What is Anxiety?

Anxiety is a feeling of worry, fear, or apprehension, usually about something that has an uncertain outcome. Although we all experience anxiety from time to time, it can affect our quality of life and our ability to function normally if it is severe or persistent.

In general, anxiety has three types of symptoms:

• Physical, which can include restlessness, heart palpitations, shortness of breath, muscle tension, dry mouth, nausea, tingling in your hands or feet, and insomnia or other sleep disturbances.
• Emotional, including feeling fearful, uneasy, or irritable.
• Cognitive, including having trouble concentrating, focusing on the worst possible outcomes, and being unable to rationally evaluate how threatening a particular situation or event is.

When to Seek Treatment for Anxiety

Getting an official diagnosis of an anxiety disorder isn’t necessary before you start looking for potential ways to reduce your anxiety symptoms. You know when you are not yourself. Rather than relying on a checklist, ask yourself if your anxiety is distressing to you. If it’s interfering with your relationships, physical health, work life, or overall feeling of well-being, that’s all you need to go forward.

Treatments for Anxiety

Common treatments for anxiety include therapy and medications such as antidepressants, anti-anxiety medications (benzodiazepines), and beta blockers. Therapy is always recommended if medication is prescribed because research has shown that medication is much more effective alongside therapy than without it.

For many people, therapy on its own can be extremely effective. It can be a good way to start exploring the nature, severity, and causes of the anxiety you’re struggling with.

Online Therapy for Anxiety

Psychotherapy is now delivered online as well as in person. Counselling can take place through virtual meetings like Zoom and FaceTime, over the phone, and even via text message or e-mail.

Advantages of Online Therapy for Anxiety

If you’re used to thinking of therapy as face-to-face meetings, you may be surprised to learn that online therapy can be just as effective and that it has advantages when it comes to treating anxiety.

Connect with a Therapist Anywhere in The World

Online therapy allows you to choose a therapist who lives in your town or on the other side of the world. Having a good match with your therapist is very important to getting care that is helpful to you and to making progress in your treatment. Finding someone you can easily connect with takes a great deal of the anxiety out of the process; being free of geographic restrictions means that you’ll have more options and that you’ll be more likely to find the right therapist for you.

You also don’t need to worry about missing appointments if you have to travel for work or will be on vacation. All you need is a reliable Internet connection to attend your sessions.

Increased Comfort

Anxiety can make it difficult to feel comfortable in unfamiliar environments. With online therapy for anxiety, you can attend your sessions in a setting of your choosing, whether that’s at your home, in a quiet space at work, or even outside.

If you have social anxiety, online therapy can feel much less intimidating than face-to-face therapy. You don’t have to worry about how you’re dressed or how you move if those are things that exacerbate your anxiety. You can even start your program of therapy with phone calls or text messages if video meetings are challenging for you. If you like, you can switch to video when you feel more comfortable.

Decreased Stigma

Some people with anxiety worry about what others will think of them if they’re seen walking into a therapist’s office. With online therapy, that concern is eliminated. You can attend your appointment without anyone knowing that it’s anything other than a regular meeting.

Flexibility

Scheduling your therapy appointments is much easier with online therapy; you don’t have to leave time for travelling to your sessions, and many therapists can see you after normal office hours. This reduces the anxiety of fitting your therapy into your day or having to move other things around.

Access to Resources

Your therapist may want to direct you to additional resources such as online journaling apps, sources of information about anxiety, or groups that you can join. This is much easier with online therapy because your therapist can send you these resources directly, and you can even explore them together. With face-to-face therapy, you would have to write them down and look at them later, which poses an additional set of barriers to you getting the help you need.

Final Thoughts About Online Therapy

Online therapy has significant advantages for people dealing with anxiety, but only you can decide if it is the right type of counselling for you. If you try it and find that it’s not effective, you can always start there and switch to face-to-face counselling.

The team at Kari Walton Counselling has helped hundreds of people just like you, both face-to-face and online. As counsellors and as individuals, we all understand the challenges that people with anxiety face in their daily lives, and our only goal is to help you move through your life with more confidence, free of the fears and worries that are holding you back.

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, depending on your preferences and needs.

Contact us today to make an appointment. Let’s work together to get your anxiety under control and your life back in your own hands.

References

1. Depression and Anxiety Among US Children and Young Adults. JAMA Network Open. doi:10.1001/jamanetworkopen.2024.36906

2. Anxiety, Worry, and Grief in a Time of Environmental and Climate Crisis: A Narrative Review. Annual Review of Environment and Resources. org/10.1146/annurev-environ-012220-022716

The post Dealing with Anxiety? Online Therapy Can Help appeared first on Kari Walton Counselling Services.

