We’re here to help you find ways to go deeper, feel more connected, and have some successful date nights. Here are 10 different suggestions for date night. Some are free, some are cheap, and some require a bit more effort or money. We hope that they help you find something to inspire you to get out on a date and connect with your spouse in a different way.

Okay, so now that I reminded you of this ‘blah’ weather, and the ‘blah’ mood it may be causing, you’re probably wondering, “But I can’t control the weather, so how am I supposed to make my mood better?” Well basically, it’s about doing more things that make you happy! (I know, that sounds cheesy, but stay with me on this) So there’s these things called “happy hormones” that we all have, but sometimes we have less of these happy hormones, because of things like the ‘blah’ weather, and being stressed from all of the homework that we keep getting.

The sense that anger is bad, dangerous, harmful, or morally wrong seems to come up for a lot of people. Serena Graf shares how anger isn’t necessary a negative emotion.

The idea of gratitude is that it’s not just available to us when everything is going well, but even despite things not going well, we can still feel or embody it. That, to me, feels hopeful. If we had to wait until the choppy seas of life calmed entirely to feel grateful, we may be waiting a long time. Gratitude is a powerful emotion that actually has the ability to change your brain... It’s true!

Before you start counselling work with any practitioner, it is your right to know about the possible risks and benefits of receiving counselling. It’s so important to explore what you can expect, or need to be aware of, in order to set yourself up for success and make an informed decision about whether counselling is right for you.

Practicing different ways of observations can help to see things as they are, and not what they could or should be, and help you move through change.

What’s the connection of our thoughts to our mood/mental health? It’s a bit of a chicken -and -egg debate most people with anxiety/depression symptoms report having negative thoughts. These thoughts can grow from being criticized, bullied, neglected, abused, or any number of kinds of traumas. Jennifer talks about how to understand your negative thoughts.

During our first ever Hiking Therapy Workshop in September, Whitney Regan had the privilege of setting out on a challenging hike with a group of women. The invitation was to allow the hike to serve as a catalyst for identifying their own limiting beliefs. She reflects on that time in this blog.

Staying healthy over the holidays, whether it be Thanksgiving or Christmas, can be challenging. These holidays are typically marked by an abundance of food. While it may not all be unhealthy, it is always plentiful with many indulgences, and is enough to throw your healthy eating habits out the window! While one indulgent meal is not necessarily of concern, it can set you off track.

If you are a university student headed home for the holidays, you may be a bit anxious about what that is going to look like. Whitney Regan shares some practical ways to help you survive coming home again.

Join me for two free webinars this fall where I will be providing crash courses in the fundamentals of a healthy diet, and reading and understanding food labels. Learn the basics of nutrition and healthy living so you can confidently make evidence-based healthy lifestyle choices and reach your health and wellness goals in a way that is both straightforward and sustainable!

You’ve made the decision to get some help with an area in your life that you’ve been struggling with, but you’re a bit anxious about what counselling will look like. Lisa Catallo shares her experience of meeting with a counsellor for the first time to help answer some of your questions.

You have a sense that these important people in your life may be experiencing abuse, but you aren’t sure where to start, or how to support them. This article provides you with some Do’s and Don’ts in helping someone navigate an abusive relationship

During Suicide Prevention Week, we are reminded of these Canadians: our friends, family members, colleagues, and others who struggle with suicidal thoughts. Even though there are many people who struggle with suicidality, there are steps that you can take to assist a suicidal person through their crisis.

Chances are that when you think of trauma, you think of it as something that happens to other people. Or that what you have experienced isn’t nearly as bad as someone who has been raped or lived through war, so it can’t possibly be something you can complain about or have to heal from.

And yet this pandemic has likely been overwhelming for you at times, and has changed how you operate in the world.

At Panorama Wellness Group, we see social media as being a good tool for letting you know that we exist, the services we provide, and so that you can get a sense of our personalities. That being said, as therapists, it is important to each of us that we handle this responsibly and in a way that protects you and the relationship that you have with whichever practitioner you are seeing at Panorama.

All of us have been affected by Covid in one way or another. We have all had to adjust how we cope in life and interact with others. I believe that our teenagers’ experience has a few more nuances added to it. It’s important that we acknowledge the loss and grief that some teens have experienced and that they will never be able to experience school the way it was. This article was written to help them navigate the anxiety that this might be producing as they return to school this year.

There is scientific evidence to suggest the importance of a number of additional dietary factors in the management and prevention of anxiety, which include the following. To that end, I’d like to share some ways that you can manage anxiety through nutrition.

Learn more about anxiety this Fall through a series of workshops with specific topics in mind, ranging from a general introduction to what anxiety is, and progressing through specifics like the “high functioning” anxiety myth, how to use mindfulness with anxiety, and strategies and tools you might find helpful to manage your symptoms. These workshops are designed to equip you with general knowledge, but also prepare you to be curious about your experiences of anxiety.

Some of us easily connected with friends prior to COVID-19. Yet after the onset of the pandemic many of us felt disconnected or estranged from them. You may have sensed that some friends devolved into acquaintances. Other friendships may have become lackluster or stagnate. When you are feeling that a friendship has fallen on hard times, you may be frustrated, hurt, angry, or unsure how or if the friendship should continue.

Take a deep breath and have no fear. That friendship of yours that you sense has an end date may have some hope in it yet. Here are 5 ways to improve your friendships.