Addressing a long-overlooked health gap

Despite affecting an estimated 85 million Canadian and American women, perimenopause and menopause remain critically underserved in both the healthcare system and the workplace. The Women’s Health series was developed in direct response to feedback from Starling Minds’ membership, particularly educators and healthcare workers, who identified women’s health as one of the most pressing and underaddressed challenges they face. The experience extends to partners, family members, and colleagues who are also navigating this transition alongside them, often without clear access to the information and tools to help.  

The data tells a clear story:

• 75% of women in perimenopause or menopause experience anxiety
• 94% received zero education about menopause in school
• 83% report cognitive changes, including brain fog, memory loss, and difficulty concentrating
• 1 in 3 say symptoms are hurting their job performance; 1 in 10 leave their jobs entirely due to unmanaged symptoms
• Fewer than 25% had a doctor proactively raise menopause with them

“Women’s health has been underfunded, under-researched, and under-supported for too long,” said Rob Hickling at Starling Minds. “Our members have been telling us they need this support. The Women’s Health series is our response, practical, confidential, science-backed tools that meet women where they are, when they need it.”

About the Women’s Health series

The Women’s Health series is a science-backed, self-guided digital program available 24/7 through the Starling Minds platform. It is 100% anonymous and confidential, requiring no disclosure to employers or healthcare providers. Designed for women at any stage of the perimenopause and menopause journey, the series is also a valuable resource for partners, family members, or colleagues. The series currently comprises of three guided modules:

• Module 1: The Hormonal Dance: An accessible, evidence-based introduction to perimenopause and menopause, how hormones shift, and the symptoms to expect.
• Module 2: Nourish and Recharge: Practical tools and strategies for real-world symptom management, including the role of daily habits, nutrition, and hormone-supportive foods.
• Module 3: Movement and Moods: A focus on reducing cortisol spikes through stress management, movement, and emotional resilience strategies.

The series is accompanied by a suite of digital wellness tools, including a Symptom Tracker, Mood Tracker, and Sleep Tracker, enabling members to log symptoms, identify patterns over time, and feel more prepared and confident when discussing their health with care providers. 

Two additional modules are currently in development: Navigating Perimenopause at Work, which focuses on the impact of perimenopause in the workplace and ways to support well-being, and Living Well After Menopause, which supports women in the chapter beyond menopause through strategies for lifestyle, body confidence, and well-being. 

About the Women’s Health Experts

The Women’s Health module was developed in collaboration with a multidisciplinary team of clinicians and researchers with deep expertise in women’s health, cognitive behavioural therapy, and naturopathic medicine.

• Dr. Romy Nitsch, OBGYN – Medical Director, June Health: An Obstetrician-Gynecologist and Medical Director at June Health, Dr. Nitch brought clinical expertise in women’s reproductive and hormonal health to the module’s evidence base.
• Dr. Kayleigh-Ann Clegg, PhD – Clinical Psychologist, Starling Minds: A Clinical Psychologist with expertise in Cognitive Behavioural Therapy and a core member of the Starling Minds clinical team, Dr. Clegg reviewed all aspects of the series to ensure it is grounded in evidence-based psychological principles and best practices.
• Dr. Paola DeCicco, BSc, ND – Naturopathic Doctor: A Naturopathic Doctor with expertise in hormonal health and integrative women’s medicine, Dr. DeCicco contributed to the module’s nutrition, movement, and holistic symptom management content.

“The Starling Minds team has built something meaningful here, and I’m proud to have been a part of it. The series meets you where you are with information and tools that are practical, trustworthy, and grounded in clinical expertise,” said Dr. Kayleigh-Ann Clegg, Clinical Psychologist at Starling Minds. “It reflects the voices and experiences of the people it’s designed to empower and support.”

To learn more about the Starling Minds Women’s Health module or to explore partnership and add-on options, visit starlingminds.com or contact janet.pun@starlingminds.com. 

The post Starling Minds Launches Digital Women’s Health Series for Perimenopause and Menopause Support appeared first on Starling Minds.

