In Part 1 of this blog, we explored how complex trauma affects a person emotionally, cognitively, and physically, often leading to complex post-traumatic stress disorder (C-PTSD). In this next section, we’ll focus on the long-term effects of complex trauma and discuss ways to begin the healing process.

Complex trauma refers to prolonged, repeated exposure to traumatic events, often occurring within interpersonal relationships or early in life. Unlike single-incident trauma, complex trauma shapes a person’s sense of identity, safety, trust in themselves and the world, and general attachment to others. Understanding these impacts is the first step toward compassionate, effective care and meaningful recovery.

The Long-Term Impact of Complex Trauma

Without intervention, complex trauma can shape a person’s personality, behaviors, and overall mental health. Many individuals develop anxiety disorders, depression, or dissociative disorders as a result of their experiences. They may struggle to maintain stable jobs, relationships, and a sense of purpose in life. Self-destructive behaviors, including substance abuse, disordered eating, or reckless decision-making, can become coping mechanisms for the unresolved pain/hurt. Additionally, chronic feelings of emptiness, emotional detachment, and difficulty trusting others can make it challenging to build a fulfilling life. However, despite these challenges, healing is possible with the right support and strategies.

Healing from Complex Trauma

Recovery from complex trauma is a gradual process that requires patience, support, and intentional effort. When beginning the journey, it is important to establish a sense of safety and stability in your life. Before deep healing can occur, individuals must feel physically and emotionally secure in their environment. This includes developing healthy routines, learning self-soothing techniques, and building supportive relationships. 

Psychotherapy can also be helpful in determining the specific messaging that led to the complex trauma. After having a better understanding of the ways we were hurt, we then have the opportunity to develop new, more helpful narratives about ourselves and the world around us that makes us feel safe and secure. Additionally, psychotherapy can also be a space where you learn to recognize triggers, establish boundaries, and emotionally regulate when feeling heightened. 

Dr. Erica Tatham, Ph.D., C. Psych., is a psychologist and neuropsychologist at the Centre for Interpersonal Relationships (CFIR). Dr. Tatham provides psychological services to individual adults and seniors experiencing a wide range of psychological and relationship difficulties. She typically works with individuals experiencing mood and anxiety disorders, complex and situational trauma, neurodevelopmental disorders (e.g., ADHD and ASD), and interpersonal conflict. She takes an integrative approach to therapy and utilizes emotion focused therapy (EFT), object relations and self-psychology, and cognitive behavioural therapy (CBT).

References:

Cook, A., Spinazzola, J., Ford, J., Lanktree, C., Blaustein, M., Cloitre, M., & Van der Kolk, B. (2005). Complex trauma. Psychiatric annals, 35(5), 390-398.

Ford, J. D., & Courtois, C. A. (Eds.). (2020). Treating complex traumatic stress disorders in adults (2nd ed.): Scientific foundations and therapeutic models. New York: The Guilford Press.

Trauma is often thought of as a single, life-altering event, but for many people, it is an ongoing experience that shapes their entire sense of self and the world around them. Complex trauma develops from prolonged exposure to distressing events, often in relationships where there is an expectation of safety and care, such as in the home or with caregivers. Unlike single-incident trauma, which may result from a car accident or a natural disaster, complex trauma is deeply woven into a person’s development and disrupts emotional regulation, trust, and a person’s sense of self. Understanding complex trauma is essential, both for those who experience it and for those who support them on the path to healing.

The Impact of Complex Trauma

The effects of complex trauma extend beyond emotional distress, influencing cognitive functions, physical health, and interpersonal relationships. 

Emotionally, individuals may struggle with intense mood swings, difficulty regulating emotions, and persistent anxiety or depression. Many people with complex trauma experience chronic feelings of emptiness, shame, or guilt, often engaging in self-destructive behaviors such as substance abuse or self-harm as a way to cope. 

Cognitively, trauma can impair concentration, memory, and decision-making. Many individuals report experiencing intrusive thoughts or flashbacks and develop a negative self-perception, feeling inherently flawed or unworthy of love. These thought patterns often lead to overgeneralized fear responses, where a person expects harm even in safe situations. 

