Four Wings Psychology

Four Wings Psychology Led by Dr. Sarah Bellefontaine. Located at 270-117 Centrepointe Dr. in Nepean. Serving Ottawa and surrounding areas.

Registered therapists offering compassionate, evidence-based therapy for anxiety, depression, trauma, ADHD, OCD, relationships, and more.

A small and slightly late celebrationWe’re a little behind in sharing this, but it feels important to say it clearly.Aly...
02/26/2026

A small and slightly late celebration

We’re a little behind in sharing this, but it feels important to say it clearly.

Alyssa was once again voted our Office G.O.A.T. for January!

When our team shared why they chose her, a few themes stood out. They described how she brings real laughter into the office, how consistently she offers support with questions and day-to-day work, and how deeply human she feels to be around.

Team members shared that she makes time for them, understands them, and encourages them, especially when they are learning something new. Her presence makes growth feel more manageable and less intimidating.

We are grateful for the warmth, steadiness, and generosity Alyssa brings to our team and to our community.

Thank you, Alyssa, for being exactly who you are. ❤

Bullying isn’t “just words.”Our nervous systems experience repeated exclusion, criticism, or humiliation as a threat.Whe...
02/25/2026

Bullying isn’t “just words.”

Our nervous systems experience repeated exclusion, criticism, or humiliation as a threat.

When someone is bullied, their system may shift into survival mode:
• Increased anxiety or hypervigilance
• Stomach aches or headaches
• Shutdown, withdrawal, or numbness
• Irritability or emotional overwhelm

These are not character flaws. They are protective responses.

Over time, chronic stress can make it harder to feel safe in classrooms, workplaces, friendships, and even in one’s own body.

Kindness, on the other hand, is regulating. Consistent warmth, inclusion, and advocacy send a different message to the nervous system:
You are safe here. You matter. You’re not alone.

For children, teens, and adults alike, even one steady, supportive relationship can make a meaningful difference.

Feeling safe is foundational to mental health. Safety isn’t just about physical protection. It’s about how your nervous ...
02/24/2026

Feeling safe is foundational to mental health.

Safety isn’t just about physical protection. It’s about how your nervous system experiences the world.

If this sounds familiar…
• You’re always scanning for what might go wrong
• Rest feels uncomfortable
• You struggle to “turn off” your thoughts
• You feel on edge even when things seem okay
Your system may be working hard to protect you.

When we feel safe, our minds and bodies can:
• Think more clearly
• Connect more openly
• Rest more deeply
• Process emotions more fully

Safety creates the conditions for healing.

And safety isn’t something we force. It’s something we build slowly, relationally, and often with support.

Therapy can be one place where that sense of steadiness begins to grow.

Caregivers deserve care too.Caring for others can be deeply meaningful, and also quietly exhausting. Many caregivers hol...
02/20/2026

Caregivers deserve care too.

Caring for others can be deeply meaningful, and also quietly exhausting. Many caregivers hold space for everyone else while setting their own needs aside, often without noticing how heavy that becomes over time.

There are some common experiences that tend to show up in caregiving roles:
- Guilt when you rest
- Love mixed with resentment or grief
- A feeling of being “on” all the time

Try this, gently:
- Check in with your body before pushing through
- Accept help where it’s offered, even in small ways
- Remind yourself that caring for yourself isn’t taking away- it sustains you

Family Day can bring closeness, grief, stress, or all three. For some people, it’s a day of warmth and connection. For o...
02/17/2026

Family Day can bring closeness, grief, stress, or all three.

For some people, it’s a day of warmth and connection. For others, it highlights distance, loss, or complicated dynamics. Many experience a mix of all of it at once.

If this day feels tender or heavy, there’s nothing wrong with you. Family relationships often carry history, longing, and unmet needs alongside care and love. That complexity makes sense.

If this sounds familiar, you might notice:
- Gratitude alongside grief
- Love mixed with resentment or exhaustion
- A wish for closeness and a need for space

Try this, gently:
- Let your experience be what it is, without comparing it to anyone else’s
- Choose one small way to care for yourself today
- Remember that “family” can include chosen connections, too

Valentine’s Day can be complicated- and that’s okay.For some, it’s a day of connection and closeness.For others, it can ...
02/13/2026

Valentine’s Day can be complicated- and that’s okay.

For some, it’s a day of connection and closeness.
For others, it can stir up grief, loneliness, comparison, or mixed emotions- even when life is generally going well.

All of that makes sense.

Days that centre relationships can touch tender places: past losses, unmet longings, or expectations we didn’t choose. There’s nothing wrong with you if this day feels heavier than you expected.

