If you are looking into online therapy yourself, this article is for you. Read on to discover the pros and cons of virtual mental health care and find information to help you decide if online therapy in Ontario is right for you.

What Is Online Therapy?

Online therapy is mental health counselling that is delivered through digital media such as smartphone apps, virtual meeting tools like Zoom and Facetime, text messages, internet phone connection, or email.

Advantages of Online Therapy

Online therapy in Ontario has some unique benefits:

Accessibility

If you live in a remote area, have mobility challenges, or travel frequently, online therapy is an accessible option. No matter where you are, all you need is an Internet connection. Many online counsellors also conduct sessions in the evenings or on weekends, making this form of counselling even more accessible.

Comfort

Online therapy happens in your own space. You can sit in your bedroom, in a private office at work, or even outdoors. Being able to choose your environment can make it easier to open up to your therapist, improving the effectiveness of the counselling.

Avoiding Stigma and Maintaining Privacy

Unfortunately, there is still a stigma attached to mental health counselling. Going to a therapist’s office can be a barrier to some people because they may worry about being spotted by a friend or coworker. Until our culture fully accepts psychotherapy as normal and healthy, online therapy may be more comfortable for some people.

Cost Savings and Convenience

Getting counselling online eliminates expenses like transportation, parking, and missed hours at work. It’s also quite convenient, especially during busy (and stressful) holiday periods.

More Options for Therapists

Online therapists may live in your community or on the other side of the world. This gives you plenty of options for professionals to work with. That can be particularly helpful if you want a therapist who speaks another language or specializes in a type of treatment that is not readily available in your community.

Limitations and Challenges of Online Therapy

Although it has many advantages, online therapy also has drawbacks.

Technology Requirements

For online therapy in Ontario, you need a reliable internet connection. You also need to be comfortable with the medium and the app you will use to talk with your counsellor. This can be a barrier to older people or anyone else who may not be as adept at using technology.

Technological issues can also be disruptive in an online therapy session, making it less suitable for intense discussions or very emotional issues.

Lack of Physical Presence

In online therapy, non-verbal signals such as body orientation and movements may be missed by your counsellor, removing an important channel of communication. It can also change the quality of the connection between you, which is critical to some forms of therapy.

At the same time, some types of therapy are more effective when these signals are removed from the conversation. As you are deciding on a format for your therapy, consider the role that physical presence plays in your own communication style and in the type of therapy you want to get.

Another consideration is how accustomed you are to communicating online rather than face-to-face; people who grew up in the digital era may actually be more comfortable with online therapy.

Not Suitable for Serious Psychiatric Problems

If you have a complex condition or you are experiencing a serious mental health crisis, you may need to see someone in person. Although you may also have ongoing online counselling, be prepared for an adjunct treatment method if you have several interacting conditions, have been in crisis in the past, or are going through a particularly challenging time.

If you are in immediate crisis, call 9-8-8 for Canada’s National Suicide Hotline.

Does Online Therapy Work?

Online therapy can be as effective as in-person therapy, but “it depends.” This is partly because online therapy has grown so quickly that research about its effectiveness is still being done¹. However, a few things have been discovered:

• As discussed above, online therapy is not suitable for serious mental illnesses or in crisis situations, where a more intensive and direct approach is best.
• For treating depression and anxiety, online therapy can be as effective as face-to-face counselling², although more research is being conducted.
• Therapists have had success in treating perinatal mental health disorders online³. This is hopeful news for pregnant people or new parents since their travel options may be restricted.

Is Online Therapy Right for You?

Only personal experience can determine if online therapy is suitable for you, but there are some questions you can ask to help you make a decision:

• Do you have access to the right technology and a reliable internet connection?
• Do you have a private space where you can do online therapy without being interrupted or distracted?
• Does the counselling service or platform provide the kind of therapy you are looking for?
• Do your current mental health challenges require immediate intervention or intensive treatment?
• Does the counselling platform or service allow you to choose a therapist yourself or switch therapists at any time?

Final Thoughts About Online Therapy

We still have much to learn about online therapy’s effectiveness and how well it works for specific conditions. That said, trying it out may answer the question of whether it is right for you. Many services and individual therapists offer consultations so you can talk about how suitable online therapy is for you before you commit to it.

The team at Kari Walton Counseling is available to help you make decisions about the type of care that could help with your current mental health challenges. With counselling, this is often the first part of the process, especially for people who are new to psychotherapy for mental health counselling.

We offer a wide range of treatment options, including person-centred counselling, psychodynamic therapy, humanistic counselling, integrative therapy,  Cognitive-Behavioural Therapy, Dialectical Behaviour Therapy, hypnotherapy, group therapy, neurofeedback, and couples and family therapy, in an environment where you’ll feel supported and understood.

Contact us today to make an appointment. Let’s work together to make this holiday season as worry-free as possible.

