Genuine Therapy Counselling and Psychothearpy Services

02/27/2026

Hey, can I be honest with you for a second? 🤍

I'm a therapist. And I still have weeks where I know exactly what I need to do to feel better — move my body, eat well, get to bed at a reasonable hour — and I still can't seem to do it consistently.

So if you've ever asked yourself "what is wrong with me?" I want you to know: nothing. Nothing is wrong with you.

There's actually a name for this. Psychologists call it the intention-behavior gap. And it has nothing to do with willpower, laziness, or discipline.

It has everything to do with how your brain works when it's overwhelmed.

I wrote a full post breaking it all down — why it happens, what's actually going on in your nervous system, and what genuinely helps (hint: it's not "just try harder"). 🧠

Link in bio — I think this one will feel like a relief to read. 💛

02/03/2026

Overthinking turns my brain into a mess.

When I start knitting or crocheting, one stitch at a time, things start to make sense and my anxiety settles.

These activities are great stress relievers for me—they keep my hands busy so my mind can calm down.

You don’t need a plan for everything; sometimes you just need to start and let the process guide you.

startbeforeyouareready

01/27/2026

🌱 Are you exhausted from keeping it all together?

Maybe you tell yourself your problems aren't "serious enough" for therapy. That other people have it worse. That you should be able to handle this on your own.

Here's the truth: If you're barely sleeping, feeling anxious most days, and running on empty—that matters. You matter.

I'm Ashley, a Registered Psychotherapist serving clients across Ontario. I specialize in working with people experiencing:

Anxiety & stress
Burnout & exhaustion
Sleep issues
Big emotions that feel overwhelming

My clients are often people who've spent their lives taking care of others while minimizing their own needs. If you're reading this and thinking "maybe I should reach out but..." — that's exactly who I'm here for.

What to expect:
✨ Virtual sessions from the comfort of your home
✨ A free 15-20 minute consultation to see if we're a good fit
✨ Flexible scheduling (morning, afternoon, and evening availability)

You don't need to have it all figured out before we talk. We'll figure it out together, one conversation at a time.

📞 (343) 500-6530
📧 info@genuinetherapy.ca
🌐 www.genuinetherapy.ca

Accepting new clients across Ontario |

01/12/2026

🎮 Can video games actually help your mental health? The answer might surprise you!

I just published a new article that dives into something really fascinating—the science behind "cozy games" and why therapists (including me!) are starting to pay attention to games like Stardew Valley and Animal Crossing as legitimate mental health tools.

Here's what caught my attention:
Research from McMaster University found that playing casual video games was JUST AS EFFECTIVE as meditation for reducing blood pressure and heart rate. A study in Japan with thousands of participants showed that gaming was linked to reduced psychological distress.

Why do these gentle, farming-sim style games work so well?
They give us:

A sense of accomplishment when real life feels overwhelming
Control when the world feels chaotic
Social connection without pressure
Mindful focus that calms racing thoughts
A world that waits patiently for us (no judgment, no deadlines)

Of course, cozy games aren't a replacement for therapy or medication. But for many people dealing with anxiety, burnout, or depression, they're becoming a valuable part of a comprehensive self-care routine.

In my article, I break down:
✅ The specific research supporting these benefits
✅ Why Stardew Valley is the second most-cited game for coping with depression
✅ A list of cozy games worth trying (beyond the obvious ones!)
✅ How to use gaming as intentional self-care (not escapism)
✅ Important warnings to keep things balanced

If you've ever felt guilty about playing games to relax, or if traditional meditation just doesn't work for you—this article is for you.
👉 Read the full article here: https://www.genuinetherapy.ca/cozy-games-mental-health/

Have you experienced mental health benefits from gaming? What games help YOU unwind? I'd love to hear your experiences in the comments! 💬

If you're in Ontario and struggling with stress, anxiety, or burnout, I offer virtual therapy that meets you where you are. Let's chat about what support might look like for you.

Cozy games like Stardew Valley can reduce anxiety as effectively as meditation. Discover the science-backed mental health benefits of therapeutic gaming.

12/29/2025

As we step into a new year, I’m reminded that life never stops teaching us. 🌱

No matter our age or stage, new experiences will come with new lessons—and that’s part of our ongoing growth.

Instead of carrying self-blame into the year ahead, let’s choose compassion. Meet yourself with patience and curiosity. 💛

You’re learning, evolving, and becoming—one moment, one lesson at a time.

12/08/2025

Feeling exhausted even though you "rested" all weekend? You're not broken. 🫂

Here's what's really happening: most of us think rest = sleep. But there are actually SEVEN types of rest our bodies need, and if you're only addressing one or two, you're going to stay exhausted no matter how many hours you spend in bed.

December makes this worse. It's the month of "shoulds":

You should host the perfect dinner
You should find the perfect gifts
You should attend every event
You should be grateful, joyful, magical

Sound familiar? That's the perfectionism trap, and it's exhausting before you even start.

The 7 Types of Rest You Actually Need:
😴 Physical Rest - Sleep, yes, but also stretching, massage, and proper ergonomics
🧠 Mental Rest - Quieting that brain that won't shut off at 2am
🎧 Sensory Rest - Relief from screens, noise, and overstimulation
🎨 Creative Rest - Experiencing beauty and inspiration
💙 Emotional Rest - Permission to say how you REALLY feel
👥 Social Rest - Time with people who energize (not drain) you
✨ Spiritual Rest - Connecting to something meaningful

You don't need to master all seven this month. Just figure out which 1-2 you're most desperately lacking and start there.

