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The most relentless critic you'll ever face isn't waiting to ambush you on social media or lurking in your workplace – it's the voice inside your own head. This revealing conversation pulls back the curtain on negative self-talk, exposing how that critical inner voice develops and why it can feel so difficult to quiet.

We explore the striking paradox of how we readily offer compassion to others while denying ourselves the same kindness. As one host shares, "We can be so encouraging to someone else who does a worse shot, and then be so critical toward ourselves. Turn that same compassion inwards." This disconnect becomes a springboard for examining where our self-criticism originates – often in childhood experiences where external criticism gradually becomes internalized until we no longer need others to criticize us.

The episode illuminates how negative self-talk functions as both a protective mechanism and a self-perpetuating trap. When we believe we're unlovable or inadequate, we unconsciously filter our experiences to confirm these beliefs, much like suddenly noticing red Fords everywhere after deciding to buy one. "Whatever we focus on grows," as one host explains, highlighting how our perception creates our reality.

But the heart of this conversation lies in its practical approaches to developing self-compassion. From the "best friend technique" to imagining how you'd speak to a stranger who made a mistake, these strategies offer immediate ways to catch yourself in critical thought patterns. For perfectionists who struggle with these methods, considering how you'd respond to a child offers an alternative pathway to self-kindness.

Most importantly, the episode emphasizes that transformation isn't about a single breakthrough moment but consistent practice. Even challenging one negative thought daily builds the habit of questioning our thoughts rather than accepting them as truth. As the hosts remind us, the goal isn't eliminating mistakes but learning to ask, "How can I grow from this?" instead of allowing failures to define our worth.

Ready to transform your relationship with yourself? Listen now, and discover how changing your inner dialogue can open doors to greater authenticity, resilience, and joy.

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The world of ADHD is far more complex than the stereotypical image of a distracted child bouncing off classroom walls. As therapist Alana George eloquently explains, ADHD is a genetic neurobiological condition with a specific "neural phenotype" - like a fingerprint in the brain with distinct activation patterns and neurotransmitter expressions.

Perhaps the most illuminating metaphor Alana offers is that "ADHD is like driving a Ferrari with bicycle brakes." This perfectly captures the paradox experienced by those with ADHD: exceptional processing power and creativity paired with challenges in stopping, starting, and transitioning between tasks. This imbalance explains both the gift of hyperfocus and the struggle with everyday responsibilities.

While commonly diagnosed in childhood, adult ADHD often goes unrecognized as people develop sophisticated coping mechanisms. Women in particular frequently discover their ADHD only after their children receive diagnoses, highlighting both the genetic component and the historical bias toward male presentation patterns in diagnostic criteria.

Treatment approaches must be multifaceted, combining medication, therapy, physical activity, and strategic environmental adjustments. Traditional accommodations like extended deadlines may actually worsen problems rather than solve them. Instead, people with ADHD typically benefit from more structure rather than less - regular check-ins, clear expectations, "body doubling" (working alongside someone), and breaking tasks into manageable components.

For relationships impacted by ADHD, understanding transforms frustration into compassion. When a partner recognizes that forgotten tasks or emotional dysregulation aren't personal slights but manifestations of a neurological condition, the relationship dynamic shifts dramatically. Self-care emerges as essential medicine, not optional luxury, for effective ADHD management.

Ready to better understand ADHD in yourself or someone you care about? Listen to our full conversation with Alana and discover practical strategies for turning challenges into strengths.

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What does it take to build a thriving business when your body demands rest in unpredictable ways? Michelle Wieger, founder and CEO of Venture Creative Collective, offers a masterclass in turning limitations into your greatest advantage.

Michelle's journey began not with confidence, but necessity. Diagnosed with narcolepsy after years of overwhelming fatigue, she realized traditional employment would be impossible. Rather than abandoning her ambitions, she created a business model that worked with her condition rather than against it. This pivot led to the creation of her Ottawa-based agency known for "website-in-a-day" magic that transforms digital overwhelm into elegant, functional solutions.

Throughout our conversation, Michelle shares the reality of her diagnostic journey—the confusion of falling asleep at microscopes during university, the failed career dreams, and the friend who finally suggested the test that changed everything. Her candid revelations about narcolepsy symptoms, from hypnagogic hallucinations to cataplexy (temporary muscle paralysis triggered by strong emotions), create profound awareness about this often misunderstood condition.

Most powerfully, Michelle reveals how she's translated personal energy management into revolutionary business practices. At VCC, flexibility isn't just permitted—it's encouraged. Team members structure their days around health needs because Michelle understands firsthand that sustainable productivity requires honoring our bodies. Her approach to automation and efficiency, born from necessity, has positioned her as a pioneer in business innovation.

Michelle's bestselling book "Don't Snooze on Your Dreams" and her mission to speak on 100 stages in two years are dismantling stereotypes about chronic illness while providing practical tools for anyone facing limitations. Her story proves that boundaries create the intersection where ambition and rest can coexist—and sometimes, what seems like your greatest weakness becomes the foundation of your unique success.

Join us for this inspiring conversation that will forever change how you view limitations in your own life and business.

