Archive for the ‘depression/anxiety’ Category

Ways to Reduce Anxiety in High-Functioning Individuals

Posted on: March 2nd, 2026 by TouchStone Health

By Swapna Viswanathan, Registered Psychotherapist (Qualifying)

Dr. Chloe Carmichael mentions in his book Nervous Energy – Harness the Power of Your Anxiety, “one of the hallmarks of high functioning people is intellectual curiosity”. Many of you might resonate with this sentence. In many cases, the high-functioning individual or their loved ones do not realize that these individuals who seem to be overachieving their milestones, ending the day with high energy, being present for the family, simultaneously completing one goal and working towards another goal, might be experiencing anxiety, depression or burnout.

Some of my favourite techniques to support a high-functioning mind are:

Cognitive Restructuring: The first step is to identify, challenge and replace the distorted pattern of thoughts or irrational thoughts, such as perfectionism, with realistic and balanced perspectives.

SMART Goal setting: Goals need to be specific, measurable, attainable, realistic and time-bound. Bigger goals can get overwhelming quickly, but breaking them into tiny, manageable tasks can help reduce or manage anxiety.

3-5 minutes: Doing a task that one might otherwise procrastinate for only 3-5 minutes to build momentum. I remember using this technique for subjects like business math and quantitative techniques during university days.

Grounding and relaxation techniques: Yoga, meditation, progressive muscle relaxation, pranayama (yogic breathwork), gardening, doodling and painting.

To-do list: Write a to-do list and keep it somewhere where you can see it. Writing all the tasks with approximate time taken to do them on a given day, week or month, keeping enough time for spontaneous addition of unexpected pivots.

Making time for hobbies and interests helps relax the mind. Someone once told me rest is also productive.

Breaking self-created limitations: Identifying self-created limitations which lead to stress or anxiety and breaking these barriers helps in setting more realistic goals.

Creating time to reconnect with friends. Every week, set aside some time to do tasks intentionally and mindfully, such as reading a book without hurry, having meals without distractions like watching television during meals, taking time to enjoy the tea without rushing, and taking time to do nothing. One of the biggest challenges for a high-functioning individual is to do nothing and relax.

Research shows that adding somatic therapy exercises helps in reducing anxiety and increasing mindfulness. Somatic therapy exercises also help release stress and tension, regulate the nervous system, and increase awareness in the body (Norizan, 2025; Nicholson et al., 2025).

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Reference:
Yusof, Norizan. (2025). Emotional transformation through the effects of somatic therapy techniques in reducing depression among students of skill training institutions. International Journal of Humanities Technology and Civilization. 68-74. 10.15282/ijhtc.v10i1.12228.

Nicholson, W. C., Sapp, M., Karas, E. M., Duva, I. M., & Grabbe, L. (2025). The body can balance the score: Using a somatic self-care intervention to support well-being and promote healing. Healthcare, 13(11), 1258. https://doi.org/10.3390/healthcare13111258

Somatic Exercises for Reducing Anxiety – Workshop Details Below

Posted on: February 18th, 2026 by TouchStone Health

By Swapna Viswanathan, Registered Psychotherapist Qualifying

Anxiety can show up in the body in various ways and sometimes is unique to the person experiencing it. Be it an elevated heart rate for some, shallow breathing for someone else, or one might say they experience tightness in their chest, whereas someone else might experience ruminating thoughts. Anxiety shows up in everyday life without warning, most of the time disrupting daily functioning. While psychotherapy or talk therapy helps reduce anxiety, research shows that adding somatic modalities can be beneficial in reducing anxiety (Kuhfuß et. al., 2021).

Somatic-based therapy modalities acknowledge the connection between our mind and body, which leads to trauma manifesting physically in our bodies. One of my favourite books that explores the relationship between emotions and physical manifestations is You Can Heal Your Life by Louise Hay.

What is Somatic, and the psychology behind somatic healing?

The meaning of somatic is body-oriented. The modalities that help us to heal by experiencing our body in the here and now, or the present moment, are somatic psychology modalities. This can be accessed in various ways, including physical movement, breath work, and increased awareness of sensations and embodied emotions. As well as inviting qualities such as non-judgment, curiosity, openness, and self-compassion.