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

The post Online Therapy – Your Questions Answered appeared first on Kari Walton Counselling Services.

The good news is that you can make holiday events more relaxing and successful by following the tips below!

1: Set Realistic Expectations

You want your Christmas gathering to be the most perfect, magical celebration ever, with happy guests, a meal that everyone raves over, and brilliant memories to be shared for years to come. But that rarely happens, so set your expectations a little lower. Here’s how you can do that:

Plan a simple menu focusing on a few tried-and-true items, such as your famous homemade cookies or your signature roasted ham.

Purchase some ready-to-eat items like side dishes or desserts. No one needs to know that you didn’t get up at 5:00 am to bake everything from scratch; let the experts do that work while you get that extra rest you need.

Ask for help. Get a few trusted family members to bring dishes, help with setting up your space, or come up with activities for children.

2: Create a Comfortable Setting

If you’re hosting an event, prepare the setting to be relaxing. Soft lighting, soothing music, and comfortable spots for people to get away from others are all helpful in making your guests feel at home. Set up a spot for children to play if you’re expecting them, and designate a family member to help keep an eye on them.

Set a positive tone yourself by maintaining a calm, welcoming demeanour, even if you feel a little stressed out. Greet guests warmly, express gratitude for their presence, and steer conversations toward positive or neutral topics such as seasonal plans, movies, or neighbourhood happenings.

3: Establish Boundaries

You can’t choose your family, and there are always family members who have opinions they want to share. Normalize setting limits on acceptable topics of conversation. If someone brings up a subject you don’t want to be discussed, say so. Practicing ahead of time can be helpful. Try some of these to see what feels comfortable for you:

“This topic is so important, but maybe we can save it for another time. Let’s focus on enjoying each other’s company.”

“It seems like we have different views on this. Let’s agree to disagree and move on to something we can all enjoy discussing.”

“I think we could all use a break from this topic tonight. How about we talk about something lighter?”

“Christmas is about coming together and celebrating. Let’s keep things light and focus on what brings us joy.”

You can also change the topic to things like upcoming plans, fun things people have done lately, and so on. Have a list of topics prepared in advance so you can pivot to those.

Another strategy is to set up some separate discussion areas for people who really want to hash out a topic. Steer them to one of those to finish their conversation.

4: Be Mindful of Dietary Restrictions and Preferences

Ask your guests in advance if there’s anything they can’t or won’t eat. Make (or purchase) alternative versions of your menu for these guests. This may require some planning, but it doesn’t have to be a lot of extra work if you do your research in advance. Your guests will appreciate you thinking of them and their comfort.

5: Make Time for Self-Care

No matter how much you love your family, they can be a lot to handle for long periods of time. If you’re visiting relatives or hosting them, take some time to get away from them and be by yourself. Some things you might choose to do:

Go for a walk. If someone says they want to come with you, be honest about needing time alone; it will help them understand you and your needs better if you’re straightforward with them.

Schedule a salon appointment in advance. Get your hair or nails done, or go for a massage. That will get you out of the house and help you relax.

Go to bed early with a book or magazine. You don’t need an excuse—just say you’re tired and want to rest.

6: Designate a Safe Space

Set aside a room or another private place for guests who need a little space to breathe. Have some water and tissues handy, along with some comforting foods like chocolates or fruit. If a guest seems to be having trouble, quietly steer them there and tell them to stay as long as they need to. People who are struggling to cope with the people, the conversation, or the noise will appreciate this sanctuary.

7: Have an Exit Strategy

When things get overwhelming, plan to take a break by going outside for a few minutes or leaving for the evening. If you’re there with a partner, set up a way to signal to each other that it’s time to go. Don’t give in to guilt where this is concerned; you know when things are about to devolve for you, and it’s fine to listen to that!

8: Focus on Gratitude

Christmas is about celebrating togetherness, kindness, and the joy of giving, whether that’s through acts of generosity or simply spending time with loved ones. Set aside a few moments to talk about the things you and your guests are grateful for and what they’re looking forward to in the upcoming year. As an adjunct, you can also have them talk about what areas of their lives they can use help with; this will encourage honesty and may help build some new bonds.

Kari Walton Counselling wishes you and your loved ones the best of the upcoming festive season. If we can help you prepare, come and talk to us. It’s important to recognize that counselling is not only for severe psychological issues or intractable problems but for the maintenance of your everyday mental fitness. This type of care is a key component of self-care and overall well-being.

Every member of our team knows from experience how stressful it can be to deal with the holiday season. We want you to survive and thrive through it all. In our practice, 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.

The post De-stressing Christmas: 8 Ways to Manage Family Dynamics During the Holidays appeared first on Kari Walton Counselling Services.

