penney murphy & associates

11/20/2025

💭 Blame it on the cortisol… but why?

When life feels like one long to-do list and your mind won’t switch off, it’s easy to think you’re just “bad at coping.”
But often, it’s not you — it’s your body doing exactly what it’s designed to do.

Cortisol, your stress hormone, kicks in to help you handle pressure. The problem is, when stress becomes constant, your body never gets the signal to relax.
That’s when you start feeling:
😣 Tired but wired
💭 Foggy or forgetful
💔 Snappy or emotional for no reason

Your body isn’t failing you, it’s asking for a pause.
A walk, a deep breath, a quiet moment — these small resets help your cortisol levels settle and your calm return.

✨ You don’t have to live with it or just push through stress. You can learn to work with your body, not against it.

🌿 If stress has been running the show lately, let’s talk. A counselling session can help you find your calm again and understand what your body’s really trying to tell you. We are your Stress Specialists at Penney Murphy & Associates. All the details are at www.penneymurphy.com

11/19/2025

✨ How to identify limiting beliefs

Have you ever caught yourself thinking, “I’m just not good enough,” or “People like me don’t get to do that”?

Those quiet thoughts might feel harmless, but they’re actually limiting beliefs — stories your mind tells you to keep you safe, but that also keep you stuck.

Here’s how to start spotting them:
1️⃣ Notice your “always” and “never” thoughts.
(“I’ll never be confident,” “I always mess things up.”)
2️⃣ Pay attention to what triggers self-doubt.
Is it when you see others succeeding, or when you try something new?
3️⃣ Ask yourself, “Is this really true, or just something I’ve learned to believe?”

Once you start noticing these patterns, you can begin to rewrite them — and that’s where real change begins.

💛 You’ve already taken the first step by noticing what’s been keeping you stuck. The next one could change everything. Talking it through with one of our Therapists at Penney Murphy & Associates can help you see those beliefs for what they are and start building new, empowering ones.

Ready to let go of what’s been holding you back? Head over to www.penneymurphy.com & book a session today to start creating space for the life you truly want.

11/18/2025

'We barely talk anymore'.

Somewhere between the chaos of work, kids, and everyday life, the two of you stopped talking about the things that matter. Conversations have become logistics, not connection. You miss feeling close — like you’re on the same team.

💬 We've got you! Our Relationship Specialists can help you rebuild communication, reconnect emotionally, and find your way back to each other — before the silence grows louder. Take a look at our excellent Therapists who make relationship stress better: www.penneymurphy.com/our-relatioship-specialists/

11/16/2025

If anxiety is making life miserable...our Registered Psychologist and 'resident Master of CBT Therapy' Murray Heintz has 3 words for you.

Murray says 'When 𝗮𝗻𝘅𝗶𝗲𝘁𝘆 strikes, remind yourself: “𝗧𝗵𝗶𝘀 𝗶𝘀 𝘁𝗲𝗺𝗽𝗼𝗿𝗮𝗿𝘆.”

He loves 𝗖𝗼𝗴𝗻𝗶𝘁𝗶𝘃𝗲 𝗕𝗲𝗵𝗮𝘃𝗶𝗼𝗿𝗮𝗹 𝗧𝗵𝗲𝗿𝗮𝗽𝘆 or 𝗖𝗕𝗧 for anxiety because it teaches you to separate the feeling from the fact — anxiety feels permanent, but it isn’t. And by learning some effective and simple CBT techniques will make a 𝗛𝗨𝗚𝗘 difference in your life.

In his vast experience working with his clients, Murray knows that anxiety can show up not only in terms of racing or ruminating thoughts, difficulty with memory and concentration, feelings of being on edge or worried, nervousness, a sense of impending danger or panic, irritability and a feeling a lost of control...but it can also show up physically with symptoms like an increased heart rate, hyperventilation, sweating, shaking or feeling trembly or twitchy, fatigue or tiredness, muscule tension and aches, stomach or digestive troubles, headached, dizziness and sleep problems.