Now, imagine you are a seed.

Consider the environments you move through each day. Do they support your well-being and personal growth — or do they quietly contribute to the stress and mental health challenges in your life?

Mental health is more than just the absence of illness — it’s a dynamic state of well-being that shapes how we think, feel, and engage with the world around us. It influences how we handle stress, connect with others, and make daily choices. But while much of the conversation around mental health focuses on internal factors, it’s equally important to consider something we often overlook: the environments we live, work, and move in.

While we wouldn’t expect a seed to sprout on a bare desk, we often hold ourselves and others to that unrealistic standard. We expect growth and resilience without considering the profound influence of the environments we create and inhabit.

Addressing the disconnect 

As humans, we often consider ourselves as separate from the natural world. We sever our own connection to the rhythms and balance that sustain life, forgetting that our well-being is intricately linked to the state of the environment around us. 

From clean air and safe water to nourishing food, sunlight, and green spaces — our well-being is shaped not just by these elements, but by how we engage with them each day.

So, how can we intentionally and mindfully cultivate our environment to support and sustain our mental, physical and social well-being?

Your 3-part environment check-in

It starts with reflecting on your environment, looking beyond the self to examine your relationships with the natural world and human-built spaces around you. As you go through the check-in below, consider how you would answer these important questions. 

Try to answer honestly and with curiosity. Even simple answers can reveal deeper insights when explored with intention — offering clues into how your environment may support or challenge your mental health, and where change might begin.

1. Physical Environment — What physical spaces and things are you interacting with?

Take a moment to notice the spaces you spend most of your time in — your home, workspace, and commute. 

• Are they cluttered or calm? 
• Harsh or soothing? 

Your environment sends constant signals to our nervous system — influencing how safe, focused, or overwhelmed you feel. Small changes in lighting, noise levels, airflow, or layout can shift your baseline stress without you realizing it. This check-in invites you to tune in: What is your space saying to your mind?

2. Social Environment — Who shows up in your day-to-day life?

Your social surroundings shape your mental well-being, even in subtle ways. Consider who fills your physical and emotional space — at work, at home, in your free time. 

• Do you feel supported, respected, and safe in their presence? 
• Do you often feel anxious, dismissed, or on edge? 

The people around us often become the background hum of our mental state — this check-in is about noticing that hum and asking if it’s helping you feel grounded or pulling you off balance.

3. Digital Environment — What content and conversations are you letting in?

Your digital world is an environment and it comes with you everywhere. Ask yourself: 

• Are your notifications uplifting or depleting? 
• Are your apps calming and inspiring, or chaotic and comparison-fueled? 
• How much time do you spend in digital environments compared to natural ones?
• When your screen time ends, how do you feel? 

These observations will help you to see how your digital consumption may be reinforcing unhelpful thought patterns, or how boundaries (like app timers, unfollows, or screen-free zones) could protect your mental space. Curate your feed like you would a room — intentionally, with your well-being in mind.

This 3-part check-in is a starting point that provides insight into some of the environments you spend the most time in, but don’t let the number three limit you. Use this strategy as a foundation to reflect on the other environments you inhabit too! 

Cultivating your environment to support your mental health

While checking in offers a moment of clarity about how your environment may be shaping your mental and emotional well-being, this insight is only the beginning. The real transformation happens when we turn awareness into action. 

By making mindful changes to the spaces we inhabit, we can cultivate a sense of calm and clarity, and spark a ripple effect. A well-tended environment nourishes not just us, but others who share our space. By caring for ourselves and our surroundings, we quietly contribute to the well-being of our broader communities.

Try these evidence-based tips to foster environments that support mental well-being:

• Maintain a time journal: Track how much time you spend in various environments, especially screen-heavy or less natural ones. Noticing these patterns can help you reclaim moments for mental recharge and become more intentional with your time and connections.
• Invite nature indoors: Bring elements of the natural world inside — plants, natural light, textures and colours — to cultivate a calming atmosphere that supports relaxation and clarity.
• Create intentional time outdoors: Dedicate specific moments to immerse yourself in outdoor spaces. Make sure you have time outdoors beyond your commute, allowing the fresh air and natural surroundings to reset your mind and restore your well-being.

