Human connection is the sense of closeness and belongingness a person can experience when having supportive relationships with those around them. Connection is when two or more people interact with each other and each person feels valued, seen, and heard. There is no judgement, and you feel stronger and nourished after engaging with them.

Human beings are inherently social creatures, having thrived in social groups for as long as we can imagine. Social groups provide us with an important part of our identity and teach us a set of skills that help us prosper in a complex environment. Feeling socially connected is important because it provides us with a myriad of benefits to our health and wellbeing:

Mental Health Boost

Social connections can help boost our mood, reduce stress, and improve self-esteem. Social isolation can contribute to depression, insomnia, and cognitive decline, as well as increase chances of death by at least 50%. Therefore, a lack of human connection was found to be more harmful than even obesity or smoking.

Improved Quality of Life

Studies show that a lack of social connection may be associated with obesity, hearty disease, and smoking, and can increase chances of stroke and heart disease by 30%. Social isolation can also contribute to a lowered immune system, increasing vulnerability to viruses and disease.

Attachment Theory

Attachment theory is a psychological theory that explains how early relationships with caregivers shape an individual's ability to form and maintain relationships throughout their life. The theory was first introduced by British psychologist John Bowlby in the 1950s and has since been widely studied and applied in various fields such as psychology, social work, and education.

According to attachment theory, infants have an innate drive to form a close and lasting emotional bond with their caregivers, which provides a secure base for them to explore the world and cope with stress. The quality of these early relationships, particularly with primary caregivers, can have a profound and lasting impact on an individual's ability to form and maintain relationships later in life.

Attachment theory proposes that caregivers who are attentive and responsive to their child’s needs allow them to form a sense of security. The child learns that their caregivers are sensitive, protective, and dependable, building confidence and security for them to feel safe enough to explore their world. Bowlby suggests that children raised with confidence that their primary caregiver will be responsive to their needs are less likely to experience fear than those who are raised with caregivers who were not as responsive to their needs. This confidence is forged during the years of infancy, childhood, and adolescence – critical periods during a child’s development – and tend to remain relatively unchanged for the rest of their life.

Understanding attachment theory can provide insights into how individuals form and maintain relationships, why some individuals may have difficulties with emotional closeness, and how to foster healthy relationships. It can help individuals recognize their own attachment style and work towards developing more secure attachment patterns, as well as provide professionals in various fields with tools to help clients who may be struggling with relationships.

Attachment Styles

Another attachment theorist named Mary Ainsworth conducted experimental studies with infants and identified three attachment styles that expanded on Bowlby’s work on attachment theory. A fourth attachment style, known as disorganized/fearful-avoidant attachment, was later added on to Ainsworth’s initial conclusions. These attachment styles develop in early childhood and can help predict how you build relationships and behave in them as an adult.

1. Anxious/Preoccupied

• High anxiety x low avoidance

• Children with an anxious attachment become very distressed when a parent leaves. As a result of poor parental availability, these children cannot depend on their primary caregiver to be there when they need them.

• People with this attachment style typically have a negative self-image while having a positive view of others, thus they value their relationships highly but are often anxious of rejection or abandonment. They develop their confidence and self-worth based on the approval and acceptance of others, and may rely heavily on their partner for emotional support.

2. Avoidant/Dismissive

• Low anxiety x high avoidance

• Children with an avoidant attachment may appear indifferent when a parent leaves, but their behavior is a result of learning to suppress their attachment needs. These children often have parents who are emotionally unavailable or rejective, causing them to learn that expressing needs or emotions is ineffective.

• People with this attachment style often have a positive view of themselves but a negative view of others, leading them to prioritize independence and self-reliance. They may avoid intimacy and emotional closeness, and can be dismissive or aloof in relationships.

3. Secure

• Low anxiety x low avoidance

• Children with a secure attachment style feel comfortable exploring their environment with their parent present, and show moderate distress when their parent leaves. Their parents are responsive and consistently available, helping children learn that they can trust their caregivers to meet their needs.

• People with a secure attachment style have a positive self-image and view of others, allowing them to develop close relationships with ease. They are comfortable with intimacy and can express their emotions in a healthy manner.

4. Disorganized/Fearful-Avoidant

• High anxiety x high avoidance

• Children with a disorganized/fearful-avoidant attachment style may display inconsistent or contradictory behaviors in response to their caregiver leaving or returning. This attachment style is often the result of experiencing abuse, neglect, or trauma from their primary caregiver.

• People with this attachment style may have a negative self-image and view of others, leading to difficulty forming and maintaining relationships. They may have fears of abandonment and rejection, while also struggling to trust others and themselves.

Understanding your own attachment style and how it impacts your relationships can be helpful in developing more fulfilling and satisfying relationships. Therapy and self-reflection can be useful in identifying and addressing any negative patterns or behaviors that may be influenced by your attachment style.

How to Cultivate Stronger Connections

1. Be Present: Give your full attention when you are with someone. Put away your phone and other distractions.

2. Active Listening: Listen with the intent to understand the other person. Ask questions and clarify what they are saying.

3. Show Empathy: Try to understand the other person's perspective and feelings. Validate their emotions.

4. Be Vulnerable: Share your own thoughts and feelings. This can help to build trust and deepen your connection.

5. Share Experiences: Participate in activities with others. Shared experiences can create strong bonds.

6. Be Reliable: Follow through on commitments and be dependable. This can help to build trust and reliability in relationships.

7. Express Gratitude: Show appreciation for the people in your life. This can help to build positivity and deepen relationships.

In conclusion, human connection is a vital part of our lives. It can bring us joy, comfort, and support. It is important to cultivate strong relationships with others to experience the benefits of human connection. By being present, active listening, showing empathy, being vulnerable, sharing experiences, being reliable, and expressing gratitude, we can deepen our connections with others and improve our well-being. So, take the time to nurture the relationships in your life and enjoy the benefits of human connection.

Do you ever get the sense that something is not quite right or that something is getting in the way of you being the best version of yourself?

Some of us tend to be overly critical and harsh on ourselves. We feel guilt, shame, frustration, or sadness when we do not meet certain expectations. These expectations, whether from ourselves, others, childhood experiences, society, or an underlying sense of “I should…” are often not fact-checked and may be unrealistic.

Examples of common expectations we may hold include:

• “I should not be feeling this way.”

• “I need to be more capable and confident.”

• "I should be able to manage my anger or anxiety.”

• “I must know what’s 'wrong' with me.”

Maybe some of these thoughts and expectations resonate with you, or maybe you have your own expectations that are making you feel overwhelmed and unmotivated. What sort of expectations are you holding for yourself?

Here are three tips to consider if you are noticing yourself getting stuck in unhelpful expectations:

1. Reflect on where the expectation came from. We all receive countless messages about who we should be, how we should act, and what it means to be successful. Some of these messages may be true and helpful, but other messages are the opposite. Take the time to reflect for yourself where your expectations may have come from and if the message is something that you agree with.

2. How would you speak to a close friend? The thoughts that start appearing after not meeting an expectation tend to be negative and judgmental. If I were to guess, I would imagine that the words you may say to a friend in a comparable situation would be significantly more supportive and compassionate than the self-talk that comes up. When you catch yourself being harsh to yourself, take time to pause and consider what you may say to a friend. Are you able to give that same support to yourself?

3. Change the language Not all expectations or goals are bad, and in fact, they can be helpful and motivating to become the type of person you want to be. The issue arises when the goal may be unrealistic, the goal is incongruent with your values, or when critical self-talk appears when the goal is not met. Using exercise as an example, instead of saying “I should go to the gym”, it may be more helpful to say, “It would be a good idea to go to the gym,” or “I am going to go to the gym”. Using the word “should” sets up an expectation, which, for some people, can easily slide into negative self-judgment and lower self-esteem.

Self-compassion and managing our own expectations are two keys to living a personally meaningful life. In therapy, there is an opportunity to explore these topics and how it may relate to you. Let us help you start your journey towards self-acceptance and finding meaning.

McAtee Psychology Sunalta: 300-1933 10 AVE SW, Calgary, AB McAtee Psychology Douglas Glen: 105- 11500 29 St SE, Calgary, AB info@mcateepsychology.com | mcateepsychology.com Phone: 403-902-2234

The human brain is incredibly complex and diverse. Neurodivergence, a term that refers to differences in neurological function, can lead to differences in cognition, behaviour, and perception. Examples of neurodivergence include autism, ADHD, dyslexia, and schizophrenia. Although these conditions are often considered disabilities, it is important to view them more appropriately as a part of the natural diversity of the human brain. However, living with a neurodivergent condition can also have significant impacts on mental health, as well as difficulties with executive function and sensory processing.

Neurodivergence and Mental Health

One of the most common impacts of neurodivergence on mental health is increased stress and anxiety. Many neurodivergent individuals may struggle with social situations, communication, or sensory processing, which can lead to feelings of isolation and frustration. This, in turn, can trigger anxiety and stress, which can have a negative impact on overall mental health.

