http://www.lisakoolecounselling.com/

Lisa Koole Counselling, Guelph, ON (2025)

08/19/2025

In personal growth, it’s easy to let the inner critic take over.
 “If I could just fix this—lose the weight, stop the habit, get it right—then I’d be okay.”
But the truth is, without self-compassion, we only reinforce the wound. Turning to food to cope isn’t the problem. It’s the judgment and shame that deepen the cycle.

Try this instead: ✨ Pause. ✨ Acknowledge the difficulty: “Of course this is hard.” ✨ Ask: “How can I support myself right now?”

Self-compassion doesn’t keep you stuck. It’s what allows you to move forward with care, not criticism.

05/23/2025

There’s a lot of talk about nervous system regulation…and for good reason.

But here's the truth we don’t talk about enough, your nervous system doesn’t need to be perfectly balanced all the time. Life isn’t predictable. It ebbs and flows, and so do we.

What matters more than staying “regulated” is learning how to respond when you’re not.

Resilience is the skill of coming back to center, not living there 24/7.
It’s the ability to notice when you’re overwhelmed, pause, and give yourself what you need; whether that’s stillness, movement, connection, or rest.

Flexibility is the goal, not perfection.

Self-trust is the foundation, not control.

Being human means sometimes being dysregulated and knowing how to find your way back.
Let’s reframe regulation not as a constant state, but as a skill we practice in relationship with ourselves and the world around us.

05/07/2025

Many of the women I work with in therapy are carrying a lot, quietly, and with so much care.

They’re supporting aging parents through new health concerns.
Managing careers they’ve worked hard to build.
Caring for partners and children who depend on them.
And in the midst of it all, they often feel exhausted.
There’s a deep sense of guilt for not being able to do more, even when they’re already stretched thin.

They keep going, but it comes at a cost; emotionally, mentally, and physically.
Often, they’ve spent so long caring for others that tuning into their own needs feels unfamiliar, even uncomfortable.

If any of this resonates, you’re not alone.

Therapy can offer a space to gently unpack the pressure, reconnect with your own needs, and find steadier ground. Not to “fix” everything, but to help you feel more like yourself again.

You’re allowed to have support too.

In-person therapy in Guelph | Virtual across Ontario

Let’s talk - you don’t have to carry it all alone.

05/05/2025

Are you running on empty?

When we feel depleted, it’s more than just physical exhaustion, it’s a disconnect from what we need to feel nourished, grounded and emotionally whole.

Therapy can be a bridge from surviving to feeling restored.

Ask yourself:
Where do I spend most of my emotional energy?
What feelings am I carrying every day?
What would it look like to feel more grounded, hopeful and steady?

It starts by noticing.
Then we shift.

Book a free consult through the link in my bio.

04/28/2025

Lately, I've been reflecting on how often we expect change to mean getting rid of old thoughts, when healing comes from building a better relationship with them.

Change doesn’t require us to erase the stories we carry; it asks us to relate to them differently.

The thoughts, doubts, and old narratives we tell ourselves will still show up, even as we work toward growth. They’re part of being human.

Real change happens when we learn to meet those parts of ourselves with kindness and compassion, instead of judgment or avoidance.

When we can ask:
What do I need right now to feel supported?
How can I take care of myself as I move forward?

By acknowledging and supporting these parts of ourselves, we create space to move toward our goals with more ease and trust.
Self-compassion isn’t a barrier to change - it’s one of the most important tools for lasting growth.

04/15/2025

One of my goals as a therapist is to help clients become their own therapist.

Yes, therapy is a space to talk, feel safe, and be deeply heard—but it's also a space to grow, build skills, and move forward.

I often hear from new clients that previous therapy experiences felt like just talking, like they were chatting with a friend. While being seen and supported is important, I believe therapy should go further.

✅ I create a warm, welcoming space where emotions can be processed. ✅ I hold space for the hard stuff. ✅ But I also bring a solution-focused lens to every session.

Because real change doesn’t just happen during the hour—we want what happens in therapy to ripple out into your daily life. That means exploring how you think, learning why you react the way you do, and discovering tools that help you shift old patterns.

Therapy isn’t about dependency—it’s about empowerment.

Let’s work together to build insight, develop emotional resilience, and create a path toward the version of yourself you want to be.

If you’ve had the experience of feeling stuck in “just talking,” I’d love to hear your thoughts. What moved the needle for you?

04/10/2025

Maybe you’re not sabotaging your weight loss efforts... maybe you’re just hungry.

I see this all the time in my practice.

Clients come in frustrated, feeling like they’re doing everything “right” — eating clean, watching portions, cutting snacks — but still not seeing the results they hoped for.

Here’s what we often uncover together:

They’re not eating enough of the right foods throughout the day.

When you’re not nourishing your body adequately, your system does what it’s designed to do — it sends strong signals to eat. That can lead to cravings, overeating, and the belief that you’re “sabotaging” yourself.

But what if that late-night snack or weekend overindulgence isn’t sabotage… but simply your body asking for more consistent fuel?

You need energy to show up for your life — your relationships, your work, your goals.
And you deserve to feel good in your body while doing it.

The real work begins when we shift the mindset.
✨ What emotions come up when you start to truly nourish yourself?
✨ Are you uncomfortable with feeling full?
✨ Do you equate hunger with willpower or control?

Sustainable weight loss isn’t just about what you eat — it’s about how you think and feel about food, your body, and yourself.

Curious if this could be part of your story too? Let’s talk about what balanced nourishment really means — mind and body.

04/07/2025

Are you waiting for the “perfect” time, plan, or mindset before making a change?

I see so many smart, capable women who get stuck in perfectionism—thinking they need the right routine, the right energy, or the right headspace before they can take care of themselves.

