Four Wings Psychology

Four Wings Psychology Led by Dr. Sarah Bellefontaine. Located at 270-117 Centrepointe Dr. in Nepean. Serving Ottawa and surrounding areas.

Registered therapists offering compassionate, evidence-based therapy for anxiety, depression, trauma, ADHD, OCD, relationships, and more.

Holidays can stir up grief, hope, stress, or relief — sometimes all at once.If this sounds familiar…You might notice mom...
04/10/2026

Holidays can stir up grief, hope, stress, or relief — sometimes all at once.

If this sounds familiar…
You might notice moments of warmth alongside heaviness
Or feel unsure how to hold such different emotions at the same time

It makes sense. Holidays often carry memories, expectations, changes, and meaning—all layered together.

There isn’t one “right” way to feel during this time.
Your experience is allowed to be complex.

You might find it helpful to:
- Check in with what you need (even if it changes day to day)
- Create small moments of rest or space
- Stay connected to what feels supportive for you

You don’t have to force joy or push away grief to belong here.

Support is available when you’re ready.

Sometimes we get the message that we should feel one clear, consistent emotion.If this sounds familiar…You might notice ...
04/08/2026

Sometimes we get the message that we should feel one clear, consistent emotion.

If this sounds familiar…
You might notice pressure to “figure out” exactly how you feel or judge yourself for having mixed emotions

It makes sense—certainty can feel more manageable.

But many feelings can exist side by side. And allowing that can create a bit more space inside.

You don’t have to resolve every feeling to be allowed to have it.

Support is available when you’re ready.

If you’ve ever felt a surge of energy that quickly turns into restlessness or worry, you’re not alone.Our bodies don’t a...
04/06/2026

If you’ve ever felt a surge of energy that quickly turns into restlessness or worry, you’re not alone.

Our bodies don’t always distinguish between “excited” energy and “anxious” energy—they can feel very similar.

You might notice:
A racing heart
Restlessness or trouble sitting still
A busy or looping mind

From a nervous system perspective, this is often activation, your body gearing up for action. Without a clear outlet or sense of safety, that energy can be interpreted as anxiety.

It makes sense that this happens. Your system is trying to respond, not malfunction.

Try this:
Gently move your body (walking, stretching)
Slow your breathing, even slightly
Name what you’re feeling without judgment

There’s nothing wrong with you—just energy looking for direction.

Neurodiversity is about difference, not deficiency.If this feels unfamiliar to you…You may have grown up hearing words l...
04/03/2026

Neurodiversity is about difference, not deficiency.

If this feels unfamiliar to you…
You may have grown up hearing words like “disorder,” “impairment,” or that something about you needed to be fixed.

The neurodiversity perspective offers a different way of understanding.

It understands brains as naturally varied—each with their own ways of thinking, feeling, processing, and relating.

Many people notice that the challenges they experience are shaped not just by how their mind works, but by environments that weren’t built with them in mind.

Difference itself isn’t a flaw.
It’s part of human diversity.

You’re not “wrong” for how your mind works.
You may need spaces, supports, and understanding that fit you.

If this resonates, support is available when you’re ready.

Not everything is meant to be taken lightly, especially emotions.If this sounds familiar…You’ve been told to “just let i...
04/01/2026

Not everything is meant to be taken lightly, especially emotions.

If this sounds familiar…
You’ve been told to “just let it go.” Or you’ve felt pressure to stay positive, even when something hurts

It can be confusing to hold something heavy in a world that often rushes past it.

But your emotions aren’t inconveniences.
They’re signals. They’re information. They’re part of how you make sense of your experiences.

Taking your feelings seriously doesn’t mean getting stuck in them.
It means allowing space to notice, understand, and respond with care.

You’re not “too sensitive” for feeling deeply.
You’re human.

If this resonates, you’re welcome to explore what support could look like for you.

Mood variation exists on a spectrum, and it deserves compassion.It’s natural for your internal experience to shift. Some...
03/30/2026

Mood variation exists on a spectrum, and it deserves compassion.

It’s natural for your internal experience to shift. Some days may feel lighter or steadier, while others feel heavier, more uncertain, or harder to move through.

You’re not broken if…
• Your mood changes without a clear reason
• You feel “off” even when things seem okay
• Your energy and emotions don’t match your circumstances

These shifts aren’t failures or flaws. They’re part of how our nervous systems respond, process, and adapt over time.