For example, individuals with autism may struggle with social interactions and communication, leading to feelings of loneliness and isolation. This can trigger anxiety and depression, as well as impact their ability to form relationships and connect with others.

Similarly, individuals with ADHD may struggle with attention and focus, leading to difficulties in academic or work settings. This can trigger stress and frustration, as well as impact their self-esteem and confidence.

Additionally, neurodivergent individuals may also be at increased risk of developing other mental health conditions, such as obsessive-compulsive disorder (OCD) or eating disorders. These conditions may be related to specific aspects of neurodivergence, such as obsessive interests or difficulties with sensory processing.

Executive Function

Executive functions are a set of cognitive abilities that are responsible for controlling and coordinating other cognitive processes. These abilities include things like planning, organizing, initiating tasks, flexibility, impulse control, paying attention, and remembering details. They are important for many aspects of daily life, including problem solving, decision making, and managing time and resources.

Neurodivergence may affect an individual’s ability to engage executive functions due to the differences in the way their brain thinks and processes information. These differences can present challenges in many aspects of daily life and can make activities like school or work difficult. For example, individuals with ADHD may struggle with prioritizing tasks or maintaining focus, while those with autism may have difficulty with decision-making or problem-solving. These executive function difficulties can have a significant impact on mental health. For example, individuals who struggle with organization and time management may feel overwhelmed and stressed, which can contribute to anxiety and depression. Additionally, those who struggle with attention and focus may feel frustrated and demoralized, leading to feelings of low self-esteem. This can have a negative impact on mental health and well-being, as well as impact their ability to succeed in academic or work settings.

Sensory Processing Difficulties

Sensory processing difficulties are when the brain has trouble receiving and responding to information that comes through the senses. People with neurological differences may have sensory processing difficulties because the messages between the body and the brain get jumbled up, which often result in responses that are different from people without these processing difficulties.

People who struggle with sensory processing difficulties may be oversensitive (hypersensitive) or under-sensitive (hyposensitive). Many people can be a mixture of both hypersensitive and hyposensitive and this can change depending on the environment, lack of sleep, illness, stress, and anxiety. People who are hypersensitive tend to avoid sensory stimuli, whereas people who are hyposensitive often seek extra sensory stimuli.

These difficulties can have a significant impact on mental health, as well as daily functioning. For example, individuals who are oversensitive to sounds may struggle with sensory overload in busy environments, which can trigger anxiety and panic attacks. Similarly, those who are undersensitive to certain sensory information may struggle with safety, such as not noticing dangerous situations or hazards in their environment. Sensory processing difficulties can also impact social and emotional functioning. For example, individuals who are oversensitive to touch may find it difficult to tolerate physical contact, leading to difficulties with intimacy and social relationships. On the other hand, those who are undersensitive to touch may have difficulty feeling empathy or connecting emotionally with others.

Supporting Neurodivergent Individuals

It is important to note that neurodivergence is not inherently a cause of poor mental health. Rather, it is often the result of societal stigma and lack of support for neurodivergent individuals. This support can include access to accommodations in the workplace or educational settings, such as providing a quiet workspace or extra time for tasks. Additionally, therapy and medication can be effective in treating specific mental health conditions related to neurodivergence.

Moreover, promoting acceptance and understanding of neurodiversity is crucial to creating a more inclusive society. By valuing neurodivergence as part of the natural diversity of the human experience, we can reduce stigma and promote access to resources that support the mental health of neurodivergent individuals.

It is normal for teens to feel awkward and nervous from time to time. Adolescent years can be full of change and growth. Most importantly, there are new people, new situations, and new experiences. Sometimes all of this can be overwhelming, and that’s okay. However, social anxiety disorder might be present if these feelings become frequent and intense or interfere with everyday activities.

What is social anxiety disorder (SAD)?

Social Anxiety Disorder (SAD) is defined as being fearful or anxious about social situations where they are vulnerable to possible judgment. The fear is experiencing humiliation, embarrassment or rejection from others. SAD generally first emerge in early adolescence. However, this is not always the case.

Examples of social situations include:

• Social interactions

• Being observed

• Performing in front of others

Common examples include:

• Talking/meeting with new people

• Eating or drinking in front of others

• Engaging with classmates or friends

• Class participation (asking questions, giving presentations)

• Dating

• Emails, texting and calling

Signs and Symptoms

Social Anxiety Disorder (SAD) can tremendously affect our bodies, thoughts, feelings and behaviours. Here are some signs and symptoms related to SAD.

Physical Sensations

In social situations, teens with SAD may blush, sweat or shake. Additionally, they may experience stomach aches, tightness in the chest and overall restlessness.

Negative Thoughts

Many of these thoughts have been reinforced over time and happen automatically. The more we tell ourselves something, the more likely we are to believe it. These thoughts are usually related to being judged or criticized.

Examples:

“I’m not good enough”

“I’m stupid”

“No one likes me”

“I’m going to fail”

“I don’t know how”

Intense Emotions

Common emotions of those with SAD include anxiety, embarrassment, fear, frustration and sadness. These emotions can be intense and frequent and be very overwhelming for a teen.

Avoidance Behaviours

The most common behaviour with SAD is the avoidance of social situations. A teen may avoid meeting new people or general social settings. They may avoid going to new places or trying new activities. They may decline every invitation to any occasion or event. When forced to interact, they may be quiet, mumble, and unable to maintain eye contact.

Most notedly, teens with SAD can face difficulties at school. They may avoid asking teachers questions or speaking in front of the class. Those with SAD have a difficult time engaging with peers and forming friendships. Some teens will avoid going to school altogether to avoid the entire setting. This can significantly affect your teen’s school performance.

Remember that it is perfectly normal to experience all the above physical sensations, thoughts, emotions and behaviours from time to time. However, if these symptoms are so severe that they interfere with your teen’s daily life, you should consider seeking help from a mental health professional.

Treatment and Intervention

It is important to diagnose and address SAD early on. If left untreated, SAD symptoms can worsen and continue into adulthood. SAD is usually treated via psychotherapy (counselling), medication or a combination of both. Regardless of which treatment is applied, it can take some time before you’ll notice considerable changes. When diagnosed and treated, it is possible to manage and overcome symptoms of social anxiety.

A therapist can work with your teen to help them identify and challenge negative thoughts. They can help process emotions by teaching coping strategies. They can help set small goals to reach towards facing their fears. Speaking to the therapist yourself can also address your worries, concerns and frustrations. By working with the therapist, you are better able to support your teen.

Additionally, teens with SAD can benefit from joining a therapy group. Here, they are among their peers. It can be empowering to know that they are not alone and others know what it feels like. With the direction of the facilitator(s), the teen can learn new strategies, tools and techniques. They then have the opportunity to practice with one another. By extending skills learned in the group into their everyday lives, they can face social situations more effectively. Overall, group therapy can be a great way to improve your teen’s confidence and self-esteem.

References and Additional Resources

Social Anxiety Disorder | Mayo Clinic

Teenagers Can Manage Their Social Anxiety Disorder | Verywell Mind

Social Anxiety Disorder| Anxiety Canada

McAtee Psychology Sunalta: 300-1933 10 AVE SW, Calgary, AB McAtee Psychology Douglas Glen: 105- 11500 29 St SE, Calgary, AB info@mcateepsychology.com | mcateepsychology.com Phone: 403-902-2234

• Anxiety can act as our body’s natural alarm system. It signals to us when there is a possibility of danger. Yet when this response arises too frequently or intensely and doesn’t match actual situations, it can interfere with our lives and cause great distress.

• Every person experiences anxiety. Yet there is an increasing concern for anxiety among children, youth, and seniors.

Quick Facts (Bulter & Pang 2014):

In 2009, students in grades 7 to 12 shared their experience with mental health:

• One in ten students rated their own mental and emotional health as poor or fair.

• One in four students reported being bullied at school.

• 40% of students constantly felt under stress and anxiety.

• One in four students visited a mental health professional in the past year.

Symptoms:

Anxiety can be experienced through diverse sensations, thoughts, feelings or behaviours. Here are some of the common symptoms experienced:

• Physical Sensations such as increased heart rate, shallow breathing, tight chest, stomach ache, headache, and “butterflies”.

• Feelings or Emotions such as worries, apprehension, fear, dread, and panic.

• Cognitive/Thought Patterns such as ruminating or obsessing “What if?!” scenarios, scanning for anxiety, overreacting, lashing out, threat

• Behaviour such as withdrawing, isolating, fast repetitive talking, jitters, avoidance of school, work, people, thoughts and emotions.

Causes:

• One of the higher causes of anxiety is genetics and temperament, such as being shy or timid, which relates to being reserved or displaying nervousness without major experiences.

• Another cause is parental expectations, which can be experienced in children due to the possible pressures of having to perform. Sometimes parents may suffer from anxiety, and kids do not learn how to regulate themselves if parents do not model effective coping strategies.