Conclusion

The digital, social, and physical spaces we move through are never neutral. They leave impressions on our thoughts, moods, and sense of belonging. By slowing down and paying attention, we begin to reclaim agency over what influences us, and how we respond. Your 3-part check-in is just a starting point. If you’re looking to deepen this awareness and build lasting tools for clarity and resilience, our Mental Fitness program offers a guided path forward.

The post From the Outside In: How Environment Shapes Your Mental Well-Being appeared first on Starling Minds.

ADHD is one of the most misunderstood and chronic conditions that often goes undiagnosed for years. Approximately 3% of adults worldwide live with it in some form. Adults newly diagnosed with ADHD didn’t just develop it. They’ve typically had it their entire life but have likely been able to successfully manage, mask, or compensate for the symptoms with a variety of strategies and systems they may not even realize they’ve been using.

What Is ADHD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects how people focus, organize, and regulate their impulses and behaviour. It’s not just a childhood disorder; ADHD persists into adulthood for many, with symptoms evolving over time.

The Three Types of ADHD

1. Predominantly Inattentive Type:
   • Often struggles with staying on task, organizing, and completing projects.
   • Signs are subtle, such as missing details or losing track of daily tasks.
2. Predominantly Hyperactive/Impulsive Type:
   • Characterized by high energy, restlessness, and impulsive actions.
   • More noticeable in children and can decrease in intensity with age.
3. Combined Type:
   • A mix of inattentive and hyperactive/impulsive symptoms.
   • This is the most common type diagnosed in children.

The Quiet Epidemic: ADHD Underdiagnosis

Throughout the Starling Community, adults diagnosed with ADHD often experience a wave of mixed emotions. Many are relieved to finally understand what has been happening to them, but they also feel a sense of loss and wonder what their life could have been like had they been diagnosed earlier.

Common Myths About ADHD

Despite increased awareness, many misconceptions about ADHD persist. Let’s clear up a few:

1. It’s Just a Childhood Disorder: ADHD evolves but rarely disappears. Many adults live with symptoms that impact their work, relationships, and daily life. “Most of the adults with ADHD I see have a high intellectual capacity, and they’ve used that intellect to mask the symptoms of ADHD,” says Dr. Michael Manos. “But then, as life becomes more chaotic in adulthood, their intellect can no longer help them manage the overwhelming details of work, family, and household.”
2. It’s an Excuse for Laziness: ADHD isn’t about a lack of effort; it’s a neurodevelopmental disorder that affects executive functioning. However, because people with ADHD often struggle with staying focused and completing tasks, others may incorrectly label them as lazy. Many people with undiagnosed ADHD internalize these negative beliefs, increasing their risk of depression or anxiety. In reality, they often have to work even harder to complete tasks due to feelings of restlessness, difficulty concentrating, or lack of motivation for tasks that aren’t urgent or enjoyable.
3. All ADHD Is Hyperactive: Inattentive ADHD, which involves symptoms like forgetfulness and trouble focusing, is more common in adults. This is often why ADHD is missed in women; their symptoms tend to be inattentive, such as daydreaming in childhood.

What ADHD Feels Like

For adults with ADHD, the experience can be both exhausting and isolating. It doesn’t just affect productivity—it spills into every aspect of life. Relationships, self-esteem, and even daily routines can feel like uphill battles.

• “It’s like having 10 browser tabs open at all times. You can’t close them, and they’re all playing music at different volumes.”
• “ADHD feels like having a billion trampolines in your head, each one a different thought, and your brain just keeps bouncing. You want to focus on one thing, but it’s impossible to stay still.”

• “I wish people knew how hard I work just to keep up. ADHD doesn’t make me lazy; it makes things harder so I have to work even harder to keep up.”
• “Just because you can’t see it doesn’t mean it isn’t there. There’s a constant war in my head, and I have to manage my own life around it sometimes.”
• “While I’m staring off into space, it doesn’t mean I’m dumb. It doesn’t mean that I’m not listening to you. Normally it means that you’ve triggered a really interesting thought which my brain can’t help but chase.”

