Sondra the Therapist Doula

10/13/2025

Important information for everyone

I work with parents and kids all week, many with ADHD diagnoses (for the kids, parents, or both).

And one thing that comes up again and again is how this invisible difference shows up in the everyday stuff.

The things that look “easy” for everyone else…
can feel so f’ing hard.

Getting out the door on time.
Remembering forms.
Keeping up with the little things (the 9 million little things!)

This post shares a few of those invisible challenges we’ve been talking about lately.

💬 What do you identify with most?
If ADHD is part of your family , what are some of the ways it makes daily life feel a little heavier (even when no one else can see it)?

10/10/2025

Your mental health is not a project — it’s a practice.

Tend to it gently, often, and without apology.

10/01/2025

As the seasons shift from summer to fall, our moods and energy often shift too. The shorter days, cooler air, and changes in routine can bring comfort for some and heaviness for others. If you’ve noticed yourself feeling a little “off,” you’re not alone.

Fall can stir up…
☀️ lower energy from less sunlight
💭 feelings of loss as summer fades
📚 stress from busier schedules
🌙 dips in mood or motivation

Here are a few gentle ways to support yourself:

✨ soak up natural light when you can
✨ build cozy, grounding routines
✨ move your body in ways that feel good
✨ nourish with warm, seasonal foods
✨ stay connected with people who lift you up

This season is an invitation to slow down, reflect, and care for yourself in small, meaningful ways. Be gentle—you don’t need to do it all.

🤎 What’s one little ritual or comfort that helps you feel supported in the fall?

09/13/2025

✨ Nostalgia is such a tender visitor. ✨

Sometimes it shows up as joy—reminding us of laughter, milestones, and the people who shaped us. Other times, it carries grief—reminding us of what has changed, what we’ve lost, or what can’t be lived again.

Both truths can exist at once. It’s okay if nostalgia feels bittersweet.

When it arises:
🌿 Pause and breathe—notice the feelings without rushing them away.
🌿 Hold compassion for the part of you that misses what once was.
🌿 Carry forward the warmth, lessons, or connection those memories still hold.

Nostalgia doesn’t ask us to return—it invites us to honor our story and bring its richness into the present. 💛

09/05/2025

As the air turns crisp and the days shorten, I’m reminded how quickly time moves. Seasons shift almost in the blink of an eye, and with them, so do we.

Fall invites us to pause, connect, and really be in the moment. Whether that’s sharing a warm drink with someone you love, stepping outside to notice the leaves changing, or reaching out to a friend you’ve been meaning to call—it’s these small acts of connection that root us as life moves forward.

This season, I’m holding onto presence and gratitude. Let’s remind ourselves that even though time feels fast, we have the power to slow down and savour what matters most.

✨ What’s one way you’re choosing to embrace this season of change?

08/24/2025

🌿 The Importance of Rest 🌿

Rest is more than just sleep. It’s the pause that lets us breathe, reset, and return to our lives with more clarity and care. In a world that praises hustle, giving ourselves permission to slow down is an act of courage and compassion.

✨ Here are 3 ways to engage in true rest beyond sleep:

1️⃣ Digital Boundaries – Try unplugging from screens for a while. A break from constant notifications gives your mind space to quiet down.

2️⃣ Gentle Movement – Rest doesn’t always mean stillness. Walking in nature, stretching, or slow yoga can bring deep renewal.

3️⃣ Soulful Pause – Engage in something that nourishes you: journaling, listening to music, sipping tea, or simply sitting in silence.

💛 Rest—it’s a way of honouring your body and spirit. You deserve it.

08/17/2025

✨Play isn’t just for kids—it’s for all of us.✨

When children play, they explore, process feelings, and build resilience. The same is true for adults. Whether it’s a board game, painting, dancing in the kitchen, or building something with your hands—play gives our minds a break, helps us connect with others, and reminds us what joy feels like.

Play is therapy in motion. It lowers stress, nurtures creativity, and strengthens our capacity to cope with life’s challenges.

🌿 Give yourself permission to play. It’s not “wasting time”—it’s caring for your mental health.

05/24/2025

You don’t have to have it all together to be worthy of grace—especially your own.

Whether you're navigating work, school, healing, or just getting through the week, give yourself permission to be human. You’re doing the best you can, and that’s enough.

Here are a few reminders that help me show myself grace on the harder days:

1. Pause before spiraling.
Catch that critical voice and ask: Would I say this to a friend?

2. Normalize the messy.
Progress doesn’t always look linear or polished. Growth can be quiet, slow, and still valid.

3. Rest is productive.
You are not lazy for needing a break. Rest is repair.

4. Celebrate small wins.
Getting out of bed, sending that email, eating something nourishing—it all counts.

5. You don’t need to earn kindness.
You’re worthy of compassion just by being here.

Be gentle with yourself today. That’s not weakness—it’s strength.

04/28/2025

Therapy is so much more than just talking.
It’s art.
It’s movement.
It’s exploration.
It’s unveiling.
It’s discovery.
It’s the quiet moments between words, the emotions that live in the body, the stories we tell without speaking.
Healing doesn’t always come in sentences — sometimes it comes through a brushstroke, a breath, a tear, or a breakthrough you can feel before you can name.
This work is deep, creative, and alive. And every journey is beautifully unique.

04/27/2025

After a lot of hard work, late nights, and deep personal growth, I'm so excited to finally share that I’ve officially graduated with my Master’s in Counselling Psychology!

This marks a huge new chapter — I’m relaunching my psychotherapy practice with even more passion, knowledge, and heart.

I’ll continue to offer both psychotherapist support and doula support, because I truly believe in meeting people wherever they are in their journeys — whether that’s welcoming new life into the world, navigating life transitions, healing, or growing.

Thank you to everyone who’s walked alongside me in this season of learning and becoming. I’m so excited for what’s ahead and to keep doing this work that means so much to me.

More details are coming soon!

11/02/2024

Great info from the fab Evidence Based Birth and "What was the ARRIVE trial, and how has it impacted the way that health care providers discuss and recommend elective induction? Does the evidence truly support elective induction at 39 weeks? What are the benefits and risks of elective induction at 39 weeks? What are the alternatives to elective induction at 39 weeks?" (Added: more about induction here too: What does the evidence say about induction of labour? how might induction impact the delicate hormonal physiology of birth for mother and baby? What are the experiences of induction for birthing women and families? A bunch of fab speakers including myself in this free webinar series. Please share! http://inductionequation.com/sabu )

Rebecca Dekker PhD, RN Evidence on: The ARRIVE Trial and Elective Induction at 39 Weeks Written by Rebecca Dekker, PhD, RN, and Morgan Richardson Cayama, MPH, PhD Candidate, and published on October 30, 2024. Please read our Disclaimer and Terms of Use. For a full length printer-friendly PDF, become...

09/07/2024