Ruth Potter Counselling

07/25/2026

Language creates a mental shift. Let me know what you notice.

The way we talk to ourselves shapes the way we move through our days. Not in a forced, pretend-everything-is-fine kind of way, but in the small, honest shifts that change how something feels before we even begin.

There is a difference between "I have to" and "I get to." Between "I can't" and "I will try something else." Between "something bad happened to me" and "something hard happened and I am still here." None of these are about pretending. They are about choosing where you place your energy and what you believe is possible.

For the people who spend their days helping others reframe their thinking, this one is for you.

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 ⬇️