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If you’ve ever asked yourself, “Why do I know what to do but still not do it?” this conversation will feel like a light turning on. We sit down with habit change expert Katie Faloon Drew—speaker, coach, and health psychology pro—to unpack the real reason behaviour change stalls and how to build routines that survive stress, travel, and busy seasons.

Katie breaks down the brain’s two big priorities—safety and sameness—and shows how they quietly drive procrastination, all-or-nothing thinking, and guilt spirals. Instead of waiting for motivation, we design minimum viable actions that pass the “giggle test,” so small they feel safe and repeatable. From naming your brain to creating plan A and plan B, you’ll learn simple tools that keep you consistent without relying on willpower. We go deep on identity-based goals—“I’m someone who prioritizes my health”—and why they outperform weight-focused targets for long-term fitness, energy, and mental health.

We also explore the reticular activating system and confirmation bias, revealing how beliefs shape what you notice and the choices you make. Affirmations can work when paired with aligned action, turning thoughts into lived evidence that rewires confidence. Katie shares realistic habit timelines, why “21 days” is a myth, and how to protect momentum during setbacks by lowering the bar without lowering your standards. You’ll hear practical examples, from five-minute walks between meetings to reframing cake at a birthday party without shame.

Whether you’re building a workout routine, healing your relationship with food, or just want steadier energy, this episode gives you a blueprint rooted in neuroscience and compassion. Subscribe, share with a friend who needs a boost, and leave a review telling us the tiny step you’re taking today.

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When words stall, images step in. We invited Elena Kourounis—an art therapist-in-training at MindSpa—to unpack how creativity becomes a practical tool for regulation, insight, and connection across ages and settings. From first prompts to final reflections, she shows how art can do the heavy lifting when language feels thin, and how a simple choice of materials shifts the nervous system toward calm or openness.

We trace Elena’s path from pastry chef to classroom teacher to therapist, and how a health crisis clarified her values: empathy, authenticity, and collaboration. She explains why art therapy prioritizes process over product, how she selects media to match goals, and what happens inside a session: set the intention, make the image, let the client lead the meaning. You’ll hear concrete techniques like bilateral drawing to engage both hemispheres and soothe the body, along with strategies to stay within the window of affect tolerance—dialling down overwhelm or lifting out of shutdown without forcing disclosure.

The conversation goes deeper into who benefits: people who feel “bad at art,” those stuck in talk therapy, perfectionists, and folks navigating eating disorders, PTSD, or addiction recovery. In couples and families, we explore visual interventions that replace blame with empathy—each person draws their experience, then co-creates a bridge between images to map repair. Elena also clarifies the difference between art as therapy and art in therapy, why trauma-informed media choices matter, and how training protects safety and meaning.

We close with community: Elena’s work with queer, polyamorous, and kink groups in Ottawa, and the role of shared making in rebuilding connection after COVID. If you’ve ever felt something you couldn’t say, this conversation offers tools, language, and hope. Subscribe for more grounded mental health episodes, share with a friend who’d benefit, and leave a review to help others find MindSpa.

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What if the most powerful medicine doesn't come in a pill bottle? In this eye-opening conversation, Dr. Kwadwo Kyeremanteng—critical care physician, department head, and author of "Prevention Over Prescription"—reveals why our healthcare system needs a fundamental shift toward prevention.

Drawing from his frontline experience during COVID-19, Dr. Kwadwo Kyeremanteng shares a startling observation: not a single person without risk factors landed in his ICU. This revelation, combined with the staggering $55,000 cost per ICU admission, crystallized his mission to help people avoid critical illness altogether. "If you take the right steps, you're less likely to land in hospital. But if you do, the outcomes are way better," he explains.

The conversation delves deep into practical prevention strategies, with nutrition emerging as perhaps the most powerful lever. Dr. Kwadwo Kyeremanteng's "protein first" approach—consuming protein before carbohydrates at meals—represents just one simple but transformative habit. He breaks down supplement recommendations (vitamin D, creatine, and fish oil top his list), debunks nutrition myths, and explains why continuous glucose monitors might be the ultimate feedback tool for personalized nutrition.

