaching about historical trauma in Indigenous populations, about refugee trauma, and other traumas that are specific to Canada — and using Canadian statistics.”

The third standout feature is that training is geared toward both adults and children, while the TF-CBT training in the U.S. focuses on children.

“With such a high prevalence of trauma, my hope is that [mental health professionals] can be well trained and the clients that they’re seeing — people all over Canada — can recover from trauma,” Fleming says.

The last highlight of this CBT-T training program is about the next chapter in clients’ lives, she says — how recovery can actually lead to growth.

“There’s going to be a focus on post-traumatic growth, where people can identify how they’re heroes and cycle-breakers of their own life stories,” Fleming says. “They can rise above the difficulties they’ve encountered and even grow — become stronger, better, happier people because of the trauma, not just in spite of it.”

For more information about the training course, visit qualiacounselling.com. To register, visit Wilfrid Laurier University’s course site .

The post Combating Trauma During COVID-19 appeared first on Qualia Counselling .

Notice, Challenge, Change (Free CBT Handout)

Wed, 28 Oct 2020 16:28:00 GMT

We created this “Notice-Challenge-Change” free CBT handout to help you to observe a specific problem. As you gather information, you’ll notice patterns and new information. That will help you to gain insight into the problem. You can download your free handout at the end of the post!

Learn About the Problem

What do you need to learn about the problem?

– How often it happens?

– How intense it is?

– When it happens?

– Where it happens?

– What is going on when it happens?

– Etc.

Create a simple chart to track the information (there’s an example chart for you to use in the free handout download at the end of this post). You may need to adjust the headings to make it more applicable to your problem.

Notice & Learn

Notice the information and write it down in your chart for a week or two.

– What did you learn about the problem?

– What are the themes?

– What are the patterns?

– Could something change to make it better?

We hope this free handout helps to guide you through this process for a problem of your own!

“Notice-Challenge-Change” – Free CBT Handout

Click this link to view in a new window & download: Notice-Challenge-Change .

[You can find more free handouts on our Free CBT Resources page!]

FREE CBT 6 Notice-Challenge-Change

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Notice, Challenge, Change (Free CBT Handout) appeared first on Qualia Counselling .

Name It to Tame It! (Free CBT Handout)

Wed, 21 Oct 2020 09:07:00 GMT

We’ve created this “Name It to Tame It!” free CBT handout to help you to clarify and set goals around a specific problem. We’ll share the download link at the end of the post, but first let’s dive into the subject in this blog post!

You’ve Got to Name It to Tame It!

Start out by getting specific about the problem.

You might start out with a vague problem like, “I just can’t get motivated to do anything” or “everyone around me is horrible”. These are broad statements, so try asking yourself some questions about the specifics.

Other times, you may have a more specific issue in mind like, “I can’t concentrate at work” or “I yell at the kids more than I’d like”.

In either case, the more specific and defined you can be about the problem you want to work on, the better results you’ll get.

Clarifying Questions

Here are some examples of questions you can ask yourself to help clarify the problem or define it more specifically:

– What is the problem?

– What do I mean when I say…

– Does it happen all the time or just some of the time?

– Does it happen in all areas of my life or specific areas?

– Have there ever been times when I’ve been able to overcome the problem?

Set Goals

It’s important to set one or two goals. Sometimes the goal will be clear and sometimes you’ll need a little help with choosing an effective goal. Our “Name It to Tame It” vlog goes into some detail about setting S.M.A.R.T. goals. That may be helpful to you as you’re setting your goals and you can use our free handout (at the bottom of this post) to guide you through the process.

We think this 4 page printable PDF download will be a valuable tool for you as you work to apply CBT on your own. If you feel you would benefit from added guidance from one of our therapists, please feel free to reach out to us (our contact information is at the bottom of our blog & website).

“Name It to Tame It” – Free CBT Handout

Click this link to view in a new window & download: Name It to Tame It .

[You can find more free handouts on our Free CBT Resources page!]

Name It to Tame It

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Name It to Tame It! (Free CBT Handout) appeared first on Qualia Counselling .

Define the Problem & Set Goals – FREE CBT

Wed, 21 Oct 2020 01:05:00 GMT

Following along with our series of FREE CBT posts , today we’ll talk about how to define the problem & set goals around it so we can continue our self-help CBT work.

In previous posts, we’ve talked about the Cognitive Model in general. We’ve also focused in on how to apply the Cognitive Model to things like depression , anxiety , and stress . Along with each of those videos, we’ve provided free handouts and worksheets to walk you through the process. (You can find those handouts & others on our Free Handouts page)

Define the Problem & Set Goals

The video walks you through how to name your problem specifically.

You’ll probably need to ask yourself some questions about the problem to narrow it down and that’s why we’ve created a handout for you that walks you through some questions to ask yourself, and helps you to set goals to help you work on them. The handout is a worksheet with space for you to write your answers. It also has examples to give you an idea of the kind of responses and goals that can be helpful to you!

FREE CBT Handout: Name It to Tame It!

Here’s the FREE “Name It to Tame It” Handout !

You can find more free Cognitive Behavioural Therapy (CBT) handouts on our Free CBT Resources page .

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post Define the Problem & Set Goals – FREE CBT appeared first on Qualia Counselling .

Cognitive Model for Stress FREE CBT

Thu, 15 Oct 2020 16:51:00 GMT

In today’s post we’ll discuss the Cognitive Model for Stress. When you want to work on your mental health challenges, you need to understand the patterns and cycles you’re in to figure out what is perpetuating the problem and keeping it alive. This is the fourth in a series of FREE CBT vlogs we will be publishing, to help you with some self-help Cognitive Behavioural Therapy.

We recently shared several posts about the Cognitive Model in general, and today’s video will get more specific by focusing in on stress:

The Cognitive Model for Stress – FREE CBT

Applying the Cognitive Model of Stress

In the video above, we look at Stress and how the Cognitive Model can help to analyze the thoughts, feelings, and behaviours that can come with it.

FREE CBT Handout: Cognitive Model for Stress

We also have a FREE Handout available for download about the Cognitive Model for Stress . It comes with an example as well as a worksheet for you to fill out with your own specific experiences.

You can find more free Cognitive Behavioural Therapy (CBT) handouts on our Free CBT Resources page .

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post Cognitive Model for Stress FREE CBT appeared first on Qualia Counselling .

Cognitive Model for Stress (Free Handout)

Thu, 01 Oct 2020 14:00:00 GMT

We’ve created a free Cognitive Model for Stress PDF handout for you! We’ll share the download link at the end of the post, but first let’s dive into the subject in this blog post!

What is CBT?

In previous blog posts we’ve covered what Cognitive Behavioural Therapy (CBT) is, along with free handouts and worksheets on:

The Cognitive Model

Cognitive Model for Anxiety Handout

Cognitive Model for Depression Handout

We also shared Vlogs about the following:

The Cognitive Model (explains the 5 Factor Model with examples of how to apply it)

Cognitive Model for Anxiety (walks through an example)

The Cognitive Model for Depression

The Cognitive Model for Stress

Today’s free printable PDF handout focuses in specifically on how to use the cognitive model during stressful times. This first page of the handout lays out what types of things should go in each category of the model. The second page provides a blank copy of the model for you to use as a worksheet. You can fill the worksheet in with your own experiences, to see how to apply the model in your own life.

We think this will be a valuable tool for you as you work to apply CBT on your own. If you feel you would benefit from added guidance from one of our therapists, please feel free to reach out to us (our contact information is at the bottom of our blog & website).

FREE Handout

Click this link to view in a new window & download: Cognitive Model for Stress .

[You can find more free handouts on our Free CBT Resources page!]

Cognitive Model for Stress Free Handout

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Cognitive Model for Stress (Free Handout) appeared first on Qualia Counselling .

Cognitive Model for Depression – FREE CBT

Wed, 23 Sep 2020 08:11:00 GMT

In today’s post we’ll discuss the Cognitive Model for Depression. In order to begin making changes to your mental health or mental health challenges, you want to try to understand what’s going on. We’ll take a look at the patterns and work to understand what’s perpetuating the mental health challenge. This is the third in a series of FREE CBT vlogs we will be publishing, to help you with some self-help Cognitive Behavioural Therapy.

These videos are meant to be self-help style videos. If you feel unsafe, I recommend you call 911 or go to an emergency room. If you’re feeling overwhelming emotions but you’re still feeling safe, it may be time to call a therapist to get some help with that. These videos are designed for you to be able to do on your own, in situations that are less intense.

We recently shared several posts about the Cognitive Model in general, and today’s video will get more specific by zoning in on depression:

The Cognitive Model for Depression – FREE CBT

Applying the Cognitive Model of Depression

In the video above, we take a look at the Depression and how we can use the Cognitive Model to analyze the thoughts, feelings, and behaviours that can come with it.

FREE CBT Handout: Cognitive Model for Depression

We also have a FREE Handout available for download about the Cognitive Model for Depression . It comes with an example as well as a worksheet for you to fill out with your own specific experiences.

You can find more free Cognitive Behavioural Therapy (CBT) handouts on our Free CBT Resources page .

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post Cognitive Model for Depression – FREE CBT appeared first on Qualia Counselling .

Cognitive Model for Depression (Free Handout)

Tue, 15 Sep 2020 14:55:00 GMT

We’ve created a free Cognitive Model for Depression PDF handout for you! We’ll share the download link at the end of the post, but first let’s dive into the subject in this blog post!

What is CBT?

In a previous blog post we explained what Cognitive Behavioural Therapy (CBT) is. We also shared a free handout on the Cognitive Model . To help you to further understand the model, we created a video blog about the Cognitive Model which goes into detail about the 5 Factor Model. This video includes examples that show you how to apply the model in your own life.

In addition to those posts, we’ve added a handout on The Cognitive Model for Anxiety and a video with example of How to Apply the Cognitive Model for Anxiety . Today we’ll share a similar handout that focuses on Depression.

The Cognitive Model for Depression

Today’s free printable PDF handout focuses in specifically on how to use the cognitive model for depression. This first page of the handout lays out what types of things should go in each category of the model. The second page provides a blank copy of the model for you to use as a worksheet. You can fill the worksheet in with your own experiences, to see how to apply the model for depression in your own life.

