General | Julia Kristina Counselling - Part 15

The One Key Question Every Resilient Person Asks Themselves.

By Julia Kristina|2017-05-21T16:05:48-07:00May 28th, 2015|General|

I recently read an article by one of my favourite writers – Jeff Haden and it really got me thinking (I love it when good writing does that!) Now, I wholeheartedly recommend reading this article for yourself, because, in true Jeff Haden fashion it’s interesting, inspiring, informative, and a really enjoyable read. But if you’re a little more pressed for time, I’ll give you the quick rundown. The article talks about the one question every (professionally) successful person asks him or herself. He basically explains that we’ve all failed, been looked over for promotions, haven’t [...]

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6 Essential Habits Of Emotionally Healthy People.

By Julia Kristina|2017-05-21T16:05:51-07:00May 22nd, 2015|General|

We all want to feel good and be emotionally healthy – no surprise there! And often times feeling satisfied with who we are is simply the result of how we choose to act and react in any of the situations we face on a daily basis. In the years I’ve been in practice as a mental health therapist I’ve worked with many men and woman in their healing, growth, and personal development process, and what I’ve found is there are a few key things many of them learn to do through our work together that really [...]

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Why Dancing Around Like An Idiot Will Make You A Better Person.

By Julia Kristina|2017-05-21T16:05:51-07:00May 14th, 2015|General|

Whenever I get the chance (which is pretty rare with 2 small children) I head over to my neighbourhood Yoga Studio for my favourite Kundalini yoga class. It’s the one exercise class I never have to talk myself in to going to and this is why: It’s basically a full-on dance party in the dark. Picture it: 100 + men and women in stretchy pants dancing completely sober on their yoga mats. And the best part of it all is because it’s a late evening class and all the lights are turned out you can [...]

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What Is CBT Anyway? (aka Cognitive Behavior Therapy).

By Julia Kristina|2017-05-21T16:05:51-07:00May 12th, 2015|General|

https://www.youtube.com/watch?v=4SIl7SAfo-Y In this video I share an easy to understand explanation of what CBT is, how it works, and why it's effective in treating Anxiety, Depression, Low Self-Esteem and Chronic Stress.

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9 Things You Can Do To Feel Great Today, and Everyday.

By Julia Kristina|2017-05-21T16:05:51-07:00May 7th, 2015|General|

1. Make Yourself a Priority. No, it’s not ALL about you, but No it’s not NEVER about you. Your needs matter and other people’s needs matter. But remember when I said your needs matter? It’s up to you to value yourself, take care of yourself and, set your own healthy boundaries for yourself – it’s not anyone else’s responsibility. And if you don’t consider yourself in any of the equations, you’ll likely find yourself feeling exhausted, run down, bitter and frustrated – and that’s no good. I'll use one of my favourite metaphors to illustrate this [...]

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6 Irritating Behaviours That Push People Away.

By Julia Kristina|2017-05-21T16:05:51-07:00May 1st, 2015|General|

The truth is, we all behave in ways that are less than becoming from time to time and sometimes we’re aware of our unflattering behaviours and sometimes we’re not. No one’s perfect and that’s okay. But there is a line between having the oddmoment, and being a down right unappealing person to be around. And if you want others to really enjoy your company and like being around you as much as possible here are 6 behaviours you may not want to exceed your quota on too often. Constantly Criticising Others Picking people apart, judging [...]

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5 Things You Can Do To Become An Exceptional Listener.

By Julia Kristina|2017-05-21T16:05:51-07:00April 27th, 2015|General|

“We have two ears and one mouth. This is so we can listen twice as much as we speak.” –Aboriginal Wisdom Ahh communication. When we hear the word communication, the first word that usually comes to mind is ‘talking’. But that’s only the half of it. The other half is listening and that part often gets forgotten. And believe it or not, being a good listener is often more crucial to being an excellent communicator than talking. Most people can talk relatively well, but very few actually listen well. If you really want to stand [...]

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A Simple and Effective Breathing Exercise to Reduce Stress and Anxiety.