You don’t have to feel grateful, feel romantic, feel anything in particular.
You’re allowed to meet this day exactly where you are.

If it helps, you might gently ask: “What would feel kind or steady for me today?”
That answer can be simple, or, it can change.

02/11/2026

Connection doesn’t have to look like romance.

If this sounds familiar…
• You feel deeply connected to friends
• You value companionship more than chemistry
• You crave emotional safety more than grand gestures
• You’ve wondered why your relationships don’t follow the “usual” script

There’s nothing wrong with you.

Connection can look like shared laughter on a walk. A long voice note. Sitting quietly beside someone who understands you.

Our culture often centers romantic partnership as the most meaningful bond. But human connection is wider than that. Friendship, community, chosen family, mentorship- these relationships can hold just as much depth and significance.

You’re allowed to define connection in a way that feels steady and true to you.

02/10/2026

Ever wondered what therapists do between sessions?

For Dr. B, it sometimes looks like:

a quick dance break on the way to coffee ☕

a few moments of movement to reset and breathe

borrowing a piece of candy from the office jar (with full consent, of course)

These small, human moments matter. Many clinicians use gentle movement, humour, and everyday rituals to stay grounded and present between sessions. Caring for others also means tending to our own nervous systems - without needing to be serious all the time.

Therapists are human too. And sometimes, dancing helps.

If this made you smile, you’re very welcome here. Support is available when you’re ready.

💜 Power to the Purple 💜This month, we’re wearing purple in support of Do It For Daron, a national movement focused on ...
02/10/2026

💜 Power to the Purple 💜

This month, we’re wearing purple in support of Do It For Daron, a national movement focused on youth mental health and su***de prevention.

At Four Wings Psychology, we believe in the importance of open, compassionate conversations about mental health, especially for children and teens. Many young people are carrying more than they let on, and feeling seen, heard, and supported can make a meaningful difference.

Power to the Purple is a reminder that youth mental health matters, that connection matters, and that no one should have to struggle alone.

This post is for general information and awareness and isn’t a substitute for therapy.
If you or someone you love is in crisis, please reach out for immediate support, such as Talk Su***de Canada at 1-833-456-4566.


Even in safe relationships, the nervous system may reach for patterns it learned a long time ago.This can show up as old...
02/09/2026

Even in safe relationships, the nervous system may reach for patterns it learned a long time ago.

This can show up as old reactions appearing in a relationship that is caring, respectful, or emotionally safe. That can feel confusing, or even discouraging.

It makes sense.

Our nervous systems are shaped by early experiences of closeness and connection. When a relationship begins to matter, those learned patterns can resurface- not because something is wrong, but because your system is trying to protect what feels important.

You’re not broken if:
You feel guarded even when you’re cared for
You expect conflict that doesn’t come
You worry about being “too much” or “not enough.”
These are often adaptations, not flaws, ways you learned to stay connected.

Try this: Gently ask yourself, “What might this part of me be trying to protect right now?”

Curiosity can soften patterns more than self-criticism ever could.

✨ Upcoming Youth Workshop at Four Wings Psychology ✨We’re excited to be offering Strong Minds, Strong Voices, a 4-day li...
02/09/2026

✨ Upcoming Youth Workshop at Four Wings Psychology ✨

We’re excited to be offering Strong Minds, Strong Voices, a 4-day life skills workshop for youth ages 10–15 designed to build confidence, emotional awareness, and effective communication skills.

📅 March 16–19, 2026
⏰ 10:00 AM – 2:00 PM
📍 270-117 Centrepointe Drive, Nepean (Ottawa)

Facilitated by Riffat Yusaf, MSc, RP, this interactive group will use games, role-plays, discussions, and hands-on activities to help youth practice real-life skills in a supportive environment.

Participants will explore:
• understanding and regulating emotions
• building confidence and a growth mindset
• speaking clearly and respectfully
• teamwork, problem-solving, and emotional control

💵 Fee: $400 total
🧾 Insurance receipt provided

📩 To register:
Email admin@fourwingspsychology.ca
or scan the QR code on the last slide.

A great option for youth looking to strengthen coping skills, confidence, and communication in a fun and engaging way 💛



Welcome Lizzy (aka Lizzy the Lizard Brain)! We're SO happy to have you on the Four Wings team giving soft, fuzzy, and we...
02/06/2026

Welcome Lizzy (aka Lizzy the Lizard Brain)! We're SO happy to have you on the Four Wings team giving soft, fuzzy, and weighted hugs ❤️

Address

117 Centrepointe Drive
Ottawa, ON
K2G 5X3

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 8pm
Friday 9am - 8pm
Saturday 9am - 6pm

Telephone

+16134353344

Website

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