Sondra the Therapist Doula

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

05/01/2024

Perinatal mental illness is one of the most common complications of pregnancy. It is heterogeneous in its clinical presentation and manifestation, with variable severity that typically includes mood (e.g., depression) and anxiety disorders, but can also include more severe illnesses such as postpartum psychosis.

In 2019, Statistics Canada reported that perinatal mental illness is one of the most common complications of pregnancy.

In 2019, Statistics Canada reported that almost one-quarter (23%) of mothers in Canada who recently gave birth reported feelings consistent with either postpartum depression or an anxiety disorder.

The COVID-19 pandemic led to increased levels of anxiety and stress in the perinatal population worldwide; Canadian data suggests a doubling of depression scores.

Perinatal mood disorders affect the entire family.Caring for mothers is a positive intervention for long-term social development.

05/01/2024

Today is World Perinatal Mental Health Day!
20% of people will experience anxiety, depression or psychosis during pregnancy or in the postpartum, making this the number one health issue associated with having a baby.

Having a circle of support can help, but sometimes, even with everything in place, mental health issues can come up. Reach out to your midwife, doctor/NP, or therapist for help.

04/09/2024

The hardest part of pregnancy and parenting is navigating others' opinions and advice.

Take what works.

Leave the rest.

In a world where you can offer advice or support. Do the laundry, wash the dishes, make a meal.

Leave the advice behind.

04/04/2024

Birth is a wild ride.

Brining personal items into the birth space can help you feel more grounded and connected. Your favorite pillow, a comfort item, music that you love.

Sometimes, it doesn't end exactly how we expect it to. Sometimes, we have to adapt.

Having these items close by can make a big difference in making the space feel more like home.

What did you bring to your birth?