Some of the somatic exercises that you can practice often are as follows:

Grounding exercises: 5-4-3-2-1 sensing exercises (five things you can see, four things you can touch, three things you can hear, two things you can smell and 1 thing you can taste).
Breath work, whether it is simple box breathing or specific yogic breathing practices known as pranayama (Anulom Vilom pranayama, Brahmaree pranayama or Kapalbhati).
Progressive Muscle Relaxation technique
Physical slow movements: Stretching, dancing, walking, yoga, nature walk and more.

To learn somatic exercises to reduce anxiety Swapna Viswanathan is hosting a three workshop series with different content every session.
You can book either 1, 2 or all three workshops.
REGISTER FOR THE SOMATIC EXERCISE WORKSHOP
Only 10 seats are available for each session. Open to pre-registered participants only.

References:
Kuhfuß, M., Maldei, T., Hetmanek, A., & Baumann, N. (2021). Somatic experiencing -effectiveness and key factors of a body-oriented trauma therapy: a scoping literature review.
European journal of psychotraumatology, 12(1), 1929023.
https://doi.org/10.1080/20008198.2021.1929023

How EMDR Therapy Supports Emotional Healing and Inner Balance

Posted on: October 21st, 2025 by TouchStone Health

by Swapna Viswanathan, Registered Psychotherapist (Qualifying)

At Touchstone Health, we understand that emotional healing can take many forms. One powerful and research-backed approach we offer is Eye Movement Desensitization and Reprocessing (EMDR) therapy — a method that helps people process and release the emotional impact of difficult or traumatic experiences.

Developed by psychologist Francine Shapiro, EMDR uses gentle, guided eye movements or alternating taps while focusing on distressing memories. This process helps the brain “reprocess” those experiences, allowing you to remember what happened without reliving the emotional pain.

How EMDR Works

During an EMDR session, you’ll work with your therapist to identify a target memory and the negative belief that’s tied to it — for example, “I’m not safe” or “I’m powerless.” While recalling this memory, your therapist guides you through bilateral stimulation (eye movements, tapping, or tones). Over time, your mind naturally begins to store the memory in a healthier way, reducing distress and allowing a new belief — such as “I am safe now” — to take root.

The Benefits of EMDR

Research consistently supports EMDR as an effective treatment for post-traumatic stress disorder (PTSD) and other trauma-related symptoms. It’s also showing promise in helping with:

Anxiety and panic attacks
Depression and emotional overwhelm
Grief and loss
Chronic pain or tension linked to stress
Low self-esteem and limiting beliefs
Anxiety Disorders
Obsessive Compulsive Disorder
Depression
Eating Disorders
Personality Disorder
Insomnia
Addiction
Psychosis
Mood Disorders
Severe Stress Response
Relationship challenges
and more

One of the reasons EMDR is so well received is that it doesn’t require revisiting every detail of a traumatic event. The focus is on helping your brain process what’s stuck — gently and effectively — so you can move forward with greater ease.

Evidence and Recognition

Numerous clinical studies have shown that EMDR significantly reduces trauma symptoms. It’s recognized by the World Health Organization and the American Psychological Association as an evidence-based treatment for trauma and PTSD.

Emerging research also suggests EMDR may support healing in areas such as anxiety, depression, and chronic pain, offering a well-rounded approach to emotional and physical wellness.

What to Expect

EMDR therapy follows a structured, eight-phase process that includes preparation, processing, and integration. You’ll always remain present and in control during sessions, with your therapist providing a supportive, grounding environment. Many clients begin noticing positive shifts after just a few sessions.

Moving Forward with EMDR

If you’ve been carrying emotional pain, recurring memories, or physical tension linked to past experiences, EMDR may help you find a new sense of calm and balance.

At Touchstone Health, our therapists are trained to guide you through this process safely and compassionately — helping you reconnect with your inner resilience and sense of peace.

