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Archive for the ‘Psychotherapy’ 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).

BOOK A PSYCHOTHERAPY APPOINTMENT

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

Psychological & Therapeutic Benefits of Handwritten Letters

Posted on: January 22nd, 2026 by TouchStone Health

By Swapna Viswanathan, Registered Psychotherapist (Qualifying)


For 15 years of my life, I wrote and received long, handwritten letters from and to my father, who worked abroad. We both used to eagerly wait for our letters. The sound of the post being dropped at my house, the feel of the stationery, collecting thoughts throughout the week to write to him about school, friends, life and to know more about his work, sometimes at the sea doing some engineering work that he describes in his letters. He introduced me to his lived experience with seasickness and the storms he witnessed during his first time stationed at a location with alternating calm and rough seas.

These letters were filled with love, hope, dreams, experiences, emotions, opinions, different perspectives on the cultures he encountered, knowledge of several festivals from faraway lands, and kindled our imagination. We still have all the letters treasured in albums with nostalgia.

In a world where most of us work on laptops, communicate through e-mails and social media, the art of handwritten letters or notes has gradually dwindled. On the contrary, we see a rise of mental health challenges with many who wish to reconnect with themselves, or the version of themselves which felt calm and safe. Balance is so significant here. Feeling calm and safe, having social connections, serving and feeling a sense of belonging to our expanding community, expressing ourselves, connecting with nature, and taking our time without rushing have become luxuries for many nowadays.
            
Handwritten notes, cards, letters to self and others, or just a small chit bring many benefits to our mental and emotional health.

Some benefits of handwriting or handwritten notes and letters are:

  • Enhancing our emotional health
  • Supports in depression and anxiety
  • Slowing down to manage stress, process information, and emotional release by
    confronting everyday stressors.
  • Increases self-awareness and fosters self-reflection.
  • Creates Alpha and Theta waves connected to learning, which are otherwise not
    present when one uses typewriting.
  • Promoting deeper connections with loved ones and others
  • “One task at a time!” Writing letters to ourselves or others needs an intentional
    pause.
  • Enhancing cognitive ability and memory
  • Nostalgia by cherishing the letters to evoke these memories years later
  • Exploring emotions while gaining clarity
  • Handwriting letters and notes becomes therapeutic as information is processed
    simultaneously.
  • Helps generate ideas and see the bigger picture.
  • Processing information
  • Handwriting stimulates a vast network of brain areas involved in cognitive processing, motor and sensory abilities, as well as deeper levels of learning and retention (Marano et al. 2025).

To share this art and knowledge with others seeking to enhance their emotional and mental wellness, Swapna Viswanathan is hosting a 1.5 workshop on February 7, 4-5:30 p.m.

Click here to REGISTER FOR WORKSHOP

Only 10 seats are available for each session. Open to pre-registered participants only.


Reference:
Marano, G., Kotzalidis, G. D., Lisci, F. M., Anesini, M. B., Rossi, S., Barbonetti, S.,
Cangini, A., Ronsisvalle, A., Artuso, L., Falsini, C., Caso, R., Mandracchia, G., Brisi, C.,
Traversi, G., Mazza, O., Pola, R., Sani, G., Mercuri, E. M., Gaetani, E., & Mazza, M.
(2025). The neuroscience behind writing: Handwriting vs. typing-who wins the
battle?. Life (Basel, Switzerland), 15(3), 345. https://doi.org/10.3390/life15030345
 Shen L, Yang L, Zhang J, Zhang M (2018). Benefits of expressive writing in reducing
test anxiety: A randomized controlled trial in Chinese samples. PLoS ONE 13(2):
e0191779. https://doi.org/10.1371/journal.pone.0191779

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.

BOOK A PSYCHOTHERAPY APPOINTMENT

Debunking 7 Myths of Psychotherapy

Posted on: September 11th, 2025 by TouchStone Health

By Swapna Viswanathan, Registered Psychotherapist (Qualifying)

“I do not need therapy, I am not crazy,” and “I can just talk to my friend.”
How often have we heard these sentences? They are all too familiar, and it is particularly disheartening when they come from a loved one during a conversation in a hospital waiting room. This conversation brought out insights into several myths regarding Psychotherapy, which became a barrier to seeking support and prolonged suffering in many individuals.

You do not have to face difficult times alone; therapy can provide the support, healing, safe space, coping strategies, and exploration of root causes of behaviour and thought patterns, as well as the validation you need from a professional.

