Healthy relationships are like delicate ecosystems that require balance and nourishment to thrive. One crucial element in maintaining this equilibrium is setting and respecting boundaries. Boundaries are the invisible lines that define the limits and expectations within our relationships. While they may seem challenging to establish, they are essential for fostering trust, mutual respect, and emotional well-being. "Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others." - Brene Brown In this blog post, we’ll delve into the art of setting healthy boundaries within your relationships and why doing so is of paramount importance for your mental and emotional health. The Importance of Setting Boundaries: Setting Healthy Boundaries: The Impact on Your Mental Health Setting and maintaining healthy boundaries can significantly impact your mental health: Reduced Stress: When you know your limits and communicate them effectively, you experience less stress due to conflicts or feeling overwhelmed. Improved Self-Esteem: As you stand up for your needs and values, your self-esteem and self-confidence flourish. Emotional Well-Being: Healthy boundaries contribute to a healthier emotional state. You feel secure, respected, and valued in your relationships. Setting healthy boundaries within your relationships is a critical aspect of maintaining your emotional well-being and nurturing those connections. By doing so, you ensure that your relationships are built on a solid foundation of trust, respect, and understanding. Remember, it’s not about building walls but about establishing a framework where both you and your partner can flourish while maintaining your individuality. It’s the art of creating a harmonious balance that allows for a more enriching and fulfilling life, both individually and as a couple. “The greatest gift that you can give yourself is the act of creating boundaries- what you give to yourself, you will respect in others” - Dr. Miller, 2023

"Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again." - Thich Nhat Hanh Consider the profound significance of breathing, not only for our physical well-being but also for our mental and spiritual harmony. Our breath is the initial reflex in response to various emotions and experiences. For instance, when we’re startled or frightened, we instinctively take in a sharp breath as a gasp. During moment of panic, hyperventilation often ensues. And in times of sheer joy, we release exuberant sounds like “eeeeee,” expelling air in celebration. Breathing is a fundamental and often overlooked aspect of our lives. We do it automatically, without giving it much thought. However, the simple act of breathing can have profound effects on our physical, mental, and emotional well-being. In this blog post, we will explore the incredible benefits of conscious breathing, how it can positively impact your life, and we will introduce some effective breathing exercises. Stress Reduction One of the most immediate and noticeable benefits of focused breathing is stress reduction. When we’re stressed, our bodies enter a “flight or flight” mode, causing shallow and rapid breathing. This, in turn, sends signals to our brain that something is wrong, intensifying our stress response. However, taking slow, deep breaths activates the body’s relaxation response, calming the nervous system and reducing stress hormones like cortisol. Practicing deep breathing techniques, such as diaphragmatic breathing, or the 4-7-8 technique can help you manage stress more effectively. Diaphragmatic Breathing Technique (Jewell & Hoshaw, 2023) Find a comfortable, flat surface and either sit or lie down. Ease your shoulders, lowering them away from your ears to promote relaxation. Place one hand on your chest and the other on your stomach. Inhale gently through your nostrils without any force until your lungs feel full. Observe the flow of air as it enters your nostrils and fills your abdomen, expanding your stomach and the sides of your waist. Your chest should remain relatively still. Imagine sipping through a straw as you purse your lips. Exhale slowly through your lips for a count of 4 seconds and notice the gentle contraction of your stomach Repeat these steps several times to achieve the best results. Figure1: [Diaphragmatic Breathing]. (2023). Retrieved September 18, 2023, from https://www.healthline.com/health/get-serious-about-severe-asthma/breathing-exercises-severe-asthma Improved Mental Clarity Conscious breathing can also enhance mental clarity and focus. Oxygen is essential for brain function, and when we breathe deeply, we support our brain with more oxygen. This can help improve concentration, memory, and cognitive performance. If you find yourself feeling mentally foggy or overwhelmed, taking a few minutes to focus on your deep breath can help clear your mind and boost your productivity. White (2021) suggests that for optimal mental clarity through deep breathing, one can practice certain breathing techniques during different times throughout the day. For example, pranayama (such as the 4-7-8 technique) is optimal in the morning, before sunrise (Satchithanantham, as cited in White, 2021). This recommendation is based on the notion that the cool morning air offers an ideal environment for the respiratory system (White, 2021). 4-7-8 Technique (Jewell & Hoshaw, 2023) The 4-7-8 technique finds its roots in an ancient yogic method known as pranayama and was originally formulated by Dr. Andrew Weil. Begin by slightly parting your lips, allowing an audible whooshing sound as you exhale completely through your mouth Close your lips gently and inhale silently through your nose, mentally counting to four, ensuring your lungs fill entirely without any strain. Hold your breath for a duration of seven seconds. Exhale once more with a whooshing sound through your mouth, lasting for 8 seconds. Repeat this sequence for a recommended 5-10 cycles. Better Sleep Many individuals struggle with sleep-related issues, such as insomnia or restless nights. Practicing relaxation techniques like deep breathing before bedtime can promote better sleep. Slow, rhythmic breathing helps calm the mind and body, making it easier to drift into a peaceful slumber. If you have trouble falling asleep, try incorporating a bedtime breathing routine into your nightly rituals. Bhramari Pranayama Bhramari Pranayama is a breathing technique rooted in the yoga discipline of pranayama (Vierra et al., 2022). Specifically, it is a pranayama variation where individuals cover their eyes and ears to produce a humming or buzzing sound (Hamzeh & Iyo, 2022). Hamzeh & Iyo (2022) summarize several steps to this breathing exercise: Find a comfortable seating position and use your thumbs to block external noises by covering your ears. While keeping your thumbs in place, position your index fingers above your eyebrows, and use your remaining fingers to gently close your eyes. Inhale deeply, then exhale slowly through your nose, all the while creating a humming or buzzing sound. Concentrate your awareness on the region between your eyebrows. Repeat this breathing exercise whenever desired to induce relaxation Emotional Balance Our breath is intimately connected to our emotions. When we experience strong emotions like anger, fear, or sadness, our breathing patterns change. By consciously regulating our breath, we can gain greater control over our emotional responses. Deep breathing can help reduce feelings of anxiety, anger, or frustration, promoting emotional balance and well-being. To achieve rapid stress reduction through a breathing exercise, consider a technique developed by the US Navy Seals. These elite professionals often use the box technique to quickly lower their stress levels due to the nature of their work (Nestor, 2020). Box Breathing Technique Figure 2: [Box Breathing]. (n.d.). Retrieved September 18, 2023, from https://gutperformance.com.au/box-breathing-for-better-gut-health/ Stress Related Health Benefits Chronic stress is linked to various health problems, including cardiovascular issues, digestive disorders, and weakened immune function. By practicing deep breathing and reducing stress levels, you can lower the risk of these health issues and improve your overall well-being. Breathing exercises can also help manage chronic pain conditions by promoting relaxation and reducing muscle tension. Breathing is a powerful tool that we all possess, yet it is often underutilized in our daily lives. The benefits of conscious breathing are numerous and encompass physical, mental, and emotional well-being. By incorporating deep breathing exercises into your routine, you can reduce stress, improve focus, enhance physical health, enjoy better sleep, and achieve emotional balance. Breathing is a simple and accessible practice that can lead to profound improvements in your quality of life. So, take a moment right now to take a deep breath and start reaping the benefits of this natural and incredible resource. Always remember, just breathe. “Breathing is your life force energy. When we breathe deeply, we make space for connection to ourselves, others, nature and our interconnectivity with something bigger than ourselves. Our most important connections to life and living come through breathing. It is the first gift that connects us to the world, and it will be our last step as we leave the world. Honour your breathing and you honour yourself, you honour every person that lived before you and those- yet to come” - Dr. Patricia Miller

