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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.

11/24/2025

As the holiday season rapidly approaches, are you feeling that familiar knot in your stomach because you're hosting this year?

You're not alone! Being the host doesn't mean you have to do it all. Ease the stress by dividing the work!

Consider making it a potluck, sharing tasks with your partner, or even co-hosting with a family member. People actually enjoy contributing, and it makes the entire event more enjoyable for everyone, especially you!

Check out our blog for more tips: https://cmaphealth.com/the-stress-of-hosting-family/

11/21/2025

Tired of the stress that comes with putting things off? You can break the procrastination cycle!

Procrastination often happens because a task seems too big, expectations are unclear, or there are more attractive things to do. The good news? These can be solved!

Actionable Steps:
Create a To-Do List: Critically examine and rate the priority level of each task.

Break it Down: Turn big, difficult tasks into smaller, manageable steps.

Schedule Time: Intentionally schedule time to complete those steps.

Tolerate Uncertainty: Learn to accept that things don't have to be perfect to be done.

If procrastination is severely interfering with your daily life or self-worth, a CBT therapist can help you learn techniques like reprioritizing, checking motivation, and restructuring how you view your habits.

Learn More: https://cmaphealth.com/procrastination/

11/19/2025

Let's bust the myth: Procrastination is NOT laziness.

Procrastinators often want to do the task and want to excel, but mental barriers—like perfectionism or the fear of being the only factor to blame—get in the way.

It can become a self-protecting cycle: We delay the task until the last minute, and if the result is average, we think: "It's pretty good, considering the time limitations!" This allows us to blame external factors (time) instead of our ability, protecting our self-worth.

If you find yourself completing other tasks or overly preparing instead of starting, you're likely procrastinating, not being lazy.

Learn More: https://cmaphealth.com/procrastination/

11/17/2025

"I'll do it later..." Sound familiar?

That's procrastination, and it's more than just being lazy!

Procrastination is delaying a task for longer than is reasonable, and it's often a self-handicapping behavior used to protect us from the feeling of failure. It's not about unwillingness; it's about a mental barrier.

📊 The Data Doesn't Lie:

15-20% of adults describe procrastination as an issue in their lives.

70-90% of students who procrastinate report negative consequences.

It's a common struggle, but understanding why we delay things is the first step!

Learn More: https://cmaphealth.com/procrastination/

11/13/2025

Happy World Kindness Day!

Kindness can change a moment, and sometimes, a life. For someone facing mental health challenges, the kindest thing you can offer is validation and a non-judgmental ear.

Today, we challenge you to create a Ripple of Kindness:

Be present: Put your phone down and truly listen.

Validate: Say, "What you're feeling makes sense."

Offer hope: Remind someone that seeking help is a sign of strength.

Compassion builds community, and community heals. If you or a loved one needs support, our expert team is ready to connect: cmaphealth.com

11/12/2025

You wouldn't speak harshly to a friend who was struggling, so why do it to yourself? Self-kindness is the most crucial kindness of all.

Tomorrow is , but the work starts today! Giving yourself grace is not indulgence; it's a core skill we teach in CBT and DBT to manage anxiety and build resilience.

Action Step: When you catch yourself being overly critical today, pause. Say one validating and kind statement to yourself instead: "It's okay to feel overwhelmed."

Need help changing that inner critic's script? Our evidence-based therapists are here to help: [Link to cmaphealth.com]

11/11/2025

Did you know being kind is literally good for your brain?

As we approach this Thursday, we're focusing on the psychological power of compassion. Acts of giving and connection naturally reduce stress hormones and boost your mood. It’s an evidence-based path to better well-being!

Start practicing now: Notice three kind things someone does today, big or small. Gratitude is a muscle!

Join CMAP Health this week as we celebrate the simple, yet profound, benefits of kindness.

11/07/2025

When the clocks "fall back," what are we really losing? Motivation and Safety.

The initial purpose of Daylight Saving Time is now complicated by modern life, and the "fall back" brings specific disadvantages:

Darker Commutes: Many now wake up and drive home in the dark. This is not only more dangerous for drivers and pedestrians but actively reduces the amount of light exposure that boosts happiness.

Contradictory Benefit: The safety benefits seen during summer DST are counteracted by the hazards of earlier winter darkness.

Is the "fall back" tradition holding us back from better mental and physical well-being? Drop your thoughts below!

Read More: https://cmaphealth.com/does-daylight-saving-impact-our-mental-health/

11/05/2025

Think the "fall back" is an easy adjustment because you "gained" an hour? Think again. Your internal clock is still stressed.

While we celebrate the extra hour of sleep, the sudden shift to early darkness disrupts your natural circadian rhythm—the internal clock that manages your sleep-wake cycle.

According to research:

The time change can increase stress hormones as your body tries to adjust.

Tiredness and a feeling of "fogginess" (mood disturbance) can last for days or weeks.

This disruption can reduce productivity and even increase the chances of road collisions as people adjust to new light patterns.

Take it slow and be patient with your brain this week!

Read More: https://cmaphealth.com/does-daylight-saving-impact-our-mental-health/

11/03/2025

Did you feel a little 'off' this Monday? The "fall back" change impacts more than just your clocks—it hits your mood.

Moving the clocks back means losing that precious hour of evening sunlight, forcing many of us to commute or finish the workday in the dark.

Sunlight = Serotonin: Less natural light exposure is linked to a drop in serotonin levels—the key brain chemical for stabilizing mood, feelings of well-being, and happiness.

The Winter Slump: This lack of light can be a trigger for the dreaded "winter slump" or even signal the beginning of Seasonal Affective Disorder (SAD).

Be proactive about your light exposure! Get outside in the morning while you can.

Read More: https://cmaphealth.com/does-daylight-saving-impact-our-mental-health/

10/31/2025

Holidays like today often bring up anxiety around food, but we can teach our children balance and moderation without creating fear or guilt.

Remember: Treats are not morally bad, and your child is not "unhealthy" for enjoying them.

Today is about fun, connection, and occasional enjoyment!

Teach them that all foods fit, and listening to their body is key. Let them enjoy the treats, then return to your positive eating habits tomorrow.

What’s your favorite candy to enjoy with your kids?

10/29/2025

One of the most effective ways to foster food positivity is to get your children involved!

When they help with meal planning, grocery shopping, or food prep, they see food as an exciting process, not just a result.

It's a perfect opportunity to talk about the benefits food provides: energy for playing, focus for school, and strength for growing!

Try this today: Let your child choose a new vegetable to try!

Learn more: https://cmaphealth.com/food-positivity-for-children/

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.