Physically, the body carries the weight of trauma, manifesting in symptoms such as chronic fatigue, muscle tension, gastrointestinal issues, and an overactive stress response. Sleep disturbances, including nightmares and insomnia, are also common. The nervous system remains on high alert, leading to hypervigilance and difficulty relaxing, even in non-threatening environments.

Complex PTSD (C-PTSD) vs. PTSD

When the trauma experiences cause significant psychological distress, then an individual will likely be diagnosed with post-traumatic stress disorder (PTSD). 

While both PTSD and Complex PTSD (C-PTSD) result from trauma, they differ in key ways. PTSD typically develops after a single, identifiable traumatic event and is characterized by flashbacks, nightmares, and heightened arousal. In contrast, C-PTSD emerges from repeated trauma over time and therefore makes emotional dysregulation, a distorted self-image, and chronic difficulties in relationships more likely. 

Although C-PTSD is not yet formally recognized as a separate distinct diagnosis in all diagnostic systems, it is widely acknowledged in trauma-informed care and therapeutic settings.

Dr. Erica Tatham, Ph.D., C. Psych., is a psychologist and neuropsychologist at the Centre for Interpersonal Relationships (CFIR). Dr. Tatham provides psychological services to individual adults and seniors experiencing a wide range of psychological and relationship difficulties. She typically works with individuals experiencing mood and anxiety disorders, complex and situational trauma, neurodevelopmental disorders (e.g., ADHD and ASD), and interpersonal conflict. She takes an integrative approach to therapy and utilizes emotion focused therapy (EFT), object relations and self-psychology, and cognitive behavioural therapy (CBT).

References:

Cook, A., Spinazzola, J., Ford, J., Lanktree, C., Blaustein, M., Cloitre, M., & Van der Kolk, B. (2005). Complex trauma. Psychiatric annals, 35(5), 390-398.

Maercker, A., Cloitre, M., Bachem, R., Schlumpf, Y. R., Khoury, B., Hitchcock, C., … & Bohus, M. (2022). Complex post-traumatic stress disorder. The lancet, 400(10345), 60-72.

By Laura Moore MPsy.

You know that moment—when you walk away from a conversation with a lump in your throat, your chest tight, your jaw locked, and your inner voice screaming, “Why didn’t I just say it?” That’s self-silencing. And whether it shows up as a forced smile, a nod you don’t mean, or biting your tongue again—it’s not just frustrating. It’s exhausting.

Here’s the truth: we self-silence because we’re trying to stay safe. Somewhere along the way, we learned that speaking up might get us criticized, rejected, or even abandoned. So we played small. We became the easy one, the chill one, the don’t-make-it-a-big-deal one.

But let me be clear: that silence comes at a cost.

When we mute our truth, our relationships suffer. We crave closeness, but we keep hiding the very parts of us that would create it. We resent others for not meeting needs we never voiced. And at work? We play it safe, stay in the background, and wonder why we feel invisible.

Spoiler: you can’t be seen when you’re constantly shrinking.

So what do we do?

We get honest. Ask yourself: What am I afraid will happen if I speak up? And what’s already happening because I don’t? Don’t just brush past that question—sit with it.

Then try this: one act of micro-bravery a day. Say one true thing. Out loud. Even if your voice shakes. Even if your hands do too, truth builds trust—not just with others, but with yourself.

And here’s what matters most: self-validation. You’re not waiting for someone else to say it’s okay to speak—you get to say that to yourself. That voice you once silenced to stay safe? It’s time to meet it with compassion. You can be the one now who says, “I hear you.” That’s how we begin to build a home inside ourselves where truth is welcome.

You weren’t put on this planet to blend in. You were made to be seen, heard, and known.

It’s time to stop trading authenticity for approval.

Speak up.

Show up.

The real you is not too much—it’s just been waiting for permission.

And here’s the secret: you don’t need it. You are the one who gets to give it!

Laura Moore, MPsy., is an integrative therapist at the Centre for Interpersonal Relationships (CFIR) in Toronto, specializing in helping individuals and couples navigate the emotional complexities of fertility, identity, and intimate relationships. With a deep understanding of how early patterns of self-silencing, perfectionism, and people-pleasing impact adult connection, Laura creates a safe, nonjudgmental space to explore grief, loss, relational boundaries, and self-worth. She supports clients through transitions such as fertility treatments, separation, infidelity, and rebuilding after emotional trauma. Laura is passionate about helping people reclaim their voice, deepen self-trust, and cultivate relationships that honour both authenticity and connection.