Seven Common Myths About Psychotherapy:

Myth 1: Psychotherapy is “just like talking to a friend”

Reality: Psychotherapists are highly trained professionals with specialized knowledge to support you in your healing. They create a safe space, remain non-judgmental, uphold confidentiality, remain neutral, employ specific interventions and assessments as needed, engage in continuous learning, acknowledge their own human biases, and provide unbiased therapy. They compartmentalize their emotions to provide the best therapeutic relationship and safe space for the client to process, feel validated, and heal.

Myth 2: Psychotherapy can fix the situation quickly

Reality: Psychotherapy or a psychotherapist does not provide solutions magically. It is a process that requires commitment and dedication from the individual. It is not a quick fix, and it might take a few or more therapy sessions to work on complex trauma, explore the root causes change thought and behaviour patterns significantly, and work on coping mechanisms.

Myth 3: Therapy is for “crazy” people

Reality: Psychotherapy or therapy is for anyone who is going through life stressors, such as work-related stress, relationship issues, situational challenges like a sudden loss or a significant life transition, trauma response, grief and loss, life transitions, psychological, emotional and mental health challenges. It is not only for those individuals with complex psychological challenges. At times, we as human beings go through difficult phases in life and need someone to provide a non-judgmental, safe space, offering validation, motivation, insights and empathy.

Myth 4: Therapy means “just venting out for 50 minutes to someone who listens”

Reality: Therapy is not just about venting out; it’s a collaborative process in which the individual actively works with their therapist to achieve their goals. Through meaningful conversations, therapists help individuals solve problems, explore the reasons behind behavioural patterns, and ask strategic questions that lead to insights, enabling them to find solutions to their problems on their own. Homework given after the therapy session is carefully tailored to each
individual’s specific needs, encouraging their active participation in the healing process.

Myth 5: “All the therapy modalities are the same and so are the therapists.”

Reality: Psychotherapy encompasses various therapy modalities, each with its unique approach and techniques. Based on the unique needs of the individual, their therapist selects specific modalities for their treatment plan. For instance, Cognitive Behavioural Therapy (CBT) helps change their negative thought patterns and behaviours; Dialectical Behavioural Therapy (DBT) helps individuals manage emotional distress, interpersonal effectiveness and mindfulness; Eye Movement Desensitization and Reprocessing Therapy (EMDR) is effective for complex trauma as well as anxiety disorders, dissociative disorders, eating disorders, depression, sleep problems, personality disorders, pain, and stress-induced physical disorders by processing the individual’s unprocessed distressed memories; Narrative Therapy throws light upon the stories we tell about ourselves; Gottman’s Method is designed for couples counselling; Solution-Focused Brief Therapy is goal-oriented; Internal Family Systems explores the different parts of the self.

Myth 6: Therapists only blame childhood trauma, parents and environment.

Reality: We explore childhood experiences and family dynamics to understand the root cause of the trauma or attachment style, and more, but blaming does not help to find solutions. Therapy can be helpful to understand how an individual can break their intergenerational trauma and develop new pathways to express.

Myth 7: “Therapy is expensive”

Reality: Therapy can be expensive, but there are also affordable options available. If you have work-related insurance, you can check if it covers the costs of psychotherapy. You can discuss with your therapist whether they have availability for pro-bono or sliding-scale fee clients. ‘Sliding scale availability’ refers to a system where the therapist adjusts their fees based on the client’s income, making therapy more affordable for those with lower incomes. Psychotherapists sometimes have sliding scale availability. You can also look for a student intern therapist
practicing under supervision who can provide therapy for low fees.

Psychotherapy can be helpful for many individuals. You can book a free 15-minute consultation with Swapna Viswathan, Registered Psychotherapist (Qualifying) to gauge if it is a good fit.

Psychotherapy now available at TouchStone Health!

Posted on: May 20th, 2025 by TouchStone Health

Swapna Viswanathan, Registered Psychotherapist (Qualifying) is now offering appointments at TouchStone Health.

Swapna’s approach to therapy is trauma informed, and integrates different therapy modalities based on each individual’s unique needs to ensure active participation in their healing process. All session conversations are confidential and non-judgmental, providing a safe space to share and heal.

HOW PSYCHOTHERAPY CAN HELP:

  • Finding clarity
  • Learn coping skills
  • Increasing resilience
  • Improving sleep
  • Increased self-awareness
  • Create a new narrative for life
  • Improved overall wellbeing
  • Enhance emotional regulation
  • Validation and empathetic support
  • Strengthens relationship with self and others
  • Reduced symptoms of mental health conditions
  • Helps children express their big emotions and fears
  • Changing thought processes and behavioural patterns
  • Process emotions, feelings and traumatic experiences

If you’re ready to take the next step, please book a 15 minute FREE consultation or contact Swapna for more information.

564-572 Weber Street North, Unit 3A
Waterloo, Ontario
N2L5C6