Tips for Dealing with Procrastination

Dealing with Procrastination – Tips and Tricks

by Suzanne Cattan, Registered Psychotherapist

Suzanne Cattan has Tips for Procrastinators

Have you ever been told to “JUST DO IT?”

Other than by Nike, I mean. Dealing with procrastination, if you are a chronic procrastinator, is a lot tougher than choosing a shoe. Blunt advise like that is not helpful.

As a chronic procrastinator, you:

  • struggle to start projects
  • fail to finish projects
  • are late for work
  • are late for social events
  • skip daily chores
  • do not follow through with relationships
  • fail to meet work-related goals on time
  • put off work-related tasks
  • fail to realize professional help can deal with a serious, happiness-affecting chronic condition
  • suffer from anxiety because of all these shortcomings, which may be related to an underlying psychological issue

Having someone to help you deal with this chronic procrastination is awesome. But when you don’t have anyone at the moment anxiety levels rise, here are some tips for dealing with it alone.

Make Friends with Doer’s

If you were a doer, you would be surrounded with other doer’s. But you’re not. So try to hang out with some of them.

Take Just One Small Step

Be Neil Armstrong. Make one small step feel like a giant leap.

Set Up a Reward System

Treat yourself to something when you get the step done. Then, next time, increase the size or number of steps to earn the reward.

Deal with Procrastination by Making a Public Declaration

Announce your intention on social media, verbally to a friend, or make a poster on your fridge where others can see it.

Schedule a Task, and Don’t Reschedule without Good Reason

Put a date AND TIME on your calendar to perform a specific task or step. Then DO NOT RESCHEDULE unless you have a fire or equivalent.

And finally, if you do reschedule – more than three times – contact me for help in dealing with procrastination.

Suzanne Cattan is a Registered Psychotherapist at the Taylor Creek Counselling Centre

I Can Help You

Read more about how I can help you with Anxiety and Stress, and contact me for a free phone consult.


About Me

I completed a Master’s degree in Counselling and Spirituality at Saint-Paul University, individual, couple and family program. I gained experience at the Family Health Clinic in Hull and at the University of Saint-Paul as a counsellor/therapist. My eclectic and humanistic approach integrates cognitive behavioral therapy, emotion-focused therapy, mindfulness, spirituality, advanced systematic interactional approach, as well as schema therapy, according to my clients’ presenting problems and needs.

My bilingual practice welcomes a diverse clientele for individual, couple or family therapy. I gained practical experience as a registered psychotherapist while working with children (12 years and older), adolescents, adults, couples and families within my private practice, dealing with various issues, such as:

  • Anxiety disorders
  • Mood disorders (ex. depression)
  • Relationship problems
  • Life transitions (grief, illness, separation, divorce, career change)
  • Personal growth
  • Spiritual questions – personal values
  • Addiction
  • Difficulties in communication, expression and assertiveness, and more.

My practice is currently supervised by a Registered Psychologist, which allows me to offer receipts that will be accepted by most health care benefit providers.

You can book a free telephone consult or contact Suzanne on her website or on the Taylor Creek Counselling Centre website here.

About The Taylor Creek Counselling Centre in Orléans

We are a highly-qualified group of experienced, cooperating counsellors and mental health professionals. Our professionals operate independently, but share office space, web presence facilities, and operating costs. We are proud to offer mental health care that is supportive, effective, and convenient.

Located at 880 Taylor Creek Drive, Ottawa, we offer compassionate counselling in the eastern National Capital Region, including Cumberland, Rockland, and Orléans. The Taylor Creek Counselling Centre is a caring place.

Guillaume Durand’s Methods for ADHD

Managing Attention Deficit Hyperactivity Disorder (ADHD)

by Guillaume Durand, M.Sc., R.P. (Q)

Attention-deficit hyperactivity disorder (ADHD) is a neuropsychological disorder characterized by inattention, hyperactivity, and impulsivity. Since it is a highly genetic disorder, it is not possible to outgrow the condition. Fortunately, there are some treatments that can help manage the symptoms.

Guillaume Durand at the Taylor Creek Counselling Centre
Guillaume Durand at the Taylor Creek Counselling Centre

 

While medication is the most commonly used treatment for ADHD, there are additional interventions you can try:

Improve Your Diet

Have you ever heard the saying ”You are what you eat”? To reduce the symptoms from ADHD, you want to keep your brain healthy. An excellent way of doing so is to reduce processed foods (especially food with sugar or colorings) and increase vegetable, fruit, and healthy fat.

Exercise Regularly

Eating healthy will not be as beneficial if you cannot get all the nutrients to your brain. Exercising will increase your dopamine levels and improve the blood flow to your brain, all while reducing core symptoms of ADHD.

Find Your Perfect Job Match

ADHD symptoms should not always be seen as exclusively bad. Do you have difficulty concentrating at a repetitive desk job? A creative/marketing-job may be perfect for you, as it would allow you to use all these ideas that are continually popping-up in your head.

Improve Your Organizational Skills

Does a trip to the grocery store become a real nightmare? Lose your car keys? Forget to refuel? Realize you were supposed to make an important phone call? Forget your wallet?

There are lots of books on self-organization. Have trouble concentrating on a book? I can help you develop strategies to minimize symptoms related to inattention.