Beyond physical health, he courageously addresses physician burnout, sharing his own experience of nearly burning out during the pandemic. His strategy? Reconnecting with purpose—his "why." This powerful approach helped him maintain compassion and effectiveness during healthcare's most challenging period in generations.

The conversation takes an unexpected turn when Dr. Kwadwo Kyeremanteng opens up about his advocacy during school closures and the impact of fear-based decision-making on children's mental health. As both a physician and father, his perspective bridges clinical expertise with genuine concern for the next generation.

Whether you're looking to optimize your health, understand the future of medicine, or gain insight into resilience during crisis, this conversation offers practical wisdom from someone who's witnessed both the miracles and limitations of modern healthcare. Follow Dr. Kwadwo Kyeremanteng's work at www.drkwadwo.ca and across social media platforms: 
Gyata Nutrition: gyatanutrition.com
Prevention Over Prescription: a.co/d/aLcFidA
Subscribe to his newsletter: kwadcast.substack.com

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When mental health conditions collide with relationships, the resulting challenges can be both complex and deeply personal. Whether it's OCD compelling someone to redo their partner's cleaning efforts, ADHD causing repeatedly forgotten birthdays despite genuine efforts, or autism necessitating a quick exit from overwhelming social gatherings – these scenarios reveal how our brains profoundly impact our connections with others.

Throughout this thought-provoking episode, we examine five different relationship scenarios where mental health takes center stage. What happens when a woman with OCD can't accept her husband's cleaning methods? How should someone with ADHD respond when their friend feels "invisible" after another forgotten birthday? Is wanting separate bedrooms because of sleep incompatibility truly "a step toward divorce," or simply prioritizing health and well-being?

We dive particularly deep into the dynamics of family traditions and the guilt often weaponized against those who prioritize their mental health needs. The classic holiday scenario – where setting boundaries with toxic family members gets labeled as "selfish" – resonates with countless listeners who face similar struggles. We unpack how these manipulative dynamics work and offer perspectives on maintaining your peace without reinforcing harmful narratives.

Perhaps most importantly, this episode highlights the crucial difference between feeling disrespected and actually being disrespected. When we personalize others' actions – assuming their behavior is about us rather than their own internal experiences – we often misinterpret situations in ways that damage relationships. Understanding mental health conditions helps us separate the person from their symptoms and respond with compassion rather than judgment.

Whether you're managing a mental health condition yourself or navigating relationships with someone who does, this episode provides valuable insights into communication strategies, boundary setting, and finding balance between meeting your needs and maintaining meaningful connections with others. The path forward isn't about choosing between mental health and relationships – it's about creating space for both to thrive together.

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Discovering hope beyond traditional mental health treatments is a journey many Ottawans with depression have longed for. Dr. Chris Taplin brings that hope through Transcranial Magnetic Stimulation (TMS), a groundbreaking therapy now available at TMS Life Ottawa.

As Dr. Taplin reveals in our conversation, his path to TMS began with frustration. Working with university students and military personnel, he repeatedly witnessed the limitations of conventional treatments. "When people weren't responding to our first and second line treatments—medication treatments and high-quality therapy—we were actually pretty limited in Ottawa on what to do with them," he shares. This reality pushed him to seek solutions, eventually discovering that TMS is recognized in treatment guidelines as a first-line option for depression after just one failed medication attempt.

The contrast between TMS availability in different regions is striking. "In the United States, there's thousands of TMS clinics. It's like Tim Hortons here," Dr. Taplin explains. "There's cities that have a TMS one on every corner." Yet in Ontario, most patients must pay privately, with exceptions for military veterans, motor vehicle accident victims, and certain WSIB cases. Only Saskatchewan and Manitoba currently cover TMS under public healthcare, creating a significant access barrier despite overwhelming evidence supporting its effectiveness.

