Key Phrases That A Narcissist Uses To Devalue People In Relationships

by Jennifer Zmurchyk – Prairie Sky Wellness

Narcissists. Some of the most destructive people we can ever come across. They cause havoc and chaos in the lives of everyone around them and have no issues with ruining other people emotionally. The only person in the narcissists life that matters is them.

The interesting thing about narcissists is that their behavior is so predictable it’s like reading a textbook. Once we are armed with knowledge, they are very easy to spot for what they are.


One of these textbook behaviors includes gaslighting – aka ‘crazymaking‘. If any of the following phrases has been used on you, it’s possible that you are the victim of narcissistic abuse.

Continue reading “Key Phrases That A Narcissist Uses To Devalue People In Relationships”

Two Simple Tricks To End Negative Thinking

by Jennifer ZmurchykPrairie Sky Wellness

This is the lake I walk around everyday and this place was instrumental in helping me on my journey to wellness

Through the last few years, I have embarked on an incredible and epic journey towards health, wellness, and becoming an all round better person. What sparked this was a diagnosis of Type 1 Bipolar disorder (see my article here), coupled with a complete collapse of my life and hitting that ‘rock bottom’ moment that many of us experience.

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Codependency In Relationships; Why It’s Important To Understand and How To Begin Healing From It

by Jennifer ZmurchykPrairie Sky Wellness


In 2016 I embarked on a massive journey towards self improvement and growth. The problem with doing something like this was the ‘onion’ effect. What was the onion effect in regards to my personal growth? Well I peeled back one layer and thought I was finished, only to discover there was yet another layer under the one I just removed, then another, and another, and another etc.

Continue reading “Codependency In Relationships; Why It’s Important To Understand and How To Begin Healing From It”

Take Your Power Back! How To Set Boundaries When You Are A Kind-Hearted Person

by Jennifer ZmurchykPrairie Sky Wellness

Buffalo Berry bush – Elizabeth Hall Wetlands, Southern Alberta Canada. Photo Credit: Jennifer Zmurchyk

I am a 45 year old divorced single mother, and almost my entire life I was a pushover – that’s four decades of allowing people to use me and not treat me with respect. A lot of this came from the fact that I am highly empathic and a genuinely kind person who tends to see the good in people while at the same time ignoring the bad. An ‘over giver’. Constantly giving to other people at my own expense and I rarely received anything in return.

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Loving the Most Important Person in Your Life…YOU

by Jennifer ZmurchykPrairie Sky Wellness


‘I love you’

A lot of us use this phrase towards others in our lives every day, but how many of us can stand in front of a mirror, look ourselves in the eyes, and honestly say this to the person looking back at us? Sometimes that is easier said than done.

Why would this be difficult?

Why do so many of us feel unworthy of love?

Why do a large percentage of us people get stuck in toxic and codependent relationships afraid to leave because we are scared to be alone?

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My Powerhouse Toolkit For Mental Health

by Jennifer ZmurchykPrairie Sky Wellness

Henderson Lake Alberta Canada

One of the most important things for anyone whether or not they are dealing with mental health issues is self care. Often in life we put ourselves last and fall into the category of martyrdom where we prioritize the needs of everyone else over our own and then we blame these people for our unhappiness.

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So I Just Got Diagnosed With Bipolar Disorder, Now What?

By Jennifer ZmurchykPrairie Sky Wellness


Cirsium arvense – aka Canada Thistle. This ‘weed’ is prickly and tough yet amazingly beautiful. Similar to the journey to wellness when you have a mental health issue Photo credit: Jennifer Zmurchyk

‘You have Bipolar Disorder. This is a lifelong illness and it will get worse as you age. Here is a prescription for some medications for you to take that can help you manage the condition, but understand they may reduce your life expectancy and they will unfortunately cause unpleasant side effects. I will see you for your next appointment in two weeks’

Dr Alberto Palma


Continue reading “So I Just Got Diagnosed With Bipolar Disorder, Now What?”

And So It Begins….

By Jennifer Zmurchyk

Boterill Bottom Park in Southern Alberta Canada

And so it begins….day one of me stepping into the world of blogging. I am not sure how to do all of this ‘blogging’ stuff, but I decided to begin writing one to bring awareness to mental health issues. In 2015 I was officially diagnosed with Type 1 Bipolar Disorder after a psychiatric evaluation and this diagnosis brought devastation in my life because my prognosis at the time was very grim.

Continue reading “And So It Begins….”

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