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Four Wings Psychology

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Canada
Toronto, ON
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.

01/13/2026

Every January, we’re surrounded by messages about becoming someone new.
More productive. More disciplined. More “fixed.”

If this feels heavy…
It makes sense.

The idea that we need to reinvent ourselves can quietly suggest that who we are right now isn’t enough.

For many people, this pressure can increase:
- Shame around rest or slowness
- Anxiety about “falling behind”
- Harsh self-talk when change doesn’t happen quickly

You’re not failing if you don’t want a total reset.
Growth doesn’t require erasing yourself.
It often begins with understanding, compassion, and small, sustainable shifts.

At Four Wings Psychology, we believe care is about supporting who you already are, not pushing you to become someone else.

If you’re moving gently into the year, that’s still moving forward.

01/12/2026

January can carry a lot of quiet weight.
The holidays are over, routines shift, and the world often expects us to “get back to normal.”

If this sounds familiar…
You might be feeling tired, unmotivated, or more emotional than you expected.
You might notice that stress, anxiety, or old patterns feel louder right now.

You’re not broken for this.
Many people notice that support is especially important after the holidays, not just during them.

At Four Wings Psychology, we want to gently remind you:
Support doesn’t pause because the calendar changed.
Care, connection, and space to talk are available when you’re ready- at your pace.

If January feels heavy, you don’t have to carry it alone.

01/09/2026

When everything feels like too much, it usually reflects how much you’ve been holding, not a lack of strength or effort.

A brief pause won’t solve everything.
But it can help your body remember that this moment is survivable.

This 2-minute reset is about creating a small pocket of steadiness. No fixing, no forcing, no doing it “right.”
Just a chance to soften the intensity, even slightly.

You can return to it anytime. Or not at all.
Both are okay.

01/07/2026

At Four Wings, we don’t believe you need a “fresh start.”

If you’ve ever felt pressure to reinvent yourself to deserve support, you’re not alone.
So much messaging suggests healing only happens after a reset: a new year, a new version of you, a clean slate.

At Four Wings, we see it differently.

You don’t need to erase what you’ve lived through.
You don’t need to become someone else.
You don’t need to start over to begin caring for yourself.

Growth often looks quieter than a fresh start.
It can mean staying with yourself, with curiosity, compassion, and steadiness, exactly where you are.

If this sounds familiar…
• There’s nothing wrong with you for feeling tired of “starting again.”
• Your story already belongs here.
• Support can meet you in the middle, not just at the beginning.

Support is available when you’re ready.

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01/05/2026

If January feels heavier than you expected it to, you’re not doing anything wrong.

After the momentum of the holidays, many people experience:
- Emotional letdown after weeks of buildup
- Pressure to “reset” or improve quickly
- Fatigue from social, financial, or family demands
- Less daylight and colder weather affecting mood and energy

Your nervous system doesn’t reset just because the calendar does.
It usually needs rest, steadiness, and gentleness before change feels possible.

If this resonates, try this:
- Lower expectations where you can
- Focus on small rhythms, not big resolutions
- Let January be a month of landing, not fixing

You’re allowed to move at a slower pace.
Support is available when you’re ready.

01/03/2026

We’re so happy to welcome Sarah Jennings to the Four Wings Psychology team!

Sarah offers individual therapy for adults and brings a friendly, compassionate, and non-judgmental approach to her work. She has experience in community mental health supporting women and gender-diverse clients with concerns related to trauma, interpersonal conflict, family estrangement, and substance use.

With training in CBT, DBT, mindfulness, and EFT, and a background in Nutrition Science, Sarah is especially interested in the connection between mind and body in healing and mental well-being.

Join us in wishing her a warm welcome!

12/31/2025

As the year comes to a close, many people feel pressure to evaluate themselves: what went well, what didn’t, what should have been different.
If this sounds familiar, you’re not alone.

At Four Wings Psychology, we invite a gentler approach to reflection. One grounded in curiosity, not criticism.