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The Benefits of Massage for Nervous System Regulation

Posted on: June 17th, 2024 by TouchStone Health

by Maggie Seegmiller, RMT

Massage therapy has been shown to be beneficial for nervous system regulation through various mechanisms that reduce stress and promote relaxation. One of the primary ways massage achieves this is by stimulating the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response. Research indicates that massage therapy can significantly lower cortisol levels, the hormone associated with stress, and increase the production of serotonin and dopamine, which are neurotransmitters that contribute to a sense of well-being and relaxation .

Additionally, massage therapy has been found to activate the body’s pressure receptors, which send signals to the brain to reduce the production of stress hormones and stimulate the vagus nerve. The vagus nerve plays a crucial role in controlling the parasympathetic nervous system and helps in lowering heart rate and promoting a state of calmness. Studies have shown that regular massage therapy can enhance vagal activity, leading to improved mood and a reduction in anxiety and depression symptoms.

Furthermore, massage therapy can improve blood circulation and ease muscle tension. Enhanced blood flow ensures that oxygen and nutrients are more efficiently delivered to tissues, which can help in healing and reducing pain. The relaxation of tense muscles and the alleviation of pain through massage can also reduce the sympathetic nervous system’s fight-or-flight response, which is often overactive in individuals with chronic stress and anxiety .

Overall, the benefits of massage therapy for nervous system regulation are well-supported by scientific research. By promoting relaxation, reducing stress hormones, stimulating the vagus nerve, and improving circulation, massage therapy can effectively help maintain a balanced nervous system and contribute to improved mental and physical health.

References:

Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Tepe, R. (2010). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Diego, M. A., & Field, T. (2009). Vagal activity, early growth and emotional development. Infant Behavior and Development, 32(3), 355-362.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Delaney, J. P., Leong, K. S., Watkins, A., & Brodie, D. (2002). The short-term effects of myofascial trigger point massage therapy on cardiac autonomic tone in healthy subjects. Journal of Advanced Nursing, 37(4), 364-371.

Are We Done With Grief Yet?

Posted on: February 22nd, 2022 by TouchStone Health

By Julie Robertson, Registered Social Worker, CCLS, MSW, RSW

Grief. We have heard that word a lot in the last two years. We have lost a lot, in many different ways, and we are all feeling it in some form or another. But what is grief exactly? What does it feel like and why keep bringing it up? Many people associate the word grief with death, and in essence it is a feeling that comes with the death of something, but not always with the death of a living being. Grief is our “responses to loss” whereas bereavement is more specific to the reaction to a death of a person (or pet), and both deserve recognition. Any type of loss is a significant event and our reactions to those losses are important to process and find support for.

Right now, many of us have become used to what we are experiencing, we have learned to live with the ‘new normal’ that was talked about a lot in the beginning of the pandemic. That new normal though, has felt very uncertain at times. We have become used to the feeling of uncertainty, while at the same time longing for a return to something more stable. We miss the feeling of knowing what to expect each day, some miss jobs, some miss friends, activities, and some miss people that are no longer here. We mourn for those losses and even experience intense longing to have things back to how they were before.

Mourning is also a term we hear with grief and can be explained as “the outward expression of our grief’”. For some, that is out loud and in the open, talking to people, sharing feelings, even weeping openly about how we are feeling. For others, mourning is done quietly and in private, with little for others to see about how we are feeling inside. And for many, the mourning comes out in hidden ways, angry or in denial that the feelings of discontent with how things have been are due to grief. The thing about grief and mourning, is that however it is coming up for you and however you do your grieving, it is all ok. There is no right or wrong way to grieve or to express your grief. It is ok to do the messy crying in your car, the single tear in line at the store, the nonstop talking about your loss, or the journaling poems in secret. Whatever you need to do to help cope with the feelings in healthy ways is how it needs to come out, but when we ignore or deny the grief it can come out in more destructive ways.

