Mindfulness is a practice that has been gaining traction in recent years among both psychologists and the general population. Over time, this practice has been shown to help reduce levels of stress, depression, and anxiety while also increasing levels of attention, focus, and working memory in individuals who practice on a regular basis. It has been shown to also help those in recovery from substance abuse. Much research has found that with mindfulness many individuals are able to focus less on repeated and persistent negative thoughts and emotions about events in the past and about the future. It is easier to break away from the negative thought cycle of ‘I am going to fail my test,’ ‘I will not get the promotion,’ ‘I am a failure.’

​So what is Mindfulness, how does it help and where does it come from?
​
Mindfulness is the ability of a person to be fully present in the current moment, paying attention to everything one might be thinking or feeling without any judgement towards those emotions and feelings. It brings you back to the present, focusing on the now rather than the negative thoughts about past and future actions. 

Dating back thousands of years, mindfulness has roots in both Buddhism and Hinduism. An essential practice in Buddhist teachings is ‘Sati.’ Sati literally translates to memory but is commonly taken to mean mindfulness. During Sati, one maintains an awareness of their own body and mental states with an attitude of mental calmness and composure. Sati is something that everyone has, it is an innate quality which we can further develop and cultivate to work towards a better self, without changing who we are at the beliefs we hold. ​

Another way of practicing mindfulness can be with daily activities such as eating a food. Be aware of each different sense as you eat-touch, taste, smell, hear and what you can see. Take a few deep breadths before you begin to eat, be aware of how your body feels before you begin eating; an awareness of how hungry you are and the signals your body is sending you to make you aware of this hunger. Is your stomach growling, do you have a headache, is your mind only able to think about when you get to eat next, do you lack energy? If you are eating with your hands, feel the texture of the food, the feeling of the food on your finger. Is it sticky, squishy, or melting in your hand? What does it smell like and what does it taste like? 

This same exercise can also be done with objects, either in front of you, for you to focus on or in your hands- focusing on the texture of the object, the temperature, shape, and size.
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There are a variety of ways one can practice mindfulness, incorporating it in daily life while eating or walking, or through exercise such as mindfulness yoga. By incorporating these small changes, you can have a great impact on yourself and your mental well being. ​

Do you have a person in your life who seems to go from zero to a hundred? Someone who, you could be talking to one moment and in the next it’s like a flip as switched, and they are in a rage, screaming at you to leave their life, to crying, begging you not to leave them. Their emotions control them, they are hypersensitive, easily hurt, or worried over things you might see as small mundane things. Maybe you brought flowers home for your spouse, just because you were thinking about them, but to them it meant you had done something to earn suspicion.

Maybe you are this person? ​

There are a number of different types of therapy someone with BPD might benefit from- schema therapy, where you work to recognize why you might have problematic coping mechanisms and then try to change behaviours; transference focused psychotherapy, focusing on building self-image and better behaviours, or Mentalization-based therapy, which works long term to teach you how to focus on your thoughts as well as others, and how they influence your behaviours and actions. There is no medication which can be taken to help with BPD, however there are a variety of medications which can be taken to help reduce some of the symptoms such as depression, anxiety, psychosis etc. 
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It can be extremely difficult to have BPD, and it can also be extremely difficult to live with someone with BPD. Family members should work to try to understand the mind of someone with BPD, and may benefit from receiving therapy of their own. ​

To help treat depression, there are a number of options- the most effective treatment has been found to be a mixture of psychotherapy along with antidepressants. Psychotherapy, or talk therapy is what any person might think of when they hear therapy, sitting and talking with a trained therapist to help get over negative thoughts and behavioural patterns. 

