Aligned Minds

06/13/2024

We all experience anxiety. It's our body's natural alarm system. However, sometimes that alarm system is wired more sensitively and can cause us problems. Do you know if your anxiety is wired more sensitively?

Picture this: You're standing in a crowded room, heart racing, palms sweating, thoughts racing a mile a minute. Have you ever felt your heart race before a big presentation, or found yourself worrying about an upcoming event? You're not alone in feeling this way. Anxiety is a common experience that....

03/20/2024

Discover Effective Strategies for Managing Anxiety with Dialectical Behavioural Therapy (DBT). Learn practical tools like temperature regulation and paced breathing to reclaim control and find calm.

Anxiety is a prevalent experience for many, but it doesn't have to hold sway over our lives. In fact, certain levels of anxiety can even fuel productivity! If you've been wrestling with anxiety lately, know that you're not alone. Studies show that 1 in 5 Canadians will grapple with a mental health c...

12/05/2023

Explore practical tips for prioritizing mental well-being during this busy season. From setting realistic expectations to embracing self-care, let's get through the holidays with mental wellness intact.

As we step into the festive season, it's important to recognize that this time of year, while joyous for many, can bring unique challenges affecting our mental well-being. The holiday season often comes with pressures—whether from family gatherings, financial strains, or societal expectations—th...

11/21/2023

We're thrilled to welcome Jaimie Lylyk to our team!

Jaimie is not just a highly skilled social work therapist with over 10 years of practical experience; she's a compassionate force dedicated to making a positive impact. As a registered social, Jaimie brings a wealth of knowledge in brain injury, substance abuse, and mental health, having worked directly with children, youth, adults, and seniors. Armed with a Master of Social Work Degree from the University of Calgary and an impressive array of certifications, including EMDR and Solution Focused Therapy, Jaimie is committed to providing outstanding client care.

Her unique ability to connect with individuals and her passion for empowering them to recognize their potential make her a standout addition to our team. If you're ready for a journey of self-discovery and growth, Jaimie Lylyk is here to guide you with enthusiasm and expertise.

Welcome, Jaimie!

09/22/2023

https://www.aligned-minds.com/post/6-things-you-need-to-know-to-set-better-boundaries

Discover how to enhance your relationships, boost your well-being, and create a happier, more balanced you. Don't miss out – click the link below to read the article now!

Setting boundaries is important maintaining good mental health and nurturing healthy relationships. Boundaries help clear guidelines and limits on how you would like to be treated, and your boundaries let others know what is and is not okay. Understanding and establishing boundaries can be challengi...

08/11/2023

Focusing on mental health during the summer is important for harnessing the season's potential to promote overall well-being.

The longer days and pleasant weather offer a unique opportunity to engage in outdoor activities, connect with nature, and nurture positive emotions.

Prioritizing mental health during this time can help alleviate stress, boost mood, and improve cognitive function.

By embracing the sunshine, practicing mindfulness in the tranquility of parks, and fostering social connections through summer gatherings, we can create a solid foundation for emotional resilience and inner peace.

Embracing self-care and being attuned to our mental well-being during the summer allows us to recharge, savor life's simple pleasures, and make the most of the season's uplifting energy.

08/10/2023

Because you deserve care and kindness from yourself.

08/09/2023

Let this be your reminder that attempting to please everyone or meet everyone's expectations is a futile and exhausting endeavor. Instead, it's healthier and more realistic to focus on being true to ourselves, setting reasonable boundaries, and prioritizing our well-being rather than constantly trying to meet others' demands or expectations.

08/04/2023

It seems to come out of nowhere — a strange, disturbing thought or a troubling image that pops into your mind. It might be violent or sexual, or a recurring fear that you’ll do something inappropriate or embarrassing. Like when you are cutting veggies and suddenly the thought of cutting your pinky finger off crosses your mind. Whatever the content, it’s often unsettling and may bring on feelings of worry or shame. The more you try to push the thought from your mind, the more it persists.

https://www.aligned-minds.com/post/intrusive-thoughts-why-we-have-them-and-how-to-stop-them

07/28/2023

You are so much stronger than you know

07/27/2023

🌟 Understanding Autism and Double Empathy 🌟

🧩 Autism:
Autism, or Autism Spectrum Disorder (ASD), is a neurodevelopmental condition that affects how individuals perceive and interact with the world around them. It is characterized by challenges in social communication, sensory sensitivities, repetitive behaviors, and specific interests. Autism is a spectrum, meaning that individuals with autism can have a wide range of strengths and difficulties, making each person's experience unique.

🙌 Double Empathy:
Double empathy is an important concept that highlights the mutual understanding and connection between individuals with autism and neurotypical individuals. It challenges the traditional assumption that difficulties in communication solely lie with individuals on the autism spectrum. Double empathy suggests that both parties involved need to make an effort to bridge the communication gap and understand each other's perspectives.

