Joanne Prysunka - Therapist

01/07/2026

A lot of the people I work with worry that their self-limiting beliefs mean something is “wrong” with them.

They don’t.

Beliefs like “I can’t trust myself,” “I’ll mess this up,” or “I’m too much” often formed during times when your nervous system was doing its best to keep you safe. That’s not weakness, that’s adaptation.

From a trauma-informed perspective, we don’t try to argue these beliefs away. Instead, we slow things down and work with both the mind and the body.

Here’s what that can look like:

• Get curious, not critical
Instead of fighting the belief, ask: When did this show up? What might it have been protecting me from?

• Create a little space from the thought
Try saying, “I’m having the thought that I’ll mess this up.” Often, that slight shift reduces the intensity enough to breathe again.

• Help the body feel safer first
Before doing any “thinking work,” try a slow breath with a longer exhale, for example, in for 4 and out for 6 or gently press your feet into the floor to remind your body you’re here and safe.

• Take one small, low-pressure step
If the belief says “I’ll fail,” choose a tiny action that doesn’t carry big consequences, like sharing one idea, sending one email, or trying something new where the stakes are low and notice what actually happens.

• Lead with compassion
Self-compassion helps reduce shame and builds resilience, especially for people with trauma histories.

You don’t have to push yourself.
You don’t have to “fix” your thoughts.
And you don’t have to do this alone.

If you’re curious about working with self-limiting beliefs in a way that respects your nervous system, you can book a session here:
https://joanneprysunka.janeapp.com/ /1

01/05/2026

As the new year begins, many people notice a gentle pull to pause, reflect, and consider what they need more of and what they’re ready to do differently.

If you’re feeling tired, unsettled, or simply curious about having a space that’s just for you, counselling can offer support, clarity, and steadier ground as you move forward.

You’re welcome to check current availability and book a session using the link below.

12/05/2025

Supporting youth through every challenge—because their voice, growth, and well-being matter.

Book now with Evergreen Wellness at evergreenwellness.ca

12/01/2025

Daily Trauma-Healing Practices That Are Safe and Doable

Healing from trauma is not about pushing through. It is about offering your nervous system small moments of safety, consistency, and connection. Here are a few simple practices that many trauma survivors find supportive. There is no pressure to do them all. Small steps are enough.

1. Micro-Grounding (30–60 seconds)
Pause and notice three things you can see, two things you can feel, and one thing you can hear. This gently brings your mind and body back to the present.

2. Supportive Touch
Place a hand on your heart, or one hand on your chest and one on your stomach. The warmth and pressure can help your body feel steadier.

3. Slow Breathing
Focus on a slow, extended exhale, such as breathing out as if through a straw. Long exhales help calm the nervous system without requiring deep or intense breaths.

4. The “Safe Enough” Check-In
Ask yourself: What would help me feel even 5 percent safer or more supported right now? Small improvements matter.

5. Gentle Movement
Try a simple stretch, shoulder roll, or a one-minute walk. Slow movement helps release tension without overwhelming your system.

6. Boundaries and Breaks
It is okay to step away from noise, pause a conversation, or take time offline. This is not avoidance. It is self-regulation.

Healing happens in small, consistent moments. If any of these practices feel accessible today, that is something to acknowledge. And if nothing feels doable right now, that is completely okay. Reading this is already a step toward care.

If you want to learn more about therapy for traumatic experiences or explore whether support might be helpful for you, feel free to reach out. You do not have to navigate healing alone.
Call: (403) 507-5650
Visit: https://evergreenwellnesscentre.janeapp.com/ #/staff_member/16

11/27/2025

In DBT (dialectical behaviour therapy), we talk about Rational Mind, Emotional Mind, and Wise Mind.
Think of them as three places you can “stand” when making decisions:

🧠 Rational Mind: Facts, logic, plans, spreadsheets galore.
💛 Emotional Mind: Feelings, impulses, reactions, intuition.
🌿 Wise Mind: The overlap. It is where intuition and reason meet. It is the quiet, grounded inner voice that says, “Here is what is true and what matters.”

Research in DBT shows that practicing Wise Mind helps lower emotional reactivity, improves decision-making, and increases our ability to cope with stress.

