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CMAP Health

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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.

02/02/2026

Did you know? Nearly 1 million Canadians are currently living with a diagnosable eating disorder, and millions more struggle with food and weight preoccupation.

Eating disorders are not "choices" or "phases", they are serious, biologically-influenced mental illnesses that can affect anyone, regardless of their age, gender, background, or body size.

This week, we are joining the National Eating Disorder Information Centre () to challenge the harmful belief that thinness is a requirement for an eating disorder diagnosis or a marker of health.

If your relationship with food or your body feels like a constant battle, please know that recovery is possible. You don't have to "look" a certain way to deserve support.

Are you or a loved one struggling? Reach out to our clinical team today to learn about our evidence-based treatment options. cmaphealth.com

01/30/2026

Have you ever felt the grief of losing someone who is still physically present? 💔

In clinical practice, we call this Ambiguous Loss. For Alzheimer’s caregivers, it’s the unique distress of mourning the person your loved one used to be while still providing 24/7 care for who they are now. This can lead to "frozen grief," where you feel stuck and unable to move forward.

Naming this loss is the first step in mastering it. If you're struggling with this "long goodbye," talking to a therapist can help you find a middle ground. 🧠✨

01/28/2026

Today is the National Day of Action for Alzheimer’s Awareness.

Many Canadians find themselves caring for aging parents with dementia while still raising their own children. This "sandwich" effect often leads to a specific type of chronic guilt.

"I'm not doing enough for my parents."

"I'm neglecting my children."

"I have no time for myself."

Guilt is often a result of "All-or-Nothing" thinking. Instead of "I’m failing everyone," try shifting to: "I am managing a complex situation with limited resources, and I am doing the best I can today."

How are you practicing self-compassion this week? Let's start a conversation in the comments. 👇

01/26/2026

January is coming to a close, but for millions of Canadians, the journey with Alzheimer’s and dementia continues every single day.

This month, we’ve discussed:

Identifying high-risk situations for burnout.
Reframing caregiver guilt.
Managing the "squeezed" pressure of the Sandwich Generation.
Navigating the complexities of ambiguous loss.

Awareness shouldn't end when the calendar turns. At CMAP Health, our goal is to provide year-round mental health support tailored to the specific needs of care partners. Whether you need help managing stress, processing grief, or simply finding a space where you don't have to be "the strong one", we are here.

Next Step: If you’ve been waiting for "the right time" to prioritize your mental health, let February be that month.

01/23/2026

For Alzheimer’s caregivers, "should" statements are one of the biggest drivers of burnout and guilt. When we expect a loved one to remember a detail or expect ourselves to never get frustrated, we set the stage for a "lapse" in our own mental well-being.

Instead of: "I'm a bad caregiver because I lost my temper today." Try: "I am a human being navigating a highly stressful situation. This moment was a single event, not a reflection of my character."

Moving away from "All-or-Nothing" thinking allows you to provide better care—both for your loved one and for yourself.

01/21/2026

Caregiving for someone with dementia is often called "the long goodbye." As a mental health clinic, we see how this unique journey can lead to "Negative Affect"—a CBT term for the anger, frustration, and sadness that arise when you feel your tools to cope are tapped out.

If you are feeling more irritable or exhausted this week, it isn't a sign of weakness. It’s a sign of a High-Risk Situation. In dementia care, these situations aren't just events; they are often the daily cycles of repetitive questions or personality changes.

Today’s Clinical Reflection: Are you noticing your "emotional battery" is low? Identifying the feeling is the first step toward managing it.

01/19/2026

Caregiving for a loved one with dementia isn’t just a physical task; it’s an emotional marathon. Statistics show that dementia care partners provide an average of 26 hours of unpaid care per week, often while balancing their own careers and families.

If you feel overwhelmed, please know that your distress is a physiological response to an immense burden, not a failure of character. Supporting your mental health is the most sustainable way to support your loved one.

Acknowledging your limits is the first step toward reclaiming your agency. You cannot pour from an empty cup.