"Enter into children's play and you will find the place where their minds, hearts, and souls meet." - Virgina Axline What is play-based therapy? Children often use play to express themselves and understand the world around them. In play-based therapy, the therapist uses a variety of toys to help the child learn about different thoughts or emotions that may be hard for the child to express verbally. Play therapy allows the therapist to enter the child’s world. What does a play-based session look like? Play therapy sessions occur in a specially designed playroom, which provides a comfortable and safe environment where the child can play with as few limits as possible. While no session is exactly alike, play therapy can involve the use of a sandbox with miniature figurines, costumes, puppets, a dollhouse, Legos, or art and craft supplies. The use of tools and techniques such as role playing, music, dance / movement, clay, and art may also be utilized. Benefits of Play-Based Therapy Who benefits from paly therapy? While play-based therapy can be used with individuals of all ages, it is most often used with children who are aged between 3 and 12. Play therapy has been shown to be beneficial in supporting the following challenges: - ADHD - Anxiety - Behavioral challenges - Depression

[Eco-anxiety] "It's becoming more and more common as we all start to recognize that climate change is here and obviously has a huge impact on our lives." -Toni Sappong What is Eco-Anxiety? I’m writing this on a day where Western Canada, lots of British Columbia and Alberta, is quite dreary. It’s been raining since yesterday evening; however, despite the grey, and the cold, there is an overwhelming sense of calamity. Why? Because our Earth begs for rain as forest fires threaten many cities. Finally, some rain has come. Not to say that this rain will eradicate the fires, because likely, it wont. But it helps. Do you remember when forest fires, hurricanes, tsunamis, ravaging storms, and other natural disasters were not so “normal.” They were devastating, but rare, and therefore more resources were there to aid when disaster struck? Nowadays, in Western Canada, you can expect a summer of forest fires, it’s just a matter of when the fires will start. As climate change reveals itself more and more, there is an increasing awareness of the risk of extreme weather events that include, “the losses of livelihood or housing, fears for future generations, and feelings of helplessness” (Huizen, 2019), In 2017, the American Psychiatric Association (APA), coined the term “eco-anxiety” to refer to chronic fear of environmental doom” (Huizen, 2019) As a less emotional definition, many mental health professionals use the term eco-anxiety to refer to an individual’s psychological relationship with nature, how this impacts their mental health, well-being, and identity (Huizen, 2019). What does Eco-Anxiety look like? "You're not really functional. You feel like every effort doesn't matter anymore because it's such a big issue." - Manvi Bahalla (Rodriguez, 2021) Eco-anxiety may stem from experiencing, being at risk of, having loved ones at risk of climate-related disasters, or being victim to secondary-trauma. It also commonly stems from intense feelings of uncertainty, unpredictability, and uncontrollability of the climate crisis. According to the APA, this can affect one’s mental health and manifest in a few ways: trauma and shock, PTSD, anxiety, depression, substance abuse, aggression, reduced feelings of autonomy and control, and feelings of helplessness, fatalism, and fear (Haase, 2021 & Huizen, 2019). Some studies have shown an increase in suicide rates months or even years post natural disaster (Kõlves et al., 2013). Brown et al. (2019) note, this statistic is of particular concern as it may highlight the importance an individual’s ability to cope with adversity throughout- and post-natural disaster, and the role in this in determining long-term mental health outcomes. Are we seeing increasing rates of eco-anxiety? "Code red for humanity." -(Rodriguez, 2021) Rodriguez (2021) reiterates many public health expert concerns - that the climate crisis is emotionally taxing, specifically on young Canadians, who’ve been born into this crisis. And this is due to their dependency upon adults, structural vulnerabilities, and the “physical, psychological, and social factors related to the youth developmental stage” (Bown et al., 2019, abstract). Most who read this article will likely be familiar with – “The Beast” – the May 03, 2016 wildfire of Fort Mac. Reported by Cohan & Cole (2021), the murderous forest fire forced approximately 88,000 people of Fort Mac to evacuate; due to the extreme damage, the community has faced lasting social, emotional, and psychological difficulties. Brown et al. (2019) conducted a study on the youth involved in The Beast disaster; both children who were directly impacted (present during the fire, saw the fire, and/ or their home was destroyed), and children living in Fort Mac in 2019 who had no direct impact from the fire (out of town, no damage to house, not living in Fort Mac, etc.) were analyzed. In both cases, these children had significantly higher scores where the following was measured: symptoms related to PTSD, depression, anxiety, and substance misuse. Additionally, these individuals scored significantly lower where the following was measured: self-esteem, quality of life and resiliency. The significance of the scores of children who were not directly impacted by the fires, indicate the presence of a secondary-trauma due to exposure to the impact of the fire upon the community. This is a long-winded way of saying, yes. We are seeing increasing rates of eco-anxiety – the relationship between eco-anxiety and the increasing direct exposure of our climate crisis are positive and linear. Additionally, the research on the Fort Mac youth indicates the presence of eco-anxiety starting at a young age and highlights the importance of programs strengthening youth resiliency pre-, during-, and post-disaster. Managing Eco-Anxiety While eco-anxiety stems from the loss of control an individual feels over climate change, and while that is not something we can control, there are a few tricks to help manage this anxiety. Most tips around managing eco-anxiety, are focused around giving the individual a sense of control over the issues. Huizen (2019) offers a number of strategies: Eco-anxiety is an impactful phenomenon, and as the research suggests, is becoming a more common element in today’s society. As our world has had to adapt to the unnatural forces we’ve created, causing the climate crisis, we must work together to foster our own- and community- sense of resiliency to aid us as we battle the climate crisis, and our anxieties around it - one day at a time. References Brown, M. R. G., Agyapong, V., Greenshaw, A. J., Cribben, I., Brett-MacLean, P., Drolet, J., McDonald-Harker, C., Omeje, J., Mankowski, M., Noble, S., Kitching, D. T., Silverstone, P. H. (2019). Significant PTSD and Other Mental Health Effects Present 18 Months After the Fort McMurray Wildfire: Findings from 3,070 Grades 7-12 Students. Front. Pyschiatry 10 (1). https://doi.org/10.3389/fpsyt.2019.00623 Cohan, C.L., Cole SW. Life course transitions and natural disaster: marriage, birth, and divorce following Hurricane Hugo. J Fam Psychol (2002) 16:14-25 doi: 10.1037//0893-3200.16.1.14 Haase, E. (2023, May). Climate Change and Mental Health Connections. American Psychiatric Association. https://www.psychiatry.org/patients-families/climate-change-and-mental-health-connections Huizen, J. (2019, December 19). What to know about eco-anxiety. MedicalNewsToday. https://www.medicalnewstoday.com/articles/327354 Kõlves K, Kõlves KE, De Leo D. Natural disasters and suicidal behaviours: a systematic literature review. J Affect Disord (2013) 146:1–14. doi: 10.1016/j.jad.2012.07.037 Rodriguez, J. (2021, October 07). Eco-anxiety: Young Canadians Report Climate Change Impact on Their Mental Health. CTV News. https://www.ctvnews.ca/climate-and-environment/eco-anxiety-young-canadians-report-climate-change-impact-on-their-mental-health-1.5615253

