Serenity Now Wellness Centre

Decluttering your home can provide several psychological benefits:

1. Stress Reduction: Clutter can trigger the release of cortisol, a stress hormone. A tidy environment promotes relaxation and lowers anxiety.

2. Cognitive Clarity: An organized space enhances focus and cognitive function, as visual distractions are minimized, improving attention span.

3. Mood Enhancement: The act of decluttering can lead to a sense of accomplishment and boost self-efficacy, positively affecting mood.

4. Mindfulness Promotion: Decluttering encourages mindfulness by fostering awareness of personal belongings, which can improve overall well-being.

5. Sense of Control: Managing your environment can enhance feelings of autonomy and control, reducing feelings of helplessness.

6. Sleep Quality: A clutter-free bedroom is associated with improved sleep hygiene, leading to better rest and mental recovery.

As explained in Carrie Richardson’s book “From Clutter to Clarity” we can see that physical clutter can lead to mental and emotional chaos, and that by decluttering our spaces, we can also declutter our minds, leading to greater clarity, purpose, and perhaps even a more fulfilling life.

Because we shouldn’t have to “trick” ourselves into those self-prioritizing & well-being enhancing “treats”, here are a few Boo-tiful well-being enhancing self-care techniques:

🎃 Seasonal Reflection: this change of season creates a perfect time to reflect on your goals & feelings as the year winds down. Journaling is helpful for this as it clarifies thoughts & sets intentions for the months ahead. journalling helps us process emotions & thoughts, providing clarity while reducing anxiety. Acting as a cognitive release, journaling, allows for better self-reflection & emotional regulation.

🎃 Warmth & Comfort: Creating a pleasurable sensory environment can enhance your mood, reduce stress, & promote relaxation by stimulating positive feelings, helping you to feel grounded and connected to the present moment. Create a cozy atmosphere at home with soft or weighted blankets, warm lighting, & your favorite hot beverages. Your nervous system will thank you!

🎃 Mindful Breathing Exercises: Dedicate a few minutes each day to practice deep breathing or mindfulness meditation. Grounding yourself with meditation before engaging in busy activities like trick-or-treating is important because it helps center your thoughts, reduces anxiety, & enhance your focus. This practice allows you to approach the experience with a calm, open mindset, making it more enjoyable & manageable amidst the excitement & chaos.

🎃 Engage in Community: Engaging with our community & neighbors on Halloween can activate our social connection system, which releases oxytocin, a hormone associated with bonding & trust. This interaction fosters a sense of belonging & support, reducing feelings of isolation & stress. It is positive social interactions like these that can enhance our feelings of safety & security, promoting overall well-being and simultaneously sooth our the nervous system.

Also don’t forget, that if you’re feeling haunted 👻 by stress, anxiety, or anything else that goes bump in the night, our doors at Serenity Now Wellness are always open.

Consequently, we develop a persistent reliance on the perception + opinion of others for who we are. Oof.

I read this over the weekend and can’t stop thinking about it. Just some food for thought as we kick off another week. 🤍

From our Counselling Intern .mackay.therapy

If you experience stress… you’re not alone!

Brainstorming what IS within your control can be a helpful start to managing stress.

If you found this quote insightful, check out Gabor Maté’s “When the body says no” - a great read I just added to my own collection 📚

From our Registered Psychologist Kayla Pearen
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Ayn Rand’s quote, “To say ‘I love you’ one must first know how to say the ‘I,’” reveals the importance of self-awareness and self-identity in forming meaningful relationships.

Meaning that, before expressing love for someone else, we must have a strong understanding of our own identity, needs, and emotions. This self-knowledge is crucial because love cannot be fully genuine or healthy if it stems from a place of insecurity or lack of self-understanding.

True self-love is rooted in self-acceptance and confidence. Only when one knows and values themselves can they authentically connect with others and express love in a way that is sincere and fulfilling.

Through therapy we can learn to develop self-awareness by facilitated self-reflection, guiding us to explore our emotions, values, and beliefs.

We can also be assisted in identifying our strengths and weaknesses, challenge negative thought patterns, and by being encouraged into mindfulness practices.

With new insights into our identity, we then allow ourselves to better express love and connect with others more authentically.

“They say that time heals. If I’ve learned anything, it’s that healing certainly takes time — however, it’s what you DO to heal within this time that matters most. 🤎”

Post & Caption from our Counselling Intern .mackay.therapy

Depression is often described as a liar because it distorts reality, making individuals believe things about themselves and their lives that simply aren’t true.

Depression thrives on sweeping statements and generalizations, convincing people that they are worthless or that they will never feel better.

