Colin Elmhurst Psychotherapy

Colin Elmhurst Psychotherapy Evidence-based psychotherapy and Christian counselling online or in Norwood, Ontario Booking inquiries and consultations available through email and phone

Thanks for coming out to the Asphodel-Norwood Public Library Nature Therapy Workshop! It was fun to engage with you all ...
06/18/2025

Thanks for coming out to the Asphodel-Norwood Public Library Nature Therapy Workshop! It was fun to engage with you all on a dear subject.

June is men's mental health month. 👑Despite many differences, men are often expected to shoulder their burdens on their ...
06/05/2025

June is men's mental health month. 👑

Despite many differences, men are often expected to shoulder their burdens on their own, often without a friend or good ways to process stress. 🏋️‍♂️

My wish for this post is that it remind that men that while the responsibilities we carry are common (work, family, finances, and health) they are not always light or easy. Take care of yourselves so that you may take care of others who depend on you. Your health, stress, and overall wellbeing are not optional if you wish to see the fruit of your sowing. You need to stay fit to carry the load for the long haul. Consider adopting the following:

1. Check in on the wellbeing of your friend, even if everything seems fine 🗣
2. Plan an event with a buddy or two around shared interest, especially involving fitness or nature, or both! 🛶
3. Monitor and manage your own stress 👁
4. Address revealed stress with proven strategies such as: fitness, active or creative hobbies (not distractions), breathwork, nature enjoyment, nutritional changes (food and supplements), or meditation. 🌳

If we all made a commitment to implement these changes for a even single month, what would be the lasting impact? 💭

05/25/2025

Come learn about Nature Therapy with local registered psychotherapist Colin Elmhurst 🌳
Email treed@antownship.ca to register. Spaces are limited, so register today!

03/25/2025

For those who missed my story about walk and talk sessions 🌳 🚶‍♂️

I asked Perplexity 'What's the research basis for Nature Therapy'? 🌳🍁Here's the response 👇• Nature therapy, also known a...
03/24/2025

I asked Perplexity 'What's the research basis for Nature Therapy'? 🌳🍁

Here's the response 👇

• Nature therapy, also known as nature-based therapy or ecotherapy, has a growing body of evidence supporting its effectiveness for improving mental health and overall well-being. Here's an overview of the evidence basis for nature therapy:

Psychological Benefits
Nature therapy has been shown to have significant positive effects on mental health:

It improves self-esteem and decreases depression.

It enhances motivation and social interaction.

It increases mental well-being, engagement, and provides a sense of meaningfulness.

A systematic review of 28 studies, including 12 high-quality randomized controlled trials, found significant benefits of forest exposure on emotional state, internalized attitudes, and psychophysiological recovery.

• Physiological Effects
Research has demonstrated various physiological benefits of nature exposure:

It positively impacts cardiovascular and hemodynamic function, neuroendocrine function, metabolic function, immune and inflammatory responses, antioxidant levels, and electrical physiological function.

Meta-analyses have shown that exposure to nature has stress-relieving effects, indicated by decreased cortisol levels, self-reported stress, blood pressure, and heart rate variability.

• Specific Applications
Nature therapy has shown promise in addressing various mental health concerns:

It can help with anxiety management, PTSD, stress reduction, burnout, grief, ADHD, and overall well-being.

For individuals with depressive and anxiety symptoms, nature-based therapy showed significant treatment effects on psychological distress and well-being compared to control groups.
...the aggregate evidence strongly supports the effectiveness of nature therapy. A meta-analysis of 64 studies found consistent restorative mental and physical benefits of shinrin-yoku (forest bathing). Additionally, a review of gardening interventions showed reliable and consistently beneficial effects on health and well-being variables.

In conclusion, while more research is needed to establish more systematic theoretical models, the current evidence base strongly supports the use of nature therapy as an effective intervention for improving mental health and overall well-being.

(Read citations here: https://www.perplexity.ai/search/what-is-the-evidence-basis-for-9JbThddASDWz1ZJX3NrM6A) 🖱

  "While ERP is the well-known, “gold-standard” of OCD treatment for adults and youth (Geller & March 2012), remission r...
10/17/2024

"While ERP is the well-known, “gold-standard” of OCD treatment for adults and youth (Geller & March 2012), remission rates range from 49 to 53% in youth (Öst, Riise, Wergeland, Hansen, & Kvale, 2016). This high rate of remission may suggest a need for further exploration of treatment options in order to enhance response rates to evidence-based treatment for OCD. In the past two decades, there has been a rise in “third-wave” approaches for the treatment of anxiety and OCD, particularly acceptance and commitment therapy (ACT), as seen in the important review by Bluett, Homan, Morrison, Levin, and Twohig (2014). More specifically, there is growing support for ACT and ACT-enhanced ERP (Bluett et al., 2014; Twohig et al., 2018) as feasible and effective alternative treatments for OCD in adults and adolescents (Armstrong, Morrison, & Twohig, 2013; Shabani et al., 2019).

