Resource Library

Holistic Health, Mental Health Andrea Empey, R.Ac, CNP, R.O.H.P. Holistic Health, Mental Health Andrea Empey, R.Ac, CNP, R.O.H.P.

How to Create Daytime Habits to Support Sleep

Ever wonder why you have a great sleep one night and then a less than stellar sleep another night?

Do you struggle to get even a decent night’s sleep? Have you got your bedroom optimized and your bedtime routine down and you’re still struggling?

What you do during the day has a profound effect on how well you sleep each night!

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Counselling Alicia Niewiatowska, RSW Counselling Alicia Niewiatowska, RSW

Practitioner Spotlight: Meet Alicia

It’s amazing to meet with a therapist who puts you at ease and makes you feel comfortable.

Having the opportunity to talk with someone who’s open, a straight shooter and a great listener helps you to get to the heart of what’s really bothering you.

Working with someone who creates a space where you feel safe to spill your guts, without you even realizing it is incredibly supportive.

Being able to be in a kind, empathetic environment is conducive to healing and reflection, which in turn makes you look forward to positive changes. All of these things should be present when working with any therapist, but Alicia delivers all of this in spades at Dancing Willow Wellness.

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Mental Health, Holistic Health Rebecca Graves, RH, CH Mental Health, Holistic Health Rebecca Graves, RH, CH

Positive Self-Talk

Have you ever told yourself to remember not to do something, only to do it anyway?

A number of years ago, I took a college course that required a final exam. As my children were still young, I arranged to drop them off with my parents on the day of the exam. I had, coincidently, misplaced my spare car key.

So, driving the children to my parent’s house, anxious about this exam to begin with, and now concerned about losing my remaining car key, I reminded myself over and over, “don’t lock the keys in the car… don’t lock the keys in the car...” And of course, that is exactly what I ended up doing – I walked the children into their grandparent’s house and came back out to find I had locked the car and left the keys in the ignition.

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Counselling, Mental Health Alicia Niewiatowska, RSW Counselling, Mental Health Alicia Niewiatowska, RSW

‘No’ as Self-Care

As I tell my clients, “if self-care feels like just another thing you have to do, you're doing it wrong”.

There are many ways of taking care of yourself; getting enough sleep, eating well, exercising, etc. But I think many of us are missing a really important part of self-care.

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Mental Health, Holistic Health Andrea Empey, R.Ac, CNP, R.O.H.P. Mental Health, Holistic Health Andrea Empey, R.Ac, CNP, R.O.H.P.

How to Create a Great Sleep Routine

Sleep is not self-indulgence or self-care. Sleep is a basic human need that’s critical to our health, well-being and self-preservation!

While I know I started the last sleep article with this same quote, it really is that important that we make sleep a priority.

It’s not accidental that we will spend approximately ⅓ of our lives sleeping.

Our bodies are really very busy when we sleep! Our bodies need this time to be able to heal, integrate everything that happened during the day, create new memories, reset our digestive system and so much more.

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Women's Health, Mental Health, Counselling Dancing Willow Wellness Women's Health, Mental Health, Counselling Dancing Willow Wellness

Time to have a Chat About Stress

We’ve all had our fair share of stress over the last few years with the pandemic and all that’s come from that. Some of you have felt more stress with the loss of work, while others have felt like they have been working like a dog. Some people have been called heroes by some and spit on by others. We’ve also seen one of the most concerning protests in Canada in recent memory. All these events add stress to our lives!

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Mental Health, Women's Health, Holistic Health Andrea Empey, R.Ac, CNP, R.O.H.P. Mental Health, Women's Health, Holistic Health Andrea Empey, R.Ac, CNP, R.O.H.P.

Why Sleep Matters & How to Sleep Better

Sleep is not self-indulgence or self-care. Sleep is a basic human need that’s critical to our health, well-being and self-preservation!

I'm choosing to start with this bold statement for a reason: from a young age, we're taught that 'sleep is for the weak’, that we can 'sleep when we're dead' and other detrimental beliefs about sleep. This is reinforced in our 20's and the belief that we can "do it all". North American culture has become one where sleep is thought of as a luxury we can't afford if we want to get everything done.

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Mental Health, Holistic Health Rebecca Graves, RH, CH Mental Health, Holistic Health Rebecca Graves, RH, CH

Stress and Hypnosis

Did you know your brain is brilliant at keeping you safe from sabre tooth cats? You have an amazing fast-response system that puts you on high alert whenever danger threatens you. You might know it as the “fight or flight” response.

Your heart beats faster, filling your arms and legs with more blood and energy. Your breathing becomes faster and deeper to help provide your muscles with the oxygen they need to fight or run away. Even your pupils get bigger, so you can see a little better in low light conditions – just the time of day that big cats like to hunt!

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Holistic Health, Women's Health Andrea Empey, R.Ac, CNP, R.O.H.P. Holistic Health, Women's Health Andrea Empey, R.Ac, CNP, R.O.H.P.

How to Tell if Your Period is Normal

Like so many other teenage girls, I had no idea what to expect with my first period or what it'd be like throughout my life. I also did what so many other teenage girls before me did - I asked the women in my life. In this case, my mother and older sister.

While this may seem an entirely normal and reasonable thing to do, in reality, it isn't! If they don't know what a "normal period" is, how can they actually answer this question?! They can tell me what a "normal for them period" is but not a "normal period".

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Counselling, Mental Health Alicia Niewiatowska, RSW Counselling, Mental Health Alicia Niewiatowska, RSW

I had COVID, Here’s What I Learned

It’s coming up to the 2-year anniversary of this pandemic. Despite working with COVID positive clients, providing direct health care, throughout 2021, I didn’t contract COVID until New Year’s Eve of 2022.

I didn’t know I had it until they tested me at work on Monday, January 3rd.

That’s right. You read that correctly. I had COVID for 3 days before a test told me I had it.

But I will get to that…

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Holistic Health, Complementary Health Rebecca Graves, RH, CH Holistic Health, Complementary Health Rebecca Graves, RH, CH

How A Herbalist Became A Hypnotist

In many healing modalities practitioners search for what they call the ‘root cause’ of an illness or condition. Are those headaches the result of eye strain? Are those frequent colds due to an immune system weakened by fatigue? Is that rash indicative of a food intolerance? While we want to bring relief to present symptoms, our underlying goal is to prevent them from recurring, to address whatever imbalance caused them to occur in the first place.

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Holistic Health, Mental Health Andrea Empey, R.Ac, CNP, R.O.H.P. Holistic Health, Mental Health Andrea Empey, R.Ac, CNP, R.O.H.P.

Overthinking: What Exactly is Overthinking

I used to wonder why this happened to me. I’d even try staying up super late hoping exhaustion would help me avoid it. Going to bed early (especially if I wasn’t tired) only made it worse. Thankfully, I’ve found a few tips and tricks over the years which have helped me stop overthinking or quiet my mind when it does happen.

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