• Parents need to learn to be less overprotective, which can be taught. It is ok to feel distressed sometimes as it helps us problem-solve and find solutions leading to competency in overcoming difficulties.

• A fixed mindset can also activate anxiety as it dwells on fear of failure and not being good enough. A fixed mindset develops when abilities are praised rather than efforts.

Solutions:

• This is where positive psychology can come in. It helps to give tools to look at what has been achieved and about rewiring the brain to see the positive versus hanging in the negative.

• Teach children the language of feelings to help them understand them without judgment. Once young people can feel their anxiety, they can expand their repertoire of positive emotions and solutions to build confidence and competence and overcome anxiety, knowing they have a choice.

• If you are genetically inclined to feel anxious, exercise and participate in sports so you are able to burn off any excessive cortisol.

• Make social connections. Arrange dates and events since belonging is one of the precursors to happiness. Interested in creating Confidence and Connection? Check out the new group coaching for young people from 12-16 years starting October 14th.

• If you feel afraid of doing new things because of your anxiety, start with something small and do it anyway. You can also do so with the help of support. The technique is called exposure therapy.

• As an adult, try to be open to your kids and address different topics. Talk with your kids about uncomfortable subjects or situations such as Covid, divorce, death or similar to avoid pretending or suppressing feelings in the long run. Give kids as much agency as possible to show them they matter and that their feelings matter to be able to support their well-being.

• Give yourself downtime such as reading, walking, chatting or daydreaming or listening to music, deep abdominal breathing, or even cold showers to ease anxiety and get back in the present moment and your body.

• You can watch a sunset, look at a favourite picture, massage your arm; notice the feel of grass under your feet; run cool water over your wrists; drink tea.

Therapy can help children manage their anxieties and learn to live a more positive life

References:

Martha Butler & Melissa Pang, Current Issues in Mental Health in Canada: Child and Youth Mental Health, Publication no. 2014-13, Parliamentary Information and Research Service, Library of Parliament, Ottawa, 5 March 2014.

McAtee Psychology Sunalta: 300-1933 10 AVE SW, Calgary, AB McAtee Psychology Douglas Glen: 105- 11500 29 St SE, Calgary, AB info@mcateepsychology.com | mcateepsychology.com Phone: 403-902-2234

Anxiety is an overwhelming feeling of fear or worry, often accompanied by unpleasant physical sensations such as increased tension and heart rate. The focus of anxiety is usually on the future and on what will or could happen. It is not uncommon to feel anxious from time to time. It is most likely to occur in new, stressful, changing and uncertain situations. Some examples include: writing an exam, meeting someone new, becoming a parent, financial issues, health issues, and mourning the death of a loved one.

Below are three ways to help calm anxiety.

Breathe

Breathing is one of the simplest techniques to use to cope with anxiety. When we are feeling anxious, our breathing can become rapid and shallow. This can lead to increased heart rate, dizziness, difficulties concentrating, and other unpleasant sensations. Slowing down and taking a couple of deep breaths can create a calming effect.

Deep breathing tells our brain and body that we are okay, safe, and can relax.

The next time you feel nervous or anxious, take a minute to focus your attention on your breath. Take slow deep breaths. Breathe in through your nose and out through your mouth.

You can take it even a step further by doing a specific breathing exercise. An example is square breathing (or box breathing).

• Inhale for four counts,

• Hold for four counts,

• Exhale for four counts

• Hold for four counts

Repeat four times.

Source: Box Breathing Technique — Maimonides Emergency Medicine Residency

Practice Mindfulness

Anxiety can sometimes be caused by worrying about the future. In other words, we are thinking about what could happen. When we practice mindfulness, we bring our focus to the present moment, the here and now. The intention is to observe our thoughts and feelings without judgment.

Mindfulness is not just meditation practice. There are many other ways to incorporate mindfulness into your day. The main goal is to focus on what you are doing at the moment while limiting distractions. This can mean turning off electronic devices such as your phone or TV. This can also mean spending time alone and away from others.

Examples:

Mindfulness when working out or doing physical activities: What do you see, feel, and hear? Mindfulness when eating a meal: What does the food look, smell and taste like? What is the texture?

Mindfulness when first waking up: Take your time waking up. Don’t check your phone right away. Fully enjoy your morning routine - having a shower, getting dressed, and having a coffee.

Challenge Negative Thoughts and Beliefs

Anxiety often leads to thinking of the worst-case scenarios. To lessen our anxiety, we can challenge those thoughts gently. You can do this either on your own or with someone you trust, such as a friend or family member.

Ask yourself:

• Is there evidence to support (or contradict) my thoughts?

• Can I look at this from a different perspective?

• What would my friend or family member say about my thoughts?

• How likely is it that this scenario will happen? Has it happened before?

• Is there a way to cope with the outcome if the scenario happens?

Are you struggling with intense and/or persistent worry about the future? Are you fearful of unfamiliar or unexpected situations or events? Is anxiety making it difficult for you to attend and engage in work, school or social activities? Are you finding it difficult to make decisions? If you answer yes to any of these questions, it may be helpful to seek professional support. Chronic anxiety can be managed through a combination of therapy, medication and lifestyle. Our practice offers personalized support tailored to your needs. Our experienced clinicians can work with you to develop effective coping strategies to manage your anxiety symptoms and feel more in control.

Additional Resources:

Box Breathing Technique | Maimonides Emergency Medicine

5 Simple Mindfulness Practices for Daily Life | Mindful.org

Challenge Negative Thinking | Anxiety Canada

Twenty Questions to Help You Challenge Negative Thoughts | Northeastern Ohio Universities

7 Ways to Deal With Negative Thoughts | Psychology Today

McAtee Psychology Sunalta: 300-1933 10 AVE SW, Calgary, AB McAtee Psychology Douglas Glen: 105- 11500 29 St SE, Calgary, AB info@mcateepsychology.com | mcateepsychology.com Phone: (403) 902-2234

Anxiety exists inside the habits that make up our everyday lives. Spend some time observing your anxiety-related habits. Your habits can exist in loops that consist of a trigger, a behaviour, and a result.

For example:

Trigger: We feel anxious (tightness in the chest, increased heart rate, sweaty palms, tightness in the stomach, closed throat or wanting to run away

Behaviour: Binge eating, Chewing gum, substance use, binge-watching, social media consumption, excessive sugar consumption, irritation, aggressiveness or other behaviours

Result: Distracted from anxiety

Ask yourself, is this habit helping me in the long run? Does it end up decreasing or increasing my anxiety? What’s stopping me from sitting with anxious feelings?

Sometimes distraction is all we can do at the moment, and being kind to ourselves is important. Do observe your behaviour. Recognize, ‘Oh, here is my anxiety again. I must be anxious about something as I am eating lots of snacks right now. What am I anxious about?’

Observe anxiety and create new habits that reward you in positive ways

If you’re anxious and start worrying about the future, make a mental note; observe the tightness in your chest, the lump in your throat, and how little you get done at school or work that afternoon. This is an opportunity to learn about yourself and what triggers that anxiety. Start with noticing what it feels like, where you feel it in your body, and what thoughts are coming to mind. What are the habits you do when you worry? If you notice reaching out for that sugary snack or phone, stop, breathe and leave. Think and write down one action you can take that can help release your worries. Who are the people that could help? Then think about what new habit you could set that could increase self-esteem instead and create a positive connection to your brain.

Creating New Habits

We can release old anxiety-triggering habits by creating healthy behaviours in response to anxiety.

Curiosity and mindfulness: Rather than judging yourself for being anxious, or wondering about where your anxiety is coming from, get curious. What does it feel like, and where? How does it change? Say “Hmmm!” to yourself to encourage that sense of curiosity and say, " Great, I can learn more about you and get to know more.

Breathing: Tune in to the breathing sensations in your body. Breathe into places where anxiety shows up, and breathe out anxiety. See how things change.

Exercise: Go outside, and take a walk. Work up a sweat to get your blood pumping to reset your current body state and mind. Validate yourself and move your body.

For example:

Trigger: Feeling Anxious

New Behaviour: Going for a walk, listening to music, giving yourself some space

New Result: When feeling anxious, the body and brain know we will go for a walk and calm down

References:

CBC | 3 steps to break the bad habit of worry

McAtee Psychology Sunalta: 300-1933 10 AVE SW, Calgary, AB McAtee Psychology Douglas Glen: 105- 11500 29 St SE, Calgary, AB info@mcateepsychology.com | mcateepsychology.com Phone: 403-902-2234

“Neurodiversity may be every bit as crucial for the human race as biodiversity is for life in general. Who can say what form of wiring will prove best at any given moment?”

— Harvey Blume, The Atlantic, 1998

What is neurodiversity?

In 1998, Judy Singer, a sociologist who is also autistic, coined the term "neurodiversity" to describe the idea that everyone's brain differs in the way they develop and function. These differences manifest in the way people experience and interact with the world, thus, there are many ways in which people think, learn, and behave.