But here’s the truth:
Perfectionism often hides as procrastination.
It keeps you overwhelmed, stuck in planning mode, and doubting yourself.
And it tells you you're not ready—when really, you just need a small step forward.

As a Registered Psychotherapist and Holistic Nutritionist, I help women move beyond all-or-nothing thinking and learn how to take imperfect action that actually feels good and sustainable.

If you’re tired of second-guessing yourself, putting your needs last, or waiting for the “right time,” I’d love to support you.

Let’s connect or visit www.lisakoolecounselling.com to learn more.

03/26/2025

She wasn’t failing. She was over-functioning.

I often work with high-achieving women who carry so much—at home, at work, and within themselves.

They are the emotional anchor, the fixer, the caregiver, the one who holds it all together. One client recently said, “I feel like I’m dropping the ball everywhere.”

In truth, she was juggling more than anyone should have to.
A demanding leadership role. A teenager in competitive sports. Aging parents with complex health needs. A partner navigating his own mental health.

And through it all, she pushed herself to show up—perfectly.
In our work together, we uncovered the real issue: she was over-functioning, not failing.

We worked to shift her internal narrative:
From “I have to hold everyone else up” → “I’m allowed to have needs, too.”
From “If I slow down, everything will fall apart” → “I can set limits and trust others to step up.”

We explored perfectionism, people-pleasing, and emotional boundaries.

We used emotion-focused therapy, nervous system tools, and values-based coaching to help her come home to herself.

And gradually, she began to soften.

She delegated. She said no. She prioritized sleep over late-night self-sacrifice.

She stopped trying to earn rest—and started protecting it.

This is the real work of healing: not just coping better, but unlearning the belief that your worth is tied to doing it all.

If you’re a high-functioning woman carrying too much for too long—you’re not alone. There is another way.

03/14/2025

Stress, Emotional Eating, and Weight Loss: It’s Not Just About the Food

You’ve probably heard it a million times: stress leads to emotional eating, which leads to weight gain. But what if there’s a hidden piece to the puzzle that most people overlook?

For many, stress doesn’t just cause cravings—it masks the real need. Underneath those stress-induced cravings is a deeper emotional trigger. And when we keep reaching for comfort foods, we’re only temporarily soothing our anxiety, not addressing the root cause of our stress.

Here’s where it gets different: what if you could learn how to tune into your emotions without relying on food for comfort? What if you could start recognizing the real reasons behind your stress and deal with it in a way that doesn’t leave you feeling drained or reaching for that chocolate bar?

Instead of just managing cravings, let’s change the story. Imagine feeling in control of your emotions, not overwhelmed by them. Picture being able to release stress without turning to food, and instead, feeling empowered by your choices. This is where true, sustainable weight loss begins: taking care of your emotional and physical needs—the right way.

Here’s how we can get started:
•Identify and process emotional triggers: Recognize when stress is driving your eating habits.
•Build resilience: Learn stress-management techniques like mindfulness and breathing exercises that help you handle life’s ups and downs without food.
•Create lasting habits: Develop routines that nurture both your emotional and physical well-being.

If you’re ready to stop the cycle and start working with your body and mind, not against them, let’s talk.

Because true transformation isn’t just about what’s on your plate—it’s about what’s going on in your heart and mind.

03/11/2025

Caring for Yourself in Turbulent Times

With everything happening in the world, it’s easy to feel overwhelmed, anxious, or even powerless. But one of the most important things we can do right now is focus on what we can control—ourselves, our responses, and how we take care of our well-being.

Here are a few ways to stay grounded while staying informed:

Be mindful of how you consume news. Reading may feel less overwhelming than watching live images. Notice when and how you’re taking in information—does it help or leave you feeling drained?

Set boundaries. Can you limit when you check the news? Can you plan self-care afterward to reset? It's also okay to set limits on when (or if) you discuss current events.

Ask before venting. When I worked in a team, we were careful not to "slime" each other with distressing news. Before unloading, ask if the other person has the capacity to listen. They may also be struggling.

Be mindful when discussing current events. Before sharing distressing news, consider the other person's emotional capacity. Practicing 'emotional consent'—asking if it's a good time to talk—respects their well-being and acknowledges they may also be facing challenges.

Make space for joy. Even in difficult times, good things still exist. Be intentional about noticing them. Seek out moments of connection, pleasure, and gratitude. When you do something meaningful or positive, pause and really feel it.

Take action—without sacrificing your health. Advocacy and awareness matter, but so does your well-being. You can’t pour from an empty cup.

How are you taking care of yourself right now? Let’s support each other.

03/05/2025

Are You Sabotaging Your Own Weight Loss Journey?

So many of my clients come to me saying:
“I know what to do, but I just can’t seem to do it.”
“I do well for a while, then fall back into old patterns"
“I feel like I have no control over my cravings.”

The truth? Weight loss isn’t just about willpower—it’s about understanding your emotions, habits, and nervous system responses.

If you’re struggling with emotional eating, stress, or self-sabotage, you’re not alone. I help clients bridge the gap between what they know they should do and what they actually do—without guilt, shame, or extreme diets.

My approach:
Mind-body connection: Understanding emotional triggers
Emotional resilience: Managing stress & cravings effectively
Balanced nutrition: Supporting your body, not restricting it

If this resonates with you, let’s chat. Comment or DM me to learn how I help clients break free from yo-yo dieting and create lasting change.

Lisa Koole Counselling

08/19/2025

05/23/2025

05/07/2025

05/05/2025

04/28/2025

04/15/2025

04/10/2025

04/07/2025

03/26/2025

03/14/2025

03/11/2025

03/05/2025

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