The other day I was talking to someone about that feeling that can happen in the summer; you’re reluctant to go outside, its boiling hot, there’s no relief in sight in the forecast, and it’s making you overly sluggish, and avoidant of outside. Maybe you’re walking down the street and you’re suddenly overcome with a hot flash, and heat stroke has stuck again, and it happened so fast, now you’re violently ill, and out for a few days, and again, avoidant of outside. Maybe now you haven’t seen friends in a few days and haven’t eaten much either because who wants to be boiling hot with a full stomach? This doesn’t happen to everyone, and it is an under-researched topic. It’s Seasonal Affective Disorder (SAD) but in the SUMMER. Clinically speaking, what is SAD? It is a diagnosable form of depression where the changes in seasons result in a disturbance in your mood (Mayo Clinic Staff, 2021). SAD in the summer is less common than in the fall or winter months; however, some theories explaining summertime SAD usually include biological explanations, such as: overproduction of melatonin or reduced levels of serotonin (Jerai, 2022). - The overproduction of melatonin – melatonin is the hormone controlling the sleep-wake cycle and responds to darkness. Summer days mean shorter “darkness” periods, which in turn, reduces the production of melatonin, and may result in sleep problems such as insomnia. - Reduced levels of serotonin – serotonin is a chemical that regulates mood. Other theories explaining SAD in the summer include social challenges that may affect one’s mood and mental health, such as, body image concerns - the need to dress in lighter apparel can trigger anxiety and worry (Jerai, 2022). Symptoms Often, symptoms of summertime SAD include: · Insomnia · poor appetite · weight loss · head aches · hot flashes · agitation and anxiety, and · increased irritability (Mayo Clinic Staff, 2021). If summertime SAD has affected you in a way that has kept you indoors, this may lead to a deficiency in vitamin D. Vitamin D helps boost serotonin activity in the brain, without out it, our moods can be significantly impacted (Mayo Clinic Staff, 2021). Who is at Risk Summertime SAD can affect anyone; however, you will most commonly see it in individuals who have previously been diagnosed with major depression or bipolar disorder. These individuals are at increased risk for manic episodes that are specifically linked to a certain season in the year (Mayo Clinic Staff, 2021). If you have any family history of SAD, major depression, or bipolar disorder, you may also be at risk for summertime SAD. “Seasons and reasons as a framework to check in with your mental wellbeing” - Dr. Patricia Miller Dr. Patricia Miller (2022) offers - if you do feel adjustments in your mood – it is critical to take time and think about why your mood is changing, recognizing patterns across the years (are you sleeping too little, or too much); does this often start happening around June? And what are you doing to make sure you offset this imbalance? In her “How to: Prepare for Winter Blues” podcast, Dr. Miller (2022) questions – “what are you doing to take care of your world at this time?” What are you doing to make sure your sleep hygiene is being taken care of? How much time are you spending on your computer? Awareness is a crucial component in looking after yourself through the summer months. Dr. Miller (2022) emphasizes the importance of: diet – getting sufficient nutrients that provide us with the vitamins and energy we need to regulate our moods movement – physical activity releases endorphins in our brains which activate neurotransmitters that help us to feel pleasure and an overall sense of wellbeing sleep schedule – having a consistent sleep schedule helps our body acclimate when it cannot rely on itself to wake us up or put us to sleep. Sticking to schedule is training our biological clock. Prefrontal cortex research tells us that too little or too much sleep is bad for us, and the optimal sleep is 7-8 hours (Lindberg, 2021; Muzur et al., 2002). Lastly, talking to a health professional if you are feeling adjustments in your mood, or think you may have seasonal depression may be a good option for you. They can help develop a plan of action for you that will fit your specific case more closely than the general tips and information we have provided here today (Miller, 2022). References Mayo Clinic Staff. (2021, December 14). Seasonal affective disorder. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 Jerai, M. (2022, January 31). What to know about seasonal affective disorder (SAD) in summer. MedicalNewsToday. https://www.medicalnewstoday.com/articles/seasonal-affective-disorder-in-summer-causes-symptoms-treatment-and-more Lindberg, S. (2021, November 10). Is too much sleep bad for your health? How oversleeping could signal something is wrong. Insider Weblong. https://www.insider.com/guides/health/too-much-sleep#:~:text=Most%20healthy%20adults%20should%20be%20getting%20between%207,teens%2C%20or%20those%20with%20an%20underlying%20health%20condition. Miller, P., & Tejada, R. (Hosts). (2022, November 15). How to: Prepare for Winter Blues. [Audio Podcast Episode]. In How to: Self-therapize. The Calgary Therapy Institute. https://www.calgarytherapyinstitute.com/podcast Muzur, A., Pace-Schott, E. F., Hobson, J. A. (2002). The prefrontal cortex in sleep. Trends in Cognitive Sciences 6(11), 475-481. https://doi.org/10.1016/S1364-6613(02)01992-7

"Communication to a relationship is like oxygen to life. Without it... it dies." - Tony Gaskins Interpersonal communication is unavoidable. In one day - think about the number of times you smile at someone passing by, wave to someone in a vehicle, you speak to friends, colleagues, or family members, send a text message or email, respond to a comment online, answer a phone call, and so on. Interpersonal communication is all around us all the time and especially with today’s online social networking capabilities. From finding ways to utilize nonverbal cues as early as the moment we come out of the womb, to the UN declaring long-term solitary confinement as a form of torture (“Solitary confinement…”, 2011) there is endless proof that interpersonal communication, is a requirement for life, and without it, humans, and their relationships, will suffer. If you thought sending the right text message was a tricky task, how about getting your point across to your partner in an argument? While communication is inextricably fundamental to all relationships, healthy, and effective communication can be particularly important in romantic relationships. According to Crofton, the source of happiness within your relationship is rooted in the vision you share with your partner, and the collaboration between partners in the creation and attainment of the vision (“Be happier than…”, 2020). Dr. John Gottman posits that effective communication is fundamental to this vision as, along the way, it will minimize rumination, foster intimacy, and help to reduce and resolve conflict (Cherry, 2022). Figure1: [One of the greatest gifts of a relationship…]. (2023). Retrieved July 10, 2023, from https://www.gottman.com/blog/what-is-the-sound-relationship-house/ In Gottman’s book “The Seven Principles for Making Marriage Work,” he introduced the analogy of the Sound Relationship House. Gottman (2000) proposed that a strong, secure relationship could be thought up like a house; one with sturdy, weight bearing walls built of trust and commitment, and floors within the house built with an equal and joint effort creating a sturdy bond. Figure2: [The Sound Relationship House]. (2023). Retrieved July 08, 2023, from https://www.gottman.com/blog/what-is-the-sound-relationship-house/ Gottman (2000) proposes 7 “floors” in his house, built from the ground up; build love maps, share fondness and admiration, turn towards instead of way, manage conflict, make life dreams come true, and create shared meaning within the relationship. Each floor is built off of commitment and trust, and the foundation beneath it. What does this mean exactly, and how can you apply this to your relationship? "Trust is a greater compliment than being loved." - George MacDonald Communication is a very tricky topic. It can be confusing and frustrating, but it can also be exciting and liberating. Practicing healthy communication, learning your communication style, your partners, and how to work together to build your foundation and Sound Relationship House, is paramount to developing lasting happiness within your relationship. The good news is - you have the tools to work on Gottman’s floors. You have the tools to share these with your partner. You’re in control of your own actions and can feel validation from knowing you’re trying your best to implement effective, and healthy communication with your partner, and that you’re participating in your joint goal happiness within your relationship. References Be happier than you have ever been in your relationship.