Content on this website is not medical advice. For medical advice speak to your physician.

 
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DR. MARCIA KOSTENUIK MD

PHYSICIAN   TEACHER   SPEAKER   COACH


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STRESS REDUCTION

PHYSICIAN HEALTH & WELLNESS

BURNOUT PREVENTION

MINDFULNESS & MEDITATION

MINDFUL PARENTING

RELATIONSHIP SUPPORT

Dr. Marcia Kostenuik has over 20 years of experience as a physician and has worked in emergency medicine, primary care, urgent care, and medical psychotherapy. In her private psychotherapy practice, she treats physicians suffering from burnout, anxiety, and interpersonal difficulties. Marcia is a requested keynote speaker, podcast guest, teacher, course developer, consultant, registered yoga instructor, wife, mother, and grateful owner of two adorable dogs. With her breadth of knowledge, training, and experience she coaches physicians towards greater fulfillment in their professional and personal lives.


Learn more about personal coaching with Dr. Kostenuik here.

This website is loaded with resources. Visit the More or Menu tab to see a full listing.

Upcoming Free Sessions here

Read Dr. Kostenuik's latest newsletter & offerings here

Get resources on Burnout here 

In response to requests by physicians and patients for tools to address acute stress reactions during the pandemic, Dr. Kostenuik has developed:

Psychological First Aid Tools for COVID-19 based on evidence-informed principles.

Get the ABC123 Tool with Recording & PDFs here

Dr. Kostenuik enjoys working with individual physicians, hospitals, organizations, and medical schools in a variety of capacities including speaking, teaching, coaching, and consulting. Marcia helps individuals and organizations by promoting physician health and wellness, teaching strategies to prevent and overcome burnout, and guiding stress reduction practices including mindfulness, meditation, and Yoga Nidra (the evidence-informed practice of "yogic sleep"). In addition, Dr. Kostenuik teaches courses and sessions in mindful parenting and helps physicians, parents, executives, and anyone interested in having healthier and more enjoyable relationships at home and at work.

During the COVID-19 pandemic, Dr. Kostenuik has been invited to speak to organizations including Health Canada, Canadian Medical Association (CMA), Medical Psychotherapy Association of Canada, Joule, Ontario College of Family Physicians, YMCA, Municipal Property Assessment Corporation (MPAC), University of Toronto, McMaster University, North York General Hospital, Toronto East Health Network, McKenzie Health, and many more. 

To book a speaking engagement or request consulting for your organization email marcia@drkostenuik.com.

Read further below for links to upcoming live interactive online sessions, series, and courses. Currently available courses:

Recharge to Prevent or Overcome Burnout (On-Demand)


Finding Stillness with Mindfulness, Meditation, & Yoga Nidra

Dr. Kostenuik provides physician peer support and mentorship through the 

Ontario College of Family Physicians

Click the MORE or MENU tab to find many free resources and helpful links on burnout, mindfulness, meditation, parenting, breathing practices, yoga, and more.

See below for videos with Dr. Marcia Kostenuik

 

Dr. Kostenuik's

Upcoming Free Sessions

Past Newsletters & Content

 
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PERSONAL COACHING

Dr. Kostenuik has focused her work on helping physicians improve their professional and personal lives

Personal coaching focuses on helping you take action towards your goals and provides the structure, skills, support, and honest feedback needed to help you achieve results.


As a physician who has worked in acute care, primary care, urgent care, and medical psychotherapy Dr. Kostenuik knows how to work with physicians. She uses her broad knowledge of medicine, psychology, neuroscience, communication skills, interpersonal skills, practice management, leadership, parenting, and mindfulness to support her clients. Marcia believes in helping individuals gain deep insights and practical skills. Her clients report many "ah-hah" moments and also feel empowered to make effective changes immediately.


Your coaching goals may include:

-preventing burnout

-improving work/life balance

-enhancing parenting skills

-considering a career change

-improving leadership skills

-time-management & organization skills

-improving practice management

-mindfulness & meditation

TO GET STARTED WITH COACHING:

Read more here

More about Dr. Marcia Kostenuik

Other offerings by Dr. Marcia Kostenuik

 
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BURNED OUT?

