Switzer Counselling & Psychotherapy Associates

Switzer Counselling & Psychotherapy Associates We provide expert counselling, Psychotherapy, & Psychological Services at our friendly offices.

Contact us: info@switzercounselling.ca 905.598.1859

Locations:
116 Guelph Street, Georgetown, Ontario L7G 4A3
522 Postridge Drive, Oakville, Ontario L6H 7T2

October is Pregnancy and Infant Loss Awareness Month.A time to remember the little ones who never got to grow up,and to ...
10/16/2025

October is Pregnancy and Infant Loss Awareness Month.

A time to remember the little ones who never got to grow up,
and to hold space for the families who carry their memory every single day 💗💙

To the mothers, fathers, and families who have experienced miscarriage, stillbirth, or infant loss —
your grief is valid, your love is endless, and your babies are never forgotten.

You are not alone.
You are seen.
You are held.

Let’s break the silence. Let’s honor the lives, however brief.
And let’s support one another with compassion and care.

We see you, we hold space for you, we are with you. 🤍

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


🌿 World Mental Health Day — October 10 🌿Today is a global reminder that mental health matters just as much as physical h...
10/10/2025

🌿 World Mental Health Day — October 10 🌿

Today is a global reminder that mental health matters just as much as physical health.

This year’s theme encourages us to prioritize mental health as a universal human right — because everyone deserves access to care, compassion, and understanding.

Whether it’s reaching out for support, checking in on someone you care about, or taking a moment to breathe and reconnect with yourself — every small act matters.💚

Let’s continue breaking the stigma and building a world where emotional well-being is seen, supported, and valued.

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


Shame is a hidden weight we carry, whispering that we’re not enough, that we don’t belong, or that if others truly knew ...
09/29/2025

Shame is a hidden weight we carry, whispering that we’re not enough, that we don’t belong, or that if others truly knew us, they’d turn away.

Unlike guilt, which says “I did something bad,” shame says “I am bad,” merging into our very sense of self. It grows in silence, fed by secrecy and self-criticism, but begins to loosen when brought into the light of compassion, empathy, and safe connection.

Shame tells us we are unworthy; compassion reminds us we are human. When we meet our shame with gentleness—holding ourselves as we would a hurting friend—its grip softens.

Healing begins not by pushing shame away, but by allowing compassion to sit beside it.

It is difficult to do it alone. At times we do not have the skills nor resources to work with our shame. It can feel scary, not confidential and unfamiliar.

A trained therapist can help you work through it from a compassionate lens and sit beside you. We welcome you as you are. At Switzer Counselling our therapists use emotion-focused therapy, Internal Family Systems, attachment and interpersonal psychotherapy to hold space and empathy for you as you safely navigate shame in sessions.

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


Ever notice your emotions pull you out of the moment? Grounding techniques can bring you back into the present moment; h...
09/29/2025

Ever notice your emotions pull you out of the moment?

Grounding techniques can bring you back into the present moment; helping your mind and body reconnect with safety and calm. Using your senses, your breath, or your body to reconnect with the here and now. It helps us return to our window of tolerance.

It’s not about pushing feelings away, but about creating enough calm to move through them with steadiness. Grounding is all about shifting your focus from distressing emotions or thoughts, back into the here and now. It reminds you that you are safe, your feelings are valid, and you can ride the wave of discomfort without being swept away.

Each slide shares a simple grounding technique you can try anytime, anywhere. 🧘‍♀️🌱
🌟 Save this post for later, and let us know which technique resonates most with you in the comments!

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


💡Building your capacity to mentalize is a powerful way to develop a better understanding of yourself and others💡While we...
09/04/2025

💡Building your capacity to mentalize is a powerful way to develop a better understanding of yourself and others💡

While we know what mentalization looks like, it may also be helpful to identify what it does not look like 🙅

Being aware of the 3 non mentalizing modes can help you recognize when you/others are stuck and need help shifting out of it 🙋

🙈🙉🙊 Pretend Mode - One disconnects inner reality from outer reality, often to avoid becoming aware of and reflecting on how our motivations, intentions, feelings and beliefs impact outside reality.

For example: "I don't understand why everyone was offended by what I said. I don't think its a big deal, I'm fine and I really don't want to talk about this anymore." 🫣

🤬🟰😡 Psychic Equivalence - One believes inner reality, states, beliefs, emotions, are indeed indisputable facts in outer reality.

For example: "I don't think anyone is giving me a chance because I know they already hate me and think I am stupid. Whats the point of trying if this is always how its going to be” 😤

🤸Teleological Mode - One's inner reality is avoided by lack of reflection, and expressed through actions for a quick fix or distraction.

