Burnout isn’t just about being overworked or tired. It’s a gradual, insidious process that builds up over time—often due to habits and patterns that go unnoticed until it’s too late. As therapists, we see clients who are dealing with the aftermath of burnout, and one thing becomes clear: many of us are unknowingly contributing to our own burnout. In this post, we’ll dive into the things you might be doing wrong that lead to burnout. Recognizing these habits is the first step toward creating healthier, sustainable routines that protect your mental health.

The relationship between thoughts, mood, and behaviour is a key component of many psychological theories, including Cognitive Behavioral Therapy (CBT). At its core, CBT posits that our thoughts shape our emotions and actions. When our minds are filled with negative or overwhelming thoughts, it can trigger stress, anxiety, or even frustration. And these feelings often lead to behaviors like procrastination, avoiding situations, or shutting down emotionally. For example, when you constantly tell yourself, “I’ll never get this right,” you might feel anxious or defeated, leading to procrastination or even giving up altogether. On the flip side, positive or balanced thoughts help us feel more confident, calm, and ready to take on challenges. What is "cluttered" thinking? Empirical research supports the notion that cluttered thinking—whether it’s negative self-talk, excessive worry, or rumination—can have a detrimental impact on mental health. Cognitive Load: : Research in cognitive psychology suggests that when our minds are overloaded with thoughts, it increases cognitive load, making it harder for us to concentrate and make decisions. This mental overload can contribute to feelings of stress and burnout. Rumination : Overthinking has been strongly linked to increased levels of depression. Constantly revisiting negative thoughts can keep us stuck in a cycle of low mood and inaction. Mind-Wandering : Mind-wandering, which often involves going over past mistakes or worrying about the future, has been associated with increased levels of anxiety. A study found that people spend nearly 47% of their waking hours in a state of mind-wandering, often leading to feelings of unhappiness.

Stress is a normal emotional and physiological reaction to situational challenges. It can be defined as a state of worry or mental tension caused by a difficult situation. Everyone experiences stress to some degree. However, the way we respond to stress makes a significant difference to our overall well-being. Stress Reactions When we are stressed, we feel emotionally and physically different. We may find it difficult to concentrate, feel irritable or anxious, or experience headaches, muscle pain, an upset stomach, or trouble sleeping. Our eating habits may change—most people have heard of “emotional eating” or losing weight due to stress. A stress reaction includes changes in hormone balance, leading to sweating, rapid breathing, and muscle tension, which can be seen as preparation for taking action. Stress and action are closely connected: stress can be considered a “ helper ” in short-term challenging situations where effort is required.

When you think of therapy, you might picture techniques, tools, or goals. But one of the most important factors that can significantly impact your healing journey is something you might not always consider: the therapeutic relationship between you and your therapist. You might not realize it, but the “therapeutic relationship” is the secret ingredient that can significantly impact the outcome of your therapy. In fact, research shows that the quality of your relationship with your therapist is one of the top predictors of success. So, let’s dive into why this bond matters so much and how it can shape your long-term recovery and progress. So, What Is the “Therapeutic Relationship,” Anyway? In simple terms, the therapeutic relationship is the professional, collaborative partnership between you and your counselor. It’s built on trust, empathy, and mutual respect. This relationship isn’t just about chatting each week—it’s about creating a safe space for you to explore your emotions, work through tough issues, and make lasting changes in your life. When the bond between you and your therapist is strong, it makes all the challenging work in therapy feel a bit more manageable. You feel supported, heard, and understood, which can lead to more meaningful and lasting results.

Pink Shirt Day isn’t just about wearing a bright color—it’s about shining a light on bullying and spreading kindness. But let’s take a moment to think deeper: the impact of bullying goes far beyond just the hurtful words or actions. For many, the emotional scars can linger long after the bullying stops. So, as we rock our pink shirts and stand up against bullying, let’s also ask ourselves: how can we really support those who’ve been affected? It’s not just about stopping the behaviour—it’s about building a world where mental health is cared for and kindness is the rule, not the exception. Let's work together to tackle bullying at its roots and create a place where everyone feels safe, seen, and valued.

Bullying is commonly associated with children and teens, but what if the real problem stretches far beyond the classroom? From the schoolyard to the workplace, and even into our later years, bullying can take on many faces, affecting people at every stage of life. Whether it’s a child being ostracized at school or an adult dealing with toxic behaviour at work, bullying has a lasting impact. Understanding how it shows up throughout life is key to recognizing its harmful effects and knowing how to take action—no matter how old you are. 

As February ushers in Black History Month , we are invited to reflect on the triumphs, resilience, and history of the Black community. At The Family Enhancement Centre, we believe Black History Month is also a time to reflect on mental health within the Black community—both historically and in the present day—and to acknowledge the importance of healing and self-care within the context of Black identity. While Black History Month is often seen as a celebration of achievements, it’s also an opportunity to pause and explore the deep, multi-layered relationship between culture, trauma, and mental wellness. The experiences of systemic racism, historical oppression, and cultural displacement have had lasting effects on mental health, which continue to affect the lives of Black Canadians today.

Infidelity is one of the most devastating experiences a relationship can endure. The betrayal of trust can shatter the foundation of love, respect, and emotional connection, leaving deep scars. While some couples may choose to stay together after such a breach, the path to healing is neither simple nor assured. Rebuilding a relationship after infidelity involves confronting intense pain, confusion, and doubt, raising the question: Is it possible to truly repair a bond once trust has been broken? Can a relationship move forward, or is the damage of betrayal too great to overcome? Is there any "formula" for navigating this complexity and rebuilding what was lost? 

Post-Holiday “Hangover” As the holiday decorations are packed away and the festive celebrations come to an end, many people experience what we like to call the " post-holiday hangover ." But it’s not just a physical fatigue; it’s an emotional and psychological toll that can leave you feeling drained, disconnected, and unsure of how to move forward. In fact, January is often a time when mental health struggles intensify for many, with feelings of anxiety, stress, and sadness creeping in as we face the new year. We understand that this sense of depletion isn’t just about the holidays themselves, but the aftermath—the sudden shift from social hustle to everyday reality. If you’ve found yourself feeling unusually low, unmotivated, or anxious in January, you’re not alone. Studies show that nearly 1 in 5 Ontarians will experience a mental health issue in any given year, and January can be especially difficult as people navigate the emotional comedown from the holiday season.