Regulation refers to how we manage emotions and employ behaviours in the pursuit of goals, wellness, and sense of safety (Paley & Hajal, 2022). How we regulate may be in our conscious awareness or not, and can impact overall wellbeing, relationships, and decision making. There are more or less healthy ways to regulate and, like all ways of coping, none are by default categorically adaptive or not (Eisenstadt, Liverpool, Infanti, Ciuvat, & Carlsson, 2021). Sometimes, avoiding a stressor is the healthiest thing to do (for example, spotting a bear in a forest). Others, avoiding can further exacerbate distress (for example, not discussing a problem that’s been gnawing away at you at work). It really depends on the circumstance. 

Healthy functioning involves the ability to effectively self-regulate and co-regulate in order to have a sense of self-efficacy, navigate life’s stressful events, and maintain (intimate) relationships (Panayiotou, Panteli, & Leonidou, 2021). What do these two terms mean? 

Self-regulation refers to what we do to exert control over our emotions or behaviours on our own (Rosanbalm & Murray, 2017). Some healthier forms of self-regulation can include crying, exercising, sleeping, journaling, intentional breathing, and connecting with nature. Some less healthy forms of self-regulation can include impulsive spending, consumption of drugs, overeating, and skin picking. 

Co-regulation refers to what we do to exert control over our emotions or behaviours with another (Rosanbalm & Murray, 2017). Some examples of healthier co-regulation can include venting to a friend, speaking with a therapist, participating in a group yoga class, cuddling a partner, and even petting your pet. 

You might be wondering, what does a healthy balance of self- and co-regulation look like for me? 

As with most things in life, context is important. When I meet with clients, I am careful to explore whether efforts to regulate are coming from a healthy place or not (e.g., reflect their values, who they want to be, secure attachment (see my previous Blog on Attachment); whether there may be avoidance of a deeper problem; or when they may be causing themselves harm. That said, an overreliance on self-regulation may look like self-isolation or shutting out a partner. Unhealthy co-regulation may look like an overreliance on others for validation or advice, risky sexual behaviours, or explosive conflicts. 

It is also important to me to understand the origin story of these self- and co-regulating efforts. Where might you have learned to regulate the way you do? How has this served you, even initially, in the past? How is this way of being not serving you now? 

For those struggling with achieving an effective balance between the two, there is help. As a clinical psychologist, I ultimately try to help clients determine an optimal balance between self- and co-regulation. Together we can identify more effective regulating strategies that, through practice, eventually become habits toward a more fulfilling lifestyle. 

References

Eisenstadt, M., Liverpool, S., Infanti, E., Ciuvat, R. M., & Carlsson, C. (2021). Mobile apps that promote emotion regulation, positive mental health, and well-being in the general population: Systematic review and meta-analysis. JMIR Mental Health, 8(11), doi:10.2196/31170

Paley, B., & Hajal, N.J. (2022). Conceptualizing emotion regulation and coregulation as family-level phenomena. Clinical Child and Family Psychology Review, 25, 19–43. https://doi.org/10.1007/s10567-022-00378-4

Panayiotou, G., Panteli, M., & Leonidou, C. (2021). Coping with the invisible enemy: The role of emotion regulation and awareness in quality of life during the COVID-19 pandemic. Journal of Contextual Behavioral Science, 19, 17-27. https://doi.org/10.1016/j.jcbs.2020.11.002

Rosanbalm, K. D., & Murray, D. W. (2017). Caregiver co-regulation across development: A practice brief. OPRE Brief #2017-80. Washington, DC: Office of Planning, Research, and Evaluation, Administration for Children and Families, US. Department of Health and Human Services. 

