Sondra Budd Counselling Services

09/30/2025

Intuitive Eating: A Kinder Way to Care for Your Body

Tired of dieting, guilt, and food rules? Intuitive eating helps you reconnect with your body’s natural signals of hunger, fullness, and satisfaction, no restrictions, no shame.

Benefits of Intuitive Eating:
📌Heals your relationship with food
📌Improves physical and emotional wellbeing
📌Encourages long-term healthy habits
📌Helps children and families build positive food experiences

Instead of asking “What diet should I try next?” try asking:
“What does my body truly need right now?”

At Sondra Budd Counselling Services, we can help you or your family explore intuitive eating and build a healthier, more compassionate approach to food and self-care.

09/29/2025

Reactive depression can arise when life feels overwhelming, after loss, change, or stress. It’s not weakness, but a natural response to difficult events.

In my latest blog, I explain what reactive depression is, how to recognise it, self-help tips, and how therapy can support recovery.

Read the full article here ➡️ [link in bio]
Click on link and go to “blog articles”.

09/28/2025

Stronger Relationships Start Here ♥️

Did you know that unresolved childhood trauma, PTSD, or mental health challenges can silently affect your romantic connection? The Psychological Approach to Couples Therapy (PACT) helps couples understand their attachment patterns, improve emotional attunement, and build secure, lasting bonds.

If you’re ready to feel truly seen, heard, and connected in your relationship, tap the link in our bio and go to “blog articles”, to learn more about PACT and start your journey together.

09/28/2025

Have you ever wondered why some people stay connected to relationships that harm them, even when they desperately want to leave? In my latest blog article, I explore trauma bonding and un-bonding, two powerful psychological dynamics that can keep people feeling emotionally trapped. Understanding these patterns is a crucial step toward healing, breaking free, and reclaiming your sense of self.

Read the full article here 👉

Trauma Bonding and Trauma Disconnecting: How We Get Tied, and How We Heal

09/27/2025

Trauma Bonds vs. Trauma Disconnecting

When families, partners, or friends go through adversity together, two very different patterns can emerge:
Some relationships solidify, creating intense trauma bonds.
Others fracture, leading to trauma disconnecting or “unbonding.”

Understanding these dynamics can help you heal, build healthier boundaries, and break cycles of pain. Therapy offers a safe space to explore your experiences, process emotions, and develop new ways of relating.

You are not alone, healing is possible, and support is here.

Book a session with us:

📧 info@sondrabudd.ca

📞 519-631-3290

🌐 www.sondrabudd.ca

09/27/2025

A new blog article is available for your reading pleasure. Through the lens of the adopted child...

Adoption Through the Lens of the Adopted Child: Understanding Emotional Impact Across the Lifespan

09/27/2025

New Blog Article

In my latest article, I explore what it means when therapy becomes the very first space someone has ever felt truly cared for, safe, and validated. For many clients, the therapeutic relationship may be their first experience of compassion, empathy, and the freedom to express emotions without judgment.

This piece blends research and real-world insight to help both professionals and clients understand why that moment is so powerful. and how it can be the beginning of deep healing.

Read the full article here:

https://sondrabudd.ca/blog-articles/f/when-therapy-becomes-the-first-safe-place

When Therapy Becomes the First Safe Place

09/27/2025

For some, therapy is the first time they’ve ever felt truly safe.

The first time they’ve been able to cry without shame.
The first time someone has listened without judgment.
The first time they’ve been told: Your feelings matter. You matter.

Therapy isn’t just about fixing problems, it can be the place where healing begins.

If you’ve never felt safe to share your truth, therapy can be a first step toward trust, connection, and self-compassion.

At Sondra Budd Counselling Services, we provide a safe, supportive space for individuals, couples, and families.

📞 519-631-3290
🌐 www.sondrabudd.ca
✉️ info@sondrabudd.ca

09/27/2025

Meet the Team at Sondra Budd Counselling Services

We believe healing begins with the right connection. Our trauma-informed therapists provide compassionate, evidence-based care tailored to your needs:

Sondra Budd RP, CCC: Founder & Clinical Director. Works with individuals 4+, couples & families. Specializes in complex trauma, attachment wounds & relationship healing (EMDR, IFS, PACT).

