Living Fully

The early days of a relationship are often full of excitement, ease, and spark — but what happens when things settle down? In this episode, Calgary Counselling Centre counsellor Kyle Ho talks about how relationships evolve over time and what helps keep them strong. Learn how to stay close with your partner, communicate openly, and keep the relationship fresh, even when life gets busy. From navigating change to building deeper connection, this conversation offers simple, meaningful ways to support long-term love.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Cou...

Whether it’s a big presentation, a job interview, a performance, pressure has a way of getting to all of us—no matter how prepared we are. In this episode, psychologist Joel Zimmerman and professional bagpiper Daniel Lidgren, talk about what performance anxiety really is and how to manage it. You’ll hear Daniel’s personal story of grappling with anxiety on stage, and Joel’s insights into what happens in our brains and bodies under pressure. 

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling...

What happens when life doesn’t go according to plan? In this episode of Living Fully, Paula shares how her journey from Colombia to Canada, and her efforts to build a successful life, led to burnout, anxiety, and chronic stress. 

Paula opens up about the pressure of cultural expectations, the experience of being an immigrant navigating unfamiliar systems, and how counselling helped her reflect, regroup, and rebuild. Her story is a powerful reminder that progress isn’t always linear—and that support can make all the difference.

"Living Fully" is not a substitute or alterna...

Job loss can shake your confidence, your sense of purpose, and even how you see yourself. In this episode, we talk with social worker Jessica Sitko about the emotional toll of losing a job and how to start putting the pieces back together.

We explore why careers often feel so tied to our identity and what it looks like to rebuild self-worth when that identity is shaken. You’ll hear practical advice for managing financial stress, navigating difficult conversations with family, and finding hope when the job search feels overwhelming.

This conversation also dives into th...

Change is part of life—but that doesn’t mean it’s easy. Whether it’s something positive like starting a new job, or something more difficult like financial instability or big world events, uncertainty can be hard to sit with. So how do we know when normal stress tips into anxiety? And what can we do to feel more steady during unpredictable times?

In this episode, social worker Rasha Taha joins host Katherine Hurtig to explore how change affects our mental health and what we can do about it. They talk about the pull of worst-case-scenario thinking...

From a young age, many of us start comparing how we look to others—and those comparisons can stick with us for years. Whether it’s pressure to stay a certain size, hide signs of aging, or meet a beauty standard that feels impossible, how we see ourselves can have a major impact on our mental health.

In this episode, host Katherine Hurtig talks with social worker Sharona Pilmeister about where our self-image comes from and why it can be so hard to feel good about our appearance.  

Sharona shares practical ways to shift your minds...

How we think about challenges, setbacks, and our own abilities can shape the way we navigate life. In this episode, psychologist Joel Zimmerman joins us to talk about the power of a growth mindset—what it is, why it matters, and how shifting the way we view failures can have a major impact on our mental well-being.

We explore why it’s so easy to focus on the negative when things go wrong and how small mindset shifts can make a big difference. Joel talks about learning from failure, embracing change, and finding opportunities to grow—even in dif...

The relationships we have with our families shape so much of who we are—from how we communicate to how we see ourselves and handle emotions. But when those relationships are challenging, they can take a toll on our mental well-being.

In this episode, social worker Shannon McKinnon joins us to talk about how family dynamics can impact mental health in both positive and difficult ways. She shares how to recognize when a family relationship might be affecting you, how to set boundaries without guilt, and how to have tough conversations in a way that feels right.

Shame is a deeply personal and often painful emotion, yet it’s something everyone experiences at some point in their lives. In this episode, psychologist Lisa McIsaac helps us understand what shame really is, how it differs from guilt, and why it can feel so isolating.

We explore where shame comes from, how it develops over time, the impact it has on mental health and self-esteem, and why it can be so difficult to talk about. We also discuss how shame can affect relationships, contribute to anxiety and depression, and lead to patterns of self-isolation and avoidance.

Valentine’s Day is often portrayed as a celebration of romantic love, but for many people, it can be a tough day—especially if you’re single, recently out of a relationship, or grieving a loss. In this episode, social worker Camille Kim shares how to navigate the emotions that can come up and ways to make the day meaningful, no matter your relationship status.

We explore why Valentine’s Day can feel isolating and how to cope with the emotions it brings up. If you’re feeling down, Camille shares practical ways to shift the focus from what’...

Why are goals such an important part of counselling? In this episode, social worker Carmen Sadoway helps us understand how setting meaningful goals can give you direction and clarity, no matter what you’re going through—whether it’s depression, anxiety, grief, stress, or just feeling stuck.