Dr. Sara Antunes-Alves, C.Psych. is a psychologist in private practice who particularly enjoys working with individuals struggling with their sense of self, interpersonal relationships, and emotion regulation – especially as they are impacted by complex attachment-related trauma and family of origin issues. As a keen scientist-practitioner, she is passionate about research, and has published and served on review boards in the areas of psychopathology, its impact on functioning, and the ingredients of effective therapy. Prior to entering private practice full time, she enjoyed running a mental health program for at-risk students and serving as Adjunct Research Professor in Psychology at Carleton University, where she conducted assessments, psychotherapy, supervision, and outcome-based research on the efficacy of mental health programs. At CFIR, she also supports the professional development of psychologists-in-training by providing clinical supervision.  

Gaining awareness of attachment dynamics can empower individuals with rare diseases to enhance their emotional and relational well-being. The following strategies can help them cultivate healthier relationships and improve their psychological resilience. 

1. Recognize Emotional Responses 

Cultivating self-awareness about emotional responses is vital. Understanding how attachment styles influence reactions can help patients navigate relationships more effectively. For instance, recognizing anxious behaviors can prompt patients to communicate their needs openly rather than relying on others to intuit them. 

2. Communicate Openly 

Clear communication is critical in mitigating misunderstandings rooted in attachment dynamics. Patients should express their feelings using “I” statements to foster understanding and reduce defensiveness in conversations. For example, saying, “I feel anxious when my symptoms flare up, and I need you to listen” can clarify needs without placing blame. 

3. Seek Support Networks 

Engaging with support networks can alleviate feelings of isolation. Sharing experiences with others who understand the challenges of living with a rare disease can reinforce a sense of belonging and mitigate the effects of insecure attachments. 

4. Establish Boundaries 

Setting healthy boundaries is crucial for both patients and caregivers. Clients should recognize when emotional demands become overwhelming and communicate these limits to others, fostering healthier relational dynamics. 

5. Practice Self-Compassion 

Cultivating self-compassion is essential for emotional resilience. Recognizing that struggles are valid and allowing space for grief over lost normalcy can promote healing and self-acceptance. This practice can also counteract the negative self-talk often associated with insecure attachment styles. 

6. Embrace Narrative Flexibility 

Patients can benefit from reframing their narratives to focus on resilience and growth. Acknowledging challenges while also recognizing strengths can shift perspectives and enhance emotional well-being. 

7. Seek Professional Support 

Clients are encouraged to seek professional support tailored to their unique experiences. Mental health professionals can provide insights into attachment dynamics, helping individuals navigate their relationships and develop healthier coping strategies. Therapy can also help address cognitive distortions and enhance emotional regulation skills. 

The interplay between attachment theory, the complexities of rare diseases, and the psychological dynamics at play illustrates how attachment styles profoundly influence emotional and relational well-being. By understanding how their attachment dynamics shape their experiences, individuals can enhance their emotional resilience and foster healthier relationships. Ultimately, these considerations, combined with professional support, can lead to improved mental health outcomes and a more fulfilling life, despite the challenges posed by rare diseases. 

Iguaraya (Igua) Morales, Psychological Associate (Supervised Practice), is a bilingual psychologist (English and Spanish) with over 30 years of experience. She provides psychological services to adults, families, and communities, addressing challenges such as behavioral issues, emotional regulation, and psychosocial difficulties. Iguaraya uses an integrative approach, combining Humanistic (Person-Centered, Emotion-Focused) and Cognitive-Behavioral techniques, tailored to the unique needs of her clients. She also incorporates mindfulness and yoga practices to promote holistic well-being. In addition to her clinical work, Iguaraya Morales has a distinguished career as a professor, mentoring students and professionals in psychology and research. Based in Ontario, she is registered with the College of Psychologists of Ontario. 

References 

Ainsworth, M. D. S., Blehar, M. C., Waters, E., & Wall, S. (1978). Patterns of attachment: A psychological study of the strange situation. Erlbaum. 

Bowlby, J. (1982). Attachment and loss: Vol. 1. Attachment (2nd ed.). Basic Books. 

Understanding the psychological dynamics at play can provide deeper insights into how attachment styles manifest in the context of rare diseases. By examining these patterns, individuals can take proactive steps to strengthen their emotional and relational well-being. 