References

1. Psychotherapy at a Distance: American Journal of Psychiatry https://doi.org/10.1176/appi.ajp.2020.20050557
2. Effectiveness of online psychological and psychoeducational interventions to prevent depression: Systematic review and meta-analysis of randomized controlled trials: Clinical Psychology Review https://doi.org/10.1016/j.cpr.2020.101931
3. The effectiveness of online psychotherapy interventions for the treatment of perinatal mental health disorders: A systematic review: Ulster University https://pure.ulster.ac.uk/en/publications/the-effectiveness-of-online-psychotherapy-interventions-for-the-t

The post What is Online Therapy and Does it Really Work? appeared first on Kari Walton Counselling Services.

What Is Online Therapy and How Does Online Therapy Work?

Online therapy in Canada provides mental health support through digital platforms, allowing you to connect with licensed, trained professionals from the comfort of your own space. Through methods like video sessions, phone calls, or messaging, online therapy in Ontario enables access to care without the need for travel or traditional office visits. This means you can receive help that fits seamlessly into your life. Online therapy makes it easier to prioritize your well-being on your own terms.

Can Online Therapy Really Work Just as Well as In-Person Therapy?

If you’re wondering, “Is online therapy effective?” Absolutely. But how effective is online therapy?

Research has shown that online therapy can be just as effective as traditional, in-person sessions. A recent study published in the Canadian Medical Association Journal (CMAJ)* found that Cognitive Behavioural Therapy (CBT) done remotely with a therapist works just as well as in-person CBT for a variety of mental health challenges, like depression, anxiety, and even chronic pain.

With online therapy, you get the same valuable support, but from wherever you feel most at ease. Being in a familiar space often makes it easier to open up, and you avoid the stress and hassle of travel. For everyday stress or bigger challenges, connecting with the right therapist online can feel just as impactful, bringing quality support to you in a way that fits smoothly into your life.

What Kinds of Problems Can Online Therapy Help With?

Managing Anxiety and Stress

It’s easy to feel trapped by worries about work, relationships, or personal goals. Through online therapy in Ontario or an Online therapy centre, therapists help you identify the sources of your anxiety and stress while teaching you strategies to cope. Whether it’s mindfulness, Cognitive Behavioural Therapy (CBT), or relaxation techniques, you’ll gain the tools to calm your mind and regain control over your emotions.

Overcoming Depression

Depression can make you feel isolated, but you don’t have to face it alone. Online therapy provides a safe, supportive space where you can discuss your feelings. Licensed therapists in online therapy in Ontario will work with you to understand the root causes of your depression and provide techniques to help lift your mood over time.

Addressing Relationship Issues

If you’re facing challenges with a partner, family member, or friend, online therapy can help you manage these complicated dynamics. Many therapists specialize in couples counselling or family therapy, providing a neutral space where both parties can communicate openly and work through their issues.

Healing from Trauma and PTSD

Trauma can leave deep emotional scars, and online therapy offers a lifeline for those dealing with Post-Traumatic Stress Disorder (PTSD) or other trauma-related issues. Therapists in online therapy in Ontario are trained to work with trauma survivors, helping them process their experiences in a safe and supportive environment. With approaches like Eye Movement Desensitization and Reprocessing (EMDR) or Trauma-Focused Cognitive Behavioural Therapy (TF-CBT), you can begin the journey toward recovery and regain a sense of safety and peace.

Coping with Addiction

Addiction is a complex issue that affects not only the individual but also their loved ones. If you’re dealing with substance abuse, gambling, or another form of addiction, online therapy provides confidential, judgment-free support. Licensed therapists in online therapy in Ontario can help you understand the underlying causes of your addiction and create a recovery plan.

Does Insurance Cover Online Therapy in Ontario?

Many people are asking, “Is online therapy covered by insurance?” In many cases, yes! Many health insurance plans in Ontario do cover online therapy as long as the therapist is licensed by a regulatory body like the College of Registered Psychotherapists of Ontario, the College of Social Workers and Social Service Workers (OCSWSSW) or the College of Psychologists of Ontario. If you’re thinking, “Does Blue Cross cover online therapy?” confirm your benefits before starting therapy, as some plans may cover part or all the therapy costs.

It’s also worth noting that Ontario-based therapists are usually licensed to practice only within Ontario, so they may face limitations or need additional permission to work with clients in other provinces. If you’re outside Ontario, be sure to check your local rules and insurance coverage to ensure you’re fully supported.

How Much Does Online Therapy Cost?

If you’re wondering, “How much is online therapy,” the cost of online therapy in Ontario can vary depending on the therapist’s qualifications and the type of therapy you need. On average, sessions can range from $100 to $200 per session, though some therapists may offer sliding scale fees based on your financial situation. It’s a good idea to ask about fees during your initial consultation or check with your insurance provider to see what portion may be covered.

How to Get Online Therapy?

Starting online therapy in Ontario is simple! Many therapists and platforms offer easy online booking to schedule a consultation to discuss your needs. They allow you to search by specialty, including anxiety, trauma, couples counselling, or any other area you want to focus on. You can also read therapist profiles to get a sense of their approach, personality, and expertise. Once you find a therapist, you’ll complete an intake form and schedule a session. Make sure your internet connection is stable, and you’re all set to begin your therapy journey.

Will My Insurance Cover Online Therapy in Ontario?