Cognitive Model for Depression – FREE Handout

Click this link to view in a new window & download: Cognitive Model for Depression .

[You can find more free handouts on our Free CBT Resources page!]

Cognitive Model for Depression Free CBT

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Cognitive Model for Depression (Free Handout) appeared first on Qualia Counselling .

Cognitive Model for Anxiety – FREE CBT

Tue, 08 Sep 2020 20:03:00 GMT

When you want to make changes to your mental health or mental health challenges, one of the first things you need to do is understand your patterns and what’s perpetuating the challenge, so you can start to figure out where to intervene or make changes. In today’s post we’ll discuss the Cognitive Model for Anxiety. This is the second in a series of FREE CBT vlogs we will be publishing, to help you with some self-help Cognitive Behavioural Therapy.

We recently shared several posts about the Cognitive Model in general, and today’s video will get more specific by zoning in on anxiety:

The Cognitive Model for Anxiety – FREE CBT

Applying the Cognitive Model of Anxiety

In the video above, we take a look at the Anxiety and how we can use the Cognitive Model to analyze the thoughts, feelings, and behaviours that can come with it. Thom demonstrates how these can work together to become a self-perpetuating cycle and how you can break that cycle.

FREE CBT Handout: Cognitive Model for Anxiety

We also have a FREE Handout available for download about the Cognitive Model for Anxiety . It comes with an example as well as a worksheet for you to fill out with your own specific experiences.

You can find more free Cognitive Behavioural Therapy (CBT) handouts on our Free CBT Resources page .

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post Cognitive Model for Anxiety – FREE CBT appeared first on Qualia Counselling .

Cognitive Model for Anxiety (Free Handout)

Thu, 03 Sep 2020 23:08:00 GMT

We’ve created a free Cognitive Model for Anxiety PDF handout for you! We’ll share the download link at the end of the post, but first let’s dive into it the subject in this blog post!

What is CBT?

In previous blog posts we’ve explained what Cognitive Behavioural Therapy (CBT) is. We’ve also shared a free handout all about the Cognitive Model . To help you to further understand the model, we also created a video blog about the Cognitive Model. The video goes into detail about the 5 Factor Model with examples that show you how to apply it in your own life!

The Cognitive Model for Anxiety

Today we’re sharing another free printable PDF handout that focuses in specifically on how to use the cognitive model for anxiety. This handout lays out what types of things should go in each category of the model. The second page provides a blank copy of the model for you to use as a worksheet. You can fill the worksheet in with your own experiences, to see how to apply the model for anxiety in your own life.

Cognitive Model for Anxiety – FREE Handout

Click this link to view in a new window & download: Cognitive Model for Anxiety .

[You can find more free handouts on our Free CBT Resources page!]

FREE CBT 2 Cog Mod Anxiety

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Cognitive Model for Anxiety (Free Handout) appeared first on Qualia Counselling .

FREE Cognitive Model PDF Handout

Thu, 27 Aug 2020 15:59:00 GMT

To go along with our vlog about the Cognitive Model , we’ve created a free Cognitive Model PDF handout for you! We’ll share the download link at the end of the post, but first let’s dive into it the subject in this blog post!

What is CBT?

Cognitive Behavioural Therapy (CBT) is based on the idea that our thoughts are behind what we feel. And that it is also our thoughts that will cause us to act in a certain way and for our bodies to respond in a certain way.

We are constantly having experiences and our brain is doing its best to make sense of what is going on, it’s looking for meaning and telling stories about what is happening.

According to this theory, it is not an experience or situation itself that makes us feel a certain way, but rather, it’s our interpretation of the situation (or the story we tell ourselves) that leads to our emotions, behaviours and physical responses.

Example Application of The Cognitive Model

For example, imagine that you wave at a friend that you see across the street and that the friend does not wave back. What could you tell yourself about this, what story or meaning could you come to?

1. You could think – “That person is such a jerk, they ignored me!” This would likely lead you to feeling angry, maybe sending off a rude text to the friend and your body feeling tense and tight.

2. Another thought you could have is – “I’m such a loser, no one likes me or even waves at me.” This may lead you to feeling sad, going home and sitting on the couch and your body feeling heavy and slow.

3. Another thought you could have is – “That friend must have been really distracted and probably didn’t see me wave. I’ll text them later to say hi.” This would likely make you fee neutral if not a bit positive, you’d likely go on with your day and your body would remain calm

Cognitive Therapy invites us to examine our thoughts and behaviours in order to arrive a helpful, balanced and flexible thinking.

Your Free Cognitive Model PDF Handout

Click this link to view in a new window & download: The Cognitive Model .

[You can find more free handouts on our Free CBT Resources page!]

FREE CBT Cognitive Model PDF

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post FREE Cognitive Model PDF Handout appeared first on Qualia Counselling .

Recruitment

Wed, 26 Aug 2020 17:48:00 GMT

Clinical Social Workers and Psychotherapists

We are currently seeking Social Workers to join our Qualia Community. Due to our steady and progressive growth, we have several opportunities available to work at our clinics, supporting children, adults, couples, and families in our communities.

Qualia Counselling Services is a Cognitive Behaviour psychotherapy, coaching, and training practice with five clinics in Waterloo, Cambridge, Six Nations & Brantford. We also have a rigorous teaching and training program that provides training online, in Kitchener and across Canada.

We are committed to providing premium mental health services, offering what we consider to be a gold standard of psychotherapeutic care. We staff approximately 80 individuals company-wide.

We operate from values of Professional Excellence, Authentic Community, Strength of Character, Alleviation of Suffering & Anti Oppressive Practice. We are committed to serving a variety of populations including priority populations like Children & Youth, Indigenous, Refugees, and LGBTQ Populations.

Qualia is an equal opportunity employer. If you require assistance through any part of the recruitment process, please let us know and we will be pleased to facilitate that for you.

We engage in indigenous staff recruitment to especially work in our First Nations sites. We encourage you to apply and identify (if you are comfortable) by stating the First Nation or indigenous group you belong to if this applies.

Interested in joining the Qualia Team? Send your resume and cover letter to: careers@qualiacounselling.com

The post Recruitment appeared first on Qualia Counselling .

5 Factor Model (Cognitive Model) – FREE CBT

Thu, 20 Aug 2020 16:46:00 GMT

When it comes to understanding and using Cognitive Behavioural Therapy, the place to start is understanding the Cognitive Model, also known as the 5 Factor Model. This is the first in a series of FREE CBT vlogs we will be publishing, to help you with some self-help CBT. Of course, in some cases you will want to get in touch with a professional therapist for more assistance, and we are happy to help you out with that!

In the following video, we’ll take a look at the 5 Factor Model, and walk you through it:

The Cognitive Model – FREE CBT

Applying the 5 Factor Model

In the video above, we take a look at the 5 Factor Model and how we can use it in a regular moment of the day. It helps us to see how our thoughts can affect our moods & emotions. We can also see how our feelings then influence our behaviours and reactions to a situation. We can see how the same situation can result in very different outcomes, depending on the choices we make in regards to our thoughts about it!

*This video is part of a FREE CBT Resources Series on our YouTube channel

and one of many video blogs on our website!*

The post 5 Factor Model (Cognitive Model) – FREE CBT appeared first on Qualia Counselling .

Find Your Triggers for Anxiety

Mon, 17 Aug 2020 16:20:00 GMT

If you can find your triggers for anxiety, you can find ways to manage it! Let’s see if we can help you…

Anxiety is About the Future

Anxiety is based in the future. We may feel anxious RIGHT NOW but the true fear is based in the future! It’s about what could happen.

When you think about your anxious thoughts, most of them probably start with, “What if…”. During the early days of the pandemic, some of these may have looked like:

What if I get laid off from work?

What if I can’t pay my bills?

What if my kids don’t return to school until September?

For many people, the thought is the tip-of-the-iceberg, and doesn’t get into what is truly making us anxious. So let’s get below the surface.

Find Your Triggers for Anxiety

Here’s a technique to uncover our fears and fantasies that trigger our anxiety:

1. Write down your anxious thoughts and choose one to focus on.

Suppose Your Worst Fear is True…

2. With the thought you decided to focus on, ask yourself:

“What if this was true?”

“What is the worst thing that could happen?”

“What am I the most afraid of?”

A new fantasy or thought will pop into your head.

3. Write down the new fantasy or thought below, or beside, the previous one.

4. At each level, draw an arrow after each thought. For example:

What if I get laid off –> Then I would not be getting paid –> I could not pay my bills –> my utilities may be shut off or I could get evicted –> etc.

5. Stop when you have struck a chord- you will know when you’ve hit it. This is the core fear!

This technique is used to expose the fear, but being aware is often not enough, ultimately we have to face it. We can help you with that, too!

Your Free Handout

Click this link to view in a new window & download: What If .

[You can find more free handouts on our Free CBT Resources page!]

What If

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Find Your Triggers for Anxiety appeared first on Qualia Counselling .

Stop Focusing on the Outcome

Mon, 10 Aug 2020 17:05:00 GMT

Have you ever had a goal where you work hard and diligently to meet the goal – to only be disappointed when the outcome did not come the way you wanted it? Stop focusing on the outcome!

When I think about goals and processes, I often think about sports. You’re an athlete and you train, practice, diet, and sacrifice to reach your goal. However, after all your work, you do not win the tournaments. Does this mean that all the work was useless?

Not at all!

It’s About the Process!

Sometimes we become so focused on the outcome that we disregard the process – but the outcome is often beyond our control.

If you thought about an exam, much of the outcome is out of your control. You do not control the questions the teacher puts on the exam; the mood of the teacher when they are marking your specific exam; or how the teacher sets the curve based on how the rest of the class does. These factors are not in your control.

The process, however, is within your control. You can do all the homework, attend every class, ask the teacher questions about anything you do not understand. This is within your control.

Stop Focusing on the Outcome to See the Value!

Regardless of the outcome, you can give yourself a A+ for the process.

The same applies to sports – you may not win the tournament (which is often out of our control), but you can grade yourself on the process, which you do have control about.

This tweak in perspective can provide new insight, compassion, and determination. It shows that the work we do is worth it because we did what we could – what we had control of – and the rest is out of our hands.

