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Workshops, Group programs, and Speaking Engagements at Bmindful
We are a team of highly trained independent psychotherapists, counsellors and coaches in Ottawa with backgrounds working in post-secondary educational and hospital settings. We are passionate and experienced in the treatment of adult Attention Deficit Hyperactivity Disorder (ADHD), Autism Spectrum Disorder (ASD), Women’s Mental Health, and Parenting Stress.
Bmindful Group Programs
CBT for Adult ADHD
An 8-session Cognitive Behaviour Therapy (CBT) program for adults (18 and over) who have attention and executive functioning (EF) related challenges. This program focuses on teaching skills to improve time management, task completion, organization, motivation, and overcoming obstacles to achieving success. Graduates from this group are invited to attend an ongoing ADHD support group (no extra cost).
Parenting
A 3-session Mindfulness and Acceptance and Commitment Therapy (ACT) based stress management program for parents and caregivers. This program focuses on learning effective strategies, emotion regulation, changing self-criticism/ doubt, connecting to values, and bringing compassion and non-judgment into parent-child interactions. In addition, we offer a similar program adapted for supporting parents and caregivers of children with special needs (ADHD, ASD, and/or mental health related disabilities).
Introduction to Mindfulness
A half-day workshop to gain an understanding of mindfulness, clarify misconceptions, learn skills to change automatic reactions (habits), and an opportunity to practice both formal and informal mindfulness techniques.
Speaking Engagements
We are available for speaking requests. We offer 1 hour, half day, and full day interactive and engaging workshops on mindfulness, self-compassion and stress management for employees, parents, and students.
Benefits of Attending Group Programs
Groups help you feel less alone.
Participating in a therapeutic group can help you normalize difficult feelings and feel connected to others. We may feel as if “I” am the only one struggling or making mistakes. We may also believe no one could fully comprehend the struggles we’ve been through. However, the very understanding of being human implies that we are vulnerable and imperfect. When we witness others sharing their difficulties or facing similar challenges an internal shift can take place. We move from a sense of isolation to a sense of connectedness. Moreover, hearing these stories can be humbling and a reminder that difficulties are a part of life, and it is something we all experience rather than something that happens to “me” alone. As a result, we may experience a sense of relief, notice a decrease in our critical self-talk and increase our capacity to be with difficult moments.
Furthermore, humans are social creatures. As we live in an increasingly digitally connected society, our needs for physical connections are stronger than ever. Meeting with a group gives you an opportunity to having regular face-to-face connections. As a result, influencing your sense of well-being. This is another reason why groups can be a powerful way of creating changes in long-held patterns.
Groups can motivate you.
Partaking in a therapeutic group can motivate personal change for two reasons, one you learn from others and two you learn about yourself. Firstly, hearing other participant stories can help you see things from a new perspective. Listening to stories of perseverance may help gain insight into alternative ways of overcoming difficulties. In fact, you may even acquire new and unique ways to approach challenges that weren’t clear before. Additionally, you may be inspired to push yourself harder when you witness what others are doing. Some of the most productive work can start from hearing another’s personal experience. It is transformational, not only for the individual receiving the insight, but also for the individual sharing it.
This brings us to the second point, we learn through verbalization. Often we can get stuck in a loop, thinking about our same thoughts over and over. However, by speaking out loud your brain processes and summarizes your thoughts, resulting in new awareness as to what you are thinking and how you are actually feeling. That is to say, sometimes you don’t know what you think or how you feel until you have said it out loud. Furthermore, in a safe group you will also receive authentic validation. Remember, the other participants most likely know how it feels to be faced with similar challenges. Through listening and sharing you will gain personal insights, impact others by your perseverance, all while receiving an outpouring of support and encouragement to continue.
Group work saves you money and time.
This is a simple equation, because you are sharing the therapist’s time with others, the cost of participating in a group tends to be more affordable than individual sessions. For example, 8 sessions in a group may cost $650.00 while 8 individual (50 minute) sessions may cost closer to $1250.00. Additionally, groups typical last 2 hours per session, so again you are getting more face-time with a therapist at a lower cost.
Finally, group treatment saves you time by making a set commitment. When you join a group, you make a commitment to attend the series of sessions. This often involves shuffling your schedule, arranging childcare or making other accommodations. In doing so you’ve now cleared this time and set your intention to attending. Wow, look at that 8 Monday nights dedicated to better yourself, just like that! In contrast, individual sessions regularly need to be rebook, finding alternative times that work for both you and the therapist. Additionally, research has demonstrated that for many, group treatment is as effective as individual therapy*. As a result group therapy/workshops may be a better use of your time and better bang for you buck.
