Ruth Potter Counselling

01/17/2026

Movement is medicine!

A new Cochrane review of 73 studies involving nearly 5,000 people found that exercise may be as effective as antidepressants and psychological therapy for reducing symptoms of depression.

This is a reminder that our bodies have innate healing mechanisms that we can activate through lifestyle.

Exercise is one of the most powerful interventions we have for mental health. It reduces inflammation, improves mitochondrial function, balances neurotransmitters, and supports brain-derived neurotrophic factor (BDNF) production.

And for many people struggling with depression, it may be the first line of defense—not the last resort.

If you're dealing with depression, talk to your doctor about incorporating movement into your treatment plan. Start small. Even 20-30 minutes of walking can make a difference.

What's your experience with exercise and mental health? 👇

12/31/2025

Emotional regulation and executive function are connected in more ways than one. Development of social emotional skills includes an awareness of self and self-monitoring skills, among other areas. The regulation of those emotions is critical for executive functioning cognitive tasks. When we regulate behavior, the frontal lobe is at work with it’s impulse control, initiation, self-monitoring, and other cognitive skills.

AND, emotional skill development includes the ability to self-regulate. These skills mature and develop throughout childhood and into adulthood.

https://www.theottoolbox.com/emotional-regulation-and-executive-function/

12/04/2025

This is a good explanation of why kids need limited screen time.

So many parents tell me, “They know they need to turn it off… so why is it still so hard?”
The truth is: it’s not a behaviour issue — it’s a brain issue.

Young people aren’t getting “addicted to screens”.
They’re getting caught in a dopamine loop their developing brain isn’t built to manage alone.

This visual breaks down what’s really happening inside the brain — and why switching off can feel almost impossible in the moment.

Save this for later, and let me know which part stands out for you.

If you didn't catch the original screen-dopamine cycle post a link is below ⬇️

10/26/2025

Neuroplasticity means that what happened to us impacts our minds and bodies. Yet we are still able to grow, and to choose environments and habits that are healing and promoting well being. What do you need to bring you to the next stage of healing?

10/03/2025

Humility and grace are often underrated strengths.

Life isn’t perfect—and neither are we. 🌿

What matters most isn’t the mess itself, but how we respond.

Do your best.

Let go of what’s beyond your control.

Extend grace—both to others and yourself.

If you struggle to embrace imperfection in yourself and others, comment “BETTER” for a guide to embracing the “grace-full” moments in life.

10/01/2025

Therapeutic breathing techniques are a great tool to help manage stress. Try this for 3 minutes and notice the shift!

This particular deep breath exercise is very effective for some. The vagus nerve stimulation supports shifting to a parasympathetic state. Try it!

The OT Toolbox info and resources for all ages:
😮‍💨 https://www.theottoolbox.com/breathing-exercises-for-kids/
😮‍💨 https://www.theottoolbox.com/relaxation-breathing-a-powerful-tool/

08/20/2025

Movement is medicine for the body and mind!

06/15/2025

04/25/2025

04/24/2025

Working on this!

We check our phones every 4 to 6 minutes.
That’s over 150 times a day.
📱⏱️

This is more than just distraction.
It’s a conditioned dopamine loop.
Every buzz, ping, and scroll trains your brain to expect something new — even when there’s nothing there.
🧠🔁

New studies show that spending 5+ hours/day on your phone is linked to:
• ↓ Focus & memory
• ↑ Anxiety + reactivity
• ↓ Sleep quality
• ↑ 25% higher depression risk
(BMC Medicine, 2025 | PNAS Nexus, 2023)

And just putting your phone away doesn’t fix it.
A study from the London School of Economics found that moving phones even 1.5 meters away didn’t improve focus — people just shifted to other screens.
Because the real issue isn’t proximity.
It’s the loop.

⸻

But here’s what does work:

✅ Use your phone less than 2 hours/day for just 7 days
✅ Interrupt the loop with intentional habits, not just restriction
✅ Replace screen time with:
• Walks
• Silence
• Real connection
• Sleep

Results?
• ↓ 18% Anxiety
• ↑ 16% Well-being
• ↑ Focus, Sleep, & Mental Clarity
• 🧠 Reversal of 10 YEARS of cognitive decline

⸻

Try the 2-Hour Rule This Week

Set limits. Put it down. Watch what happens.
💬 Comment YES if you’re committing to less screen time this week
🔁 Share this with someone who needs a brain reset.

Your phone isn’t evil.
But it is engineered to hijack your biology.
You’re being baited.
Let’s take our focus back.

⸻

04/11/2025

It’s Friday. You’ve barely started the day, and your brain already wants to shut down.

Here’s why — and what actually helps. 👇🏻

You’ve been told to journal.
To reflect.
To meditate.

But when your brain’s fried by Friday, sometimes none of that works.

What does?
One word: Patterning.

Patterning is your brain’s reset loop.
It’s not mindfulness.
It’s not stillness.
It’s repetition — low-stakes, rhythmic, no-pressure repetition.

- 🧺 Fold a few towels
- 🗂️ Sort your desk drawer
- 🚶🏽 Walk the same block
- 🎶 Loop one song

Why it works: your prefrontal cortex (the part of your brain responsible for decision-making, focus, and emotional regulation) gets overloaded by the end of the week.

That overload is called prefrontal exhaustion — a measurable state of cognitive depletion where your executive functions are tapped out.

📊 A 2020 study found that patterned movement reduced mental fatigue by 27% in just 15 minutes.

You don’t need more insight.
You need to offload.

If your brain feels scrambled by Friday — this is why.

This isn’t about productivity.
It’s about regulation.
It’s about relief.
And it works fast.

Try it before your next Friday crash.
You’re not failing — you’re fried.

Loop it.
Let it land.
Then keep going.

TGIF

02/05/2025

Small steps and small victories are the building blocks of recovery! You can do it. You are worth it!

Let's increase our recognition of small steps in 2025. Progress for our mental health is a journey of small steps. It's okay if it's slower than you hoped, or if some days feel like a pause. Keep trying to implement positive habits. Each step, no matter how small, moves you forward. You will get there.