Your December Reset Action Plan:
✅ Say no to ONE obligation this week (just one!)
✅ Set ONE boundary that matters
✅ Let go of ONE tradition that no longer serves you
✅ Do ONE thing that actually feels meaningful to YOU

Here's your permission slip: You're allowed to rest even when things are undone. You're allowed to rest even when you're not "productive enough" yet. You're allowed to rest because you're a human being, and human beings NEED rest to function.
Resting isn't selfish. It's necessary. 💚

If you're recognizing patterns of burnout, perfectionism, or chronic stress and need support working through it, I offer virtual therapy throughout Ontario. Many extended health benefits reset on January 1st.

👉 Read the full article (link in comments) or send me a message to learn more about how therapy can help you break free from the perfectionism trap.

What type of rest do you need most right now? Drop a comment—I'd love to know what resonates with you. ⬇️

11/14/2025

Quick question: What's causing you the most stress about the upcoming holidays RIGHT NOW, in early November?
Is it:

A) Financial pressure/budgeting
B) Family dynamics and expectations
C) Time management and fitting everything in
D) Gift shopping decisions
E) Work deadlines + holiday prep combo
F) All of the above
Drop your letter in the comments 👇

Here's why I'm asking: Pre-holiday stress in November often hits harder than the actual holidays. It's the invisible mental load of decision-making, planning, and anticipating everything to come - all while your regular life hasn't slowed down one bit.

If you're already feeling overwhelmed, your body is sending you important signals. I've just published a new blog post about the early warning signs of pre-holiday burnout and what you can do NOW to protect yourself.

Read it here: https://www.genuinetherapy.ca/holiday-stress-november-burnout/

For my Ontario folks: Virtual therapy is available if you're recognizing these patterns and want support in creating a more sustainable holiday season.

Free 15-20mins consultations are available

Feeling overwhelmed before the holidays? Recognize the early warning signs of burnout and holiday stress in November.

11/10/2025

The first snow has arrived in Ottawa ❄️✨

There's something about that first snowfall that teaches us about acceptance. We can resist it—complain about the commute, dread the cold, mourn the loss of fall. Or we can acknowledge our feelings while choosing to find the beauty in what is.

Acceptance isn't about pretending to love everything. It's about saying: "Yes, winter is here. Yes, it's inconvenient. And yes, I can still find moments of peace within it."

Maybe it's the quiet that comes with fresh snow. Maybe it's the way the city looks blanketed in white. Maybe it's simply knowing you have a warm home to return to.

Acceptance doesn't mean giving up—it means choosing where to put your energy. Instead of fighting what we can't control, we adapt, we layer up, we find the magic where we can.

What's one thing you're choosing to accept this season? 🍂❄️

11/03/2025

As the days grow shorter, does your energy feel like it's fading too? You're not imagining it. 🍂

Seasonal Affective Disorder (SAD) affects millions each year—especially here in Canada where winter darkness stretches long. It's more than just "winter blues"—it's a recognized form of depression that follows a seasonal pattern.

Here's what you need to know:
💡 What causes SAD? Reduced sunlight disrupts your internal clock and lowers serotonin (your "happiness" chemical) and vitamin D levels, while increasing melatonin (making you extra sleepy).

🔦 How to find your light again:
✨ Light therapy can reset your body's rhythms in just 20-30 minutes daily

✨ CBT helps reframe negative thought patterns
✨ Small daily habits—like getting outside, gentle movement, and nourishing foods—make a real difference

✨ Rest isn't lazy—it's essential
Remember: Mental health isn't a race; it's a rhythm. Some days call for gentle movement; others call for warmth and stillness. Both are valuable.

You don't have to push through the dark months alone. Balance is the key—between doing and resting, between light and dark, between progress and pause.

Read the full article (link in bio) to learn about the 7 empowering ways to manage SAD, plus when to seek professional help. 🌟

Have you experienced SAD? What helps you most during the darker months? Share below—your experience might help someone else. 👇
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10/23/2025

Any eind your brass players ever notice how playing a band instrument feels like a full-body breath?

That’s because it is. We were naturally trained one of the most grounding techniques there is—deep, diaphragmatic breathing.

Each inhale fills the lungs and calms the mind; each exhale sends a steady flow of air through the instrument, releasing tension and emotion.

This rhythmic breathing activates the body’s parasympathetic system, lowering stress, balancing heart rate, and bringing a sense of presence—the same physiological shift cultivated through mindfulness and meditation.

Playing isn’t just music—it’s embodied therapy. With every note, you’re strengthening your lungs, rewiring your nervous system, and reconnecting with the moment

Ground yourself in the breath, enjoy the music.

10/21/2025

When the day feels hard, you need more than just "stay positive." You need REAL reminders that help. 🎃👻

Here are 10 boo-sts (see what we did there? 😄) to carry you through the tough moments:

✨ One rough day ≠ a ruined life
✨ Your worth is not up for debate
✨ Forward is through
✨ You're not alone; it's okay to ask

Hard days happen to everyone. Having these reminders on hand can make all the difference between spiraling and steadying yourself.
Save this post for when you need it most. You've got this! 💪

Which reminder hit differently for you? Let us know below! 👇
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