Try it out – look at the process rather than the outcome, and you will begin to see that perhaps we need to invest more in the process or we can conclude that we get an A+ on the process whether we got the outcome we wanted or not.

Your Free Handout

Click this link to view in a new window & download: Process or Outcome .

[You can find more free handouts on our Free CBT Resources page!]

Process or Outcome

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Stop Focusing on the Outcome appeared first on Qualia Counselling .

Living in the Present

Fri, 31 Jul 2020 16:02:00 GMT

Are you living in the present? Mindfulness is about being present. Sometimes we can get stuck in the past, thinking about what could or should have been. Sometimes we can get stuck in the future, and we think about all the things we need to get done or we worry about what the future holds. How often do we truly live in the present?

How Can I “Do” Mindfulness?

Mindfulness can occur almost anywhere we go. It can happen when we are alone, with others, at home, in public. Here are a few recommendations to begin your mindfulness journey:

1. When you’re taking a shower, where you are?

Are you in the shower or is your mind somewhere else? Feel the warm water hitting your body. Feel the streams of water running off your body. Listen to the sound of the water hitting you and landing on the floor. NOTICE NOTICE NOTICE – it brings you to the present.

2. Breathe.

We do it all the time, but how often do we notice it? Fill your lungs with a quarter amount of air (imagine filling the bottom of your lungs only) and breathing out smoothly. Do this a few times. REMEMBER – notice the breath going in your lungs and out your lungs.

3. Start to notice your toes.

If you get a chance to sit down during the day or when you lie in bed, notice your toes. Start to think about your right foot’s toes and scrunch them up for 3 seconds, and then release. Do the same for the left foot’s toes. Then do it for your buttock – scrunch the right cheek for 3 seconds and release – then the left cheek. Now move to your hands – close fingers into making a fist and squeeze for 3 seconds then release – do the same for the left hand.

Do you notice anything? I hope you were able to forget about the past and future, but you were in the now – you focussed on the water, breathing, or our body limbs. Noticing sensations that the activities gave you, where in your body you felt it, and how they felt. This is being present!

Do you notice anything? I hope you were able to forget about the past and future, but you were in the now – you focussed on the water, breathing, or our body limbs. Noticing sensations that the activities gave you, where in your body you felt it, and how they felt. This is being present!

Your Free Handout

Click this link to view in a new window & download: Mindfulness – Living in the Present .

[You can find more free handouts on our Free CBT Resources page!]

Mindfulness Handout – Living in the Present

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Living in the Present appeared first on Qualia Counselling .

Reward Yourself for Accomplishments!

Tue, 28 Jul 2020 22:28:00 GMT

How often do you bother to take the time to reward yourself for your accomplishments?

It’s common to think of the reward system we tend to use with kids. They get a lolly pop or a sticker. Sometimes we discredit how powerful those things are! We think, “I don’t need that- I’m an adult.” but rewarding yourself for an accomplishment is really important!

Quick Tip Video: Reward Yourself!

Reward Yourself for Accomplishments!

Whether the accomplishment is big or small, settle into a moment and celebrate the fact that you accomplished something- be proud of yourself because you deserve it!

Maybe it’s something small and simple that you’ve accomplished today (like making your bed or washing the floor). For small things, you might just pat yourself on the back. When it’s a bigger accomplishment- the type that comes around less frequently, maybe you’ll go out for dinner or have a party to celebrate!

Try noticing your accomplishments this week and give yourself credit- celebrate!

*This video is part of a Quick Tips for Mental Health Series on our YouTube channel

and one of many video blogs on our website!*

The post Reward Yourself for Accomplishments! appeared first on Qualia Counselling .

How NOT to Misinterpret Texts

Fri, 24 Jul 2020 15:50:00 GMT

You’re constantly taking in information but your mind doesn’t always interpret it correctly- here’s now NOT to misinterpret texts!

Am I Seeing This Clearly?

Have you ever gotten a text message from someone that simply states “k” or “fine” – and wonder to yourself, “What does that mean? Are the really OK? Are they mad at me? Did I forget to do something?” You feel like you’re shooting in the dark trying to figure out what this pesky single-letter (or four-letters for “fine”) could possibly mean. This can often lead us to feeling worried, confused, and frustrated.

It all comes down to Interpretation

How NOT to Misinterpret Texts

The above example of getting a text message with the words “k” or “fine” can have so many interpretations. We seemingly become a detective trying to investigate and determine what the most likely interpretation may be. How can we know? Here are a few tips:

1. Notice multiple possible interpretations.

Noticing and being self-aware can benefit our lives greatly by just recognizing that maybe we do not have the right interpretation or there could be another way of seeing something – this saves us time, energy, and frustration.

2. Get the thoughts out of your head.

Write down the thoughts that come to your mind when you run into a situation that makes you worried/angry/sad/ etc. Once we write them down, we begin seeing things down more clearly.

3. Introduce other thoughts that may apply.

If I got a text saying “ok”. I may be thinking “They are mad at me”. But what could another thought be? Perhaps “Maybe they are actually ok.”

4. Evaluate how that new thought makes you feel and how it would change your actions

If the thought was “Maybe they are ok” then perhaps we would feel “normal” (whatever that means), and maybe we would simply go about our day.

Our thoughts truly impact how we feel, and sometimes our thoughts may not always be as true as we think they are. So next time you notice yourself getting anxious, upset, sad, etc – take time to write down the thoughts and ask yourself if there is another interpretation to the situation – you may just notice it changes your entire day by feeling better.

Your Free Handout

Click this link to view in a new window & download: Misinterpreting Texts .

[You can find more free handouts on our Free CBT Resources page!]

Text Misinterpretation

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post How NOT to Misinterpret Texts appeared first on Qualia Counselling .

An Easy Way to Stop Procrastinating

Tue, 14 Jul 2020 21:33:00 GMT

Have you ever wished for an easy way to stop procrastinating?

Most of us encounter procrastination at some point in our lives. Whether we’re procrastinating doing smaller tasks like mowing the lawn or getting the laundry done or bigger things like our taxes or handing in a report at work, procrastination can really impact our lives in a negative way.

Sometimes procrastination needs some work in talking with a therapist to figure out what’s going on, but today I want to talk about a quick tip to manage procrastination that you can do on your own.

Quick Tip Video: An Easy Way to Stop Procrastinating

Start With the First Step!

1. Think about the first step in the job you need to do. Define the first step.

2. Plan for how to do the first step.

3. Go out and do it!

Oftentimes, getting the first step done will help the 2nd step to fall into place and before you know it, you’ve got some great momentum going! Just planning for the first step can help the task to feel less overwhelming, too.

Try getting started on one part of the job and see if it helps you to move past that block that’s causing you to procrastinate!

Give this a try this week!

*This video is part of a Quick Tips for Mental Health Series on our YouTube channel

and one of many video blogs on our website!*

The post An Easy Way to Stop Procrastinating appeared first on Qualia Counselling .

Optimize Your Screen Time!

Wed, 08 Jul 2020 16:21:00 GMT

Have you ever thought about how to optimize your screen time throughout a day?

Take a moment and think about the first thing you looked at when you woke up today. What was the last thing you looked at before you closed your eyes to go to sleep last night?

Very often we start and end our days with screens- checking in on social media, checking weather or the news, etc. but sleep hygiene would suggest that we need to turn off devices up to an hour before we go to sleep. In the morning, if you read even 3 minutes of “bad news”, your mood can be impacted negatively even 8 hours later in the day!

Quick Tip Video: Optimize Your Screen Time

Avoid Screens & Try A Replacement!

Try avoiding screens first thing in the morning and last thing before bed. Experiment with letting the first or last thing you look at each day be something that’s valuable, important, and really cherished by you. Here are a few ideas:

– a piece of art

– nature

– your partner or your kids

See how this changes the way you sleep or the way you enter your day. The screens will always be there and you can look at them another time but start with something that will be nourishing to your soul.

*This video is part of a Quick Tips for Mental Health Series on our YouTube channel

and one of many video blogs on our website!*

The post Optimize Your Screen Time! appeared first on Qualia Counselling .

Would You Say That to Your Friend?

Thu, 02 Jul 2020 16:53:00 GMT

The things we say to ourselves in our minds can be pretty harsh, but would you say that to your friend?

A common phrase is that we are our worst critic. We often are the harshest critic towards ourselves. We can be relentless and rip ourselves apart; and yet, if we were talking to a dear friend about the same problem, we would be kinder, compassionate, and objective. Why don’t we take our own advice?

Try This Technique

1. Ask yourself, “How would I talk to a dear friend who had a similar problem?

Would I say such harsh things to him or her? If not, why not?”

2. If you decide that you would not talk to a loved one like this, then ask yourself, “What would I tell my friend?”

3. Ask yourself – Would you be willing to talk to yourself in the same compassionate way?

Would You Say That to Your Friend?

Be kind and compassionate with yourself. Sometimes, we need to take our own advice.

Your Free Handout

Click this link to view in a new window & download: Double Standards .

[You can find more free handouts on our Free CBT Resources page!]

Double Standards Handout

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Would You Say That to Your Friend? appeared first on Qualia Counselling .

Anxiety about Emerging from Isolation

Tue, 23 Jun 2020 20:48:00 GMT

It’s pretty typical to feel some anxiety about emerging from isolation into a new phase of reopening.

Some people are saying that it was easier to go into social isolation than it is emerge from it. The message at the beginning of all of this was more clear and concrete: go home and stay home. It was more precise and easy to follow. Now that we’re moving into phase 2, we’re hearing many different messages.

For many of us there are questions about whether to go back to work, enter the grocery store, or wear a mask, etc. We see family and friends making different choices and approaching this with varying degrees of concern. This leaves us with a lot of uncertainty.

On top of that, it’s a time of year when we’re usually transitioning into a summer lifestyle and we want things to feel normal but they don’t. So we have a cognitive dissonance where our brains want it to feel one way but it’s not.

Video Blog: Emerging from Isolation

*This video is one of many video blogs on our website!*

How to Deal With Anxiety about Emerging from Isolation

Going back to our regular routines after months away from them can leave us questioning our abilities, wondering if we’ve “still got it” and on top of that, add in changes from the pandemic (hand sanitizer, masks, Plexiglas, etc.) and the whole situation can feel very weird! Here are some ways to deal with it all:

1. Normalizing

Take comfort in knowing that we’re all dealing with the strangeness of the situation- you’re not in this alone!

