“If you want others to be happy, practice compassion.  If you want to be happy, practice compassion.” – Dalai Lama

Are you feeling anxious, overwhelmed, and overworked?

You are not alone.

Like many, you likely entered into the new year feeling inspired and ready to start anew; with goals and ambitions to make the necessary changes to finally reach your potential at work, fix that relationship, get your finances in order, etc.

And yet, here you are.

January is often accompanied by low moods, feelings of sadness, anxiety, and depression.

Winter is hard – on everyone.

Which is why now, more than ever, what you need is . . . compassion.

Reaching out to trusted friends, professionals, coworkers, and family members for some much needed understanding might be the first step in overcoming some of your struggles.

However, even more likely, the person you need some gentleness from right now is actually . . . You.

Many of us were raised to believe that softness with ourselves meant that we were letting ourselves off the hook; which ultimately meant we were excusing laziness or bad behaviour.

We fear that ignoring that critical voice, or seeing it for what it really is, would be giving into self-indulgence and cause us to slip up and fail.

Well, what if you knew this was actually false? And that self-criticism over self-compassion was actually less effective and resulted in lowered productivity, higher levels of stress and increased suffering?

Dr. Kristin Neff was one of the first researchers to study self-compassion as a measurable tool and published the findings addressing the importance of this particular internal resource.

Self Compassion, defined by Dr. Neff  is, “the ability to extend compassion to one’s self in instances of perceived inadequacy, failure, or general suffering”.

How wonderful would it be to offer ourselves some comfort when we are experiencing our darkest and most challenging times?

As Identified by Dr. Neff, the 3 components of self-compassion are:

1) Self-Kindness

2) Common humanity

 3) Mindfulness

Dr. Neff found that the development and application of this skill had remarkable impacts on self-confidence, increased productivity, better stress-management, higher levels of perseverance, better coping strategies, and a heightened overall sense of wellbeing.

Thank you, Dr. Neff!

So, if you are struggling – which so many of us are – remember COMPASSION.

Consider allowing your thoughts towards yourself to soften; take a breath, and say to yourself,

“You are doing the best you can with what you have, right now.”

Feel those words, and let them sink in.

Practicing regular self-compassion can be what you need to get out of the rut and onto the path to fulfilling your true potential.

Working with a professional to address and heal your inner-critic while building a practice of self-compassion can be truly transformational.

Start with yourself, and let it flow to those around you.


What is Psychotherapy? How can it help me?

What is Psychotherapy? How can it help me?

Psychotherapy is the treatment of emotional and personal issues without medical intervention.   This means that during a session a Psychotherapist will not be assessing you for the purpose of labelling you with a diagnosis of a disorder.  In certain instances, a...

Our Psychotherapists Support Youth & Adults Dealing With... 

Stress & Anxiety

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When one is experiencing anxiety, one’s thoughts, feelings, and behaviours can feel out of control and out of balance. Anxiety can have crippling effects on the individual and may interfere with many areas of day to day life, including job performance and relationships. When anxiety is left unaddressed, it may lead to more severe emotional and physical issues. Having access to tools and techniques which help to alleviate symptoms of anxiety can help to significantly reduce stress levels and increase overall mental and physical wellness. 

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Grief, Loss, and Bereavement

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Grief is a natural response to any loss or significant change. Throughout the span of an individuals life, some of these losses may be more painful and difficult to manage than others. Grief, of any kind, can involve complicated emotions which need to be explored and moved through in order to allow the person to integrate the old with the new. When Grief and Loss become overwhelming, it is important to tend to these feelings with the support of trusted friends and professionals


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There are a number of reasons an individual may suffer from feelings of sadness or depression. Some of these circumstances are temporary and will pass on their own. Sometimes, however, low moods and depressive thoughts and feelings become problematic as they present significant challenges in a person’s life and interfere with their ability to function. Finding the right support from friends, family, and professionals can be crucial in overcoming depressive episodes.


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Mindful awareness of thoughts, emotions, and experiences can be an effective approach to working through challenging circumstances. Learning practical tools and personal applications of these strategies in daily life can be integral in finding and maintaining internal balance.

Teacher Wellness

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Every given day a teacher is responsible for the academic, social, emotional, and physical development and well-being of their students. In addition, administrative and extra curricular responsibilities are necessary components of ensuring students receive the very best education possible. When the expectations and pressures of such an important job weigh heavily on the hearts and minds of dedicated educators, personal support can be a useful and beneficial resource to maintain balance and reduce the risk of burn-out.

Youth Support

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For a number of reasons, developing years can be a difficult time for many young people. Bullying, body image, peer groups, academics, emotional and physical changes, family issues, sexual identity,  are just some examples of the challenges young people today might be experiencing.  While parents, teachers, and friends all serve key functions in a youth's development,  access to professional support can offer the young person a safe space to explore confusing or difficult thoughts and feelings.


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