Tina Gal Counselling Psychology

11/26/2025

🌙 Sleep feeling a bit “off” this November?

As the days get shorter and mornings darker in Alberta, many of us notice changes in our sleep, energy, and mood. Even small shifts in light can affect our internal clock — the circadian rhythm — leaving us feeling groggy or out of sync.

One gentle, research-supported strategy you might try is keeping a consistent wake-up time each day. Pairing this with morning light — natural or via a light-therapy lamp — can help reset your internal clock and support better sleep.

Learn more about why seasonal changes affect sleep and simple ways to support your rhythm in my latest blog:

As November settles in across Alberta, many people begin to notice their sleep feeling a bit “off.” Shorter days, darker mornings, and winter’s changing light can disturb the natural rhythm our bodies rely on — but a simple, gentle strategy like keeping a consistent wake‑up time might help...

11/19/2025

Ever wondered why there’s a massage table in my office?
I share my space with Monika, the owner of Woodlands Holistic Therapies. She provides reflexology and massage sessions in the same office, so I’m sharing her page here for anyone who’s been curious about what she offers.

Welcome to Woodlands Holistic Therapy, a rural healing sanctuary, offering reflexology for those needing profound relief from pain, stress, and a wide range of mental and physical symptoms.

Using techniques that are powerful and precise, gentle and tranquil, the whole body is treated through the feet, hands and head while you’re fully clothed, leaving you feeling beautiful, relaxed and rejuvenated, ready to enjoy life again!

11/13/2025

🌿 Free Counselling for First Nations and Inuit Clients in Whitecourt 🌿

Did you know that if you have a Status Card, you can access free, confidential counselling through the Non-Insured Health Benefits (NIHB) program?

As an NIHB-approved psychologist in Whitecourt, I offer in-person and online sessions to help make mental health care more accessible for Indigenous clients across Alberta.

Learn more about how NIHB works and how to get started:
👉 https://tinagalpsychology.ca/blog/nihb-free-counselling-whitecourt

11/05/2025

🌿 NIHB-Covered Individual Therapy Now Available In-Person in Whitecourt, Edmonton, and Online Across Alberta 🌿

If you’re an Indigenous individual living in Edmonton, Whitecourt, Woodlands County, or anywhere in Alberta, you can now access free, confidential, one-on-one counselling through the Non-Insured Health Benefits (NIHB) Program.

As a registered psychologist and NIHB-approved provider, I offer individual therapy that’s culturally respectful, holistic and trauma-informed — either
📍 In person in Whitecourt and Edmonton, or
🌐 Online anywhere in Alberta.

✨ If you have a Status card, you automatically have coverage.
NIHB provides up to 22 counselling sessions per year, with extensions possible, all at no cost to you. I handle the billing directly with NIHB, so getting started is simple.

Counselling can help you find balance, navigate life’s challenges, and strengthen your overall well-being — wherever you are in Alberta.

📧 Email: tinagalpsych@gmail.com
💬 Book a session or free consultation: https://tinagalpsychology.janeapp.com/locations/whitecourt-office/book /1
👉 Learn more in my full blog post: https://tinagalpsychology.ca/blog/nihb-covered-individual-therapy-now-available-in-person-near-whitecourt-and-online-across-alberta

10/30/2025

🍂 When Motivation Slips in Fall: A Simpler, Smarter Approach

Feeling your energy dip as the days get shorter? You’re not alone. Fall can make even the simplest tasks feel heavier — but you don’t need more willpower, just a smarter, gentler approach.

✨ Pick one tiny action (like writing one sentence or walking 3 minutes)
✨ Link it to a habit you already do
✨ Adjust, don’t quit, when energy is low

🌱 Small, steady steps help you build momentum. Enjoy momentum, rather than striving for perfection.

Read more: https://tinagalpsychology.ca/blog/-when-motivation-slips-in-fall

As the days grow shorter and energy dips, motivation can feel harder to find. Fall brings extra friction — darker mornings, heavier routines, and a mind wired more for alertness than action. But you don’t need more willpower; you need a gentler, smarter strategy. By focusing on small, concrete m...

10/27/2025

🍂 Fall in Whitecourt — golden trees, warm light, and a beautiful space to reconnect and slow down. 🍂

10/08/2025

🍂 As the Days Get Shorter, Your Mood Doesn’t Have To

Autumn is here, and with the shorter days, many of us notice our mood dipping. Did you know that spending too much time on screens—especially social media—can make those feelings worse? Research shows that too much screen time is linked to higher anxiety and depression.

But here’s the good news: small changes can make a big difference.

This fall, you have the power to take back control of your mental well-being by setting simple boundaries around your screen time. Whether it’s limiting daily social media use, spending more time with people face-to-face, or getting moving outdoors, these steps can help you feel more balanced and energized.

✨ Here are a few easy ways to get started:
• Set daily limits on social media apps
• Prioritize real-world conversations
• Stay active with regular exercise

Being mindful of our digital habits can really help boost your mental health this season.

🔗 Want to learn more? Check out my latest blog post: https://tinagalpsychology.ca/blog/unplugging-for-mental-health-benefits-of-limiting-social-media

10/02/2025

10/01/2025

Feeling overwhelmed or exhausted?
Burnout isn’t just a big-city issue. In Whitecourt, many people juggle work, caregiving, and family responsibilities—often without space to recharge.

If you’re feeling drained or stretched too thin, therapy can help you slow down, reset, and reconnect with what matters. I offer confidential counselling, both in-person and online, to support your well-being, recovery from burnout, and explore ways to juggle your responsibilities without running on empty.

📝 Read the full blog: https://tinagalpsychology.ca/blog/feeling-burned-out-in-whitecourt-how-local-therapy-can-help-you-recharge
📍Serving Edmonton, Whitecourt and surrounding areas

09/30/2025

🍁 Fall invites us to slow down and reset.
As the air cools and the days get shorter, many of us feel the shift—not just in the weather, but in energy, focus, and mood. 🍂
Fall can bring seasonal sadness, but it also gives us space to return to what supports us: steady routines, intentional rest, and meaningful connection.
💡 Pull out your daylight lamp.
🌾 Re-establish habits that help you feel more balanced.
🧘 Ask yourself: What is this season inviting me into?

09/25/2025

🍂 Fresh Cards, Just in Time for Fall
I’ve just updated my business cards and flyers — and I’m grateful to Jens Gaethje for designing and photographing them with such care.
They’ll be out in the community this fall. If you’re someone who keeps mental health resources on hand — at work, in a clinic, in a wellness space — I’d be happy to drop a few off.
Fall often comes with new routines, shifting energy, and sometimes, new emotional challenges. It’s a good time to make support more visible and easy to access.
Feel free to reach out if you'd like some cards or to connect professionally.