For instance, someone might hear the inner voice say, “You always mess things up,” despite having many successes. Similarly, it might assert, “No one cares about you,” disregarding the supportive relationships that exist.

These false narratives can trap individuals in a cycle of negativity, making it crucial to challenge these thoughts and seek support to regain a clearer perspective.

Through therapy, individuals can change distorted perspectives by being provided with a safe and supportive environment to explore their thoughts and feelings. With the employment of cognitive-behavioral techniques to identify and challenge negative beliefs, clients are encouraged to reframe their thinking.

Under the guidance of a skilled therapist, like those on our counselling team at Serenity Now Wellness, clients can also be taught coping strategies and mindfulness practices to help them manage overwhelming emotions and reduce the influence of negative thoughts.

Ultimately, healthier thought patterns and a more positive outlook on life can be developed.

To book a complementary free 15 minute consultation with one of our team members click on the link on our bio or call us at: (403)-454-7600.

In a book by Benjamin Hardy “Be Your Future Self Now” the author encourages readers to envision their ideal future selves & take actionable steps to align their current lives with that vision.

Hardy emphasizes the importance of mindset, habits, and decision-making in shaping one’s future. His approach involves building an empathetic relationship with your future self with several key strategies:

1. Visualization: Hardy encourages individuals to vividly imagine their future selves, considering their goals, values, & desired life circumstances. This helps create a clear picture of what one aspires to become.

2. Self-Dialogue: Engaging in conversations with your future self fosters empathy. By asking questions & reflecting on the future self’s experiences, challenges, and achievements, individuals can develop a deeper understanding of their own motivations & aspirations.

3. Emotional Connection: Hardy emphasizes the importance of feeling the emotions associated with achieving future goals. This emotional connection can motivate individuals to take actions that align with their future self’s desires.

4. Habit Formation: The author advocates for establishing habits that support the future self. By identifying the behaviors that align with the envisioned future, individuals can cultivate a lifestyle that nurtures their aspirations.

5. Forgiveness and Compassion: By treating their past selves with kindness & understanding, individuals can release guilt or regret, allowing them to move forward with a more positive mindset toward their future.

Through these strategies, Hardy promotes a compassionate and proactive relationship with one’s future self, enabling personal growth & transformation.

From our fantastic Counselling Intern .mackay.therapy :
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This one’s been coming up a lot this week! 💭

Some thoughts are empowering; hold onto those ones! ☀️ Others…not so much. ☔️ A little strategy to use in these moments is to simply notice our intrusive thoughts rather than letting them take over our emotions, behaviours, and physical well being. Instead of reacting to them — or completely burying them — we can practice letting intrusive thoughts simply come and go through imagery. Some examples that I like to use in my own daily life:

☁️ My mind is the sky and my thought is a cloud. Notice it, and watch it slowly pass by.

🍃 My mind is a river and my thought is a leaf. Look at it, place it in the water, and watch it float downstream.

🐚 My mind is a beach and my thought is written in the sand. Watch as the waves gently wash it away.

Do you use any of these, or other, cognitive diffusion strategies?

Practicing mindful eating is important for several reasons. Firstly, it can significantly improve digestion. By eating slowly and chewing thoroughly, you allow your body to properly break down food and absorb nutrients effectively. Additionally, it promotes better portion control, as mindful eating helps you tune into your body’s hunger and fullness signals, reducing the likelihood of overeating and encouraging healthier portion sizes.

Mindful eating also enhances enjoyment. Engaging all your senses while eating allows you to savor your food, increasing satisfaction during meals. This approach can also aid in weight management by encouraging healthier eating habits and preventing emotional or mindless eating.

Another benefit is the reduction of emotional eating. Mindfulness helps you recognize emotional triggers for eating, enabling you to address feelings without resorting to food. It also fosters a stronger connection with what you eat, promoting a deeper appreciation for the food’s origins, preparation, and nutritional value, which can lead to healthier choices.

Mindful eating can be a calming practice that reduces stress and promotes a sense of well-being, encouraging you to be present and focused. Ultimately, it helps cultivate a healthier relationship with food, reducing feelings of guilt or anxiety surrounding eating and promoting a conscious relationship with food, leading to better physical and emotional health.

Kelly .mackay.therapy is currently completing her Masters in Counselling Psychology (MACP Qualifying) from Yorkville University. She holds a Bachelor of Arts in Psychology and a Bachelor of Education. She is also a certified group fitness instructor and holds various certifications including ASIST

Due to her experience and qualifications, Kelly offers a unique therapeutic perspective based on the convergence of mental and physical health. Through a holistic, person-centred, trauma-informed approach, she helps clients embrace and explore their emotions, develop coping strategies, and build the skills they need to tackle life’s challenges. She believes that humans should be considered as a whole, with particular attention to the reciprocal relationship between body and mind.