You’re probably wondering if online therapy is covered by insurance. Many health insurance plans in Ontario cover online therapy if the therapist is a registered psychotherapist, social worker, or psychologist. Always check with your insurance provider to see what’s included in your policy, and ask about any specific requirements for coverage, such as pre-authorization or referrals. Some policies even offer additional mental health benefits such as a higher number of sessions, increased reimbursement rates, or expanded provider options that may cover online therapy in Ontario.

If you’re still wondering, “Is online therapy legit?” or “Does online therapy work?” we’re here to help you feel confident about your choice. At Kari Walton Counselling, we’re dedicated to making online therapy in Ontario a safe, accessible, and supportive experience that truly meets your needs. Reaching out can feel like a big step, but therapy is for anyone wanting to prioritize their mental wellness, not just those facing big challenges. We offer a range of approaches, including  Cognitive-Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), and family and couples therapy. Whether you’re seeking individual support or guidance with family dynamics, our welcoming environment and experienced team are here to support you. Contact us today to book a session and experience the positive impact of personalized care.

*https://www.cmaj.ca/content/196/10/E327

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Structure the Days

Most people benefit from some sort of structure in their day, and your kids have this at school. Continuing their structured days by establishing and sticking to a routine will help reduce stress by clarifying what everyone can expect and when.

Structure also helps you manage your time and improves your productivity while teaching your children how to set up and keep to a schedule.

Limit Screen Time

When children are left to choose their activities, they will often choose their devices, which can be unproductive and even harmful. Getting them to give up screen time is easier said than done, but that’s where a daily schedule and alternative activities can play an invaluable role. Negotiating an appropriate amount of screen time with your kids will make them feel they have a say in the matter and will help them understand the importance of managing their time.

Look for Family-Friendly Activities

Your municipality may have free or inexpensive activities specifically for families looking for things to do with their children during the summer. Start by checking your local government’s website for information about community events, park activities, and programs suitable for children.

Here are some additional places to look for activities:

• Library websites, where you may find summer reading programs, workshops, and craft activities.
• Tourism websites which will have listings of festivals, educational events, and ideas for day trips.
• Community centers which often have classes and recreational activities.
• Museum websites, where you can find special events geared toward children.
• Social media sites such as Facebook Events and event aggregator sites like Eventbrite

Be a Tourist in Your Own Town

When you have visitors from out of town, what are the sights they’re most interested in seeing? If you haven’t been to those places yourself, or haven’t been in a long time, summer with your kids is the perfect opportunity. You can gain a new appreciation for your town, learn about its history, and teach your children about the area they are growing up in.

Rotate Play Dates

Arrange to take care of a friend’s children for a day in exchange for them taking care of yours. This will give you a break to look after yourself and complete any tasks you can’t do with your kids present, such as doctor’s appointments or job interviews.

Here are some activities you can try when it’s your turn to host:

• Scavenger or treasure hunts
• An obstacle course
• Painting rocks or tie-dyeing T-shirts
• Board games and puzzles
• A dance party
• Science experiments suitable for children
• Playing dress -up, or planning and performing a play

Planning is key to making sure the day is fun and engaging for the kids and not too stressful for you. Take an inventory of the items you have in your home for your planned activities, and supplement those with low-cost materials from dollar stores or thrift stores.

Get Out in Nature

We’re always telling ourselves to get outside more; having kids home for the summer is a great opportunity to do that. Explore nearby parks, ravines, riverbanks, and the lakeshore. Getting outside gives you and your children exercise and fresh air while enhancing everyone’s appreciation of nature.

Being in nature also offers great opportunities for learning. Here are a few educational ideas and topics you can focus on during your time outdoors:

• Plant identification: Teach your kids how to recognize different types of plants and talk about the basics of plant growth and the role that plants play in supporting life on the planet.
• Bird watching: Enjoy learning about the birds in your area, as well as about migration, nesting, and feeding. You can even listen for different bird calls and try to guess which birds you are hearing!
• Insect observation: Show your kids how to look for insects under rocks and logs and teach them about the role of insects in the ecosystem.
• Collecting items for art projects: Teach your kids which objects found in nature are okay to take home and which should be left where they are found. Gather interesting objects such as leaves, sticks, and rocks to make artworks when you’re back at home.
• Map reading and wayfinding: Put away your devices and try using a map and a compass to find your way around. This could be an excellent refresher for you, and those old-school skills might come in handy for your kids, too.

For older kids, you can get into topics such as environmental stewardship and conservation, survival skills, nature journaling, sketching landscapes, and mindfulness meditation.

Don’t discount urban environments when you’re looking for natural spaces; these spaces offer excellent opportunities to talk about how nature surrounds us, even if we don’t see it right away!

Get Active

We all know that childhood obesity is a growing problem in North America. Get your kids moving with physical activities you can participate in, too. You don’t have to get into organized sports for this or make a commitment to a camp or ongoing lessons; even things like gardening and family beach days will get all of you using muscles that may not get a lot of use while they’re in school and you’re at work. Dance parties, family fitness challenges, and even playing at a local playground can be loads of fun for children and adults alike—just be sure to let the kids have a turn on the swings!

Take Care of Yourself

Having children around all day can be exhausting and frustrating, and that can make you feel guilty, especially if you compare yourself to parents who thrive during the summer months. Overcoming those feelings can be an enormous challenge in a world where there is so much pressure on parents to be perfect.