Learn How to Get Off the Path to Burnout

The RECHARGE to Prevent or Overcome Burnout series is now available on-demand. All the content including videos & chapters, and action plan accessible immediately upon ordering. Find out more here.

 
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"RECHARGE to Prevent or Overcome Burnout" Online Course


8-Module Series

Includes 8+ Videos, Workbook, Action Plan

This 8-week online interactive series includes a practical action plan to help get you off the path to burnout and into healthy sustainable habits for a more enjoyable and fulfilling life.

For more info: click here

Register now: email marcia@drkostenuik.com

Satisfaction guarantee*

Dr. Marcia Kostenuik is a physician, medical psychotherapist, teacher, speaker, and coach who treats physicians suffering from burnout and stress. Individual coaching is also available, email marcia@drkostenuik.com for details.


*The positive feedback from participants of the course has led to the creation of a satisfaction guarantee. Contact marcia@drkostenuik.com for a refund if you are not satisfied with the program.

 

FREE RECORDING

Setting Limits:

How to Say 'No' Kindly (and without the guilt!)

This talk is back by popular demand!

(Live session date has passed)

Click here for a recording

Learn how to recognize & understand the cost of not setting healthy limits & boundaries. Dr. Kostenuik shares ethical principles & effective communication skills that can help you say "No"- without the guilt!

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GETTING OFF THE PATH TO BURNOUT

Dr. Kostenuik speaks about one of her talks called "Getting Off the Path to Burnout" and how she teaches physicians the importance of recognizing early signs, monitoring physiological stress responses, and setting healthier limits. Marcia shares some of her personal experiences and answers audience questions. This talk is from the Ontario College of Family Physician's Practising Well Series.

 

FREE RECORDED
SESSION:

 
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DO SUPPLEMENTS WORK?

Recording Now Available Here

In this free live interactive session, I will interview Dr. Jonathan Prousky about which supplements are effective and safe for sleep, anxiety, energy, mood, libido, and much more! Get details and ask questions about dosing, interactions, and contraindications. This is your chance to find out the truth about supplements.

Dr. Marcia Kostenuik MD, FCFP, CFPC, BSc is a physician, medical psychotherapist, speaker, educator, and physician coach. She has developed and teaches courses on burnout prevention, parenting, relationships, mindfulness and meditation, and Yoga Nidra ("yogic sleep"). Read more about Dr. Marcia Kostenuik at www.drkostenuik.com. Contact marcia@drkostenuik.com.

Dr. Jonathan Prousky, ND, MSc, MA, RP is the Chief Naturopathic Medical Officer at the Canadian College of Naturopathic Medicine (Toronto, Ontario). He has spent over 20 years advocating for patients that wish to receive integrative care to help their mental health struggles. He was the first naturopathic doctor to receive the “Orthomolecular Doctor of the Year” award in 2010, and later to be inducted into the Orthomolecular Hall of Fame in 2017. Dr. Prousky is the author of more than 60 publications, and several texts including Anxiety: Orthomolecular Diagnosis and Treatment, and the Textbook of Integrative Clinical Nutrition.

 
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MINDFUL PARENTING

Mindfulness can help bring a moment of pause, insight, and wisdom before reacting and responding to children of all ages from newborn to adult. The course and private coaching sessions include experiential mindfulness practices and practical skills that apply to parenting, relationships, and work-life balance.

Individual coaching is available.

Or hold your spot for the next group course.


Contact marcia@drkostenuik.com for details


 
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TUNE IN
TO RELATIONSHIPS

TUNE IN to Relationships
8-week Series - Live Interactive Online Zoom
Sundays 1-2:30pm Eastern, Apr 10 - May 29, 2022

This series is designed to support individuals and couples wanting to make their relationship stronger, healthier, more intimate, and more enjoyable. Each session will start with a mindful arrival practice followed by step-by-step instruction on how to better understand and TUNE IN to your relationship. The TUNE IN method will provide you with knowledge, practical skills, and exercises to help you get unstuck from even long-standing difficulties and find greater happiness and peace in your partnership. You are welcome to attend the weekly sessions on your own or with your partner.