For teens who struggle with social anxiety, going back to school after the summer months can be particularly fraught. They may be encountering social situations that are uncomfortable for them and interacting with people who make their social anxiety worse. Add to that the pressures that social media puts on all young people, and you have a recipe for very high stress.

In this article, we will talk about what social anxiety is, how it affects teenagers, and how you can help your teenager or your teenaged students make the transition to school days easier.

Understanding Social Anxiety in Teens

Social anxiety can affect people at any age, but it can be especially challenging for young people today.

What is Social Anxiety?

Social anxiety is a diagnosable mental health disorder that makes it difficult for people to interact with others. Stemming from a fear of being judged, social anxiety can cause sufferers to avoid social situations in person and even virtually. People with social anxiety may also avoid feedback about themselves, such as constructive criticism or friendly advice.

Although many people are hesitant to jump into social situations, social anxiety is more severe, causing the sufferer to miss out on important occasions and opportunities for growth. For some people with social anxiety, even eating or drinking in front of other people can be debilitating.

What Are the Symptoms of Social Anxiety?

In the socially anxious person, you might notice:

• Stress and worry about social situations.
• Preoccupation with negative feedback.
• Belief that others don’t like them, in the absence of confirming information.
• Excessive worry about rejection.
• Disproportionate reactions to social rejection or perceived social rejection.
• Physical symptoms such as sweating, stomachaches, headaches, trembling, or muscle tension when thinking about or engaging in social interactions.

How Social Anxiety Affects Teens

Teenagers can be more severely affected by social anxiety for several reasons:

• Teens can’t avoid social settings while they’re in school. Adults have a great deal more flexibility in choosing their environments, but teens are required to attend classes.
• Social media plays an enormous role in the lives of teenagers, and their peers can be particularly cruel in the way they use it.
• Teenagers are in the process of developing their social skills and building their first social networks. This is much harder for people with social anxiety.
• Academic performance may suffer if you avoid feedback and are hesitant to participate in classroom discussions and team-based activities.
• Social anxiety can erode your teen’s confidence and self-esteem by making them feel that they’re unworthy, especially in comparison to their peers.

What Are the Treatments for Social Anxiety Disorder?

Fortunately, there are some excellent treatment options for social anxiety. They include:

• Psychotherapy or counselling which could take the form of Cognitive-Behavioural Therapy (CBT), Exposure Therapy, or Acceptance and Commitment Therapy (ACT). Each of these styles of therapy takes a different approach:
  • CBT identifies and challenges negative thought patterns, seeking to replace automatic negative thoughts and reactions with thoughts that are more consistent with objective reality. CBT is very commonly used to treat anxiety disorders and excessive worry.
  • Exposure therapy entails gradually exposing people to something they tend to avoid and coaching them on how to handle their reactions so that they become less distressing.
  • ACT focuses on techniques such as mindfulness to encourage accepting discomfort as part of the process of growth. By combining mindfulness and relaxation with a focus on the individual’s values and goals, practitioners help their clients move forward with greater purpose and less distress.
• Psychopharmaceuticals such as antidepressants, anti-anxiety medications, and beta-blockers can be helpful, even on a temporary basis. Consult with your family doctor for guidance on these medications. Some over-the-counter medications and supplements can also be helpful; don’t overlook those, but do your research on them beforehand.
• Support groups and group therapy can help teens understand that they are not alone. Group settings also give socially anxious teens an opportunity to practice social behaviours in a supportive environment.

How to Support Your Socially Anxious Teen

Parents can feel lost when faced with a teenager’s reluctance to engage in social activities or to return to school. Here are some ways to help:

Learn About Social Anxiety

Read about this condition on trusted online sites and visit your local library for resources. For guidance, there are associations and organizations dedicated to the study of anxiety disorders. They are excellent resources for people who aren’t sure where to get information. By getting a better understanding of social anxiety, its causes and treatments, you will have a good head start on helping your teen.

Create a Supportive Environment

Acceptance and love should be unconditional at home. Foster an environment that avoids criticism, teaches children to work with feedback, and allows them to make mistakes they can learn from.

Encourage Open Communication

Use active listening skills to encourage your teen to talk about their fears. If your teen is anxious about returning to school, validate their feelings and allow them to talk them through. Avoid judging them for feeling anxious, as this will only exacerbate the problem.

Get Them into Journaling

Keeping track of your feelings and the situations that trigger them can go a long way toward developing awareness. That can further lead to your teen’s improved understanding of their own condition and why they react the way they do. Buying them a nice journal and a pack of their favourite pens can help get them going. There are many diaries with prompts for people with anxieties, which may be useful for your teen.

Consider Counselling

Counselling has been shown to be extremely helpful for social anxiety disorder. By offering this resource, you’re also showing your teen that you care about their mental health and that you take their concerns seriously.