Emotional Regulation 

Individuals with secure attachments typically possess better emotional regulation skills, which enable them to cope with the stress of chronic illness. In contrast, those with insecure attachments may struggle to manage their emotions, leading to heightened anxiety, depression, or anger. This emotional dysregulation can negatively affect their relationships, as they may react disproportionately to perceived threats or misunderstandings. 

Fear of Intimacy and Trust Issues 

Patients with avoidant attachment styles may have difficulty trusting others and fear intimacy, leading to a reluctance to seek help or share their experiences. This fear can prevent them from forming meaningful connections and hinder their ability to communicate needs effectively, creating a cycle of isolation and emotional distress. 

Cognitive Distortions 

Insecurely attached individuals may be prone to cognitive distortions, such as catastrophizing or black-and-white thinking. For example, they might view a partner’s inability to understand their illness as a personal rejection rather than recognizing it as a limitation of the partner’s understanding. These distorted perceptions can fuel conflict and deepen relational rifts. 

How Therapy Can Help 

Therapy can be instrumental in identifying and restructuring maladaptive thought patterns and emotional responses. By working with a therapist, individuals can: 

• Develop healthier coping strategies to manage emotional dysregulation. 
• Challenge cognitive distortions and reframe negative thought patterns. 
• Build trust and intimacy in relationships by addressing attachment-related fears. 
• Strengthen communication skills to express needs and emotions more effectively. 

Iguaraya (Igua) Morales, Psychological Associate (Supervised Practice), is a bilingual psychologist (English and Spanish) with over 30 years of experience. She provides psychological services to adults, families, and communities, addressing challenges such as behavioral issues, emotional regulation, and psychosocial difficulties. Iguaraya uses an integrative approach, combining Humanistic (Person-Centered, Emotion-Focused) and Cognitive-Behavioral techniques, tailored to the unique needs of her clients. She also incorporates mindfulness and yoga practices to promote holistic well-being. In addition to her clinical work, Iguaraya Morales has a distinguished career as a professor, mentoring students and professionals in psychology and research. Based in Ontario, she is registered with the College of Psychologists of Ontario. 

Attachment theory, developed by John Bowlby and Mary Ainsworth, posits that the quality of early caregiver relationships profoundly influences an individual’s emotional and social development. Secure attachments promote emotional regulation and resilience, while insecure attachments characterized by anxiety, avoidance, or ambivalence can impair relational functioning and emotional well-being (Bowlby, 1982; Ainsworth et al., 1978). Understanding these dynamics is crucial for individuals facing the challenges of rare diseases, as their experiences may shape and reinforce particular attachment patterns in significant ways. 

The Unique Challenges of Rare Diseases 

Individuals diagnosed with rare diseases encounter specific challenges that can significantly influence their attachment styles and relational dynamics. These challenges often stem from the uncertainty, social impact, and caregiver relationships that accompany their condition. Below are some of the key ways in which rare diseases may interact with attachment dynamics: 

1. Chronic Uncertainty and Anxiety 

The unpredictable nature of rare diseases often leads to chronic anxiety. Patients may develop an anxious attachment style, marked by hyper-vigilance and a constant fear of abandonment. This anxiety can manifest in relationships as a heightened need for reassurance or an over-dependence on caregivers, leading to a cycle of anxiety and relational strain. 

2. Social Isolation and Stigmatization 

Many individuals with rare diseases experience profound social isolation due to a lack of understanding from others. This social withdrawal can reinforce an avoidant attachment style, where patients may distance themselves emotionally or physically from others to protect their feelings. This avoidance can create barriers to building and maintaining supportive relationships, further exacerbating feelings of loneliness and unworthiness.

3. Caregiver Dynamics and Attachment Disruptions 

The emotional toll on caregivers can create complex relational dynamics. Caregivers may experience burnout, leading to either enmeshment (where boundaries become blurred) or emotional withdrawal. For instance, a caregiver may become overly involved, inadvertently fostering dependency and inhibiting the patient’s autonomy. Alternatively, if the caregiver withdraws emotionally due to their own distress, the patient may feel abandoned, reinforcing insecure attachment behaviors. 

