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.

The post-holiday emotional crash is real.If you notice a drop in energy, mood, or motivation after the holidays, you’re ...
12/26/2025

The post-holiday emotional crash is real.

If you notice a drop in energy, mood, or motivation after the holidays, you’re not imagining it.
After weeks of anticipation, connection, disruption to routine, and heightened expectations, the nervous system often needs time to recalibrate itself.

You might notice:

-Feeling flat or tearful without a clear reason
-Irritability or emotional sensitivity
-A sense of loneliness or “now what?”
-Difficulty getting back into routine

This isn’t a personal failure. It’s a very human response to transition.

A few gentle ways to support yourself:

-Re-establish small, predictable routines
-Lower expectations for productivity
-Spend time outdoors or in natural light
-Stay connected, even in low-key ways

A holiday message from our team 🎄As the 2025 comes to a close, all of us at Four Wings Psychology want to wish you a gen...
12/25/2025

A holiday message from our team 🎄

As the 2025 comes to a close, all of us at Four Wings Psychology want to wish you a gentle, meaningful Christmas.

We know the holidays can hold a lot of emotions at once. Joy, grief, relief, loneliness, and hope can sometimes show up in the same day. However this season feels for you, it's okay to meet it exactly where you are.

We're deeply grateful to everyone who has trusted us with their stories this year. It's an honour to walk alongside our community as you grow, heal, and reconnect with yourselves and one another.

If this season brings rest, we hope you can enjoy it.
If it feels heavy, we hope you can offer yourself compassion.
If you're somewhere in between, that is welcome here too.

Wishing you warmth, care, and moments of peace as the year ends.
Our team is here when you're ready.

The holidays can bring warmth and connection, and they can also bring pressure, grief, or exhaustion. Both can be true.I...
12/23/2025

The holidays can bring warmth and connection, and they can also bring pressure, grief, or exhaustion. Both can be true.

If this season feels tender, a few gentle reminders may help:

• You don’t have to say yes to every gathering
• Rest isn't something you need to earn
• It’s okay if your holidays look different this year
• Saying “no” can be a form of self-care

Try this:
Pause for a few slow breaths before responding to invitations. Check in with your body. Ask, “What do I need right now?” Even small moments of grounding - a walk, warm tea, quiet music - can help your nervous system settle.

You’re allowed to move through this season at your own pace. There’s no right way to feel.

This post is for general information and isn’t a substitute for therapy.

If this resonates, our team at Four Wings Psychology is here to support you in Ottawa and across Ontario, virtually.
You don’t have to go through this alone.

So much of life asks us to move faster, do more, and keep pushing — even when we’re exhausted.Therapy offers you somethi...
12/20/2025

So much of life asks us to move faster, do more, and keep pushing — even when we’re exhausted.

Therapy offers you something different.
It’s a space where there’s no rush to have the “right” answers, no pressure to fix everything all at once.

In therapy, slowing down can look like:
-pausing to notice what you’re actually feeling, not just what you’re doing
-saying out loud things you’ve been carrying quietly
-making room for reflection, curiosity, and self-compassion

When we slow down, we often begin to hear ourselves more clearly.

What's your body trying to tell you?

Understanding mood changes in winterAs the days get shorter and the light fades earlier, it’s very common to notice chan...
12/17/2025

Understanding mood changes in winter

As the days get shorter and the light fades earlier, it’s very common to notice changes in mood, energy, or motivation. For many people, winter can bring more fatigue, lower mood, or a desire to withdraw. That doesn’t mean there’s something “wrong” with you.

Winter mood changes are influenced by things like:

-Less natural sunlight
-Disrupted sleep rhythms
-Fewer opportunities for movement and connection
-A slower, quieter season overall

If this sounds familiar, you’re not alone. These changes are a human response to shifts in our environment, not a personal failure.

Try this:

-Notice your energy without judging it
-Build in gentle routines that support light, movement, and rest
-Stay connected, even in small ways

Announcing our Office GOAT for November 🐐This month, we’re celebrating Sacha Hogan, Registered Social Worker, as our Fou...
12/16/2025

Announcing our Office GOAT for November 🐐

This month, we’re celebrating Sacha Hogan, Registered Social Worker, as our Four Wings Psychology Office GOAT.

Sacha is always described as kind, approachable, and deeply thoughtful in her work. She brings a unique and valuable set of clinical skills to the clinic, and shares them with generosity and care. Whether she’s connecting with clients or collaborating with colleagues, Sacha creates a sense of ease and safety that others genuinely appreciate.

Her presence makes it easier to ask questions, to reflect, and to feel supported - and that matters. We’re so grateful for the way she shows up for both her clients and our team.

Thank you, Sacha, for the care, skill, and warmth you bring to Four Wings. We’re lucky to have you. 💛

12/15/2025

Grief can feel different at different times.

The holidays can bring closeness as well as stress. Changes in routines, family expectations, finances, and travel can m...
12/15/2025

The holidays can bring closeness as well as stress. Changes in routines, family expectations, finances, and travel can make communication feel harder than usual.

If this sounds familiar, you're not alone.

During busy or emotionally loaded seasons, couples often slip into reacting rather than connecting. Small misunderstandings can feel bigger when everyone is tired or overwhelmed.

A few gentle reminders that can help:
• Pause before responding, especially during charged moments
• Share needs clearly instead of hoping your partner will guess
• Check in about expectations around time, family, and traditions
• Remember you're on the same team, even when you disagree

This season doesn't have to be perfect to be meaningful. Slowing down and communicating with care can make space for more understanding.

It's unsettling to notice your teen pulling back: spending more time alone, feeling quieter, or seeming harder to reach....
12/12/2025

It's unsettling to notice your teen pulling back: spending more time alone, feeling quieter, or seeming harder to reach. Winter can naturally bring shifts in energy, mood, and motivation, and many teens experience these changes more intensely than adults.

If this sounds familiar, here are a few gentle places to start:

• Check in with curiosity, not pressure: “How have you been feeling lately?”
• Notice small changes early rather than waiting for a big concern.
• Offer warmth and consistency even when they seem distant.
• Remind them that their feelings make sense in the context of shorter days and heavier workloads.

This post is for general information and isn’t a substitute for therapy.
If you’re ever worried about your teen’s safety, please reach out for immediate support, for example, Su***de Crisis Hotline (call or text 9-8-8).
You don’t have to navigate this alone. Our team at Four Wings Psychology is here to help.

When December Feels HeavyFor many people, December brings both light and a dull ache. If you’re grieving or feeling lone...
12/10/2025

When December Feels Heavy

For many people, December brings both light and a dull ache. If you’re grieving or feeling lonely at this time of year, it doesn’t mean you’re doing anything wrong. It just means you’re human, carrying something sore through a season that often expects joy.

Grief can soften and intensify in waves. Loneliness can show up even when you’re surrounded by others. If this sounds familiar, here are a few gentle reminders:

• You’re allowed to go at your own pace.
• Small moments of comfort still count.
• It’s okay to set boundaries around gatherings or traditions.
• You don’t have to pretend you’re “fine.”

Address

117 Centrepointe Drive
Toronto, ON
K2G5X3

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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