Finding the right type of therapy and the right mental health care professional can take a few tries, so don’t give up! Not every combination of client, therapist, and therapeutic approach is a match, but that doesn’t mean that it’s not right for your teen.

Parenting can be very stressful, especially if you have a stressed-out teen. Don’t neglect your own mental health and your self-care needs as you navigate this challenging time; counselling is not only for people with a diagnosable disorder—it can also help you to talk through your thoughts and feelings about your teen and their struggles.

The team at Kari Walton Counselling understands the difficulties of parenting in the modern context. We can help both your teen and you make the transition to school days more manageable. 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 counselling in a safe and accepting environment.

Contact us today to make an appointment. Let’s work together to find the roadblocks on your journey to more intentional self-care, relating, and parenting.

The post Managing Back-to-School Anxiety appeared first on Kari Walton Counselling Services.

In this article, we’ll explain what it means to be intentional toward parenting, partnering, and self-care and offer you some options for specific strategies.

Acting with Intention

When you do things in a deliberate, planful way based on clear goals, values, and principles, you are being intentional. The opposite of an intentional approach is one that’s based on impulse, habit, strong emotions, or external pressure.

In the context of parenting, where the pressures can be overwhelming, acting with intention is a lot easier said than done. However, if you set aside a few minutes every day to work on your strategies, being intentional will soon come naturally.

What is Intentional Parenting?

Intentional parenting means parenting in a mindful way, being aware of the choices and decisions you make around parenting, and bringing those choices and decisions into line with your values and the principles you want to live by.

Intentional parenting involves:

• Prioritizing your values in your decisions and interactions.
• Being present and fully engaged with your children, putting aside distractions so you can connect with them authentically.
• Recognizing that each child is unique and may require different approaches at different times but staying consistent with rules and expectations.
• Using positive discipline techniques that focus on teaching and guiding rather than punishment.
• Taking a long-term, holistic approach to your children’s development rather than whatever works in the present moment.

Self-Care and Intentional Parenting

Looking after yourself is critical to acting with intention toward your children; without a healthy base to work from, your efforts at intentional parenting may fail. Proper self-care helps you be healthier and more present so that you have the energy and the mindset to be more intentional.

Here’s how you can take an intentional approach to self-care:

Prioritize Sleep

Sleep is about more than rest; more and more scientific evidence shows that getting enough restful sleep is beneficial to multiple aspects of physical and mental health.

Make sleep a priority in your life. If you’re having trouble getting to sleep or staying asleep, look into best practices for sleep hygiene and talk to your doctor.

Practice Mindfulness

Mindfulness helps you slow down and focus on what’s going on in the here and now. It means setting aside regrets about the past and worries about the future so that you can appreciate what’s around you in the moment. Mindfulness can help you cope more effectively with stress, improving your mental health and your overall well-being.

Say No Sometimes

Do you find yourself doing everything for everyone else and nothing for yourself? Think about whether these additional tasks are consistent with your values and principles and if they’re helping you live intentionally. Don’t automatically agree to tasks or activities that don’t benefit you in these ways.

Exercise

If you don’t already have an exercise routine, start small with a 15-minute walk around your neighbourhood or some light stretching at home. Exercise not only benefits you physically, but it also forges a better connection with your body, improving communication between your psychological self and your physical self.

Review and Revise Your Diet

Be planful about what you eat and when you eat it. This will take more time than grabbing whatever’s handy or ordering take-out, but it will ultimately benefit you. Over time, you’ll develop a routine that incorporates shopping for healthy food and preparing nutritious snacks.

Getting intentional about food can be a great way to connect with your children: involve them in meal planning, shopping, and preparing food. You can also find moments to practice mindfulness here: immerse yourself in the colourful sights and the fresh scents of the fruits and vegetables at your grocery store, try a farmers’ market for even more sensory experiences, and really experience the feeling of the food as you cut it up and consume it.

Relating to Your Partner with Intention

If you have a parenting partner, the health of your relationship will affect your relationship with your children as well as the time you have for self-care. Here are some tips for intentional relating:

• Be honest and authentic. Relationships are built on vulnerability and trust; make yourself available to your partner emotionally, and be honest with them and with yourself.
• Value what is special and unique about your partner. Tell them why you value them.
• Be present when you’re having a conversation. If they’re talking, listen rather than distracting yourself with other thoughts or rehearsing your response.
• Focus on your connection: think about the ways in which you connect and the meaning of the connection to you, and act in ways that strengthen that connection.
• Be responsive to their needs. People are different: they react to events in ways that may be unique to them because of their personal histories, traumatic experiences, or even unconscious thoughts and feelings. Don’t respond to them based on how you would react under the same circumstances, but really try to understand and empathize with how they feel.
• Express appreciation whenever you think about it. If you never think about it, set aside a few minutes a day to do so.