2. Name It – Create a Mantra

Try naming where things are at for you. For example, don’t just say to yourself, “I wish it was normal” or “I hate this”, but try “It’s not back to where I want it to be, but I can adapt” or “I’m settling into my new normal”. Use those statements like mantras. You could even write down your mantra and post it by your mirror or on your dashboard to remind yourself to think positive thoughts.

3. Take in Information & Consider Your Values

When deciding how you will handle your approach to entering this “new normal”, take in information and advice from professionals and government leaders. Look to people you trust (family/friends) to see what they’re doing & what’s working for them. Take time to consider your our values- what’s important to YOU? Taking all of these things into account can help you to come to a conclusion about an approach that feels right to you.

4. Facing Fears

If you’re feeling overwhelmed or fearful about making changes, try facing some of those fears. Try some things out, learn about them & see if they’re as bad as you think they might be (often they’re not). You can do some experiments (think of people you trust & what they’re doing- make a list of some of those things and challenge yourself to try some of them.

Your Free Handout

Click this link to view in a new window & download: Anxiety about Emerging from Isolation .

[You can find more free handouts on our Free CBT Resources page!]

Emerge from Isolation

Radio Interview

Earlier this week, Thom was interviewed on CBC Radio about the fear and anxiety people are feeling about going outside after months in isolation. You can listen to that here:

News Article

CBC published an article about the topic after Thom’s radio interview. You can find that article here: Coronavirus has left some people scared to go outside .

The post Anxiety about Emerging from Isolation appeared first on Qualia Counselling .

Emotion Overwhelm

Fri, 19 Jun 2020 17:09:00 GMT

Emotions are vital to us as humans yet they can become so extreme that they can overpower and overwhelm us. We’ll call this emotion overwhelm. We can become overpowered with less desirable emotions like anger, sadness, grief. We can also become overwhelmed with emotions of ecstasy, anticipation, or joy.

In each of these cases when we get very emotional, we can lose connection with the parts of our brain that help us plan, organize, and rationalize. When this happens we can get lost in emotion. Of course we need to value the emotions we have but we also need to find a way to get grounded if emotions become too strong.

Quick Tip Video: Grounding for Emotion Overwhelm

What is Grounding?

When we get very emotional we tend to turn into ourselves, becoming very aware of and focused on our bodies and what’s happening inside of our bodies or what’s happening in our mental state. Grounding is a way to use your 5 senses to turn outwards, keep your eyes open, head lifted, and take in the environment around you which helps to reduce your emotionality.

Grounding Tips & Ideas for Kids

– Count all the red things in the room.

– Tell me how many shoes there are in the corner

– Think about your favourite Disney Characters

The goal is to get them to think about something outside of themselves.

Grounding Tips & Ideas for Adults

– Count books

– Name colours

– Look at objects in the room

– Use the 5, 4, 3, 2, 1 Technique:

Regardless of the technique used, the goal is to look outwards, use your 5 senses to pay attention to things outside of your body. This allows our emotions to take a back seat for a little while so you can re-engage with the part of your brain that helps you to think and rationalize and become more aware of how to manage those emotions.

Give this a try this week!

*This video is part of a Quick Tips for Mental Health Series on our YouTube channel

and one of many video blogs on our website!*

The post Emotion Overwhelm appeared first on Qualia Counselling .

Recognizing Productivity & Finding Motivation

Wed, 17 Jun 2020 14:01:00 GMT

I don’t know about you, but this social distancing has begun to wear on me. It’s times like this when motivation is down and recognizing productivity in myself can be difficult.

What a difference it makes when we choose to distance ourselves from others and when we are forced to! As the days turn to weeks, the days seem to blend into each other, it can become easy to feel unmotivated and unproductive. Fortunately, there is a simple trick to kick feelings and thoughts of being unproductive to the curb.

What is P.E.R.M.A.?

Why do we do what we do? This is not meant to be a deep philosophical question; but rather, quite surface level. Why do we do the things we do: make the bed, clean the kitchen, make breakfast, etc.?

I want to offer you a pair of glasses – metaphorically, of course – and I wonder if you will begin to see your productivity differently by looking through the lens of P.E.R.M.A

P – Pleasure
E – Engaged
R – Relationship
M – Meaning
A – Accomplish

Recognizing Productivity with P.E.R.M.A.

P.E.R.M.A. gives us more guidance to answer the question of why we do what we do. Here’s an example: Perhaps you ask me what I did on Saturday, and I would say “Not much. Did some cleaning and yard work; but overall, I was pretty lazy.” You can imagine where this path leads – feeling low, sadness, unmotivated. But what if I was to look at all the tasks I did with P.E.R.M.A in mind.

My answer would change to: “Well I took a shower (A), made breakfast (P. E. A), cleaned the kitchen (E. M. A), spent time with my partner (P. R. A), watched a movie (P. R. M. A.).” Suddenly, I begin to see that I was much more productive than I give myself credit for.

Give Yourself Credit for What You’re Already Doing!

When I talk to people about P.E.R.M.A, sometimes they think to themselves “OK, I am going to get involved in the gym, horseback riding lessons, violin lessons, rock-climbing, etc.” The idea of P.E.R.M.A is not to be busier; but rather, it is about giving credit to the things you are already doing

Your Free Handout

Click this link to view in a new window & download: Recognizing Productivity with PERMA .

[You can find more free handouts on our Free CBT Resources page!]

PERMA

The post Recognizing Productivity & Finding Motivation appeared first on Qualia Counselling .

Collective Trauma of COVID-19

Mon, 08 Jun 2020 17:43:00 GMT

Let’s talk about the collective trauma of COVID-19. What we are currently experiencing with this pandemic can be classified as a community, national, and international collective trauma and the effects will continue to change our communities, lives, and society.

What is Trauma?

Trauma is to experience an event that threatens your life, or that of someone you love/care for. It can include fear of death It can include fear of death, major injury, or witnessing that of others. It can also result from repeated exposure to witnessing the death or harm of others related to a particular or ongoing series of traumatic experiences and events.

Possible Symptoms of Trauma

– intense emotion like horror, grief, fear, guilt, or anger

– distressing and intrusive memories or dreams of the experience or event

– extreme distress in response to reminders of the event

– flashback memories of the event, including a disconnect from the present moment

– physical symptoms like: interrupted sleep / insomnia, heightened startle response, racing heart and anxiety/panic attacks

– cognitive impacts like poor concentration, inability to focus or difficulty learning new things

How to Handle Signs of Trauma from this Pandemic in Yourself or Others

1. Be gentle and provide a safe emotional environment for sharing their experience and memories

2. Don’t make assumptions and try not to judge others’ emotional outbursts, poor performance/functioning, confusing behaviours or lash outs.

3. Recognize that all our reactions and experiences are different.

4. Validate others’ experiences even if they don’t seem as big or intense as yours do.

5. Provide time to process and talk about this experience. You can do this by being emotionally available.

6. Learn some calming strategies that you can share with others. You could try saying things like this:

“When I feel overwhelmed, I take some calming deep breaths and that helps.”

“I know this is a hard time for everyone. If you need a moment that’s OK.”

7. Reach out to trained mental health specialists if you need to. Know what resources are available and readily share this information. Normalizes others’ use of these services if you can. Acknowledge the courage and strength it takes to reach out for help.

Your Free Handout

Click this link to view in a new window & download: Collective Trauma of COVID-19

[You can find more free handouts on our Free CBT Resources page!]

Collective Trauma of COVID-19

The post Collective Trauma of COVID-19 appeared first on Qualia Counselling .

Give the Day a Chance!

Wed, 03 Jun 2020 18:23:00 GMT

It can be difficult to give the day a chance before we judge it as a bad day! Many of us wake up in the morning, not in the best state. Our bodies are often tense or sore from having slept all night long. Sometimes we’ve had a disturbed or unsettled sleep. We can wake up and judge the whole day based on how we feel in those first moments.

Quick Tip Video: Give the Day A Chance!

Before You Judge Your Day…

– Get up out of bed, brush your teeth, wash your face, shower, and get something to drink

– Give yourself time to shake off the night and get your body limbered up again

– Take a moment to decide what kind of day you want it to be

– Think about what you’d like to do during the day ahead of you

Taking the time to do these things will give you a chance to be able to look at the day with renewed perspective and a sense of optimism.

Give this a try this week!

*This video is part of a Quick Tips for Mental Health Series on our YouTube channel

and one of many video blogs on our website!*

The post Give the Day a Chance! appeared first on Qualia Counselling .

Managing OCD during COVID-19 Pandemic

Tue, 02 Jun 2020 15:32:00 GMT

Whether you have a relapse of Obsessive Compulsive Disorder symptoms, or think you are experiencing symptoms for the first time during this pandemic, here are some tips for managing OCD during COVID-19:

Possible Symptoms of OCD

• Obsessive intrusive thoughts related to COVID-19 danger, threat or worries

• Compulsions related to the obsessive thoughts include a behaviour or action paired with the obsessive thought. In the moment, the thought makes you feel better but becomes necessary for you to manage your anxiety and worries

• Compulsions also come in the form of checking and reassurance seeking. This could be checking temperatures and symptoms, or repeatedly checking in with doctors or news updates

Tips to Overcome OCD during COVID-19

• If you are already experiencing moderate to severe levels of anxiety (at or above a level of 6/10), contact a health or mental health professional for support.

• Know what your compulsive behaviours are

You will need to know what behaviours most follow your intrusive thoughts. After worrying do you engage in more hand washing? Checking? Panic buying? Some other behaviour? List your behaviours and tackle them one at a time.

• Limit the compulsive behaviour

If you check the news or medical updates ten times a day, decide to begin limiting yourself towards eliminating the behaviour altogether or to what would be a typical number. Example: only check news three times a day for a few days, then once a day, then once a week. Begin containment of the behaviour and notice that as you do so your anxiety overall will decrease.

• Sit with the fear to face it and then let it go.

This technique may require more help from a mental health specialist for you to master. You will gradually face the fears you have the most and face them until your anxiety decreases.

