Kemptville Psychology & Counselling
215 Van Buren St. K0G 1J0 Kemptville, ON, Canada

Unfortunately, sometimes the harder we try to sleep, the more difficult it is to achieve sufficient, healthy sleep, says AASM member Dr. Fariha Abbasi-Feinber...g. Many people may find that adopting healthy sleep habits can improve sleep. These 14 tips may help you achieve a good night’s sleep. bit.ly/3wXEKiW

We anticipate that some kids will find crowds or participating in class much harder after spending terms in distance learning. The best strategy is to get used to feeling uncomfortable again: you can master these situations before you know it! We’re here to help you face those situations that feel scary.

As your mind drifts to what next week looks like with kids at home, we hope these resources can be helpful. They are designed to help with building your child's independence in allowing you to work, engage in their own routines, and building their motivation to do school work at home. https://www.kemptvillepsych.com/tips-for-families

We are thrilled to announce our team is expanding. Stephanie McGee is joining us in a psychometrist role, bringing her expertise in supporting students with special education needs to administering and scoring the tests used in psychoeducational assessments. Welcome Stephanie! https://www.kemptvillepsych.com/our-team

Needle fears are generally fairly quick to overcome with the right guidance. Exposure therapy is highly effective.

From our friends at the American Academy of Sleep Medicine:

First-line treatment for obsessivecompulsive disorder (OCD) is Exposure and Response Prevention (ERP). Potential harmful therapies: - misapplied CBT/ERP - some psychodynamic approaches... - relaxation - energy therapies - self-help - dietary supplements https://onlinelibrary.wiley.com/doi/abs/10.1111/cpsp.12337

Below, you'll find our most up-to-date scientific knowledge on the treatment of anxiety disorders over the last 100 years. You'll notice it does NOT say to wait for the child to outgrow it, to try CBD gummies, to try changing their diet, to try breathing strategies once or twice, attend years of counselling, or invest hundreds of dollars in 'natural health supplements / devices'. It tells us there is clear evidence for 2-12 weekly sessions of CBT, and/or SSRI medications. Effective help is available. https://www.jaacap.org/action/showPdf

On Sunday March 14th 2021 (and the following school days), we will all be getting up 1 hour earlier. Ease your child’s transition by beginning to wake them up slightly earlier each morning. If your child has sleep difficulties for more than 3 months, CBT-I is highly effective and please contact us for more info.

This Lancet article is amongst many that identify CBT / Exposure as one of the best treatments for anxiety. This may last between 2 to 12 sessions (occasionally longer), and can completely eliminate the problem in many children. Children and youth learn to better tolerate anxiety by repeatedly enduring things they fear/avoid. Contact us for more information.

Considering melatonin for sleep difficulties? If these sleep problems are more than 3 months old, you might wish to consider CBT-I first (for children, youth, and adults). Very effective non-drug treatments exist for insomnia: https://aasm.org/missing-the-mark-melatonin-finding-best-t/

Most of the time, effective CBT challenges us to change what we do instead of necessarily how we think. Especially with kids. This time, the evidence is from studies on insomnia. https://psycnet.apa.org/record/2021-21335-001

The last 18 months has seen updates to both the UK Chief Medical Officers’ and World Health Organization (WHO) guidelines on physical activity and sedentary behaviour (Bull et al. 2020; Davies et al. 2019). Both guidelines note the evidence base for physical activity has become more compelling and, for adults, now include improved sleep, improved quality of life and management of stress amongst the benefits. These are in addition to the previously included benefits of reduced mortality and reduced incidence of type II diabetes, cardiovascular disease, falls, depression, joint and back pain, and certain types of cancer (colon and breast).

Napping feels great, and is occasionally needed. But Homer is making it harder to fall asleep tonight by decreasing sleep drive and associating frustration with being in bed. CBT-I is proven to help people fall asleep faster, and stay asleep longer.

We're expanding and looking for new exciting people to join our team! We are recruiting for a part-time psychometrist! If you have experience in the assessment of children & youth, check out our posting here: https://www.indeedjobs.com/kemptville-psychology--//en_CA

Anxiety is a bully that wants to tell us we are weak and can’t handle things. Push back on anxiety and show it you can handle all the things you want to do, and more!

What goes into insomnia treatment? Here a brief description!

We are continuing to provide services as we have been, with psychoeducational testing being our only face-to-face service. For more information, please visit our COVID-19 Info page at https://www.kemptvillepsych.com/covid-19-info

Thinking ahead to winter break? Here’s a pediatrician’s perspective on how to manage the comings-and-goings!

