Category: Mental Health
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Why Relaxation Doesn’t Work For Insomnia In The Long-Term
Introduction People with insomnia try everything under the sun to get sleep when they are in bed at night. Counting sheep, meditations, prayers, deep breathing, muscle relaxation exercises, relaxation tapes, suppressing thoughts, among hundreds – if not thousands – of other old wives’ tales. This is not to say that relaxation exercises are not effective…
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Evidence-Based Strategies For Relapse Prevention In Depression
Introduction The best predictor of future behaviour is past behaviour. Paul Meehl This saying holds true in most aspects of life. It also holds true in depression. In fact, research indicates that the best predictor of future depression is past depression (Rudolph et al., 2009). People who have experienced prior depression may be particularly vulnerable…
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The Importance of Self-Validation in Emotion Regulation
Introduction With others, we are often best friends, cheerleaders, and confidantes. With ourselves, we are often our own worst enemies. “I hate myself for feeling this way”, “I’m not being a good partner/friend”, “I don’t know why I am acting like this – I feel so selfish”. There are common thoughts that I’m sure most…
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How To Use SMART Goals When Feeling Depressed
Introduction People who are depressed often hear advice from their family and peers such as “go do something active – like jogging”, “do meditation”, or “spend some more time with friends”. Although these recommendations seem like simple and reasonable advice, what is not recognized is how much of a hurdle these suggestions can become when…
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The ‘What’ And ‘How’ of Mindfulness In Emotion Regulation
Introduction Mindfulness is being intentionally aware of the present moment and its experience, in a non-judgmental manner. When I was initially introduced to the concept of mindfulness, I could read this sentence over and over again and still not really grasp the meaning. I still kind of don’t. It’s hard for words to adequately describe…
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What Are Panic Attacks And How Do I Deal With Them?
A Primer into Panic Disorder Panic disorder is a type of anxiety disorder that is characterized by 1) reoccurring panic attacks that are unexpected (they come out of the blue) and 2) worries about additional panic attacks and/or changing behaviours to avoid more panic attacks. Simply put, people with panic disorder are very afraid of…
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Why You Go To Bed Sleepy But End Up Wide Awake
It’s 11:47pm. You’re lying on the couch and re-watching an episode of Friends while munching on a bag of Sour Cream & Dill Lays chips. Your eyes are getting heavy, and you know it’s time for bed, because Joey’s explanation on why ‘moo point’ is the accurate terminology for certain facts that do not matter…
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The Difference Between Relaxation And Mindfulness For Anxiety
Introduction You are taking a stroll in your neighbourhood park and happen upon an older gentleman on the grass. He is sitting down; his body in an upright and dignified position, legs-crossed, and eyes closed. He is taking deep, diaphragmatic breaths and appears well-etched into the nature around him. The question is: is he engaging…
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Distraction As An Emotion Regulation Skill
When Distraction Can Be Helpful For Emotion Regulation Distraction can sometimes get a bit of a bad rep because it sounds like you are avoiding something rather than figuring out a solution to a problem. However, what about situations where there is no immediate solution? In this case, distraction and self-soothing skills can be a…
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Why Sleep Hygiene Doesn’t Work For Insomnia
Introduction When you bring your sleep problems to friends, family members, and even doctors, the most common answer is usually sleep hygiene. For many people (especially those who don’t struggle with sleep), sleep hygiene is seen as the ultimate panacea for sleep difficulties. In fact, one study found that sleep hygiene was among the top…
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