Some examples:

• If you worry about contracting the virus from un-sanitized items coming in your home, you may could sit outside a socially distanced amount away from an un-sanitized item and simply face it until your anxiety decreases to at least half of what it was.

• Only wash your hands one time and sit with your anxiety until it decreases to half, and not go wash your hands more.

If you would like to tackle this more, contact a CBT specialist today or email us at Qualia Counselling Services for tips on how to do this in the most beneficial way.

Your Free Handout

Click this link to view in a new window & download: OCD During COVID-19

[You can find more free handouts on our Free CBT Resources page!]

OCD During COVID19

The post Managing OCD during COVID-19 Pandemic appeared first on Qualia Counselling .

What Do you Miss the Most during Covid?

Thu, 21 May 2020 21:28:00 GMT

What do you miss the most during Covid?

We all have our lists of things we miss during this pandemic! We have a list of our own personal “Pandemic Problems”, another list of “Pandemic Perks”, and then we have a “Miss List” of all the things we’re really missing while staying home and self isolating or social distancing.

We’d like to encourage you to make your own lists! Whether you choose to make one or all of these 3 types of lists, this can be a powerful tool to help you to process the feelings you may be dealing with from sadness to grief and trauma.

Make 3 Lists

Making your three lists is an opportunity to practice vulnerability, real sharing, and support for yourself, others, and our community. We have experienced nationwide and international trauma and we each need to process the feelings and experiences we’re having.

1. “Pandemic Problems” List – What are the unique challenges you’re facing?

• allow yourself to be vulnerable- just share the problem, don’t excuse it away

• your problems are valid, no matter how large or small they seem to you

• don’t hold back from experiencing the solemness of the experience as you share your problems

2. “Miss List” – What do you miss the most during Covid?

• we’re all grieving & have experienced loss at different levels- you don’t need to explain it away

3. “Pandemic Perks” List- What parts of physically distancing have been blessings for you?

• it’s important to validate all the emotions you feel as you go through these lists (good & bad)

Share on Social Media

We invite you to really seek to connect with others. Try it out by sharing with us on social media, using the hashtag #GetReal.

We’d love to see your posts! If you tag us on social media, we can see what you post! Here’s how to do that on each platform:

Facebook: @Qualia Counselling Services
Instagram: @QualiaCBT
Twitter: @QualiaCBT

Please share about how you’re really doing with the pandemic, or anything you want to share! Share your good, your bad, your ugly, your beautiful.

We can’t wait to #GetReal with you!

The post What Do you Miss the Most during Covid? appeared first on Qualia Counselling .

Fighting Despair with Rehearsed Imagery

Wed, 20 May 2020 09:57:00 GMT

Going into months now since states of emergency were declared, we can all use tips to fight ongoing despair. At the end of this post, we’ve shared a free CBT resource- a handout all about fighting despair with rehearsed imagery, so don’t miss that!

One technique I love to use which can help in any uncomfortable situation or situation you dislike, is the Jumping Ahead in Time Imagery Technique developed by Dr. Judith Beck. During this global pandemic, self-isolation, fears of infection, business shutdowns, disconnect from the world as we all previously knew it to be, I love using this technique to connect to moments of hope and happiness.

How to Use Rehearsed Imagery

• Recognize when you need a mood boost

Maybe you want to integrate this as part of a morning or nighttime routine, maybe you can feel when you start getting anxious or sad or overwhelmed and you can use this then. Notice your negative feelings, accept them peacefully, and choose to use this time travel technique to connect to other emotions.

• Take a few deep breaths

Deep breathing helps us center ourselves, ground ourselves in the present moment, and bring peace and calm to our mind and body. I find using deep breathing with this technique makes its impact more pronounced and noticeable.

• Close your eyes if you can

If you have a moment of solitude and can close your eyes, it can help the picture in your mind develop more and help you focus more on vivid descriptions of the image.

• Have a few images thought of ahead of time if possible, to draw on during the moment you need them

Typically, I put some thought to what images I want to use before the moment I need them, kind of like packing your cognitive behaviour toolkit to pull out in the moment of discomfort or distress. During this pandemic I have been drawing on images of victory, resilience, and re-connection.

I have been imagining:

-Hugging my friends and family once again, smiles on our faces, no fear of COVID-19 spreading

-Sitting at busy restaurants engrossed in conversation with my friends, laughing and enjoying delicious food and fun surroundings

-Seeing news articles and doing a happy dance for “1 Year COVID Free”

• As you deep breathe, bring a forward thinking (ahead in time) happy image to mind

Observe and describe it fully – who will be there, what expressions are on their faces, what other things do you see, what positive emotions do you feel? Embrace the image and its positive feelings and notice your breathing relax and settle. Hold onto the image in your mind for as long as you can.

Your Free Handout

Click this link to view in a new window & download: Fight Despair – Rehearsed Imagery

[You can find more free handouts on our Free CBT Resources page!]

Fight Despair

The post Fighting Despair with Rehearsed Imagery appeared first on Qualia Counselling .

Social Anxiety in a Video Conferencing World

Mon, 18 May 2020 09:09:00 GMT

How can you manage social anxiety when video conferencing is the new normal way to communicate and be social?

With the sudden onset of a pandemic and “social distancing”, we’ve all been suddenly thrown into a world with a “new normal” social situation!

While you try to catch up on what the social norms are during this “new normal” it’s also necessary to recognize it’s a “new normal” for all of us – many people haven’t interacted virtually over video conferencing before… so be gentle with yourself and your expectations.

For online interactions, some of the same social norms exist, and some new norms are forming. Stay tuned until the end of this post where we’ll share a free printable CBT handout!

Here’s a list of some current social skills you may want to check and practice:

Social Skills for Video Conferencing

• Ask what platform people would like to talk on

Phone, FaceTime, Zoom, Snapchat? Giving options and becoming familiar with the options yourself will increase your new 2020 social skills development

• Check in to make sure the person’s technology is working and of course if they have time to talk.

Because of increasing home demands and decreasing privacy at times, people generally need more check ins and permission to end calls if needed.

• Accept and expect interruptions graciously

Since those with families are self-isolating all together, there are likely to be more interruptions during times that previously may have been uninterrupted (like during school or daytime hours).

• Try to bring humour to uncomfortable situations

Even for yourself if you are fumbling or overwhelmed or stumbling over your words… now is a time we are all experiencing heightened stress, so learn to laugh about it and recover in the moment

• Make eye contact

Making eye contact may mean looking into the camera rather than someone’s face, try doing both to give the appearance of making eye contact over video conferencing platforms.

• Focus on the other person, not yourself

If you are a socially self-conscious person then having yourself on screen may seem intimidating or distracting but focusing on the other person will be more beneficial to the relationship. Sure, make one joke about your hair or whatever bothers you about your on-screen image, but then switch your focus to the person. This will enrich the interaction and help them feel heard and listened to.

Your Free Handout

Click this link to view in a new window & download: Maintaining Social Gains in a Virtual World

[You can find more free handouts on our Free CBT Resources page!]

Social Anxiety Gains Virtual World

The post Social Anxiety in a Video Conferencing World appeared first on Qualia Counselling .

Fighting Despair

Wed, 13 May 2020 08:47:00 GMT

Have the changes that came suddenly with the pandemic left you fighting feelings of despair?

Something fascinating is that when we tell ourselves there is no hope about something, our body actually begins shutting down – isolating and withdrawing from situations, engaging in more rumination (thinking and obsessing over our problems), wanting to sleep more to conserve energy… feeling depressed. This is meant to conserve what we have in the face of a powerless situation and lead to resolving it. The narrative or brain command we give ourselves is that powerful.

You Have A Choice!

The first suggestion of how to respond in the face of feeling hopelessness or despair is to recognize there is another option, there is an internal conflict and choice , and how you frame it will result in how you feel and emerge from this struggle.

Grieve But Don’t Give Up

There is a lot to grieve right now during this pandemic – loss has been nation and worldwide, ranging from the loss of small simple pleasures… to the loss of jobs, savings, and the death of friends and/or family members.

Sometimes in the onset of our troubles when we feel out of control and overwhelmed… when it seems like there isn’t much we can do about a situation and we succumb to despair… this feeling of helplessness moves us into a passive state of accepting the helplessness without fighting back.

What’s important is to validate that feeling of hopelessness, even acknowledge the desire to give up, without resigning to stay within it. Let’s talk about how to cope with despair.

How to Fight Feelings of Despair

1. Acknowledge Your Feelings

When you notice these feelings getting stronger (like a 5+/10 from intensity) first, name the feeling. I am feeling ______________ (hopeless, helpless, unhappy, in despair, desperate, discouraged, lonely, lost, disconnected, sad, heartbroken, grieved – name it!). Say it out loud, write it down, share on social media, add #pandemicproblems!

2. Try Different Thoughts

Notice the thoughts most linked to the feeling. I am thinking _________________ (“there is nothing I can do”, “this will never end”, “I can’t win/be successful/be happy”). Your beliefs and thoughts – the things you tell yourself are POWERFUL. Tons and tons of research shows the power of words and self-narratives. It literally changes our brain structure and brain and body responses

3. Fight Back!

Can you try on a feeling or behaviour linked to an opposite feeling to your hopeless, helpless, despair, sad feeling?

What would empowered, resourceful, strong, happy, optimistic, encouraged, connected, uplifted, inspired or renewed look like?

What thoughts connect you to that feeling?

FIGHT BACK at the despair with an opposite response and keep fighting. Recognize the battlefield is your thoughts and if you win this fight you not only will survive this time of struggle but one day, even if not today, you will be happy once more.

Your Free Handout – How to Fight Despair

Click this link to view in a new window & download: Fighting Despair

[You can find more free handouts on our Free CBT Resources page!]

Fighting Despair

The post Fighting Despair appeared first on Qualia Counselling .

#GetReal – The Laundry Game for Kids

Mon, 11 May 2020 09:18:00 GMT

I’ve decided to #GetReal with myself about my expectations for myself and for my kids when it comes to laundry! Watch this little video to see how I’ve incorporated a laundry game for kids, to not only make things a little more fun, but to empower my kids and reduce my own resentment!

Share on Social Media

We invite you to #GetReal about how you’re doing lately and share with us on social media, using the hashtag #GetReal.