If you need help dealing with your feelings about having your kids at home, the team at Kari Walton Counselling can help. We offer a wide range of treatment options, and we have plenty of experience helping parents just like you work through their mental health challenges in a safe and accepting environment.

Contact us today to make an appointment. Let’s work together to make this summer and future summers the best time of your family’s life.

The post Sanity Savers: Thriving with Kids Home for the Summer appeared first on Kari Walton Counselling Services.

What is Gratitude?

This might seem obvious, but gratitude can be thought of in a few different ways; reviewing them can help you decide how you want to approach your own practice of gratitude.

Gratitude as a Trait

For some people, gratitude is part of who they are. You can think of it as part of their personality, something they do without thinking about it, or an approach that they have toward others. People who are disposed to be grateful tend to be more positive, even under challenging conditions.
This may not be you, and it is important to recognize that that is perfectly okay! You do not need to have the gratitude trait to benefit from the practice of gratitude! If you want to be more grateful naturally, practicing gratitude can make this happen for you.

Gratitude as a Feeling

Most people feel gratitude at various points in their lives, a feeling of thankfulness, appreciation, or acknowledgment for something they have received or experienced, either from another person, an unknown source, or just life in general.
People usually describe gratitude as a positive feeling, but it is not comfortable for everyone; some people experience it as dependence or indebtedness, which they may not enjoy. If this sounds like you, rest assured that you can learn to accept, enjoy, and share your gratitude and reap its benefits, too!

Gratitude as an Act or Behaviour

Gratitude can also be thought of as something you do: telling people that you appreciate their kindness, returning favours, writing thank you notes, or “paying it forward” by giving kindness before you receive it.
If you are working on making gratitude a habit, engaging in these behaviours is a great place to start! Make it a point to thank people for the small things they do for you, and open yourself up to receive kindness in return.

How to Practice Gratitude

We have already talked about the easiest way to practice gratitude: thanking people for the everyday things they do for you, whether it is members of your family, coworkers, or the cashier at the grocery store. Everyone appreciates being appreciated, and this is a simple way to make gratitude a habit. Here are some other ways to get into the gratitude groove!

Keeping a Gratitude Journal

Keeping a gratitude journal is a common way to practice gratitude. You do not need to do extensive writing; you can just note one thing every day that you are grateful for and reflect on why you are grateful for it. You can use a physical journal, take advantage of the many online journals available, or even record your thoughts on a social media platform.
There may be days when you do not feel grateful for anything, and that is fine! Try to think of something very simple, and you will soon discover that there are little things all around you for which to be thankful. Remember that this is about establishing a habit, so keep it up!

Practice Mindfulness

Mindfulness is about being present in the moment rather than worrying about the future or mulling over things in your past. This can sound difficult, but once you learn how to do it, it becomes easier and easier to enter a mindful state.
There are some simple exercises you can do to experience mindfulness, such as paying close attention to the sensation of eating, noting the smells, the way the food feels on your tongue, and all the taste sensations you have as you are consuming food. Focus on all of your senses as you are eating. You can write these sensations down as a way of recording your first experience of mindfulness, but this is not a requirement.
Other ways to experience mindfulness are to go for a walk and notice everything around you: the colours, the sounds, the way the ground feels under your feet, and anything else you might miss if you are focused on thoughts outside of the present moment.
Practicing mindfulness helps you to appreciate the everyday things that you may otherwise overlook, which can be an important part of practicing gratitude.

Share your Gratitude

Sharing gratitude makes it spread, making you feel more grateful while infusing your social interactions with positive emotions and intentions. Try some of these:
• Give thank you cards to people who have helped you or who have shown you kindness. Keep a pack of cards at home and at work so they are at hand when you need them.
• Thank the service people you interact with, making eye contact when you do.
• Share compliments freely. We all have things we like or admire in others, so tell them!
• Share a treat! If you are getting a brownie for yourself, get one for your coworker as well.
• Post a positive review for a business you like, being sure to mention specific people who helped you.
• Give small gifts such as a gift card for a coffee, a picture frame, or a packet of seeds. A gift does not have to be elaborate or expensive to show your gratitude.

When You Have Trouble Feeling Grateful

Everyone has times in their lives when they feel everything is going wrong, and there is nothing to be grateful for. It can be very difficult to practice gratitude during these periods.
When that feeling persists, it can help to talk to someone about it. Sometimes, an underlying problem can be resolved by reframing it or thinking about it differently; talking to a counsellor can help because it gives you an objective third party you can run your thoughts by.
It may also be the case that you have a clinical disorder such as depression, which can interfere with your ability to see the positive side of things. Counselling can help you recognize your symptoms and address the problem.
If you would like to try counselling, the team at Kari Walton Counselling is ready to help. We offer a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy, to assist you with any mental health concern you may be experiencing.
Contact us today to make an appointment. Let’s talk about how we can help you get back to a gratitude mindset.