For example: When a person begins to feel anxious while relaxing, they immediately start cleaning the room or scrolling on their phone. Maybe expecting others to clean to help fix the problem 😵‍💫

See if you can notice this in yourself or others. Which ones do you get stuck in the most? Are there moments where non mentalizing is adaptive?🧐

Let us know in the comments below👇

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


🧠 A holistic approach to ADHD by Dr. Gabor Maté. 🧠In therapy, we focus not just on managing symptoms but healing the roo...
09/03/2025

🧠 A holistic approach to ADHD by Dr. Gabor Maté. 🧠

In therapy, we focus not just on managing symptoms but healing the root causes — addressing emotional needs, attachment wounds, and stress regulation ❤️‍🩹

This allows for long term and long lasting change,

The first step is deepening our knowledge of ADHD - 🧬 + 🧑‍🧑‍🧒

This means understanding how both genetics and early life experiences influence our brain and executive functioning 🌱

ADHD can present differently for everyone, some symptoms may be disruptive, others may be helpful. It is a complex disorder that does not have a one size fits all solution 🧩

If you or a loved one have ADHD, know you’re not alone, and help is available that honours the whole story 🤝

If you'd like to learn more about Dr. Maté's approach to ADHD and mental health, consider his book
📚Scattered Minds: The Origins and Healing of Attention Deficit Disorder.

More in the mood for a podcast?
🎙️ Tune in to Dr. Gabor's appearance on Episode 44 of the 'Hasan Minhaj Doesn't Know' podcast!

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca



🎒✨ Back to School: Mind First, Then the Books ✨🎒Whether you’re a student, a parent, or an educator — this time of year b...
09/02/2025

🎒✨ Back to School: Mind First, Then the Books ✨🎒

Whether you’re a student, a parent, or an educator — this time of year brings excitement and stress. 📚😰

➡️ New routines
➡️ Academic pressure
➡️ Social dynamics
➡️ Change + uncertainty

Mental health matters just as much as school supplies.

💡 Tips for a healthier return to school:
🕰️ Establish a routine early — your brain loves predictability.
💬 Talk about feelings — nerves, excitement, dread — it’s all valid.
🚶‍♀️ Movement + breaks — regulate the body, calm the mind.
🧘 Practice self-compassion — perfection isn't the goal.
🤝 Ask for help — whether it's a school counselor or a therapist, you're not alone.
🎓 Growth happens both inside and outside the classroom. Let’s make mental wellness part of the curriculum.

Most importantly, be consistent and go slow. There are lots of emotions and changes happening. We want to stay grounded as we navigate the transition.

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


Do you mentalize?🧠Mentalization involves becoming curious and non judgemental about your intentional mental states as we...
09/02/2025

Do you mentalize?🧠

Mentalization involves becoming curious and non judgemental about your intentional mental states as well as those of others.🧐

Mentalizing helps us become aware of our own and others’ intentions, motivations, emotions, and thoughts about ourselves.💡

Mentalizing is essential to the psychotherapy process, as it helps you make sense of your actions/emotions and equips you with skills to reflect on the minds of others that is necessary for healthy relationships. 🛋️

It looks like:
💭Being genuinely curious about others
💭Understanding and taking responsibility for how your emotions impact yourself and others
💭Ability to explain how our history and development impacts our sense of self and model of others
💭Accepting that everyone has a different perspective even if you have a shared experience
💭Having a trusting attitude towards others during conflict, holding some capacity for forgiveness
💭Recognizing your limits, not centering yourself as the expert, being open to others’ reality. This requires a playful and humble approach when collaborating with another

We cannot mentalize all the time but we can practice and make a conscious effort to be more effective at it.  🤸

In what ways do you mentalize?

🪷Let us know in the comments below🪷

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca

     
  

Do you mentalize?🧠Mentalization involves becoming curious and non judgemental about your intentional mental states as we...
09/02/2025

Do you mentalize?🧠

Mentalization involves becoming curious and non judgemental about your intentional mental states as well as those of others.🧐

Mentalizing helps us become aware of our own and others' intentions, motivations, emotions, and thoughts about ourselves.💡

Mentalizing is essential to the psychotherapy process, as it helps you make sense of your actions/emotions and equips you with skills to reflect on the minds of others that is necessary for healthy relationships. 🛋️

It looks like:
💭Being genuinely curious about others
💭Understanding and taking responsibility for how your emotions impact yourself and others
💭Ability to explain how our history and development impacts our sense of self and model of others
💭Accepting that everyone has a different perspective even if you have a shared experience
💭Having a trusting attitude towards others during conflict, holding some capacity for forgiveness
💭Recognizing your limits, not centering yourself as the expert, being open to others’ reality. This requires a playful and humble approach when collaborating with another

We cannot mentalize all the time but we can practice and make a conscious effort to be more effective at it. 🤸

In what ways do you mentalize?