Are you worried that another child is bullying your own? On this podcast, a pediatrician and researcher give advice to parents about what to do.

Parenting can be challenging, even more so during a pandemic. So what can parents do to prevent arguments and family strife? Good communication with your partn...er is key. Set aside time to talk together, without the kids present. Really listen. Let each other talk without interrupting, and paraphrase back what you heard. Try to understand the other parent’s perspective. Get help from a professional if things don’t seem to be improving. Don’t wait for things to get worse! Learning how to resolve conflict in a healthy way will set a great example for your children! For more tips and suggestions, call 1-800-660-5853, email [email protected] or visit www.triplep-parenting.ca. Parenting matters! #positiveparenting #dailyparenting #tripleplgl #raisingkids #healthyfamilies #communicationskills #parentingtogether

There are many consultants, counsellors, and wellness professionals trying to sell people services by using scientific-sounding brain terms. Just remember - at one point, many thought phrenology was legitimate! Check out our webpage for resources to help you determine what therapy is best for you (without any 'neuro-' terms!). https://www.kemptvillepsych.com/treatment

#MindShiftMonday: Talking through some of your worries with others can help you get perspective. Hearing how someone else thinks about the same situation can he...lp you get unstuck from thinking traps and develop more balanced throughs (just make sure you’re not feeding your worries by seeking excessive reassurance). For more exercises and tips, check out the free MindShift CBT app: https://buff.ly/2w76G9e See more

Remind yourself: (1) Its ok to take it one day at a time (2) Uncertainty doesnt mean bad things WILL happen (3) You cope with uncertainty all of the time in other aspects of your life. ... Next, reduce the things you do to try and be certain that dont work. Checking the news or COVID posts hourly, counting the amount of people not wearing masks, distracting yourself with scrolling through social media and other things dont make you happy and dont increase your certainty. Fill your life with things that bring you joy, a sense of accomplishment, or are consistent with the type of person you want to be.

To help children adjust their sleep schedule, start by waking them up at their school wake-up time (first). It will be much easier for them to fall-asleep at their earlier school bedtime the subsequent evenings.

To help children adjust their sleep schedule, start by waking them up at their 'school wake-up' time (first). It will be much easier for them to fall-asleep at their earlier school bedtime the subsequent evenings.

New research on approx 50,000 children and adolescents confirms there is a 'Goldilocks zone' for screen use and mental health: 1-2 hours per day is associated with optimal wellness, while 5 or more hours is associated with a noticeable small decline in mental health. We help families navigate balance media consumption with healthy habits. https://www.sciencedirect.com//arti/pii/S0890856719314376

New research on approx 50,000 children and adolescents confirms there is a Goldilocks zone for screen use and mental health: 1-2 hours per day is associated with optimal wellness, while 5 or more hours is associated with a noticeable small decline in mental health. We help families navigate balance media consumption with healthy habits. https://www.sciencedirect.com//arti/pii/S0890856719314376

Some nice tips on getting your child (and yourself) used to wearing a mask!

According to recently published data from a 17-year longitudinal study, there is suggestive evidence that consistent use of Ritalin may be associated with reduced height and greater weight in adults. Along with other studies, this suggests benefit to reducing reliance on medication by also engaging in behaviour therapy and organizational skills training. https://www.facebook.com/1387948528086637/posts/2708527139362096/?d=n

We are excited to be opening up for face-to-face testing for children and youth! We appreciate your patience as we are trying to catch-up on 5 months of appointments with an enhanced testing schedule. For more information about reopening safely, please visit us at https://www.kemptvillepsych.com/covid-19-info

The safety of our young community members is so important. Please share these great resources!! Kids Help Phone Children's Mental Health of Leeds and Grenville Victim Services of Leeds and Grenville Family and Children's Services of Lanark, Leeds and Grenville

We are grateful for the assistance from Municipality of North Grenville's Small Business Grant. The help has made it easier for families to get high-quality service from their homes. Find out more here: https://www.kemptvillepsych.com/covid-19-info

The primary anxiety treatment recommendation from the American Academy of Child and Adolescent Psychiatry is "that cognitive behavioural therapy (CBT) be offered to patients 6 to 18 years old with social anxiety, generalized anxiety, separation anxiety, specific phobia or panic disorder." https://www.jaacap.org/article/S0890-8567(20)30280-X/pdf

We are grateful for the assistance from Municipality of North Grenvilles Small Business Grant. The help has made it easier for families to get high-quality service from their homes. Find out more here: https://www.kemptvillepsych.com/covid-19-info

A free webinar for parents from the Canadian Psychological Association about fostering resilience in children:

Sometimes anxious youth might have certain habits, objects, or people that help them persevere through difficult situations (called safety behaviours.) While psychologists work with youth to drop safety behaviours, they can also make hard situations easier to conquer when we help youth face their fears.

