Sondra Budd Counselling Services

01/15/2026

It’s my day off, and it’s a very snowy day here, so I’ve decided to spend it writing. I’m currently working on a book, A Psychological Perspective on Human Development and Trauma, which explores emotional, mental, and physical development, and how trauma and adversity shape these processes across the lifespan.

The book won’t be complete until July, so in the meantime, I invite you to explore my blog articles, where I share many of these ideas in smaller, accessible pieces. You’ll find the link in my bio:
www.sondrabudd.ca
Wishing you a safe and cosy day. 😌❄️

01/15/2026

Many of the ways we “cope” were learned long before we had a choice.
What we often call bad habits, overusing alcohol, scrolling, numbing, compulsive eating, even s*x or ma********on, are not moral failures. They are nervous systems doing what they were learned to do: survive.
I’ve just published a new article exploring the difference between maladaptive (survival-based) self-soothing and healthy, adaptive self-soothing through the lens of attachment, neurodevelopment, and trauma. It explains:
• How self-soothing develops in childhood
• Why some strategies become rigid or compulsive
• How behaviours like substance use or s*xual coping actually work in the brain
• What “healthy” self-soothing really means
• And how change happens without shame
This is for anyone who has ever thought, “Why do I keep doing this?”
Your nervous system learned these patterns, and what is learned can be relearned.
📖 Read the article here:

Abnormal and Healthy Self-Soothing: How the Nervous System Learns to Cope

01/13/2026

This week's reading suggestion is a self-help book by Lindsay Gibson. I've written a blog article to help you look through the lens of adults who were raised by emotionally immature parents.

Adult Children of Emotionally Immature Parents: Understanding, Evidence, and Healing

01/12/2026

I’ve just updated my PT profile to include my most recent professional development. I’m now a certified member of Psychotherapy Matters Virtual Collaboration (PMVC). This means that, when clinically appropriate, I can consult with a psychiatrist about your care and help facilitate access to psychiatric expertise, while you continue working with me as your primary therapist.

Sondra Budd, Registered Psychotherapist, St Thomas, ON, N5R, (226) 781-7173, Hello, I’m Sondra. I work with complex concerns, trauma, attachment wounds, emotional overwhelm, and relationship patterns that feel hard to shift. With over 16 years of experience in the helping profession, I offer a war...

01/12/2026

Does this sound familiar?
"As long as you're alright, it doesn't matter about me."

“As long as you’re alright, it doesn’t matter about me.”

01/10/2026

“I just need five minutes to myself.”
This isn’t rejection.
It’s a nervous system overload.

When emotions run high, the brain shifts into survival mode.
Reasoning, empathy, and reflection go offline.

Five minutes often means:
• I need to regulate
• I’m close to emotional flooding
• My body doesn’t feel safe enough to stay engaged

For one partner, the pause prevents saying something harmful.
For the other, it can feel like abandonment.

Both are nervous system responses.

The issue isn’t the pause; it’s whether connection is repaired after.

Healthy relationships learn how to pause without disconnecting
and wait without panicking.

That’s not avoidance.
That’s emotional maturity.

Read my blog article to learn more.
Link in bio.

01/10/2026

When have you said, "I just need five minutes to myself"?

“I Just Need Five Minutes to Myself”: What This Phrase Really Means in Relationships

01/09/2026

A quick shout-out to Aylmer Flowers and Gifts for coming through when I needed a last-minute flower arrangement. They did fantastic work, which certainly exceeded my expectations. I was amazed at their customer service, and efficiency in arranging the flowers and delivering them to St Thomas within just a few hours of me ordering them. I highly recommend Aylmer Flowers and Gifts!!

01/08/2026

You love each other, but the same fights keep happening.
One of you shuts down, while the other gets louder.
You feel unheard, unsafe, or alone… again.
This isn’t a communication problem.
It’s often childhood trauma and unhealed attachment wounds showing up in your relationship.
Trauma-informed couples therapy helps you slow the cycle, understand your triggers, and rebuild emotional safety, together.
We offer In-person and online couples therapy sessions, available during the day, evenings, and weekends.
Please call or email us to schedule a complimentary consultation today.
519-631-3290
info@sondrabudd.ca

When Childhood Adversity Enters the Relationship

01/07/2026

I’ve just completed my certification in Psychotherapy Matters Virtual Consulting (PMVC). Which means, instead of referring my clients to a psychiatrist, and having them wait a year for an appointment, I can meet with them and a psychiatrist virtually, within weeks. I remain present for the assessment, and follow up with the psychiatrist after, to discuss a treatment plan. So, if you know of anyone interested in a psychiatric assessment, and is also interested in psychotherapy, send them my way.

01/03/2026

Rituals hold couples closer!!

Why Rituals Matter in Relationships: What the Research Tells Us

12/31/2025

Did you know, your body has an internal pharmacy?

Every day, your nervous system releases chemicals that shape how you feel, think, and cope.
Cortisol helps you wake up, focus, and respond to challenge.
Serotonin helps regulate mood, calm the body, and create a sense of stability.

Neither is “good” or “bad.”
What matters is balance, and whether your nervous system has enough safety to come back to calm.

Through light, movement, connection, breath, and rhythm, we can influence our internal chemistry and support regulation from the inside out.

Read my blog article to learn more! Link: Did you know, body has an internal pharmacy?

Every day, your nervous system releases chemicals that shape how you feel, think, and cope.
Cortisol helps you wake up, focus, and respond to challenge.
Serotonin helps regulate mood, calm the body, and create a sense of stability.

Neither is “good” or “bad.”
What matters is balance, and whether your nervous system has enough safety to come back to calm.

Through light, movement, connection, breath, and rhythm, we can influence our internal chemistry and support regulation from the inside out.

Read my blog article to learn more! Link: http:/www.sondrabudd.ca