Jenna McGonegal Therapy

01/29/2026

I’m often asked what people actually notice after Accelerated Resolution Therapy (ART).

Beyond symptom relief, many clients describe feeling less reactive, sleeping more easily, and moving through daily life with more calm and self-compassion. This post explores some of the subtle (and sometimes surprising) shifts that can happen after ART.

If you’re curious whether ART might be a good fit for you, you can read more here:

Accelerated Resolution Therapy (ART) often leads to changes that surprise clients — not just in how they feel, but in how they move through daily life. From better sleep to fewer triggers and more self-compassion, this post explores the subtle shifts people commonly notice after ART.

01/01/2026

I love the feeling of a fresh start, but I’m not a fan of the pressure that comes with New Year’s resolutions that tell us we need to 'fix' ourselves or completely change who we are.

So many goals this time of year are driven by perfectionism and “shoulds,” and instead of bringing fulfillment, they often lead to burnout, disappointment, or shame when we can’t keep up.

This year, I’m trying something different: focusing on a couple of core values—presence and connection—and making small, meaningful shifts that help my life align more closely with what actually matters to me.

I wrote a blog post about this: how living out of alignment with our values fuels burnout, why we lose touch with them, and how to reconnect in a more sustainable way. If this feels relevant to you, I’d love for you to read it here:

Burnout isn’t just about doing too much - it’s often about living out of alignment with your values. Learn how reconnecting with what matters can help you recover and feel fulfilled again.

11/04/2025

This month’s blog explores a common theme I see in therapy: how perfectionism forms as protection — from chaos, rejection, or painful emotions — and how it often leads to burnout later in life.

Here’s a short excerpt:
“Perfectionism isn’t a personality trait — it’s a protective pattern that once kept you safe [...] protecting you from criticism, chaos, or rejection. It worked hard to keep you in control, to help you succeed, and to prevent the painful emotions or experiences you once couldn’t handle [...] Healing begins when you can meet this part of yourself with compassion instead of criticism.

Read the full post on my blog!

Learn how perfectionism develops as protection and how therapy can help you heal burnout, find balance, and reconnect with yourself.

11/03/2025

https://www.instagram.com/reel/DQnBt2aic_U/?utm_source=ig_web_copy_link

10/27/2025

Ever look back on your week and realize you spent it taking care of everyone but yourself?

Being “the easy one” and keeping the peace might make things smoother for everyone else — but it’s exhausting when it means your own needs never get met. Over time, that people-pleasing pattern can lead to burnout, resentment, and losing touch with who you are.

Therapy can help you unlearn the belief that saying “no” or disappointing others makes you unsafe — and teach your nervous system that your needs matter too

✨ Ready to start breaking the people-pleasing cycle? Book a free intro call with an Ontario-based anxiety therapist at www.jennamcgonegal.com

https://www.instagram.com/reel/DQUdEUWCX3s/?utm_source=ig_web_copy_link&igsh=MWVveTZzeHplbnA2OQ==

10/18/2025

Struggling with exhaustion and overwhelm? Learn 5 early signs of burnout and steps to recover on my blog!

Struggling with exhaustion and overwhelm? Learn 5 early signs of burnout and how to recover — from an anxiety therapist in Guelph who helps burnt out overachievers and people-pleasers restore balance and joy.

03/09/2024

Are you:
☑️ feeling constantly tired, even after a full nights rest?
☑️ missing that ‘get up and go’ you used to have?
☑️ drowning in an endless to-do list that seems to grow every day?
☑️ feeling unfulfilled and cynical, like every day’s the same day on repeat?

The bad news: you’re probably burnt the heck out, my friend.
The good news: there are things you can do, right away, to turn that stress dial down and get a little balance back in your life.

My FREE Banish Burnout Guide is a great place to start. Inside you’ll find practical steps you can take, right now, to reclaim more peace and enjoyment in your life.

Click the link to download now!

In this free guide, find 7 strategies to manage stress, beat burnout, and reclaim balance in your life.