🪷Let us know in the comments below🪷

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


Self-compassion means treating yourself with the same kindness you'd offer a friend. 💛It helps us respond to pain with c...
08/15/2025

Self-compassion means treating yourself with the same kindness you'd offer a friend. 💛

It helps us respond to pain with care instead of criticism and can set the stage for healing. We don’t grow by shaming ourselves, we grow by supporting ourselves.

Based on the work of Dr. Kristin Neff, self-compassion has 3 key parts:

🧍‍♀️Self-Kindness – speaking to yourself with care

🤝 Common Humanity – remembering you're not alone

🧘 Mindfulness – noticing your pain without judgment

These practices can help lower anxiety, build emotional resilience, and deepen self-worth.

If it is hard to do alone, Dr. Neff has many guided meditations and exercises on her website to help you get started: self-compassion.org 🔗

You may also want to explore this with a therapist, sometimes harnessing compassion can feel unfamiliar and uncomfortable. It is important to do it safely, at your own pace and with the help of professional 🛋️

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


🌀 1. Choose or Create a Kid-Friendly Emotion WheelLook for one with:• Bright colours• Simple drawings or emojis for each...
08/15/2025

🌀 1. Choose or Create a Kid-Friendly Emotion Wheel
Look for one with:
• Bright colours
• Simple drawings or emojis for each emotion
• Common emotions like happy, sad, angry, scared, excited, tired
(You can print one or draw your own together as a fun activity!)

🧠 2. Explain What It Is (Briefly)
Say something like:
"This is a feelings wheel! It helps us figure out what we’re feeling inside. Sometimes we feel more than one thing, and that’s okay!"

🗣 3. Use It During Calm Moments
Pick a quiet time to explore the wheel together:
• "Can you show me which face you feel like today?"
• "What colour looks like your feeling right now?"

Encourage pointing, describing, or acting out the emotion.

🎭 4. Role Play or Tell Stories
Make up short stories or act out emotions with toys:
• “Teddy is feeling ____. What should we do to help him?”
• "How do we know Teddy is sad? What helps him feel better?"
This teaches empathy and emotional vocabulary.

🌦 5. Use It When Big Feelings Happen
Once they’re familiar with the wheel:
• Gently offer it during emotional moments (e.g., a tantrum, frustration)
• "Want to find your feeling on the wheel together?"

**The goal isn't to fix the emotion but to help them name and express it**

🔁 6. Make It a Routine
Try checking in:
• After preschool/daycare
• During bedtime wind-down
• When transitioning between activities

❤ Tips
• Try to validate their feelings before offering a correction/boundary: “It’s okay to feel angry. Let’s figure out what’s going on.”
• Use simple language and mirror their words. Take your time, go slow.
• Let them create their own version of the wheel over time and keep updating it.

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


“For all of us, the person we love most in the world, the one who can send us soaring joyfully into space, is also the p...
08/14/2025

“For all of us, the person we love most in the world, the one who can send us soaring joyfully into space, is also the person who can send us crashing back to earth.

All it takes is a slight turning away of the head or a flip, careless remark. There is no closeness without this sensitivity. If our connection with our mate is safe and strong, we can deal with these moments of sensitivity.

Indeed, we can use them to bring our partner even closer. But when we don’t feel safe and connected, these moments are like a spark in a tinder forest. They set fire to the whole relationship” - Dr. Sue Johnson, Hold Me Tight (2008)💕

What it is like reading Dr. Johnson's words? Notice what comes up in our body as we talk about love, disconnect and repair. There is no right answer, you may feel anxious, detachment, warmth, joy or even sadness. Whatever it may be, it can be helpful and important to explore and honour in therapy. 🥰

Our wonderful, knowledgeable and warm couples therapists can help you navigate difficult parts in your relationship and move towards reconnection and repair.

📧Email - info@switzercounselling.ca
📞Phone - 905.598.1859
📍Website - switzercounselling.ca


Address

116 Guelph Street, Unit 4
Georgetown, ON
L7G4A3

Opening Hours

Monday 10am - 7pm
Tuesday 10am - 7pm
Wednesday 10am - 8pm
Thursday 10am - 7pm
Friday 10am - 6pm

Telephone

+19055981859

Website

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