The classification of neurological differences is associated with stigmatization and marginalization. Historically, people labelled with deficits and pathologies were often subjected to exclusion and unfair treatment such as the denial of rights or opportunities (and still are in many ways). The neurodiversity movement emerged in the 1990s to promote acceptance of neurological differences and advocate for inclusivity and recognition of rights.

Neurodiversity does not view differences as deficits. It recognizes that no two brains - not even those of identical twins - are exactly the same. It embraces differences amongst all people because there is no definition of the "normal" capabilities of the human brain. Understanding neurodiversity is not only important in clinical research and education, but in building strong, healthy relationships as well.

What does being neurodivergent mean?

When an individual diverges from societal standards of “normal” neurocognitive functioning, they can be considered neurodivergent, not “having neurodiversity.” The term Neurodivergent is an umbrella term used to describe a brain that processes information in a way that is different from what is considered the norm, due to factors that were genetic or acquired from the environment. The term neurodivergent was coined by autistic activist Kassiane Asasumasu who has highlighted that this term is not to be used as tool for exclusion rather, “[...]It is specifically a tool of inclusion.".

Neurodivergent is having neurological functions that diverge from what is typical such as individuals with neurodevelopmental differences like ADHD and Autism, for example. On the other hand, people whose neurocognitive functioning aligns with the societal standards of what is accepted as “common" or "typical" are referred to as being neurotypical.

Why is it important?

Understanding how one’s brain thinks differently is a very empowering experience. It is helpful for describing differences without having to use the words "normal" or "abnormal." It connects individuals who experience similar barriers and frustration with being misunderstood. It fosters community and understanding with others who are neurodivergent.

Person First vs. Identity First Language

Identity language should be inclusive and non-judgemental. As such, there is ongoing debate on the right way to do so – do we use identity-first or person-first language?

Identity-first language can lead with recognizing a person’s neurocognitive difference, such as “autistic person,”. Person-first language puts the person before the condition, such as “person with autism,” recognizing that they are first and foremost a person that is not defined by their condition.

Different people have different preferences for the language they use to identify themselves. A good rule of thumb is to ask and/or listen to how people define themselves. How a person chooses to self-identify is essential to the formation of a positive identity, and they should not be corrected if they choose to use a language different from what you prefer.

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterized by inattention and/or hyperactivity and impulsivity. The disorder affects the prefrontal cortex of the brain - which is responsible for executive functioning, impulse control and emotional regulation. In the past, ADHD was thought to only affect children and it was assumed that they would “grow out of it” as adults. However, it has since been recognized that ADHD can emerge later on, and can last for the entirety of life.

ADHD symptoms can look different in adults than the characteristics commonly found in children and teens. Some symptoms in adults are not always obvious. It can be commonly mistaken as part of someone’s character. For example: “I am lazy”, “I am forgetful”, and “I get bored easily”.

If left undiagnosed ADHD can negatively affect self-esteem, emotional well-being and relationships and finances. Without treatment, undiagnosed ADHD can increase the chances of developing other conditions. Some sources indicate that ADHD has a 60%-80% chance of existing alongside one or more other disorders.

Symptoms of Undiagnosed ADHD in Adults

Inattention

• Difficulty concentrating and focusing

• Easily distracted

• Starting many projects without finishing

• Trouble multitasking

• Easily bored

Memory Issues

• Difficulty remembering simple things

• Often misplacing things

• Consistently forget dates and appointments

Emotional Dysregulation

• Easily overwhelmed

• Hard time understanding their own and other’s emotions

• Mood swings

• Struggle with empathy

Impulsivity

• Acting without thought or consideration

• Often occurring in relationships, jobs, and finance

• Restlessness, fidgeting, interrupting others

Effects of Undiagnosed ADHD in Adults

Relationships issues

• Lack of healthy relationships

• Difficulty expressing emotions appropriately

• Appearing self-centred, without concern for others

Trouble with work

• Difficulties sitting still and concentrating

• Getting bored easily

• Constant dissatisfaction with work

• Quitting and changing jobs often

Financial problems

• Disorganization

• Impulsive spending

• Unable to keep a budget

• Difficulty keeping track of bills

Self-medication as a coping mechanism

• Substance abuse: drugs, alcohol, prescription medication

• Addictive behaviours: eating disorders, gambling

The reality of undiagnosed ADHD and how counselling can help:

Case #1

Anna was not diagnosed with ADHD until her mid-30s. She has been struggling at work for a while. She was constantly forgetful and had a hard time completing projects. She felt bored and unfulfilled at work and found herself daydreaming of being somewhere else.

When she met with a therapist, they were able to help her recognize her strengths and weaknesses. Together they set out goals for Anna. First, they created more structure and organization in her life. Anna learned how to prioritize tasks and better schedule her day. Other tools that Anna used were meditation and exercise. By practising meditation, she was able to slow down her racing thoughts and be present in the moment. The incorporating exercise led to lowered stress levels and improved executive functioning. Executive functions include skills for planning, organization and memory.

Case #2

Carlos and Mina have been married for 5 years. They have been having issues for a while and Mina suspects that Carlos may have undiagnosed ADHD. Mina felt ignored and unappreciated by Carlos. He would zone out mid-conversation and forget what was discussed later on. He could not be depended on and rarely follow through with his promises. Carlos was impulsive and would say hurtful things without thinking them through. When she brought up her concerns with him, he would lose his temper and refuse to talk about it.

Mina noticed this pattern in Carlos and decided to learn more about ADHD and its symptoms. She wanted them to stop fighting and improve their communication. She encouraged Carlos to seek counselling, both as a couple and individually. Their therapist helped them understand each other’s perspectives. They were able to acknowledge that Carlos' ADHD symptoms were affecting their relationship. Their communication improved through practicing active listening, asking questions for clarification, and managing their emotions. Working alongside their therapist they were able to create a plan and set up systems to address the issues they have in their relationship.

Undiagnosed ADHD can be problematic and may persistently affect your day-to-day functioning. If you recognize these symptoms in yourself or a loved one, it is important to see a mental health professional for a formal assessment. While there is no cure for ADHD, it is a condition that can be managed well when identified and diagnosed. A treatment plan may include medication and/or counselling. Methods of therapy commonly used are Cognitive Behavioural Therapy and Behavioural Modification. Counselling can help improve coping skills and provide strategies to work through difficulties.

McAtee Psychology is a private family psychology practice offering family counselling, assessment, and therapeutic services. Our services include counselling and assessment for individuals, couples, and children & teens. Our mission is to help you and your family create a more rich, more connected, and more meaningful life.

McAtee Psychology Sunalta: 300-1933 10 AVE SW, Calgary, AB

McAtee Psychology Douglas Glen: 105- 11500 29 St SE, Calgary, AB

info@mcateepsychology.com | mcateepsychology.com

Phone: 403-902-2234

What are Learning Disabilities?

Learning disabilities (LDs) are a number of neurological disorders that affect information acquisition, organization, retention and understanding. Those who have LDs may have difficulties in one or more areas including reading, writing, speaking, memory, reasoning and mathematics. Since LDs are invisible, it can sometimes be difficult to diagnose. It is important to recognize that learning disabilities are not synonymous with low intelligence, or lack of motivation.

Challenges of Learning Disabilities

There is a common misconception that LDs only occurs in children who will “grow out of it” when they become adults. LDs can occur at any point across the lifespan and are often lifelong. Those who are undiagnosed as children will go on to develop skills differently in adulthood. Many adults attempt to hide their LD by “faking it”, but this can create feelings of inauthenticity, inadequacy and perpetuate fears of failure. Some adults are unaware that they even have an LD and can be confused as to why they struggle with things uncommon amongst their peers. Learning disabilities can impact many aspects of adult life, including academics, stress, social relationships, emotional well-being. However, this article will be focused on its implications in the workplace.

Learning Disabilities at Work

When it comes to employment, a person with an LD can have a difficult time finding a job and keeping it. Impaired social skills can make networking difficult. Even filling out an application could be a challenge for someone who struggles with reading and writing. Poor organization and time-management skills can impair job performance. For those who are undiagnosed or untreated, it can lead to roadblocks for career advancement. Learning disabilities are very individualized, thus the consequences and challenges are unique. Factors to consider include the individual, their job role, and job responsibilities.

The Importance of Disclosure

In those adults diagnosed with an LD, the biggest challenge is lack of disclosure. Most of those with LD choose to not disclose in their workplace for a number of reasons. Some feel that their LD has no effect on their work. Many feel that they will be discriminated against or face stigma from their employers and colleagues. They feel inadequate to their peers, and that their LD would jeopardize their employment. Remember, it is completely your choice whether or not to disclose your LD at work. However, it does make it easier to communicate with your employer and request workplace accommodation. Even if you make the choice not to disclose your LD, you can still benefit from working with a therapist.