But that brings up what are the healthy ways to cope? The first question I would recommend asking is what is it that I’m feeling? What do I need to do (or not do) to support whatever I’m feeling? Next, is it possible for me to do it? If not, what are my other options? For some, flying away on a week’s beach vacation may feel like the best thing to do, but not be possible. What is the next best thing? Maybe a short retreat closer to home, or a day off to turn up the furnace, put on some shorts and listen to beach music with a fresh fruit smoothy, and throw on some sunscreen for the full experience of the beach smell. For others it may be continuing with regular daily activity, nice and structured with everything certain and in its place to feel more comforting. Everyone has different needs when grieving and taking the time to recognize how you are feeling and what you need to do to support your needs can go a long way to manage the experience. I say manage and not fix, because the other thing about grief, is that you can’t fix it or make it go away no matter how hard you try. It has a way of sticking around until it is felt and processed. You can push it away, delay it until you have more time or feel safer to let it surface, but it doesn’t go away until it’s sure it’s moved through you. This is very often the most difficult part, to let the feelings come and have their place, be recognized, and be allowed to do what they need to do. Grief is painful. It can feel overwhelming. It can feel like waves are coming to swallow you and that they will never leave you alone.

I am here to tell you that they will, the waves will get smaller, further apart, and eventually reduce back to a calmer surface. But also, to point out that grief often has a way of hiding itself away until we feel safe enough to feel it. As we move towards opening up again and regain more and more of “the normal” we were missing, those feelings may just pop up out of nowhere and surprise you. This is also normal and ok but can be shocking if you’re not expecting it. Finding support to get through those big waves, learning about the grief process and having someone to talk with to help find ways to cope, or even to just sit with you while the waves crash around can be very helpful to getting through the process. Whether your grief is related to a death or any other feelings of loss, or you are looking for help in supporting a child, family member or friend through grief, you are welcome to connect for a free consult about how I can help support you through your experience. https://touchstonehealth.ca/clinicians/julie-robertson-rsw/

Feeling Burnt Out? You’re Not Alone!

Posted on: January 5th, 2022 by TouchStone Health

By Julie Robertson, CCLS, MSW, RSW

How Are We Feeling?

Is anyone tired yet? Feel like crying, yelling, or stomping your feet with the latest provincial restrictions? As we continue into this 4^th wave of the pandemic and kids return for another round of online schooling, many are feeling pushed past the point of being able to hold it all together. So go ahead, cry, stomp or yell (maybe into your pillow) and let everything you feel have its place. The more people I talk to these days, the more I realize that so many are experiencing burnout from the challenges of the last two years. Yes, we’re coming up to two years living through the ups and downs of the pandemic, and that is a long time to be under this much stress.

What is Burnout?

Feeling burnt out is a concept we threw around maybe a bit lightly in previous times to describe big stressors such as crunch time during exams, busy streaks at work, or shuttling kids to activities on top of working and caring for family members. Those things all have potential for burnout but add a pandemic on top of that and it seems almost inevitable that most people would be fizzling and fading out this far into it. One difference is that before, we often caught a break. Exams finished, workloads ebbed and flowed, and kids activity sessions ended with each season. Now, there has not been the same balance, no end to the stress of the pandemic, and so much unknown with all of it that we are left is stress mode for way too long with no way to rest and recover. Even if we are eating healthy balanced foods, drinking water, going for walks and getting fresh air, for many people it doesn’t seem to be feeling any better. This is beyond the tired of before and recognizing it for what it is can help switch from swimming in circles to energy conservation mode, allowing the chance to heal when we have space. Burnout can be described as the imbalance between too much stress and the lack of resources to cope with it, or “feelings of depleted energy or exhaustion because of continual stress”.

Some symptoms of burnout could be:

Feeling exhausted, despite efforts to relax and replenish
Irritability or hostility
Difficulty concentrating
Change in sleep habits
Feeling distanced from others, friends, family, kids
Lack of fulfillment in work, parenting etc
Feeling trapped

My Coping Tools Aren’t Working!!

