Phoenix Integrated Health Psychology

Nearly everything we do these days is accompanied by the many unpleasant but necessary tasks we must do to keep us all safe (masks, hand sanitizer, keeping social distance, stay updated about health and safety protocols, listen to statistics, etc.) And then there are the psychological unpleasantries that have seeped into daily life (fear of the unknown ahead, anxiety about symptoms, mental stamina to keep focusing on gratitude, thinking about the small things we do have cont...rol of, etc) Now let’s face it. Not one of us on this planet has ever done this global pandemic thing before, so of course we’re all struggling from our world leaders, top medical and biological experts, vaccine researchers, doctors and nurses, first-responders, soldiers, teachers, office staff, stay-at-home parents, farmers, truck drivers, grocery store clerks, children, adults, elderly, and, yes, even celebrities. Its true, my friends: what we do know for sure is that we are certainly all in this together That said, please now indulge me to briefly talk to you about penguins. Why penguins? Well, penguins spend their entire lives battling some of the harshest weather on the planet ice, snow, wind, and brutal cold. Left alone in these conditions, survival would be elusive at best. Huddling in masses called scrums, the penguins take turns standing on the edge of the scrum, using their bodies to shelter the others. When an outside penguin begins to grow weary, it is folded gently into the inner warmth and comfort of the scrum. Another penguin takes its place so the weary penguin can rest until its their turn again. And so onIt is both their strength as protector and their willingness to be protected that allows penguins to survive. Perhaps us humans can find solace in this little reminder from the penguins so too, our willingness to support and protect each other helps us survive individually and collectively whatever the challenge may be. So, I guess I’ll see you on both the outside and inside fold of the hard times my fellow penguins! ~Dr. J. *photo credit: D&M Images

I just gotta return the shout out from my sister, who happens to be a skilled and talented professional photographer, AND someone who brings light to my life and smile to my face, whether it's captured in a photo or not! We all need people in our circle of love and strength...take a moment to go through the photo album memories of the cherished humans in your life ...your state of being will thank you for it

I am a civilian and have no immediate family ties to military service. Yet, for me, Remembrance Day is sacred. Through my work, I have the rare opportunity and blessing on a near-daily basis to come to know veterans and active duty soldiers who sacrifice their well-being for the sake of minethey are, in a sense, like family to me. Our Canadian Soldiers and Veterans are of all genders, races, creeds, and backgrounds. Yet they all stand for one goal: our freedom. Thank you. For those who are no longer with us, we are profoundly grateful. For those soldiers and veterans still with us, particularly those whom I have come to know so deeply, thank you for continuing to live your calling by showing up to life every day, despite the invisible psychological sacrifices you endure. ~Dr. Janine

October 10th is World Mental Health Day, and Thanksgiving is right around the corner...And for me, both of these important days hold extra special meaning, because this week also marks one year since I made an RCMP report of the sexual assault that happened to me when I was 17 years old. Yes, it took me 28 years to report my rape. Even though I’d had years of my own therapy and inner work, as well as throughout my career working with many sexual assault and sexual abuse surv...Continue reading

In an effort to enhance mental health supports for Albertans, AHS is partnering with Togetherall a free, online network that offers anonymous, peer-to-peer me...ntal health services 24 hours a day, seven days a week. Through the network, Albertans 16+ can share, connect and support others in a safe online community as well as access resources & courses on anxiety, depression & more. Sign up for Togetherall at www.ahs.ca/virtualmentalhealth

Thanks to Wainwright FCS for organizing and hosting this event in our community this Saturday, and for inviting me to participate in the resources included in the FB group...Such a great way to keep us all walking alongside one another in support

In recognition of World Suicide Prevention Day and Month during September, I am pleased and honoured to have been invited to participate as a "keynote" videoblog speaker for the private Facebook group being offered as part of the the Walk of Remembrance event hosted by Wainwright & District FCS. Please register as per the details below to join with myself and others on September 26 as we engage and support one another. I am also inviting anyone who may have a specific questio...n or topic related to suicide loss and survival that you would like to have highlighted/addressed as part of my videoblog to submit it via a private message to this, the Phoenix Integrated Health Psychology page by September 18. Please note that I will not be sharing names of those who submit questions/topics, nor will I be responding by private message to each individual who contributes. You will need to register for the event/private FB group hosted by FCS to hear feedback and insights about your specific topic/question. "See" you there. -Dr. Janine

