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Tools to Support Your Mental Health

Videos Featuring Our Clinicians

The Clinicians from our Mental Health Program are working to make more information accessible to support our patients' wellness.

WARNING:
These videos are presented for educational purposes only and do not replace a diagnostic opinion nor a therapeutic relationship. The facts presented are based on research, but their validity cannot be guaranteed.

We've recorded three short videos on Seasonal Affective Disorder (SAD) - when the winter blues become too much to bear. 



To view the first video (approx. 9 minutes long) We talk about what Seasonal Affective Disorder (SAD) is and who it generally affects.

Second video (approx. 5 minutes). When and why does SAD occur.

Third and last video (16 minutes). How we treat it. 



More and more people are suffering from poor sleep... one of the side effects of the pandemic. Here you'll find a 9-minute interview in French on insomnia for the show Entre nous from Rogers' Community Television broadcast in Ottawa. 

Audio Recordings Made In-House



For Dr. Kristin Neff, one of the pioneers of self-compassion, self-compassion is comprised of three elements:

- Self-kindness
- Common humanity
- Mindfulness

Here are a few in-house audio exercises to help develop this stance.
A Compassionate Hand - A 3 minute exercise to help develop compassion for ourselves. Inspired by a similar exercise by Dr. Russ Harris. 

Compassion for the Younger You - A 6 minute exercise to compassionately reconnect with the child within us. Inspired by an exercise by Dr. Russ Harris. 

Mindfulness
Jon Kabat-Zinn, one of the champions of the modern day mindfulness movement, defines it as follows: paying attention in a particular way, on purpose and non-judgmentally. 
Here are a few audio exercises to help build the ability to be more in the moment. By practicing daily, we build new neural pathways that facilitate this ability. 

S.T.O.P. Meditation was created by Elisha Goldstein, Ph.D. as a means of stopping and checking inwards throughout the day.
This practice can be adapted to be 30 seconds to 20 minutes or more. 
Here's an introduction to this practice.
A short version
Longer version

Audio exercises to help improve our ability to be in the moment based on Acceptance and Commitment Therapy (ACT)
Leaves on a Stream is a five minute exercise which helps build the ability to look at our thoughts rather than look through our thoughts (watching them like a distant observer). By practicing this exercise regularly, we become better able to access this ability.

Dropping Anchor helps us anchor to our senses, and the present moment, when hit by an emotional storm. It helps ensure we don't get swept away by intense difficult emotions and thoughts. This version is 2 minutes, but this exercise can be done in 30 seconds to 20 minutes or more. 

Mindfulness of the Breath is a 6 minute exercise that trains us to get back to our breath so that we can anchor in the now.

Open Awareness is a 15 minute exercise which helps build the ability to observe at a distance what is going on inside of us.

Audio Recordings from Other Sources



AUDIO RECORDINGS FROM OTHER SOURCES


RELAXATION
Passive progressive muscle relaxation is a proven technique that helps lower tension and stress, and if used before sleep, can help to fall asleep.
Here's a recommended version of this exercise.

SELF-COMPASSION
Dr. Dennis Tirch and Dr. Laura Silverstein-Tirch have excellents meditations on their website

INSIGHT TIMER is a cellphone app offering 45,000 free meditations on various topics.
Download the app or check out their website