Fortitude Wellness Journey

12/25/2025

For many, today is filled with connection and celebration, and for others, it can bring heaviness, grief, loneliness, or overwhelm.

If today feels heavy:
• It’s okay to set limits.
• It’s okay to take breaks from family dynamics.
• It’s okay if your day doesn’t look “picture-perfect.”
• It’s okay to feel joy and sadness at the same time.

A few grounding reminders for the day:
• Step outside and take a breath of fresh air
• Reach out for support
• Cold exposure (cold shower, splash cold water on your face, drink cold water, etc.)
• Practice self compassion

Wherever today finds you, I hope you’re able to take a moment to breathe, ground, and offer yourself compassion.

12/17/2025

https://www.fortitudewellnessjourney.com/blog/associate-spotlight-series

Check out our team and the heart they bring to their practice.

09/01/2025

It’s that time of year again - the first week of school! The return of school can bring mixed emotions, as excitement can quickly be overshadowed by nerves, uncertainty, and/or dread. Whether it’s starting a new school, worrying about academics, or social anxieties/challenges, it is normal for the transition of back to school to stir up some feelings of anxiety.

How do you know if you or your child is struggling with back to school anxiety? We have highlighted some common signs of anxiety to look out for:
💤 Difficulty sleeping
🍎 Changes in appetite
🤕 Complaints of headaches or stomachaches
✏️ Avoiding school related topics
😣 Increased irritability
🥺 Big emotions around going to school (refusing to go, outbursts, etc.)
😕 Increased worry and feelings of overwhelm

Setting realistic expectations, talking to others for support, and practicing self-compassion can help manage anxiety while you and your little one(s) transition back to school this fall.

If you or your child are looking for extra support, kindly reach out to one of our therapists to see if we would be a good fit.

🪴 www.fortitudewellnessjourney.com
📧 info@fortitudewellnessjourney.com
📞 705-770-1694

08/14/2025

As we reach mid-August, many people expect to feel rested and recharged, excited to enjoy the last weeks of summer. However, some people may find themselves mentally drained, emotionally flat, or overwhelmed. For many, summer brings disrupted routines, constant activity, childcare challenges, and social commitments combined with the pressures to make the most of summer. By August, this can lead to feelings of emotional exhaustion and/or burnout.

Check out our blog below to learn more about late summer burnout and how to manage symptoms:

Read more to find out about late summer burnout and how to manage it more effectively.

08/10/2025

Finding the right therapist is like finding the missing puzzle piece - it fits just right.

That’s why we offer free 15 minute consult calls that allow you to get a feel for our approaches, ask questions and see if we are the right match for your needs.

Book your free call today or visit our website and see how we can best support you on your healing journey.

🪴 www.fortitudewellnessjourney.com
📧 info@fortitudewellnessjourney.com
📞 705-770-1694

08/04/2025

One common misunderstanding relating to therapy is, “therapy is only for people in crisis” (i.e., individuals facing major loss, trauma, or emergencies). While therapy is an effective form of support during those times, it is also beneficial for everyday mental wellness.

When we only engage in therapy during a crisis, the focus becomes on “putting out the fire” or managing the immediate issue as opposed to doing the deeper work and focusing on the underlying factors. These factors tend to show up in other areas of our life, such as, in our relationships (with ourselves and others), work dynamics, and/or increased mental health symptoms (anxiety, depression, etc.).

When it comes to our physical health, we don’t wait for an emergency to go to the gym, eat well, or take care of ourselves. We also don’t need to wait until things escalate to a crisis or become too overwhelming to prioritize our mental health.

You don’t need to be in crisis to benefit from therapy. Ongoing therapeutic support can be about reflecting, building skills, talking through everyday stressors, working through patterns in relationships, understanding triggers, and/or exploring emotional blocks. Moreover, it provides a safe space to build a more authentic relationship with yourself, allowing you to show up in all areas of your life.

If you or someone you know is looking to add to their toolbox, we encourage you to book a free consultation call with one of our therapists to see if they would be a good fit to support you through your therapeutic journey.