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References
1 Journal of Psychosomatic Research: A systematic review of gratitude interventions: Effects on physical health and health behaviors. https://doi.org/10.1016/j.jpsychores.2020.110165
2 Basic and Applied Social Psychology: Using gratitude to promote positive change: A series of meta-analyses investigating the effectiveness of gratitude interventions. https://doi.org/10.1080/01973533.2017.1323638
3 The Journal of Positive Psychology: When do people benefit from gratitude practice? https://doi.org/10.1080/17439760.2014.927905
4 International Journal of Applied Positive Psychology: The effect of expressed gratitude interventions on psychological wellbeing: A meta-analysis of randomised controlled https://doi.org/10.1007/s41042-023-00086-6

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The connection between food and feelings is a highly complex one that involves not only the nutritional value of food, but its effects on inflammation in the body, the microorganisms that live in the body, and interactions between different systems in the body. There is a lot that scientists still need to investigate about the relationship between food and mental health, but research into this connection is growing rapidly. In fact, a new field called nutritional psychiatry has emerged to help to answer some of the outstanding questions.
In this article, we will discuss the key things that are known about how food affects mental health, with suggestions about how you can improve your mental health through food.

Macronutrients and Mental Health

Macronutrients are the nutrients you need in the largest amounts: carbohydrates, fats, and proteins.

• Complex carbohydrates tend to boost the serotonin in the brain, which is beneficial for mental health. Serotonin plays a role in mood, sleep, digestion, sexual desire, and other important functions. It is important to recognize that simple or refined carbohydrates do not have the same effect. Simple carbohydrates are sugars in all their forms, including the sugars found in fruit juices, milk, and syrups; refined carbohydrates are carbohydrates that have been processed and have had most of their fibre and nutrients removed. These carbohydrates feel rewarding initially because they quickly increase the amount of sugar in your system, but they also leave you feeling fatigued and anxious when your blood sugar dips again. Complex carbohydrates take longer to digest and release sugars into your bloodstream at a slower, steadier rate; this gives you a more consistent supply of energy without spikes and sudden drops.
• Fats affect mood differently depending on whether they are saturated or unsaturated. Saturated fats, such as those found in animal-based products and in tropical oils such as coconut oil and palm oil, have been linked to depression, anxiety, and compulsive behaviour. Unsaturated fats are found in fatty fish such as sardines, tuna, salmon, and many nuts and seeds. Regular consumption of unsaturated fats, particularly Omega-3 fatty acids, has been found to reduce the risk of developing mood disorders, including bipolar affective disorder and major depression.
• Proteins are vital to the process of creating neurotransmitters, the chemicals in our brains that, among other things, regulate our moods. Studies have found that a diet low in proteins is linked to depression.

Micronutrients and Mental Health

Micronutrients are the vitamins and minerals that are part of our daily diet.

• B vitamins, such as B6, B9 (folic acid), and B12, aid in the production of neurotransmitters and are essential for proper brain functioning. People who do not get enough of these vitamins are more likely to develop depression and tend to have more trouble with cognitive tasks.
• Other micronutrients that play a role in mental health are vitamins C, D, and E, zinc, magnesium, and potassium.

Chronic Inflammation and Mental Health

There are numerous scientific studies that link inflammation to mental health, including major psychological disorders such as schizophrenia, major depressive disorder, and post-traumatic stress disorder. Whereas inflammation is a normal reaction to injury and disease, chronic inflammation creates conditions that are bad for mental health and overall health.
One source of inflammation is our diet. Highly processed foods, refined carbohydrates, and saturated fats are all related to inflammatory responses. Diets that are low in these factors and rich in fruits, vegetables, nuts, and fish have been shown to reduce symptoms of depression and anxiety.

Gut Microbiota and Mental Health

Microbiota are microorganisms that are present in every human body in the trillions. These microorganisms perform vital functions such as processing complex carbohydrates, stimulating immune responses, synthesizing certain vitamins, and keeping harmful microbiota at bay. Most of these organisms are found in the intestines, which is why they are usually referred to as gut microbiota. In a healthy person, beneficial and harmful microbiota exist together, but when the balance is disrupted, illness can result, including mental health challenges such as anxiety and depression.
Diet plays an enormous role in regulating the microbiota in your body. Some foods, such as saturated fats, animal protein, and foods that are low in fibre, increase harmful microbiota while decreasing beneficial microbiota. Foods that are high in fibre, along with unsaturated fats, fermented foods, fruits and vegetables, have the opposite effect.

The Mediterranean Diet

The Mediterranean diet, based on the common foods consumed in countries that border the Mediterranean Sea, is primarily plant-based. Originally identified as an eating plan that lowers heart disease, this diet has since been connected to lower rates of mental health problems. The Mediterranean diet is thought to have beneficial effects because it has plenty of antioxidants and foods that decrease inflammation.

The Mediterranean diet includes:

• Fruits and vegetables
• Whole grains
• Beans, nuts, and seeds
• Olive oil
• Moderate amounts of dairy, eggs, and seafood
• Low amounts of red meat

Conclusion
There is still a lot we don’t know about the complex connections between food and emotions, and more information is always emerging. It is important to keep an eye on the latest findings as they are reported by reliable sources. Overall, better mental health can be achieved by adopting a diet that is:

• Low in saturated fats, high in unsaturated fats
• Low in processed foods, high in plant-based foods that have not been excessively processed
• High in nutrients
• High in fibre
• Inclusive of fermented foods such as kimchi, kombucha, yogurt, and sourdough
• Low in red meat but inclusive of moderate amounts of poultry, seafood, dairy, and eggs
• High in fruits, vegetables, beans, nuts, seeds, and whole grains

For an easy way to start eating for better mental health, try foods and recipes from the Mediterranean diet. Note that any change in diet will require adjustment; try making more gradual changes if you encounter obstacles.