Murray is the '𝗚𝗼 𝗧𝗼 𝗚𝘂𝘆' for 𝗮𝗻𝘅𝗶𝗲𝘁𝘆 because beyond providing practical tools, he takes a cognitive exploration approach and delves into why his client is thinking/feeling/behaving the way that they do. He believes that increased understanding of what is happening and why you might be responding the way that you are can help you immensly. 𝗔𝗻𝘅𝗶𝗲𝘁𝘆 𝗼𝗳𝘁𝗲𝗻 𝗰𝗮𝘂𝘀𝗲𝘀 𝗳𝗲𝗮𝗿...and by getting to know it and understanding it, tha 𝗳𝗲𝗮𝗿 𝗱𝗼𝗲𝘀𝗻'𝘁 𝘀𝘁𝗮𝗻𝗱 𝗮 𝗰𝗵𝗮𝗻𝗰𝗲.

If you are experiencing any of these symptoms, book a session with Murray and get yourself some much needed relief. He also offers FREE 15 minute consultations so you can get to know him ahead of your appointment.
Call our office at (306) 242-1010 or book online at https://penneymurphyandassociates.janeapp.com/

11/14/2025

The Quiet Struggle.

You look fine on the outside, but inside you’re exhausted.
You’ve been holding it together for everyone else, but who’s holding you?

It’s okay to ask for support. You don’t have to carry it all alone. We've got you!
💬 Let’s talk about what’s really going on. www.penneymurphy.com

11/12/2025

11/12/2025

You’re smart. Capable. Driven. So why does everything feel so hard?”

You start the day with good intentions — and somehow end up with 27 open tabs, three half-finished tasks, and a head full of guilt. You’re not lazy. You’re not broken. Your brain just works differently.

✨ With the right strategies, ADHD doesn’t have to hold you back. We've got you! Counselling can help you build systems that work for your brain — so life feels more manageable, less chaotic, and a lot more peaceful.
Check us out at www.penneymurphy.com

𝗡𝗼𝘁 𝘀𝘂𝗿𝗲 𝗶𝗳 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗔𝗗𝗛𝗗? Our Registered Psychologist Murray Heintz offers Psychological Assessments for adults. You can even book a 15 min FREE consultation to have all of your questions answered. www.penneymurphy.com/psychological-assessments/

11/10/2025

Your sitting in your car, taking a deep breath.
You hold it together all day, then the moment you’re alone, it hits. You don’t have to keep doing this alone. We're here when you’re ready.
𝗽𝗲𝗻𝗻𝗲𝘆𝗺𝘂𝗿𝗽𝗵𝘆 & 𝗮𝘀𝘀𝗼𝗰𝗶𝗮𝘁𝗲𝘀. Change begins with one brave step. Take yours today
www.penneymurphy.com

11/08/2025

It's not just the to-do list that's heavy. It's the weight that you can't see. It’s the overthinking, the tight chest, the constant “what ifs.” You deserve to feel lighter. It's okay to put some of that weight down. You’ve carried it long enough.
𝗽𝗲𝗻𝗻𝗲𝘆 𝗺𝘂𝗿𝗽𝗵𝘆 & 𝗮𝘀𝘀𝗼𝗰𝗶𝗮𝘁𝗲𝘀 - Let's lighten the load together. www.penneymurphy.com

11/06/2025

When stress takes over, your thoughts can spiral into '𝘄𝗵𝗮𝘁 𝗶𝗳'𝘀' and 𝘄𝗼𝗿𝘀𝘁 𝗰𝗮𝘀𝗲 𝘀𝗰𝗲𝗻𝗮𝗿𝗶𝗼𝘀. CBT (Cognitive Behavioral Therapy) can help you to recognize those thought patterns and replace them with calmer, more balanced perspectives. 𝗜𝘁'𝘀 𝗻𝗼𝘁 𝗮𝗯𝗼𝘂𝘁 '𝗧𝗵𝗶𝗻𝗸𝗶𝗻𝗴 𝗣𝗼𝘀𝗶𝘁𝗶𝘃𝗲'...𝗶𝘁'𝘀 𝗮𝗯𝗼𝘂𝘁 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝘁𝗼 𝘁𝗵𝗶𝗻𝗸 𝗰𝗹𝗲𝗮𝗿𝗹𝘆 𝗮𝗴𝗮𝗶𝗻 and making sure your thoughts are serving you well.

Let's talk! Join us for a Free 15 min consultation to find out how we can help you! Real tools for Real Stress. https://penneymurphyandassociates.janeapp.com/