If you’re reflecting on 2025, you might try asking yourself:

What did I get through, even when it was hard?
What did I learn about myself?
Where did I show care, effort, or resilience - even in small ways?

Self-compassion doesn’t mean ignoring challenges. It means acknowledging them while remembering that you were doing the best you could with what you had at the time.

You don’t need to “fix” yourself before the new year begins. Growth can be quiet, slow, and still very meaningful.

12/26/2025

The post-holiday emotional crash is real.

If you notice a drop in energy, mood, or motivation after the holidays, you’re not imagining it.
After weeks of anticipation, connection, disruption to routine, and heightened expectations, the nervous system often needs time to recalibrate itself.

You might notice:

-Feeling flat or tearful without a clear reason
-Irritability or emotional sensitivity
-A sense of loneliness or “now what?”
-Difficulty getting back into routine

This isn’t a personal failure. It’s a very human response to transition.

A few gentle ways to support yourself:

-Re-establish small, predictable routines
-Lower expectations for productivity
-Spend time outdoors or in natural light
-Stay connected, even in low-key ways

12/25/2025

A holiday message from our team 🎄

As the 2025 comes to a close, all of us at Four Wings Psychology want to wish you a gentle, meaningful Christmas.

We know the holidays can hold a lot of emotions at once. Joy, grief, relief, loneliness, and hope can sometimes show up in the same day. However this season feels for you, it's okay to meet it exactly where you are.

We're deeply grateful to everyone who has trusted us with their stories this year. It's an honour to walk alongside our community as you grow, heal, and reconnect with yourselves and one another.

If this season brings rest, we hope you can enjoy it.
If it feels heavy, we hope you can offer yourself compassion.
If you're somewhere in between, that is welcome here too.

Wishing you warmth, care, and moments of peace as the year ends.
Our team is here when you're ready.

12/23/2025

The holidays can bring warmth and connection, and they can also bring pressure, grief, or exhaustion. Both can be true.

If this season feels tender, a few gentle reminders may help:

• You don’t have to say yes to every gathering
• Rest isn't something you need to earn
• It’s okay if your holidays look different this year
• Saying “no” can be a form of self-care

Try this:
Pause for a few slow breaths before responding to invitations. Check in with your body. Ask, “What do I need right now?” Even small moments of grounding - a walk, warm tea, quiet music - can help your nervous system settle.

You’re allowed to move through this season at your own pace. There’s no right way to feel.

This post is for general information and isn’t a substitute for therapy.

If this resonates, our team at Four Wings Psychology is here to support you in Ottawa and across Ontario, virtually.
You don’t have to go through this alone.

12/20/2025

So much of life asks us to move faster, do more, and keep pushing — even when we’re exhausted.

Therapy offers you something different.
It’s a space where there’s no rush to have the “right” answers, no pressure to fix everything all at once.

In therapy, slowing down can look like:
-pausing to notice what you’re actually feeling, not just what you’re doing
-saying out loud things you’ve been carrying quietly
-making room for reflection, curiosity, and self-compassion

When we slow down, we often begin to hear ourselves more clearly.

What's your body trying to tell you?

12/17/2025

Understanding mood changes in winter

As the days get shorter and the light fades earlier, it’s very common to notice changes in mood, energy, or motivation. For many people, winter can bring more fatigue, lower mood, or a desire to withdraw. That doesn’t mean there’s something “wrong” with you.

Winter mood changes are influenced by things like:

-Less natural sunlight
-Disrupted sleep rhythms
-Fewer opportunities for movement and connection
-A slower, quieter season overall

If this sounds familiar, you’re not alone. These changes are a human response to shifts in our environment, not a personal failure.

Try this:

-Notice your energy without judging it
-Build in gentle routines that support light, movement, and rest
-Stay connected, even in small ways

Address

117 Centrepointe Drive
Toronto, 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

https://www.fourwingspsychology.ca/

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