You’re in the right place! This is a series of short videos (all under 1 minute), where you’re guaranteed to learn a few things and be able to apply these them to your everyday life. Download the pdf’s for a deeper dive into the topic of the video. We’re glad you stopped by.

Dr. Joti Samra
Dr. Joti Samra, R.Psych. is a clinical psychologist and national thought leader on issues relating to psychological health and resiliency. She is Principal and Founder of, which offers a comprehensive suite of clinical, consulting and training services in workplace mental health. A dynamic and engaging speaker, Dr. Samra presents her work extensively at the invitation of public and private sector organizations, and is regularly called upon by provincial and national print, radio and TV media to comment on issues relating to human behaviour.

Dr. Samra also has an expanding clinical practice ( with a number of excellent clinicians working under her treatment supervision and oversight. Our counsellors are trained in a range of evidence-based treatments (CBT, ACT, DBT, MBCT/MBSR), with counselling offices located throughout Vancouver, TriCities, Surrey and Richmond. As our services are offered under the supervision of a Registered Psychologist, the vast majority of our services are covered under extended benefits, and we are happy to assist patients with navigating the process relating to benefits coverage.

Contact Dr. Joti Samra at to obtain a FREE Psychological Health & Resiliency Toolkit

For more online offerings from Dr. Samra, R. Psych. & Associates –
Dr. Joti Samra, R. Psych. & Associates:


Gratitude and Your Brain

Did you know that gratitude actually encourages people to work toward their goals? It does this by connecting us to others, elevating us, humbling us, and indebting us. Gratitude is a choice that has lasting positive effects on the brain download the resources here to learn more about Gratitude.

DOWNLOAD SOME HELPFUL RESOURCES: Benefits of Gratitude | Gratitude & Intention Tracker | How Gratitude Changes You and Your Brain

Thinking Traps

Thinking traps, also known as “cognitive distortions” are problematic thoughts which are associated with negative emotions. These thoughts happen more commonly when people are under stress. Learn more about these thoughts through these resources so that you can become aware of your automatic thinking and learn to re-direct your thoughts.

DOWNLOAD SOME HELPFUL RESOURCES: Thinking Traps| Vertical Descent

Five Ways to Handle Difficult Times

When difficult times hit, a common approach is pretending that it didn’t happen or we take other unhealthy approaches. Learning healthy way to move through adversity is key to helping us cope better and recover more quickly. For tips to help you handle difficult times, download Dr. Samra’s resources.

DOWNLOAD SOME HELPFUL RESOURCES: Five Ways Science Says to Handle Difficult Times

Four Stage Breathing

When under stress we can amplify the intensity of these negative emotions by sending signals to the brain that we may be in some sort of imminent physical risk, which causes us to engage in more shallow, rapid breathing. Click through to our resources to learn Dr. Joti’s four steps to slowing down your breathing.

DOWNLOAD SOME HELPFUL RESOURCES: Diaphragmatic Breathing | Four-Stage Breathing

Mindfulness Facts & Tips

Mindfulness is something that can be applied to your everyday life. It is the act of focusing intently on the present moment. To learn about the skill of mindfulness and exercises to practice this therapy, download Dr. Samra’s resources.

DOWNLOAD SOME HELPFUL RESOURCES: Body Scan Meditation | Mindful Breathing |
Mindfulness Facts & Tips | Practicing Mindfulness

Sleep Hygiene

Sleep is a core function that impacts many important areas of our functioning. There are two main types of sleep: REM (rapid eye movement) and non-REM. To learn more about healthy sleeping patterns and effective sleep hygiene principles, download Dr. Samra’s resources.


How to Make Behaviour Changes That Will Stick

If you have a behavior that you want to change, we can help by giving you the tools to implement these adjustments. Dr. Samra provides step by step tips to help you reach your goals and identify barriers that may be in your way.

DOWNLOAD SOME HELPFUL RESOURCES: Effective Tips for Making Behaviour Changes that Stick


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