How Counselling Can Help

Changing your diet can go a long way toward improving your mental health, but taking additional steps such as getting more exercise and increasing your social connections can also help, as can professional counselling. Talking to a mental health care professional helps you sort out stumbling blocks in your journey to better mental health, and your counsellor can also support your diet, exercise, and social engagement goals.

At Kari Walton Counseling, we frequently work with clients who are struggling to make positive changes in their lives. Every member of our highly skilled team is fully behind your progress and is prepared to help you navigate your mental health challenges with compassion and without judgment. Contact us today for an appointment; let’s talk.

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What Is Self-Care?

Self-care is easy to identify but difficult to define. Essentially, it’s about your relationship with yourself, how you treat yourself, what you prioritize, and what you take time for. Perhaps the easiest way to understand it is to break it down into various aspects of the self: the body, the mind, the soul, and the social self. All of these parts work together to create a person who is healthy, fully engaged with life, and able to respond to challenges and opportunities with an open mind and a ready heart.

Why is Self-Care Important?

Self-care allows you to enter every situation with the best tools in your internal toolbox. If you’re facing a battle, you want to go in as your most resilient, able self; if you’re entering a time of peace and relaxation, you want to open yourself up so you can fully experience the benefits; if you’re reuniting with loved ones or making new friends, you want to be able to relate to them as your kindest, most authentic self.
Self-care also has numerous health benefits: it helps you manage stress, lowers your risk of illness, improves your immune system functioning, and helps you sleep well at night. Following the multiple strains of the COVID-19 pandemic, many of us continue to experience burnout, depression, anxiety, and the damaging effects of isolation and loneliness. Self-care is the most important thing you can do to recover and to shore up your resources for future challenges.

How To Start a Self-Care Routine

Getting started with self-care can be overwhelming, so remember you don’t have to do it all at once. Begin by taking an inventory of how you are doing in every area of your life, focusing on your mental and physical health, your spiritual wellness, and your relationships. Choose something you want to work on and start with simple things. Here are some examples of what you can do to get on the road to better self-care:

Physical Self-Care:

• Exercise: If you’re not already a regular exerciser, start with something simple like walking or beginner yoga. Aim for at least 30 minutes of moderate exercise a few times a week and increase that as you get more comfortable.
• Healthy eating: Add some more vegetables to your plate, have fruit for dessert, and eat fewer processed foods. Cut down on your intake of caffeine and alcohol.
• Drink water: Where have we heard this before? It’s still important and plays a key role in nearly every bodily function, including digestion, nutrient absorption, and maintaining energy levels. Treat yourself to an insulated tumbler to keep your water cool and refreshing. Add a squeeze of lemon for flavour.
• Sleep: Aim for 7-9 hours of sleep each night. Practice good sleep hygiene: keep a regular sleep schedule, avoid screens before bed, and create a restful environment to support falling and staying asleep.
• Watch your posture: A very simple way to practice physical self-care is to pay attention to your posture throughout the day. This can help prevent issues like back and neck pain. Take stretch breaks if you feel yourself slouching or tensing up.

Mental and Emotional Self-Care:

• Unwind: Engage in activities that help you relax and step away from sources of stress. Try reading, journaling, or a mindful hobby such as knitting or art. If none of these appeal to you, try taking a class in something you think you might enjoy.
• Ask for help: It can be very difficult to ask for support, especially when you’re trying to work on resilience, but the path to wellness almost always goes through a scary forest of vulnerability. Take the first step by reaching out to someone you know you can trust or to a therapist who will support you in your vulnerability.
• Set boundaries: If others are taking more from you than you can give, set limits on your time and energy. This can be difficult to do, especially with people who are close to you, but it will ultimately improve your relationship.
• Be compassionate towards yourself: Treat yourself the way you treat your loved ones, with kindness, understanding, and forgiveness.

Social Self-Care:

• Engage with others in a meaningful way. Rather than superficial interactions, try to ask deeper questions and communicate genuine interest.
• Practice active listening and empathy in your interactions. You will find that listening to others will open you up to sharing your own challenges with people who are important to you.
• Engage in activities that promote connection, such as volunteer work or joining a club. You may need to try a few opportunities before you find one that’s right for you, but don’t give up!

Spiritual Self-Care:

• Engage in practices that nurture your spiritual beliefs, such as meditation, prayer, or yoga. If you don’t have a practice like this, try some classes or online videos until you find something that’s right for you.
• Spend time in nature, even if that means just appreciating the beauty of a flower. This can help you enter a more mindful state as well as provide you with health benefits.
• Reflect on your values and check to see if your actions line up with them.

