Quadra Wellness and Counselling Vancouver, Vancouver, BC Videos

You are not alone! Now, in Canada, you can call or text 988 at any time to connect with support if you’re struggling with thoughts of suicide or self-harm. Please pass it on so more people are aware. This is a critical step in suicide prevention in Canada. Let’s do our part to ensure no one ever feels alone or isolated with these difficult thoughts and feelings. ❤️ 👋 Hi! I’m Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let’s get untangled from insomnia. #suicideprevention #suicidepreventionmonth #suicideawareness #mentalhealthawareness #mentalhealthmatters #mentalhealthsupport #mentalhealthadvocate #depressionhelp #depression

😩 Better sleep starts with understanding your sleep and not comparing it to others. Your age and your genetics highly influence sleep. So, it’s important to understand and match your effort to improve your sleep based on what’s happening for you at this point in your life. An excellent place to start is to note what your sleep is like over a week, how much time you’re spending awake versus asleep in bed, and what might be keeping you up. This lays a good foundation for creating a plan to improve your sleep. That’s customized to you. Let me know in the comments if you would like a free copy of a sleep diary you can use this week to collect some information you can share with your doctor or use for your sleep improvement journey. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let's get untangled from insomnia. #insomnia #sleepwell #insomniac #sleepaid #goodnightsleep #sleepbetter #healthysleep #sleephygiene #sleephealth #sleeptips #bettersleep #insomniaproblems #sleephelp #sleepless #insomniarelief #insomniasucks #anixety #sleepdisorder #sleepissues

Before you address a problem, you need to know what to fix first! Most family physicians do not have specialized training in sleep medicine and may not be aware of effective nondrug interventions for sleep problems like insomnia. Don’t hesitate to ask your doctor for a referral to a sleep specialist who can help determine what might be sustaining your sleep difficulties. There are a lot of things I can keep cause problems and often resolve on their own, but untreated sleep disorders like sleep apnea, restless legs, and insomnia can have a huge impact on your overall health if left unaddressed. The positive thing is that sleep disorders are very treatable, so before you dive into trying to find solutions on the Internet, go to someone who can help you figure it out. Save money, time, and tears You don’t have to do it alone. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let's get untangled from insomnia. #bettersleep #sleepbetter #insomnia #sleepaid #mentalhealthawareness #mentalhealthmatters #anxietyrelief #sleephealth #sleepaid #sleeptips #sleepwell #sleepapnea #challenge #mentalhealthrecovery #sleepy

Trouble sleeping? 😩 Join me for the next 31 days for my Better Sleep Challenge and get on the path to a healthier, more peaceful relationship with sleep and rest. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let's get untangled from insomnia. #insomnia #cantsleep #mentalhealthawareness #sleeptips #overthinker #sleepdeprived #overthinking #worry #anxiety #anxietyrelief #anxietysupport #anxietyawareness #anxietyproblems #insomniac #sleep #sleepproblems #mentalhealth #mentalhealthmatters #mentalhealthtips #mentalillnessrecovery #mentalillnessisreal

Are you feeling sleep-deprived? This is how you might know! 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let's get untangled from insomnia. #overthinker #sleepdeprived #overthinking #worry #anxiety #anxietyrelief #anxietysupport #anxietyawareness #anxietyproblems #insomniac #insomnia #sleep #sleepproblems #mentalhealth #mentalhealthawareness #mentalhealthmatters #mentalillness #mentalhealthtips #mentalillnessawareness #mentalillnessrecovery #mentalillnessisreal

Do you do this at home? No more chilly nights! 😴🥶 👋 Hi! I’m Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let’s get untangled from insomnia. #CuddleTime #relatable #sleeptips #sleepaid #SleepingTogether #RelationshipGoals #CozyNights #BlanketLove #SleepingBeauty #dreamyNights #BedroomBliss #bettersleep

Embracing the Night with Self-Compassion 🌙✨ Struggling with sleepless nights and anxious thoughts? You’re not alone. Let’s talk about self-compassion, a gentle yet potent way to soothe our minds and invite rest. Self-compassion is about treating ourselves with the same kindness and understanding that we would offer a dear friend. It’s recognizing that it’s okay not to be perfect, and it’s okay to have difficult nights. This nurturing attitude can significantly ease anxiety and create a calm internal environment conducive to restful sleep. 🛌 When we lie awake, instead of getting frustrated or anxious, we can gently acknowledge our feelings and offer ourselves comforting words. This shift from self-criticism to self-support can reduce the stress and anxiety that often keep us awake. 💭 By practicing mindfulness and self-compassion, we learn to observe our thoughts without judgment, creating a sense of peace that can help us drift into sleep. So tonight, let’s start by being our own best friends. Let’s remind ourselves that it’s okay to have tough moments and that we deserve rest and peace, especially when sleep doesn't come easily. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let's get untangled from insomnia. #SelfCompassionJourney #SleepWellness #AnxietyRelief #MindfulNights #worry #anxiety #anxietyrelief #anxietysupport #anxietyawareness #overthinker #overthinking #catastrophising #mentalhealth #mentalhealthawareness #mentalhealthmatters #mentalhealthrecovery #mentalhealthadvocate #mentalillness #mentalillnessawareness #mentalillnessrecovery #mentalillnessisreal #mentalhealthtips #psychology