✨ Quick Tip:
Try a 30-second pause.
Put one hand on your belly and one on your chest. Take a slow breath.
Ask: What do I know to be true? What actually matters right now?
This small pause helps shift you out of Emotional or Rational Mind and into Wise Mind.

Why it matters:
When you practice Wise Mind, you make choices that align with your values, not just your impulses or anxieties. It helps you navigate conflict, set boundaries, and respond instead of react.

Therapy can help you strengthen this skill so your decisions feel calmer, clearer, and more grounded, even on the messy days. 🌿

11/25/2025

A healthy mindset isn’t just “thinking positive”; it’s learning to trust yourself, honour your limits, and show up as the real you… even on the days when your confidence feels like it packed up and left without forwarding its address.

Research reminds us that mindset grows through practice: setting boundaries, listening to our intuition, and letting ourselves learn (and unlearn) habits that no longer serve us. The more we do it, the stronger our sense of self becomes.

And yes, mindset work is exactly that… work.
Some days you nail the boundary-setting. Other days you say “sure, no problem” while your inner voice quietly screams. That’s okay. Growth isn’t linear; it’s a very wiggly line.

So how do we strengthen mindset in therapy?
✔️ Practice setting small, doable boundaries
✔️ Learn to tune into your intuition (it’s wiser than we give it credit for)
✔️ Build confidence by collecting small wins
✔️ Challenge old beliefs with curiosity, not judgment
✔️ Lean into authenticity, even when it feels vulnerable
✔️ Embrace the natural “flows” of life instead of trying to control every moment

Mindset shifts happen when we stop trying to be perfect and start getting honest about what we need. Therapy provides a space where authenticity feels safe, boundaries feel possible, and your inner cues finally have room to be heard.

If you’re ready to strengthen your mindset, build confidence, and trust yourself more deeply, I’m here to support you. 💚 Call (403) 507-5650 or visit evergreenwellness.ca to book a session.

11/25/2025

11/21/2025

Sometimes the signs that you need to prioritize your mental health are gentle… and sometimes they’re more like, “SURPRISE! I’m here to ruin your FRIDAY.”

From the therapy chair, here are a few red flags your mind might be waving:

• You’re tired… even after doing absolutely nothing.
• You’re snapping at people who definitely didn’t deserve it (sorry, dog/kids/spouse/innocent toaster).
• Your brain feels like 47 tabs are open and none of them are responding.
• You’re avoiding decisions like they’re a pile of laundry you swear you’ll get to.
• You just don’t feel like yourself, more “glitchy version” than “full update.”

These aren’t signs you’re failing. They’re signs you’re human and probably overdue for some support.

If any of this sounds a little too familiar, it might be time to put your mental health back on the priority list. Therapy can help you understand what’s really going on and get you feeling grounded again.

👉 If you’re ready to start, book a session. I’d be honoured to support you. Call (403) 507-5650 or book online https://evergreenwellnesscentre.janeapp.com/ #/staff_member/16

11/18/2025

Filling your cup isn’t indulgent.
It’s responsible.
It’s protective.
And it’s the foundation of emotional health.

11/18/2025

We talk a lot about “filling your emotional cup.”
And no, sadly, this cup cannot be filled with more coffee, although I’ve personally tested that theory. ☕️😉

When your cup is empty, everything feels heavier- your patience wears thin, your stress spikes, and suddenly even the laundry looks personally offensive.
When your cup is full, you have more resilience, clarity, and capacity to handle life without feeling like you’re one inconvenience away from crying in the pantry.

Filling your cup isn’t indulgent.
It’s essential.
It’s protective.
It’s what helps you feel like you again.

Rest, boundaries, movement, connection, small rituals, or therapy; whatever helps you refill matters more than you think.

And if your cup has been running on fumes lately, you’re not alone. Let’s get you replenished. 💚

11/11/2025

On Remembrance Day, we pause to reflect on the immense sacrifices made by the members of our Canadian Armed Forces and their families. Let us remember, today and every day, that the freedoms we enjoy are not free and have come at an incredible cost to lives and families in every corner of our nation.

Wounded Warriors Canada specializes in providing culturally informed services that combine education, counselling, and training to support resiliency and recovery from post-traumatic injuries. Learn more: https://woundedwarriors.ca/who-we-are/