So, hands up if you’re feeling depleted from continual stress? How many are feeling the lack of resources to cope with that stress? Are the tools you usually pull out to help cope just not working under the current circumstances? I don’t think you’re alone with that one! The things that normally help us cope like taking time off with friends, some alone time with a cup of tea, going to the gym, connecting socially with co-workers to vent, or even accessing affordable healthy foods have all been interrupted. Health care workers, teachers, other front-line staff especially are struggling with the heaviness of working in helping professions and holding other people’s emotions. Those working in services jobs also have the stress of face-to-face contact, and grumpy grumps complaining about not getting enough ketchup packets with their order is adding layers to an already stressful industry to work in.

Is Parental Burnout a Thing?

And then there are the parents of school age kids and youth, who are now facing another few weeks (at least) of doing it all and having no space to take a breath and regroup. Parental burnout is noticeable on the whispers, sometimes loud whispers, of many parents who feel like they are hating being parents right now. On top of feeling the burnout symptoms, many parents then add on shame and guilt for not enjoying their kids as much as they ‘should’, or for not being able to provide as much support as their kids need right now.

Now What?

So, after recognizing we’re feeling burnt out, what do we do if our usual coping strategies aren’t working anymore, or we can’t implement them because of the circumstances we’re in?

1. First, breathe. That’s all, if nothing else just breathe. Pretend to smell freshly baked cookies with a deep breath, then blow out to cool them off.

2. Let yourself feel. Everything that is coming up, even the hate, anger or frustration has a place and can be honoured. Just because you have those feelings doesn’t mean they are permanent, but they are valid and can be allowed to be recognized and named for what they are. And scream into a pillow if you need to, just maybe warn people nearby first.

3. Go back to basics of survival. Eat, sleep, create ways to feel safe and prioritize the most important things to get through each day. Oh, and water, don’t forget to drink water!

4. Move. If your body is already stressed to the point of being in fight or flight mode, don’t push it further into stress by pressuring yourself to fit in workouts you would normally do when feeling good. Be gentle, move your body, get some fresh air, or just stretch when you have a few minutes throughout the day.

5. Reframe your thoughts in helpful ways. After letting all the feels do their feeling, look at picking out a few mental statements that have room for a shift in perspective and try them on. Things like “I can’t stand a messy house, I am failing at keeping it together if I can’t keep things organized” could shift to “I can’t stand a messy house, but it won’t be like this forever (even if it feels like it right now). I can leave the toys where they are and focus on doing one load of laundry for today”.

6. If help is offered, take it, or not. If having your mother-in-law in your house for the day to ‘help’ doesn’t feel very helpful, then saying a polite no thank you might be the less stressful choice, and that’s ok.

7. Talk to someone. A friend, a counsellor, a neighbour, a sympathetic pet. Journaling or making voice notes to vent can also be helpful. If you’re really feeling down, call a helpline or head to your Emergency Department.

And that is all I’m going to say because a bigger list is not always better. In times of crisis, illness, burnout, we can let go of all of the extras we have padded onto our lives, the frills, bows and expectations that aren’t essential to what we need, and just focus on taking care of the things that get us through. The frills and bows and be added back on later, if we still want them that is!

If you feel you need more support finding ways to cope that can fit with your circumstances, consider booking a free 15-minute consultation, or go straight to booking a 50-minute session with Julie. All sessions are virtual, Social Work fees are covered by most insurance plans.

By Julie Robertson, CCLS, MSW, RSW

A Naturopathic Perspective on Postpartum/Perinatal Mood and Anxiety Disorders

Posted on: June 4th, 2021 by TouchStone Health

by Dr. Melanie Reidl, N.D.

The postpartum period can be a transformative, beautiful experience for new parents, however, it is not without a dark side for many. I personally experienced both the euphoric stage of new motherhood, as well as the anxious and depressed state that many women experience.

Perinatal/postpartum mood and anxiety disorders (PMAD) affect approximately 15 to 20% of new mothers. This may underestimate the prevalence of PMAD; the signs and symptoms may be missed and attributed to being a ‘normal’ part of motherhood, or, mothers may resist acknowledging the signs because of stigma or societal pressures.

If prolonged and untreated, PMAD’s can be detrimental to maternal health and the child’s development. As such, is important that we work to improve our screening/identification and treatment approaches for this group of women.