We’ll chat about:

The start of a new year can feel like a time for fresh beginnings, but it’s easy to get overwhelmed by the pressure to reinvent yourself and set new year’s resolutions. In this episode of Living Fully, we explore how to reflect on the past year with gratitude and self-compassion, set meaningful intentions, and build habits that support mental well-being. Our guest, psychologist Lisa McIsaac, shares strategies for letting go of perfectionism, managing stress around resolutions, and creating a more balanced approach to the new year. Learn how to reframe setbacks as opportunities for growth, identify what trul...

The holidays come with a lot of expectations. This episode of Living Fully explores the emotional complexities of the holiday season, highlighting the pressures that can lead to feelings of loneliness, even when surrounded by others. Social worker, Sharona Pilmeister, talks about why the holidays can be challenging for those who are alone, whether due to grief, distance, strained relationships, or personal choice, and offers advice on coping with these emotions. Learn practical ways to create meaningful traditions, build connection, and find moments of joy.

"Living Fully" is not a substitute or alternative for professional care...

This episode explores the mental and emotional challenges new parents face as they adjust to life with a newborn. Counsellor Jennifer Grassie talks about how parenthood can impact both moms and dads differently, from balancing work and family roles to handling feelings of responsibility, self-doubt, and overwhelming pressure to "get everything right." 

Our conversation covers practical self-care strategies, ways to keep the relationship strong, and tips for supporting mental health during this major life transition. We also talk about managing exhaustion, practicing self-compassion, and asking for help when things feel overwhelming. Expectant or new parents will find a...

Warning: This episode includes discussions of domestic abuse. Listener discretion is advised.

In this episode, we talk to Stefan De Villiers, Christine Berry, and Kyle Ho – counsellors at Calgary Counselling Centre - about the many forms of abuse beyond the physical, including emotional, financial, digital, and spiritual abuse, and the often-hidden impacts these those who have experienced the abuse. We talk about how to recognize early signs of abuse, such as controlling behaviors, and offer guidance on supporting loved ones safely.

We also cover the complexities of helping people who have used abuse, emphasizing the ro...

Depression often makes you want to shut yourself off from the world, but staying connected can be a key part of feeling better. In this episode, Katherine Hurtig sits down with Sarah Rosenfeld, Associate Director of Counselling at Calgary Counselling Centre and Counselling Alberta, to explore the role social connections play in overcoming depression. They talk about how loved ones can offer support, ways to stay connected when you're feeling down, and why reaching out—even in small ways—can make a big difference. Whether you’re struggling with depression yourself or supporting someone who is, this episode has practi...

On this episode, we’re re-running our conversation from October 3, 2023, with registered social workers, Anna Hemens and Camille Kim about how small actions can have a big impact on our mental health.  

When we’re feeling depressed even the most basic, daily activities can feel overwhelming, and the thought of feeling better can seem out of reach. But small, manageable actions, while they may seem insignificant, are the key to helping us feel like ourselves again. Whether it's the simple act of getting out of bed in the morning, or having a shower, taking a walk, or reachi...

In this episode, we explore the nuances of supporting someone you care about through their mental health journey. Learn how to recognize the signs that a loved one might be struggling, and the best approaches for having open, empathetic conversations about mental health. We explore the importance of active listening and share practical tips on where and how to learn more about mental health.

We also address the delicate balance of encouraging a loved one to seek professional support while setting healthy boundaries for your own well-being. 

We discuss how to be prepared in case o...

Knowing what to do when your child is struggling with their mental health can be overwhelming. This episode breaks down the signs of childhood depression and offers practical advice for parents.

Recognizing Symptoms: Children may not always express their feelings verbally, in this episode we walk you through some of the signs to look for, both physical and behavioural, and how these symptoms differ between young children and teens.

Starting the Conversation: Approaching your child about their mental health can be tricky. We offer age-appropriate strategies to help you talk openly, ask the right questions...

In this episode, we welcome Derek Caperton, research officer at Calgary Counselling Centre, to talk about the role of research and data in mental health counselling. He’ll give his perspective on how studies and data analysis are shaping the future of counselling. Our conversation covers how research improves counselling outcomes, how counsellors apply these insights in practice, and what limitations might exist in the field of counselling research.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Calgary Counselling Centre and Counselling Alberta provide effective counselling for anyone in Alb...

In this episode of Living Fully, we explore the challenges that come with college and university life. From juggling classes, part-time jobs, and a social life to maintaining healthy habits, the demands of post-secondary education can be overwhelming. Psychologist Joel Zimmerman discusses the realities of student life and offers strategies for managing stress and time effectively. We delve into common pressures like financial worries and balancing academics with personal life, while Joel provides actionable tips to help you build resilience and maintain a positive mindset throughout your academic journey.

