http://www.gbwellnesspsychotherapy.ca/

Grounding Balance Wellness & Psychotherapy, 276 Linwell Road, Saint Catharines, ON (2025)

10/29/2025

Feeling overwhelmed? Try taking a mindfulness SNACK!

This simple yet powerful exercise, often used in Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Therapy helps bring you back to the present moment when life feels too heavy.

🛑 STOP – Pause whatever you’re doing. Give yourself permission to take a breath.
👀 NOTICE – What’s happening around you? What do you hear, feel, or see?
👍🏻 ACCEPT – Allow things to be just as they are, without trying to change or judge them.
❓ CURIOUS – Ask yourself gentle questions like, “What am I feeling right now?” or “What might I need in this moment?”
💗 KINDNESS – Respond to yourself with compassion. You’re doing your best.

Mindfulness SNACKs are small, digestible moments of awareness; perfect for when your mind is racing or stress feels like too much.

Practicing this can calm your nervous system, improve emotional regulation, and create space between reacting and responding.

Take a mindful pause tonight, you might just find a little more peace hiding in the moment.

#ʜᴇᴀʟɪɴɢᴊᴏᴜʀɴᴇʏ

10/29/2025

❌MYTH: Seasonal Affective Disorder is just “the winter blues.”

✅FACT: SAD is a clinically recognized form of depression that can significantly impact mood, energy, sleep, and motivation during certain seasons; most commonly in the fall and winter months. If your mood shifts with the seasons, it’s valid, and it’s treatable.

While many people experience a slight dip in mood when the days get shorter, SAD is much more than just feeling “a little down.”

It’s a real and diagnosable mental health condition linked to seasonal changes and reduced exposure to natural light, often beginning in the late fall and continuing through winter.

Here’s what you should know:
➡️SAD affects energy, concentration, sleep patterns, and overall mood.
➡️Common signs include feeling tired all the time, changes in appetite (often craving carbs), withdrawing from social activities, and feeling hopeless or unmotivated.
➡️It’s connected to disruptions in your body’s circadian rhythm, serotonin levels, and melatonin production—all influenced by light exposure.

The good news? You don’t have to wait for spring to feel better.

Effective treatments include:
🌞 Light therapy (daily exposure to a specialized light box)
💬 Talk therapy, especially CBT (Cognitive Behavioral Therapy)
🧘‍♀️ Regular movement and mindfulness-based practices
🍎 Maintaining a consistent sleep schedule and balanced nutrition

If you notice your mood changing with the seasons, know this: you are not alone, and help is available.

If you think you might be experiencing symptoms of Seasonal Affective Disorder, reach out today. Reach out today to find out what support and treatment can look like for you. Visit the link in bio to schedule a consultation.

10/27/2025

Gentle reminder: We don’t heal in isolation; we heal in connection and safe spaces.

Healing is not a solo act of strength or silence. It’s built in moments of understanding, trust, and shared humanity. When someone listens, really listens; your body begins to exhale. When you feel seen without judgment, your nervous system begins to relax.

This is why therapy matters.
Why safe spaces matter.
And why connection is such a vital part of our emotional wellness.

Because it’s within connection that we remember we’re not broken; we’re human. And being human means we need warmth, understanding, and care to grow. M

If you’re ready to find your safe space, one built on trust, empathy, and connection; our therapists are here to walk beside you. 💛

📲 Head to the link in bio to book a session today or for more information on how we can help support your healing journey.

10/25/2025

THINGS TO GHOST THIS FALL 👻
No, not your therapist, but those sneaky habits that drain your energy and peace.

This season, we’re saying goodbye to:
✨ Comparing yourself to others
✨ Feeling bad for setting boundaries
✨ Sacrificing yourself for everyone else
✨ Feeling guilty for saying “no”
✨ Running on empty instead of resting
✨ Doubting your own worth

Let’s make room for what really matters:
🎃self-trust
🎃boundaries
🎃rest
🎃joy

Because healing isn’t about doing more, it’s about letting go of what no longer serves you.

🕯️ What’s one thing you’re ready to ghost this fall? Tell us below 👇

10/25/2025

Feeling stuck even when you want to get things done? That heavy, frozen feeling isn’t laziness, it’s ADHD task paralysis, and it can make even small to-dos feel impossible.

When your brain struggles with task initiation, executive functioning, and emotional regulation, the overwhelm can hit fast.

➡️ But the good news? There are real, practical ways to work with your ADHD brain, not against it.