(2020). Reflexology. https://resolvology.com/marriage-redesign Chapman, G. D. (2010). The five love languages. Walker Large Print. Cherry, K. (2022, February 23). How to Improve Your Communication In Relationships. Verywell mind Weblog. https://www.verywellmind.com/communication-in-relationships-why-it-matters-and-how-to-improve-5218269 Gottman, J. (2000). The seven principles for making marriage work. Orion Gordon, S. (2022, August 22). How to Use Words of Affirmation in Your Relationship. Verywell mind Weblog. https://www.verywellmind.com/words-of-affirmation-4783539 Solitary confinement should be banned in most cases, UN expert says. (2011, October 18). UN News. https://news.un.org/en/story/2011/10/392012 The Gottman Institute. (n.d.). What is The Sound Relationship House?. The Gottman Institute Weblog. https://www.gottman.com/blog/what-is-the-sound-relationship-house/ The Science of Happiness. (n.d.). Psychology Today. https://www.psychologytoday.com/us/basics/happiness/the-science-happiness#:~:text=Helping%20others%20leads%20a%20person%20to%20be%20happier%E2%80%94perhaps,sense%20of%20purpose%2C%20feeling%20that%20lives%20are%20important.

You Cannot Pour from an Empty Cup “Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.” – Eleanor Brownn In our co-relational model at The Victoria Assessment and Therapy Institute, we recognize the mental and physical impact of caring for a loved one with a mental and/ or physical health condition. It is crucial to acknowledge this role that many of us must take, and the impact of his role individually, and as a community. Today, our blog is focused on this role, and what it means to look after yourself when you’re faced with the unexpected. Supporting someone with a mental health condition is probably a responsibility that you didn’t expect to deal with; however, you may have landed in this position anyways. Whether the individual in need of your support is a child, parent, partner, sibling, or friend, this can, and likely will be, taxing on your own mental and emotional resilience. According to Shah et al. (2010), the majority of responsibility for the care of an individual suffering from mental illness lies in the hands of the family, and carer’s are more likely to develop higher rates of poor mental health as a direct consequence of their role as a care giver. Shah at al. (2010) found that a carer for mood disorders will often experience “significant distress, marked difficulties in maintaining social and leisure activities, decrease in total family income, considerable strains in marital relationships, … poorer physical health, limited activity, and greater health service utilization than non-caregivers” (Table 1). Walinga (2014) teaches us that stress and coping is approached through the following steps: stressor, primary appraisal, secondary appraisal, and then coping response. (See Figure 1 below). Figure 1: [The Transactional Theory of Stress and Coping]. (2014). Walinga. Retrieved May 18, 2023, from https://opentextbc.ca/introductiontopsychology/chapter/15-2-stress-and-coping/ Walinga (2014) notes when a stressor is presented to an individual, they will take a primary appraisal of the stressor in which they assess whether this is a threatening or non-threatening situation. Upon second appraisal, the individual decides whether they already have the tools to deal with this stressor. If the individual feels they have the tools to deal with the stressor, they are more likely to resort to a “problem focused coping response.” Alternatively, if they do not feel like they have the tools to deal with the stressor, they are more likely to resort to an “emotion based coping response.” “When you perceive you have control, it can improve your overall well-being. And, when you lack perceived control, depression and learned helplessness can develop.” (Moore, 2022) Dr. Miller has found in her practice, that when clients experience a sense of not being able to control the outcome of the health situation, they can feel helpless. She encourages people to find small ways that they can have control within medical or health crisis situations. Finding smaller goals such as making sure to eat a healthy breakfast, call a friend for support, attend an on-line talk that explores the living-with health topic, listen to a podcast, engage some mindfulness and breathing practices. These small actions of doing and caring for self can provide a sense of empowerment and resiliency, during times of stress. When you’re looking after someone who is suffering from a mental illness, it is very important to take time to make sure that your needs are also being looked after. Derived from Maslow’s Hierarchy of Needs (his theory originally proposed in 1945), SamSara Gear (2018) proposed a Hierarchy of Mental Health Needs (see Figure 2). SamSara Gear is a unique clothing company ran by a father, Frank, who lost his daughter to suicide in 2016 after a 20-year battle with an eating disorder. Figure 2: [The Hierarchy of Mental Health Needs]. (2018). SamSara Gear. Retrieved May 18, 2023, from https://samsaragear.com/blogs/overcome-ed/the-hierarchy-of-mental-health-needs The Hierarchy of Mental Health Needs was an image that spoke to Frank in terms of the individual’s primary mental-health needs, starting at the bottom of the triangle and working our way up, like building blocks upon one another. The idea is that when every one of these needs are met, one can “serve others from the overflow” (Brownn) and are able to show up for themselves, for their partner, child, family member, and/or friend in need. Why is this important? I’m not sure that everyone’s Hierarchy of Mental Health Needs is the same. I think that, perhaps, they follow similar patterns, but we are all individual people, and we all have different needs, we all handle stressors and crises different. Let's dissect Frank's hierarchy: Support – While you are busy supporting someone in need; its important to recognize that you may also need support. If you’re putting on a strong face for your child, or loved one, it is okay, and perhaps necessary, to lean on another loved one for their support. It is what family and friends are for, and they should be used as a part of your mental health safety plan. Treatment – I think treatment and support can go together. Perhaps, support would include friends, family, etc. whereas treatment might be services such as a psychologist, social worker, general practitioner, a mentor? Maybe, it just means a plan… or the commitment to yourself to plan. Sleep – Sleep is a basic need and is a requirement of our primary health and wellness needs. We cannot function without sleep for more than a couple of days. This is a non-negotiable need that can have significant impact on our longer-term well-being. According to the National Heart, Lung, and Blood Institute (2022) sleep is vital for supporting healthy brain functions and maintaining physical health. Sleep regulates your heart a circulatory system, respiratory and immune systems, hormones, metabolism, and helps with proper learning and long-term memory function. Coping Strategies – This can range from internal to external coping strategies. Internal being things you can do yourself, to help take your mind off what is going on (walking, listening to music, cooking dinner, watching your favorite TV show, taking a bath). External coping strategies may include things outside of yourself, or your physical space that may help you take your mind off things (hanging out with your friends, playing a sport, getting a coffee at your favorite cafe). We don’t all have the luxury of knowing what our *healthy* coping strategies are… it may be worthwhile to put it somewhere on your hierarchy of mental health needs and spend some time thinking about what it is that can help you take your mind somewhere else when you need a bit of a distraction or cool down. Healthy Relationships – Ongoing support – maybe Frank was solidifying the importance of other people in the equation. When you’re looking after a loved one, you cannot put all the responsibility, and