🌍 Why is Double Empathy Important?
Double empathy helps to shift the focus from "fixing" individuals with autism to fostering inclusive and accepting environments. It recognizes that the responsibility for effective communication and empathy lies with everyone involved. By promoting mutual understanding, acceptance, and adapting communication styles, we can create a more inclusive society for individuals with autism.

💡 Key Takeaways:
1️⃣ Autism is a neurodevelopmental condition that affects social communication, sensory sensitivities, and behavior.
2️⃣ Double empathy emphasizes the importance of understanding and empathizing with individuals with autism.
3️⃣ Building bridges of communication and adapting our approach can lead to a more inclusive and accepting society.

Let's embrace diversity and work together to create a world where everyone feels valued and understood! 🌈💙

07/26/2023

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

07/25/2023

Important reminder

06/28/2023

https://www.aligned-minds.com/post/coping-with-grief-and-loss-of-a-pet

When Fur and Feathers Leave a Voice: Coping With the Loss of a Pet

Losing a pet is incredibly difficult because they become cherished family members, offering unconditional love, companionship, and a special bond that deeply touches our hearts, making their absence profoundly felt.

Understanding that grief is a natural and individual process, allowing yourself to mourn, and finding healthy outlets for your emotions can help you cope with the loss of a beloved pet.

Remember that it is absolutely valid and essential to grant yourself permission to grieve, allowing the waves of emotions to wash over you, and seeking support from understanding individuals or pet loss communities who can provide solace and compassion during this difficult time. You deserve to honor your bond, cherish the memories, and heal at your own pace.

06/28/2023

https://www.aligned-minds.com/post/the-friendship-dilemma-mastering-the-art-of-balancing-adult-friendships
Do you ever wonder why it seems so much harder to stay in touch with friends or make new friends as an adult? It's not just you! This article offers valuable insights on maintaining adult friendships and might even inspire you to reflect on the importance of friendships in your own life.

Friendships are a crucial aspect of our young lives, and they continue to play a significant role as we grow into adulthood. However, we often don't get taught much about the art of making and keeping friends after the teen years. It can be challenging to navigate the complexities of maintaining fri...

06/11/2023

https://www.aligned-minds.com/post/breaking-free-from-social-anxiety

Unveiling the Truth: Shyness vs. Social Anxiety - Are You Just Shy or Dealing with Something More?

Have you ever felt your heart race and your palms get sweaty when faced with a social situation? Maybe it's attending a party, speaking up in a meeting, or even making a simple phone call. You find yourself worrying about what others might think of you, fearing judgment or criticism. The thought of....

05/08/2023

05/05/2023

Imagine you're walking in the woods and suddenly you see a bear.

Your body would likely react with fear and your "fight or flight" response would be triggered. You might feel your heart racing, your breathing becoming faster, and your muscles tensing up. This response is your body's way of preparing to either fight the bear or run away from it.

Now imagine that you continue to worry about the bear even after you've left the woods. You might start to feel anxious every time you think about bears or going back to the woods.

This is similar to how anxiety works - even when the threat is no longer present, your body may continue to respond as if it is, leading to ongoing feelings of fear and apprehension.

No one would try to face a bear alone in the wild; no one expects them to either.

So why do we try and face anxieties, especially chronic anxieties alone?
Because we often believe that have chronic anxiety is a character flaw we should deal with on our own.

It's not.

And you don't need to deal with it alone.

If you are ready to take charge of your chronic anxiety, here at Aligned Minds Counseling and Therapy, we are ready to help. Call us today to book your appointment to start feeling better about your anxiety!

05/04/2023

Fear or anxiety triggers different types of behaviors that are designed to help us escape from danger.

These behaviors depend on the situation and the species. If we can run away from danger, we may use active coping strategies that are controlled by our sympathetic nervous system. This response is called "fight-or-flight" and can cause physical changes like increased heart rate and blood pressure.

If we can't escape from danger, we may use passive coping strategies like freezing or immobilization. This response is controlled by the parasympathetic nervous system and can cause physical changes like low blood pressure and slow heart rate. This response is called "conservation-withdrawal."

Different types of stressors may trigger different coping strategies, and specific brain circuits seem to control these behaviors.

When animals feel threatened, they may use different strategies to cope. Active coping behaviors, like running away, are natural reactions to immediate danger, while passive coping behaviors, like freezing, are learned responses to cues that signal danger.

These behaviors are influenced by the animal's understanding of its environment and its ability to escape, and freezing is used when the danger is far away, while running away is used when the danger is close.

Why is it important to know this?
Because anxiety itself is not unhealthy. It is only when anxiety is chronic and prolonged does it become a problem.
Just like animals our fear responses serve a purpose.

