WellNest Psychotherapy Services
415 Yonge St, Suite #1604 M5B 2E7 Toronto, ON, Canada

what is prompting you to act by December 31st? whether or not you celebrate a holiday in December, the end of the year brings its own stresses. we tend to make big decisions in December (i.e. breakups, career shifts, setting boundaries, finally having conversations we have been avoiding until now). we get it! it makes sense to want a fresh start in the new year. and sometimes the end of the year makes us brave enoughto act on thoughts and feelings we have been sitting on... for a while. it's also importantto note that the pressure we feel to have everythingfigured out before the new year is often imposed on us by our environment or other people! we don't HAVE to make every decisionby the end of the month. in fact, sometimes it's wiser to wait, seek support, consult, and reflect. you may actually thank yourself for it in January! does the resonate with you? #mentalhealth#psychotherapy#therapy#healing#psychotherapist#therapist#diversity#stress#mindfulness#intersectional#psychoeducation#poctherapist#wellnesttherapy#selfcare#selfacceptance#selfknowledge#toronto#trauma#antioppressive#antiracist#queerpositive#queerallied#love#negativethoughts#newyear #December #endofyearstress

let's talk about vulnerability putting our hopes and feelings on the line is a scary thing. while it seems easier to play it safe in life, avoiding vulnerability often means avoiding growth, opportunities, and authenticity. an importantstep before tryingto increase vulnerability is believing that you are worthy of taking that risk and getting a positive response! too often we close the door behindus becausewe believe we are not the 'type of person' things work out for.... by acting on that belief, we ensure it comes to pass! once you truly believe that you worthyof your vulnerabilityleading to growth (rather than disappointmentor rejection), the actual outcome matters less. What encourages you to be more vulnerable in life? #mentalhealth#psychotherapy#therapy#healing#psychotherapist#therapist#diversity#stress#mindfulness#intersectional#psychoeducation#poctherapist#wellnesttherapy#selfcare#selfacceptance#selfknowledge#toronto#trauma#antioppressive#antiracist#queerpositive#queerallied#love#negativethoughts#womenshealth#checkin#warmth#vulnerability

Is December a stressful month for you? Whether you are celebrating a holiday or not, it's okay to strive for ease this time of year. In this post, we discuss 5 ways to help you cope with the coming weeks! https://blog.well-nest.ca//5-ways-to-cope-with-holiday-st/ #holidaystress #December2020 #holidayanxiety #boundariesarehealthy#stressfreeDecember

post-therapy self-care ideas therapy can be hard work! we are opening wounds, being vulnerable, expressing our emotions. and after all that, it's important that we are aware of the impact this process can have on our wellbeing. Note: if you are struggling to cope after sessions, it's important to let your therapist know! therapy can be challenging, however, we should not be suffering.... what is your favourite thing to do after a therapy session? #mentalhealth#psychotherapy#therapy#healing#psychotherapist#therapist#diversity#stress#mindfulness#intersectional#psychoeducation#poctherapist#wellnesttherapy#selfcare#selfacceptance#selfknowledge#toronto#trauma#antioppressive#antiracist#queerpositive#queerallied#love#negativethoughts

Do you need to exhale? Take a break and come with us to to the soothing, tranquil, whimsical corner of Instagram! There's pottery, storytelling, snow, stars, ocean waves, coffee, tea, and even whales. See you there! https://blog.well-nest.ca//20-soothing-videos-to-help-you/ #soothing #tranquil #calming #exhale #takeabreak #whimsical

what is a therapy hangover? a therapy hangover may not be a technical term. however, it captures what we can sometimes feel after a deep and difficult therapy session. when faced with a therapy hangover, it's common to question if therapy is even 'working'. however, a therapy hangover can be a sign that we are engaged in the process of deconstruction that often happens before the change can begin. so don't be discouraged! in fact, try sharing how you are feeling with your... therapist. it's also important to note that we won’t feel like this after every single session! therapy hangovers are more common after those deeply emotional sessions where we are talking about things that require more vulnerability. have you experienced a therapy hangover before? how did you cope with it? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts

6 steady truths sometimes we need a reminder of what is steady and true. as the season changes and the world feels unrecognisable at times, may you always find an anchor in the people, places, and ideas you can rely on. may their steadiness hold you, comfort you, and give you hope ... what truths keep you steady in times of uncertainty? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts #seasonschange #fall

Aromatherapy is the use of aromatic organic compounds to improve your mood, mental state, or health. It also happens to be my daily go-to wellness item! This post discusses how aromatherapy impacts your mental wellness. Read on to learn some tips on how to make aromatherapy work for you! https://blog.well-nest.ca//the-small-joys-series-aromathe/ #aromatherapy #mentalrelaxation #physicalrelaxation #plantbasedwellness #sustainablewellness #rollitondaily