stress, on yourself. It’s okay to reach out to those around you. Self Compassion – This is a big one. And I think one that perhaps a lot of us struggle with. Are we doing enough? Did I say the wrong thing? Am I enabling them by helping too much? What if I had done this, or said this instead? Should I show more, or less empathy? Self-compassion is the ability to be kind, loving, and accepting of ourselves even in the face of failure (Moore, 2019). Self Transcendence – “the expansion of the individual self… going towards something greater, more complex, and infinite…” (“Self-Transcendence…”, 2019). This is one that I think could fluctuate on the Hierarchy for different people. For me, when things are going really bad, I have to believe that there’s a silver lining, there’s a lesson, an opportunity for growth… an “everything happens for a reason…” Self – Care – yes, of course. That is what the Hierarchy is all about! Humor – Ahh, humor. Yes. Life is so serious, being a carer is so serious… it’s important to find the time to allow yourself the space to relax. According to Li (2014), when we smile, this fires a signal to the brain that stimulates our reward system, which increases our “happy hormones”. This, among lots of research has shown that the term “fake it till you make it” actually does work. Empathy – Having empathy, perhaps for those around you, and for yourself. Empathy means putting yourself in the shoes of others and walking with them. Being able to see from other perspectives is an important part of your own healing process as it can provide you with insight into why an individual may be acting in a certain way (maybe even towards you). Rest – Not just sleep but allowing yourself to relax. Calm your nervous system. Hope – Never give up hope. I believe this goes with self-transcendence. Even at the grimmest hour, you must remember that you are not alone. Life ebbs and flows, and one way or another, if you want it, and you look after your hierarchy of mental health needs, you will be okay. This was my interpretation of Frank’s hierarchy. Yours may be different. What does you’re Hierarchy of Mental Health Needs Look Like? While these times can be incredibly testing; remember, you’re not alone, and you do have control over your mental health needs. Small steps, and actions that validate that you are worth it, you cannot give what you have not received - a reciprocity of energy that the person providing needs to be provided to. I know, even as the writer of this blog, that sometimes words on a screen can seem like just that, words. “Thanks for the science background… but it’s just so overwhelming.” One-step-at-a time. And remember, when you’re looking after yourself properly, you’re better equipped to look after your loved ones. And the good news is, you can take control of whether you try to focus in on you, and what you need too. Small actions - say a lot in the world of self-compassion and self-care. References Li, D. (2014). What’s the science behind a smile? British Council. https://www.britishcouncil.org/voices-magazine/famelab-whats-science-behind-smile Moore, C. (2019). How to Practice Self-Compassion: 8 Techniques and Tips. PositivePsychology.com. https://positivepsychology.com/how-to-practice-self-compassion/ Moore, M. (2022). Stress and the Perception of Control. PsychCentral. https://psychcentral.com/stress/stress-and-the-concept-of-control (May 28, 2018). The Hierarchy of Mental Health Needs. SamSara Gear. Retrieved May 19, 2023, from https://samsaragear.com/blogs/overcome-ed/the-hierarchy-of-mental-health-needs Peláez, M.W., (2011). Plan Your Way to Less Stress, More Happiness. Time. https://healthland.time.com/2011/05/31/study-25-of-happiness-depends-on-stress-management/ Self-Transcendence: The Value of Going Beyond Your Individual Self (June 29, 2020). Exploring Your Mind. https://exploringyourmind.com/self-transcendence-beyond-individual-self/ Shah, A. J., Wadoo, O., & Latoo, J. (2010). Psychological Distress in Carers of People with Mental Disorders. British Journal of Medical Practitioners, 3(3), 327-335 Stangor, C., & Walinga, J. (2014). Introduction to Psychology (1st Canadian ed.). BCcampus. (2022, March 24). How Sleep Works. Why Is Sleep Important?. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep/why-sleep-important

"The power of youth is the commonwealth for the entire world. The faces of young people are the faces of our past, our present, and our future. No segment in society can match with the power, idealism, enthusiasm, and courage of young people." - Kailash Satyarthi, an Indian children's activist, and Nobel Peace Prize Winner In our co-relational model at The Victoria Assessment and Therapy Institute, we recognize the importance of our young people. They carry the hope for our future, and they need us to understand how the burden and potential prosperity of our current times has shaped out their phycological well-being. Our monthly blog is focused on our young, and their well-being. According to the lifespan perspective, and Psychology Today (n.d.), adolescence is defined as the time in an individual's life when they are between the ages of 12 and 19. According to psychologist Jean Piaget, adolescence is a time when individuals are in, what he called, the formal operational stage (Cherry, 2023). That is, the stage where individuals are learning to reason logically to abstract concepts. Physically, there are many changes throughout adolescence such as: postnatal brain development, and growth spurts (muscular system, and heart and lungs). Due to postnatal brain development, adolescents make extreme advancements in their information-processing capabilities compared to elementary children. This includes increases in their meta- cognition, memory, and strategy use ("Adolescent Development", n.d.) Erik Erikson's psychosocial theory of development states that individuals encounter 8 stages, or crises throughout their life. He posited, whether an individual progresses through each crisis, positively or negatively, impacts their social development throughout their lifespan. According to Erikson, the crisis of an adolescent is identity vs. role confusion. That is, adolescents go through a period where they are troubled by their lack of identity, and therefore, protect themselves by merging individual identities with groups. This is a time when an adolescent begins to obtain their own pattern of beliefs, occupational goals, and relationships. In short, this is a time where an individual is developing an idea of who they are and where they belong in culture (Mcleod, 2023). According to Sigmund Freud, these years are characterized by the challenge of forming emotional bonds with peers, both romantically and non-romantically. These bonds were to exceed the relationships that were developed with parents from earlier years (Tantry, 2020). Common stresses they're facing in today's world. We talk about stress all the time like we should know what it is, but do we? Stress is a response, mental or physical, to external challenges, pressures, or events. Stress can show up in all ages via tense muscles, headaches, teeth-grinding, increased heart rate, sweating, trouble sleeping, low energy, irritability, difficulty focusing, loss of motivation, or being easily overwhelmed ("stress and stress", 2022). What kinds of stressors are prominent in pre-teens and teenagers in today's modern world? Pre-Teens According to "Stress and Anxiety..." the following are the most common stressors in young pre-teens: Around 12 years of age, kids exposure to social awareness sky rockets; therefore, social, academic and extracurricular tend to be the pinpoint of their stressors. A 13 year-olds body, and the changes associated with puberty alongside their increasing desire to feel independent, and figure out their identity, leaves them feeling highly sensitive. 