We fully support eliminating a 2-Tier mental health model in favour of publicly funded mental healthcare.

Over the next 2 days, this account will share some resources on talking to children about race and police violence. First, some have found that embracerace.org has been a great landing page with many tools for parents!

Supporting someone struggling with their mental health can be tough, but it doesnt have to be complicated. Often, just being there to listen is all a friend needs. Learn to #KnowYourRole at BeThere.org.

"Graduated exposure, in which the patient creates a fear hierarchy that is then mastered in a stepwise manner is the cornerstone of treatment for anxiety" https://www.jaacap.org/article/S0890-8567(20)30280-X/pdf

We are proud to say we routinely use 'gold standard' evaluation and treatment strategies for anxiety, as endorsed by the latest American Academy of Child and Adolescent Psychology Clinical Practice Guidelines. https://www.jaacap.org/article/S0890-8567(20)30280-X/pdf

Fidget spinners are often more trouble than they are worth

We are proud to say we routinely use gold standard evaluation and treatment strategies for anxiety, as endorsed by the latest American Academy of Child and Adolescent Psychology Clinical Practice Guidelines. https://www.jaacap.org/article/S0890-8567(20)30280-X/pdf

How is a therapist like a personal trainer or music teacher? All show you how to do an exercise and problem solve technique when you're together, based on where you're starting from. But the gains happen during between-session practice. If the only practice you do is during your music lesson (or you only lift during PT sessions), then you're not going to be where you want to be.

People with misophonia often have thoughts that I cant deal with this, Im going to go nuts. They may eat alone when the family is having certain foods, or avoid making those foods altogether. And even though they avoid triggers, their sensitivity gets worse over time. We help children and youth learn to tolerate the sounds they hate, eventually not even noticing anymore.

Three years after receiving CBT or CBT+meds, 90% of 269 children & youth with OCD maintained improvements, and 73% were cured.

Great opportunity to get answers to questions about youth mental health!

Hang in there with these tips!

We will try again tomorrow Being able to say this means you are almost the whole way there. You have recognised the roughness, you have understood the way it ...affected you, you have labelled it rough to yourself and explained it to them and through that you are letting the guilt (which is not helpful for next time) go All thats left is to try again : Crunchy Mama

Dare to think about things a different way (and sometimes, all you can do is laugh about it).

Family routines are helpful for children and help manage their stress, behaviour, and mood. Use this tool to have a positive family meeting about a schedule that will work for all family members! https://www.kemptvillepsych.com/tips-for-families

Stressed about balancing family life with working from home? Check out these free resources: https://www.kemptvillepsych.com/tips-for-families

FREE RESOURCES: Physical distancing has disrupted family schedules, and families are negotiating new routines. Check out our new page with effective positive strategies for families! https://www.kemptvillepsych.com/tips-for-families

Jack.org a wonderful organization, and has partnered with School Mental Health Ontario on these resources.

Guidelines for working during this pandemic

Children and teens react, in part, on what they see from the adults around them. When parents and caregivers deal with the #COVID19 calmly and confidently, they... can provide the best support for their children. There are many things you can do to support your child: -Take time to talk with your child or teen about the COVID-19 outbreak. -Reassure your child or teen that they are safe. Let them know it is ok if they feel upset. Share with them how you deal with your own stress so that they can learn how to cope from you. -Limit your familys exposure to news coverage of the event, including social media. -Try to keep up with regular routines. If schools are closed, create a schedule for learning activities and relaxing or fun activities. -Be a role model. Take breaks, get plenty of sleep, exercise, and eat well. Connect with your friends and family members. Learn more about coping with #COVID19 by visiting CDC's website at https://go.usa.gov/xvxea.

Its ok, families. We get it...

Join at 4:00 pm, Thursday March 26th, to hear experts talk about strategies to cope with COVID-19 distress. Anxiety Canada is one of the best resources for people struggling with excessive anxiety in the world, and we're excited to hear this discussion!

Confession: Im surprised how well our video portal (hosted by Google Meet) works! Same treatments-that-work, same therapists, but no commute. We also welcome you to wear your comfy clothes and slippers! Heres an intro: https://www.kemptvillepsych.com/telepsychology