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CMAP Health

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Ottawa, ON
CMAP Health

VIRTUAL THERAPY IS AVAILABLE.

CMAP Health provides psychological
treatments by a multidisciplinary team that is committed to client focused care and a CBT, scientifically validated approach.

12/26/2025

Is the holiday "magic" wearing thin?

Between financial pressures and the social demand to "do it all," the holidays are statistically one of the most stressful times of the year. Materialism often clouds the very things that actually improve our well-being: inclusion and community.

Three ways to protect your peace this season:

Lower the expectations: You don’t need the best decorations to have the best time.

Lead with understanding: Everyone is carrying a different load; show extra grace to your guests and yourself.

Focus on gratitude: Traditions centered on giving thanks are proven to be less stressful than those centered on shopping.

Let’s prioritize people over things this year. High understanding, low pressure.

Learn more: https://www.cmaphealth.com/cmap-health-blog/the-way-the-holidays-affects-our-mental-health

12/25/2025

Wishing you a Happy and Healthy Holiday Season!

12/22/2025

While we love the gatherings and traditions, the pressure to create a "perfect" holiday can take a serious toll on our mental health.

Social anxiety and financial strain can feel heavy.

The Good: Meaningful rituals, worship, and genuine connection that reduce loneliness. The Bad: The trap of materialism and the pressure to have the best gifts or the biggest dinner.

This year, let’s trade "perfect" for "present." Focus on gratitude over gadgets and connection over consumption. Your well-being is the best gift you can give yourself.

Learn More: https://www.cmaphealth.com/cmap-health-blog/the-way-the-holidays-affects-our-mental-health

12/15/2025

We are overjoyed to share some incredible news! Breanne has been awarded the Highest Clinician Engagement award in Measurement-Based Care (MBC) by GreenSpace Health—a recognition that highlights excellence across the entire US and Canada.

This is more than just an award; it's a testament to Breanne's consistent, thoughtful, and high-impact dedication to MBC. As the award description states, this honor highlights clinicians who:

“consistently review and reflect on outcome data to inform treatment decisions, drive collaborative conversations, and ensure clients receive timely, responsive care.”

Breanne not only excels in her clinical work but also serves as an outstanding role model and generous colleague whose expertise strengthens our entire practice. Measurement-based care is strongly associated with positive outcomes, and we are incredibly grateful for the difference Breanne has made in the lives of so many clients.

Join us in congratulating Breanne on this inspiring and well-deserved accomplishment!

[Link: https://greenspacehealth.com/en-ca/the-2025-mbc-impact-awards/ ]

12/12/2025

Let’s be honest: the holidays come with enormous social pressure. The silent competition over the best decorations, the most impressive gifts, or the "perfect" family dinner is a huge mental burden.

This materialism creates personal expectations that are emotionally draining and can lead to real-world problems:

Financial Strain: Feeling obligated to spend beyond your means.

Inadequacy: Feeling like you've failed your loved ones if you can't provide the "best."

Our Takeaway: Your worth is not measured by your spending. Prioritize your financial and mental stability over temporary consumer gratification. It's okay to scale back.

Read More: https://cmaphealth.com/the-way-the-holidays-affects-our-mental-health/

12/10/2025

Let's Talk About The Good Side of the Holidays!

It’s not all stress, we promise! The season is proven to be a powerful antidote to loneliness, especially when we focus on meaningful rituals.

The Boost to Your Brain:

Connection > Consumption: Participating in traditions (religious, cultural, or even just movie-watching!) boosts social well-being.

Less Stress: For many, the spiritual focus on giving thanks and purpose is far less stressful than the commercial focus on getting the "perfect" gift.

Find your feel-good tradition this year and lean into it. What truly nourishes your soul?

Learn More: https://cmaphealth.com/the-way-the-holidays-affects-our-mental-health/

12/08/2025

The holiday season often presents a complex emotional landscape. While traditions can foster social well-being and reduce loneliness, the simultaneous pressures of social expectation and materialism frequently induce significant stress.

For individuals managing pre-existing mental health conditions, this period carries an elevated risk of crisis, heightened anxiety, or substance abuse.

Our latest post explores the key factors influencing mental health during the holidays, emphasizing that:

Religious/Spiritual focus is linked to lower stress than materialism.

Financial strain due to gifting expectations is a major detractor from well-being.

Post-pandemic social anxiety requires low expectations and high understanding.

Takeaway for Wellness: Prioritize self-compassion and set realistic boundaries. We are here to support your mental health journey this season.