In this series, you will learn how to: 

  • better understand yourself and your partner

  • communicate your needs and wants without triggering defensiveness

  • share feedback safely and effectively

  • increase trust in your relationship

  • negotiate roles & logistics

  • build greater intimacy

  • create habits that support a healthy and lasting relationship

You may attend on your own or with your partner. There is no additional fee for your partner. Note: this is a safe, welcoming, inclusive space for all couples. 


Regular rate: $800

Early bird rate: $400 (by March 27, 2022)

Note: you may contact marcia@drkostenuik.com to request a compassionate fee reduction


TO REGISTER: 

A. Send fee by e-transfer to marcia@drkostenuik.com (Please be sure to add HST based on your provincial rate, e.g. Ontario 13%)

B. Email registration info/form to marcia@drkostenuik.com

 
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FREE SESSION:
TRY YOGA NIDRA

"Yogic Sleep"

Deep Relaxation Practice

Hosted by Dr. Marcia Kostenuik


Open to all. Space is limited. No Fee.

Pre-registration required:

Feb 28, 2022, 12-1pm Eastern

Be prepared for deep relaxation as Dr. Marcia Kostenuik guides you in this Yoga Nidra practice. No experience is necessary. Learn how Yoga Nidra can help reduce stress, resolve longstanding emotional difficulties, improve night-time sleep, and induce a relaxation response. Participate in an experiential practice where you will simply listen and be invited to allow your body and mind to rest and recover.

Dr. Marcia Kostenuik MD FCFP CFPC BSc RYT is a physician, medical psychotherapist, personal coach, and registered yoga instructor trained in Yoga Nidra.

To book a Yoga Nidra session for your group or for yourself contact marcia@drkostenuik.com.
Enquire about the Finding Stillness series to join group Yoga Nidra sessions and access Dr. Kostenuik's recordings.

 
Meditation

FINDING STILLNESS

with

Mindfulness, Meditation, and Yoga Nidra

10 Month Series - Live Online

Monthly Interactive Sessions

Sep 13 2021 -Jun 13 2022


Includes over 10 hours live interactive session time, plus videos/recordings

Fee: $250 

Space is limited. Register now. 

Enjoy monthly experiential guided awareness practices that allow the body and mind to relax, renew and recharge. Whether you are suffering from burnout, stress, or other challenges you will find relief from tension and be guided to potentially resolve longstanding patterns of stress. Dr. Kostenuik is a physician, medical psychotherapist, teacher, coach, and registered yoga teacher with training in Yoga Nidra and experience teaching and leading mindfulness and meditation.

 

PSYCHOLOGICAL FIRST AID TOOLS

-LIVE ONLINE SESSION-

Dr. Kostenuik is available to speak to groups and organizations. During a live 1 to 2 hour session she presents the tools and experiential practice.


Learn the ABCs of Psychological First Aid for COVID-19

& valuable information about vicarious trauma

You will learn how to:

-immediately reduce anxiety, panic, and dissociation

-provide psychosocial support to individuals in distress

-identify those needing specialized care​​

For more info email marcia@drkostenuik.com.

For more info email marcia@drkostenuik.com.

 
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Psychological First Aid Tools for Research and Training

If you are a researcher, clinician or other professional or organization interested in using the tools for research purposes, or if you would like to book an online group session, contact Dr. Marcia Kostenuik at marcia@drkostenuik.com

 

GET THE TOOLS

To read about how to use the Psychological First Aid Tools for COVID-19 or to download/print the tools for personal use click here.

 

PSYCHOLOGICAL FIRST AID TOOLS FOR COVID-19

Learn how and why the tools were developed

What is psychological first aid?

PSYCHOLOGICAL FIRST AID is a humane and practical approach to addressing acute psychological reactions after a mass emergency. This approach is commonly used in humanitarian and foreign aid contexts. Psychological first aid can be adapted for clinical use to help physicians during the COVID-19 pandemic.

Dr. Kostenuik has created clinical tools using elements of

  • psychological first aid

  • psychotherapy and emergency medicine

  • trauma-informed therapy

According to a systematic review of psychological first aid, interventions after a mass emergency should be practical, easy to learn and promote a sense of:

  • safety

  • self-efficacy

  • empowerment

  • connectedness

  • calm

  • hope​


Why new tools?

