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

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.

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

12/16/2025

Announcing our Office GOAT for November 🐐

This month, we’re celebrating Sacha Hogan, Registered Social Worker, as our Four Wings Psychology Office GOAT.

Sacha is always described as kind, approachable, and deeply thoughtful in her work. She brings a unique and valuable set of clinical skills to the clinic, and shares them with generosity and care. Whether she’s connecting with clients or collaborating with colleagues, Sacha creates a sense of ease and safety that others genuinely appreciate.

Her presence makes it easier to ask questions, to reflect, and to feel supported - and that matters. We’re so grateful for the way she shows up for both her clients and our team.

Thank you, Sacha, for the care, skill, and warmth you bring to Four Wings. We’re lucky to have you. 💛

12/15/2025

Grief can feel different at different times.

12/15/2025

The holidays can bring closeness as well as stress. Changes in routines, family expectations, finances, and travel can make communication feel harder than usual.

If this sounds familiar, you're not alone.

During busy or emotionally loaded seasons, couples often slip into reacting rather than connecting. Small misunderstandings can feel bigger when everyone is tired or overwhelmed.

A few gentle reminders that can help:
• Pause before responding, especially during charged moments
• Share needs clearly instead of hoping your partner will guess
• Check in about expectations around time, family, and traditions
• Remember you're on the same team, even when you disagree

This season doesn't have to be perfect to be meaningful. Slowing down and communicating with care can make space for more understanding.

12/12/2025

It's unsettling to notice your teen pulling back: spending more time alone, feeling quieter, or seeming harder to reach. Winter can naturally bring shifts in energy, mood, and motivation, and many teens experience these changes more intensely than adults.

If this sounds familiar, here are a few gentle places to start:

• Check in with curiosity, not pressure: “How have you been feeling lately?”
• Notice small changes early rather than waiting for a big concern.
• Offer warmth and consistency even when they seem distant.
• Remind them that their feelings make sense in the context of shorter days and heavier workloads.

This post is for general information and isn’t a substitute for therapy.
If you’re ever worried about your teen’s safety, please reach out for immediate support, for example, Su***de Crisis Hotline (call or text 9-8-8).
You don’t have to navigate this alone. Our team at Four Wings Psychology is here to help.

12/10/2025

When December Feels Heavy

For many people, December brings both light and a dull ache. If you’re grieving or feeling lonely at this time of year, it doesn’t mean you’re doing anything wrong. It just means you’re human, carrying something sore through a season that often expects joy.

Grief can soften and intensify in waves. Loneliness can show up even when you’re surrounded by others. If this sounds familiar, here are a few gentle reminders:

• You’re allowed to go at your own pace.
• Small moments of comfort still count.
• It’s okay to set boundaries around gatherings or traditions.
• You don’t have to pretend you’re “fine.”

12/08/2025

Gatherings can bring connection, but they can also tax our emotional capacity.
If you’re heading into a busy season, it’s okay to protect your time and energy.

Try this:
• Name what you need before you go: rest, space, support, or a shorter stay.
• Communicate gently and clearly, without over-explaining.
• Have an exit plan so you can leave when you feel done.
• Give yourself permission to pause: a few minutes of quiet can make a difference.

Boundaries aren’t walls; they’re ways of caring for yourself so you can show up in your best way.

12/05/2025

Meet Angelica Kibets, a Registered Psychotherapist who brings warmth, curiosity, and a collaborative spirit to her work with teens (14+) and adults. Angelica is committed to creating a welcoming, non-judgmental space where clients can explore their experiences at a pace that feels right for them.

Her approach is holistic and tailored to her clients, drawing from EFT, CBT, Motivational Interviewing, mindfulness practices, and stress-management strategies. She supports clients navigating depression, anxiety, addiction, relational challenges, life transitions, stress, and trauma-related symptoms. Grounded in trauma-informed and attachment-based principles, Angelica believes healing is best achieved in the context of a strong therapeutic partnership.

Outside the therapy room, Angelica enjoys Pilates, dance and circus arts, movies, gaming, and travelling.

12/03/2025

The holiday season can bring moments of connection and warmth - and it can also bring stress, overstimulation, and emotional complexity. If you’ve noticed your body feeling tense, tired, or “on edge,” you’re not alone. Our nervous systems work harder during times of change, even when those changes are positive.

This carousel offers small, supportive ways to help your system settle: longer exhales, naming what you’re feeling, taking sensory breaks, and softening expectations. Sometimes the kindest thing we can do is choose what feels manageable.

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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