I'm super exicted to share this with all of you! I had the pleasure of being interviewed and speaking about the science and study of the mind-body connection (formally known as psychoneuroimmunology) with local allied health professional, Chreyl Whitten on The Aromatherapist podcast. This topic is a strong passion of mine, both professionally and personally, and also happens to be the focus of my dissertation research (which was completed a year ago now - where does time go?!...). The interview is packed with cutting-edge information about how your mind and body are integrally connected, and how you can harness the connection to your mental, physical, and spiritual health advantage...Enjoy! (I know I did ) Apple Podcasts link: https://podcasts.apple.com//the-aromatherapi/id1485959315 Weblink: https://directory.libsyn.com//thearomatherapist/id/15126410

Let's first be clear on what forgiveness is not: -pretending everything is fine; -stuffing away angry or hurt feelings; -condoning hurtful behaviour; -necessarily reconciling or having contact with an offender;... -something you can be pressured to do; -forgetting - you can picture a past hurt without dwelling in the emotions. That said, forgiveness corrects the misperception that we are separate from each other and allows us to experience a sense of unity and "we are oneness" with each other. The unforgiving mind sees itself as innocent and the others as guilty. It thrives on conflict and on being right, and it sees inner peace as its enemy. It perceives everything as separate. So, I invite us all, even in the most trying of situations, to try this forgiveness exercise: Sit in a comfortable, quiet place; take a couple of deep, settling breaths. Imagine someone you feel resentment toward or who has hurt you. Start with something small. Invite that person into your heart, noticing any emotions that block his or her entrance. Silently say "I forgive you," for whatever he or she may have done to hurt you. As you breathe and relax, forgive and let go of the resentment. After a few minutes, imagine letting the person depart with the forgiveness and compassion you've shared with them. You can repeat this exercise with the image of asking someone you may have hurt to forgive you. See yourself thankfully accepting his or her forgiveness. Forgiveness is truly the only way to release yourself from the mentally, physically, and spiritually damaging effects of stress related to trauma, hurt, and grievances that are both real and cannot be changed or undone.

This is a free online summit, and full of speakers and resources to keep us in tune with our mental health in both the short and long-term! https://neveralonesummit.live/

Happy Monday of Mental Health Week, friends...Some of you have heard me explain the neuroscience supporting the fact that one of the most effective things you can do to improve, maintain, or stabilize your mental AND physical health is to MANAGE STRESS!! I won't get into the cutting-edge research here, but I will share this: An abundant source of unmanaged stress (particularly in these times) is our human tendency to worry. Fortunately, not only is worry manufactured by our own minds, it is also completely manageable - also by our own minds! Use the tips below to get started (or keep it going) to have a healthy mind and body!

Well, here we all are sitting amidst a sea of change with how we live, work, and connect to stay safe and healthy...but did you also know that changing your MINDSET is essential to how you CAN and SHOULD focus your control to feel your best! Here's a list of healthy mindset strategies...see if you're already doing them...or maybe its a good time to commit to trying them out: ACCEPT SHADES OF GRAY - just because things aren't perfect, doesn't mean it's terrible. DON'T TAKE THI...NGS PERSONALLY - sometimes things go wrong; sometimes people don't like you. That's normal, and it doesn't mean there's anything wrong with you. ACCENTUATE THE POSITIVE - play up the good aspects of your life and your achievements; downplay the negative aspects or mistakes. ACCEPT COMPLIMENTS - don't deny that you deserve praise ; just say "thank you!" ASSUME THE BEST - think positively about your current situation and the future. SEE THE BEST IN OTHERS - assume they have good reasons for what they do, even if you think they're misguided...give the benefit of the doubt. REFUSE TO WORRY - do your best to achieve a positive outcome, but then be ready to accept whatever life has in store for you...what will be will be, and worrying won't help. BELIEVE IN YOUR ABILILTY TO CONTROL YOUR EMOTIONS - you get to choose how you feel in response to what happens in your life. Photo by D&M Images