Maintaining Self-Care
It may take time before your new routines become habits, but once they do, you’ll engage in them without thinking about it. Focusing on breathing, for example, is an important part of getting in touch with your body, lowering anxiety, and entering a meditative state. If you practice with a video or some guided meditation, you will soon find yourself automatically concentrating on your breath when you encounter stressful situations.

When your self-care habits start to wane, ask yourself how you are doing in each domain of self-care, and then reflect:

• Where do I need to improve?
• What tripped me up? What is standing in my way?
• What have I done in the past to improve in this area?
• Are my self-care goals realistic, or do I need to adjust them?
• What are my plans to get back on track?

Conclusion

Practicing self-care can feel like a chore, but as you adjust your routine, you will find that success in one area will make it easier to achieve your objectives in others. Make small changes, go easy on yourself, and don’t give up!

If you want help establishing or maintaining a self-care routine, talking to a professional can help, and it can also be part of your self-care. At Kari Walton Counseling, we understand how difficult it can be to prioritize yourself. Every member of our team has experience dealing with this challenge; we are here to help you overcome the fears, hesitation, and guilt that often come with taking time for yourself. Let us help you root out your stumbling blocks so you can get back on track. Contact us today for an appointment. Let’s talk.

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Mental Health Problems Affecting Children and Teens

Many mental health challenges adults face are also seen in younger people. These include depression, anxiety, ADHD, eating disorders, and more severe mental illnesses such as personality disorders, schizophrenia, and PTSD.

Promoting Good Mental Health in Children and Teens

Not all mental health problems can be prevented, but fostering self-confidence and building resilience can go a long way toward protecting your child from future issues. Here are some strategies you can try:

• Foster Resilience
  Young people can learn coping skills, interpersonal skills, problem-solving techniques, and emotion-management strategies in the same way they learn other skills. Take an active role in teaching them how to cope with stress and to get along with others, and model these behaviours for them.
• Encourage Activity
  Physical activity, especially outdoors, has significant mental health benefits. Family activities such as going for walks, hiking, canoeing or kayaking, and camping can help children stay active and develop an appreciation for nature.
• Provide Healthy Food and Snacks
  A healthy body can help support a healthy mind. Foods and beverages that reduce inflammation, build strength, and supply energy lay the foundation for a lifestyle that facilitates resilience and healing.
• Allow Time for Fun
  Hobbies, sports, play, and excursions to new places are all ways to help children and teens nurture mindfulness, which is beneficial for mental health. These activities also encourage emotional and psychological growth and help children develop confidence.
• Look After Your Own Mental Health
  You can’t help anyone if you are struggling yourself. Make your psychological well-being a priority. Whether it’s an exercise routine, time alone, or sessions with a therapist, if it helps you, it’s not an indulgence. Schedule regular activities that help you be resilient and strong the same way you schedule outings with your child and parent-teacher meetings.

Education and Awareness

Understanding the challenges children, adolescents, and emerging adults face is key to recognizing when they are struggling and when to intervene. Here are some steps you can take:

• Reading and learning
  Educate yourself about the most common mental health problems children and teens are dealing with. Your family doctor or your child’s school guidance counsellor may be able to recommend good sources of information.
• Communicating
  Practice active listening and encourage your child to talk about their feelings regularly. Give them the language to name their emotions and anxieties so they can more easily discuss them with you. Keep the lines of communication open with your child’s teachers, grandparents, and any other caregivers involved in their lives. Check in with everyone for signs of depression, anxiety, and anything else that is not normal for your child.
• Advocating
  Be a voice for people who are struggling with their mental health by reducing stigma, requesting more funding for services in schools and communities, and participating in community events related to mental health. When your child sees that you take mental health seriously, they will be more likely to reach out to you for help when they need it.

Professional Help for Children’s Mental Health

Seeking professional help is never a bad idea, although, at times, it becomes necessary. A trained psychologist, social worker, therapist, or counsellor can offer diagnostic and treatment services on either a short-term or an ongoing basis. Here are some people who can help:

• Your Family Doctor
  Mental health problems sometimes have organic causes, such as neurochemical imbalances, infections, vitamin deficiencies, or traumatic brain injuries. Your family doctor can assist in identifying these causes. They can also provide basic mental health care and refer you to other professionals in your community.
• School-based Services
  Check with your child’s school for the services they have on-site, such as guidance counsellors, school psychologists, or school nurses. Encourage your child to seek support from these individuals and groups. If there are opportunities for you to meet with these professionals, take advantage of them.
• Mental Health Care Professionals
  Psychologists, social workers, counsellors, and therapists are all equipped to help with mental health concerns. Meeting virtually or over the phone has become increasingly available, making it much easier to access these services. You will need to do some research to find the right professional for your child, and you may have to interview more than one person. Remember that persistence and patience may be necessary, but they will be worth it when your child starts receiving excellent care.

About Kari Walton Counselling
If you are looking for mental health services, we are ready to help. Our team is diverse in terms of background, training, and areas of expertise, and we are dedicated to providing our clients with the right care for their individual concerns and circumstances. We offer a range of treatment options, including family counselling, which can help identify any family dynamics that are affecting your child’s feelings of safety and support.

Your wellness is our priority. Contact us today to talk about your family and how we can get you on the road to better mental health!