We’d love to see your posts! If you tag us on social media, we can see what you post! Here’s how to do that on each platform:

Facebook: @Qualia Counselling Services
Instagram: @QualiaCBT
Twitter: @QualiaCBT

Please share about how you’re really doing with the pandemic, or anything you want to share! Share your good, your bad, your ugly, your beautiful.

We can’t wait to #GetReal with you!

The post #GetReal – The Laundry Game for Kids appeared first on Qualia Counselling .

#GetReal – Snacking & Coping

Fri, 08 May 2020 09:24:00 GMT

Let’s #GetReal… we’re at home and the snacks are all around us, tempting us!

To Snack or Not To Snack?

We have to be compassionate with ourselves these days. We’re under a lot of stress, there’s a lot of change, and there’s a lot of uncertainty around us. Allowing ourselves to indulge and enjoy some snacks every once in a while is probably not a bad thing! As time wears on though, snacking every day and multiple times each day could have some real impacts on our physical and emotional health.

Awareness

It can be helpful to be aware of our thoughts as we’re heading for the snacks. Try thinking, “What’s going on for me right now? Do I really need to snack? Is there something else I could do that might be a healthier choice for me right now, than snacking?”. Sometimes the answer will be yes and other times, we may give ourselves the permission to go ahead and snack.

Share on Social Media

We invite you to #GetReal about how you’re doing lately and share with us on social media, using the hashtag #GetReal.

We’d love to see your posts! If you tag us on social media, we can see what you post! Here’s how to do that on each platform:

Facebook: @Qualia Counselling Services
Instagram: @QualiaCBT
Twitter: @QualiaCBT

Please share about how you’re really doing with the pandemic, or anything you want to share! Share your good, your bad, your ugly, your beautiful.

We can’t wait to #GetReal with you!

The post #GetReal – Snacking & Coping appeared first on Qualia Counselling .

#GetReal – Homeschooling During a Pandemic

Thu, 07 May 2020 09:42:00 GMT

In this vlog, Charity will #GetReal about the challenges she and other parents are facing while trying to homeschool their kids during this pandemic.

She discusses unrealistic expectations, working from home, extra stressors, and thoughts on how to manage it all.

Share on Social Media

How are you and your kids doing with e-learning right now? We invite you to #GetReal about how you’re doing lately and share with us on social media, using the hashtag #GetReal.

We’d love to see your posts! If you tag us on social media, we can see what you post! Here’s how to do that on each platform:

Facebook: @Qualia Counselling Services
Instagram: @QualiaCBT
Twitter: @QualiaCBT

Please share about how you’re really doing with the pandemic, or anything you want to share! Share your good, your bad, your ugly, your beautiful.

We can’t wait to #GetReal with you!

The post #GetReal – Homeschooling During a Pandemic appeared first on Qualia Counselling .

#GetReal – Stop Saying “I’m Fine”

Wed, 06 May 2020 09:26:00 GMT

We all know the familiar exchange: “How are you?” “I’m fine.”

For Canadian Mental Health Week this year, let’s start saying more than “I’m fine”. Let’s have real conversations about how we’re all really doing!

Different Questions

Try asking more specific questions like:

• Tell me how you’re doing today.

• What has your morning been like?

• How are you coping through all of the changes that are happening?

Different Answers

Challenge yourself to answer with something more specific than “I’m fine” or “I’m really busy”, like:

• I’m actually really struggling today, it’s been hard.

• I’m doing really well. We had a great success at home…

• I’m coping okay with this pandemic thing, we’ve kind of settled into our new normal.

Share on Social Media

We invite you to really seek to connect with others. Try it out by sharing with us on social media, using the hashtag #GetReal.

We’d love to see your posts! If you tag us on social media, we can see what you post! Here’s how to do that on each platform:

Facebook: @Qualia Counselling Services
Instagram: @QualiaCBT
Twitter: @QualiaCBT

Please share about how you’re really doing with the pandemic, or anything you want to share! Share your good, your bad, your ugly, your beautiful.

We can’t wait to #GetReal with you!

The post #GetReal – Stop Saying “I’m Fine” appeared first on Qualia Counselling .

#GetReal about your Pandemic Problems & Perks for Mental Health Week

Tue, 05 May 2020 09:30:00 GMT

This week is Canadian Mental Health Week and we want to invite you to join with us and other Canadians to #GetReal!

#GetReal

What does it mean to #GetReal? It means providing real opportunities for sharing and expressing your emotions- what’s happening with you and your situation.

I’m going to #GetReal with you about this pandemic and its effects on me and my family!

Pandemic Problems!

I have four children, the youngest of whom is 2 years old, and my husband and I are both working full time from home. We are both trying desperately to not only manage but to help our children to thrive! We also just moved during the pandemic, so our van is full of boxes and stuff from our garage when we moved!

I invite you to #GetReal and share about the pandemic and how it’s impacting you. For me, there have definitely been Pandemic Problems! But there have also been Pandemic Perks!

Share on Social Media

So I invite you to make a list and share it with us, using the hashtag #GetReal.

We’d love to see your posts! If you tag us on social media, we can see what you post! Here’s how to do that on each platform:

Facebook: @Qualia Counselling Services
Instagram: @QualiaCBT
Twitter: @QualiaCBT

Please share about how you’re really doing with the pandemic, or anything you want to share! Share your good, your bad, your ugly, your beautiful.

We can’t wait to #GetReal with you!

The post #GetReal about your Pandemic Problems & Perks for Mental Health Week appeared first on Qualia Counselling .

What Does #GetReal Mean?

Mon, 04 May 2020 09:28:00 GMT

This week is Canadian Mental Health Week and this year, you’ll see the hashtag #GetReal on a bunch of social media posts. We often say we’re fine, even when the truth is we feel amazing or scared or upset or nervous or grateful or weird! Why don’t we just come out with it and say how we feel? Every time we hold back, we miss out on the chance to connect for real, so this year let’s all go ahead and #GetReal!

What Does It Mean to Get Real?

Getting real is a combination of vulnerability, authenticity, and honesty. It’s getting honest with ourselves about how we’re doing, about expectations we’re putting on ourselves, about how we’re feeling, how nice we’re being to ourselves, and how things are going for us- especially in this time of COVID-19. Getting real also means that we’re being more honest and authentic with those around us who deserve the right to know how we’re really doing.

Who Should I Get Real With?

Of course we need to be mindful about who we’re getting real with. I’m not going to spill my guts to the barista at Starbucks but I will let my best friend or my partner know my deeper thoughts and feelings. You can be safe about who you’re sharing with, by being mindful about how you feel about sharing with them.

Share on Social Media

We invite you to make a list and share it with us, using the hashtag #GetReal.

We’d love to see your posts! If you tag us on social media, we can see what you post! Here’s how to do that on each platform:

Facebook: @Qualia Counselling Services
Instagram: @QualiaCBT
Twitter: @QualiaCBT

Please share about how you’re really doing with the pandemic, or anything you want to share! Share your good, your bad, your ugly, your beautiful.

We can’t wait to #GetReal with you!

The post What Does #GetReal Mean? appeared first on Qualia Counselling .

Doctor’s Day is May 1st

Fri, 01 May 2020 16:58:00 GMT

May 1st is Doctor’s Day . Join us today at 9pm to show support for Ontario’s doctors! Just turn on your phone’s flashlight and hold it high. Shine it through your window, on your balcony, on your front porch or wherever you are to show your appreciation for our frontline doctors.

How to Participate

1. Through your window, on your balcony, on your front porch, or wherever you are, turn on your phone’s flashlight and hold it high.

2. Shine your light to show your appreciation for Ontario’s doctors.

3. Post to your social media channels, and say why you’re shining your light for doctors using #DoctorsDay and #ShineALightForThem

The post Doctor’s Day is May 1st appeared first on Qualia Counselling .

Nervous About Virtual Counseling?

Tue, 28 Apr 2020 15:51:00 GMT

Are you nervous about virtual counseling? Many services that used to happen in person have changed to be virtual or remote during this pandemic to protect our health.

Of course, some of those services were definitely better in person during pre-pandemic times, but what about video conferencing psychotherapy? If you’re considering online services, you’re likely wondering if it’s as effective as the in person service you’re used to.

We’re happy to report that there are studies from well-regarded journals like the Journal of Technology & Human Services, Journal or Affective Disorders, Journal of Psychological Disorders and the Journal of Behaviour Research & Therapy have all compiled thousands of reviewed studies demonstrating that e-Mental Health Services are just as effective as live face to face psychotherapy!

Tips for Transitioning to e-Mental Health Services:

1. Let your therapist know if you’re nervous!

Often just voicing it out loud helps to reduce it and makes things more comfortable.

2. Don’t be afraid of “awkward” silences!

Pauses and moments of quiet are welcome online, just as they are in person.

3. Distracted by Seeing Yourself?

If you find yourself distracted by looking at yourself, use a sticky note to cover that part of the screen!

4. Lean into the unique parts of e-therapy.

There are some things you can do in online therapy that you can’t do in person. For example: we love being introduced to your furry companions!

5. Be open to sharing your emotions more explicitly

As your therapist we are normally able to observe your bodily cues and facial expressions. This can become more challenging online, so it can be really helpful to begin naming your reactions and emotions in a descriptive way. This is a powerful means to develop greater self-awareness especially done within a safe environment.

6. Don’t be afraid to give your therapist feedback!

We are all learning to adapt to a new “way of being,” so it is important to be your own best advocate in this process. Keep communication open and transparent and don’t be afraid to ask for what you need.

7. Location & Wi-Fi

Try to find a private space so that you can attune to yourself, your therapist and the moment. Make sure you have good service or Wi-Fi to reduce any interruptions.

Your Free Handout

Click this link to view in a new window & download: Nervous About Online Counseling

[You can find more free handouts on our Free CBT Resources page!]

Nervous About Online Counseling

The post Nervous About Virtual Counseling? appeared first on Qualia Counselling .

Middle of the Marathon- Now’s the Time!

Thu, 23 Apr 2020 21:04:00 GMT

We’ve been dealing with quarantine and social distancing long enough to start to wonder how to get through this pandemic with mental health in tact!

