Learning to Say “No”

There is no reason why you have to say “yes” to everything and everyone. By agreeing to do things that you don’t want to shows that you are a people pleaser, which is not a bad trait, but can cause a lot of stress and anxiety. People pleasers think about other people’s needs, worry about what other people want or think before they think about their own needs, or what they want. They rarely do things for themselves and feel guilty when they do. They hold back from saying what they feel or think because they feel that the other person will be upset with them. It is very draining to trying to please others and it can have a detrimental effect on your health often feeling anxious, stressed, worried and unhappy.


Getting a Good Night’s Sleep

How you feel when you wake up depends on how well you sleep. Your quality of rest can depend on your sleep schedule, bedtime habits, and day-to-day lifestyle choices. You should first find out how much sleep you need. Sleep requirements vary from person to person. It is recommended that a person should get eight hours of sleep each night to function at their best.

Anxiety & Panic

Natural Ways to Cope with Panic and Anxiety Attacks

Suffering from panic attacks or anxiety attacks are never fun and can be scary if you do not know what they are. This can be an uncomfortable feeling and knowing that it can happen to you again without any warning, can leave you to feel hopeless and helpless. For some, it can be an occasional panic attack where you experience it only in particular situations, while for others it can be frequent and recurring that it prevents you from leaving your home. In my previous blog, I discussed ways to support a person suffering from panic or anxiety attacks, the symptoms of panic and anxiety attacks and also on what panic and anxiety attacks are. In this blog, I want to share with you coping techniques to manage panic or anxiety attacks.

Anxiety & Panic

How to Support a Person with Panic Attacks or Anxiety Attacks:

What is Anxiety and Panic Attacks?

Anxiety is a part of life and normal to experience at some point or another. It’s a normal reaction to stress and can be beneficial in some situations. When you have an anxiety disorder, the anxiety becomes excessive where you have difficulty controlling it and interferes with daily life. The anxiety remains with you for months and can lead to phobias and fears which impact your life. Anxiety continues even after the stressor is gone. It is a fear that is accompanied by feelings of impending doom.


Poem: Letting Go Takes Love

I found another poem written by an unknown author. This poem is called Letting Go Takes Love. This poem is about letting go of things that we find difficult to let go of. Often, many clients ask me "how do I let go of things?"  It is difficult to do so, but accepting what you can and cannot change helps to acknowledge the truth of a situation making it easier to let go of things. Holding onto to something might be detrimental to your emotional, mental and physical health. I often say that in order to let go, you need to know the reason why you must do so without compromising your ethics and accepting your decision. To many people letting go stands for cowardliness and a form of weakness. If letting go it is done for the right reason, it can be the best decision that somebody can make.



How to Build Self-Esteem

Most people feel bad about themselves from time to time. Low self esteem may be triggered by your own judgements or by the judgements of others. Low self-esteem keeps you from enjoying your life and working towards goals. Everyone has the right to feel good about themselves, but it could be difficult when you are dealing with a disability, have pressure at work, have a difficult time getting along with someone you care about, or when someone insults you. You begin to use negative self talk such as “I am no good,” or “I’ll never succeed,” or “nobody likes me.” You begin to believe these statements if you continue to use negative self talk. You may also do hurtful things to yourself or to others.


10 Steps to Help Beat Procrastination

Procrastination affects everyone to some degree. It can be minor for some, while for others it can cause stress and anxiety. While it is considered normal to some degree, it becomes a problem when it interferes with normal functioning. Chronic procrastination may be a sign of psychological disorder.  There may be a connection to procrastination such as


Dealing with Teasing and Bullying

Bullying and teasing is one of the most common problems children face. Although some forms of bullying is obvious, it can result in negative consequences if left undetected for long periods of time. There is a difference between bullying and teasing. Bullying is an act of aggression where the intent is to harm the other person. Motivations for bullying vary. It could be the pleasure of asserting power over the other person or trying to increase their status. Teasing, on the other hand can be a social exchange that can be neutral, friendly or negative. Teasing depends on how the person responds to it. If the child takes it as a joke, it's a joke. If they take it seriously, it is serious. Teasing unfolds differently for boys and girls. In boys, teasing is done to establish a hierarchy or to get attention. If the victim responds by getting mad or upset, the teasing will usually intensify. If the victim responds by laughing, than usually the teasing stops.  In girls, teasing is done to establish social norms. If a girl gets upset, it does not usually intensify the teasing. As stated in an article written by Nancy Darling, PhD, "the typical response is that most hated of remarks."

Teasing however can turn into bullying.


Friendships and ADHD: Helping my child maintain positive friendships


Having ADD/ADHD may affect the way a child can keep and make friends. Some of the problems that may arise in making friends are impulsivity and restlessness. Their behavior can be unpredictable which can make their peers feel scared in their company. Their impulsivity such as calling out, hitting, snatching things out of their peers hands, etc can seem rude. These children can get into trouble a lot in school and can be viewed by others as “bad kids” and avoided by some of their peers.