Here are 5 simple ways to start easing that freeze today:
1️⃣ Break tasks into small, achievable steps.
2️⃣ Try body doubling, it’s amazing what shared accountability can do.
3️⃣ Start with something easy, momentum is powerful.
4️⃣ Use visual cues, sticky notes, or timers to externalize reminders.
5️⃣ And most importantly, practice self-compassion. ADHD paralysis isn’t a character flaw.

With support, structure, and the right tools, it is possible to move through the stuckness and find your flow again.

👉 If ADHD is affecting your daily life, we can help you to understand your patterns and create strategies that actually work for you! Head to the link in bio for more information!

10/24/2025

Ever sat in front of your to-do list knowing exactly what needs to be done… yet you can’t seem to start?

That’s not laziness. It’s not a lack of motivation. It’s something called ADHD task paralysis, and it’s incredibly common.

Task paralysis happens when your brain becomes so overwhelmed by the how, when, or where of starting that it shuts down completely.

For people with ADHD, even simple tasks can trigger a flood of stress and uncertainty, activating the brain’s freeze response. You want to move forward, but your body feels stuck.

Therapy can help you understand why this happens and how to manage it with compassion. Through personalized strategies, mindfulness, and nervous system regulation, you can learn to take small, realistic steps, without judgment or burnout.

If this sounds familiar, remember:
💛 You’re not broken.
💛 Your brain just works differently.
💛 And there are ways to make it work for you, not against you.

👉 Ready to move through the freeze? Click the link in our bio to book your session today.

10/22/2025

So many grew up thinking these family patterns were normal; but in truth, they’re signs of dysfunction that can quietly shape how we communicate, connect, and care for ourselves.

When “moving on” means pretending nothing happened, when silence replaces honesty, or when you’re always expected to be the bigger person, your nervous system learns that safety means suppressing your truth. Walking on eggshells or pleasing the person with the most dysfunction may have once kept the peace, but now, it might be keeping you from peace within yourself.

Here are 3 ways to begin breaking these patterns:

1️⃣ Acknowledge the pattern without shame. Awareness is the first step toward change, observe your reactions with compassion, not criticism.

2️⃣ Set small, consistent boundaries. Even saying, “I need some time to think about this” is a powerful shift away from silence or people-pleasing.

3️⃣ Learn emotional regulation tools. Understanding and soothing your nervous system helps you stay grounded instead of falling into old survival modes.

Therapy offers a safe, nonjudgmental space to explore these dynamics, understand where they come from, and build new, healthier ways of relating. You don’t have to repeat what hurt you, healing is possible, and it starts with awareness. 💛

Ready to start your healing journey? Book an appointment today through the link in our bio and take the first step toward creating the peace and balance you truly deserve.

10/22/2025

✨ Thoughts are NOT facts ✨

They’re more like the waves of the ocean. Sometimes calm, sometimes crashing. Some are fun to splash in, while others are better observed from the shore so you don’t get swept away.

They’re like trains pulling into the station. Each one filled with possibilities, emotions, and stories. But here’s the empowering truth: you get to decide which one you board.

Or picture them as leaves drifting down a stream. When they flow freely, life moves with ease. But when we hold onto them, replaying, analyzing, or judging; they start to build a dam, blocking our peace of mind.

Even more simply, your thoughts can be like a suggestion box! Some ideas are helpful, others not so much. The key is knowing you don’t have to accept every suggestion your mind offers.

This is where therapy can help you relearn how to think about your thoughts. Through approaches like Cognitive Behavioural Therapy (CBT) and Mindfulness-Based Therapy, you can learn to separate what’s true from what’s just a passing thought; gaining freedom from the mental loops that keep you stuck.

Your thoughts don’t define you.
You define which ones deserve your energy. 💛

If you’re ready to start navigating your thoughts with clarity and compassion, our therapists are here to help.
Contact us today or visit the link in our bio to book your first session, and begin learning how to watch your thoughts float by instead of letting them pull you under.

10/20/2025

Important Signs to Spot, In Yourself & Others ⬇️

Sometimes, the people around us; or even we ourselves can show subtle signs that something isn’t quite right. Recognizing these changes early can make all the difference. 💛

If you notice:
💭 Pulling away from friends, work, or social activities
💭 Seeming “distant” or unlike their usual self
💭 Sudden changes in mood, energy, or appearance
💭 Turning to substances or engaging in risky behaviours

It may be a gentle sign that support is needed.

We believe everyone deserves to feel seen, heard, and supported; no matter where they are on their journey. You don’t have to face hard days alone.