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References:
¹ https://www.ipsos.com/en-ca/news-polls/CMHO-children-and-youth-mental-health-ontario
² https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(20)30570-8/fulltext
³ https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2783714

The post Mental Health in Children and Teens: How You Can Help appeared first on Kari Walton Counselling Services.

Understanding Financial Stress

Our feelings of stress often originate in the belief that we’ve lost (or never had) control over important aspects of our lives. On its most basic level, control means being able to bring about positive outcomes for yourself and your family; a lack of control means that you don’t think your actions have any effect on what happens to you.
People will usually try to regain control if they lose it, but inflationary pressures are not something you can easily control. Over time, this loss of control and the inability to regain it can have serious impacts.

The Effects of Financial Stress on Mental Health

Some of the common psychological effects of financial stress are:

• Anxiety: People under financial stress may experience worry and fear about money-related issues. Because money concerns affect so many areas of our lives, this anxiety can easily spread to other domains, such as work and family life.
• Depression: Financial stress can lead to feelings of sadness, hopelessness, and despair. Struggling with financial insecurity can also make it difficult to enjoy life and maintain healthy relationships, meaning that the things that normally buffer you from the effects of stress are also harder to access.
• Shame and guilt: People under financial stress may feel ashamed about their situation and even guilty if they believe they aren’t doing enough to improve it.
• Relationship problems: If there are disagreements about money, or one partner is bearing the brunt of the financial burden in the relationship, the relationship can be put to the test.
• Ineffective decision-making: Financial stress can harm a person’s ability to make good decisions. They may make impulsive decisions, such as taking on more debt, making risky investments, or engaging in recreational gambling.
• Low self-esteem: If people feel as though they are failing or not living up to societal expectations, it can damage their self-esteem.

Stress, in general, can have serious effects on physical health, resulting in headaches, muscle tension and pain, digestive issues, insomnia, high blood pressure, a weakened immune system, weight changes, and a decreased sex drive.
It’s important to note that many of these effects are cumulative, meaning they become more impactful over time. For example, stress itself can be motivating in the short term, but over time the effects of chronic stress will overwhelm any power it has to spur people into action. The effects also interact; shame and guilt, for example, can cause someone to withdraw socially, harming their relationships and making it more challenging to find the social support they need to buffer the stress.

What You Can Do About Inflation-Related Stress

Key to dealing with any kind of stress is regaining a sense of control. That’s easier said than done when you feel as though your world is falling apart. However, even small changes can give you a sense that you’re on the right path. Here’s how you can get started:

• Consider the things you can control, even if it doesn’t help with the impacts of inflation. Can you improve your diet to include more healthy options? Can you go for short walks around your neighbourhood? Are there any free events in your city that would get you out of the house and give you opportunities to interact with other people?
• Prioritize the things that will benefit your physical health: sleep, moderate exercise, avoiding unhealthy foods, and cutting down on alcohol and tobacco use. It’s easy to slack off on these good habits when you’re under a lot of stress, but sticking to them will shore up your strength and your immune system, making it easier for you to manage your psychological challenges.
• Stay on top of your finances and review your budget. When you’re anxious about money, it’s paradoxically easy to ignore your bills and put things on credit without ever checking your balance. But taking a closer look at your income and expenses can uncover opportunities for saving, such as subscriptions you’re not using or unused purchases that you can still return.
• Check your benefits. You may have benefits you’re not taking advantage of, such as flex funds for non-medical services such as massage and job counselling. Use these benefits and any other resources you can find within your company or your community. You might be surprised by what you can find at little or no cost.
• Seek out social support. It’s tempting to hide under the covers when you’re anxious or fearful, but it won’t solve your problems over the long term. The people who care about you will be happy to listen, which will help with any feelings of shame you may have. They may also be able to offer you support by getting you out for walks or helping you find resources that could make things easier for you.
• Talk to your doctor or a therapist. Your family doctor can help with the physical effects of stress and will work to rule out any other possible causes for your symptoms. They may recommend medications or other treatments to lessen the effects of stress on your body. They can also refer you to various types of mental health supports. Therapists can help in a wide range of ways, depending on their areas of expertise. They may work with you on your emotional state, but they can also recommend concrete actions for you to take, connect you with support groups, teach you relaxation techniques, and more.

Inflation and Your Mental Health

Inflation-related stress is real, and it has real psychological and physical effects. There are several things you can do to mitigate the stress, such as engaging in proper self-care, reviewing your budget, and talking to your doctor or a mental health care professional.
If you’re struggling, KW Counselling is here to help. Our compassionate, experienced therapists will give you a non-judgmental space where you can explore your thoughts and feelings and develop coping skills to help you through this period in your life and beyond.
We tailor our approach to your specific circumstances and therapeutic goals, using techniques grounded in modalities as wide-ranging as cognitive behavioural therapy, dialectic behavioural therapy, hypnotherapy and family therapy. Whether you are experiencing financial stress, feeling overwhelmed by life, or suffering from a specific condition such as depression, PTSD, or another mental health issue, we are here to support you.
Ready to take the first steps toward addressing your stress? Schedule a consultation with one of our therapists today. We’d love to meet you.

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