Naturopathic Medicine, with its emphasis on treating root causes and viewing health more holistically, is well suited to support women with PMAD’s. There are many factors or root causes that may be involved in the development of a PMAD, including but not limited to the following: personal history, family history, social support, birth experiences/trauma, stressors, nutritional status, and thyroid/hormonal factors.

In my experience, the most overlooked factors are nutritional status, stress levels, and thyroid/hormonal imbalances. First, is not uncommon for women to be undernourished during their pregnancy and when a new baby enters the picture. She may have forgotten to take her prenatal multivitamin, have pre-existing nutrient deficiencies, or feel like she doesn’t have the time or energy to nourish herself properly.

Elevated stress hormones are also common in this group of women. The stress hormone, cortisol, may high be due a variety of factors, including but not limited to: birth trauma, lack of support, financial challenges, relationship stress, and lack of sleep.

Further, the risk for developing hypothyroidism (an under active thyroid) is greater in the postpartum period. Hypothyroidism may develop due to nutrient deficiencies, prolonged elevation in cortisol levels, and hormonal and immune system changes associated with pregnancy and postpartum. Hypothyroidism is a common cause of depression, anxiety, and fatigue, and must be ruled out in all cases of PMAD.

In my opinion, the treatment approach to PMAD should be collaborative in most cases. Involvement of the woman’s G.P., a Psychologist or Social Worker, and an N.D. would address several facets of the PMAD. In moderate to severe cases medication may be necessary for a period of time. Counselling or CBT is also important to develop healthy coping strategies and to re-frame negative thought patterns.

My approach as a Naturopathic Doctor would begin with a comprehensive screening of thyroid tests and nutrient levels (ie. Vitamin B12, Iron status, Vitamin D3) in these women in order to better identify and treat any possible physiological underpinnings. Following a careful assessment of patient history and blood work, I work with women to optimize their nutritional status and provide dietary counselling, I encourage healthy lifestyle factors such as exercise, self-care, and mindfulness practices, and provide individualized nutritional or herbal supplement recommendations.

As an ND who has seen many women with PMAD, in addition to my personal experience, I have developed a deep understanding and empathy for this group of women. They deserve a thorough assessment of their physical, mental, and emotional health, as well as an individualized treatment plan to help them cope, overcome their PMAD’s, and improve their well-being so that they can be more present mothers for their babies and be their best selves.

We Can do Hard Things and Everything is Figureoutable

Posted on: September 14th, 2020 by TouchStone Health

by: Dr. Amanda Cressman, N.D.

I’m always so grateful when the right book comes along at the right time. I’ve had this happen recently when I read Untamed by Glennon Doyle and Everything is Figureoutable by Marie Forleo.

For many people, this year, at this time, in this season is bringing about very hard things where perspective can be lost. These words have helped restore that for me.

In my house, I have a few select quotes that are hung up in rooms as I try to instil these thoughts into my children but also into myself. In my children’s playroom I have this framed quote, “Everything is Figureoutable”. This quote comes from Marie Forleo and her book named just that. Marie is a life coach, an enterpreneur and many other things. She is an example and a reminder that we can define who we are and how we experience things with our attitude and perspective.

A week into having this quote up and framed in our house, I was doing some computer work where I was needing to learn a new system which is one of my least favourite things to do. My youngest daughter saw me sigh, looking defeated and stressed and said, “mommy, you know everything is figureoutable…you can figure this out.” I had put up this quote in their playroom that very week and shared the concept with them, bringing it up when they were frustrated, teaching them that they have the ability to figure things out. When my daughter said this, it made me smile large, seeing that a 5 year old had locked these words in as a belief in a few short days where I obviously had more work to do. I repeated it in my mind

I love this phrase because it’s playful, it’s positive and it’s powerful.

And it’s been very helpful in this peculiar year, in this precarious season as we all have no idea what the next bit of time will be for us all.

But Marie reminds us that everything is figureoutable. I just need to get my mind out of the way to make room for solutions and ideas. If you like this phrase and feel as though it could benefit you, please feel free to download this image.