"Living Fully" is not a substitute or...

Couples counselling isn’t just for when your relationship is struggling. In this episode, social worker, Denis Sushkin, talks about how counselling can help couples in many ways including guiding you and your partner in making important decisions, processing feelings, and navigating the end of a relationship, especially when children are involved. The episode covers such topics as how to get the most out of couples therapy, the role of the counsellor, and breaks down some common misconceptions about counselling for your relationship.  Tune in to understand how counselling can help you create the relationship you want and grow bot...

In this episode, social worker Stephanie Warner, with her expertise in holistic nutrition and eating psychology, delves into the profound connection between our diet and mental health. Discover how the quality of our food impacts our mood and overall well-being, and gain insights into managing mental health issues like anxiety and depression through nutrition. Stephanie shares practical examples of beneficial foods and discusses common misconceptions about food and mental health. She also emphasizes the importance of mindful eating, positive food relationships, and the influence of cultural background. Learn strategies for healthier eating habits, managing cravings, fostering positive relationships with...

Finishing high school. Moving away from home, heading to university. Starting your first “real job.” These are big, exciting changes. You gain more independence but the path to adulthood can also feel overwhelming at times. In this episode, we explore the unique mental health challenges that young adults face as they transition to adulthood. Psychologist Wardah Elahi sheds light on these challenges and offers practical advice for navigating this critical phase of life. From dealing with financial stress and pressure, to gaining autonomy, to building a healthy relationship with technology, this episode covers a range of strategies to smooth the...

Ever notice how after a workout, you feel better, calmer, happier, and more relaxed? That’s because physical activity plays a crucial role in your mental health. Engaging in regular exercise of any form, it doesn’t need to be strenuous, and you don’t need to get an expensive gym membership, releases “feel-good” chemicals like endorphins, serotonin, and dopamine, elevating your mood and reducing stress. Additionally, exercise helps you process your emotions and fosters a sense of accomplishment, boosting your self-confidence and promoting mindfulness.  

On this episode of Living Fully, our host Katherine Hurtig talks with registered s...

Self-esteem influences how we view ourselves and the world around us, which directly impacts our mental health. Low levels of self-esteem can lead to feelings of inadequacy, worthlessness, and hopelessness, creating a cycle of self-doubt and negative thoughts. In our last episode, we explored the intricacies of self-esteem and its impact on our lives. Today, we’re taking it a step further and hearing from two CCC clients who have lived through its challenges first-hand.  

On today’s episode of Living Fully, our host Katherine Hurtig talks with clients Brad and Jessie about their personal stories, what they...

Self-esteem is essential for your mental health. The way you think and feel about yourself affects all aspects of your life. It plays a role in your relationships, your work, and how you approach your goals. When you feel good about yourself, you’re more confident in your relationships and have the passion and motivation to work towards your future. But there are many factors that can affect your self-esteem, and if you’re struggling with low self-esteem, it can be hard to know how to improve it.  

On this episode of Living Fully, our host Katherine Hurti...

Grief is one of the most human emotions you can experience- it’s inevitable that at some point in our lives, we’ll all experience it.  Everyone experiences grief in their own way, and there is no one-size-fits-all approach to coping with loss. Knowing how to navigate the complex emotions that come from grief and loss can be overwhelming.  

On this episode of Living Fully, our host Katherine Hurtig talks with registered psychologist Amy Ramler to explore the intersection of grief, loss, and mental health. Amy shares how she helps her clients navigate the grieving process, provides guidan...

Although perceptions about counselling have evolved, there are still many myths about how counselling works and whether it helps or not.  These misconceptions can be barriers for some people who could benefit from counselling.

On this Living Fully episode, social worker Sarah Rosenfeld walks us through some of the main misconceptions about counselling. She explains how counselling works, what to expect from counselling sessions, who can benefit from counselling, when is the best time to go to counselling and the time commitment needed to see changes.  In this episode we also cover affordable fees, the stigma of me...

For a lot of people, the idea of practicing self-compassion can be challenging. Many of us were brought up seeking external validation and believing in the words of other people more than our own experiences. This can make it hard to ignore our inner critic and reframe our thoughts to be more compassionate. 

On this episode of Living Fully, host Katherine Hurtig talks with registered social worker Anna Hemens about self-compassion and how it affects our mental health. They explore different strategies for cultivating self-compassion, overcoming societal influences, reframing your thoughts, and showing yourself kindness. 

