Living Fully

Job loss can shake your confidence, your sense of purpose, and even how you see yourself. In this episode, we talk with social worker Jessica Sitko about the emotional toll of losing a job and how to start putting the pieces back together.

We explore why careers often feel so tied to our identity and what it looks like to rebuild self-worth when that identity is shaken. You’ll hear practical advice for managing financial stress, navigating difficult conversations with family, and finding hope when the job search feels overwhelming.

This conversation also dives into the grief that can follow job loss, the mindset shifts that can help you grow through it, and how reaching out—whether for support, connection, or new opportunities—can make all the difference.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

Change is part of life—but that doesn’t mean it’s easy. Whether it’s something positive like starting a new job, or something more difficult like financial instability or big world events, uncertainty can be hard to sit with. So how do we know when normal stress tips into anxiety? And what can we do to feel more steady during unpredictable times?

In this episode, social worker Rasha Taha joins host Katherine Hurtig to explore how change affects our mental health and what we can do about it. They talk about the pull of worst-case-scenario thinking, the importance of self-awareness, and how small grounding strategies—like checking in with your breath—can make a difference. You’ll also hear about ways to stay flexible, build confidence in your ability to cope, and move through change with more self-compassion and clarity.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

From a young age, many of us start comparing how we look to others—and those comparisons can stick with us for years. Whether it’s pressure to stay a certain size, hide signs of aging, or meet a beauty standard that feels impossible, how we see ourselves can have a major impact on our mental health.

In this episode, host Katherine Hurtig talks with social worker Sharona Pilmeister about where our self-image comes from and why it can be so hard to feel good about our appearance.  

Sharona shares practical ways to shift your mindset, including how to tune in to what your values are (not just what society expects), how to rethink comparison on social media, and how even small acts of self-compassion can make a big difference over time.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

How we think about challenges, setbacks, and our own abilities can shape the way we navigate life. In this episode, psychologist Joel Zimmerman joins us to talk about the power of a growth mindset—what it is, why it matters, and how shifting the way we view failures can have a major impact on our mental well-being.

We explore why it’s so easy to focus on the negative when things go wrong and how small mindset shifts can make a big difference. Joel talks about learning from failure, embracing change, and finding opportunities to grow—even in difficult situations. Learn about the connection between mindset and self-compassion and practical strategies for developing a healthier perspective on setbacks.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

The relationships we have with our families shape so much of who we are—from how we communicate to how we see ourselves and handle emotions. But when those relationships are challenging, they can take a toll on our mental well-being.

In this episode, social worker Shannon McKinnon joins us to talk about how family dynamics can impact mental health in both positive and difficult ways. She shares how to recognize when a family relationship might be affecting you, how to set boundaries without guilt, and how to have tough conversations in a way that feels right.

If you’re struggling with family relationships, Shannon also offers practical advice on building healthier dynamics, repairing strained connections, and finding support—even if your family isn’t able to provide it.

References:

• Brackett, M. (2021). PERMISSION TO FEEL: Unlock the Power of Emotions to Help Yourself and Your Children Thrive.
• Men’s Sheds Canada – Connection. camaraderie. community. (n.d.). https://mensshedscanada.ca/

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

Shame is a deeply personal and often painful emotion, yet it’s something everyone experiences at some point in their lives. In this episode, psychologist Lisa McIsaac helps us understand what shame really is, how it differs from guilt, and why it can feel so isolating.

We explore where shame comes from, how it develops over time, the impact it has on mental health and self-esteem, and why it can be so difficult to talk about. We also discuss how shame can affect relationships, contribute to anxiety and depression, and lead to patterns of self-isolation and avoidance.

The good news? Shame doesn’t have to define us. Lisa shares strategies for breaking the cycle of shame, practicing self-compassion, and reframing experiences in a way that supports growth and self-acceptance.

See key takeaways on our website.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

Valentine’s Day is often portrayed as a celebration of romantic love, but for many people, it can be a tough day—especially if you’re single, recently out of a relationship, or grieving a loss. In this episode, social worker Camille Kim shares how to navigate the emotions that can come up and ways to make the day meaningful, no matter your relationship status.

We explore why Valentine’s Day can feel isolating and how to cope with the emotions it brings up. If you’re feeling down, Camille shares practical ways to shift the focus from what’s missing to celebrating yourself, practicing self-care, and showing love in different ways. 

For those struggling with loneliness, Camille offers small, tangible steps to help you feel better. Learning to enjoy your own company and embracing love in all its forms—whether that’s friendships, family, or self-love—can make this day feel a little easier.

Find your own meaning in Valentine's Day with tips from this episode.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

Why are goals such an important part of counselling? In this episode, social worker Carmen Sadoway helps us understand how setting meaningful goals can give you direction and clarity, no matter what you’re going through—whether it’s depression, anxiety, grief, stress, or just feeling stuck.

We’ll chat about:

• Why goals can act like a compass, pointing you toward the changes you want to make. 
• How counsellors work with you to figure out what goals feel right for you.
• Real-life examples of short-term and long-term goals for different challenges.
• What to do along the way when things don’t go perfectly. 

If you're feeling stuck or unsure about where to begin, this episode offers guidance on creating goals that are realistic, empowering, and aligned with the life you want to live.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

The start of a new year can feel like a time for fresh beginnings, but it’s easy to get overwhelmed by the pressure to reinvent yourself and set new year’s resolutions. In this episode of Living Fully, we explore how to reflect on the past year with gratitude and self-compassion, set meaningful intentions, and build habits that support mental well-being. Our guest, psychologist Lisa McIsaac, shares strategies for letting go of perfectionism, managing stress around resolutions, and creating a more balanced approach to the new year. Learn how to reframe setbacks as opportunities for growth, identify what truly brings you joy, and focus on small, actionable goals that make a lasting difference.

• Learn practical tips for a mentally healthy new year

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.

The holidays come with a lot of expectations. This episode of Living Fully explores the emotional complexities of the holiday season, highlighting the pressures that can lead to feelings of loneliness, even when surrounded by others. Social worker, Sharona Pilmeister, talks about why the holidays can be challenging for those who are alone, whether due to grief, distance, strained relationships, or personal choice, and offers advice on coping with these emotions. Learn practical ways to create meaningful traditions, build connection, and find moments of joy.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alberta with no wait list and no financial barriers.

For help across Canada and the United States, call 211. If you are outside Canada and the U.S., seek help from your general medical practitioner.