By Julia Kristina|2022-03-11T14:39:53-08:00April 23rd, 2015|General|

In this video I walk you through a short deep breathing exercise you can do anytime and any place. It's really simple to do and literally only takes about a minute. It's amazing how just taking a moment to intentionally breath effectively can help us feel immediately more calm, relaxed, and grounded. Enjoy!

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15 Inspiring Quotes that Will Make you More Motivated and Grounded.

By Julia Kristina|2017-05-21T16:05:51-07:00April 16th, 2015|General|

I’m not really a quotes type of person – meaning I typically don’t go seeking them out. But I do a lot of reading on psychology, mental health, wellness, and personal development and every once and awhile, something someone has written will just seem to jump out and smack me across the face. I usually take this as a sign that I really must be meant to hear what’s being said so I try to make a habit of writing these little doozies down. Here is my list of both the most recent and most [...]

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The 4 Best Things that Come From Being Depressed.

By Julia Kristina|2017-05-21T16:05:51-07:00April 10th, 2015|General|

It hasn’t actually been proven yet why some people thrive in the face of adversity while others really seem to struggle. It could be genetics, experiences you had during your more formative years, the amount of social support you had while growing up, or just plain coincidence. I think it’s safe to say, however, that most of us have felt depressed at one time or another, and some have experienced depression in a way that is quite a bit more serious and lasts a lot longer than the average person. No matter who you are or where you [...]

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Why Your Partner Complains About Not Feeling Loved.

By Julia Kristina|2017-05-21T16:05:52-07:00April 2nd, 2015|General|

How much people feel loved mostly depends on how they are being loved. According to Gary Chapman (1995) there are 5 love languages, and if you want your partner or anyone else you care about to feel and appreciate the love you’re giving them you’re going to want to learn what their dominant love language is. You might be saying to yourself right now, “I do things all the time to show my partner I love them.” Okay, but do you always feel that your efforts are as appreciated, and recognized, and valued as you’d [...]

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What Every Boss Needs to Know (AND Every Person For That Matter).

By Julia Kristina|2017-05-21T16:05:52-07:00March 18th, 2015|General|

When I hear something once, I listen closely. When I hear something twice, I take note. When I hear something 3 times in one week, I take it as a sign that something bigger needs to be done. And this is it. Last week, in my practice I was told on 3 separate occasions by 3 separate clients about how they are feeling discouraged, disillusioned, disgruntled and disappointed with their bosses because they've been working really hard and their bosses don't actually seem to notice. They feel they've been pushing hard, giving extra, and going above [...]

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5 Things That Will Make You More Likeable (to Others AND Yourself).

By Julia Kristina|2017-05-21T16:05:52-07:00March 4th, 2015|General|

I’d say it’s safe to say most of us like being liked. And there are times when maybe we’re not so sure how liked we are and would perhaps like to be a little more liked. I mean really, who doesn’t want to be on the top of the invited-out-for-lunch group at the office? Or the person getting ample calls, texts and emails with requests for weekend plans? Of course, some people are just more likeable by nature – usually those who have a more easygoing or optimistic personality. That said here are some pretty [...]

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To Be Super Successful Do You Have to Have an Inferiority Complex?

By Julia Kristina|2017-05-21T16:05:52-07:00February 26th, 2015|General|

Well, yes and no. But I’m inclined to think from what I’ve been hearing and reading lately it’s more of a yes. I’m not exactly sure how I'm defining successful here but the more time I spend reading posts on LinkedIn and other business and entrepreneurial type publications the more I keep coming across articles written by those – somewhat semi-famous in their fields -- about how they achieved their major career successes. What I’d been looking for to motivate and inspire I found was often leaving me feeling discouraged and frustrated. This is because [...]

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5 Things Emotionally Healthy People Do

By Julia Kristina|2017-05-21T16:05:52-07:00February 19th, 2015|General|

It feels good to feel good. That’s not new ground-breaking information. I know. But many of us look at people who seem to feel good and have it more or less together more or less of the time as being special kinds of people that we could never be. But the truth is, they’re not that special (sorry guys). They’ve just learned, implemented, and intentionally practiced some really healthy perspectives, attitudes, and behaviours that are actually not all that complicated, and do wonders for building and maintaining positive self-esteem and happiness. So here are a [...]