You're too old or young to develop a healthy relationship with sleep and rest! 😴 Whether you’re in your teens or your 80s, good quality sleep matters, but so does a hopeful, accepting approach to life when challenges and stress inevitably emerge. You are human, after all. If you’ve been struggling with sleep and resigned to the belief that you are a “bad sleeper,” please know that there’s still lots of support out there. We know that cognitive behavioural approaches like cognitive behavioural therapy for insomnia (CBT-I) and emerging therapies like acceptance and commitment for insomnia (ACT-I) can be beneficial and help you get untangled from the distress sleep problems can cause in your life. There are also sleep health professionals like sleep medicine physicians, respiratory therapists, and other specialists who can help you treat and manage underlying sleep disorders that might impact your overall health and well-being. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let's get untangled from insomnia. #SleepTherapy #InsomniaHelp #SleepWell #InsomniaTreatment #SleepTips #InsomniaRelief #RestfulSleep #InsomniaSupport #SleepBetter #InsomniaSolution #sleep #health #anxiety #sleepbetter #sleepy #goodnight #rest #wellness #tired #mentalhealth #depression #insomnia #mentalhealthawareness #therapy

Too many mental chickens to go to sleep! A restless mind can definitely make it harder to let go and sleep happen. What do you do with mental chatter? 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let's get untangled from insomnia. #insomnia #cantsleep #mentalhealthawareness #sleeptips #mentalhealthmatters #funnymemes #funnyanimals #anxietyawareness #sleepaid

Yes, sleep is important, but have you stopped living your life? 👇 We often hear it in the news: sleep is important for your well-being. We get it! But people with insomnia already care about their sleep, sometimes too much. Insomnia thrives on attention. The more attention you pay to it, the more power it has. If you are wrapped up in elaborate nighttime rituals, or you avoid doing things you used to enjoy before your sleep problems in hopes that your sleep will be better, it’s time to take a step back. Sleep is essential, just like breathing, but they’re both physiological functions. Your body knows how to do it and will keep you alive. Staying healthy and well also about doing things that you enjoy, that bring meaning to you - even when it disturbs your sleep from time to time. Yes, it can be hard to do things when we don’t sleep well, however, we can also not sleep well when we don’t do the things that we enjoy. Things can be modified if we're tired. Enjoy a walk in the morning but can't imagine going for an hour? Go for 15 minutes. Thinking about cancelling on a friend? Go anyway, you can always leave earlier. Or call them for a chat instead. So, if you’re working on improving your relationship with sleep, remember that it's about balance, not suffering. Keep living your life! 👋 Hi! I’m Tony, a social worker and sleep therapist. Follow me @quadrawellness for more gentle, science-backed sleep tips, and let’s get untangled from insomnia. #overthinker #overthinking #worry #anxiety #anxietyrelief #anxietysupport #anxietyawareness #anxietyproblems #insomniac #insomnia #sleep #sleepproblems #mentalhealth #mentalhealthawareness #mentalhealthmatters #mentalillness #mentalhealthtips #mentalillnessawareness #mentalillnessrecovery #mentalillnessisreal #therapy #therapymemes

Poor quality sleep isn't the only thing that can exhaust you in the morning. 👇 Anxiety is energy. If you’re lying in bed, tossing and turning with worries, that is also exhausting. Nighttime thoughts also tend to feel different than morning thoughts because we might be alone and feeling lonely, it’s quieter than the day, or stress follows us into the night. But the more we lay in bed ruminating and engaging with those thoughts, the more we train our minds that bed is a place for thinking. We can’t make ourselves Stopher house. Stop thinking about something. The more we try, the harder and more stuck we get. So what can we do instead? Write it down. Please write it down before bed to teach your mind that there’s a place for thoughts to go. Put a piece of paper and pen out by your nightstand in the living room for when your mind is too noisy. The call isn’t to solve any problems in the middle of the night but to practice having a place to sit until you decide if and when you will deal with them. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more science-backed sleep tips, and let's get untangled from insomnia. #funnymemes #sleepaid #bettersleep #cantsleep #therapistsofinstgram #sleep #insomnia #selfcareroutine