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Beyond allowing us to pay the bills, the way we make our living can fill us with purpose and can be a part of our identity. But it’s not uncommon for our work life to bring up feelings of worry and anxiety. The pressures of longer hours, inflexible schedules, and demanding workloads can contribute to increased stress, creating a delicate balance between professional fulfilment and emotional well-being.  

On this episode of Living Fully, our Host Katherine Hurtig talks with registered social worker, Kelsey Bradley about the relationship between work and anxiety, unravelling its sources and offering valu...

When you struggle with anxiety or depression, it can feel incredibly isolating, and learning how to navigate these emotions can seem like an uphill battle. Through the lens of personal experience, our host, Katherine Hurtig, sheds light on the transformative power of counselling.

On this episode of Living Fully, we’re turning the tables. Our host, Katherine Hurtig, shares her story about her journey with depression and anxiety. Before Katherine started working at Calgary Counselling Centre, she was a client and went through one-on-one and group program counselling. Together with registered social worker Sarah Rosenfeld, they delve in...

December is in full swing, and you know what that means — a mix of festive vibes, holiday joy as well as stress and expectations. While the holiday season can be a wonderful time for celebration, quality time with loved ones, and a chance to unwind from the demands of daily life, it also presents its own set of challenges. Family gatherings, holiday commitments, and financial pressures can be overwhelming and cause extra stress.  

On this episode, Katherine Hurtig talks with registered psychologist, Amy Ramler, about the many stresses and emotions that can come with the holiday season and...

On this episode, host Katherine Hurtig talks with Stefan De Villiers, registered social worker about domestic abuse experienced by men. Stefan talks about the common misunderstandings and negative beliefs people have about this issue.

The episode explores the various forms of abuse, some of which may not be so obvious, and how they impact a person's mental well-being. From emotional and psychological, to more visible types of abuse, we aim to break down stereotypes and promote a better understanding of the challenges men face in such situations. Join us for a conversation that aims to challenge assumptions...

The rising rates of anxiety, depression, and suicide among men, clearly indicate that men are struggling with their mental health. These struggles stem from a variety of factors that require attention if we are to achieve meaningful change. To further address these concerns, we present the third instalment of our four-part series on men's mental health.

In this episode, Che Burnett, a registered social worker, explores the issues men face and provides insights into enhancing resilience and fostering adaptive coping strategies.

"Living Fully" is not a substitute or alternative for professional care or treatment. 

Everyone can experience a range of mental health problems, but they often differ in how comfortable they are discussing their feelings. The societal expectations around what it means to be a man, and the stigma around reaching out for help continues to pose challenges. To help address these issues, we’re focusing on men’s mental health. we continue with part two of our four-part men’s mental health mini-series.

On this episode, Katherine Hurtig talks with Curtis Bader, registered psychologist, about men's mental health and the role that relationships play in it. They explore the societal pressu...

Men all over the world are struggling with their mental health. Anxiety, depression, and suicide rates among men continue to rise. There are many underlying factors to these challenges that need to be addressed in order for meaningful change to happen. To help address these issues we’re focusing on men’s mental health. For the next four episodes we’ll be talking about the challenges men are experiencing.

On this episode of Living Fully, Katherine Hurtig talks with registered clinical social worker, Stephen Walker, and registered psychologist, Joel Zimmerman about the concept of masculinity and how it can...

When we’re feeling depressed even the most basic, daily activities can feel overwhelming, and the thought of feeling better can seem out of reach. But small, manageable actions, while they may seem insignificant, are the key to helping us feel like ourselves again. Whether it's the simple act of getting out of bed in the morning, or having a shower, taking a walk, or reaching out to a friend, tackling depression is all about building on small successes.  

On this episode of Living Fully, Katherine Hurtig talks with registered social workers, Anna Hemens and Camille Kim abo...

Depression and anxiety are different, but it’s quite common to experience the feelings of anxiety and depression at the same time.

On this episode of Living Fully, Katherine Hurtig talks with registered psychologist, Wardah Elahi, about the differences between these two mental health concerns and why they often show up together. Learn tips and strategies to manage the symptoms of anxiety and depression.

During October 2–8, Calgary Counselling Centre and Counselling Alberta encourage you to check in with your mental health through a short, anonymous, and free online quiz at areyoufeelingok.com. Check in with how...

Boundaries play a crucial role in maintaining our well-being and creating healthy connections whether it’s with our partner, family, and work, or even with ourselves. Setting boundaries is more than just saying 'no' to things that don't serve us. It’s about saying 'yes' to our own needs.

On this episode of Living Fully, host Katherine Hurtig talks with registered psychologist, Curtis Bader, and registered social worker, Anna Hemens, about setting healthy boundaries and the impact they can have on our lives and relationships.

"Living Fully" is not a substitute or alternative for prof...