The goal of anxiety treatment should not be to reduce anxiety completely, but to reduce chronic anxiety and manage our anxiety responses in a way that is functionally beneficial!

05/03/2023

Anxiety is a feeling that can affect animals and humans when they face a threat to their safety or well-being. This can be a real threat, like a dangerous situation, or it can be something that might happen in the future, like worrying about a test or a job interview.

When we feel anxious, our body and mind go into a state of high alert. This can cause physical changes, like increased heart rate and sweating, as well as changes in our thoughts and behavior. These changes are meant to help us cope with the situation and protect ourselves.

However, when anxiety becomes too intense or lasts for a long time, it can interfere with our ability to handle everyday challenges. This is known as chronic anxiety and can be a serious problem.

Understanding that anxiety is a whole person problem can help us treat anxiety and reduce the symptoms.

If you are dealing with chronic anxiety, we can help.
Call us or visit our website to book your appointment today!

04/29/2023

High functioning anxiety is challenging. It can be hard to recognize and understand, making it feel isolating and lonely.

Additionally, there is often pressure to perform and succeed, which can lead to feelings of overwhelm and burnout.

High functioning anxiety can make it difficult for individuals to relax and enjoy the present moment, as their mind is constantly racing with worry and stress.

BE GENTLE WITH YOURSELF
Self-compassion strategies can help individuals with high functioning anxiety manage their symptoms and find moments of peace. Building a strong foundation of self-compassion can involve learning to recognize and acknowledge difficult emotions, while also treating oneself with kindness and understanding.

04/28/2023

Another key difference is that high functioning anxiety is often associated with perfectionism, and people with this type of anxiety may set very high standards for themselves and feel pressure to succeed in all areas of life.

While high functioning anxiety may seem like a "milder" form of anxiety compared to other types of anxiety disorders, it is not and it can be just as challenging to live with.

Healing from anxiety requires a commitment to self-care and developing healthy coping skills. It's a process, but with time and effort, it is possible to find relief.

04/27/2023

High functioning anxiety is a term used to describe a type of anxiety in which an individual experiences persistent and excessive worry or anxiety, but is still able to maintain a successful, high-achieving lifestyle.

People with high functioning anxiety may appear to be highly productive, motivated, and successful on the outside, but on the inside, they may be struggling with feelings of self-doubt, perfectionism, and an overwhelming sense of responsibility.

It's important to note that high functioning anxiety is not an official diagnosis, but rather a term used to describe a pattern of behaviors and symptoms that can occur in people with anxiety disorders.

If you're experiencing symptoms of anxiety, it's important to seek support from a mental health professional who can help you identify the underlying causes and develop an effective treatment plan.

04/26/2023

It's called 'high functioning' because even though someone may feel anxious or worried a lot of the time, they can accomplish things.

While they are able to function at a high level, they may also be experiencing a lot of stress and pressure.

People with high functioning anxiety often feel like they need to be perfect and may put a lot of pressure on themselves to succeed.

They may also struggle with racing thoughts, difficulty relaxing, and physical symptoms like muscle tension or difficulty sleeping.

It's important to know that high functioning anxiety is treatable and that there are ways to manage symptoms and improve overall quality of life.

04/19/2023

Teaching independence to teens is more than just a way to help them become self-sufficient adults—it's also a way to build their confidence, resilience, and critical thinking skills.

When teens learn how to take responsibility for their own lives, make decisions, and solve problems on their own, they develop a sense of agency and self-efficacy that can serve them well throughout their lives.

They also learn how to handle failure and setbacks, which can help them develop resilience and bounce back from challenges.

Consider how you can encourage independence in the teens in your life. Whether it's giving them space to make decisions, letting them handle their own finances, or encouraging them to pursue their own interests and passions, every step towards independence can help set them up for a successful future.

04/19/2023

Katie Borek, Director of Aligned Minds Counseling and Therapy, was quoted with PsychCentral!

If you are struggling with coping with a mental health diagnosis, we are here to help! Book your appointment today! 587-606-4099

https://psychcentral.com/bipolar/strategies-to-stay-positive -lifestyle-habits

04/08/2023

Embracing our imperfections is an ongoing process that requires self-awareness, self-compassion, and a willingness to let go of perfectionism. Here are some ways to embrace our imperfections:

1. Practice self-compassion: Be kind and gentle with yourself when you make mistakes or fall short of your expectations. Treat yourself with the same kindness and understanding that you would offer a good friend.

2. Recognize and challenge negative self-talk: Pay attention to the critical voice in your head and challenge it when it's overly harsh or unrealistic. Try to reframe negative thoughts into more positive, self-affirming ones.

3. Embrace vulnerability: Recognize that vulnerability is a natural part of being human and that it takes courage to be vulnerable. Accept that it's okay to feel uncomfortable or uncertain at times.

