Katie Mead, Registered Psychotherapist

03/17/2026

Running a marathon or navigating life's chaos? Discover how elite athlete Rachel Hannah's secrets to endurance and mental resilience can transform your approach to mental health. Ready to fuel up? 🚀

🗣️ Rebel Therapy Podcast: Episode 42🎙️Marathon Mindset: Fueling, Anxiety, and the Mental Skills That Actually Last | featuring Rachel Hannah (RD, Elite Run...

03/17/2026

Does anyone else feel mentally exhausted from trying to keep up with everything happening in the world right now?

Many people want to stay informed, but constant exposure to news, opinions, and social media can quietly push our nervous systems into overload.

In my work as a therapist, I’m seeing more and more people struggling with the mental weight of nonstop information: anxiety, emotional fatigue, and the feeling that the mind never really gets a break.

I wrote about this in the second post of a 3-part series on protecting our mental health during uncertain times.

Read the full article here: https://www.countercurrenttherapy.com/post/protecting-your-mind-in-a-world-that-never-stops-talking

One thing I’m also exploring is the possibility of offering free online community support groups: spaces where people can talk openly about navigating overwhelm and uncertainty together.

If that’s something you’d be interested in, I’d love to hear from you. Feel free to comment or send me a message.

03/17/2026

Day 2 of March Break: Family Connection

March Break can easily turn into a lot of screen time and unstructured hours: for both teens and parents.

But it can also be a chance for simple, low-pressure moments of connection that actually feel good.

If you’re looking for easy ways to connect, here are 3 ideas to try this week:
• Cook something together (it can be as simple as breakfast or baking)
• Create a family playlist - everyone adds a few favourite songs
• Try a small DIY project or craft

The goal isn’t to plan something big; it’s to keep it light and follow your teen’s lead.

You might even ask:
“What’s one thing you’d actually want to do together this week?”

Sometimes those small, shared moments end up being the ones that matter most.

If you try one of these, I’d love to hear how it goes for your family 💬

03/16/2026

March Break can be a wonderful pause in the middle of the school year…but it can also turn into a lot of screen time and disrupted routines.

For teens especially, breaks can be a chance to reset, recharge, and reconnect with what helps them feel good.

So I created a simple March Break Self-Care & Fun Tracker for teens and families.

Each day, it encourages teens to notice:
• one small act of self-care
• one fun moment from the day
• something they’re grateful for
• how they’re feeling

At the end of the week, there’s also a short reflection to help them think about what actually helped them recharge.

Sometimes the smallest moments, i.e. a walk, music, laughter, or quiet time, make the biggest difference.

You can download the worksheet here:https://423f18c2-1d27-4dfe-af98-93d554e3a10a.usrfiles.com/ugd/423f18_a5a42f24f4a74417a65acf290a8bdd71.pdf

If you try it, I’d love to hear how it goes for your family.

03/14/2026

Feeling like the world is too much right now? You’re not alone: I’ve been feeling it too.

I just shared the first post in a 3-part series about staying grounded and finding meaning during uncertain times. One thing I’m really highlighting is the power of support groups and connecting with others. Even small, safe spaces to share and be heard can make a huge difference when life feels overwhelming.

If you’ve been looking for ways to cope, or just want a place to connect with others navigating the same challenges, this series is for you. Let’s start building community: together.

When the world feels uncertain and overwhelming, many people withdraw from support: even when they need it most. A therapist explains why our brains struggle during prolonged stress and why connection and community are essential for resilience.

03/13/2026

🌟 March Break Isn’t Just a Break: It’s Brain Fuel! 🌟

Teens need fun and downtime; not just as a treat, but as a way to recharge their brain, mood, and focus. Think of it like a phone battery: when it’s low, nothing works as well.

Our latest blog kicks off a March Break series all about why play, creativity, and free time are essential for teen growth, and how you can help your teen stay fully charged.

💡 Reflection for families: When was the last time your teen truly recharged?

📖 Read the full post and start the series here → https://www.countercurrenttherapy.com/post/why-fun-isn-t-just-fun-how-play-fuels-teen-development

03/12/2026

New Blog Series: Self-Care for Parents
Part 3: Sustainable Self-Care for Parents

Parenting can be exhausting, and without intentional care, self-neglect and burnout often follow.

