You might be familiar with visualization techniques, a very helpful way of managing anxiety and panic. What's really cool about visualization approaches is that they engage the same neural networks as if you were watching the action in real time. Studies have shown that visualization exercises can help regulate emotions, increase feelings of relaxation and reduce physiological stress responses - and the best part is that it’s so easy to do. Here are three visualization techniques to try next time you find yourself in a moment of anxiety or panic:

An important way to boost your mental wellness is by establishing a consistent morning routine. For many people who struggle with mornings or long days, this might sound like a difficult feat. However, by starting your day with intention and positivity, you may set the tone for the remainder of the day. By prioritizing your mental health from the minute you get up, you invest in a happier, healthier self.

Panic attacks are overwhelming and can make anyone feel that they are trapped in a vortex of fear, physical sensations, and racing thoughts. In those intense moments, regaining control seems impossible. But grounding techniques are an effective way to refocus your attention away from anxiety and back to the present moment.

Teenage years are critical for growth, learning, and self-discovery, but they are often fraught with academic stress. Many teenagers struggle to find the balance between schoolwork, extracurricular activities, and social expectations, which causes stress and can have a negative impact on their academic performance and emotional well-being. As a parent or guardian, it can be difficult at times to know how to best support your teenager with academic stress. In this blog, we will discuss practical strategies for reducing academic stress and promoting success. From developing effective study habits to creating a supportive home environment, these suggestions will help you confidently and carefully support your teenager through the ups and downs of their academic journey.

We all experience numerous emotions each day but we can’t always pinpoint how or what we are feeling. Some emotions may be fleeting, while others may impact the rest of our day. While we may be able to acknowledge an unpleasant mood or feeling, we oftentimes have trouble identifying the source of this feeling. Fortunately, our thoughts are fueled by emotions, and vice versa. For each thought ask yourself, what is the emotion? When you can practice this, you can connect more deeply with yourself.

When speaking about eating disorders we usually hear about Anorexia Nervosa, Binge Eating Disorder and Bulimia, but what is ARFID? ARFID stands for Avoidant Restrictive Food Intake Disorder. ARFID most commonly develops in early childhood, however, an individual can experience onset at any point over the course of their life. ARFID can share a few characteristics with other eating disorders such as nutritional deficiencies and low weight, however, it has some differences as well. How is ARFID different from other eating disorders?

While life can be full of joyful moments, we will inevitably face difficult times. Job losses, health issues, break ups, illness, the list goes on. As we go through life, we can expect to encounter adversity, and this can take a toll on our mental health. That’s why it’s important to build resilience in one’s life. Resilience enables us to endure difficult life events and hopefully grow stronger. Developing resilience, by definition, is challenging but not impossible. If you are looking to establish resilience in your life, see below for a few suggestions:

In today's fast-paced world, finding constructive ways to take care of our mental health is critical. While traditional therapy has an important role, people are discovering the healing power of creativity as part of their journey toward a sense of wellbeing. Engaging in creative activities can help reduce stress, encourage mindfulness, process emotions, and improve overall health. There are endless ways to tap into your creative side — visual art, music, writing, dancing, photography and many other modalities. When you pursue a creative activity, your brain functions similarly to how it would during meditation or yoga. The state of ‘creative flow’ allows us to relax, press pause and momentarily melt into a moment of relaxation and calm.

In the age of adolescence, teenagers normally face impressionable and formidable life transitions. As a parent, you might be wondering how you can support your teenager in the face of these transitions. Whether it’s leaving for college or going to a new school, losing a friend or going through a breakup, change is an inevitable condition your teenager will face. Transitions are both predictable and unexpected, but one thing remains constant: the crucial role a parent plays in providing a solid support system. If you are wondering how you can help your teenager through big transitions, see below for a few suggestions:

So you’ve done the grueling research and chosen a therapist with whom you’d like to schedule an introductory session. You can expect your therapist to ask you some questions in an attempt to get to know you better, assess your issues and learn more about your therapeutic goals. Often, your first therapy session will be a continuation of an initial intake call, where you are still getting to know one another. Many people feel anxious about their first therapy appointment – and that is totally understandable. You might not know what to expect and it may seem odd and uncomfortable to disclose personal information to someone you have just met. Be assured that your therapist knows the initial session is for preliminary information and not about diving deep into your darkest thoughts right off the bat, so there is no need to worry. If you are wondering what types of questions your therapist may ask you during the first appointment, here are a few examples: