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CMAP Health

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Ottawa, ON
CMAP Health

VIRTUAL THERAPY IS AVAILABLE.

CMAP Health provides psychological
treatments by a multidisciplinary team that is committed to client focused care and a CBT, scientifically validated approach.

11/07/2025

When the clocks "fall back," what are we really losing? Motivation and Safety.

The initial purpose of Daylight Saving Time is now complicated by modern life, and the "fall back" brings specific disadvantages:

Darker Commutes: Many now wake up and drive home in the dark. This is not only more dangerous for drivers and pedestrians but actively reduces the amount of light exposure that boosts happiness.

Contradictory Benefit: The safety benefits seen during summer DST are counteracted by the hazards of earlier winter darkness.

Is the "fall back" tradition holding us back from better mental and physical well-being? Drop your thoughts below!

Read More: https://cmaphealth.com/does-daylight-saving-impact-our-mental-health/

11/05/2025

Think the "fall back" is an easy adjustment because you "gained" an hour? Think again. Your internal clock is still stressed.

While we celebrate the extra hour of sleep, the sudden shift to early darkness disrupts your natural circadian rhythm—the internal clock that manages your sleep-wake cycle.

According to research:

The time change can increase stress hormones as your body tries to adjust.

Tiredness and a feeling of "fogginess" (mood disturbance) can last for days or weeks.

This disruption can reduce productivity and even increase the chances of road collisions as people adjust to new light patterns.

Take it slow and be patient with your brain this week!

Read More: https://cmaphealth.com/does-daylight-saving-impact-our-mental-health/

11/03/2025

Did you feel a little 'off' this Monday? The "fall back" change impacts more than just your clocks—it hits your mood.

Moving the clocks back means losing that precious hour of evening sunlight, forcing many of us to commute or finish the workday in the dark.

Sunlight = Serotonin: Less natural light exposure is linked to a drop in serotonin levels—the key brain chemical for stabilizing mood, feelings of well-being, and happiness.

The Winter Slump: This lack of light can be a trigger for the dreaded "winter slump" or even signal the beginning of Seasonal Affective Disorder (SAD).

Be proactive about your light exposure! Get outside in the morning while you can.

Read More: https://cmaphealth.com/does-daylight-saving-impact-our-mental-health/

10/31/2025

Holidays like today often bring up anxiety around food, but we can teach our children balance and moderation without creating fear or guilt.

Remember: Treats are not morally bad, and your child is not "unhealthy" for enjoying them.

Today is about fun, connection, and occasional enjoyment!

Teach them that all foods fit, and listening to their body is key. Let them enjoy the treats, then return to your positive eating habits tomorrow.

What’s your favorite candy to enjoy with your kids?

10/29/2025

One of the most effective ways to foster food positivity is to get your children involved!

When they help with meal planning, grocery shopping, or food prep, they see food as an exciting process, not just a result.

It's a perfect opportunity to talk about the benefits food provides: energy for playing, focus for school, and strength for growing!

Try this today: Let your child choose a new vegetable to try!

Learn more: https://cmaphealth.com/food-positivity-for-children/

10/27/2025

As parents and caregivers, we are the first influencers in our children's lives, especially when it comes to food! The way we talk about eating shapes their lifelong habits. Let's focus on food as a source of joy and nourishment, not guilt.

Remember, children learn through observation!

DO: Model a balanced diet, involve them in meal prep, and speak positively about food.
DON'T: Label foods as "good" or "bad."

This foundation is key to developing healthy eating habits for life.

Learn more:
https://cmaphealth.com/food-positivity-for-children/

10/24/2025

Feeling stuck in the loop of worrying about worry? You can start breaking the pattern right now.

Here are 4 practical steps to retrain how you relate to your anxious thoughts:

1. Notice the pattern: Simply acknowledge, "Okay, I’m worrying about worrying."

2. Give your brain credit: Say, "This is just my brain trying to protect me—a little too much."

3. Remember you’re not alone: "This is a common mental loop. It will pass."

4. Shift gears: Engage your body. Move, change your environment, or do something tactile to interrupt the thought loop.

The goal isn't to eliminate worry, but to develop a healthier, more compassionate response. Get the full breakdown and more context on these tools.

➡️ Read More https://cmaphealth.com/worrying-about-worry-the-sticky-and-tricky-anxiety-spiral/

10/22/2025

Did you know your brain registers worry itself as a threat?

The brain is wired for survival, constantly scanning for danger.

When you start judging your worry, your brain treats that initial worry as a brand new threat! This locks you into the vicious cycle of Meta-Worry.