🪴 www.fortitudewellnessjourney.com
📧 info@fortitudewellnessjourney.com
📞 705-770-1694

05/07/2025

We can often find ourselves caught between the tug of emotion and the pull of logic. Decisions may feel unclear, reactions can come quickly, and balance seems difficult to find. This is where the concept of wise mind comes into play. Wise mind is one of the concepts of DBT (Dialectical Behaviour Therapy) — which is a therapeutic approach that supports individuals learn to manage emotions, improve relationships, and cope with difficult situations.

We tend to rely on our emotional mind (where we feel the tug of emotion) or our logical mind (where we make decisions based on facts). When we act from the emotional mind, we may react impulsively as we become overwhelmed by emotions (anger, sadness, or excitement). In our logical mind, we tend to become more detached, overanalyzing without considering how we truly feel. Neither is inherently bad — both serve a purpose — but living exclusively in one or the other can lead to imbalance.

Our wise mind acknowledges both realities. For example: “I feel deeply, and I also recognize the facts. Here is the middle path.” It helps us make decisions that are grounded, compassionate, and effective.

How do we access wise mind? The path often begins with mindfulness. Taking a pause—breathing deeply, observing our thoughts and feelings without judgment. Here are a few ways to cultivate wise mind in daily life:
• Pause and breathe before reacting. Give space for awareness to arise.
• Name what you’re feeling and what you’re thinking — both matter.
• Ask yourself, “What is the wise thing to do right now?”
• Practice radical acceptance — acknowledging reality as it is, even if we don’t like it.

Living from wise mind doesn’t mean perfection. It means making choices that honor both your heart and your head. Over time, as you listen more to this quiet center, decisions become clearer, feeling more aligned with your authentic self.

If you are looking to find more balance in your life while connecting with your authentic self — reach out to one of our trusted professionals to see how they can best support you on your journey!

03/08/2025

Today, we celebrate the strength, resilience, and achievements of women around the world while recognizing the ongoing fight for gender equality. International Women’s Day is more than a day—it’s a movement. Let’s continue to uplift, empower, and advocate for a future where every woman has the opportunity to thrive.

02/05/2025

We hear the word “burnout” a lot but what does it really mean? Burnout isn’t just feeling exhausted after a long day - it’s a persistent state of emotional, physical, and mental depletion. Going through burnout can feel overwhelming and isolating at times causing you to feel drained, unmotivated and/or emotionally exhausted.

Check out our blog below to learn more about symptoms and ways to cope:

We hear the word “burnout” a lot but what does it really mean? Check out our blog to learn more about what burnout is and how to cope!

01/10/2025

Check out our blog for some helpful strategies for co-parenting that assist in creating a healthy, supportive environment for your child(ren) during a difficult transition.

Click for some helpful strategies for co-parenting that assist in creating a healthy, supportive environment for your child(ren) during a difficult transition.

01/03/2025

Taking care of our mental health is essential, and one of the best places to start is with self-care. You’ve probably heard the phrase “filling up your cup” – it’s a simple yet powerful metaphor that illustrates the importance of nurturing ourselves. When we neglect our own well-being, it’s easy to feel emotionally drained, and this can make it difficult to show up as the best version of ourselves in our relationships, work, and daily life.

Self-care is a necessary practice that helps us recharge our emotional energy so we can foster an authentic relationship with ourselves and others. By regularly checking in with ourselves and taking the time to nurture our own needs, we create a solid foundation to handle the challenges that come our way. Start small, be gentle with yourself, and reach out for support when you need it.

12/30/2024

With feeds filled with festive gatherings, milestones, and “year in review” highlights, it’s easy to feel like you’re falling behind. It’s important to remember, simply surviving this year is enough. Check out our blog for ways to navigate social media during the holidays with more compassion for yourself:

Scrolling through social media can trigger feelings of comparison or loneliness. Check out tips for how to navigate social media throughout the holiday season!