Help Yourself

Maybe you feel that you don't need counselling, but you could benefit from a boost in your life. Perhaps you want some tips to apply in your relationship, or need help dealing with stress. Below you will find some of the resources Nicole recommends to her clients in session.

52 Ways to Beat Depression Naturally

52 Ways to Beat Depression Naturally

Nicole McCance M.A.

Nicole has been working in the field of depression for over 10 years, and has compiled 52 different techniques, tips, and exercises that you can do right now to start feeling better.  In the book, she draws on Eastern and Western philosophies, relaxation techniques, nutritional and exercise strategies, sleep therapy, and other means of combating depression – with not a single pill in sight.

Mind Over Mood: Change How You Feel by Changing the Way You Think

Mind Over Mood: Change How You Feel by Changing the Way You Think

Dennis Greenberger & Christine A. Padesky

Step-by-step worksheets teach specific skills that have helped hundreds of thousands of people conquer depression, panic attacks, anxiety, anger, guilt, shame, low self-esteem, eating disorders, substance abuse and relationship problems. Readers learn to use mood questionnaires to identify, rate, and track changes in feelings; change the thoughts that contribute to problems; follow step-by-step strategies to improve moods; and take action to improve daily living and relationships.

The Five Love Languages

The Five Love Languages

Dr. Gary Chapman

Unhappiness in marriage often has a simple root cause: we speak different love languages, believes Dr. Gary Chapman. While working as a marriage counselor for more than 30 years, he identified five love languages: Words of Affirmation, Quality Time, Receiving Gifts, Acts of Service, and Physical Touch. Some husbands or wives may crave focused attention; another needs regular praise. Gifts are highly important to one spouse, while another sees fixing a leaky faucet, ironing a shirt, or cooking a meal as filling their "love tank." Some partners might find physical touch makes them feel valued: holding hands, giving back rubs, and sexual contact. Chapman illustrates each love language with real-life examples from his counseling practice.



Inositol, sometimes referred to as Vitamin B8, is a water soluble fatty lipid that is required by the body for the formation of healthy cells. Inositol has been shown to be effective in treating some cases of the following:

    • Depression
    • Anxiety and panic attacks
    • Obsessive Compulsive Disorder
    • Bipolar Mood Disorder

Patients treated with supplements of inositol showed a definite improvement in several studies of depression. Clinical evidence suggests that large doses of inositol reduce the number and severity of panic attacks.

Omega 3 Fish Oil

Omega 3 Fish Oil

The human body requires a tremendous amount of omega 3 fatty acids to function properly. The human brain is comprised of 60% fats, and approximately half of that fat is DHA omega 3. This means that nature intended the human brain to be "powered" by fats. Although it's not a perfect metaphor, it's somewhat like trying to run a car without fuel.

Deficiencies in omega 3 fats have been linked to:

  • Depression
  • Anxiety
  • Mood swings
  • Bipolar disorder
  • Postpartum depression
  • Alzheimer's disease
  • ADHD and ADD.

Researchers from institutions such as the Harvard School of Public Health have shown some of these conditions will greatly improve with increased omega 3 fatty acid intake. Other studies have shown that even if you don't have any of these conditions, memory and focus can improve with consistent use of fish oil supplements. The bottom line is that Omega 3 helps your mind function, making it easier to process, understand and recall information. There are also added benefits, such as glowing skin and hair!


Vitamin B Complex

Vitamin B Complex

To achieve all the results that B vitamins have to offer, take a Complex B vitamin. B Vitamins have been proven to assist with the following:

  • Emotional Stress
  • Depressed Mood
  • Cognitive Functioning (concentration and memory)
  • Nervous system functioning
  • Energy
  • Anxiety and panic attacks
  • Sleep difficulty caused by restlessness and anxiety

The most important B vitamins for your mood are B12 and B9 (folate). If you wish to obtain these vitamins naturally, you can find folate in the following foods: fortified whole-grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges. Foods rich in vitamin B12: shellfish, wild salmon, fortified whole-grain breakfast cereal, lean beef, cottage cheese, yogurt, milk and eggs.

5 Tips for a Restful Sleep

How to Complete a CBT Thought Record

Letting Go Of 2012

New Years Resolutions DON'T Work

Thought Record Video

                Nicole McCance Psychology

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Toronto, ON  |  M8Y 0B4


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