How Counselling Can Help

Living intentionally doesn’t come naturally; it takes practice, and it can be challenging, especially if you have to face difficult truths about yourself, your relationships, and your parenting style. If you’re struggling to be more intentional, talking to a counsellor can help. They can serve as a sounding board, help you uncover uncomfortable feelings and thoughts that may be holding you back, direct you to mindfulness resources, and practice intentional communication with you.

The team at Kari Walton Counselling understands that making changes to your longstanding behaviours can be very challenging. We offer a wide range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy, and a safe and accepting environment for you to explore your deeper self.

Contact us today to make an appointment. Let’s work together to find the roadblocks on your journey to more intentional self-care, relating, and parenting.

The post Self-Care and Partnership for Parents: An Intentional Approach appeared first on Kari Walton Counselling Services.

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 Digital Exhaustion?

Digital exhaustion is a type of mental fatigue that comes from spending too much time on digital devices, including computer screens, tablets, and smart devices.

The signs and symptoms of digital exhaustion can look like burnout but are directly related to the use of digital devices. You might notice things like:

• Low energy levels or lack of motivation
• Depressed or anxious mood, feeling overwhelmed
• Feelings of isolation or separation
• Sleep disorders, including trouble falling and staying asleep and an inability to get a full, restful night’s sleep
• Physical symptoms such as sensitivity to light, headaches, dry eyes, and chronic pain in your neck, shoulders, or back

What Causes Digital Exhaustion?

There is no scientific consensus about what causes digital fatigue. Physical problems such as irritated eyes, back and neck problems, and sleep disorders have clear and direct relationships to staring at screens and being hunched over our devices, but the psychological effects have more complex connections to digital device use. Below, we look at some potential reasons for these psychological impacts.

An Increase in Devices

A 2021 survey by Deloitte¹ found that approximately 1/3 of US respondents felt overwhelmed by the number of devices and subscriptions they had; these negative emotions were higher for people with more devices and subscriptions.

More Concentration Required

Remote meetings require more intense focus than the average face-to-face meeting. With a camera watching your every expression and a microphone recording your every word, you have to be at your best whenever you’re on a call. If your job entails constant meetings, there’s little time to recharge.

Constant Connectivity

Even in our private lives, the availability of digital devices and Wi-Fi networks increases the pressure to be available 24/7/365. This expectation means that you have to attend to your devices all the time and that you may feel pressure to respond ASAP.

Cognitive Load

It takes a lot of cognitive effort to monitor multiple devices while doing your regular job, as well as learning how to use new digital tools and platforms.

Information Overload

Because we are constantly connected, we have information coming in all the time. In some contexts, such as a newsroom, this is a necessary and important workplace resource, but in other settings, it creates additional distractions and more things that we have to attend to.

Inadequate Boundaries

For many people, working from home has meant working longer hours and at non-standard times of the day. Although this can be helpful for people who want more flexibility, it can also make it harder to separate work life from home life. The boundary between work time and home time is much more blurred now due to the “convenience” of our digital devices.

Preventing Digital Exhaustion

You may not be able to eliminate digital fatigue completely, but you can reduce it with the tips below.

Do an Ergonomic Assessment

Check to see that you are using the right kind of office chair, that it’s set at the right height, and that your screens are at the optimal angle to prevent chronic problems such as neck and back pain. You can find the necessary assessment information online, and your employer may also have someone who can do an assessment for you.

Take Regular Breaks

This seems like an obvious solution, but do you actually schedule breaks into your day? When was the last time you took a break for something other than going to the bathroom or getting a snack?

Set up regular times during the day to go for short walks, meditate, or engage in mindfulness. Put them in your calendar and set an alarm so you don’t miss your break times.

Consolidate Your Apps

Streamline your workflow and reduce distractions by consolidating your communications apps. For example, you can try these tips:

• Use an e-mail client that supports multiple e-mail accounts. You will see all your e-mail in one place, and responses will appear as though they came from the account to which the original message was sent.
• Adopt integrated team collaboration tools that let you handle messaging, video calls, and file sharing within one app.
• Use browser extensions that combine multiple web-based communications tools into one tab.
• Do regular reviews and cleanups.

Let Go of Your Social Media

Social media should be about positive connections. If you find that a particular platform is making you anxious or taking up too much of your time, consider deleting your account or cutting back on your use of that platform. Ask yourself how much value you’re getting from the platform versus what it’s costing you in terms of time and energy.

Don’t Keep Your Phone in Your Bedroom

When it’s time for some downtime, leave your phone in another room for the night. If you’re worried that you’ll miss an important call or text, you can always turn off your notifications with the exception of specific numbers or people.