ADHD Management Strategies 

Living with ADHD isn’t just about managing symptoms—it’s about creating systems that work for your unique brain. Here are some evidence-based strategies to help, including cognitive behavioural therapy:

1. Build a Routine

• Establish Consistent Habits: Develop morning and evening routines to start and end your day with structure.
• Use Tools: Rely on digital calendars, reminders, and to-do lists to track tasks and appointments. Set up your environment so that it reminds you of things you want or need to do (e.g., workout clothes by the door).
• Schedule Time for Tasks: The hardest part is often getting started. Break large projects into smaller steps, and start with the smallest one. Try to notice when you have the most energy and motivation. Do your hardest, most dreaded, or most put-off tasks then. 

2. Minimize Distractions

• Turn Off Notifications: Silence phone alerts and focus on one task at a time.
• Use Noise-Canceling Tools: Headphones or white noise machines can help improve focus.
• Set Boundaries: Learn to say “No,” and block out dedicated “focus time” where interruptions are minimized.

3. Develop Emotional Coping Strategies: 

• Mindfulness: Practice techniques like mindfulness to reduce impulsive reactions and manage stress.
• Reframing Thoughts: Instead of thinking, “This will take forever,” try, “I can work on this for 10 minutes and see how far I get.”
• Identify Negative Thought Patterns: Replace self-critical thoughts like “I’m lazy” with more constructive ones, such as “This task feels hard, but I can start small.”

It’s important to get a proper assessment from a licensed mental health care provider for in-depth ADHD evaluation. Taking the first step toward an evaluation is key to better understanding and managing ADHD.

The post ADHD in Adulthood: The Hidden Struggles and Untold Truths appeared first on Starling Minds.

Relationships are at the heart of our lives. Whether with family, friends, colleagues, or partners, they can shape our happiness, support our growth, and challenge us to become better versions of ourselves. However, maintaining healthy relationships takes work. The good news is that with the right tools, you can cultivate relationships that are both strong and deeply fulfilling.

However, maintaining healthy relationships takes work, but Cognitive Behavioral Therapy (CBT) tools and techniques can help. Along with Mindfulness, we can use CBT to help cultivate relationships that are both strong and deeply fulfilling.

Here are 10 essentials for building healthy relationships, along with ways that CBT and Mindfulness can support each one:

1. Trust

Trust is the foundation of any strong relationship. It’s about feeling safe with someone, knowing you can rely on them to be there for you.

How CBT & Mindfulness help: Trust can sometimes be hard to build, especially if past experiences have caused us to doubt. CBT helps us identify and challenge those lingering fears and insecurities. By reframing negative thoughts and becoming more aware of our inner dialogue, we can develop a deeper sense of trust in ourselves and others. While Mindfulness teaches us to be aware of and curious about our inner worlds, manage our emotional reactions, and show up for one another in open and non-judgmental ways.

2. Communication

Effective communication is more than just talking. It’s about being heard, understood, and respected—and truly listening to one another.

How CBT and Mindfulness help: CBT encourages us to be mindful of our words and thoughts. It teaches us how to listen actively, express our feelings clearly, and avoid falling into old patterns of miscommunication. Mindfulness encourages us to be present and listen deeply—to ourselves and others. With strategies from CBT and mindfulness, we can create more open, honest, and constructive conversations.

3. Respect

Respect in a relationship means honouring each other’s values, boundaries, and individuality. It’s about valuing the person for who they are, not who we want them to be.

How CBT and Mindfulness help: Sometimes, we may unintentionally let judgment or assumptions get in the way of showing respect. We may become focused on our own needs and perspectives. Mindfulness and CBT can help us expand our vision, become more aware of and challenge our assumptions, and learn to understand and respect each other’s perspectives.

4. Boundaries

Healthy boundaries help maintain individuality within a relationship. It’s about knowing where you end and where the other person begins.