02/05/2024

At the root of anxious attachment is a caregiver who didn’t consistently meet your needs, or pushed a lot of emotional and physical closeness to satisfy their own needs rather than yours. These early relationships form a ‘blueprint’ through which we approach relationships as we get older. We begin to repeat the old familiar dynamics developed in childhood with new attachment figures - often our partners but this could also be friends and other family members.

As children, you rely on your caregivers for your survival. So if your parent’s love and validation was unpredictable growing up, it makes sense that you’d be on high alert for signs that your partner is mad at you later in life. If your parent was intrusive and had strong emotional reactions to your attempts at boundaries, it makes sense that you would tend towards people pleasing in other relationships.

Some of these signs might resonate with you while others might not. You can think of attachment as a spectrum with secure on one end and insecure on the other. You also might find that you’re quite anxious in certain relationships but more secure in others.

Understanding your attachment style isn’t about parent blaming or assigning a label to yourself, it’s about awareness. When you’re aware of your relationship tendencies, how they developed to protect you, and how they no longer serve you, you’ll be better able to change them. And that’s the great news - your attachment style isn’t fixed and CAN change with knowledge and effort.

Interested in how to heal your anxious attachment? Follow me for more!

01/22/2024

If you don’t give your emotions space, they will make space.

Feelings of anxiety, sadness, guilt, and anger are seriously unpleasant, and we’ve all tried to stuff these feelings away in the hopes they just *go away*. And with some major distracting or numbing, they might actually seem to go away… for a while. But pushing those feelings down is a lot like holding a ball under water. It takes A TON of energy, (energy that could be better spent on living your life and being present), and sooner or later, you have to let go, and those feelings come shooting back to the surface with much more intensity.

If you chronically avoid, suppress, distract from, or numb difficult feelings, it’s not your fault. Somewhere along the line, you were likely taught that it’s not safe to express certain emotions, or you weren’t shown how to feel your feelings without getting completely overwhelmed by them.

But this vicious cycle of resisting your emotions contributes to a whole host of mental and physical challenges - from anxiety and depression, to chronic pain and higher rates of cancer. It can also make us feel detached and disconnected from ourselves and the people we love.

It’s through learning to make room and actually ‘feel our feelings’, without resisting them or getting overly attached to them, that we find our peace.

Counselling provides you with a supportive space where you can learn to notice, name, listen to, and experience your emotions without getting consumed by them. Through repeated experiences of safely opening up to your emotions, your mind and body learns that feelings - all feelings - are safe to feel.

Want to learn more? Click the link in my bio to book a free consultation 📲

01/10/2024

Feeling more irritable, tense, and worried lately? These 5 could be making your anxiety worse!

If you notice that you’re spending more time scrolling on TikTok, checking (and rechecking) for reassurance, or being sedentary, making shifts in these areas could be a good place to start. Treat yourself with compassion when you go about this, as old familiar habits can be hard to break.

I also recognize that cutting back on coffee might seem more tangible than learning to feel your feelings. Some of these changes are easier to make independently, while others may benefit from the guidance of a supportive therapist. Start small, and make manageable tweaks where you can!

Want support with anxiety coping? Click the link in my bio to book with me and see how therapy can help!

01/09/2024

Looking to set new goals and habits that actually stick this year? Check out my blog post on 4 concrete strategies to set goals the right way!

2024 is here! And with it, an endless stream of ‘New Year, New Me’ posts. But all cliches aside, the new year can be an amazing time to pause, reflect, and plan for the year ahead. The ending of a year represents a fresh start, a blank slate, which can boost our resolve to make positive changes ...

01/01/2024

The new year represents a blank slate for many - it can be a great time to reflect backwards and set intentions for the year ahead. For others, the new year represents a time of overwhelm, burnout, and intense pressure to have it ‘all together’.

Remember that January 1st is an arbitrary date and it’s okay if you didn’t accomplish every goal you set for yourself in 2023 by this specific day. Learning to slow down, treat yourself with kindness, and get through one day at a time are huge accomplishments in themselves.

So if you find yourself filled with motivation and excitement for 2024 today, give these journaling prompts a go! If not, give yourself grace and save this post for later.

Wishing everyone a peaceful and balanced 2024 💖

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