What makes Dr. Taplin's approach unique is his holistic view of depression treatment. Rather than offering TMS in isolation, he emphasizes understanding each patient's unique pathway to their symptoms. "The way that I approach treatment is first really learning about that person, learning about their pathway to their symptoms," he explains. This comprehensive approach addresses not only current symptoms but also works to prevent future relapses—a crucial difference from clinics that offer TMS without this therapeutic foundation. With a success rate of two out of three patients improving significantly, TMS offers new hope for those who haven't responded to traditional treatments.

Ready to explore whether TMS might work for you or someone you care about? Learn more about this innovative therapy and how it could transform your mental health journey. Share this episode with someone who might benefit from knowing there are effective alternatives when conventional treatments fall short.

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What happens when the identity you've built for 25 years suddenly slips away? When your greatest strengths become compromised overnight? This raw, heartfelt conversation with Ottawa radio legend Stuntman Stu explores the profound journey of reinvention after life-altering health challenges.

Stu takes us through his remarkable broadcasting career that began with a childhood dream at age 11. With characteristic humor, he reveals how his "disruptive" classroom behavior and undiagnosed ADHD became superpowers behind the microphone, fueling a decades-long career that made him a household name in Ottawa.

The conversation takes a powerful turn as Stu candidly shares his experiences battling leukemia twice and surviving a heart attack. With unflinching honesty, he describes how radiation treatment affected his cognitive abilities, making it impossible to continue the MC work that defined him. "If I was a guy that scored 30 goals a year in hockey, I'll score like three now," he explains, capturing the devastating loss of professional identity.

Yet beneath the struggle lies an inspiring story of adaptation and resilience. Stu reveals how he's crafted a new life as a spokesperson for local businesses, finding fresh purpose while accepting his limitations. His reflections on marriage, parenting, and supporting children through mental health challenges reveal a man whose priorities have fundamentally shifted.

Whether you're facing your own reinvention, supporting someone through illness, or simply appreciating the unpredictability of life, Stu's journey offers profound wisdom about acceptance, resilience, and finding joy in unexpected places. His story reminds us that sometimes our greatest growth comes not from bouncing back to who we were, but from discovering who we can become.

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Could your stress actually be helping you perform better? And is it possible that your mental health challenges might become your greatest strengths? In this myth-busting episode, we challenge two fundamental misconceptions about mental health that might be holding you back.

The first revelation: not all stress is bad. We explore how our beliefs about stress dramatically impact our physiological responses. When we view stress as beneficial rather than harmful, our bodies respond differently. Through the lens of the Yerkes-Dodson law (the stress curve), we discover that moderate stress actually enhances performance, while too little leaves us unmotivated and too much leads to burnout.

We distinguish between chronic stress—the relentless pressure that never lets up—and acute stress, which comes and goes. Most of us have it backward: we catastrophize about acute stressors while underestimating how chronic stress fills our "stress bucket" day after day. This insight explains why seemingly small triggers can cause outsized reactions when we're already carrying a heavy stress load.

The conversation takes a fascinating turn as we share practical strategies for recontextualizing stress responses. Through personal stories, we reveal how physical activity can transform racing thoughts from overwhelming to manageable. The simple act of raising your heart rate through exercise can completely change how your brain interprets the same sensations that accompany anxiety.

Our second myth—that you cannot be successful if you struggle with mental health—crumbles under scrutiny. Many high achievers not only cope with mental health challenges but channel them into their success. From comedians to business leaders, these struggles often become their greatest source of creativity, connection, and resilience.

This episode offers more than just myth-busting; it provides a transformative framework for working with your stress and mental health challenges rather than against them. By shifting your perspective and implementing practical strategies, you can turn what once felt like limitations into catalysts for growth and achievement.

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What happens when well-intentioned DEI efforts actually create more division? Jenny Chen, CEO of Catalais Consulting, challenges us to rethink how we approach inclusion by focusing on respect rather than labels.

Drawing from her powerful experience as both a finance industry leader and a mother watching her daughter face exclusion, Jenny illuminates the systemic issues that keep organizations from truly valuing diversity. Her approach isn't about implementing more DEI programs—it's about "un-DEI-ing" organizations by addressing the root causes of exclusion.