Nurture Offline Connections

Get together with people face-to-face. Some of your workplace interactions could even be handled in person so you can make higher-quality connections with people. Make time to see some of your friends and family members in real life rather than communicating through video calls or apps.

Be sure to make small changes you can commit to for the long term rather than overhauling your entire digital life all at once. Making too many changes over a short period of time will only increase the pressure you feel and may lead to failure.

Getting Help for Digital Exhaustion

Digital exhaustion can be . . .  exhausting! If you’re stuck in a cycle of fatigue and unsuccessful recovery, talking to a counsellor can help. Even a few sessions can help you home in on the precise reason for your exhaustion and might point to ways to help you manage your digital life more effectively. You may even discover that your symptoms have another root cause, such as anxiety that you haven’t been able to pin down.

If you’d like to try counselling for your digital exhaustion, feelings of depression, anxiety, isolation, or disconnection, the team at Kari Walton Counselling is here for you. We offer a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy.

Contact us today to make an appointment. Let’s figure out what’s causing your digital exhaustion and how you can achieve a more restful state of being.

References

¹  Deloitte Insights: Digital life often delivers daily benefits but can also fuel tech fatigue and well-being worries: https://www2.deloitte.com/us/en/insights/industry/telecommunications/connectivity-mobile-trends-survey/2023/connected-consumers-digital-fatigue.html

The post Combating Digital Exhaustion appeared first on Kari Walton Counselling Services.

What is Intentional Living?

Intentional living involves paying close attention to the choices you make and the things you do, with the goal of bringing them into better alignment with your values and the other things that are important to you. Essentially, it means turning off the autopilot that controls your life and making more deliberate decisions.

What Are the Benefits of Intentional Living?

Intentional living can have significant benefits, including:

Reduced Stress and Anxiety

If you approach intentional living sincerely, you will start to focus on the things that really make a difference to you: the things that fulfill you and make your life worth living, rather than your worries and regrets.

Less Comparison and Reduced Striving to Achieve

Intentional living encourages you to focus on what you already have and what is in front of you. You will spend less time thinking about what you don’t have and how you can get it and more time enjoying the pleasures that surround you. You’ll also have a better sense of what you need more of in your life and how you can make it a bigger part of your daily existence.

Greater Acceptance of Yourself and Your Life

Acceptance in this context doesn’t mean settling; it means understanding that what’s right for others may not be right for you. You have a set of values that you want to live by, priorities that may be different from other people’s priorities, and an identity that is unique to you. Accepting yourself and your life means discovering what these values, priorities, and unique characteristics are so that you can be your best and most authentic self every day.

A Calmer Mind

If you feel like your head is cluttered with unnecessary thoughts, worries about things that may never happen, and details that you will never need, intentional living could clear all that out. This can leave you with a more peaceful headspace while also freeing up room for more creativity, productivity, and calming thoughts.

Reduced Reactivity

Living intentionally gives you perspective on your emotions so that you don’t respond as automatically to events and people in your environment. With the help of regular mindfulness practice, you can train yourself to respond more thoughtfully and purposefully to external triggers and stressors. This can bring about better outcomes for you while reducing your stress.

Identifying Your Values

Living intentionally is easier when your choices and actions line up with your values, but figuring out what your values are is easier said than done. Here are some ideas to get you started:

• Take note of the things that make you feel happy, calm, energized, or purposeful. What is it about those things that are important or valuable to you?
• Reflect on what an ideal day is like for you. What are the things you do? Who do you talk to? What do you experience?
• What activities bring you joy or make you feel fulfilled? Make a list and then try to figure out what these activities have in common.
• Think about moments that were particularly meaningful to you. What made these moments meaningful?
• Recall the worst experiences of your life, the ones that were the most upsetting, unsettling, or unsatisfying. This can be uncomfortable but can also be extremely valuable in identifying the things that are important to you.
• Review decisions you’ve made in the past and think about the values that influenced those decisions. Were there times when you felt conflicted about your decisions because they weren’t aligned with your values? What can those experiences teach you about what your values are?
• Complete a values survey such as the VIA Survey of Character Strengths or the Schwartz Value Survey. These are both scientifically supported ways of measuring values that you can use to explore your values.

Keep a list of your values handy so you can reflect on them and the role they play in your decisions. Leave space for your values to shift over time and for you to discover new values you didn’t know you had!

H2

How to Start Living Intentionally

Living with intention begins with three steps:

• First, recognize and acknowledge that life is largely made up of choices. You may have more constraints for some of your choices, but you can always choose your attitudes and reactions, especially with practice.
• Next, acknowledge the influences of the culture you live in. What is it telling you about the right way to be or the right way to live? Are those influences consistent with your values and the way you want to live?
• Finally, get to know yourself. What are the values you want to emulate? Are your choices lined up with those values? What keeps you focused on living intentionally, and what distracts you?