The second book that has been helpful is Glennon Doyle’s, Untamed. It is a powerful piece of work. It’s raw, it’s real, it’s courageous and it’s important. Glennon shows up authentically on each page and if you have the audio version of her work, she’s as good of an orator as a writer, which is saying something.

Out of many of the highlighted quotes from her book, this one has landed the strongest for me….“We can do hard things.” We are all continuing to experience changes with uncertainty of the coming months, but her words, “We can do hard things” is inspiring and instills in me, “yes, I can do hard things, I’ve done a lot of hard things before and life brings about hard things….I can do this, my kids can do this…we all can do this.”

It’s why I love Naturopathic Medicine, because my job is to help people figure out why they are experiencing what they are experiencing and how to get back to who they wish to be. And sometimes that work is hard. Asking people to look at their lifestyle, to change patterns or behaviours that are blocking them from health is hard stuff.

For me as a person, as a parent and as a Naturopathic Doctor, resilience is what I strive for. Resilient people can weather the season changes of life with grace and and with perspective.

This coming season of life is a big one for us all. It is asking us to be flexible, to be conscientious, to be considerate and to be patient.

For whatever is going on in your life, I hope these words from these two extraordinary women will be helpful…knowing you can figure things out and you can do hard things.

If you like this phrase and feel as though it could benefit you, please feel free to download this image.

Showing Up Authentically

Posted on: May 22nd, 2020 by TouchStone Health

by: Dr. Amanda Cressman, N.D.

This post is looooong overdue. It has been 10 weeks from today that I had been seeing patients in clinic when COVID-19 had changed our lives.

It’s been such an interesting time and for anyone who knows me, you know I love the word interesting as it is a great umbrella word for a variety of experiences. What’s so bizarre and difficult to wrap my head around is the variance of experiences in the past 2.5 months. How this virus can be life threatening to some and not to others, how the isolation has been horrendous for some and absolutely welcomed and enjoyable for others and the financial implications for so many people and businesses. The only thread of consistency is that we are all connected in this, that this experience has affected us all and that among the variances, we are in it together. We all know that life will never be quite the same hereafter- how businesses will run, how we interact with each other and ultimately how we perceive others.

With so much disruption, it is jarring, especially for those who are wired similarly to myself.

The reason I called this post Showing Up Authentically is that I ask people in my practice to do this. I value authenticity and to ask it of others, which means I need to always ask it of myself….especially when it’s hard to do so.

When stress happens we often do one of three things. We fight, we flee or we freeze. My response when all this began was to fight. My nervous system was spun. Sleep was altered with the dreaded 3 am wakeup where my mind racing, the wired but tired feeling throughout the day was present, causing great levels of anxiety, the change in appetite and cravings were not great, to put it politely and the overall heaviness of this new and very unwelcome reality was felt. But with time, the fight died off and the freeze took over, a feeling very new to me – numbness, fatigue, lack of motivation and deep sadness. Collective grief was spoken about a lot in that time and was a great analysis of what we were all experiencing.

But like all things, there is a season, thank goodness there are seasons in nature and in life…as that fight and freeze response had passed to the present reality of acceptance and even finding joy with the changes that have come from all of this.

The point of this article is to remind you that you are not alone and that whatever season you are presently in – whether that be fear, joy, uncertainty, anger or ambivalence…you are not alone. It’s been an honour to connect with people over the last few weeks and months, hearing their experiences, sharing in their story and supporting them…as it’s been really hard for many. There is so much information out there, that many of us are in mental overdrive. It’s hard to digest it all, knowing what to trust, wondering when things will change and how it will all look. With all the mental chatter, it takes work and effort to connect with ourselves on an emotional level, really listening to what we need and giving space to feel it. For me, as a health care practitioner, I’ve struggled with feeling some of these not so pleasant feelings and grateful to have given room for them to be felt.

Everything has a season and this has been one of the most bizarre seasons of my life. I think many can relate to that. The more we share, the more we open up about what is honestly going on in our lives, the more we remind others that we are in this together. Showing up authentically is easy when things are great but not when things are tricky. I hope however you are feeling, wherever you are at, that you are remembering your goodness, your worth and that you are not alone.

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