Assessment, Management and Accommodation

If an LD is appropriately assessed and managed, it can set a person up for success. By focusing on strengths and finding ways to work around difficulties, individuals with LD can perform at their full potential. Those with an LD can possess unique positive strengths. Some of these include creativity, resourcefulness, adaptability, empathy and skills equal or better in non-disability areas. To address LD-related difficulties, it is important to get a professional assessment and commit to therapeutic intervention. By working with a therapist, a person can better manage their LD. They will be able to assess your needs, teach coping skills and explore possible workplace accommodation. The accommodation(s) allows those with an LD to perform their best at work.

Whenever possible, those with LD should consider working in a role that emphasizes their strengths and limits their weaknesses. With that being said, there can be aspects that are challenging. There are many accommodation options available based on your needs. An example is compensation strategies. These strategies work with your strength. For example, if you struggle with reading, you can use your listening skill instead. You may opt to listen to an audiobook or use assistive technology to read out loud for you. Assistive technologies are tools, programs or devices that can help with reading, writing, spelling, organization and/or math. Some other examples of accommodations can include changes in the working environment, flexible hours, longer timelines, eliminating non-essential tasks.

You can learn more about the different types of accommodations by referring to this article.

Summary:

• Learning disabilities are disorders that can affect reading, writing, speaking, memory, reasoning and mathematics

• Learning disabilities is not lower intelligence or lack of motivation

• Learning disabilities do not only occur in childhood. LDs can emerge and affect individuals throughout the lifespan.

• Learning disabilities can create significant issues in the workplace.

• Assessment, support and accommodation in the workplace are essential.

• When addressed and managed those with disabilities can be successful and perform to their best ability.

Do you or someone you know, struggle with a learning disability? Have you noticed it affecting your work? Are you not sure if workplace accommodations can help? Do not hesitate to reach out. We are always here to support you.

Additional Resources:

Learning Disabilities Association of Canada (LDAC)

https://www.ldac-acta.ca/

Learning Disability Association Alberta - Calgary Resources

http://ldalberta.ca/resources/where-you-live

EmployAbilities https://employabilities.ab.ca/learning-disabilities-in-the-workplace/

Introduction Mental health disorders

If you or someone you know is suffering from a mental health disorder, it is important to seek treatment. Mental health disorders can be difficult to deal with, but they don't have to control your life. Treatment can help you live a richer, fuller life.

Mental health disorders come in many different shapes and sizes. Some are more well-known than others, but all can be equally debilitating. Here, we'll look at some of the different types of mental health disorders that exist, as well as their symptoms and treatments.

Types of Mental Health Disorders

There are many different types of mental health disorders, and each one can affect people in different ways. Some common types of mental health disorders include anxiety disorders, depression, bipolar disorder, and schizophrenia. Each type of mental health disorder has its own symptoms and treatment options.

1) One of the most common mental health disorders is depression. Depression can cause a person to feel hopeless and lose interest in activities they once enjoyed.

Symptoms: Depression include fatigue, changes in appetite, trouble sleeping, and difficulty concentrating. Treatment for depression often includes medication and/or therapy.

2) Anxiety disorders are another common type of mental health disorder. People with anxiety disorders may experience fear, panic, and avoidance of certain situations or activities.

Symptoms: Anxiety disorders can make it difficult to function in everyday life. Treatment for anxiety disorders often includes medication and/or therapy.

3) Eating disorders are another type of mental health disorder that can be extremely debilitating.

Symptoms: People with eating disorders may have an abnormal relationship with food, leading them to either overeat or undereat. Eating disorders can lead to serious health problems, both physically and mentally. Treatment for eating disorders often includes therapy and/or medication.

4) Schizophrenia disorder is a mental health disorder that interferes with a person's ability to think clearly, manage emotions, and relate to others. About 2.4 million Americans are affected by schizophrenia each year. The illness typically strikes men in their late teens or early adulthood and women in their 20s.

Symptoms: People with schizophrenia often suffer from delusions (false beliefs) and hallucinations (seeing or hearing things that aren't there). They may also have trouble expressing their emotions and lack motivation, energy, or judgment. The cause of schizophrenia is unknown, but it often runs in families. Treatments include antipsychotic medications to control symptoms and counseling to help people manage their illness.

People with schizoaffective disorder can experience psychotic symptoms that represent the hallucinations or delusions associated with schizophrenia; mood disorder symptoms such as alternating between man and depression; and/or catatonic symptoms. Schizoaffective disorder is also characterized by a chronic (longer than six months), clearly abnormal level of functioning, and no history of psychotic symptoms before the age of 15.

Five subtypes have been identified:

· bipolar type

· depressive type

· disorganized type

· catatonic type

· mixed type (the latter two are rare)

Diagnosis:

The diagnosis is made with interviews with family members, friends, medical professionals and by conducting a physical exam. There may be evidence that the individual has had at least two episodes of mania or depression, but not at the same time. The symptoms associated with the episode are clear and apparent to the person's family, friends, significant others, or medical professionals.

This diagnosis is also made if a person has had at least one major depressive episode and symptoms of psychosis, but not both at the same time. Most people who have schizoaffective disorder have a history that indicates they have had episodes of depression and mania or mixed episodes in addition to the schizophrenic and affective (manic-depressive) symptoms present during their lifetime

- Have a family history of mental health disorders.

- Are a child or teen.

- Live in an area where there are not many people around.

- Were abused, mistreated, or had money problems during early childhood.

Are older and haven’t worked for a while. Have been injured in a war or suffered from a physical illness. Are a male (though depression is more common in women). Have drug, alcohol, or other kinds of substance abuse problems. Had serious trauma, such as rape or assault. Have had a head injury. Have problems with your loved ones, at work, or at school. Have thoughts about killing yourself. Have thoughts of hurting others. Also, if you feel sad and don’t know how to stop feeling that way, tell someone who can help you. Don’t think it will go away or no one will notice.

Signs and Symptoms

Mental health disorders can manifest in a variety of ways. It's important to be aware of the signs and symptoms of different types of mental health disorders so that you can get the help you need.

Some common signs and symptoms of mental health disorders include:

If you are experiencing any of these signs and symptoms, it's important to see a mental health professional so that they can assess whether you have a mental health disorder.

Causes, Triggers, and Prevention

Mental health disorders can be caused by a variety of factors, including biology, brain chemistry, and life experiences. Some disorders may be triggered by a specific event, such as trauma or the death of a loved one. Others may develop gradually over time.

There are many things that can be done to prevent mental health disorders from developing, or to reduce the severity of symptoms if they do occur. Some important prevention strategies include maintaining a healthy lifestyle, getting adequate sleep, and managing stress. If you or someone you know is struggling with a mental health disorder, there are treatments available that can help.

Preventive strategies People with a mental health disorder can be successfully treated. However, there are certain things that can be done to prevent these disorders from developing in the first place. For example: Recognize and manage stress early on.

Get enough sleep every night. Making sure you get about seven hours of sleep is especially important for teenagers, who may not get quite as much sleep as they need during adolescence.

Make sure you take part in activities such as sports or hobbies. Don’t engage in self-harm behaviors such as cutting. Pay close attention to your moods. If you are feeling sad (for no apparent reason) for more than two weeks -- or if you feel unusually anxious and worried most of the time -- tell someone you trust, like a trusted adult, a friend or another person who has been there and understands how you feel.

Mental Health Treatment

There are many different types of mental health disorders, and each one requires its own unique treatment. That's why it's so important to seek professional help if you think you may be suffering from a mental illness.

The first step in treatment is usually to see a doctor or mental health professional for an evaluation. They will ask you questions about your symptoms and your medical history. They may also give you a physical exam to rule out other conditions.

Once a diagnosis is made, your treatment plan will be based on the specific disorder you have. Treatment options vary depending on the type of mental illness, but may include medication, therapy, or a combination of both.

If you're struggling with a mental health disorder, know that you're not alone. There are many resources available to help you get the treatment you need.

Conclusion

Mental disorders are a heterogeneous group of conditions that can vary in severity and presentation. While some mental disorders may only cause mild distress, others can be severely debilitating. It is important to remember that mental disorders are real medical conditions that can be effectively treated. If you or someone you know is struggling with a mental disorder, don’t hesitate to seek professional help.

In This article you will understand about,

1) What is Depression?

2) Symptoms of Depression

3) Signs You May Have Depression

4) Benefits of Depression Counseling

5) Conclusion

What is Depression?

Depression is a mental illness that can cause a range of symptoms, including fatigue, low mood, and difficulty concentrating. While it is normal to feel down from time to time, depression is more than just a temporary case of the blues. Depression can last for weeks, months, or even years. If you think you may be depressed, it is important to talk to your doctor about your symptoms.

Symptoms of Depression

Depression is a serious mental illness that can cause a wide variety of symptoms. These symptoms can vary from person to person and may even change over time. It’s important to be aware of the potential symptoms of depression so that you can seek help if you or someone you know is struggling.

Some common symptoms of depression include:

If you are experiencing any of these symptoms, it’s important to reach out for depression help. Depression is a treatable condition.