Keep in mind that learning to live intentionally is a process. You won’t be able to immerse yourself in it all at once. Being patient with yourself and accepting setbacks is part of your growth.

Ways to Be More Intentional

Living intentionally doesn’t happen all at once. Start with small changes and add on over time.

Learn About Mindfulness

Practicing mindfulness can set you on a path to intentional living by encouraging you to slow down and be aware of your thoughts, feelings, and sensations. There are many simple exercises that can show you what mindfulness feels like; once you understand how it works, you can incorporate it into your daily activities.

Eliminate Distractions

We live in a noisy world. Even when we’re in a quiet place, distractions are everywhere. Identify the things that draw your attention away from your tasks. Consider limiting or eliminating those distractions. For example, if you spend a lot of time on social media, think about deleting the apps from your phone or only accessing them occasionally.

Keep a Journal

Journaling is a great way to figure out what’s working in your life and where you could be more intentional. Use a few short prompts such as:

• What did I enjoy most about today?
• Did I have any experiences that were especially meaningful or fulfilling?
• What distractions did I encounter?

Keep the prompts simple so you can maintain the habit of writing in your journal every day.

Set a Morning Intention

Take a few minutes every morning to set an intention for the day. Decide on something you will do, how you will approach the day, or how you will interact with people in your life. At the end of the day, reflect on that intention and how well you did. If you didn’t meet your intention, reflect on why and try again the next day.

Create a Vision Board

A vision board helps you make your intentions and goals more tangible. Picture the life you want to have and assemble images, quotes, phrases, and symbols that are relevant to that ideal life. Putting a vision board together will help you clarify your goals and values while reflecting on it every day can help to align your thoughts, beliefs, and actions with your desired outcomes.

Conclusion

Once you start living with intention, you’ll find that your life naturally evolves to help you be increasingly intentional. You will still need to work at it, but it will start making more sense to you, and you will start meeting yourself where you are rather than pushing yourself towards someone else’s goals and standards.

If you’re having trouble bringing your life into alignment with your values and other things that are important to you, think about whether counselling might be helpful. Talking to a counsellor can give you an impartial sounding board where you can express whatever you want to.

If counselling is something you’d like to try, the team at Kari Walton Counselling is here for you. We offer a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy, to help you sort out what’s getting in the way of you living with intention.

Contact us today to make an appointment. Let’s talk about getting you on a path to the life you want to start living today.

The post Transforming Stress Through Intentional Living appeared first on Kari Walton Counselling Services.

What Is Burnout?

Burnout is generally defined as a work-related psychological state that has three dimensions:³
• Physical and mental exhaustion or fatigue
• Detachment or disengagement from work, a loss of meaning or purpose, and possibly cynicism about work
• Feeling ineffective at work or professionally incompetent
The symptoms of burnout relate to these dimensions; people with burnout might experience:
• Persistent low mood
• Inability to deal with personal or professional problems
• Annoyance or frustration with coworkers
• Emotional numbing
• Feelings of self-doubt or failure
• Physical symptoms such as gastrointestinal issues, loss of appetite, sleep disturbances, muscle tension, muscle aches and joint pain.

What Job Characteristics Increase the Risk of Burnout?

One way to recognize early signs of burnout is to be aware of how your job might increase your risk. Here are some aspects of jobs that make burnout more likely to occur:

Overwork

Time pressure or having too much work for the available time are risk factors for burnout. Overwork can include having a heavy workload, working long hours, or having more than one job.

Role Conflict or Role Ambiguity

Role conflict happens when there are conflicting demands in a job. For example, many primary care physicians in Ontario are currently overwhelmed with the amount of paperwork they are required to do, which conflicts with their primary responsibility of caring for patients.
Role ambiguity results when the requirements of the job are not made clear. For example, if you are hired as a writer for a large company, but you’re never sure who you report to, how your performance will be evaluated, or what type of authority you have, role ambiguity is a likely outcome.

Low Control

The inability to control the pace of your work and which tasks you will do makes burnout more likely. Assembly-line work and call centre jobs are good examples of this occupational characteristic. You might also lack control over certain aspects of the job environment, such as your workplace culture. Women who work in traditionally male roles, for example, may lack control over workplace harassment and misogyny.

Work in Human Services or Education

Jobs in human services and education have been found to carry a higher risk of burnout. However, these are the jobs most widely studied by burnout researchers, which could mean that burnout in other sectors has yet to be recognized.

What are the Early Signs of Burnout?