Understand the Cumulative Effect is Greater Than the Sum of the Efforts

Improving your diet or starting to exercise regularly will have limited impact on symptoms related to ADHD. Introducing multiple measures, however –  diet, exercise, job fit, self-organization, and possibly medication and therapy – improves overall effectiveness of these treatments, thus reducing your symptoms.

Let Me Help You

Read more about how I can help you with Attention Deficit Hyperactivity Disorder, and contact me for a free phone consult.


About Me

I bring my clients a compassionate, non-judgemental environment where you can tell me your private thoughts and feelings. I offer complete confidentiality, professionalism, respect, and empathy.

My therapeutic approaches include CBT (Cognitive-Behavioral Therapy), solution-focused brief therapy, person-centered therapy, and positive psychology.

I completed a B.A. in psychology with high distinction at the University of Ottawa and a M.Sc. in cognitive and clinical neuroscience, specializing in psychopathology at the University of Maastricht in the Netherlands. I’m in my final year of a Ph.D. in neuroscience there.

You can book a free telephone consult or contact Guilllaume on the Taylor Creek Counselling Centre website here.

About The Taylor Creek Counselling Centre in Orléans

We are a highly-qualified group of experienced, cooperating counsellors and mental health professionals. Our professionals operate independently, but share office space, web presence facilities, and operating costs. We are proud to offer mental health care that is supportive, effective, and convenient.

Located at 880 Taylor Creek Drive, Ottawa, we offer compassionate counselling in the eastern National Capital Region, including Cumberland, Rockland, and Orléans. The Taylor Creek Counselling Centre is a caring place.

Guillaume Durand’s Tips for Anxiety and Stress

Tips and Tricks for Dealing with Anxiety and Stress

by Guillaume Durand, M.Sc., R.P. (Q)

Everyone faces the challenge of daily stresses that lead to various levels of anxiety.

Guillaume Durand provides expert strategies to deal with stress and anxiety.

Having someone to help you deal with this anxiety is awesome. But when you don’t have anyone at the moment anxiety levels rise, here are some tips for dealing with it alone.

Plan Time for Yourself

Nobody will make time for you – you have to do it yourself. You eat regularly. That takes care of you physically. You must also nurture yourself psychologically at regular intervals.

List, List, List

Would you be overwhelmed by three concurrent challenges? Five? Ten? How about an unknown number? The trick is to know HOW MANY things need your attention. If you list them, you will likely find they are a managable number. If you further classify them, you can concentrate your energy on groups of tasks that require similar action. You can replace that sense of being overwhelmed with a sense of efficiency and control.

Stay Focussed on Your Objective

Squirrel!!! If you were a dog, you are now distracted.

It’s easy to be go off the path and chase something that is NOT ON YOUR LIST.

Declutter

A disorganized environment makes simple tasks harder. Remove the ton of paper from your desk, reveal the computer wallpaper behind your hundreds of files or folders, and do the kitchen dishes! Disorganization MULTIPLIES anxiety.

Pay Close Attention to What You Are Doing

As you use these simple strategies to deal with stress, remind yourself to STICK TO IT. These tips work, so give yourself a small reward every time you use one. Rigorously ACKNOWLEDGE YOUR OWN EFFORTS.

Feel the power. Nature gave you abilities to deal with what life throws at you.

I Can Help You

Read more about how I can help you with Anxiety and Stress, and contact me for a free phone consult.


About Me

I bring my clients a compassionate, non-judgemental environment where you can tell me your private thoughts and feelings. I offer complete confidentiality, professionalism, respect, and empathy.

My therapeutic approaches include CBT (Cognitive-Behavioral Therapy), solution-focused brief therapy, person-centered therapy, and positive psychology.

I completed a B.A. in psychology with high distinction at the University of Ottawa and a M.Sc. in cognitive and clinical neuroscience, specializing in psychopathology at the University of Maastricht in the Netherlands. I’m in my final year of a Ph.D. in neuroscience there.

You can book a free telephone consult or contact Guilllaume on the Taylor Creek Counselling Centre website here.

About The Taylor Creek Counselling Centre in Orléans

We are a highly-qualified group of experienced, cooperating counsellors and mental health professionals. Our professionals operate independently, but share office space, web presence facilities, and operating costs. We are proud to offer mental health care that is supportive, effective, and convenient.

Located at 880 Taylor Creek Drive, Ottawa, we offer compassionate counselling in the eastern National Capital Region, including Cumberland, Rockland, and Orléans. The Taylor Creek Counselling Centre is a caring place.

Sue Cattan’s Approach to Family Therapy

I Love Helping to Solve Problems Using Family Therapy

Sue Cattan Family Therapist

I focus on helping families and step-families create harmony and happiness in their homes. I am trained in assessing your situation and helping families, teens, couples or individuals work through what the problems and challenges they may be experiencing. Therapy, after all, is a method of treating mental health problems. I believe that therapy is a way to learn more about yourself and your experiences.  Through counselling and therapy you can learn how to better handle stressors and triggers. In this way, therapy allows you to gain self-awareness. Through therapy you and myself can create a treatment plan that you can actually apply to your life today. Therapists are trained to assist you in releasing your pain, dealing with difficult life stresses, coming to know yourself better and to be more self-loving.

To see more about my help for relationships, or to make an appointment, click here