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Learn more about Psychotherapy with our Blog!
New to Psychotherapy? Tips for Your First Therapy Session!
Starting therapy is a big step. You might be feeling nervous, excited, or uncertain - it’s all completely normal. As a therapist in...
Matthew Kelley
Feb 11, 20252 min read
The Coping Skill of the 90 Second Rule: How to Ride Emotional Waves Without Sinking
If you’ve ever thought, "Why am I still this upset?" or "Why can’t I just calm down?", you’re not alone. Many of the adults I work with in therapy struggle with what happens after the emotion shows up. Anxiety spikes, shame floods in, anger bursts out, and then comes the second wave: self-criticism. I shouldn’t be this sensitive. Why do I overreact? What’s wrong with me? In this post in the Coping Skills Series, we’re looking at one very practical, science-informed tool:
Matthew Kelley
Mar 25 min read
People Pleasing as a Trauma Response: How It Starts and How to Change It
Many people think of people-pleasing as simply being "too nice" or avoiding conflict. However for many adults, people pleasing is not a personality trait, but instead it’s a learned survival strategy. If you often find yourself saying yes when you want to say no, worrying about disappointing others, or feeling responsible for other people’s emotions, you’re not alone and you’re not broken. People pleasing can sometimes be a trauma response that develops in childhood, especi
Matthew Kelley
Feb 124 min read
High-Functioning Anxiety: When You’re Successful but Constantly Exhausted
From the outside, everything looks fine. You’re competent, reliable, and maybe even thriving by most measures. You show up to work, maintain relationships, and get things done. But internally? You’re always on edge. Always thinking. Always preparing for something to go wrong. This is often what high-functioning anxiety looks like, and it’s one of the most common reasons people in their 30s and 40s seek therapy, even if they don’t feel like they’re "struggling enough" t
Matthew Kelley
Jan 163 min read
Why Routine Matters When Seasonal Depression Sets In
Winter can feel deceptively quiet. The days are shorter, the light is dimmer, and life naturally slows down. For many people, this seasonal shift brings more than just a preference for cozy sweaters and early nights. It can bring low mood, fatigue, irritability, and a sense of emotional heaviness that’s hard to shake. This experience is often referred to as seasonal depression or Seasonal Affective Disorder (SAD), and while it varies in intensity, it can have a real impac
Matthew Kelley
Dec 13, 20254 min read
How to Prepare for Seasonal Depression Before It Hits
As the days get shorter in Hamilton and the air turns crisp, many people start to feel a shift; not just in the weather, but in their mood and energy. Maybe it’s harder to get out of bed in the morning, or you find yourself wanting to withdraw a little more than usual. For some, this time of year brings on seasonal depression (also known as Seasonal Affective Disorder, SAD, or the winter blues): a recurring pattern of low mood, fatigue, and loss of motivation that coincides
Matthew Kelley
Oct 31, 20255 min read
The Role of Self-Compassion in Healing from Childhood Criticism
Many adults find themselves caught in a cycle of harsh self-criticism, even when they appear confident on the outside. If you grew up in...
Matthew Kelley
Sep 8, 20254 min read
Effective Strategies for Managing Depression and Anxiety in Hamilton, ON
Depression and anxiety are two of the most common mental health struggles people face today. If you’ve ever found yourself asking, “What can I do for depression and anxiety?”, you’re not alone. Many adults, especially those juggling work, relationships, and the impact of past childhood experiences, find themselves overwhelmed by symptoms of low mood, constant worry, and a sense of disconnection. The good news? There are effective, practical steps you can take to start feeling
Matthew Kelley
Sep 3, 20254 min read
How Childhood Trauma Affects Adults and How Therapy Can Help
Childhood is meant to be a time of safety, learning, and connection. But for many adults, the early years were marked by experiences that...
Matthew Kelley
Aug 29, 20254 min read
Gentle Stretching & Mindful Movement for Stress Relief
At Blue Hen Psychotherapy in Hamilton, ON, I often recommend gentle stretching and mindful movement as accessible coping skills for...
Matthew Kelley
Aug 20, 20254 min read
Which Treatment Is Best for Anxiety?
Anxiety is one of the most common mental health concerns in Canada and it’s also one of the most treatable. If you’ve been feeling stuck...
Matthew Kelley
Aug 12, 20253 min read
Who Is the Best Psychotherapist in Hamilton, ON?
It’s a question many people ask when they begin their mental health journey: “Who is the best psychotherapist in Hamilton, ON? ” You...
Matthew Kelley
Aug 1, 20254 min read
Navigating the Challenges of Dating as a Gay Man: How Therapy Can Help
Dating today can feel overwhelming. It’s like navigating a maze blindfolded, swiping left and right through a sea of potential partners....
Matthew Kelley
Jul 26, 20254 min read
Cutting Back on Screen Time: Coping Skills Series
Have you ever reached for your phone, just to check something quickly and looked up 30 minutes later, not sure what happened? If so,...
Matthew Kelley
Jul 21, 20254 min read
Finding the Right Therapist in Hamilton, ON: What to Look For
If you're considering therapy, you’re not alone and you’re also not without options. Whether you're struggling with anxiety, depression,...
Matthew Kelley
Jul 14, 20254 min read
Gay Men & Self Esteem: How to Know Your Worth
Every June, Pride Month fills us with celebration - rainbows, resilience, joy, and parades. But then comes July... and for many gay men,...
Matthew Kelley
Jul 9, 20254 min read
Mindful Coffee: Coping Skill Series
Welcome back to the coping skills series! Many times, it can feel like coping skills are extra things that we have to do for our mental...
Matthew Kelley
Jul 2, 20252 min read
Why Pride Matters: More Than Just a Parade
Pride Month is loud, colorful, and unapologetic. However, underneath the celebration lies something deeper. It embodies the right to...
Matthew Kelley
Jun 27, 20253 min read
The Coping Skills Series: Name It to Tame It
Have you ever felt completely overwhelmed by a wave of emotion, only to realize later that you weren’t even sure what you were feeling at...
Matthew Kelley
Jun 19, 20255 min read
Deep Breathing: A Powerful Tool for Managing Anxiety
I know, I know... Deep breathing as a coping skill for anxiety often gets called cliché. However, some things become overused for a...
Matthew Kelley
May 19, 20253 min read
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