How CBT and Mindfulness help: Setting boundaries can be difficult, especially if we struggle with guilt or fear of rejection. Mindfulness and CBT offer tools to identify and manage these feelings. Mindfulness helps us become aware of our own needs and limits. CBT teaches us how to communicate those needs and limits assertively, reducing any guilt, fear, or discomfort over time.

5. Empathy

Empathy is the ability to understand and share the feelings or viewpoints of another person. It allows us to connect on a deeper level and provide genuine support.

How CBT and Mindfulness help: Mindfulness helps us to be fully present with others and more open to their experiences. CBT encourages us to be more flexible in our thinking. It helps us recognize and challenge our assumptions, looking at situations from others’ perspectives. Together, CBT and mindfulness help us practice empathy through exercises that promote understanding and help us manage our emotional reactions.

6. Shared Responsibility

In healthy relationships, both parties share responsibilities—whether it’s emotional support, household tasks, or decision-making. It’s about being a team.

How CBT and Mindfulness help: Mindfulness helps us become more aware of and in tune with each other’s needs and efforts, making it easier to divide up responsibilities in a mutually beneficial way. CBT can help us examine thoughts around fairness and shared effort. Are we inadvertently placing too much responsibility on ourselves or the other person? CBT techniques like problem-solving and reframing help both partners contribute more equally and harmoniously.

7. Independence

While connection is essential, independence is just as important. Healthy relationships allow each person to grow and develop as individuals, while supporting each other’s personal journey.

How CBT and Mindfulness help: Sometimes, we fear independence because we worry about distance or conflict, and other times, we fear dependence because we worry about losing ourselves. CBT and mindfulness help us navigate these thoughts by teaching us how to balance connection with autonomy. Through mindful self-awareness and self-affirmation, we can nurture our independence while staying emotionally connected.

8. Conflict Resolution

Disagreements are natural in any relationship. How we handle them can either strengthen or weaken our connections.

How CBT and Mindfulness help: CBT offers practical tools for managing conflict. By helping us identify negative thought patterns—like all-or-nothing thinking—and guiding us toward constructive communication, CBT encourages healthier, more productive conflict resolutions. Mindfulness helps us remain present and calm during conflicts, preventing them from escalating and increasing the likelihood that we’ll find common ground.

9. Support

Support is about being there for each other through life’s ups and downs. It’s about offering comfort, encouragement, and understanding when it’s needed most.

How CBT and Mindfulness help: CBT challenges us to examine any limiting beliefs that may prevent us from offering or receiving support. For instance, thoughts like “I shouldn’t need help” or “I’m burdening others” can be reframed to allow us to be more open and compassionate. Mindfulness helps us stay connected—without becoming overwhelmed—when those we care about are distressed and need our support.

10. Fun & Joy

No relationship is complete without moments of laughter, joy, and fun. It’s the lightness that makes the hard times easier and the good times even better.

How CBT and Mindfulness help: Mindfulness and CBT can help us shift our focus from stress to joy. By practicing gratitude and savoring positive experiences, we can deepen our enjoyment and appreciation of one another and create more moments of fun and lightheartedness together.

Whether you’re looking to strengthen your current relationships or create healthier connections in the future, CBT and mindfulness offer powerful tools to support each of these essentials. By recognizing and reframing negative thoughts, learning new communication strategies, and developing emotional resilience, you can build relationships that are not only healthy but truly enriching.

The post 10 Essentials for Healthy Relationships appeared first on Starling Minds.

Anger has a bad reputation. It’s associated with knee-jerk reactions like yelling, hostility, the cold shoulder and sometimes violence. But suppose we unplug anger from its associated expressions and behaviours. Then, we can explore anger as an emotion—a natural, necessary signal from within warning us of a lack of trust, respect, or safety. By shifting perspective, we can utilize anger as a powerful tool that can strengthen our relationships instead of tearing them apart. 