In the treatment of OCD, ACT seeks to enhance psychological flexibility by creating new relationships with obsessive thoughts and anxious feelings. The purpose of changing one's relationship with internal experiences is to increase engagement in meaningful activities, rather than trying to decrease the obsession or avoid anxiety. Psychological inflexibility has been repeatedly shown to predict OCD symptoms and mediate OCD treatment outcomes (Ong et al., 2020); ACT is supported in targeting psychological inflexibility and decreasing OCD symptoms and functional impairment (Twohig, Vilardaga, Levin, & Hayes, 2015). Enhancing psychological flexibility also theoretically aids with elements of ERP such as response prevention and exposure engagement (Twohig, Abramowitz, et al., 2015, b), further emphasizing the utility of that ACT can bring to the treatment of OCD. Finally, ACT processes such as acceptance of obsessions are predictive of positive outcomes in traditional ERP in an intensive setting (Reid et al., 2017).

This study presents a promising case series for an intensive program utilizing an ACT+ERP framework for the treatment of adolescent OCD. All participants ended treatment in the mild to moderate range of OCD severity with 32–60% reductions on their CY-BOCS scores from pre-to post-treatment. As previously noted, clients are considered treatment responders if they experience greater than or equal to 25% reduction on CY-BOCS scores and they are considered recovered if they experience 45–50% or greater reduction on their CY-BOCS or a score less than or equal to 14 (Storch et al., 2010). Thus, participants were aggregately and individually considered responsive to treatment, with P3 achieving full remission and P2 almost achieving full remission. All participants also experienced reliable change in CY-BOCS scores. In terms of psychological inflexibility, participants ended with an average of nine on the AFQ-Y. This score represents a reduction of 76% compared to the start of treatment. Lastly, all participants ended treatment in the normal range of depression, anxiety, and stress according to the DASS-21. All participants were also considered recovered based previously established criteria for the DASS-21 (22–33% changes in symptoms; Ronk et al., 2013)."

10/04/2024

Here I spoke with therapist Eric Bouwman about psychological health

09/25/2024

Here I chatted with Brian Alton, a certified biblical counsellor about the many ways God calls us, how to discern particular calling, and fostering intentional relationships among men.

John 11 and the flexibility of Jesus 📖Often our greatest strengths are our greatest weaknesses. We speak, act, and think...
09/16/2024

John 11 and the flexibility of Jesus 📖

Often our greatest strengths are our greatest weaknesses. We speak, act, and think in inflexible ways based on what worked in the past. We tend to carry 'personality' with us through situations A to situation Z. Most of us tend to generally apply our shaped personalities in this way because experience has taught us that it's effective. It works out great until it doesn't and we put our foot in our mouths, being more attuned to ourselves and our own behavioural history than to what the situation requires.

What if we are not supposed to be so? What if wisdom often calls to us to act differently in one circumstance to another, but act on righteousness and principle rather than intuition and reflex? We need to pause, step back, and choose carefully.

Jesus demonstrates this in John 11 when he greets two sisters in the road, one after another, after the death of their brother. He greets the first with “Your brother will rise again.” (v23b) and with the second he became deeply moved and troubled, then asked “Where have you laid him?" (v33b).

The differing occasion required a different response. For us, we may be prone to respond in the same way to each sister. The first needed pastoral theology, a messianic reassurance, and a reminder of the eventual eschatological resurrection of the dead. The second needed compassion.

Food for thought: what if he responded to both the same way?

This   that the ability to delay gratification is related to finding success in career, health, and relationships. Since...
09/15/2024

This that the ability to delay gratification is related to finding success in career, health, and relationships.

Since past research connected emotional distress to impairments in delaying gratification, and that folks high in experiential avoidance (the tendency to negatively evaluate and avoid unwanted thoughts and feelings), these researchers sought to examine if experiential avoidance is directly related to delay of gratification. In their analysis of participant responses, they confirmed that it is! This is hopeful news, because it means that acceptance-based therapies like ACT will have a direct effect on an individual's ability to delay gratification, thereby achieving more successful lives.

Food for thought, do you practice or develop your ability to delay gratification in you, or your kids?

James I. Gerhart, Nicole M. Heath, Carey Fitzgerald, Michael Hoerger (2013)
https://www.sciencedirect.com/science/article/pii/S2212144713000033

Hello everyone! 👋 My website has undergone a little make-over, and has now been updated with a resource page with guided...
08/29/2024

Hello everyone! 👋

My website has undergone a little make-over, and has now been updated with a resource page with guided mindfulness meditations. These are present-moment awareness exercises, and are part of evidence-based interventions for a number of issues within an Acceptance and Commitment Therapy model. You can expect more to be added that have a Christian focus.

I'm able to take on more clients right now Wednesdays throughout the day, and weekdays in the evening from 7:00pm-9:00pm. I'm available from my home-office in Norwood, or online throughout Canada.

If you or someone you know is looking for evidence-based yet Christian-grounded psychotherapy/counselling, please let them know I have the space to take them on. My clients can claim my work under their benefits plan if it includes Registered Psychotherapists. I've found a specialized niche in mood and mind problems, chronic health issues, behavioural health (sleep, habit, values, goals), obsessions and compulsions including Christian assurance concerns, and marital counselling.

Thank you for reading! 🙌

https://peterboroughchristiancounselling.ca/

Here's a thoughtful blog on parenting from a local pastor
02/21/2023

Here's a thoughtful blog on parenting from a local pastor

I was recently reading an account in the Old Testament that — as is often the case these days — struck me with particular relevance. It concerns a certain king named Hezekiah who had become sick to the point of death (Isaiah 38). In his final moments, he prays for God to have mercy and heal him,...

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