Lauren Krause RP (Qualifying): Intuitive Eating & Body Image Focused. Supports children, teens & adults healing from trauma-informed food & body issues with a non-diet approach.

Paula Birtch RP (Qualifying), CCC: Complex Trauma & Adoption/Abandonment Focused. Helps teens & adults navigate relational wounds, grief, religious trauma & identity shifts.

We understand the pressures people face, burnout, stress, mental & emotional fatigue. Our team creates a safe space to pause, heal & reconnect.

🌐 www.sondrabudd.ca
📧 info@sondrabudd.ca
📞 519-631-3290

Together, we’re here to help you heal, grow & thrive. 💛

09/27/2025

Welcome Paula Birtch RP (Qualifying), CCC to Our Team!

We’re thrilled to welcome Paula to Sondra Budd Counselling Services! Paula brings a deep passion for walking alongside people as they heal, grow, grieve, and reconnect with their innate wholeness. She believes every person carries an inner wisdom and resilience that can emerge when they feel safe, seen, and supported, and she creates a grounded, non-judgmental space for that transformation to happen.

Paula combines classic talk therapy with a nervous-system-informed focus, mindfulness, and self-compassion, drawing from Internal Family Systems (IFS), attachment-based therapy, somatic practices, Jungian psychology, polyvagal theory, and trauma-informed principles. She works with teens and adults navigating complex trauma, relational wounds, identity shifts, and life transitions, and she is especially passionate about supporting individuals through adoption or abandonment concerns, grief, healing religious trauma, and learning to trust themselves again.

Outside of therapy, Paula finds joy in nature, barefoot walks on the beach, collecting rocks, creating with her hands, reading poetry, advocating for social justice, and spending time with her four kids and close friends.

We’re so excited for the heart, expertise, and creativity Paula brings to our clinic.
To learn more or book with Paula, visit www.sondrabudd.ca or call 519-631-3290

09/26/2025

Psychological Approach to Couples Therapy (PACT)

Relationships can feel especially challenging when one or both partners carry the weight of childhood trauma, mental health disorders, or PTSD. Traditional talk therapy often isn’t enough to address the deep-rooted patterns that arise from these experiences.

The Psychological Approach to Couples Therapy (PACT) combines neuroscience, attachment theory, and principles of emotional regulation to help couples understand and transform their relationship at its core. PACT sessions focus on:

Developing secure-functioning relationship habits.
Recognising and healing attachment wounds.
Improving nervous system regulation during conflict.
Building empathy, trust, and safety.

This approach is highly effective for couples navigating complex trauma histories or mental health challenges because it addresses both partners’ nervous systems and patterns, not just surface behaviours.

If you and your partner are struggling with communication, trust, or emotional triggers, PACT can help you reconnect and build a stronger, safer relationship together.

📞 Contact Sondra Budd Counselling Services to learn more or schedule an appointment today:
🌐 www.sondrabudd.ca | ✉️ info@sondrabudd.ca | 📞 519-631-3290

Psychotherapy | Clinical Counselling | Neuroscience | Psychology | Trauma Therapy | Attachment Wounds | Inner Child | IFS-Parts Work | EMDR | Somatic Therapy | Behavioural Therapy | Anger Management | Individuals, Couples & Families | Online or In-person.

09/24/2025

Change Your Relationship With Food & Your Body

Are you tired of dieting, food rules, and feeling guilty about eating? Intuitive eating is a powerful, evidence-based approach that helps you rebuild trust with your body and make peace with food.

At Sondra Budd Counselling Services, our therapist Lauren Krause specializes in eating disorders, body image concerns, and intuitive eating. She can help you:
✨ Tune in to your body’s natural hunger and fullness cues
✨ Break free from emotional or stress-driven eating patterns
✨ Develop self-compassion and body acceptance
✨ Build sustainable, healthy habits without guilt or shame

You deserve to enjoy food without fear and nourish yourself without judgment. Therapy can help you step off the cycle of restriction, overeating, and self-criticism, and move toward balance and freedom.

📞 Ready to start your journey?
Book a session today: www.sondrabudd.ca | info@sondrabudd.ca | 519-631-3290