Also Read - "10 strategies to increase your mental health and well-being"

Signs You May Have Depression

If you're feeling down and out, it may be more than just the blues. Depression is a serious medical condition that affects your mood, thoughts, and physical health. Here are some signs that you may have depression:

1. You're Feeling Hopeless

One of the hallmark symptoms of depression is feeling hopeless about the future. If you're struggling to see any light at the end of the tunnel, it could be a sign that you're suffering from depression.

2. You're Isolating Yourself

Depression can make you want to withdraw from the world and isolate yourself. If you're finding yourself skipping social activities or pulling away from friends and family, it could be a sign that you're depressed.

3. You're Sleeping Too Much or Too Little

Changes in sleep patterns are another common symptom of depression. If you find yourself sleeping more than usual or having difficulty falling asleep, it could be a sign that you're depressed. On the other hand, some people with depression find themselves unable to sleep at all. Either way, changes in your sleep patterns are something to watch out for.

4. You're Losing Weight or Gaining Weight Unexpectedly

This is another common symptom of depression. Sometimes people with depression will lose weight because they have a hard time eating or sometimes, they'll gain weight because they find themselves comfort eating although this isn't very common.

5. You're Feeling Irritable, Moody, or Sad

These are all signs that you may be depressed. If you're feeling irritable, moody, or sad all the time, talk to your doctor about it right away and ask if you could be depressed.

6. Your Thoughts Are Racing or You're Feeling Tired,

Even If You Get Sleep Depression can cause you to feel tired no matter how much sleep you get. Depression also makes it hard to concentrate and your thoughts may be racing.

7. Suicidal Thoughts

Sometimes people who are depressed will have very dark thoughts and they might even think about hurting themselves. It's important to talk with someone if you have these feelings so that they don't become overwhelming and lead to a suicide attempt!

8. You Are Avoiding Socializing

If you are normally a social person, but now don't want to spend time with anyone or you make excuses not to go places and see people, this is another sign that something could be wrong. It can also be a sign of depression if you start avoiding all your regular activities and hobbies.

9. You Are Feeling Overwhelmed

All of these signs can be overwhelming! If you feel like you're getting more than you can handle, talk to someone who will listen like a trusted family Member or Friends.

Complications Of Depression

Depression is a serious mental illness that can have a profound impact on every aspect of your life. While most people experience occasional periods of sadness or low mood, depression is more than just a temporary case of the blues.

Depression is marked by a persistent feeling of sadness and loss of interest in activities you once enjoyed. It can also cause physical symptoms such as fatigue, insomnia, and aches and pains. Depression can lead to emotional and behavioral problems such as anxiety, irritability, and recklessness.

While depression is often thought of as a disorder that affects only adults, it can also occur in children and teens. Depression is one of the most common mental health disorders in the United States, affecting more than 16 million people.

If you're struggling with depression, it's important to seek help from a mental health professional. Untreated depression can lead to serious complications, such as substance abuse, relationship problems, and even suicide. The causes of depression are complex and vary from person to person. Some people may be at a higher risk of developing a mood disorder because of their family history, brain chemistry, or life stressors. Heredity does play a role in depression.

Also Read - "Anxiety in Adults and Children"

Although the cause is unknown, there is a strong link between depression and family members who have had the disorder. Some research has suggested that changes in certain brain chemicals -- called neurotransmitters -- may lead to depressive symptoms. Neurotransmitters are naturally occurring chemicals in the brain that help nerve cells to communicate with one another. They are also responsible for mood regulation. The neurotransmitters most often linked to depression include serotonin, dopamine, and norepinephrine.

Although there are many causes of depression -- such as life stressors or a family history of the disorder -- it is important to note that not everyone who experiences these factors will necessarily develop the illness. Furthermore, some people may have a family history of depression but not actually experience any.

Benefits of Depression Counseling

If you or someone you know is struggling with depression, it may be time to seek professional help. Counseling can provide many benefits for people with depression, including:

-Learning how to cope with and manage symptoms

-Identifying and changing negative thought patterns

-Improving communication and problem-solving skills

-Increasing self-esteem and self-awareness

-Learning healthy coping mechanisms for stress and difficult emotions

If you are considering counseling for depression, it is important to get in touch with our therapist that you feel comfortable with and who has experience treating depression. Therapy is often most successful when it is ongoing, so be prepared to commit to regular sessions.

What is adhd?

Adults with ADHD experience difficulties in completing tasks and may not be aware of their impact on their loved ones. It is important for clinicians to interview spouses and co-habituating partners to understand the symptoms and the impact of these behaviors. If an adult is diagnosed with ADHD, it is essential for him or her to seek treatment early. This will help improve the relationship after the diagnosis. Here are some tips to help you navigate your treatment process.

Also Read - " Undiagnosed ADHD In Adults "

If you suspect that your child may have ADHD, you should schedule a consultation with a doctor to determine the severity of the symptoms. A physician will use a checklist and rating scales to evaluate the severity of your child's symptoms. They will also perform a physical exam to rule out other conditions that may cause these symptoms. In addition to consulting your doctor, you should also talk with your child's teachers and counselors about the possibility of a diagnosis. In schools, children are assessed regularly for any conditions that may impact their ability to learn.

Also Read - "ADHD and Children: A Different Perspective"

Symptoms of ADHD -

• A person with ADHD often fails to pay attention to details.

• Their work is often disorganized, and they are not able to finish assignments.

• They do not have the concentration to finish tasks that require sustained mental effort.

• They often lose important items, such as school materials, tools, and eyeglasses.

• These people are easily distracted and frequently forget about their daily activities.

If your child is suffering from ADHD, it is important to get a diagnosis as soon as possible.

ADHD Treatment -

Parents of children with ADHD should speak with their child's pediatrician to determine the best course of treatment for the disorder. Early intervention is key in reducing disruptions caused by ADHD. A psychologist will be able to test your child for ADHD and differentiate between it and other problems, and monitor the effectiveness of various interventions. The child's psychologist can help to make sure your child gets the right treatment. This way, they can identify whether they are suffering from ADHD or not and offer a solution for the child's condition.

Psychostimulants and antidepressants affect neurotransmitters in the brain. These drugs are often prescribed to improve focus and attention. They are also available in over-the-counter and prescription medications. Typically, these medications are taken orally. However, it is important to note that not all of them are effective. There are many patients with ADHD who do not respond to any medication. There are several types of psychostimulants.

Test for ADHD -

There are a variety of risk factors for ADHD, including smoking and alcohol consumption. There are no tests that can diagnose ADHD, and there is no single test to determine the cause. In the early stages of childhood, hyperactivity and impulsivity are the most prominent symptoms.

As the child progresses through school and into adolescence, the symptoms of ADHD may improve. Teens with this condition are more likely to engage in risky behaviors and engage in high-risk behaviors.

Contact Us -

McAtee Psychology is a private family psychology practice offering counselling, assessment, and therapeutic services to families. Our services include counselling and assessment for individuals, couples, and children & teens. Our mission is to help you and your family create a more rich, connected, and meaningful life.

Our Updated Address -

McAtee Psychology Douglas Glen: 11500 29 St SE (Thrive Business Centre) Ideal for clients living in South Calgary Monday to Friday: 9 am - 9 pm Saturdays: 9 am - 4 pm ​ McAtee Psychology Sunalta: 1725 10 Ave SW Unit 303. Ideal for clients living in Central & North Calgary Monday, Tuesday, Thursday, Friday: 9 am - 9 pm Saturdays: 9 am - 4 pm

Self-love is something all human beings struggle with regardless of age or ability. But when children perceive themselves as flawed either from a label they have been given, or a negative comment from a bystander, or an expectation they cannot realistically meet, Self-love can be hard. Where do you start? One way is to model and show self-compassion. Treating yourself and your child kindly by increasing the amount of positive self-talk you do and show. When children learn soothing thoughts from you, oxytocin and opiates are released, which makes them feel good and they learn to do it themselves.

A couple of activities might be helpful: Activity 1: Have your child list some positive traits he/she has such as honesty, kindness, patience, care, intelligence. Add to the list of characteristics you believe it possesses. Then take several sheets of blank paper and write one trait on top of each. Leave the rest of the page blank for writing down examples of how this trait is displayed. Your child might be able to identify and voice a positive thought, like, “Mom told me I was kind when I shared my ball with my brother.” If your child struggles with this, prompt him/her by pointing out how you see these positive attributes displayed. Tell your child what you observe regarding each trait and write it down: “You were patient when you waited for your turn at the slide.” Repeat this with other family members and friends so your child can see his/her positive traits from as many perspectives as possible. A sibling might write, “You were kind when you told me I could play with you.” As each page grows with examples of how your child demonstrates each quality, a visual picture will begin to emerge that is full of positive, loving energy. Post these sheets in your child’s room and review one each morning before it starts the day and another at night before going to bed. This will program your child’s brain with thoughts that trigger self-love and help create more of the same. Activity 2: Some children are visual and think in pictures. Look for pictures that signify the affirmation you want it to absorb and cut them out. Have your child look for pictures of what is important to him/her and what it is good at, or wants to be good at. You can then create a visual poster or drawing and actions with your child using drawing, pictures and action steps to get there. Doing this positive activity together will not only increase your connection with your child, but it will also give you insight into its likes and dislikes, passions, and interests.