The Role of Therapy in Addressing These Challenges 

Therapeutic interventions can help individuals with rare diseases recognize and address attachment-related challenges. Therapy provides a safe space to explore relational patterns, develop healthier coping mechanisms, and foster emotional resilience. Through approaches such as Emotion-Focused Therapy (EFT), Cognitive-Behavioral Therapy (CBT), and mindfulness-based practices, individuals can work toward: 

• Identifying attachment patterns and their impact on relationships.
• Developing secure relational strategies to navigate uncertainty and social isolation. 
• Enhancing communication skills to express needs effectively. 
• Supporting caregivers in setting healthy boundaries while maintaining emotional connection. 

Iguaraya (Igua) Morales, Psychological Associate (Supervised Practice), is a bilingual psychologist (English and Spanish) with over 30 years of experience. She provides psychological services to adults, families, and communities, addressing challenges such as behavioral issues, emotional regulation, and psychosocial difficulties. Iguaraya uses an integrative approach, combining Humanistic (Person-Centered, Emotion-Focused) and Cognitive-Behavioral techniques, tailored to the unique needs of her clients. She also incorporates mindfulness and yoga practices to promote holistic well-being. In addition to her clinical work, Iguaraya Morales has a distinguished career as a professor, mentoring students and professionals in psychology and research. Based in Ontario, she is registered with the College of Psychologists of Ontario. 

When people think of pride, they often see it as a flaw—something excessive, even dangerous. But is pride always a vice, or can it sometimes be a virtue? At its best, pride isn’t about showing off or seeking praise. It is a deep, quiet confidence in our ability to act, a felt sense that we can shape our lives, make choices, and move forward with purpose. When we hold this kind of pride, the world can feel more open to us—we trust in our ability to take on challenges and follow through on what truly matters to us.

The opposite of pride is shame. We experience shame when our sense of “I Can” turns into an “I Can’t.” Shame makes us feel small, incapable, and stuck. It is the sense that we can’t do what we need to do, that we don’t belong, or that we’ve somehow lost our footing in the world. When people feel deep shame, they often withdraw, hesitate, and stop believing in their own ability to act. It is not just a painful feeling; it is a way of being that weakens us over time.

But just as too little pride can leave us trapped in shame, too much of it can lead us astray. When pride becomes overinflated, it turns into arrogance—a fragile mask that hides insecurity. And when we try to escape shame by refusing to reflect on our actions, we fall into shamelessness—a state where nothing truly matters, not even ourselves.

True pride is neither boastful nor careless. It is the quiet assurance of someone who moves forward, not because they need to prove anything, but because they know they can. It is the steady foundation that allows us to engage with life fully, with both courage and humility.

If you’ve ever struggled to tell the difference between healthy pride and arrogance, or found yourself stuck in self-doubt, consider what has helped you feel strong and capable in the past. What does pride look like when it’s at its best in your life? If these questions feel difficult to answer, or if you would like to explore these topics further, seeking out mental health services with therapist can help you reconnect with a sense of confidence that is both grounded and lasting.

Dr. Garri Hovhannisyan, Ph.D., is a clinical psychologist in supervised practice in Toronto, offering therapy and psychological assessment services for a wide range of client concerns. He employs a collaborative and therapeutic approach to assessment, aiding clients in achieving self-understanding and personal growth. Integrating evidence-based therapy with insights from philosophy and cognitive science, he practices under the supervision of Dr. Brent Mulrooney, Ph.D., C. Psych., at the Centre for Interpersonal Relationships.

Bibliography

Husserl, E. (1970). The crisis of European sciences and transcendental phenomenology: An introduction to phenomenological philosophy (D. Carr, Trans.). Northwestern University Press. (Original work published 1954)

Merleau-Ponty, M. (1962). The phenomenology of perception (C. Smith, Trans.). Routledge. (Original work published 1945)

Merleau-Ponty, M. (1963). The structure of behavior (A. Fisher, Trans.). Duquesne University Press. (Original work published 1942)

We’ve all experienced this: trying to focus on a work task, school essay, or work meeting – but you simply cannotfocus on what you’re doing. 

“Why can’t I just focus on this? What am I doing wrong?” you might wonder.

