Dochas Psychological Services
301, 131 First Ave T7X 2Z8 Spruce Grove, AB, Canada

Happy International Women's Day! This year's theme is #ChooseToChallenge. "A challenged world is an alert world and from challenge comes change.So let's all choose to challenge. How will you help forge a gender equal world? Celebrate women's achievement. Raise awareness against bias. Take action for equality."... Let us know in the comments how this theme resonates with you! #ChooseToChallenge #IWD2021 #InternationalWomensDay

Okay, you've decided to give therapy a try. You've searched for a therapist in your area, booked your first session... but now what? It's natural to feel a little nervous, or unsure what to expect, when preparing for your first therapy session. We can help you feel a bit more prepared for your appointment! https://youtu.be/QIFev_zTZpY

Whether you're struggling with work, parenting, school, relationships, or everything in between, staying motivated can feel like an overwhelming task added to your daily to-do list. Not only is motivation in short supply these days, but even when you can find some it feels like you don't have nearly enough to get you where you need to be. If you're feeling a bit stuck, here are three steps that can help kickstart your motivation once again: Accept Your Struggles... Let's be honest: this last year has been really hard! There's no need to pretend that things are easy right now. Although it doesn't feel great to admit that you're losing steam, accepting this allows you to refocus your energy. You'll be able to move away from pretending you're okay, to actually becoming okay! Be Realistic The next step is to ask yourself the scary questions, like "Do I have the time to do this?"; "Do I have the skills to do this?"; and "Do I even want to do this?" We call these questions scary, because you might not always want to admit the answer. Be kind with yourself when considering these questions, and remember that you don't have to accomplish anything right now - just being is okay, too. Reward Yourself You're probably thinking, "What is there to reward when I have no motivation?" Well, there are many things! It's hard to recognize the steps you're already taking because they seem small compared to your big goal. Sometimes, success is getting up to shower or making a good meal. Start to reboot your brain to recognize the smaller successes so you can foster the motivation to grow toward big successes. Did these tips help? We'd love to hear from you. Check out our blog for a quick exercise that can help boost your motivation in these heavy times. https://dochaspsych.com/blog-3-steps-to-help-you-find-moti/

Think about the people in your life: who fills your cup? Who makes you smile? Your task for this weekend is to reach out to that person, either over the phone, email, FaceTime, or physically. Always spend time with the people who make you feel the best! ... Happy Friday, friends! Have a great weekend.

When someone tells us to just "get over it," they may not realize that it's easier said than done. When we're experiencing strong emotions, it's difficult to see the forest for the trees, and it's never as simple as just "letting it go." To process these emotions, we have to identify them, get comfortable with them, and find a healthy way to work through them without feeling overpowered. Our latest blog has four steps that will help you to process your emotions properly. Find it here: https://dochaspsych.com/blog-how-to-process-your-emotions-/

#MentalHealthMonday If you had it all figured out today, there would be nothing left to learn tomorrow. Enjoy the journey, but also enjoy who you are and where you're at right now. Show yourself love and gratitude for seeking ways to grow.... Need help getting started on this self-love journey? Head to our blog for tips to improve your self confidence and self esteem. https://dochaspsych.com/blog-5-tips-to-boost-your-self-est/

Loneliness. We all struggle with it at one time or another. It infects everything: mind, body, and emotions. The truth? Even members of our team at Dochas are experiencing a bit of loneliness at the moment. So, we gathered (virtually) to share our best tools to combat the emptiness and despair that loneliness brings, and compiled them into a blog. ... We hope it will help you care for yourselves during lonely times. How to Cope When You Feel Lonely: A Dochas Team Discussion Dochas Psychological Services Inc. https://dochaspsych.com/blog-how-to-cope-when-you-feel-lon/

I think, for some of us, when COVID restrictions began to happen, we were almost thankful for the break. Life can get so hectic, it was almost a positive thing to get to stay home, work from home, and have some time to ourselves. But as we're in the middle of another long stretch of distancing, particularly in a season usually filled with friends and family, it doesn't feel so great anymore. Luckily, there are still many ways we can feel those meaningful connections this holi...day! Check out my guest blog for Britannia Hills Massage Therapy for some ideas. https://www.britanniahills.com//keeping-connected-this-hol

The idea of entering a negative family situation is scary, and it can be difficult to know how to handle yourself when you feel you've reached your limit. One strategy to combat that is by setting personal boundaries in advance. That way, you're going in with a plan of what you are willing and not willing to tolerate. Pay attention to how your body responds to a situation, and recognize when you need to take an action, like speaking up or leaving the space. Remember, a limi...t is about managing your response, not others' actions. You have no control over your family's actions, but you do have control over your boundaries. For even more resources to handle difficult family situations over the holidays, read our blog post. 3 Strategies For Dealing With Difficult Families During the Holidays Dochas Psychological Services Inc. https://dochaspsych.com/3-strategies-for-dealing-with-diff/

Happy Holidays! From all of us here at Dochas Psychological Services, we hope that you have a warm, and wonderful holiday. We can't wait to connect with you again in the New Year.... Take care

Does the thought of spending time with your family elicit more stress than cheer? You are not alone. Many people experience anxiousness around the holidays when they know a family interaction will likely lead to a negative situation. Dealing with dysfunctional families is a common stressor during this time of year, and it can be difficult to know how to handle yourself when you feel you've reached your limit. ... We get it. So we've pulled together 3 key strategies for dealing with difficult families during the holidays. Read it here: 3 Strategies For Dealing With Difficult Families During the Holidays Dochas Psychological Services Inc. https://dochaspsych.com/3-strategies-for-dealing-with-diff/

Losing a loved one to suicide is a tragedy that can leave long-lasting effects on those who are left behind. No grief journey is the same, and there is no timeline for when your grieving may end. There is no "right" or "wrong" way to feel. But there are ways to cope. ... If you're struggling with suicide loss, please read our blog post: Suicide Loss: How to Cope as a Survivor Dochas Psychological Services Inc. https://dochaspsych.com/suicide-loss/