In Part 3 of this series, I share practical ways parents can care for themselves in sustainable ways:

• Small daily habits to restore energy
• Setting boundaries and protecting your time
• Asking for help and including support systems
• Modeling self-care for your children

Reflection prompts are included to help parents notice early signs of depletion and integrate self-care into everyday life.

Read the full article here: https://www.countercurrenttherapy.com/post/sustainable-self-care-for-parents

Which small self-care practice makes the biggest difference for you as a parent?

03/11/2026

Feeling guilty for taking a break?

You’re not alone. Parents, teens, professionals: we all feel like we should always be “doing something.”

But here’s the truth: your brain actually needs downtime.

When you pause (staring out the window, taking a quiet walk, or letting your mind wander) your brain switches into the Default Mode Network, a state that helps you:

• Process experiences
• Integrate emotions
• Reflect on relationships
• Generate new ideas

In other words, thinking about nothing is essential for mental health, creativity, and clarity.

As a therapist, I see how hard it can be to give yourself permission to stop. But science shows these pauses are not laziness: they’re cognitive maintenance.

Check out this 3-slide carousel to see why your brain benefits from doing nothing →
And read the full blog post for more: https://www.countercurrenttherapy.com/post/taking-a-break-is-self-care-the-science-of-thinking-about-nothing

03/11/2026

💡 Think therapy is only for “people in crisis”? Think again.

Going to therapy isn’t about weakness: it’s about growth, courage, and self-awareness. It’s the same mindset that makes leaders and professionals thrive.

In a world where “grind harder” is worn as a badge of honour, the people who truly thrive are the ones who know when to stop, reflect, and grow.

Therapy isn’t a crutch: it’s a tool. And the more we normalize it, the more we normalize true leadership: curiosity, courage, and continuous evolution.

🔥 Lead with that mindset, and here are 5 takeaways:
1️⃣ Growth happens before you need it, not after.
2️⃣ Self-awareness is a competitive advantage.
3️⃣ Real progress isn’t forced — it’s chosen.
4️⃣ Strong leaders don’t wait for chaos to strike before seeking support.
5️⃣ Psychological safety (in yourself and in your teams) enables innovation.

03/10/2026

New Blog Series: Self-Care for Parents
Part 2: The Hidden Cost of Parent Burnout

Most parents expect to feel tired sometimes.

But there’s a difference between normal parenting fatigue and burnout.

Burnout often develops slowly — when the demands of parenting keep piling up and there isn’t enough support, rest, or space to replenish.

Many parents keep showing up for their kids, managing schedules, solving problems, and holding family life together.

But internally, they may begin to notice things like:

• constant exhaustion that rest doesn’t seem to fix
• less patience during everyday moments
• feeling emotionally stretched or overwhelmed

In Part 2 of this series on self-care for parents, I explore how burnout develops, why many parents normalize their own depletion, and how chronic exhaustion can subtly affect family life.

The article also includes reflection prompts for parents who may be noticing signs of burnout in their own lives.

You can read the article here: https://www.countercurrenttherapy.com/post/the-hidden-cost-of-parent-burnout

If you're a parent, I’d love to hear your thoughts:

What helps you recognize when you're running on empty?

03/07/2026

It's projection EITHER way...🚩🚩🚩

Flattery or projection? 🤔 A false sense of intimacy lingers in the air... Let's talk about 'You don’t even know me.' ...

03/06/2026

New Blog Series: Self-Care for Parents
Part 1: Why Parents Neglect Themselves

Most parents are deeply attentive to their children, but far less attentive to themselves.

Over time, parenting can quietly become all output and very little replenishment: managing schedules, solving problems, supporting emotions, and holding everything together.

It’s easy to fall into a pattern where your own needs slowly disappear from the picture.

In Part 1 of a new 3-part series on self-care for parents, I explore why this happens so often, and why the parents most devoted to their children are often the ones most vulnerable to burnout.

The article looks at:

• the cultural pressure on parents to sacrifice
• the invisible emotional labour of parenting
• why self-care is often the first thing to disappear
• reflection prompts for parents who may be noticing signs of depletion

If you’re a parent who sometimes feels like you’re running on empty, you’re not alone.

You can read the article here: https://www.countercurrenttherapy.com/post/why-parents-neglect-themselves

I’d love to hear from other parents:

Why do you think it’s so easy for parents to put themselves last?