01/16/2026

When you’re caring for someone with Alzheimer’s or dementia, "self-care" can feel like just another item on an impossible to-do list. But your mental health is the foundation of the care you provide.

3 Small Ways to Manage Caregiver Stress Today:

1️⃣ The 5-Minute Reset: When things feel overwhelming, step into another room or outside. Focus on three things you can see, two you can hear, and one you can feel. It anchors you in the present. 2️⃣ Lower the Bar: Some days, "good enough" is perfect. Give yourself permission to let the non-essential tasks slide. 3️⃣ Build Your "Village": Don't wait for a crisis to ask for help. Even a 30-minute break while a friend visits can make a world of difference.

You don’t have to do this alone. We are here to help if you need us!

💜 You are doing an incredible job. Remember to include yourself in the care you give.

01/14/2026

January is Alzheimer’s Awareness Month in Canada, and this year’s theme is . While we focus on supporting those living with dementia, we also want to shine a light on the caregivers.

Caregiver stress is real, and it often builds up slowly. Are you noticing any of these signs?

High irritability: Finding yourself losing patience more quickly than usual?

Social withdrawal: Pulling away from friends or hobbies you used to love?

Chronic exhaustion: Feeling tired even after a full night's sleep?

Health changes: New aches, pains, or frequent colds?

Recognizing these signs isn't a failure—it's a signal that you need support, too. You cannot pour from an empty cup.

At CMAP Health, we offer a safe space to navigate the complex emotions that come with caregiving. Whether you need a one-time "reset" session or ongoing support, we are here for you.

🔗 cmaphealth.com

01/12/2026

Sometimes, a single, well-timed conversation is all it takes to spark change. At CMAP Health, we are proud to offer Single Session Therapy (SST), a focused approach designed to tackle specific life challenges in a single meeting.

Why choose Single Session Therapy?

Focused Support: Work with a seasoned professional to address your most pressing concern right now.

Accessibility: Our mission is to provide timely care, reducing wait times and increasing effectiveness.

The "Open Queue" Model: If you need more support later, you can rejoin the queue at any time. There is no limit to how many times you can access this service.

We believe mental health care should be efficient, effective, and available when life gets difficult.

🔗 Book here: https://cmaphealth.janeapp.com/ #/staff_member/70

01/09/2026

Did a "seemingly ordinary event" lead to an unexpected glass of wine? 🥂

Maybe it was a birthday toast or a reflexive sip at dinner. Many people experience the Abstinence-Violation Effect, the feeling that because they "broke the rule," the entire month is a failure.

Here is the clinical perspective: A lapse is a single event, not a destination.

To stay on track, our clinic recommends these three steps:

1️⃣ View the lapse as data: What were the circumstances? What can you learn for next time?
2️⃣ Drop the self-blame: Guilt often fuels further drinking. Treat yourself with the same compassion you’d offer a friend.
3️⃣ Renew your commitment: You don't have to wait until next January to start again. Start at your next meal.

Progress isn't a straight line. If you need support navigating your relationship with alcohol, we are here to help.

Read More: https://www.cmaphealth.com/cmap-health-blog/trying-dry-january-some-helpful-tips-from-a-cbt-therapist

01/07/2026

"I’ve had a long day; I deserve a drink." 🍷

Does this thought sound familiar? As we move past the first few days of January, your brain may start looking for its usual coping mechanisms. In CBT, we call these High-Risk Situations.

"Negative affect", emotions like stress, anger, or sadness, is the primary predictor of a lapse.

When these feelings arise, the urge to drink can feel overwhelming.

The CBT Strategy: Riding the Craving. Cravings are like waves; they peak and then naturally subside. Instead of fighting the urge or giving in, try to "sit through" the discomfort. It feels difficult at first, but this is a skill that strengthens every time you practice it.

Identifying your triggers is the first step toward reclaiming your agency. What are your high-risk triggers this week?

Learn More: https://www.cmaphealth.com/cmap-health-blog/trying-dry-january-some-helpful-tips-from-a-cbt-therapist

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

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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.