Sources:

Parenting Magazine Issue 72

Reasons for more frequent arguing after having a baby could be as followed:

1. As a woman and likely as a result of hormonal changes, you might find yourself snapping at your partner a whole lot more than you used to.

2. Mood swings can occur due to sleep deprivation.

3. You also might just need more help with chores and talk about things that are changing once having a baby. It will take more effort for both of you to challenge yourselves to bond while emptying the diaper pail and cleaning mashed sweet potatoes out of the high chair for sure.

Possible solutions to prevent arguing:

1. If you notice you start to resent your partner for going to work while you are at home with the baby, speak up when you need a break. Work out a win-win plan at least once a week and arrange for your partner to watch the baby for a few hours while you meet a couple of friends for a coffee. Go for dinner, a run, or just read a book.

2. If you're wary of using a babysitter or paying for one, set up a babysitting coop with parent friends or trade-off with the couple next door.

Another struggle after having a baby is that often couples create expectations about how much time they will have for themselves after the baby arrives or from not having the time and attention for each other like before. On one hand, both partners require "me" time to re-energize as individuals but also "we" time to keep close as a couple.

Possible solutions to creating ‘me and we’ time:

1. Openly talk to your partner about your emotional needs. Be aware of being respectful and appreciative. Maybe even use those pet names you used to call each other before. Go out of your way to show a little kindness such as saying thank you more often or saying what you appreciate about the other person or how they helped you today. Take a few minutes a day to consciously improve your communication and conflict skills.

2. Integrate healthy habits and romantic rituals into your daily lives. Go on out-of-the-ordinary dates like a concert or a hike despite the baby, which can create more adventure. In that way, you can start to associate your relationship with fun again. Book that together time at home to keep from drifting apart. Schedule a time to watch a movie after the baby went to sleep or spend quality time together to connect. It will help to have something to look forward to.

Other conflicts to watch out for:

1. What can show up, especially as a mother is that the baby can become more important than your partner. There is something innate that bonds a woman and her baby, but a little time away from the baby can do big things for your sanity. Again it is good for your relationship.

2. Keep reminding yourself to take yourself away from the baby from time to time. Again pay attention to spending time with your partner. You’re both crazy about the baby, and there’s no reason either of you should hurt each other’s feelings because of it. Don’t let it get between the two of you. If anything, use your shared love for the baby to grow even closer.

3. Another aspect that can create tension and arguments after having a baby, is the parenting styles of both of you. Any difference in parenting style can lead to conflict. Even if you and your partner share a similar style, you may still find yourselves arguing. Parenting can be exhausting and emotionally intense work. When you and your partner disagree, you may feel angry or misunderstood.

Strategies that help in coping with different parenting styles:

1. Explore how your parenting styles complement each other. For instance, if you are a permissive parent, you may help your more authoritarian partner be more affectionate. Meanwhile, your partner may support you in setting boundaries.

2. Pay attention to not undermining each other. You as parents will have to be present and support each other. Encourage your partner’s parenting decisions even when they might not be the ones you would have made.

3. Read parenting books together and discuss them.

4. Join a parenting support group.

5. When other strategies don’t work, marriage counselling can help.

Last but not least, finances are also important to address before becoming parents. Clashing money styles may not affect you as a couple without a baby, but differences can start to cause problems after the baby is born.

1. Discuss your spending and saving habits and your long-term goals with each other.

2. Review six months of expenses to see exactly where your money goes. Then add in the costs for baby must-haves. Sometimes husbands can become weary of the money spent on the baby so it will be good to watch for any unnecessary expenses.

To conclude, there will be ups and downs in your relationship after having a baby, but something about having created a life together and taking care of that life as a team will bond you and your partner in a whole new way.

Sources:

• https://www.huffingtonpost.ca/entry/relationship-tips-after-kids_ca_5e175a56c5b61f70194b830a

• https://www.parents.com/parenting/relationships/sex-and-marriage-after-baby/how-to-stay-close-after-baby/

• https://www.nytimes.com/article/fighting-after-baby-guide.html

Your child might feel anxious about going back into a world that used to seem unsafe. You can boost your child’s sense of emotional safety to help them navigate life as things slowly re-open. For children who are prone to higher levels of anxiety, transitions and change are difficult

Communicate

Have an age-appropriate, open conversation with your child about their thoughts and feelings. Explain furthermore why things are beginning to reopen again such as adults are being vaccinated so the chance of getting covid is smaller. If the lines of communication are already open, your child will be more likely to turn to you when questions arise.

Reassure Safety

It can be scary to go from staying at home all day which had been associated with staying safe to slowly reintegrating back into the world which had been associated with people getting sick. Ensure that your children understand ways to keep themselves safe in public so that they can feel a sense of agency in their world as they re-enter. That includes guidelines for safe socializing with friends.

Stay positive and model emotional regulation

Explain that any and all feelings are normal when returning. It is okay to feel scared, anxious, or excited. You can say: “I am also anxious about going back to work, but whenever I get stressed, I talk to my best friend, then I take three deep breaths, and I think of all the people that are working hard to keep me safe.”

Remind them of the positives such as getting to see more friends in-person and being able to engage in their favourite activities again.

Create Routines

If your child’s school is offering in person learning again or if sports and activities are resuming, it would be great to remind them of what their daily schedule used to be. Making sticky notes as reminders and putting them where visible, will be helpful. Review their schedule together so they know what to expect when going back to in person gatherings. Provide them with a structure that supports that routine so your children can get back into the habit of going to school, team sports and activities without much stress or worries. Your child’s routine at school or in sports might have changed, so if that is the case, please review any new changes with them often, so that they can mentally prepare for it.

Some signs and symptoms of distress are a normal part of adjusting to a transition. This can show as changes in your child’s sleep or appetite, increased irritability, or decreased independence and should subside as your child adapts. However, when these signs and symptoms begin to interfere with a child’s ability to function, consider contacting a mental health professional.

Sources:

https://lifeworks.com/en/resource/talking-your-kids-about-life-after-pandemic

https://www.cbc.ca/radio/whitecoat/the-psychology-of-post-pandemic-life-why-you-might-feel-anxious-about-re-entry-1.6032607

https://www.healthline.com/health/mental-health/why-you-may-feel-anxious-about-a-post-pandemic-return-to-normal#fear-of-crowds

It has now been two years since the COVID-19 pandemic began. Since the number of cases is declining and restrictions are lessening, many of us eagerly anticipate a return to "normal" life. Although, it is important to understand that "normal" will likely be different from what it was before the pandemic. Despite improvements, there is no end in sight for COVID-19 as of yet. Nearly 70% of Canadians have received at least one vaccination dose, with about 25% vaccinated fully. However, almost all provinces and territories still have some restrictions and public health measures in place. In Alberta, the government is planning to lift all restrictions on July 1, 2021. As we navigate the transition, there will be many unknowns and uncertainties. One thing for sure, COVID-19 will continue to have a lasting impact on us for a significant amount of time post-pandemic.

How has COVID-19 affected mental health?

COVID-19 has had a drastic negative impact on mental health, increasing the prevalence and severity of mental health issues and disorders. Multiple aspects of the pandemic can affect our mental health, both directly and indirectly. In many cases, these effects can be severe and persist long after the pandemic is over.

Health Measures and Restrictions One primary source of mental health issues is quarantine, social distancing and other restrictions. Health measures like these increase loneliness and isolation. Symptoms that result can include emotional distress, irritability, insomnia, depression, anxiety, anger, post-traumatic stress disorder (PTSD) symptoms, substance abuse, and behavioural changes. Based on past research, these symptoms from quarantine can last for months up to three years.

COVID-19 Infection Contracting a critical illness like COVID-19 can be traumatic. As a result, patients may experience anxiety, depression and PTSD symptoms. Delirium can occur in patients who are hospitalized. Delirium is a state of mental disturbance, confusion, reduced awareness and attention. Long-term psychiatric effects of COVID-19 are currently not known. Research indicates that it may be comparable to the coronavirus, severe acute respiratory syndrome (SARS). Patients who recovered from SARS reported experiencing impairment to attention, concentration, memory, and mental processing a year after recovery.

Unemployment and Financial Insecurity COVID-19 has additionally adversely affected the economy, possibly triggering the deepest global recession in decades. Many have lost their jobs or businesses and accumulated debt over this time. In times of economic recession and unemployment, psychological distress, anxiety, depression, substance abuse, and suicide are at an increased risk.

Stigma Several populations have experience stigma from others since the onset of the pandemic. This includes healthcare providers, front-line workers, survivors of COVID-19 and members of the Asian community. Due to the stigma surround COVID 19, these individuals can suffer from harassment, discrimination, isolation and acts of violence. These experiences can cause emotional disturbances, anxiety, and depression.