Often emotions, and particularly anxiety or stress, are the main culprits (Pacheco-Unguetti, Acosta, Callejas, & Lupiáñez, 2010). We evolved to be able to shift attention in response to external and internal factors – for example, by internally narrowing your focus on a conversation, or an external occurrence, like a loud noise, capturing your attention – to navigate the world. This usually works to our advantage by focusing on important and relevant things. However, this can also hinder our objective if our attention is hijacked by something seemingly irrelevant or unknown. For instance, you may have a tight deadline for a high stakes work report that is inducing anxiety, and despite needing to finish it, the stress around it can prevent you from engaging as much as you want. And it may be happening unconsciously.

So, what can be done about this?

Awareness: The first step is to notice a potential a problem and identify it. If you can rule out factors like fatigue, then stress may be the issue. Reflect on potential sources of stress, whether it’s the task, other things happening in your life at the same time, or some context for the task (e.g., being previously criticized for the work task).

Self-soothe: Rather than brute-forcing yourself to complete the task, try stepping away for a few minutes to self-soothe. This can include deep breathing, meditation, a short enjoyable activity, etc. Try to avoid simple distractions, like social media, because while they provide momentary relief, they don’t actively reduce distress.

Neuropsychological evaluation: If you continue to find yourself struggling to focus your attention, you may consider a neuropsychological assessment to disentangle potential neurodevelopmental conditions–such as ADHD–and emotional factors that could impact your attention and productivity (Mueller, Hong, Shepard, & Moore, 2017). CFIR provides both neuropsychological and psychological assessments, either in-person or virtually, as well as follow-up psychotherapeutic support.

References

Pacheco-Unguetti, A. P., Acosta, A., Callejas, A., & Lupiáñez, J. (2010). Attention and Anxiety: Different Attentional Functioning Under State and Trait Anxiety. Psychological Science, 21(2), 298-304. 

Mueller, A., Hong, D.A., Shepard, S., & Moore, T. (2017). Linking ADHD to the Neural Circuitry of Attention. Trends in Cognitive Sciences, 21(6), 474-488.

Dr. Peter Egeto, R.P., C.Psych is a psychologist and neuropsychologist at the Centre for Interpersonal Relationships. He provides psychological treatment, as well as psychological and neuropsychological assessments for adult clients with a range of issues, including mood, anxiety, trauma, interpersonal relationships, personality, attention deficit/hyperactivity disorder, autism spectrum disorder, acquired brain injury, and neurological conditions. In treatment, he practices primarily with an integrative therapeutic approach and draws on multiple strategies, including cognitive-behavioural, emotion-focused, interpersonal, and psychodynamic therapies.

Has anyone ever told you to “just take a walk outside to clear your head” or “go out and get some fresh air; it will make you feel better!”?  Recommendations to “get outside” when we are feeling overwhelmed or stressed are quite common, and oftentimes when we accept this advice, it works! Have you ever wondered why this might be the case? 

The diverse sights and sounds afforded by natural environments such as natural or urban forests draw our attention away the everyday commotion of our lives, allowing us to relax our bodies and effortlessly turn our curiosity and attention to the beauty of the world surrounding us. 

Research has been conducted that supports the psychological and emotional benefits of nature experience. Going for a walk in a natural or urban forest or simply sitting and breathing in the fresh air is a simple and effective way to reduce physical expressions of stress and anxiety, reduce rumination and improve mood as well as increase capacities for attention and cognitive functioning. 

Finding ways, even if only for a few minutes, to integrate nature experience into your daily life may provide additional support to your healing journey and overall well-being.  

Jimenez MP, DeVille NV, Elliott EG, Schiff JE, Wilt GE, Hart JE, James P. Associations between Nature Exposure and Health: A Review of the Evidence. Int J Environ Res Public Health. 2021 Apr 30;18(9):4790. doi: 10.3390/ijerph18094790. PMID: 33946197; PMCID: PMC8125471.

Dr. Jennifer Bradley, PhD, C.Psych is a psychologist at CFIR. She works with individuals experiencing a wide range of psychological and relational difficulties including life transitions, anxiety and stress, trauma, depression, mood and grief, interpersonal difficulties, and issues related to self-esteem. Dr. Bradley is an integrative therapist with a particular interest in existential and relational approaches to psychotherapy. In her academic and research work, Dr. Bradley studies how spending time outdoors and our relationship with the natural worlds supports psychological health and well-being.