Physicians and patients are asking for practical tools to address acute psychological distress in themselves and others during the COVID-19 pandemic. Existing psychological and mental health first aid resources may be inappropriate or impractical for health care workers and for COVID-19 as they are designed for foreign aid workers in poor countries, are intended for specific mental illnesses, or require significant training.

Physicians need tools that are easy to learn, use and remember, and that are immediately effective for the types of acute reactions that they and their patients are experiencing. 


Most acute psychological reactions to the pandemic are normal responses to an abnormal situation. The majority of these acute reactions can and should be addressed with supportive measures and do not require psychiatric or specialized care.


During a pandemic physicians are faced with an increased demand from patients for emotional and psychological support. Physicians on the frontlines and those responding in other care settings need tools to respond to anxiety, panic, and severe acute stress and grief reactions in patients, family members and peers. New skills and approaches are needed to help address both the VOLUME and TYPES of acute psychological reactions that occur in response to a global pandemic.

Why trauma informed tools?

After an extreme stressor, a significant minority of individuals are at risk of developing serious disorders including post-traumatic stress disorder (PTSD) and depressive, anxiety and substance use disorders.

The ABC123 and L.A.R.G.E. Psychological First Aid Tools address two key risk factors for the development of post-traumatic stress disorder:

  • peri-traumatic dissociation

  • lack of social support

The ABC123 tool provides physicians with immediate skills to respond effectively to acute anxiety, panic and peri-traumatic or post-traumatic dissociation. The L.A.R.G.E. tool promotes social support and connection.

Why mnemonic memory aids?

Semi-structured approaches and the use of mnemonic memory aids are common in emergency and acute care medicine and help ensure safer and more consistent delivery of care and skills. 

The ABC123 and L.A.R.G.E. mnemonics help physicians remember the skills even when they may be under extreme stress themselves. The tools help frame an effective clinical encounter making it easier to respond to patients in an organized and safe way. Having an effective easily remembered approach can increase physician confidence in handling acute psychological distress and may reduce the risk of errors, adverse events, difficult patient encounters and complaints. 

How can these tools help during COVID-19?

During a pandemic the increased volume of individuals needing psychosocial support risks overwhelming physicians and the health care system. The ABC123 and L.A.R.G.E. Psychological First Aid Tools can be used by physicians without specialized mental health training, as well as nurses, first responders, support staff, and non-specialized personnel. 


It is recommended by WHO and the Inter-Agency Standing Committee that all responders, community leaders, teachers, and the entire population affected by the COVID-19 pandemic be trained in basic psychological first aid. The ABC123 and L.A.R.G.E. psychological first aid tools are easy to learn, use and remember and can be rapidly disseminated for immediate use. These tools were designed specifically for the COVID-19 pandemic but may be useful in other contexts.


What if individuals need more than first aid?

After a mass emergency, a significant minority of individuals, especially those from vulnerable populations, may experience emerging, regressing or worsening mental illness and will require specialized mental health support. The tools include a triaging element to help recognize red flags indicating the need for referral to crisis services or other specialized care.

Go To ABC123 and LARGE Tools (PDFs)

(These tools are intended for a Canadian audience.)

Resources:

In case of crisis contact your local crisis services:

Crisis Services Canada: 1-833-456-4566 (24hrs), Text 45645 (4pm-midnight)

Mental Health Crisis Line: Barrie ON 705-728-5044, 1888-893-8333

Canadian Mental Health Association: cmha.ca


References:

WHO/PAHO Mental Health Protection and Psychosocial Support in Epidemic Settings 2016

Bisson 2020 Systematic review of Psychological First Aid

IASC Addressing Mental Health and Psychosocial Aspects of COVID-19 Outbreak

WHO Mental health and psychosocial considerations during the COVID-19 outbreak

 

This is a recording of the ABC123 Tool being used as a brief practice to assist with grounding, claiming, and focusing. Use this practice/method/recording daily, as needed, before bed, or to assist others. Read full instructions here.

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Image by Deniz Altindas

Socrates

To know thyself is the beginning of wisdom.