Under Lockdown: Cope with Tension in Your Relationship

63 days ago

Hello Reader, It is easy to imagine that frustrations, tensions and arguments in households are common problems during COVID-19. As we spend most of our time in one space with a loved one, disagreements, annoyance and frustrations are bound to happen. Normalize this experience for yourself. If the tension becomes too overwhelming, create a code word with your partner. This strategy will help you to communicate effectively before someone says something they might regret. Ask your partner what they need to sooth. Is it a hug? Deep breath? Verbal reassurance? Distraction?...

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How to Maintain Optimism in the time of COVID-19

79 days ago

COVID-19 is understandably taking a global toll on our mental health. The social isolation, fears of illness, threats to financial security, worries about how, when or if this will end are all rapidly leading to a mental health crisis. In CBT, we often talk about the cognitive triad - core beliefs about the self, about others, and about the world.  These core beliefs dictate how we make sense of the world, and determine how we feel and how we behave. Negative core beliefs lead to diminished self-esteem, increased depression and anxiety, and...

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Accessing medical treatment during COVID-19 - Dial-a-doc

79 days ago

COVID-19 is posing many challenges to every day life. One of these challenges includes access to medical appointments.  While at CITC we are thankfully able to continue mental health services to our existing and to new clients by transitioning to virtual care, many doctors offices have been forced to close or be selective in terms of who they see face-to-face during this pandemic. A recent Ontario Medical Association poll of its members have indicated that as many as 50% of physicians are thinking of closing their offices completely. The good news is...

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How to combat depressive thinking during COVID-19

85 days ago

Depressive thinking can be heightened during this challenging time.  Here is an article on tips of how to help combat this negative thinking style.

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Mental Health in the Time of COVID-19

110 days ago

These are unprecedented times.   As the COVID-19 pandemic rages across the world, we have collectively entered into a time of crisis.  Understandably, reactions such as fear, worry, anger, and hopelessness will be  common.  And the mandated social isolation absolutely necessary to 'flatten the curve'  can in itself be associated with poor mental health, including increased risk for depression, anxiety and substance use. While levels of distress will surely increase both directly from fear of or actual contamination with COVID-19,  or indirectly from the global financial and social fallout of COVID-19,...

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Gratitude: A simple and effective way to happiness

603 days ago

With the holidays around the corner, it’s a good time to start thinking about the most efficient ways of coping with stress. While many positive emotions serve as undercurrents to the holidays- love, togetherness, appreciation- the demands of the season an also be a significant stressor for many. But did you know that incorporating something as simple as gratitude into your daily life, can have profound and positive effects on your well-being and mental health? There is a wealth of psychological research demonstrating the powerful effects of gratitude. A number of...

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Therapy Sessions for Under $125

653 days ago

CITC is pleased to announce that an M.Ed. student has joined our practice and is providing our psychological services at reduced fees. Please call 416-570-5050 or email to find out more.

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Back to School - Time for a Psychoeducational Assessment

673 days ago

Well here we are on September 4th and, depending where you’re located, another school year is either just around the corner or already underway. If you’re like most parents, this is probably a pretty stressful time for you. There’s back-to-school shopping, the prospect of new teachers (and potentially even new schools), and through all of it, of course, your underlying concern for your child’s emotional and academic well-being. How is your child faring relative to their peers? How well-equipped are they to handle the information they’re going to learn? Are they...

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Suicide Risk and Prevention

764 days ago

The recent news that Kate Spade, fashion icon, died by suicide has sent shock waves throughout the world.  How can someone so successful and famous who seemingly had everything going for her choose to end her life?  Suicide, however, is a complex issue and does not discriminate.  People of all genders, ages, socioeconomic status and ethnicities can be at risk.  And the risk is rising across all ages and genders.  While there are certain risk factors (depression or other mental health problem, substance abuse, history of sexual abuse, a major...

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Psychoeducational Assessments now offered at CITC

793 days ago

Psychoeducational assessments involve comprehensive testing to obtain information regarding an individual's cognitive, academic, emotional, behavioural and social functioning. The Cognitive and Interpersonal Therapy Centre is happy to announce that we now offer psychoeducational assessments for children and adolescents between the ages of 6-18 years old. Click here to read more about psychoeducational assessments. Click here to read about other services offered at the CITC. For more information regarding psychoeducational assessments or any of our other services, please send us a message here, email us at or call/text 416-570-5050.

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The Four Horsemen of the Apocalypse: Are they negatively affecting your relationship?

805 days ago

One maxim that holds true for almost every relationship is that the effort you put in bears fruit. Putting in work is both worthwhile and necessary, contributing to your long-term success and happiness in your relationship. One of the areas you can put in this work is in improving your communication. Relationships can be a lot more rewarding and run much smoother when both members are able to effectively speak their mind and feel heard by their partner. Dr. John Gottman has an interesting metaphor to showcase several methods of effective...

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Find yourself overthinking? Here's how to stop

960 days ago

Do you find that you are constantly going over and over situations in your mind and find it difficult to stop?  Do you overthink or obsess about  situations at work, your health, or about your relationships?   You are likely ruminating.  People who passively ruminate and repetitively fixate on their problems, without taking action. Over the years, there has been a lot of research done on the psychological and physiological effects of rumination.  Nolen-Hoeksema has repeatedly found that individuals who engage in rumination are more likely to develop and have prolonged periods of depression than those...

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Burnout - Are you running on empty?

1254 days ago

If constant stress has you feeling overwhelmed, exhausted, and unmotivated, you may be suffering from burnout.  Burnout is a terms that has become popular in recent years, and is used to describe a state of emotional, physical, and psychological exhaustion caused by prolonged stress.  Burnout can cause changes to your body that leave you more susceptible to colds and flu. And extreme burnout can look a lot like depression.  Burnout is usually caused by work-related stress, but personality factors (e.g., perfectionism) and lifestyle factors (e.g., caring for young kids, taking...

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How To Deal With Holiday-Related Depression And Seasonal Affective Disorder

1301 days ago

The holidays can be a difficult time for many people, and for those suffering from depression or seasonal affective disorder, they can be nearly impossible to get through alone. When the temperature drops and the landscape begins to change, it can have a profound effect on some, leading to low days where everything looks bleak and overwhelming. It’s not just a matter of feeling down on a few gray days; for some individuals, it’s hard to get out of bed. For others, substance abuse is a way of coping. And, unfortunately,...

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CITC Associate, Dr. Jessica Dere, Speaks at TEDx

1314 days ago

“Simply adding some basic demographic information can significantly shift how we think about the very same behaviours”. All individuals have varied experiences that influence their appreciation and presentation of mental health concerns. One’s culture can also affect these factors. Dr. Jessica Dere recently spoke at TEDxUTSC about the significance of considering cultural factors when understanding a person’s context for their behaviours and defining mental illness. She also discusses how to engage with knowledge about an individual’s culture and the implications of a culturally-informed approach in research, clinical, and educational settings. Click on...

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