Siobhan Marko

The Pie Technique is a CBT exercise that can help when you find yourself feeling overly responsible or being hard on yourself. It’s especially useful if you struggle with anxiety, guilt, perfectionism, or self-doubt. Many people automatically assume that when something goes wrong, it's mostly — or entirely — their fault. Thoughts like “I messed everything up” or “This happened because of me” can feel very convincing. The Pie Technique helps you slow down and look at the situation more...

Cognitive distortions are common negative thinking patterns that most of us experience, especially during times of stress, anxiety, anger, or low mood. Having these thoughts doesn’t mean anything is wrong with you, and the goal isn’t to push them away or try to control them. In Cognitive Behaviour Therapy, instead, the focus is on learning to notice these patterns with curiosity and respond in more balanced and compassionate ways. Over time, this can lessen their impact (and use) and help...

Good things are happening around us all the time — we just don’t always notice them. And even when we do, we often move right past them without really taking them in. It might be something small, like flowers blooming in your neighbour’s garden, your favourite song coming on your playlist, a full tank of gas, or finishing a school assignment or project at work. Taking the time to notice small, positive moments can help bring more balance to your mood. Life is rarely all good or all bad — both...