How can you best prepare for a post-pandemic world?

Identify and acknowledge your feelings.

You may feel a range of emotions about things “returning to normal.”, It can be exciting, and at the same time, you may feel worried, nervous, or fearful. Living through a global pandemic is difficult and can be traumatic. Even if you have not experienced trauma firsthand, chances are you have witnessed it around you. It is important to acknowledge and validate your experiences and emotions. Take some time to reflect on how the pandemic has affected you and what your needs are going forward.

Be patient with yourself.

In the same way that it took time to adjust to life with the pandemic, the same can be said afterward. It will take some time to get used to things, including being around other people without a mask or going to a large social gathering for the first time. There will be significant adjustments to your personal life, work-life, and the lives of those around you.

• What will work or school look like post-pandemic?

• Will you be going back in person full-time?

• Will you continue to be remote?

• Will it be a hybrid of both?

• What kind of plan or safety measures are in place at your workplace or school?

Be patient and take care of yourself to the best of your abilities during this time. Practice self-care, eat well, exercise and get enough sleep.

Get vaccinated and continue to follow public health measures. To best protect yourself from COVID-19 infection, vaccination is recommended. This is the best way to ensure your safety and the safety of those around you. Vaccination can decrease anxiety and empower you to return to the life you love. Further, it may allow you to participate more easily. Some major events may restrict attendees to those who are fully vaccinated. In Canada, travel restrictions are expected to be lessened for fully vaccinated people, effective July 5, 2021. Continue to follow public health measures even after being vaccinated. Be mindful that not everyone has received their vaccination, and some are ineligible for vaccination. There are still many studies undergoing around vaccinations including:

• Can you still become infected after being vaccinated?

• What is the risk of contracting a variant of the virus?

• Can vaccinated individuals be carriers of the disease?

• What is the effectiveness of vaccination in people who are immunocompromised?

Explore your comfort zone and establish boundaries. It may be difficult to fully embrace post-pandemic life right away, and that’s okay.

Even as the rules change, you can still decline to attend activities or situations that make you feel uncomfortable. These are very personal decisions,

Things to consider include:

• How many people do I want to be around? Do I just want to be around people I know? What about larger groups such as concerts or festivals?

• For what amount of time do I want to spend around in close contact with other people?

• Does it make a difference if it’s indoors or outdoors?

• Do I want to continue to wear a mask after the mandatory mandate has been lifted?

• Do I want to travel after restrictions are lifted? Do I want to limit my travel to within the country? Am I okay with international travel?

Recognize that other people in your life may have different boundaries and that we need to respect them.

Ask for help if you need it.

Remember that you are not alone. Lean into your support system. Talk to a friend or family member about how you are feeling. You may find comfort in knowing that others may be feeling similarly. If you are finding it especially difficult to cope or just want a bit extra support, consider seeking out the help of mental health professional.

References and Additional Resources

Getting ready for life after COVID-19| SunLife

Post-Pandemic Anxiety Is a Real Issue-Here's How to Get More Comfortable During Re-Openings| Health.com

Science Brief: Background Rationale and Evidence for Public Health Recommendations for Fully Vaccinated People | Centers for Disease Control and Prevention The Global Economic Outlook During the COVID-19 Pandemic: A Changed World | World Bank

Brooks, S. K., Webster, R. K., Smith, L. E., Woodland, L., Wessely, S., Greenberg, N., & Rubin, G. J. (2020). The psychological impact of quarantine and how to reduce it: rapid review of the evidence. Lancet (London, England), 395(10227), 912–920. https://doi.org/10.1016/S0140-6736(20)30460-8

Kathirvel N. (2020). Post COVID-19 pandemic mental health challenges. Asian journal of psychiatry, 53, 102430. https://doi.org/10.1016/j.ajp.2020.102430

Healthy mental and behavioural development during childhood is important for a productive and healthy adulthood. Positive mental health development fosters optimal growth and resilience in young people and contributes to a healthy life. Children who are stressed or anxious on the other hand, are more vulnerable to physical illnesses and less prepared to deal with the stressors and challenges of daily life.

What can you do that fosters mental health in your children?

Show them you care and encourage healthy self-regulating and soothing strategies:

• Giving your child affection, time and attention is part of that. You can do that by spending time walking in nature or visiting a park as a great way for children to have positive family time and develop appreciation and respect.

• Show them that they are wanted and loved. It helps children get through the hard times in life because it provides the opportunity to explore their feelings, thoughts, and behaviours. It also provides space to learn and how to regulate themselves in healthy ways. When children are hurt or frightened, sad or angry, being comforted helps them feel as if they’re not alone with their big feelings.

• By observing your own healthy regulation and being a positive role model whether it be through staying calm and patient, expressing how you feel, deep breathing or by stopping and brainstorming solutions, children will learn means and tools to comfort themselves when challenges arise.

Focus on strengths and reinforce positive behaviours:

• Reflect on what you appreciate about your child(ren). Express the great character traits they display in various situations. This in turn gives them the confidence to keep trying and the knowledge that their efforts are more likely to pay off.

• Show them that mistakes are okay.

• Set them up for success by letting them accomplish one task at a time.

• Provide consistent expectations and support.

• Highlight their successes and the thoughts and actions that made it happen. Positive constructive feedback validates and reinforces behaviours that are valued by others.

Sources:

https://resources.beststart.org/wp-content/uploads/2018/11/K35-E.pdf

https://www.nasponline.org/resources-and-publications/resources-and-podcasts/mental-health/prevention-and-wellness-promotion/supporting-childrens-mental-health-tips-for-parents-and-educators

https://www.healthychildren.org/English/healthy-living/emotional-wellness/Building-Resilience/Pages/Building-Resilience-in-Children.aspx

Today there are more single-parent families than ever before. Although single parenting comes with challenges, by doing your best (as all parents do), you will raise a happy, healthy child.

Did you know?

Currently, over 11 million parents are raising children under the age of 18 on their own with most parents being single mothers. Single parenthood comes with unique challenges. Whether you’re raising your child with a partner, parenting has many difficult aspects.

6 essential parenting tips for single parents who want to raise happy, healthy kids.

1. Be kind to yourself: First, in order to learn how to be a good parent, you need to take care of yourself. You need to be at your best for yourself and your child, so make time to go out with friends. Get plenty of sleep. Make sure you and your child eat well. Continue to nurture your adult needs through, for example, work, volunteering, hobbies, joining a group, being part of a religious or spiritual community, and having time to relax.

2. Spend time together: Single parents can face many financial challenges. You may even feel guilty from time to time for not providing everything your child wants. However, children do not want expensive gifts or extravagant activities. All they want is your love, affection, and some quality time with you. Quality time can include playtime, helping with homework, watching tv, or even going on a walk. Research shows that 20 minutes of quality time improve the parent-child relationship and your child’s self-esteem. These moments will create memory-making experiences that they will never forget.

3. Show Absolute Love: Compliment your child. Show your absolute love and support to him or her no matter what the circumstances are. This creates a special bond and love between you two. Showing your child praise, attention and affection help them with development, and it improves their outlook on relationships.

4. Set A Routine: Setting a routine for your child is extremely important. Scheduling and structure only make things better for children since they know exactly how things will be. It's important to have firm bedtimes for your children and a routine that includes everything from what they eat for breakfast to what they watch on TV. But make sure you don't force your child to follow these schedules religiously. The only purpose of routines is to keep you and your child in balance.

5. Be a role model: Parental influence is the most important factor in a child's development. You will indirectly influence your children by how you take care of yourself.

6. Have a backup plan for emergencies: Have someone lined up, like a family member or close friend who is willing and able to help out on short notice. Don’t be afraid to ask for help. Join parenting groups or show up to community functions.

Being a single parent is a challenging but rewarding experience if you’ve got a good head on your shoulders. Don’t channel immense pressure to provide the perfect childhood for your kids. Aim for a balanced life and not perfection.

It’s okay to make mistakes and learn from your experiences. Nurture your kids with love and compassion, and they’ll grow up to be healthy and successful individuals.

Implement these single parenting tips to overcome the barriers of raising a child alone

Resource Lists

• https://www.womenscentrecalgary.org/wp-content/uploads/2018/04/Parenting.pdf

• https://www.alberta.ca/parenting-tips.aspx

• http://www.singlemoms.org/financial-assistance-in-alberta/

• Children & Divorce

• Family & Personal Finances

• Grief & Loss

• Separation & Divorce

Books

• Boundaries with Kids.

• Parenting on Your Own by Lynda Hunter

• Single Parenting That Works by Dr. Kevin Leman

• When Parenting Isn’t Perfect by Jim Daly

• 12 Huge Mistakes Parents Can Avoid by Tim Elmore

• How to Talk So Kids Will Listen & Listen So Kids Will Talk.

• The 5 Love Languages of Teenagers by Gary Chapman

• Boundaries in Dating: How Healthy Choices Grow Healthy Relationships.