4. Let go of perfectionism: Recognize that perfectionism is an impossible standard that only leads to stress, anxiety, and dissatisfaction. Aim for progress, not perfection, and celebrate your efforts and accomplishments along the way.

5. Focus on your strengths: Instead of fixating on your weaknesses, focus on your strengths and what you're good at. Build on your strengths and use them to help you achieve your goals.

7. Practice self-care: Take care of yourself physically, emotionally, and mentally. This includes getting enough rest, eating nutritious food, exercising regularly, and engaging in activities that bring you joy and fulfillment.

8. Connect with others: Surround yourself with supportive and caring people who accept you for who you are. Build meaningful relationships and connect with others who share your values and interests.

Embracing your imperfections is a process that takes time and effort. Be patient and kind to yourself along the way; self-acceptance is a journey, not a destination.

03/19/2023

Imagine yourself as a child, and offer yourself the same kindness and support you would offer to a child in need. Remember that you deserve compassion and care, no matter what.

03/18/2023

If you're feeling the effects of heavy drinking after St. Patrick's Day ☘️ celebrations, you're not alone. Alcohol hangovers are a common consequence of heavy drinking and can have a significant impact on our mental health.

Hangovers are caused by a combination of factors, including
-dehydration
-changes in the body's hormone levels
-inflammation caused by the breakdown of alcohol in the body.

Additionally, the breakdown of alcohol in the body produces toxic byproducts that can cause inflammation and contribute to symptoms such as headache and muscle aches.

While hangovers are common, they can have a serious impact on our mental health. Hangovers can cause emotional symptoms such as;
-anxiety,
-depression
-irritability
-guilt.

Hangovers can also lead to poor sleep quality, which can exacerbate mood disturbances.

If you're experiencing a hangover, there are steps you can take to alleviate symptoms to
1. Drinking plenty of water.
2. Ear a nutritious meal.
3. Rest.

It's also important to avoid further alcohol consumption, as this can prolong and exacerbate hangover symptoms.

Understanding what causes hangovers and taking steps to alleviate symptoms, we can protect our mental health and prevent further negative consequences associated with excessive alcohol consumption.

Drinking responsibly and in moderation can help to prevent hangovers and reduce the risk of negative consequences associated with excessive alcohol consumption.

If you're concerned about your alcohol consumption or experiencing difficulties with alcohol, know that you're not alone.

At Aligned Minds Counseling and Therapy, we are here to support you on your journey to better mental health and wellbeing. Our team of caring and compassionate therapists can work with you to develop personalized strategies for managing alcohol use and improving your overall mental health.

03/17/2023

In mental health, "taking up space" refers to our ability to assert ourselves, express our needs, and occupy physical or emotional space without feeling guilty, ashamed, or inadequate.

Taking up space is an important aspect of mental health because it allows us to prioritize our own needs and well-being. However, for some of us, taking up space can be challenging due to a variety of reasons, such as past experiences of trauma, anxiety, or low self-esteem.

There can be various reasons why we might find it challenging to take up space in different aspects of our lives.

1. Cultural and societal messages: We (especially women and marginalized groups) are often socialized to be quiet, submissive and selfless. This can lead to feelings of guilt or shame when we try to assert themselves or prioritize our own needs.

2. Low self-esteem: When we struggle with low self-esteem we may doubt our own worth or feel like we don't deserve to take up space. This can make it difficult for us to speak up or assert our needs, as it may feel like we are not important enough.

3. Trauma: When we have experienced trauma we may feel uncomfortable with physical touch or personal boundaries, and therefore we have difficulty asserting our physical space. Additionally, our past experiences of abuse or neglect may make it difficult for us to trust others or feel safe in relationships.

4. Anxiety: With anxiety we may feel like we are constantly under threat and may avoid situations that require us to assert themselves. We may also worry about being judged or rejected by others, making it difficult to take up space in social situations.

5. Lack of assertiveness skills: We may not have developed assertiveness skills, such as setting boundaries, expressing our needs clearly, and standing up for ourselves. Without these skills, it can be challenging to take up space in healthy and positive ways.

It's important to note that these reasons are not exhaustive, and that everyone's experience is unique.

Taking up space allows us to express ourselves, assert our needs, and prioritize our well-being. It enables us to form healthy relationships, communicate effectively, and pursue our goals and aspirations. When we feel like we can take up space, we are more likely to experience a sense of agency and empowerment in their lives.

Therapy and other mental health interventions can help us to develop skills and strategies for taking up space in healthy and positive ways, leading to improved self-esteem, better communication, and stronger relationships with others.

If you are ready to make yourself a priority and take up the space you deserve, get in touch with us

[email protected]
587-606-4099

We are here when you are ready!

You deserve to be happy! You deserve therapy!