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Truth has never been more accessible—or more elusive. In this revealing exploration of misinformation and disinformation, we unpack how the content flooding our feeds affects more than just our beliefs—it's transforming our mental health, relationships, and communities.

The distinction is crucial: misinformation spreads without malicious intent (like your well-meaning relative forwarding questionable health advice), while disinformation deliberately misleads to achieve specific goals. Most troubling are conspiracy theories, specifically engineered to provoke fear when we're most vulnerable to manipulation.

Our conversation travels through the COVID-19 pandemic's information landscape, where shifting guidelines around masking created perfect conditions for division. We examine how these information disorders fracture relationships—conversations between loved ones become battlegrounds when algorithms have already separated us into opposing realities.

When are we most susceptible? Fear and vulnerability open the door to misinformation, but surprisingly, positive emotions like excitement can make us just as likely to share unverified content. We confess our own misinformation mishaps and share practical strategies for protecting your mental wellbeing: diversify information sources, scrutinize language choices, consider who benefits from a narrative's spread, and recognize your vulnerable moments.

The episode concludes with a thoughtful exploration of burnout versus everyday stress, highlighting that information overload itself contributes to our collective exhaustion. How do you distinguish genuine burnout from just having a tough morning? The answer might surprise you.

What information shapes your reality? How might your media consumption be affecting your relationships and mental health? Join us for this essential conversation about navigating truth in divided times.

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What happens when your body suddenly feels like it belongs to someone else? When doctors dismiss your symptoms with "you're fine" despite gaining 40 pounds in a month? When you look in the mirror and don't recognize the person staring back?

Victoria L, CEO, bestselling author, and midlife woman strategist, takes us on a raw journey through the often misunderstood experience of perimenopause. Having experienced it herself beginning at just 32 years old, Victoria shares how medical professionals dismissed her symptoms for years before her health dramatically crashed at age 40. This catalytic moment led her to develop the Chaos to Confidence Method, a holistic approach helping women navigate the complex physical, emotional, and identity shifts of midlife.

Beyond the stereotypical hot flashes and mood swings, Victoria reveals perimenopause's surprising symptoms that few discuss – from frozen shoulder and itchy ears to heart palpitations and temperature regulation issues. She challenges the cultural stigma that associates menopause with being "old" or "redundant," emphasizing how this shame keeps women suffering in silence when they could be supporting each other through shared experiences.

For partners of women experiencing perimenopause, Victoria offers invaluable guidance: don't personalize the emotional responses, validate without trying to fix everything, and understand that support looks different than solutions. Her approach to reclaiming confidence isn't about faking it but reconnecting with small joys that remind us who we truly are.

This conversation isn't just for women currently navigating perimenopause – it's essential for younger women seeking to understand what's ahead, partners wanting to provide meaningful support, and anyone interested in women's health and wellbeing. Victoria challenges us all to break the silence around midlife transitions and create spaces where women can move through these changes with knowledge, community, and renewed confidence.

Ready to transform your relationship with perimenopause? Connect with Victoria at www.chaosclarityandconfidence.com and discover how to reclaim your power during this transformative life stage.

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Setting boundaries shouldn't leave you feeling guilty, yet so many of us question whether we're "the bad guy" when we prioritize our mental wellbeing. Join therapists Tina and Michelle as they tackle three compelling real-life scenarios where people are caught in this exact dilemma.

First, we explore the case of a bridesmaid struggling with burnout who needs to step back from wedding duties. When does self-care become "selfish" in the eyes of others, and how can we recognize when guilt is misleading us? Michelle shares her own experience of navigating wedding party responsibilities as a new mother, offering practical insights for maintaining relationships while honoring your limitations.

Next, we delve into the delicate situation of a woman grieving a miscarriage who can't bring herself to attend her sister's baby shower. We unpack the unique nature of grief, the shame that often surrounds pregnancy loss, and why family dynamics can make these boundaries particularly challenging to establish.

The conversation culminates with an examination of relationship ultimatums—specifically, requiring therapy before moving in together. We challenge the persistent stigma around mental health support, reframing therapy not as punishment but as a luxury everyone deserves access to.

Throughout our discussion, we offer practical strategies for communicating boundaries effectively, recognizing your emotional limits, and standing firm when others push back. Whether you're struggling with people-pleasing tendencies or trying to support someone who's setting boundaries, this episode provides valuable perspective on honoring your needs without sacrificing important relationships.

Want us to address your specific boundary dilemma? Send us your scenario through the email in our show notes, and we might feature it anonymously in an upcoming episode.

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When trauma strikes, our living spaces often become silent casualties. A death in the family, divorce, job loss, or abuse can trigger a cascade of mental health challenges that quickly manifest in our physical surroundings. As Tina Mongeon explains, "The person struggling with addiction, abuse, divorce, job loss, any traumatic event - in order to move forward and heal, you need a safe, clean, healthy space."

After 20 years as Ottawa's "Queen of Clean" and CEO of EnviroPure Environmental Group, Tina has witnessed countless times how mental health struggles translate into physical chaos at home. This observation led her to create the Healthy Home, Healthy Mind Initiative - a not-for-profit program providing free deep cleaning services to households in crisis.