"At the core of all these 'isms'—racism, sexism, ageism—is the question: are people respected? Do they feel seen, heard, and valued?" Jenny explains how looking at diversity challenges through this lens transforms them from identity issues into talent management infrastructure problems. When we stop seeing diversity as a checkbox and start seeing individuals for their potential, we create environments where everyone can thrive.

The conversation explores compelling examples like "The Taylor Swift Effect," where NFL gained $2 billion from new Swiftie viewers despite some fans' resistance. This zero-sum mentality—believing that including others somehow diminishes one's own position—underlies much resistance to inclusion efforts.

Jenny's refreshing perspective reminds us that true inclusion isn't complicated: it starts with seeing people as individuals worthy of respect and opportunity. By integrating inclusive practices into core business operations rather than treating them as separate initiatives, organizations can build cultures where innovation and growth flourish naturally.

Ready to spark meaningful change in your organization? Connect with Jenny at catalais.com or through her podcast "Tune Up your Warrior."

https://catalais.com/tune-up-your-warrior-podcast/

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Ever found yourself wondering if you're being unreasonable for setting a boundary? You're not alone. 

The Mind Spa podcast tackles four fascinating ethical dilemmas that highlight the messy reality of human relationships. We start with a deeply personal scenario about a young woman in recovery for disordered eating who faces resistance when asking her family to avoid weight-loss talk in their group chat. This opens a rich conversation about how parental relationships with food and body image shape their children's perceptions, and how setting boundaries—even when met with resistance—can break harmful generational patterns.

We then explore a jaw-dropping scenario where a therapist expects an invitation to a client's wedding, showcasing the critical importance of professional boundaries in therapeutic relationships. The power dynamics at play when these boundaries blur remind us why ethics exist in helping professions and how awkward it can become when these lines are crossed.

The workplace comes into focus when we debate whether using mental health days for concerts and hangovers constitutes an abuse of company policy. When one employee's choices directly impact their colleagues' workload during panic attacks, should someone speak up? This scenario perfectly illustrates how individual choices affect collective wellbeing and the delicate balance between personal freedom and workplace responsibility.

Finally, we untangle the complex web of a post-breakup situation involving shared pet custody when an ex in rehab requests a visit with their dog. This showcases how easy it is to get stuck in black-and-white thinking when emotions run high, literally redirecting brain energy away from creative problem-solving. The physiological reality of emotional decision-making explains why talking things through—whether in therapy, with friends, or through journaling—helps us see options we might otherwise miss.

Through each scenario, we explore the nuances of setting healthy boundaries while navigating complex relationships. Remember, your mental wellbeing matters, and sometimes setting limits is the most compassionate choice you can make—for yourself and others.

Wondering about your own ethical dilemma? Reach out to us at media@themindspacea to share your story for future episodes!

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Have you ever found yourself questioning whether you're wrong for setting a boundary or speaking up when something bothers you? You're not alone. The line between asserting your needs and maintaining healthy relationships can be incredibly tricky to navigate.

In this thought-provoking episode, we tackle real-life relationship dilemmas that leave people wondering if they're the problem. We explore whether it's appropriate to contact your spouse's therapist when you know they're lying about sobriety, how to handle a roommate whose ADHD affects your living situation, and what to do when your partner's work stories are creating vicarious trauma in your life.

We dig deep into the fascinating psychology of boundaries, especially within families. One particularly illuminating discussion reveals how some family systems mistakenly equate lack of boundaries with closeness—when the opposite is often true. As we explain, "I feel safe with you when you respect my boundaries, and I might open them more when I feel that respect."

The episode offers practical wisdom for handling those uncomfortable moments when you need to speak up without damaging relationships. We examine the crucial difference between protecting loved ones from pain versus helping them develop resilience through supported challenges. Whether you're dealing with in-laws who drop by unannounced or a teenager who wants to meet their estranged parent, you'll find compassionate, nuanced guidance.

What's the real cost of suppressing your needs? When does helping cross the line? How can you tell if your boundaries are reasonable? Listen now for insights that will transform how you approach difficult conversations and relationship dynamics.