​There are a few different types of psychotherapy the therapist might use as treatment, but the most popular and effective would be Cognitive Behavioural Therapy (CBT). In CBT, one works closely with a counsellor to help change and identify the thoughts and behaviours that lead to the depressive behaviours. The counsellor would work closely to help to tailor strategies and techniques to each individual. For example, if someone has been experiencing more worry and focusing on the negative, then the therapist might ask her to incorporate meditation to help calm her mind. ​

If you or anyone you know needs immediate and emergent help, please contact:
Toronto Distress Centres: 416 408-4357 or 408-HELP
Gerstein Centre: 416 929-5200
Spectra Helpline: 416 920-0497 or 905 459-7777 for Brampton and Mississauga residents
TTY: 905 278-4890; Languages: English, Punjabi, Hindi, Urdu, Spanish, Portuguese
Assaulted Women's Helpline: 416 863-0511; Toll-free: 1 866 863-0511
Kids Help Phone: 1 800 668-6868; Languages: English and French
Community Crisis Line Scarborough and Rouge Hospital: 416 495-2891 for 24/7 telephone crisis support. 
Service borders: south to the lake, north to Steeles Avenue, east to Port Union Road, and west to Victoria Park
Durham Crisis and Mental Health Line: 905 666-0483
Distress Centre Halton: For Residents of the Halton Region (Burlington, Halton Hills, Milton, and Oakville). Oakville: 905-849-4541; Burlington: 905-681-1488; Milton/Halton Hills: 905-877-1211*
*These numbers have been taken directly from the CAMH website
If you are looking for a therapist in Ontario:
askforhelptoday.ca
Ontario Psychological Association
Ontario Health Care Options
For more information you can try the Canadian Mental Health Association or the Centre for Mental Health Services

 Have you ever known this child?
They might struggle to sit still; they might be disruptive in class or struggle to organize their own thoughts. They might be the one in the back of class who gets lower grades because they can’t seem to grasp the details of the assignment, or whose answer on a math test is only wrong because they missed the 1 in 117. Who will easily forget that there is a sticker on their chest and who will stray from conversation because something else caught their eye. This child might have ADHD. ​

​ADHD presents in the brain through a deficiency in the neurotransmitters- dopamine and norepinephrine. Neurotransmitters are chemical messengers, that pass important messages from one neuron to another in your brain. Dopamine and norepinephrine help with focus and attention, executive functioning such as time management, planning, organizational ability and memory. The deficiency in these neurotransmitters involves impaired function in areas of the brain- the frontal lobe, limbic system, basil ganglia and the reticular activating system. As each area interacts with another, if one area has a deficiency, the impairment will follow through to another area. 

To treat ADHD, one must implement a mixture of a variety of approaches including medicine, skills training, counselling, and behavioural interventions to help manage one’s lifestyle. Behavioural therapy can help improve impulsive behaviours as well as executive functioning skills – organization, time management, planning and staying on task. To help manage impulsive behaviours in children, parents can talk to their therapist about implementing parent training. This helps change how parents interact with their children and lead to more desirable behaviours by the children, especially in people who are prone to show their feelings through large, physical displays of emotions.  While there is no ‘fixing’ or ‘healing’ from ADHD, the symptoms of ADHD can be managed. Research has shown that a combination of both stimulant medication as well as behavioural therapy work best to alleviate symptoms. 

Some Tips for Dealing with ADHD
-  Exercise to help manage hyperactivity and inattention, this is best for both adults and children 
-  When you have to be somewhere, pad your time, giving yourself more time than you think you need
-  Do one thing at a time, multitasking can be distracting. Break a large task into many small tasks. 
-  Try listening to music while you work so you can stay focused
-  Create To-Do Lists
-  Ensure everything you need on a daily basis has a designated spot or area 
-  Use reminders or a calendar to prevent forgetting appointments and deadlines

Today, Monday October 10, marks this year's Canadian Thanksgiving. While Thanksgiving is known for its bountiful feast celebrating the harvest, the holiday is also a lovely time for families to gather together and share in grateful moments. Gratitude involves recognizing and appreciating one's blessings to create balance from life's difficulties (Lebow, 2021). Mindfulness is a helpful tool for practicing gratitude because it helps one handles life's difficulties with grace and acceptance (Lebow, 2021).  ​

pikisuperstar (Freepik)

Mindfulness Exercises
There are several simple mindfulness exercises one can attempt at home to facilitate the process. Here are 3 popular ones: 

1. The Raisin Exercise
Though it is named The Raisin Exercise, it can be done using any food item. This exercise helps one practice mindfulness by having them focus on their five senses. Namely, this exercise encourages one to self-reflect and describe the different sensations they are experiencing in relation to the food item. 
a) Describe the food's appearance
EG. Raisin - dark purple/brown, small, shriveled, dry
b) Describe the food's feel
EG. Raisin - wrinkly, dry, tough
c) Describe the food's smell
EG. Raisin - sweet, subtle
d) Describe the food's taste
EG. Raisin - sticky, sweet, grape
e) Describe your overall experience of the food
EG. Is it pleasant, different, neutral, etc? 