14 year-olds are balancing the stressors of first crush-relationships, and their academic performance and are balancing enjoying these new experiences and the feelings of being unprepared and incompetent. At this stage, our pre-teens are especially vulnerable to body dysmorphia (the inability to stop thinking about one's perceived flaws in their appearance (Mayo Clinic, 2022)), and sexual exploitation. Teens According to Divecha (2019), there is increased blame for teen stress on social media. There is no doubt that increased exposure to social media. There is no doubt that increased exposure to social media corresponds to increased exposure to social comparison; this leaves our teens with a false idea of how they're supposed to look, what they should be eating, and how happy / carefree everyone else lives. Divecha's (2019) article includes research support for this claim broadcasting the correlation between smart phone sales in 2012 and increasing teen mental health problems, as well as a correlation between in-person connections and lower rates of mental health issues. Stressors acknowledged above are, what seem to be, the most common stressors in pre-teen and teens, and as a parent it can be hard to watch them go through these things. We know that it is a part of life, and necessary for them, but it can leave us feeling helpless. So, What can parents and the community do? It is often underestimated how the basics (food, water, and exercise) impact an individual. When we are stressed out, these can often be the first things we forget to keep track of and ensure we are getting proper amounts of. If you are noticing your child is becoming stressed, it is so important to check in on the basics, and ensure that they are fueling their body in a way that is necessary for it to function properly. The next best thing a parent can do for their kids is to be the model they need. Your child is always looking up to you, if you're able to show them what proper self-care looks like, they often will try to imitate what you do. You can demonstrate this by: getting consistent exercise and fresh air, remembering to breathe and take deep breaths, create quiet time where you can relax, prioritize family connection time like daily evening dinner together, or creating a safe space to be honest about how you're feeling rather than saying "you're fine" when you're visibly not fine. Utilizing this emotionally intelligent safe-space, create a plan with your child for when they're feeling the onset of their stress. If a plan is in place - what will they say to those around them? Where will they go? - this creates space cognitively for them to process their stress and emotions, rather than focusing on what they need to. In short, helps navigate the child into a state of emotional intelligence rather than fight vs. flight. A recent idea came to me when discussing with a colleague; introducing "the best and worst part of your day" at dinner time. This: Creates an open/ safe space to discuss times in your day when you felt good and bad Making this a habit can decrease any pressure that may be associated to bringing up the bad parts of your day Helps you, as a parent, have a deeper understanding of what is going on in your child's life Some Stress is GOOD! It is important to remember, that stress is a part of our every day lives and is a part of becoming an adult. A healthy amount of stress is an important part of neural development, it can enhance performance, and can be used as a motivation tactic for your child to strive to be the best version of themselves. While we always want to help our kids, it is also important to give them a healthy amount of independence to figure out their situation. This will help to build their resiliency in the face of future stress, as well as their confidence in what they're able to accomplish on their own. Working Together We are not alone in this process. Parents feel unsure, and sometimes unprepared for this turbulent time in their family. Young people can thrive with knowing there are grandparents, aunts/ uncles, and other good people that you can rely on. Neighbors, coaches, teachers, therapists, and mentors are all a part of the support community that tweens, teens, and their parents need! The future lies in the strength of the relational support we build in our young and their caregivers. References Adolescence. (n.d). Psychology Today. https://www.psychologytoday.com/us/basics/adolescence#:~:text=Adolescence%20is%20the%20transitional%20stage%20from%20childhood%20to,or%20%22tween%22%20years%3A%20between%20ages%209%20and%2012. Adolescent Development. (n.d.) Cleaveland Clinic. https://my.clevelandclinic.org/health/articles/7060-adolescent-development#:~:text=During%20cognitive%20development%20in%20adolescence%2C%20large%20numbers%20of,connect.%20This%20allows%20for%20more%20complex%2C%20sophisticated%20thinking. Cherry, K. (2023, March 02). The Formal Operational Stage of Cognitive Development. Verywellmind. https://www.verywellmind.com/formal-operational-stage-of-cognitive-development-2795459#:~:text=The%20formal%20operational%20stage%20is%20the%20fourth%20and,children%27s%20thinking%20becomes%20much%20more%20sophisticated%20and%20advanced. Divecha, D. (2019, May 09). Our Teens Are More Stressed Than Ever: Why, and What Can You Do About It?. https://www.developmentalscience.com/blog/2019/5/7/our-teens-are-more-stressed-than-ever Mayo Clinic Staff (2022, December 13). Body Dysmorphic Disorder. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/body-dysmorphic-disorder/symptoms-causes/syc-20353938 Mcleod, S. (2023, May 01). Erik Erikson’s 8 Stages of Psychosocial Development. Simply Psychology. https://www.simplypsychology.org/erik-erikson.html Stress and Anxiety for Your 12-Year-Old. (2021, September 29). ParentingMontana.org Website. https://parentingmontana.org/stress-and-anxiety-for-your-12-year-old/#:~:text=Twelve%2Dyear%2Dolds%20may%20be,%2C%20academic%2C%20and%20extracurricular%20pressures. Stress and stress management: pre-teens and teenagers. (2022, October 19). The Australian Parenting Website. https://raisingchildren.net.au/pre-teens/mental-health-physical-health/stress-anxiety-depression/stress-in-teens#:~:text=relationships%20with%20friends%20and%20romantic,like%20trying%20a%20new%20sport Tantry, T. (2020, April 14). 5 Psychosexual Stages According to Sigmund Freud. Flo Weblog. https://flo.health/being-a-mom/your-baby/growth-and-development/psychosexual-stages-by-sigmund-freud

Hello everyone! Welcome to Spring! It is April; hopefully we will start to see some natural, fresh, new, life to be sprung around Victoria! Spring is always a time that feels like a fresh / clean start, with so many possibilities for the upcoming spring, summer, and fall months! Whether that be spring cleaning, home decluttering, garden prepping, vacation plans, or maybe just general excitement for warmer weather and longer days! April is also Autism Acceptance Month around the world. This means the promotion of inclusion, acceptance, and generating more knowledge around people diagnosed with Autism Spectrum Disorder (ASD). In 2008, the UN designated April 2nd to be National Autism Awareness Day. This has since branched from Autism awarenessday to Autism acceptance month. The shift from awareness to acceptance, is to promote the feeling of acceptance within the ASD community; meanwhile, the shift from day to month, is to extend the day into a month designated to different workshops and events to educate professionals on how we can best support individuals within the autism spectrum. What is Autism Spectrum Disorder (ASD)? Autism spectrum disorder, ASD, is an intricate developmental condition involving perpetual challenges with social development and communication, restricted interests, and repetitive behaviors. As identified by the American Psychiatric Association (2021) Challenges with social development & communication can be identified as: · Limited sharing of interests with peers · Difficulty interpreting / understanding emotions (one’s own and others) · Aversion to eye contact · Lack of interpretation / understanding of non-verbal cues · Abstract ideas interpreted literally. · Difficulty making and maintaining friendships Challenges with interests and repetitive behaviors include: · Inflexible behavior and difficulty coping with change · Expecting others to be equally interested in unique / abstract topics · Sensory hypersensitivity · Organizing objects in an extremely particular manner The term “Autism Spectrum Disorder” emulates the current, progressive view on the impact of ASD on individual’s learning and behavior. This view acknowledges that ASD can range from mild to severe in any of the areas of development listed above. Figure 1: [Photograph of Autism on the Spectrum]. (2023). @autism_happy_place. Retrieved March 28, 2023, from https://www.instagram.com/p/CdDr6nsNA3l/ Common Myths about Individuals on the Autism Spectrum: Here at Victoria Assessment and Therapy Institute, we value the community that we are becoming a part of as well as the community we are building within our institute. We value the relationships we are building between our practitioners and clients, between the students, their mentors, and their clients, and the relationships that are beginning to form between clients! We have a number of practitioners who are skilled and trained in assessments done to help you understand yourself better, where, and if, you may lie within the spectrum, and provide support in leading a strong, healthy, happy life living with diagnosis. With our co-relational model as our guide in how we are running the clinic, we have opened up space for our Neuro-Divergent Group Therapy Program, as well as our Peer-Support Mentorship program that aligns those that live with a mental health experience to support another that does so as well! There is plenty of information on our website if you’re interested in being a part of this community, or you can always call us at the office and one our administrative team members would be happy to provide with you further information on some of these services! References American Psychiatric Association. (2021). What is Autism Spectrum Disorder? 2023 American Psychiatric Association. https://www.psychiatry.org/patients-families/autism/what-is-autism-spectrum-disorder Autism All Stars. (n.d.). Top 10 Autism Myths. https://autism-all-stars.org/top-10-autism-myths/