You might find it helpful to relate to these changes with curiosity, rather than judgment; gently noticing what’s present instead of needing it to be different.

There’s space for all of it.

Support is available when you’re ready.

When your emotions feel layered or hard to understand, it can be tempting to push for clarity right away.But sometimes, ...
03/27/2026

When your emotions feel layered or hard to understand, it can be tempting to push for clarity right away.

But sometimes, what we need first is grounding, not answers.

If this sounds familiar…
You might notice a sense that something feels “off,” or that there’s a lot there, but it’s difficult to name.

Try this:
Pause, and take one steady breath.
Gently ask yourself: “What’s here right now?”
See what you can name, even if it’s just: “unclear,” “heavy,” or “mixed.”

You might find that more than one feeling is present. You don’t have to sort them or make them make sense right away.

Allowing space for what’s there can be a way of supporting your nervous system, one moment at a time.

There’s no rush to figure it all out.

03/25/2026

Things don’t have to be falling apart for you to need support.

If this sounds familiar, you’re not alone.

Many people move through their days showing up, staying functional, and holding things together, while quietly feeling overwhelmed underneath.

You might find yourself minimizing what you’re carrying because it doesn’t seem “serious enough.” But support isn’t something you have to earn.

Needing space to talk, process, or be understood is part of being human.
You’re allowed to need care, even when things look okay from the outside.

Support is available when you’re ready.

Our hearts are with everyone affected by the tragic loss in our community.In response, over the next weeks our team is o...
03/25/2026

Our hearts are with everyone affected by the tragic loss in our community.

In response, over the next weeks our team is offering same-day counselling sessions with select clinicians for those who may be experiencing grief, shock, or emotional distress.

Whether you are directly impacted or feeling the ripple effects, support is available.

Our clinicians are experienced in supporting individuals (children, teens, and adults) through grief, trauma, and sudden loss.

📞 613-435-3344
📧 admin@fourwingspsychology.ca
🌐 www.fourwingspsychology.ca


Please share with anyone who may need support.

If you’ve ever felt two things at once: relief and grief, love and frustration, hope and fear, you’re not doing it wrong...
03/23/2026

If you’ve ever felt two things at once: relief and grief, love and frustration, hope and fear, you’re not doing it wrong. You’re being human.

Holding mixed emotions is a sign of emotional health.

It reflects flexibility, awareness, and the capacity to stay with complexity, rather than needing to sort your experiences into “all good” or “all bad.”

You’re not broken if…
• You miss something you chose to leave
• You feel proud and uncertain at the same time
• You love someone and still feel hurt by them

Your nervous system may be learning to hold more at once, allowing different parts of your experience to come together rather than compete.

Over time, this can open space for more nuance, where life doesn’t have to feel certain or one-sided to make sense.

There is strength in “both/and.”

Spring is often described as a season of transformation.But for many people, it feels more like transition.A gradual shi...
03/20/2026

Spring is often described as a season of transformation.
But for many people, it feels more like transition.

A gradual shift. Longer days. Small changes in energy or perspective.

If this season feels slow or uneven, that’s okay.

Growth rarely happens all at once. It often unfolds through quieter moments- noticing a bit more light in the day, a small return of motivation, or the willingness to begin again.

If this sounds familiar… You’re not behind. You’re not doing it wrong.

Transition is part of how change happens. Sometimes healing and growth look less like a dramatic transformation and more like gentle movement in a new direction.

Many people worry they’re “doing healing wrong” if they still feel heavy emotions.But healing isn’t the same as constant...
03/18/2026

Many people worry they’re “doing healing wrong” if they still feel heavy emotions.

But healing isn’t the same as constant positivity.

In fact, healing often begins when we allow ourselves to notice what’s actually there- grief, anger, exhaustion, uncertainty.

If this sounds familiar, you’re not doing it wrong.

Emotions are information, not obstacles. And making space for them can be part of how healing unfolds.

You don’t have to pretend everything is okay in order to move toward something better.

Support is available when you’re ready.

Address

117 Centrepointe Drive
Ottawa, ON
K2G5X3

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 8pm
Friday 9am - 8pm
Saturday 9am - 6pm

Telephone

+16134353344

Website

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