2. The Body Scan (Adapted)
The traditional Body Scan exercise requires technology and a facilitator. However, one can receive the same positive benefits from combining deep breathing exercises with a body analysis. 
To begin, lie on your back with your arms by your sides and your legs slightly apart. Throughout the whole exercise, continue taking deep breaths (5 to 10 seconds). With each new breath, focus on a new part of your body. It is recommended to start at the bottom of your body and move your way up [ie. start at your feet then go up to your legs then your chest then your arms then your neck and finish with your head] 
You can also slightly move parts of your body as you move up to remain more aware [eg. wiggling your toes or fingers] 

3. The 3-Minute Breathing Space
This exercise involves three distinct sections all lasting one minute. 
During the first minute, one is encouraged to answer the following "How are you doing now?" Thus, this first section focuses on one's feelings, thoughts, and sensations while answering the question. [inner reflection]
During the second minute, one is meant to focus on breath awareness; meaning, this second section is devoted to maintaining deep breathing. 

During the third and final minute, one is encouraged to recognize the ways in which the deep breathing is affecting the rest of their body. In other words, we expand attention outwards from the breath. 

For more mindfulness exercises, visit the following: Positive Psychology

Support
​If you feel mindfulness would be a beneficial practice for you and require assistance getting started, consider booking a consultation with Inner Oak Therapy. ​

verywellmind

Benefits of CBT
CBT offers numerous benefits including:

Developmental of Healthier Thought Patterns
By discussing problems with a trained mental health professional, CBT helps clients become aware of their negative [typically unrealistic] thoughts. This awareness helps reduce future negative thoughts and feelings because the client can recognize when such thoughts are unfounded in reality. 

Effective Alternative to Medication
However, it can also be combined with medication for a more holistic approach to treatment. 

Problem-Focused & Goal-Oriented
CBT is individualized to a client to ensure their needs are best met by the therapist. 

Fast Results
CBT is very structured to teach appropriate skills & strategies. As such, it is also time-limited to ensure results are aligning with the client’s current problems. 

Accessibility
CBT is a widely recognized, evidence-based form of treatment for mental disorders. As such, there are numerous centres that offer CBT as treatment thus increasing access to this form of therapy. 
CBT is often significantly more affordable than other forms of therapy. 
CBT can be performed both virtually and in-person thus providing access to more individuals, including those in remote or underserviced areas. 

Three CBT TechniquesCognitive Behavioural Therapy involves a wide array of techniques. Here are 3 common ones you can try at home: 

1. Problem-Solving
In CBT, this skill is often broken down into 5 simpler steps to help ensure success. 
i. Step 1 – Identify the Problem
ii. Step 2 – Create a List of Possible Solutions
iii. Step 3 – Assess Pros & Cons of Each Solution
iv. Step 4 – Select One Solution to Implement
v. Step 5 – Apply the Chosen Solution to the Problem 

2. Self-Monitoring
Self-monitoring is an important CBT technique because it involves tracking one’s behaviours over time and then sharing them with one’s therapist. 

By keeping a record of one’s behaviours, thoughts, and symptoms, one can better provide relevant information to inform the treatment program. Thus, self-monitoring helps ensure the best possible treatment for one’s disorder. 
EG. For individuals with eating disorders, self-monitoring can include keeping track of eating habits [ie. what they eat & when] and one’s attitude during eating habits [ie. positive versus negative thoughts/feelings when eating] 

3. Goal Setting
Goal setting is a key step in recovery for mental illness because it provides a concrete desired result. CBT also commonly employs setting SMART goals, with SMART standing for specific, measurable, attainable, relevant, and time-based. Such goals are important in CBT because they can demonstrate client progress. Try creating SMART goals for yourself! 

​For more, check out Very Well Mind: https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747 ​

Stress vs AnxietyStress and anxiety have several overlapping symptoms including a faster heartbeat and faster breathing. As such, it can be easy to confuse one for the other. Here are key elements that can help one differentiate between stress and anxiety. 