If you have been following our blog since the new year, you will have noticed that we have mentioned that the “correlational model” is at the forefront of our work here at the Institute. But what does this really mean? In math, the correlational model investigates relationships between variables. A correlational coefficient is a number between -1.0 and +1.0. The negative or positive, is a sign of the direction of the relationship, and the closer the number is to ±1.0, the stronger the relationship is. At the institute, we are not quantifying our relationships; however, we ARE exploring relationships within the individual lives of our clients, and within the walls of our clinic. We are working to develop a sense of community here where we are all constantly learning, correcting, growing, and evolving, together! Let’s start with the definition of community, as stated by Mariam Webster’s Dictionary: Community (com∙mu∙ni∙ty) *A unified body of individuals; such as, The people with common interests living in a particular area A group of people with common characteristics or interest living together within a larger society A body of persons of common and especially professional interests scattered through a larger society A body of persons or nations having a common history or common social, economic, and political interests A group linked by a common policy. An interacting population of various kinds of individuals in a common location What does it mean to be a part of a community? I think being a part of a community has many faces; but for me, it means being there for one another, in the ways that you’re able to show up that day, and be there, that day. I don’t think it looks the same day to day, or person to person. It is having a mutual respect and understanding for the people that you’re interacting with within your day. It is showing up as the best version of yourself, that you are capable of that day, realizing it is okay when that version isn’t 100%, and trusting those around you, in your community, that are willing and able to help you through those times. It is giving when you’re up, and accepting when you’re down. Community isn’t subjected to family and friends, it goes beyond that. There is community in sports teams, within our work place, our places of worship, our volunteer mentors, our local community market, the gym, day-care centers, and of course, your psychology clinic, Victoria Assessment and Therapy Institute. Benefits of Community? There are several mental- and physical- health benefits of community involvement. Community involvement, or volunteering can provide an individual with meaning and purpose in their life; it focuses attention on something other than oneself and alleviates stress. Volunteer work offers opportunity to create new, and strengthen social ties, and protects against feelings of isolation. Giving to others, has also been known to administer a greater sense of self-worth and trust. According to Watson (2013), research has demonstrated a correlation between individuals in mid-late adulthood (50+) who are regularly giving back to community, and blood pressure. The study shows that individuals who are more intertwined in community are less likely to develop high blood pressure. This is significant because high blood pressure is associated to probability of stroke, heart disease, and premature death. Community at Victoria Assessment and Therapy Institute At the clinic, we are working hard to establish our own community. We are planning on running a number of group therapy sessions including: Dialectical Behavioral Therapy (DBT) Group, Neurodivergent Group, Grief Support Group, and Mindfulness-Based, Stress Reduction Groups for Students; we have also started a peer mentor group, where clients of the clinic act as mentors for other clients who have experienced similar struggles! We acknowledge the importance of community and encourage you to be a part of ours! Let’s work on growing our support network, together! References Marriam-Webster. (2023) Community. In Merriam-Webster.com dictionary. Retrieved March 09, 2023, from https://www.merriam-webster.com/dictionary/community Watson, S., (June 26, 2013). Volunteering may be good for body and mind. Harvard Health Publishing. https://www.health.harvard.edu/blog/volunteering-may-be-good-for-body-and-mind-201306266428

All around the world, we are constantly learning, correcting, growing, and evolving. In alignment with our co-relational model, and our belief in co-development with our clients and our supporters, at The Victoria Assessment and Therapy Institute, we encourage this growth, both individually and as a community. Have you tried something new lately? You know that feeling? When you’ve finally committed to that thing that you’ve been wanting to do, but have been scared to start, or circumstantially you were forced to learn something new? This could look like starting a new position for work, a new volunteer experience, or education program, going traveling for the first time, trying out therapy, telling someone you love them for the first time, learning to drive a car, how to change a tire, or how to operate a computer. There are so many things out there that could be regular, everyday things for one person, and feel like massive obstacles or learning curves for another. What comes to mind when you reflect on a time you started something new? For me, the process seems to go as follows: initial avoidance, commitment, nerves leading up to the start, discomfort, stress, coping with these feelings. Then, slowly, confidence building, happiness, excitement, and finally, growth. It kind of looks something like this Figure 1: [Photograph of The Learning Pit]. (n.d.) Miss Mac’s Classroom. Retrieved February 08, 2023, from https://missmacsclassroom.wordpress.com/2019/03/13/the-learning-pit-challenginglearning/ Interestingly, there is a group of emotions specifically associated with learning, exploring, and reflecting. We call these “knowledge emotions,” and they have four main members: surprise, interest, confusion, and awe. According to Silvia (2023), these are considered knowledge emotions for two reasons: These emotions are evoked at times when something happens that defies what an individual believes and / or expected, and These emotions are building blocks for knowledge about the world around us So, what exactly are each of these emotions? Surprise is an emotion that helps people to respond to events quickly. This is due to the mind evacuating itself of what was happening previously and focuses the individual’s attention on the source of surprise. Interest is the driving force behind what motivates exploration and learning in our everyday lives. Similarly to surprise, interest will be evoked by things that are “unexpected, unfamiliar, novel, and / [or] complex” (Berlyne, 1960; Hidi & Renninger, 2006; Silvia, 2008). A variety of research has shown that interest is correlated to the promotion of faster learning and a more thorough understanding of the content, and makes learning enjoyable. Confusion develops when an individual assesses a situation as unfamiliar and complicated. According to VanLehn et at., impasse-driven learning is an approach to learning where confusion drives and stimulates the student to actively problem solve and listen to what they’re being taught. Awe, as defined by Merriam-Webster’s dictionary, “an emotion variously combining dread, veneration, and wonder that is inspired by authority or by the sacred or sublime.” An individual may be in awe for two reasons: a) The event provoking awe within in an individual is something they have never encountered, experienced, or been a part of before, or b) The individual modifies their cognition, or understanding, due to the