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If You’re Feeling Anxious or Worried This Will Help.

By Julia Kristina|2017-05-21T16:05:52-07:00February 11th, 2015|General|

Anxiety is normal – and all of us have felt it to a certain degree at some point – some more than others, but knowing this doesn't exactly make it all that much more pleasant or enjoyable. What we know about anxiety is that it often comes from fear. The fear of something that could or might happen in the future regardless of how likely or realistic it is. But when we're in the middle of feeling that fear, it seems veryreal and actually quite likely to occur. And then sometimes we don’t even know [...]

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3 Lies Perfectionism Wants You To Believe.

By Julia Kristina|2017-05-21T16:05:52-07:00February 6th, 2015|General|

We are somehow becoming a society of people who believe, promote, and encourage the idea that if we want to be seen as successful, worthwhile, and valuable human beings we need to be perfect in every way. For one reason or another there's the idea out there (and in here) that in order to feel really good about who we are we need to be outstanding, awe-inspiring, limitless, totally beyond reproach, and flawless. To say the least. Now that is a LOT of pressure. Trying our darndest to prove to ourselves and others we are [...]

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Why It’s So Important To Care More About Each Other.

By Julia Kristina|2017-05-21T16:05:52-07:00January 27th, 2015|General|

Further to our last discussion in and around freedom of Expression found here and here, I received some really thoughtful feedback on my blog, here on LinkedIn and also in my personal email inbox. One such reflections that came to my inbox, so was thus not shared publicly, was from my dear Auntie Ruth Blaser. Ruth is such a deep, thoughtful, and passionate person who dedicates her life to the acceptance. love, advocacy, and inclusion of others in many different realms, and is an inspiration and role model to many. Here is what she had to [...]

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Does Freedom of Expression Mean Anything Goes?

By Julia Kristina|2017-05-21T16:05:52-07:00January 21st, 2015|General|

Are there, or should there be limits to free expression? Does having freedom mean we are exempt from being responsible for ourselves and for how our words - both spoken and written - and created images affect others? In an interesting article found here the Pope says states that freedom of speech is a fundamental human right and we have a duty to speak up for the sake of the common good. But what if what we're saying is not for the common good? What if it's actually to shame, ridicule, insult, and put down [...]

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It’s More Important to Listen than to Give Advice.

By Julia Kristina|2017-05-21T16:05:52-07:00January 15th, 2015|General|

When is the best time to give advice? And the answer is… never. And by never, I mean not ever. Unless, of course, we specifically ask the person if they are looking for our thoughts or suggestions regarding their troublesome situation, AND they reply “yes!” or they explicitly request our advice (but even then the person rarely actually wants your advice – they just want you to fix their problem for them which, of course, none of us can actually do). You see, many of us believe in earnest that we are the experts on [...]

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Emotional Offenders: Taking Them on Giuliani Style.

By Julia Kristina|2017-05-21T16:05:52-07:00December 18th, 2014|General|

Back in the mid-nineties when New York City Mayor Rudy Giuliani embarked on his lofty mission to clean up the Big Apple and tackle its infamously high crime rate, one might be surprised to learn that his strategy did not focus on going after the big time, hardened, or most dangerous criminals. Instead, he began by literally cleaning up the city. He did this by installing thousands more public garbage cans, restoring many run down historical buildings, removing an exorbitant amount of graffiti, and cracking down hard on more minor violations and small time offenders. [...]

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Influential People: How Do They Do It?

By Julia Kristina|2017-05-21T16:05:52-07:00December 12th, 2014|General|

In his runaway bestselling book TheTipping Point, Malcolm Gladwell writes about a certain type of person he calls “senders.” These people, he writes, “Are those who are very good at expressing their emotions and feelings [in a positive and uplifting way], which means they are far more emotionally contagious than the rest of us.” These are the types of people who, after spending some time in their presence, we can’t help but absorb, take on, and be influenced by the energy they are sending out. Have you ever been feeling kind of blah and then [...]

