T. Castle Counselling

12/22/2025

This time of year can bring so many emotions — joy, gratitude, and sometimes a bit of heaviness, too.

Wherever you find yourself this season, I hope you feel peace, connection, and permission to rest. 💕

If you need a little extra support over the holidays, I would be happy to support you. Book your session with the link in my bio.

12/18/2025

You don’t owe anyone a “yes” that costs you your peace of mind.👇

If you’re someone who says “yes” out of habit, here’s your gentle reminder to try and slow down that moment.

Before responding, ask yourself: What do I need right now? More time? More space? A different plan.🤔Your needs matter too, even during busy family gatherings.

👇 Tell me in the comments: What’s one boundary you’re working on this season?

12/17/2025

If you’re the person who gives, organizes, hosts, fixes, remembers, and holds everything together every December, this one is for you. 🎄🎅🎁

These ideas are easy, low-budget, and completely doable — even in the busiest season.

Swipe through for the simple things you can choose for yourself this year, and tag a friend who deserves a little extra care, too. ❤️

12/15/2025

If you want a holiday season that feels peaceful instead of perfect, welcome. I want that for you, too! 😃👋

I’m Tonya, a therapist in Milton, Ontario, helping people navigate complicated emotions, tricky family dynamics, and the pressure that comes with this festive season. ⤵️

Here, you’ll find:

✨ Tools for navigating complicated family dynamics.
✨ Scripts for setting boundaries without guilt.
✨ Validation for tricky emotions.
✨ Support for choosing what feels safe, peaceful, and sustainable for you.

If you want a calmer, more grounded season, follow along. I am so glad you are here. 💛

12/11/2025

You’re not “being dramatic” for wanting calmer holidays.
You might just be honest…👀

You don’t have to avoid every uncomfortable family moment this holiday season, but you are allowed to choose what feels right for YOU, regardless of what other people think.⤵️

👉Sometimes that means participating fully.
👉Sometimes that means leaving early.
👉Sometimes it means saying “not this time” to the extra gathering that you know will leave you dysregulated for days.

You get to decide what participation looks like this year. Not guilt, not obligation, and definitely not pressure from others.

Do what supports your nervous system. That’s the real holiday tradition.❤️

12/10/2025

If the holidays bring more tension than tinsel...you’re not alone. 😅

Holiday gatherings can bring up old patterns, unspoken expectations, and dynamics you may have spent all year healing from. ⤵️

Swipe through, take what you need, and remember, your boundaries don’t make you difficult. They make you emotionally healthy.

💬 Save this for the days you need a little extra emotional armour.

12/08/2025

If we’re being honest…the holidays can bring out a lot of old patterns. People-pleasing, guilt, perfectionism, and pressure to keep everyone happy. 🎄

In therapy, I often remind my clients that they can hold both.

👉You can love your family and still need space.

👉You can want connection and still need quiet.

👉You can create memories without exhausting yourself to get there.

➡️ Swipe through for some hard (but freeing) truths I’d give you as a therapist this holiday season.

Remember, you don’t have to earn your peace this Christmas.

If you’re ready to find it and keep it, book your free 15-minute consult call through the link in my bio.

12/08/2025

12/03/2025

“They’ll taste my love… and my burnout.” 😭🍪

Because for some of us, resting feels harder than making 37 batches of sugar cookies. If you know, you know. 😂

✨ Here’s your gentle therapy reminder:

You don’t have to earn your worth through exhaustion, even at Christmas. Also, Sobeys is open until 10 pm. 😉

Share this with a friend who could use a laugh, and maybe take a nap instead of preheating the oven again. 😅

12/01/2025

Protecting your capacity is _not selfish..._It’s self-awareness.

Connection feels better when it’s not forced, rushed, or guilt-driven.

You’re allowed to slow down. You’re allowed to say, “Not this time.”

✨ This season, you can choose presence over pressure. Your peace is the best gift you can give yourself and everyone around you. 🎁🎄

Follow @‌tcastlecounselling for more boundaries, self-trust, and therapy-inspired reminders to help you breathe easier through the holidays.

11/27/2025

After more than 20 years of supporting clients who live with anxiety, here’s what I want you to know. 👇

Anxiety isn’t “all in your head.” It’s a full-body response to perceived threat. That’s why you can’t think your way out of anxiety.

You have to teach your body safety before your mind can believe it. 🌿
This might look like:

🫁 Slowing your breathing when your heart starts to race.
🤲 Grounding yourself through touch or movement.
💭 Noticing what feels safe, not just what feels scary.

When you start communicating safety to your body, your thoughts begin to follow. If you’ve been trying to outthink your anxiety, it’s time to try a different approach.

✨ Book your free 15-minute consult call (link in bio).