Don’t let sleep math make tonight worse! Tomorrow is another opportunity to sleep well. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more science-backed sleep tips, and let's get untangled from insomnia. #sleepmath #cantsleep #insomnia #sleeptips #sleephelp #therapistsofinstagram #sleepmemes #sleepaid #girlmath #boymaths

Sleep easier by staying awake?👇 The strategy is called paradoxical intention. When we’re trying too hard to sleep, it’s easy to become more stressed and anxious, ultimately making it harder to let sleep happen on its own. So, instead of trying to sleep, get into bed when you’re feeling sleepy. If you start to feel anxious or more alert, take a deep breath and gently keep your eyes open. Remember that you will fall asleep when your mind and body are ready. When your eyes get heavy again, gently keep them open and continue to remind yourself that you will fall asleep by letting go of control. Have you tried this before? If you haven’t tried it, let me know how it goes! 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me @quadrawellness for more science-backed sleep tips, and let's get untangled from insomnia. #sleepaid #insomnia #insomniatips #cantsleep #sleepanxiety #sleep #mentalhealthawareness

Gentle before bed reminders for you. 😴 👋 Hi! I’m Tony, a social worker and sleep therapist. Follow me for more science-backed sleep tips, and let’s get untangled from insomnia. #selfcare #insomnia #sleepaid #mentalhealthmatters #mentalhealthawareness #cantsleep #sleep

It’s important to distinguish between the feeling of sleepy and tired because if you’re heading to bed when you’re just feeling tired, you’re more likely to be doing things like tossing and turning, ruminating, doing stimulating things like being on your phone. While that doesn’t mean that you won’t be able to fall asleep, if you’re already having difficulties with falling asleep and staying asleep, you want the bed to be a place where your mind associates with those things. There also needs to be enough pressure for that actually to happen. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me for more science-backed sleep tips, and let's get untangled from insomnia. ##overthinker #overthinking #worry #anxiety #anxietyrelief #anxietysupport #anxietyawareness #anxietyproblems #insomniac #insomnia #sleep #sleepproblems #mentalhealth #mentalhealthawareness #mentalhealthmatters #mentalillness #mentalhealthtips #mentalillnessawareness #mentalillnessrecovery #mentalillnessisreal

The evidence is moderate to weak for any benefits on mood and health, but it sure wakes you up in the morning! do you take cold showers? How do you tolerate it!? 👋 Hi! I’m Tony, a social worker and sleep therapist. Follow me for more science-backed sleep tips, and let’s get untangled from insomnia. #funnymemes #coldwater #coldwater #cryotherapy #icebath #toocold #mentalhealth

❓Got a question about sleep, insomnia, or anything in between? Sleep therapist here and happy to answer your questions in the comments or future videos. 👋 Hi! I'm Tony, a social worker and sleep therapist. Follow me for more science-backed sleep tips, and let's get untangled from insomnia together. #sleep #insomnia #cantsleep #sleepwell #nightmare #sleepaid #therapist #sleeptips

Magnesium can help some people with sleep quality, but too much can lead to the 💩s. Some forms of magnesium are gentler, but it’s rarely a cure for chronic insomnia. Bottom line is that many things can lead to sleep problems. Check in with your doctor and ask for a referral to a sleep specialist if you’ve been struggling with your sleep. #funnyreels #hubermanlab #sleep #betttersleep #sleeptips #cardib #poop #therapist t

Did you know that Cognitive Behavioral Therapy (CBT) for insomnia, which is a type of psychotherapy, is considered the most effective initial treatment for chronic sleep problems such as insomnia? Extensive research shows that CBT is more long-lasting and delivers more long-term benefits than sleep medication alone. We also know that sleep hygiene alone doesn't work for treating chronic sleep problems. In some cases, it can exacerbate insomnia by encouraging people to put too much effort into sleeping. Hi! I’m Tony. I’m a social worker and therapist specializing in sleep. I’m on a mission to take the stress out of sleep and help more people wake up feeling ready for the day. Let me know if you have any questions! #therapistsofinstagram #sleep #insomnia #cantsleep #bettersleep #sleeptips #sleepaid

If you’re having a restless night or feeling anxious about sleep, you’re not alone. Here are three gentle reminders about what you can do. #bettersleep #sleepanxiety #cantsleep #insomnia #sleep #stressanxiety #sleeptips