Understanding anger’s role in our relationships

Relationships—whether platonic, romantic, or familial—are often fertile grounds for emotional triggers. Anger, in particular, can harm these connections when we lack self-awareness. Yet, anger is more than a disruptive force; it often signals unmet needs, crossed boundaries, or perceived threats. In this way, it acts as an alarm system, offering an opportunity to understand its source and respond thoughtfully.

A common pitfall arises when we suppress or ignore anger, leaving it unresolved. Instead of dissipating, suppressed anger tends to build over time, lowering our capacity to manage it effectively. This can create a cycle where anger erupts impulsively, causing harm to our relationships.

Recognizing anger early

By recognizing anger early—in our thoughts, physical sensations, emotions, and behaviours—we can interrupt the cycle. Rather than seeing anger solely as a problem, we can approach it as a response to a perceived threat and focus on addressing that underlying threat before it escalates. This shift is key to navigating anger in a healthy, constructive way. Here’s how to recognize it:

• Physical sensations:
  Anger often triggers noticeable changes in the body, including muscle tension (such as clenched fists or a tight jaw), a racing heart, sweating, or a flushed face. Some people may feel a knot in their stomach or experience shaking and trembling. 
• Thought patterns:
  Do your thoughts and self-talk lead to blaming, critical, or all-or-nothing thinking? This might sound like: “They always do this to me” or “This is so unfair.” If left unchecked, these thoughts can amplify anger, creating a cycle of frustration. 
• Emotional experience:
  Anger is often accompanied by other emotions, like feeling hurt, abandonment, powerlessness, or overwhelm. Allow yourself to explore the emotional layers beneath your anger for greater clarity and understanding of your current situation.
• Behavioural responses:
  Notice how anger influences how you act, commonly in impulsive or harmful ways. This could mean raising your voice, slamming doors, withdrawing from others, or being sarcastic or critical. 

Exploring your anger

Anger is a signal to open the door to deeper self-reflection. Use these prompts to explore your emotions and navigate anger in a constructive way:

• What is the perceived threat? What am I trying to protect?
  Take a moment to identify what feels at risk. Are you protecting your values, boundaries, or unmet needs? Is your anger shielding something important, like your self-respect, emotional safety, or personal goals?
• Am I distorting the threat?
  Pause to assess whether the threat is as significant as it feels. Could it be amplified by past experiences, insecurities, or assumptions? Or is it rooted in the present situation or behaviour of the person in front of you?
• How can I minimize harm to my relationships?
  Think about ways to express your anger without escalating conflict. How can you communicate your needs while reducing feelings of threat toward your partner or the situation?

Approach anger as a chance to learn about yourself. This can help turn emotional triggers into opportunities for growth, leading to healthier relationships and personal balance.

Tips to manage anger in the moment

Once you understand the root of the threat behind your anger, the next step is to use this awareness to help navigate your reactions. Here’s how you can feel safer in dealing with feelings of anger while also building safety in your relationships:

1. Pause and breathe:
   A few slow, deliberate breaths can signal to your body that you are safe. If needed, step away from the situation to give yourself space. This can help to interrupt the cycle of rising anger. 
2. Ground yourself and calm your physiology:
   Engage in grounding techniques like Progressive Muscle Relaxation (PMR) or guided imagery to release tension. This can help you reconnect with the present moment and focus on a sense of safety instead of dwelling on the threat.
3. Foster healthy inner dialogue:
   Remind yourself that feeling angry is okay, and you can choose how you respond. Self-talk like, “I can do hard things,” or “I am safe. I can take a step back and breathe,” can help you regain clarity and reduce impulsive reactions.

As you cultivate self-awareness of your anger and use it to improve your relationships, remind yourself that anger is a protective emotion. When recognized, processed and shared with intention, it can protect and deepen connections. 

Remember, making time to reflect on your emotional triggers and bodily responses, especially when your anger isn’t activated, will strengthen your ability to manage intense feelings when they do arise. This proactive approach will allow you to understand and express your anger in ways that preserve the well-being of yourself and those you love.

The post From Conflict to Connection: How Anger Can Strengthen Your Relationships appeared first on Starling Minds.