Stress
· short term
· external response to a specific, identifiable trigger 

Anxiety
· can linger [often a lifelong diagnosis]
· internal response meaning there may not be a specific trigger 

Plus, the feelings that accompany stress differ from those of an anxiety episode. Firstly, stress often leads to moodiness, irritability, or anger. Meanwhile, anxiety is characterized as an intense feeling of unease or dread. Secondly, stress may be accompanied by loneliness and unhappiness. On the other hand, anxiety is typically accompanied by restlessness and nervousness. 

​Nevertheless, it is important to note that stress may develop into anxiety. After all, one symptom of stress is having anxious thoughts. ​

​JR Bee (Verywell)

Ways to Manage School AnxietyIf you suspect yourself or someone you know may be suffering from school anxiety, here are some ways to help manage it. 

Individual/Group Techniques
1. Deep Breathing
a. When one is feeling anxious, both their heartbeat and breathing tend to quicken. By practicing deep, full-bodied breaths, one can help slow down their mind which reduces anxiety levels. For beginners, start with taking in one breath for 5 seconds then letting it out slowly over 5 seconds. 

2. Enjoy the Outdoors
a. Taking a break can allow one to escape anxious thoughts. Plus, being out in nature has proven to help calm minds. Finally, being surrounded by the outdoors can help one engage in mindfulness activities [like grounding] as it provides several stimuli for different senses. 

​3. Journaling
a. Allocating time to reflect on one’s day can help alleviate anxiety. To further help manage anxiety, it is recommended that one focus on positive thoughts and moments when journaling. These positive thoughts can help derail anxiety and its accompanying negative feelings. 

4. Exercise
a. Several studies have proven the effectiveness of exercise to manage mental health disorders. This is because exercise releases endorphins which promote pleasure. Plus, regular exercise helps one relax and improves one’s overall mood which can further lower symptoms of anxiety.  

5. Reaching Out
a. Having a proper support system of friends and family is a crucial component of managing any disorder, including school anxiety. It is also important for one to openly discuss their anxiety with their support system. For school anxiety, it is also beneficial for one’s support system to include teachers. 

Classroom Techniques
1. Accommodations
a. If possible, look into possible accommodations to help alleviate school anxiety. Accommodations can include: extra time for tests/assignments, alternatives to class discussions, cue cards/cheat sheets, and others. Discuss what accommodations would work best for you with your teachers to ensure your academic success. 

2. Daily Mood Check-Ins
a. If possible, create colour-coded mood cards that students can place on their desks at the start of the school day. Have one colour (eg. orange) signify the student needs a check-in with the teacher. This can help provide a safe space wherein the student feels comfortable addressing their anxious thoughts of the day (eg. feeling nervous about a pop quiz). 

​3. Comfort Spaces
a. If possible, create a safe space within the classroom for students to easily access helpful tools. The safe space should include healthy snacks since proper nutrition helps a student better manage overwhelming/anxious situations. In addition, the safe space can also include fidgets such as stress balls, marble fidgets, small pop-its, etc. 
b. When possible, allow students to use the safe space during breaks to help regulate emotions. In addition, if the safe space includes a mat or bean bag chair, it can be used for naps and proper sleep also helps manage anxiety. 

Support
​If you are experiencing school anxiety and are seeking professional help, consider booking a consultation with Inner Oak Therapy. We offer the following beneficial services: Child/Adolescent Therapy, Individual Therapy, and Group Therapy. In addition, Inner Oak offers Parent & Family Therapy - this service could help parents develop the interpersonal & communication skills needed to help their child manage school anxiety.

Claire Jack (Psychology Today)

Examples of ASD Manifestations To better understand how autism manifest itself in individuals, here are some examples of behaviours that fall under each DSM-V ASD symptom. 
Category A
1. Deficits in social-emotional reciprocity
a. Lack of ‘proper’ greetings when initiating conversation [eg. no ‘hello’ before discussing a topic]
b. No clear end to communication [eg. not saying goodbye] 
c. Lack of back-and-forth communication [eg. answering a question but not following up with another] 
d. Little to no sharing of emotions [prompted or unprompted] 
e. Not responding to their name 