💬 Reach out; to us, to a trusted friend, or to someone you care about. Small conversations can lead to big healing.💚

10/17/2025

We’ve all heard the stereotypes, but it’s time to separate myth from truth.

🚫 Myth: ADHD only impacts children.
✅ Reality: ADHD doesn’t disappear when childhood ends. Many adults live with ADHD, often undiagnosed, and face unique challenges balancing work, relationships, and daily routines.

🚫 Myth: ADHD isn’t real; everyone gets distracted.
✅ Reality: While distraction happens to everyone, ADHD is more than that. It affects how the brain manages attention, organization, and regulation; things most people don’t have to think twice about.

🚫 Myth: People with ADHD just need to try harder.
✅ Reality: ADHD isn’t about effort; it’s about executive function. The brain’s ability to plan, prioritize, and stay on track works differently, meaning “trying harder” isn’t the solution.

🚫 Myth: They’re just being lazy.
✅ Reality: ADHD isn’t a lack of motivation. It’s a neurodevelopmental condition that makes certain tasks feel impossible; even ones the person wants to do. It’s not “won’t,” it’s can’t right now.

Understanding ADHD means shifting the conversation from blame to support and awareness. Whether in children or adults, compassion and understanding go a long way in helping someone thrive, not just survive.

10/16/2025

This October, we pause with gentle hearts to honour Infant and Pregnancy Loss Awareness Month. 💗

We know that for many, this month brings quiet reflections, tender memories, and emotions that are difficult to put into words. At Grounding Balance Wellness & Psychotherapy, we’re holding space for you. For every story, every feeling, and every moment that deserves to be seen and acknowledged.

We’re holding space for…
💗 Those who carry self-blame even when it’s undeserved.
💗 Those who are struggling to find joy in the things that once brought light.
💗 Those redefining what their future and identity look like after loss.
💗 Those mourning the version of themselves before everything changed.
💗 Those whose nights feel heavy with quiet tears.
💗 Those who find themselves questioning timelines and expectations of what should have been.
💗 Those who sit in silence, unseen but never alone.
💗 Those who feel lost or helpless, searching for peace in the unknown.
💗 Those who need a soft, safe place to land.
💗 Those fearful of trying again and reopening old wounds.
💗 Those seeking answers that never seem to come.
💗 Those struggling to feel understood by friends or family.
💗 Those navigating their own grief while showing up for the children who are still here.

Wherever you are in your journey; whether your grief is fresh or has lived quietly in your heart for years, you are not alone. 💗

We see you. We honour your strength. And we’re here to walk beside you in whatever way you need; gently, compassionately, and without judgment.

If you or someone you love could use support, our therapists are here to offer a safe, understanding space to help you navigate your healing at your own pace. 💙

10/15/2025

October marks Domestic Violence Awareness Month; a time to come together in compassion, solidarity, and care.

Domestic violence does not discriminate, it affects people of every gender, age, background, culture, ability, and relationship. This month, we uplift the voices of survivors and honour those still navigating, while holding space for healing and hope.

💜Over the last few years, reports of family and relationship violence in Canada have continued to rise: with a 17% increase in family violence and a 13% increase in intimate partner violence since 2018.
💜 In 2023, women and girls made up nearly 7 out of every 10 victims of family violence, and almost 8 out of every 10 victims of intimate partner violence.
💜 Domestic violence affects people in every province and territory across Canada. Fewer reported cases in some areas don’t mean it’s rare, much of the harm happens behind closed doors, unseen and unheard.

However, these numbers represent only those incidents reported to police. Many more go unreported for reasons including fear, stigma, financial dependency, or lack of safe supports.

It’s critical to remember: someone you know, or you yourself might be affected. To those reading: you deserve safety, support, dignity, and healing.

If you are able, consider these steps in solidarity:
💜Believe, listen, and validate when someone shares their experience.
💜Share trusted resource contacts (helplines, shelters, counselling).
💜Advocate for systemic change (funding for shelters, legal reform, public awareness).
💜Commit to ongoing education and unlearning of gender norms, power imbalances, and shame culture.

If you or someone you know needs help, reach out, you are not alone.

📲 if you are in immediate danger call 9-1-1
📲1-866-232-2345 : Canadian Network for the Prevention of Domestic Violence (Victim Services). This offers support, resources, and guidance for those experiencing abuse.
📲Crisis Text Line (Canada) - Text: HOME to 686868
This will connect you with trained crisis responders via text. While not exclusively for domestic violence, they can provide support and connect you to local DV resources.

Grounding Balance Wellness & Psychotherapy

10/29/2025

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