Kelly’s multi-modal approach to therapeutic intervention is uniquely developed for each client, typically drawing from Acceptance and Commitment Therapy (ACT), Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT), Solution Focused (SFT), and Strength Based Therapy

Kelly has a passion for working with a wide range of women’s health issues from adolescence to older adulthood, including perinatal wellness, perimenopause/menopause transition, body image, chronic illness, infertility, anxiety, stress, trauma, and managing difficult life transitions. She is currently accepting new clients for low-cost and/or sliding-scale individual counselling services.

In-person and online appointments are available with this fantastic Counselling Intern . Please contact the clinic or book yourself for a 15-minute consultation. Kelly is honoured to be a part of your healing journey with Serenity Now Wellness.

As the first day of school approaches, many children may feel a mix of excitement and anxiety. Here are some comforting phrases parents can share to help ease those jitters:

💬 “I understand that you’re feeling nervous, and that’s completely normal. Many kids feel this way.”

💬 “You’re going to meet new friends and see familiar faces, which can be exciting!”

💬 “Remember, I’m here for you, and we can talk about your day when you get home.”

💬 “If you feel overwhelmed, take a deep breath and think of a happy moment.”

💬 “You’re brave and capable, and I believe in you.”

💬 “I remember feeling nervous on my first day too, but it turned out to be a great adventure!”

It is important to create a supportive environment for our children as they step into this new chapter.

As the school year progresses, if you notice your child exhibiting symptoms of anxiety beyond the typical return to school jitters such as excessive worry or fear about everyday situations, expressing concerns about school, social interactions, or performance, or physical symptoms like stomachaches, headaches, or fatigue, these can also be indicators to parents that further support and intervention via a mental health professional may be necessary for their child’s well-being.

If you find yourself in this situation please do not hesitate to reach out to us by calling (403) 454-7600 or by clicking the link in our bio.

Because pain medication can be addictive, it is common for there to be a strong correlation between chronic pain and addiction. SNW recognizes this and can offer the care required. We can provide psychological treatment to those suffering from chronic pain. Providing safe, non-drug methods to help treat pain, we can help by reducing high levels of physiological stress that often worsen pain.

By helping you cope with thoughts, feelings and behavior’s that accompany chronic pain, psychological treatment also helps to improve the indirect pain by helping patients learn to cope with the many problems associated with pain, including anger, hopelessness, anxiety, and sadness.

Treatment is always customized to each patient, and often includes teaching different relaxation techniques, building new coping skills, chasing away old beliefs about pain, and addressing any depression or anxiety that may accompany pain. Serenity Now Wellness is committed to helping you better accept and learn to live with your pain, thereby limiting the control it exerts over your life, and allowing you to live a more balanced, and happier life overall.

If you need to remember everything is going to be ok…

Don't Worry...Everything Is Gonna Be Alright... Bob Marley & The Wailers"Three Little Birds"(feat. The Wailers)"Don't worry about a thing'Cause every little thing gonna be all rightSingin': "Don't worry ab...

1. Happiness is a Permanent State: Many believe that happiness is a constant state of being, but it’s normal for emotions to fluctuate. Happiness comes in waves & can coexist with other feelings.

2. Money Equals Happiness: While financial stability can reduce stress, studies show that beyond a certain income level, additional wealth does not significantly increase happiness.

3. Happiness is Found in External Circumstances: Some think happiness depends solely on external factors like relationships, jobs, or possessions. In reality, it often comes from within & is influenced by mindset & perspective.

4. You Need to Be Happy All the Time: The pressure to be happy constantly can lead to feelings of inadequacy. It’s okay to feel sad or anxious at times; these emotions are part of the human experience.

5. Happiness is Selfish: Many believe that pursuing personal happiness is selfish. However, being happy can improve one’s ability to contribute positively to others & foster stronger relationships.

6. Happiness is a Result of Success: People often think that achieving goals leads to happiness. While success can bring joy, true happiness often comes from the journey & the experiences along the way.

7. Only Big Changes Bring Happiness: Some think that only major life changes (like a new job or a relationship) can lead to happiness. Small, daily joys & routines also contribute significantly to overall happiness.

8. Happiness is a Goal to Achieve: Viewing happiness as a destination can lead to disappointment. Instead, happiness is more about the process of living & finding joy in everyday moments.

9. You Have to Choose Between Happiness or Success: There’s a belief that one must sacrifice happiness for success or vice versa. In reality, it’s possible to pursue both simultaneously.

10. Other People Control Your Happiness: Some believe that their happiness depends on others. While relationships are important, ultimately, individuals have the power to influence their own happiness through choices & attitudes.