It's not a moral failing; it's your evolved brain trying to protect you. The key is understanding the mechanism so you can stop amplifying the fear response.

Ready to understand the science behind the spiral and find practical tools to shift gears?

➡️ Read More https://cmaphealth.com/worrying-about-worry-the-sticky-and-tricky-anxiety-spiral/

10/20/2025

Are you exhausted by the loop of worrying about worry? That's what experts call Meta-Worry: it is the exhausting, sticky cycle of judging your own anxious thoughts.

Worry comes in two forms:

Productive: Helps you plan and prepare.

Unproductive (Meta-Worry): The spiraling kind that leads nowhere but back to fear.

Does this sound familiar? "Why am I always like this?" or "I need to stop overthinking everything."

Your brain is just trying to keep you safe, but sometimes it overdoes it. Learn exactly why this happens and how to start breaking the cycle today.

➡️ Read More https://cmaphealth.com/worrying-about-worry-the-sticky-and-tricky-anxiety-spiral/

10/17/2025

Did you know? Finding the right therapist is one of the biggest keys to successful treatment.

At CMAP Health, we believe effective mental health care starts with a perfect match. That’s why we’ve built a multidisciplinary team of highly qualified psychotherapists, psychologists, and psychiatrists with diverse backgrounds and language capabilities.

More Than Just Expertise: A Perfect Fit:

Diverse Team: Our team includes professionals from various backgrounds, helping you find someone you genuinely connect with.

Language Capabilities: We offer therapy in different languages to ensure you can express yourself fully and feel understood.

Evidence-Based Focus: Regardless of who you work with, every therapist is formally trained in Cognitive Behavioral Therapy (CBT) and other therapies with strong published scientific evidence.

We provide assessment and treatment for a wide range of mental health and life problems, backed by rigorous training (we're even a training practice for licensed health professionals!).

Ready to connect with a professional who understands your unique needs?

➡️ Contact us today to find the right therapist for you. cmaphealth.com

10/15/2025

If you or a loved one is struggling with conditions like depression, anxiety, or PTSD, you may have heard about KAP. At CMAP Health, we offer this cutting-edge treatment under the guidance of our experienced mental health professionals.

What is KAP?
Low-dose ketamine is used as a catalyst for change, inducing a temporary shift in consciousness that helps break negative thought patterns and opens the door for profound therapeutic work. This creates an opportunity for rapid shifts in mood and deeper transformations.

Our 3-Phase Approach to Lasting Change:

Preparation: Setting your goals and intentions with your therapist.

Treatment: A supervised 1.5–3 hour session to unlock your innate potential for healing.

Integration: Applying the insights gained to your daily life in the days following the session to foster lasting changes in behavior and thinking.

Why Choose CMAP Health?
We are not a corporate chain. Our leadership has extensive public health experience and a proven track record in evidence-based care. We rigorously measure outcomes and combine KAP with other proven therapies like CBT and EMDR.

Learn More & Get Assessed:
Visit us at cmaphealth.com to explore if KAP is right for you.

10/13/2025

Wishing you a happy and healthy Thanksgiving!

Address

1390 Prince Of Wales Drive, Suite 110
Ottawa, ON
K2C3N6

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
Saturday	9am - 8pm

Telephone

+18886916111

Website

https://linktr.ee/CMAPHealth

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Ottawa River Integrative Mental Health
14 Chamberlain Avenue

Want your practice to be the top-listed Clinic in Ottawa?

Who Are We?

We are a multidisciplinary team of Psychotherapists, Psychologists and Psychiatrists that offer assessment, diagnostic consultation, psychotherapy and wider psychosocial care services, including liaison with other healthcare professionals. We are committed to providing you with timely access to a range of evidence-based psychotherapies including CBT (Cognitive Behavioural Therapy), DBT (Dialectical Behavioural Therapy), EMDR (Eye Movement Desensitisation and Reprocessing) and others, as determined by your need. We also provide training in Cognitive Behavioral Therapies through our partner organization, Unified CBT Academy. (https://unifiedcbt.com/)

At CMAP Health, while working collaboratively with you using a client-centered, compassionate approach, we will provide you with a treatment plan that is clear, concise with a proposed time line of completion. We adhere to the national guidelines from several countries to offer what is recommended by the highest standards. A vast body of research has shown that for the evidence-based treatments like CBT, DBT and EMDR, therapists must have a period of gold standard training, with hands on supervision, followed by ongoing supervision of their cases, we profess to meet these standards.