Recognizing the early signs is key to preventing a full-blown case of burnout. The symptoms of burnout can creep up on you, so it’s a good idea to follow up on the below, especially when your work is particularly stressful:
• Fatigue that is not improved with rest. This is a sign that something more serious is happening.
• Unexplained mood swings or a persistent low mood.
• Loss of enthusiasm for your job.
• Calling in sick more often than necessary or experiencing dread when preparing for work.
• Feeling less capable of doing your job or losing confidence in your work-related abilities.
• Lower job productivity.
• Physical symptoms that are typically associated with stress, such as tension headaches, general aches and pains, sleep disturbances, and gastrointestinal issues.
These warning signs could be related to other psychological or physical conditions issues such as depression, clinical anxiety, chronic fatigue syndrome, or a thyroid disorder; be sure to track these symptoms and discuss them with your doctor if they persist.

Dealing with Early Signs of Burnout

If you think you might be headed toward burnout, take steps before it overwhelms you. Here are some tactics for dealing with burnout in its early stages:

Acknowledge Your Condition

It can be difficult to admit to yourself that you are on the verge of burnout; people often see it as a personal failing rather than a consequence of overwork and lack of resources. However, acknowledging what is happening is the first step to improving your condition and preventing a full-blown case of burnout.

Make Changes to Your Work

Talk to your boss or HR about making changes to your work to decrease your workload, shift some deadlines, or adjust your responsibilities. If this is not possible, consider looking for a job with demands that feel more reasonable for you.

Engage with Your Coworkers

Burnout often causes people to withdraw socially. They may confine themselves to their office or cubicle and may avoid interacting with coworkers unless they have to. If that sounds like you, make it a point to chat with your work colleagues, join them for lunch, or participate in social activities outside of work.

Exercise

This may sound counterintuitive when you’re already dealing with fatigue, but exercise can actually improve energy and focus. You don’t have to take up marathon running or a serious training program; even small amounts of exercise will help! Try walking part of the way to work or doing some gentle yoga in the evenings.

Practice Good Sleep Hygiene

Restful sleep will restore you and help you deal with the challenges you are facing. Practicing good sleep hygiene helps people sleep more soundly. Use these tips for a good night’s rest:
• Limit naps during the day.
• Avoid screen time (including using your smartphone) for one hour before bedtime.
• Try to go to bed at the same time every night.
• Establish a relaxing bedtime routine (e.g., reading a good book, taking a warm bath, using a pillow spray infused with lavender) and keep your bedroom cool, quiet, and dark.
• Limit caffeine and alcohol close to bedtime.
• Exercise earlier in the day rather than in the late evening.

Talk to a Therapist or Counsellor

Discussing your condition with a mental health professional is never a bad idea. Here’s how it can help you deal with burnout:

Identifying and Understanding Your Burnout

A counsellor can be instrumental in assessing your symptoms and helping you figure out if burnout is what you’re dealing with. If you are suffering from depression, anxiety, or another condition, your counsellor can direct you to the right treatment options.

Developing Coping Strategies

A counsellor can help you find ways to cope with burnout, such as mindfulness, boundary-setting, time management, and relaxation techniques. They can also show you how to identify and address negative thought patterns that can exacerbate depression, such as perfectionism, self-criticism, or negative thoughts about your professional abilities.

Improving Self-Care Practices

Self-care can fall by the wayside when you’re burned out. A counsellor can help you find self-care practices that work for you and fit into your daily schedule. They can also hold you accountable for maintaining your self-care.

Providing Emotional Support

Externalizing your feelings can go a long way toward improving your psychological state. Meeting with a counsellor gives you a non-judgmental space where you can share your feelings, fears, and frustrations related to burnout. Therapists offer empathetic listening, validation, and emotional support, which can be comforting and will also open you up to discuss your deeper feelings.

If you want to try counselling to help you with job burnout, 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 the early signs of burnout or any other mental health concern you may be experiencing.

Contact us today to make an appointment. Let’s talk about how we can help you avoid burnout and live your best life!

________________________________________
References
1. Journal of Social Issues: Staff burn‐out. https://spssi.onlinelibrary.wiley.com/doi/10.1111/j.1540-4560.1974.tb00706.x doi:
2. Harvard Business Review: Book Review of “The Burnout Epidemic: The Rise of Chronic Stress and How We Can Fix It” https://store.hbr.org/product/the-burnout-epidemic-the-rise-of-chronic-stress-and-how-we-can-fix-it/10438

3. Annual Review of Psychology: Job Burnout. https://www.annualreviews.org/content/journals/10.1146/annurev.psych.52.1.397

The post Recognizing the Early Stages of Burnout: A Guide for Stressed Professionals appeared first on Kari Walton Counselling Services.