information gained through experience. Awe is a motivational tool for people to interact with events, people, places, and things outside of their everyday lives. Beyond the emotional component of learning something new, there are additionally cognitive, and mental health benefits to learning and participating in new experiences. We have cognitive learning – a learning style that emphasizes the importance and actively works to maximize your brain’s potential. This style of learning includes comprehension, memory, and application. Valamis (2022) posits that the main 6 benefits of cognitive learning include: learning enhancement, confidence boosting, enhances comprehension, and problem-solving skills, helps the individual to learn new things faster, and teaches the individual to think abstractly. And we have lifelong learners – individuals who are intentional about learning, both informally and formally, throughout the lifespan to develop oneself professionally, or for self-fulfillment (Parkhurst, 2022). Parkhurst (2022) suggests that research has shown lifelong learning is positively associated to higher levels of self-esteem, confidence, social connection, positivity, and accomplishment! For those curious, interested, and seeking further education – we will be launching our “traumatology series” which looks at the impact of traumatic experiences, and the experience of living with trauma. We will provide psychological strategies and ideas that can help people self-determine their healing as they embrace finding practices that help them through their process of reclaiming their wellness. We are additionally pondering a few summer camps, intensive summer trainings and ongoing research opportunities to be facilitated through and within our clinic. Keep your eyes peeled for learning opportunities within! We look forward to the journey with you! References Berlyne, D.E. (1960). Conflict, arousal, and curiosity. New York, NY: McGraw-Hill. Hidi, S., Renninger, K.A. (2006). The four-phase model of interest development. Educational Psychologist, 41, 111-127 Marriam-Webster. (n.d.) Awe. In Marriam-Webster.com dictionary. Retrieved February 9, 2023, from https://www.marriam-webster.com/dictionar/awe Parkhurst, E. (2022). The Benefits of Being a Lifelong Learner. Mental Health Education. UtahStateUniversity. Retrieved February 9, 2023, from https://extension.usu.edu/mentalhealth/articles/the-benefits-of-being-a-lifelong-learner Silvia, P. J. (2008). Interest – The curious emotion. Current Directions in Psychological Science, 17, 57-60 Silvia, P. J. (2023). Knowledge Emotions: feelings that foster learning, exploring, and reflecting. In R. Biswas-Diener & E. Diener (Eds), Noba textbook series: Psychology. Champaign, IL: DEF publishers. Retrieved from http://moba.to/f7rvqp54 Valamis. (2022, October). Cognitive learning theory: Benefits, strategies and examples. Valamis. Retrieved February 9, 2023, from https://www.valamis.com/hub/cognitive-learning VanLehn, K., Siler, S., Murray, C., Yamauchi, T., & Baggett, W. (2003). Why do only some events cause learning during human tutoring? Cognition and Instruction, 21, 209-249

Around the world, many cultures ring in the New Year, with various traditions and celebrations that honor the old year and welcome in the new one. At Victoria Assessment and Therapy Institute, we want to welcome those who we have already worked with and invite in those who are interested in working with us! The co-relational model is core to our work and the many ways that we develop our practice in the larger community of Victoria and surrounding areas. We believe in the art of co-development with our clients - our supporters - while giving back to our community and society. We have a lot of exciting things happening in this next year, with on-line education for all people, including those curious, interested, and education for practicing professional individuals. We will continue with our podcasts; focusing on our “traumatology series” which looks at the impact of traumatic experiences, and the experience of living with trauma. We will provide psychological strategies and ideas that can help people self-determine their healing as they embrace finding practices that help them through their process of reclaiming their wellness. We have many groups coming up that will include adult CBT, and DBT, a trauma-recovery/growth group, a youth mindfulness group, addiction’s support, grief support and a men’s mental health strategy group. We continue with a peer-support program that aligns those that live with a mental health experience to support another that does as well. Peer-support is one of the key ingredients in mental health recovery, growth, and resiliency. We are pondering a few summer camps, intensive summer trainings and ongoing research opportunities. Many of our staff have themselves deeply immersed in post-secondary education and trainings that will further develop their clinical capacity and supervision of students. We are bringing in some pet support, mainly our lovely little Callie, who is a mini labradoodle. We see 2023 as a time for growth, reflection, and future shaping for our work to go beyond our day-to-day experiences and into creating a better future for those that depend on us to lead the way. “Nothing is real unless people agree that it is.” -Mary Gergen How to Stick to New Years Resolutions and Avoid Burn Out Did you know that January 17th is National “Ditch your New Years Resolutions Day?” That’s right; there is an actual day, only 17 days into the New Year, acknowledging that our New Years Resolutions are often too hard to maintain. So, let’s start at the basics: Why do we make New Years Resolutions? Brower (2021) maintains that most people make New Year’s resolutions for self-improvement. The New Year offers the perception of a clean slate, an opportunity to get things right, or to try for the first time. According to Brower, the four reasons for making a New Year’s resolution include: Setting Intention - Being honest with where you are at, and what you need going forward is the first step to improvement. Hope and Engagement - Setting resolutions give individuals an optimistic approach to the changes they have established a necessity for themselves. Responsibility - Resolutions are a way of making a commitment to yourself, and to those your resolutions impact. Having personal responsibility is a key factor in self-determination, and self-efficacy. Inspiration - Not only are resolutions good for yourself, but they often will fuel fire under those around you to do the same or similar for themselves Some statistics from Mick (2022) indicate that there is an estimated 9% of people who successfully keep their New Years resolutions. And while the question, “WHY this is”, can be fascinating, what I really want to focus on here is HOW we can stick to our goals this year. Understanding the WHY about what it is you want to change. Is this change for yourself? Or for someone else? Why is this change necessary today, and not yesterday, or tomorrow? Understanding what your motivation behind this change may help you understand the importance of the resolution, or lack there of, and help navigate and re-evaluate your resolutions. There’s no reason to sign up for karate classes if you don’t really love karate. Focus on long-term goals with short-term milestones. Is this change for yourself? Or for someone else? Why is this change necessary today, and not yesterday, or tomorrow? Understanding what your motivation behind this change may help you understand the importance of the resolution, or lack there of, and help navigate and re-evaluate your resolutions. There’s no reason to sign up for karate classes if you don’t really love karate. Be specific but avoid using numbers. No matter how clear you are with yourself about why you want to change, whether you started with realistic expectations, you have been rewarding yourself along the way, and checking in with yourself, life happens. Dropping a resolution altogether because you had one bad day of eating is like quitting your favorite sports team because you couldn’t make one practice. Life happens. Read it again and have some self-compassion. Wishing you all your best shot at your resolutions, and we hope you’re enjoying your January! References Brower, T. (2021, December 31). 4 Reasons to Make New Year’s Resolutions (Even If You Don’t Keep Them). Forbes. Mick. (2022, November 15). 19 Mind-Blowing New Year’s Resolution Statistics (2023). INSIDEOUT MASTERY UNLEASH YOUR FULL POTENTIAL.https://insideoutmastery.com/new-years-resolution-statistics/#:~:text=43%25%20of%20all%20people%20expect,keep%20their%20New%20Year's%20resolutions.