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How to Ease Holiday Stress and Anxiety: 5 Great Strategies.

By Julia Kristina|2017-05-21T16:05:53-07:00December 3rd, 2014|General|

Tis the season to often feel a little (re: a lot) overwhelmed, stressed, and anxious. Part of the reason for this is because often times the Christmas Season comes with a whole lot of obligations, commitments, invitations, and engagements. There are presents to buy, parties to attend, open houses to show up at, baking to get done, guests to house, travelling to do and many, many other unspoken expectations to fulfill. It can be enough to make anyone lose their cool and have a freak out. Or 2. Or 10. Although it feels like you [...]

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Treating Anxiety and Depression: Why Talking About Our Problems Makes Us Feel Better

By Julia Kristina|2022-03-11T14:42:23-08:00November 30th, 2014|General, Psychotherapy, Video|

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How To Have A Really Bad Day.

By Julia Kristina|2017-05-21T16:05:53-07:00November 28th, 2014|General|

1. Compare yourself to others: Really focus hard on what others have that you don't. 2. Criticize yourself in whatever you do: Even if you have a success, tell yourself why it's not good enough and why it should have been more or better. 3. Criticize others in whatever they do: Expect others to be perfect, be able to read your mind, and anticipate all your needs without ever actually telling them what your wants and needs are. 4. Call yourself down for any and every mistake you make… or have ever made: Really focus [...]

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Five Steps to Help You Reach Your Lofty Goals.

By Julia Kristina|2017-05-21T16:05:53-07:00November 27th, 2014|General|

Having ideas are great, having goals are extremely important, and being ambitious, determined, hardworking, and focused are all really solid and respectable qualities. But many of us make the mistake of becoming too ambitious and have too big of goals that we try to chew off in one giant bite, and soon realize it's much more than we can handle and end up giving up pretty quickly. And that NEVER feels good, or allows us to grow and flourish as individuals. That said, there are a few pretty simple and straightforward steps you can take [...]

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We Have So Much. So Why Aren’t We Happier?

By Julia Kristina|2017-05-21T16:05:53-07:00November 21st, 2014|General|

Depression is on the rise. Current research tells us this is so, which may not be too much of a shocker. In fact, by some estimates depression is 10 times more common than it was 60 years ago. And before you think this is because 60 years ago most people didn't have the term “Major Depressive Disorder” in their personal dictionary so couldn't actually identify it as such, much of this research is based on tens of thousands of door to door surveys asking people about histories of crying for days on end, making attempts [...]

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You Are A Lot Tougher Than You Think.

By Julia Kristina|2017-05-21T16:05:53-07:00November 19th, 2014|General|

Remember that time when that thing turned out to be not as bad as you thought it would? AKA – pretty much each and every time with pretty much each and every thing? So what makes us worry our precious heads and hearts to pieces thinking about how things, circumstances, or experiences in our lives could go terribly awry, thereby causing us to lose sleep, fun, relationships and quality of life over? The truth is, if we take a moment and reflect on it, often most situations in our lives go at least somewhat according [...]

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Turn A Bad Day Into A Good One With One Simple Exercise.

By Julia Kristina|2017-05-21T16:05:53-07:00November 12th, 2014|General|

As you've probably heard, Mindfulness is all the rage right now. And if you haven’t heard, Mindfulness is all the rage right now. So what is mindfulness? According to Wikipedia, “Mindfulness is the intentional, accepting and non-judgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment, which can be trained by meditational practices.” Basically it’s about living in the now. It's a great skill to hone and really helps with stress reduction, focusing and becoming more production. It sounds easy, but it’s not always. Personally, I've always had a [...]

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Why Facebook Can Be Bad For Us.

By Julia Kristina|2017-05-21T16:05:53-07:00November 6th, 2014|General|

When I hear something once I listen closely. When I hear something twice it seems like a theme might be forming. When I hear something three times in the same day from three different clients I start to become concerned that we have a bigger problem here than I had originally thought. Word has been spreading, but I’m not sure if everyone has received the message yet – More and more evidence has been coming out saying that Facebook is really not good for us – in many ways. But the one I am [...]

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