We are about six weeks into social isolation with this pandemic. Collectively, we’re all getting a little bored, anxious, and a little antsy for things to start changing. We miss going to work, we miss getting our hair cut, and we’re longing for things to get back to normal and yet there is no confirmed end it sight yet. It’s easy for us, collectively, to fall into negative thinking when morale is low.

So, what do we do in week 6, to get through the day, and to find the hope to look for whatever is around the corner?

Tips to Get You Through!

How to get through this pandemic with mental health in tact

Remember

At the beginning of the Pandemic and/or before the pandemic even began what put a smile on your face? What inspired you? What gave you a sense of meaning, purpose and connection? Bring these things to the fore front of your mind, re-read inspiring articles or posts, laugh again at funny jokes and reach out again to those around you and around the world

Re-Engage

In the middle of the marathon it’s time to re-engage with practices that give energy, hope and inspiration. Re-engage with self-compassion, gratitude, humour, moving your body, going outside, eating well, listening to music, dancing in the kitchen and anything else that has become dormant or slipped out of use.

Recommit

Take a look at goals and aspirations that you had before the pandemic began, how have those changed and how can you recommit to them. Think about what you’ve learned about yourself, others and world over these past weeks and how you want things to be when all of this is over. Commit to bringing that learning into reality.

Your Free Handout

Click this link to view in a new window & download: Remember, Re-Engage, & Recommit

Remember, Re-Engage, & Recommit

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post Middle of the Marathon- Now’s the Time! appeared first on Qualia Counselling .

Ground Zero Moments

Wed, 22 Apr 2020 13:28:00 GMT

We are in a very unprecedented time! These are times I like to call ground zero moments. Ground zero moments are times in our lives when major things are happening. They might happen when somebody in our life dies, when someone loses a job, when there’s a major shift and certainly during times like these when there is a lot of stress and uncertainty and things like this have never happened before.

One thing that happens in times like this is that emotions tend to go all over the place! We can also launch into our default coping mechanism. So, how do you tend to respond in “ground zero moments”? What combination of fight, flight, or freeze do you usually find yourself in? In this video, Thomas discusses how we can acknowledge and observe our emotions and tendencies and how we can try different responses to find what works best for us.

You can find many more free resources (blog posts, printable handouts, and videos) aimed to help during this COVID-19 pandemic on our blog.

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post Ground Zero Moments appeared first on Qualia Counselling .

Free CBT Resources

Mon, 20 Apr 2020 16:58:00 GMT

As a premium provider of cognitive behavioral therapy (CBT) in Ontario, we are now offering access to a library of free CBT resources. We create these resources to be accessible free of charge to other CBT professionals and clients. We will continue to upload new resources to this page regularly.

Free Cognitive Behavioral Therapy (CBT) Handouts

Managing Anxiety as we Emerge from Isolation

(managing fear, & anxiety around the uncertainty of leaving isolation)

Health Anxiety during COVID-19

(for those previously recovered from, currently battling, or developing symptoms of Health Anxiety)

OCD during COVID-19

(for those previously recovered from, currently battling, or developing symptoms of OCD)

Gratitude in Social Isolation

(how to practice gratitude and ideas for how to apply during self isolation)

Social Connection in Isolation

(how to get intentional about connection during social isolation)

Letting Go of Expectations

(how to let go of expectations and accept and even embrace the way things are)

Getting Outside during Self Isolation

(Tips and suggestions for getting outside during this pandemic)

Finding Joy in Movement

(Tips and suggestions for creative ways to move and get exercise during the pandemic)

Remember, Re-Engage, & Recommit

(How to keep going in the middle of this pandemic “marathon”)

Nervous About Online Counseling

(Tips for transitioning to E-Mental Health Services)

Social Anxiety in a Video Conferencing World

(The social skills you’ll need to navigate this new virtual world while managing social anxiety)

Fighting Despair

(How to fight for happiness by validating unwanted feelings and trying new thoughts)

Fighting Despair with Rehearsed Imagery

(How to fight despair with the Jumping Ahead in Time Imagery Technique)

Collective Trauma of COVID-19

(How to recognize and handle signs of trauma from the pandemic in yourself or others)

Recognizing Productivity with P.E.R.M.A.

(How to recognize productivity and find motivation with P.E.R.M.A.)

Double Standards

(Would you say that to your friend? An exercise in self compassion)

Handling Text Misinterpretation

(How NOT to misinterpret the meaning of a text)

Mindfulness

(How to live in the moment)

Outcome or Process?

(Focus on the process to see the value in what you can control)

What If

(Find your triggers for Anxiety)

Free CBT Series

The following handouts were made to go with the Free CBT Series of videos posted on our YouTube channel.

The Cognitive Model

(Learn to use the Cognitive Model)

The Cognitive Model for Anxiety

(Examples of the Cognitive Model in use for Anxiety & a Worksheet for Application)

The Cognitive Model for Depression

(Examples of the Cognitive Model in use for Depression & a Worksheet for Application)

The Cognitive Model for Stress

(Examples of the Cognitive Model in use for Stress & a Worksheet for Application)

Name It to Tame it

(Defining the Problem and Setting Goals)

Notice-Challenge-Change

(Begin the Notice-Challenge-Change process with this worksheet for gathering data about your problem)

The Nature of Thoughts

(Learn about the nature of thoughts, thought patterns, & cognitive distortions)

Challenge Your Thoughts Worksheet

(Practice challenging your thoughts)

Change Your Thoughts

(Practice changing your thoughts)

Practice Makes Progress

(List of practices for developing ability to “notice-challenge-change”)

*We have more helpful tips & information on our Blog !*

*You can find lots of helpful mental health Vlogs on our website and our YouTube channel !*

The post Free CBT Resources appeared first on Qualia Counselling .

6 Questions to Ask Yourself in Quarantine

Mon, 20 Apr 2020 10:04:00 GMT

A recent article by Brooke Anderson outlined 6 Daily Questions to Ask Yourself in Quarantine .

Suggesting ways to put them into action, Thomas has created 6 short video blogs that address each of the questions in further depth. You can find each of these on the blog by clicking the links below:

Question 1: What Am I Grateful for Today?

Question 2: Who Am I Checking In On or Connecting With Today?

Question 3: What Expectations of “Normal” Am I letting Go of Today?

Question 4: How Am I Getting Outside Today?

Question 5: How Am I Moving My Body Today?

Question 6: What Beauty Am I Creating, Cultivating, or Inviting today?

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post 6 Questions to Ask Yourself in Quarantine appeared first on Qualia Counselling .

Creativity & Awareness of Beauty in Quarantine

Thu, 16 Apr 2020 09:14:00 GMT

Let’s talk about how to improve your mental health during quarantine with creativity and awareness of beauty.

Previous questions include:
Question #1: What Am I Grateful for Today?
Question #2: Who Am I Checking In with Today?
Question #3: What Expectations of “Normal” Am I Letting Go of Today?
Question #4: How Am I Getting Outside Today?
Question #5: How Am I Moving My Body Today?

Today we continue with question #6: What beauty am I either creating, cultivating, or inviting today?

Importance of Beauty & Creativity

Let’s talk about HOW to improve your mental health during quarantine with creativity and awareness of beauty!

Why Focus on Beauty?

Why would it be important to focus on beauty? There is information in our faces almost all of the time and generally the information is not all that great. How does having negative information impact how we think and feel? It’s probably pretty obvious that this will contribute to us feeling anxious, sad, unsettled and maybe even hopeless or panicky.

Intentionally focusing on beauty by thinking about it, creating it or by inviting it in helps to shift our thinking and can improve our moods and emotions. This can be a practice that we engage in on a regular basis.

Your Free Handout

Click this link to view in a new window & download: Creativity and Awareness of Beauty

[You can find more free handouts on our Free CBT Resources page!]

Question 6

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post Creativity & Awareness of Beauty in Quarantine appeared first on Qualia Counselling .

Finding Joy Through Movement in Isolation

Thu, 09 Apr 2020 17:50:00 GMT

In a new vlog series, Thomas will address 6 helpful questions to ask yourself daily!

Today we continue with question #5: How Am I Moving My Body Today?

Moving Your Body

How Am I Moving My Body Today?

This question is worded in an intentional way- it doesn’t ask “How am I exercising today?” or “What workout am I doing today?”. It’s asking “How am I moving my body today?”

A lot of us really don’t like working out or exercising (although some of us do) but a lot of us probably have things that we like to do that also involve moving our bodies.

It’s common knowledge that moving our bodies has a lot of benefits for our physical selves and emotional selves. During the Pandemic try to move your body in a way that you enjoy on a regular (daily) basis.

Your Free Handout

Click this link to view in a new window & download: Finding Joy In Movement

[You can find more free handouts on our Free CBT Resources page!]

Finding Joy in Movement

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post Finding Joy Through Movement in Isolation appeared first on Qualia Counselling .

Tips for Getting Outside During Self Isolation

Wed, 08 Apr 2020 17:09:00 GMT

How can getting outside during self isolation help your mental health? Let’s talk about it!

Previous questions include:
Question #1: What Am I Grateful for Today?
Question #2: Who Am I Checking In with Today?
Question #3: What Expectations of “Normal” Am I Letting Go of Today?

Today we continue with question #4: How Am I Getting Outside Today?

Tips for Getting Outside

Getting Outside is Simple!

• Go for a walk or a bike ride
• Sit out on your front step for your morning coffee
• Open the window to let in fresh air and the sound of the birds
• Blow bubbles with the kids
• Start some yard work if that’s something you like

Suggestions:

1. When you’re outside intentionally look and listen for sounds of spring.
2. Take a picture of the same tree or patch of garden every other day to see how it changes as spring continues to develop.
3. Take a moment to be completely quiet and still and note what your 5 senses pick up.
4. You may also want to invite the outside in by bringing in a potted plant or purchasing a bouquet of flowers.
Even on colder days remember to open the curtains and be sure to look outside to enjoy the view.

Your Free “Getting Outside” Handout

Click this link to view in a new window & download: Tips for Getting Outside while Isolating

[You can find more free handouts on our Free CBT Resources page!]

Getting Outside during Social Isolation

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post Tips for Getting Outside During Self Isolation appeared first on Qualia Counselling .