Read More: https://cmaphealth.com/the-way-the-holidays-affects-our-mental-health/

12/05/2025

The rush of the season often causes us to drop key routines, things like consistent sleep, healthy eating, and exercise. When these habits break down, our energy, focus, and overall sense of well-being take a hit.

Simple Steps for Stability:

Define Your Non-Negotiables: Decide which habits (e.g., a specific sleep time, 30 minutes of movement) must be kept, no matter what.

Prioritize Tasks: Make a list and evaluate what needs to be done vs. what you want to do. Focus on the most important.

Build a Simple Schedule: Intentionally block out time for important tasks and for your well-being habits. Consistency is your best tool for managing stress.

A stable routine is your anchor during a chaotic time. Read more: https://cmaphealth.com/common-holiday-stressors-and-how-to-cope/

12/03/2025

While we look forward to seeing family, continuous social interaction can be exhausting. It's perfectly healthy and necessary to guard your personal time during the holidays. Different family expectations can increase this stress.

Key Boundary Strategies:

Tune In: Reflect honestly on when you feel connected and when you start feeling drained. When do you truly need time to yourself?

Make a Plan: Use that insight to limit your commitments. It’s okay to attend fewer parties or leave an event earlier than expected.

Prioritize Peace: Setting boundaries ensures that the time you do spend with loved ones is present and enjoyable, rather than stressful.

Protecting your energy is an important act of self-care.

Read more: https://cmaphealth.com/common-holiday-stressors-and-how-to-cope/

12/01/2025

The holidays often bring a mix of joy and stress, largely fueled by high expectations around gift-giving, party hosting, and financial spending. We often take on these pressures from society and ourselves, leading to feeling overwhelmed.

Actionable Steps for a Happier Holiday:

Check Your Reality: Are your expectations for gifts, parties, or tasks truly achievable given your time and energy right now?

Financial Wellness: Decide what you are realistically willing and able to spend. The holiday season should bring happiness and connection, not financial stress.

Simplify: Look for smart shortcuts. You can still participate in traditions (like cards or baking) on a smaller scale to save time and stress.

Remember, the goal is joy and connection, not perfection!

Learn more: https://cmaphealth.com/common-holiday-stressors-and-how-to-cope/

11/28/2025

The holidays are fast approaching, and if you're hosting, it's easy to get caught up in the "must-be-perfect" standard.

Stop! You don't have to be exactly like your parents or anyone else.

Your focus should be on connection, not perfection. Give yourself permission to let go of impossible standards. What truly matters? The smiles, the laughter, and the love! Don't let the dirty dishes prevent you from being part of the enjoyment.

This year, reflect on what is truly important for you and your family. Your presence is what matters most!

Read more: https://cmaphealth.com/the-stress-of-hosting-family/

11/26/2025

Planning to host family this holiday season?

Your house, your rules! Setting healthy boundaries is the key to a low-stress holiday season.

Remember, the gathering is in your space, and it's okay to protect it (and your sanity!).

Communicate expectations clearly before guests arrive.

Respectfully ask guests to leave when appropriate.

Decline to answer invasive questions from pushy relatives.

Give yourself permission to set boundaries and make sure the holidays feel respectful for everyone!

Read more: https://cmaphealth.com/the-stress-of-hosting-family/

Address

1390 Prince Of Wales Drive, Suite 110
Ottawa, ON
K2C3N6

Opening Hours

Monday	9am - 8pm
Tuesday	9am - 8pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
Saturday	9am - 8pm

Telephone

+18886916111

Website

https://linktr.ee/CMAPHealth

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Ottawa River Integrative Mental Health
14 Chamberlain Avenue

Want your practice to be the top-listed Clinic in Ottawa?

Who Are We?

We are a multidisciplinary team of Psychotherapists, Psychologists and Psychiatrists that offer assessment, diagnostic consultation, psychotherapy and wider psychosocial care services, including liaison with other healthcare professionals. We are committed to providing you with timely access to a range of evidence-based psychotherapies including CBT (Cognitive Behavioural Therapy), DBT (Dialectical Behavioural Therapy), EMDR (Eye Movement Desensitisation and Reprocessing) and others, as determined by your need. We also provide training in Cognitive Behavioral Therapies through our partner organization, Unified CBT Academy. (https://unifiedcbt.com/)

At CMAP Health, while working collaboratively with you using a client-centered, compassionate approach, we will provide you with a treatment plan that is clear, concise with a proposed time line of completion. We adhere to the national guidelines from several countries to offer what is recommended by the highest standards. A vast body of research has shown that for the evidence-based treatments like CBT, DBT and EMDR, therapists must have a period of gold standard training, with hands on supervision, followed by ongoing supervision of their cases, we profess to meet these standards.