2. Deficits in non-verbal communicative behaviours
a. Abnormalities in eye contact [eg. no eye contact or too much eye contact] 
b. Flat affect ie. lack of facial expressions 
c. Lack of hand gestures to indicate needs [eg. not pointing at an object when it is desired] 
d. Little to no use of purposeful body language [eg. many autistic individuals move their eyes around a lot during conversations which can be misinterpreted as ‘rolling their eyes’] 
e. Difficulty reading other people’s emotions 

3. Deficits in developing and maintaining relationships
a. Difficulties making friends resulting in smaller friend groups 
b. Difficulties participating in certain social contexts [eg. imaginative play as elementary aged kids] 
c. Presumed lack of interest in peers [eg. losing touch with people for long periods of time] 
d. Missing social cues [eg. not knowing when & how to respond to someone’s question to spare their feelings]
e. Extreme levels of emotionality [eg. deep interest in one’s significant other]
And more … 

Category B
1. Stereotyped or repetitive speech, motor movements, or use of objects
a. Echolalia ie. pointless repetition of noises & phrases one hears [eg. saying a TV catchphrase multiple times throughout the day with no prompt] 
b. Stimming ie. repetitive motor movements that help one process stimuli [eg. hand flapping, rocking back & forth, head nodding] 
c. Use of very formal language in everyday parlance 
d. Atypical play with objects [eg. organizing toys by colour or size for entertainment] 
e. Repeat simple movements [eg. pacing]

2. Excessive adherence to routines, ritualized patterns of verbal or non-verbal behaviour, or excessive resistance to change
a. Intense need for regularly scheduled activities [eg. morning/nighttime routines]
b. Need for careful planning before events [eg. having a planned meeting place & time]
c. Dislike for surprises 
d. Irregulated emotional responses to large life-changing events [eg. meltdowns during moves] 
e. Numerical patterns [eg. separating candies into specific number groups (like 5 per group)] 

3. Highly restricted, fixated interests that are abnormal in intensity or focus
a. Many autistic people have special interests which are topics in which they are intensely invested 
b. Common examples of special interests include: psychology, insects, animals, etc. 
c. These interests can be so intense that autistic people have seemingly no interest in other topics
d. These interests are deemed highly restricted in that autistic people will often show a drastic positive change in behaviour when one of their interests is mentioned 
e. These interests are deemed fixated in that they are often very niche or specific [eg. a specific era of history like war times] 

​4. Hyper‐or hypo‐reactivity to sensory input or unusual interest in sensory aspects of environment
a. Many autistic people experience sensory issues wherein they are sensitive to certain stimuli [eg. feeling highly disturbed from touching certain textures like microfibers]
b. On the other hand, some autistic people may be sensory seeking in that they crave more environmental stimuli [eg. having multiple forms of audio-visual stimuli on simultaneously (TV & phone)]
c. Apparent indifference to some stimuli [eg. having a high pain threshold] 
d. Extreme levels of reactivity to temperature [eg. always feeling cold]
e. Heightened senses [eg. hearing very quiet sounds] 
And more … 

Key Notes & RemindersIt is important to note that, while one must display signs of autism during childhood to be diagnosed, being late diagnosed does not mean they suddenly became autistic. All autistic people are born autistic, and thus their understanding & perception of our world is coloured by their disability from the start. 

It is also important to note that one’s support needs may change throughout one’s life. Regardless of the level of one’s support needs, they are always autistic; and it always hinders their life in one way or another. 

Also, as stated in its name, ASD is a spectrum disorder. This means that not all autistic individuals will experience autism in the same way. While they share distinctive traits of the diagnosis, the specific behaviours that result from their brain chemistry covers a wide range. For example, some people on the spectrum may have very adverse reactions to spicy food whereas others may consider some spicy foods as ‘safe foods.’ 

When learning about ASD, consider the voices of actually autistic individuals. Seek content that is created by people within the autistic community. This can include TikTok creators, blog writers, diagnosed researchers. 

For more information, we suggest visiting the following website: Embrace Autism

Support
​If you are on the autism spectrum and are looking for support in Ontario, Canada, consider booking a consultation with Inner Oak Therapy. We offer the following services that could be beneficial: Child/Adolescent Therapy, and Individual Therapy. In addition, we provide Parent & Family Therapy that can help further support autistic individuals in multiple contexts including the home.