Handout: Health Anxiety during COVID-19 Pandemic

Tue, 07 Apr 2020 17:07:00 GMT

Managing Health Anxiety during the COVID-19 pandemic can be especially difficult! The handout at the end of this post is for those previously recovered from, currently battling, or developing symptoms of Health Anxiety.

It is indeed prudent that each of us experience some degree of health anxiety during the COVID-19 pandemic. Regular levels of health anxiety will lead to positive, prosocial and healthy behaviours like social distancing and self-isolation. These recommendations have been made by the best health practitioners worldwide.

Some people will experience more than expected anxiety during this time, which may lead to both greater stress and emotional struggle but also greater despair. This real emotional suffering also impacts our overall health. It is important then, especially during this COVID19 pandemic to prioritize treating your mental health.

Your Free Health Anxiety Handout

Click this link to view in a new window & download: Health Anxiety during COVID-19 .

[You can find more free handouts on our Free CBT Resources page!]

The post Handout: Health Anxiety during COVID-19 Pandemic appeared first on Qualia Counselling .

Letting Go of Normal

Mon, 06 Apr 2020 18:45:00 GMT

In a new vlog series, Thomas will address 6 helpful questions to ask yourself daily!

Yesterday’s Post was Question #2: Who Am I Checking In with Today?
The Previous Post was Question #1: What Am I Grateful for Today?

Today we continue with question #3: What Expectations of “Normal” Am I Letting Go of Today?

Benefits of Letting Go:

By letting go of expectations of normal we:

• Give ourselves permission to feel unsettled, ungrounded and uncomfortable. Why would we feel anything else in such an unsettled, ungrounded and uncomfortable time?

• Release ourselves from our expectations to behave as we did before. By working at home our work will change. With our kids home all the time our parenting will change. By not being able to go out our activities will change.

• We invite ourselves move away from thinking, “Why is this happening?” “I hate that this is happening?” “I wish that this wasn’t happening,” to, “OK, this is happening, how am I going to work with it?”

• Open ourselves up to what is happening now, to working with it, and potentially finding something new and unexpected.

Quick Tip

A good question to ask ourselves when we’re struggling with acceptance is: What am I resisting right now?

Sometimes when we can figure out what we are resisting and trying to push away
we naturally open up to it and start working with it instead.

Your Free Handout

Click this link to view in a new window & download: Letting Go of Expectations

[You can find more free handouts on our Free CBT Resources page!]

Letting Go of Expectations

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post Letting Go of Normal appeared first on Qualia Counselling .

How to Stay Connected During Quarantine

Fri, 03 Apr 2020 19:33:00 GMT

Let’s talk about how to stay connected during quarantine and self isolation. Below the video is a list of ways to connect while staying physically distant from others.

In this vlog series, Thomas will address 6 helpful questions to ask yourself daily! Yesterday’s Post was Question #1: What Am I Grateful for Today? Today we continue with question #2: Who Am I Checking In On or Connecting With Today?

How to Stay Connected During Quarantine

1. Use Technology

Choose to be intentional and purposeful when it comes to using technology. Send out a joke or a funny meme a day to those who might need it. Set up a weekly time to chat and “have a drink” with a friend. Find ways to hold virtual birthday parties, baby showers and other celebrations.

2. Around the Neighbourhood

Take the time to chat with your neighbours when you see them, from across the street. Ask them how they’re holding up and if they need anything. Use sidewalk chalk or posters in your windows to express encouragement to each other or to express thanks to medical staff and front line workers. Are there ways that you and your neighbours can connect through fun like decorating your front yards, doing neighbourhood-wide scavenger hunts, or even going on car rallies? These events can be arranged through technology.

3. In Your Own Home

Being around your family all day every day can be a bit much. It can be easy to become irritated, or to take them for granted. Even though many of us are around our families a lot, be sure to ask them how they’re doing, make space for kids to ask questions and express emotions about being isolated. Take time to look your family members in the eye and connect.

Here’s a fun way you can show love to someone in your home by creating a simple origami box full of kindness – the free download comes with prompts for what to write.

Your Free Connection Handout

Click this link to view in a new window & download: How to Stay Connected During Quarantine

[You can find more free handouts on our Free CBT Resources page!]

How to Stay Connected During Quarantine

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228) 519-742-0500 info@qualiacounselling.com www.qualiacounselling.com

The post How to Stay Connected During Quarantine appeared first on Qualia Counselling .

The Power of Gratitude in Social Isolation

Thu, 02 Apr 2020 17:39:00 GMT

In a new blog series, today we discuss the power of gratitude in social isolation. Based on Brooke Anderson’s article, Six Daily Questions to Ask Yourself in Quarantine, Thomas addresses each question in detail with tips and suggestions for how you can apply them.

Today we’ll start with question #1: What Am I Grateful for Today?

Gratitude Practice Ideas

1. Gratitude Journal

One of the easiest and most common ways to practice gratitude is to keep a gratitude journal. A tthe end of a period of time (e.g. a morning, a day, a week) spend some time reflecting on and writing down 3-5 things that you’re grateful for from that period of time. Read through the journal when you’re feeling down or any time to remind yourself of all of the goodness in your life.

2. Gratitude Throughout the Day

We all have our phones with us all the time. Every time your phone makes any kind of noise, before you pick it up to check it, take a breath and think of one thing that you’re grateful for. Writing it down will strengthen the practice. An alternative could be that you set an alarm for 2 or 3 points in the day and, when it goes off, reflect on gratitude.

3. Express Your Gratitude

Try expressing your gratitude in thank you cards, emails, texts or phone calls. Tell the clerk at the grocery store that you’re thankful they’re at work today. Thank a friend for the inspiring email. Thank yourself for practicing gratitude! You may be surprised at how good it feels to express your gratitude and at the positive reaction that comes back.

Your Free Gratitude Handout

Click this link to view in a new window & download: Gratitude In Isolation

[You can find more free handouts on our Free CBT Resources page!]

Gratitude in Isolation

Tomorrow’s post is on Question #2: Who Am I Checking In On or Connecting With Today?

Did you know you can now get discounted mental health services and that we’re offering them virtually?
(through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228)
519-742-0500
info@qualiacounselling.com
www.qualiacounselling.com

The post The Power of Gratitude in Social Isolation appeared first on Qualia Counselling .

How to Manage Your Pandemic Perspective

Wed, 01 Apr 2020 17:21:00 GMT

In this video, Thom explains cognitive behavioral therapy and gives an example of how to manage your perspective when thinking about this COVID-19 pandemic or other situations where you find yourself in extreme thinking!

Did you know you can now get discounted mental health services and that we’re offering them virtually? (through phone or video conference)? Contact us for more details!

Toll Free Call: 1-844-380-3CBT (228)
519-742-0500
info@qualiacounselling.com
www.qualiacounselling.com

The post How to Manage Your Pandemic Perspective appeared first on Qualia Counselling .

Blog - Qualia Counselling - Mental Health Services in Waterloo

Friction and Flow - An adult ADHD skills development group for men

New Title

Eating Disorder Counselling in Waterloo, Brantford and Six Nations: How CBT Can Help Kids and Teens

How CBT Can Help Kids & Teens with Eating Disorders

Picky Eating: A Normal Developmental Phase

How CBT Can Help with Eating Disorders

Winter & Children’s Mental Health: CBT Strategies & Family Counselling in Guelph & Waterloo

Child and Family Counselling in Guelph & Waterloo

Caring for Your Child’s Mental Health in Winter

The 6 Keys of Motivation: How Thinking & Doing Keep You Moving Forward

The 6 Keys of Motivation: Practical Ways to Stay Inspired

Final Thoughts

Children’s Mental Health Tips for Winter: Kitchener, Waterloo, & Guelph Counselling Services

Children's Mental Health in Winter

Free or Low-Cost Outdoor Locations for Winter Activities

Mental Health Benefits of Outdoor Activity

Mental Health Services in Kitchener, Waterloo, & Guelph

Kindness Box

Get Your Kindness Box Download

How to Cheer Someone Up

Other Ways to Connect

Bell Let’s Talk Day

Indigenous Women’s Reproductive Mental Health

Poster

Indigenous Initiatives

Indigenous Colouring Pages

Download Aki & Nibi Indigenous Colouring Pages

Bell Let’s Talk Day

Self Care Bingo

Download Self Care Bingo Card

Bell Let’s Talk Day

You Can Help Indigenous Peoples Get Mental Health Services!

How You Can Help

Reinstate CCCs in Unregulated Provinces

Health Equity for First Nations & Inuit People

Mental Health Support for Indigenous Children & Youth

Truth & Reconciliation Calls to Action – Closing the Gap for Indigenous Peoples Mental Health Outcomes

How to Sleep with PTSD – 8 Tips

Be Consistent

Bedroom Environment

Disconnect from Devices

Stretching & Meditation

Avoid Large Meals & Hunger at Bedtime

Exercise Regularly

Avoid Long Naps

Avoid Caffeine & Alcohol/Substance Use Before Bed

How to Sleep Better with PTSD

Better Sleep Tips Handout

Mind Body Soul Reflecting Tool

Mind Body Soul Reflecting Tool Explained

Mind Body Soul Reflecting Handout – Free Download

Other Indigenous CBT Resources

New Indigenous Adapted CBT Model: Mikwendaagwad Sacred Circle CBT

Indigenous CBT Model & Indigenous History Month

What is Mikwendaagwad Sacred Circle CBT?

Mikwendaagwad Handouts:

Circle of Strength

Circle of Strength Teachings

Sacred Circle CBT (fillable)

Indigenous Mindfulness Meditations

Guided Meditation (Mikwendaagwad Indigenous CBT Curriculum)

Indigenous CBT Meditation Video

Meditation Handout

(Mikwendaagwad Indigenous CBT Curriculum)

Clinical Child and Youth Mental Health Group Facilitator

Our Story – CMHA Mental Health Week 2023 #MyStory

Mental Health Discussion Topics Activity

Download – Mental Health Discussion Topics Activity

Bell Let’s Talk Day

Make a Personal Pledge Towards Reconcili-Action

Download FREE Truth & Reconciliation Personal Pledge Page

LGBTIQA+ Mental Health

Negative Impact on LGBTIQA+ Mental Health

What Can Be Done?

Who Can Help?

3 Empathetic Listening Exercises

3 Empathetic Listening Exercises

1. Hear It

2. Connect It