Individual vs. Group Treatment for ADHD
Despite all the benefits of group therapy, it can be difficult to determine, which form of therapy (individual or group) is the best option for you. If you are struggling with this decision, consider the following statements:
Book an Appointment
- I prefer one-on-one conversations
- I would like to discuss my childhood experiences
- I would like to receive therapy while simultaneously developing intra-personal skills
- I have specific questions that I would like to ask a registered counsellor/psychotherapist
- I want to learn ways of managing ADHD symptoms from a registered counsellor/psychotherapist
- I feel comfortable talking in front of small groups
- I would like to discuss my current struggles
- I would like to receive therapy while simultaneously developing interpersonal skiils
- I would benefit from listening to other people’s questions and experiences
- I want to learn ways of managing symptoms from other people with ADHD
(Sakis & Tuckman, 2015)
Both forms of therapy can be successful in addressing and managing the symptomatic behaviours of ADHD. However, if you predominately agreed with statements in the right column you may want to consider group therapy. To complicate matters further, it is also common practice to choose both. Many participants in group therapy/workshops also attend individual sessions.
Common Thoughts and Fears about Attending Workshops
“I’m uncomfortable opening up in front of others.”
“Groups make me feel awkward.”
“Nobody is interested in my issues.”
These are thoughts we’ve heard from some of our clients over the years and if we are being honest, we’ve also had them ourselves. Signing up for a group or attending your first session can feel intimidating. Nevertheless, how you choose to respond to these thoughts and feelings can help or hinder your decision making. If you want to attend a group, but are struggling with similar thought here are some thoughts and strategies you may benefit from:
Make space for all your feelings.
As we said earlier, it is normal to feel scared, worried, apprehensive, impartial, defensive, etc.… Acknowledging these thoughts and noticing your feelings can help you reduce these impact. Try not to go into the stories about why this may or may not work out for you. Instead just name what you are experiencing. For example, “I’m having the thought, I won’t be able to talk about my problems in front of others”, or “I’m having butterflies in my stomach just thinking about this.” When we name our thoughts and feelings it allows us to have some space from them and reduce their impact on our decision making.
Offer yourself some kind, encouraging words.
When fear is present it is helpful to remind yourself of what started you on this journey on the first place and what you hope to gain from attending a program. Perhaps you wanted to transform something that is important in your life. Maybe you wanted to learn new skills and tools to improve your relationships. Whatever it is, take a moment and write this down. Now, think about how would you support a friend, who is struggling with making a similar decisions. Write down what you would say to them and then change it around to saying it to yourself. Placing these encouraging words where you can see it wil support you in moments when your struggleing again.
Remember, at times we have to push ourselves to do things for our well being, even if they bring up unpleasant emotions. A wise man (Neale Donald Walsch) once said “ “Life begins at the end of your comfort zone.” As a result, you may find the benefits will eventually outweigh the initial discomfort.
What can I expect from a group program?
Who is in the group?
Our workshops and groups typically have ten to fifteen participants facing similar situations but with differing life experiences. For the CBT program you do not need to have a formal diagnosis of ADHD to participate. One or two licensed psychotherapists will facilitate the groups.
What is involved in the group?
Our programs are interactive, engaging and even fun! They include psycho-education, individual work, group discussions, and practice assignments. In addition, we encourage you to implement the skills and strategies in your real life situations (outside of group) to promote successful change.
What will be expected of me?
We ask that you commit to attending each session, be on time and to be fully mentally present.
How can you make the most of your time in a group setting?
Commit to the program.
Make a pledge to yourself to prioritize attending the group even when you do not feel like it or somebody asks you for a favor during the same time. Tell your employer, friends and family you have made this commitment and ask them to support you in accomplishing this goal. Consider this time as self-care, an investment in yourself, and/or a break from your daily routine. Ensure you arrive on time by considering travel time, traffic and parking. Avoid having a following engagement so you could have time to ponder what you may have leant in the session.
Participate and be present.
Make the most of each session. Ask questions and share your experiences. For some this can be hard at first, so challenge yourself to share or raise your hand at least once per session. While we encourage you to share make sure you only share as much as you are truly comfortable sharing.
Do the homework and practice.
It is important that you find the time to practice what you have learnt. Plan out when and how you will complete the homework and do not forget to put it in your schedule! Set an alarm for it and if you can not complete it in that moment than move it to the next available spot. The magic happens when you put into practice what you are learning.