The connection between mental wellbeing and our environment runs deeper than most realize. Scientific research confirms what Tina has seen firsthand: chaotic living spaces affect sleep quality, social interactions, and can deepen depression. The shame that accompanies a deteriorating home environment often leads to isolation, creating a destructive cycle that's nearly impossible to break without intervention.

What makes this initiative particularly powerful is its holistic approach. Beyond removing the financial burden of professional cleaning services, Tina's team provides education, validation, and follow-up support. They help clients understand the relationship between their trauma and living conditions while offering practical tools to maintain progress. The program specifically targets those ready for change, recognizing that readiness is essential for sustainable transformation.

"We're not just going in cleaning the place and not helping you through it," Tina explains. "We're finding out what happened, educating you on why your living environment is in the state it's in, and explaining what happens in situations like this."

If you're struggling with maintaining your living space while dealing with trauma or mental health challenges, reach out to the Healthy Home, Healthy Mind Initiative at enviropurehome.com or call 613-513-PURE. A clean slate might be the first step toward healing you never knew you needed.

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The digital landscape has transformed how we view ourselves, relate to others, and manage our mental health—and not always for the better. In this candid conversation, we dive deep into the psychological impact of social media platforms that have evolved from simple photo sharing to complex engines of comparison and self-doubt.

Remember when Facebook was just about connecting with friends? We explore how social media's evolution from basic status updates to today's algorithm-driven content has fundamentally changed our relationship with technology and ourselves. The "highlight reel" effect has taken on new dimensions with platforms like Instagram and TikTok, where perfectly curated lives create impossible standards. We discuss the shocking reality that many people who appear to "have it all together" online often struggle with remarkably low self-esteem behind the scenes.

Particularly troubling is the trend of mental health self-diagnosis through social media. Terms like PTSD, narcissism, and OCD have become casual buzzwords, often stripped of their clinical meaning. While increased awareness is positive, these oversimplifications can minimize serious conditions and lead people to misidentify normal experiences as pathological. Even more concerning is the emerging use of AI platforms like ChatGPT as replacement therapists, offering unlimited validation without the crucial human elements of perspective, challenge, and accountability.

Despite these challenges, we acknowledge social media's positive role in destigmatizing mental health conversations and creating communities where people feel seen and understood. The key lies in mindful usage—being aware of how these platforms affect us and setting appropriate boundaries. Many people report dramatic improvements in wellbeing after taking social media breaks, suggesting that our digital habits may be more harmful than we realize.

We challenge you to experiment with your own social media habits. Try putting your phone away for an entire evening and notice how many times you instinctively reach for it. This simple exercise reveals just how automated our digital behaviors have become and offers a first step toward reclaiming genuine human connection in an increasingly virtual world.

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Your brain possesses a remarkable superpower that most people never fully access—the ability to change and heal itself. Registered psychotherapist Yvonne Burwash joins us to reveal how neurofeedback taps into this natural capacity, offering a non-invasive, drug-free approach to mental health that often succeeds where other treatments have fallen short.

With contagious enthusiasm, Yvonne explains how neurofeedback works by measuring electrical activity in the brain and providing real-time feedback that teaches self-regulation. The beauty lies in its simplicity—clients simply relax while watching a screen that responds to their brainwave patterns, gradually training their brain to function more optimally. This approach has shown remarkable results for conditions ranging from anxiety and depression to ADHD and trauma, often within 20-40 sessions.

What makes neurofeedback truly revolutionary is how seamlessly it integrates with traditional psychotherapy. As Yvonne describes, many clients find that "CBT works for me now" after neurofeedback helps get their brain unstuck. By addressing both physiological and psychological aspects of mental health, this combined approach creates deeper, more sustainable healing. The future looks even brighter with innovations like virtual reality neurofeedback, which promises to enhance effectiveness, especially for children who struggle with maintaining focus during traditional sessions.

The most powerful takeaway? Your brain is never permanently stuck in any state. Whether you've struggled with anxiety, sleep issues, trauma responses, or attention challenges, neurofeedback offers a path to transformation by harnessing your brain's natural neuroplasticity. Ready to discover what your brain is truly capable of? Listen now to learn how neurofeedback might be the missing piece in your mental health journey.

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Michelle Massunken and Tina Wilston introduce MindSpa, a podcast dedicated to deeper conversations about mental health, sharing insights, and having honest discussions about the power of talking to someone.

• Michelle and Tina share their non-linear journeys into the mental health field
• Tina originally started in law before discovering her passion for psychology
• Tina followed her brother into social work before specializing in clinical social work 
• Both hosts aim to demystify therapy and counter mental health misinformation
• The podcast will feature expert guests to highlight community resources
• Mental health trends on social media often oversimplify complex psychological concepts
• Neurofeedback therapy will be a special focus of future episodes
• Personal anecdotes reveal hosts' personalities (tea vs. coffee, dream vacations, guilty pleasures)
• Reality TV shows often demonstrate attachment styles and relationship dynamics
• Michelle and Tina have seven children between them

Join us next week for another episode of MindSpa where we continue the conversation about mental health.