4 adult attachment styles in romantic relationships attachment styles are a relationship game-changer! they often explain relationship behaviours that are otherwise difficult to make sense of: ghosting, hot/cold, mixed messaging, clinginess, emotional drama, etc. what they are NOT meant to do is box people into categories- even if you have strong tendencies of one style, there is a lot more to the way you approach relationships than ...your attachment style. if you identify with the non-secure styles, take heart: attachment styles are malleable. there are ways we can shift to a more secure style of being in a relationship. we will address this in a future blog post! for now, check out our blog post 'The Ultimate Guide To Attachment Styles In Romantic Relationships' for more details on each style listed here- link in bio! also, tag a friend who needs to see this! we could all use a little more self-awareness, you know? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied #love See more

Having more self-control does not necessarily make us stronger, or better! Self-control has been sold to us as a surefire way to achieve success. It has almost become synonymous with a person's 'goodness'. In this post, we challenge this thinking and provide a more balanced perspective on self-control. https://blog.well-nest.ca/2020/09/29/self-control/ #selfcontrol #discipline #willpower #selfindulgence #newperspectives #challengeyourself #changethenorm #mentalhealth #egodepletion

your journaling prompts for the week journaling, or even expressive writing, is kind of like developing a relationship with your mind. like all relationships, it takes some effort! writing freely can help guide us towards suppressed emotions and inhibited thoughts. this can ultimately help us face ourselves and our demons.... journaling is also a great problem-solving tool! experiencing your thoughts and ideas in writing can be what you need when feeling stuck. finally, we have always enjoyed the nostalgia of flipping through old journal entries. it's a tangible way to see exactly how far you have come. let us know how you do with these prompts! can you think of any other prompts that have helped you in the past? we would love to hear them down below! #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts

10 ways to build resilience if we could all chose to never feel pain or suffering again, would you? every difficult experience we face brings with it a whole set of challenging emotions and uncertainty. at that moment, we may feel as though we are unable to overcome the challenge. we may even be tempted to give up.... it's only when we get to the other side that we realize that we actually did have the strength to overcome what we thought was impossible. and we can thank the concept of resilience for this adaptive strength! here are 10 ways you can build your resilience muscle. how do you push through the heaviest challenges? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts

Learning about adult attachment styles can help explain patterns and behaviours that otherwise don't make sense. This blog post outlines the different types of attachment styles and explains why what makes us behave the way we do in relationships (or lack of). #relationshipcoaching #attachmentstyles #attachmenttheory #relationshipadvice #anxiousattachment #avoidantbehaviors #secureattachment #anxiousavoidantattachments

Understandably, the uncertainty of the second wave of COVID19 is uncomfortable. In this post, we review ways to manage that discomfort and how to check ourselves. https://blog.well-nest.ca//hope-in-the-face-of-uncertainty/ #secondwave #uncertaintimes #anxietysupport #pandemicanxiety #pandemiclife #pandemicpreparedness #checkyourself #anxiousbehaviors #covid19canada

We answer the question: "Are there mindfulness exercises catered towards BIPOC?" Thank you Taboo - A Short Film for including us in your Ask A Mental Health Professional Campaign! We are incredibly excited and looking forward to this important and timely film https://www.facebook.com/watch/

why do we self-sabotage? self-sabotaging behaviours prevent us from achieving our goals and undermine our well being. the goals don't need to be related to professional and academic achievements, like getting a job or good grades. self-sabotaging behaviours also interfere with goals related to things like being in a healthy romantic relationship, fulfilling friendships or even optimal mental health. ... so why do we it? many self-sabotaging behaviours act as a defence mechanism against unpleasant emotions, such as a fear of failure or abandonment. these behaviours are rooted in a lack of self-esteem and self-worth, making you feel guilty and ashamed. going beneath the surface of the behaviour and getting to the root cause is an important part of making different choices. here are a few common self-sabotaging behaviours and the deeper reason why we might be engaging in them. are there are any others you would add to this list? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts

The second post of our Small Joys series looks at why music is so special. Music has pulled us all through some tough times! We look at exactly how it affects our mental health and how we can use this knowledge to manage our moods https://blog.well-nest.ca/2020//17/music-and-mental-health/ #music #mentalhealth #creativity #selfexpression #tunein #tuneout #feelyourfeelings #heartmusic

failure has its benefits when we aim to see the opportunities in failure, it becomes clear that trying and failing gives us access to truths about ourselves and others like nothing else can. our relationship to failure is often very personal. as children, we are taught the meaning of failure and how to respond to it. if we were taught that failure is part of learning and growing, we are less likely to fear it. seeing failure as a learning opportunity becomes easier.... if we were harshly punished for making mistakes or told that failure is never an option, it's easy to become afraid of failing as an adult. moreover, seeing the unique opportunities in failure becomes harder. if this sounds like you, we encourage you reflect on past failures or setbacks. how did those events shape your future choices? what skills and qualities did you gain from those experiences that would not have been possible otherwise? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts

What doesn't kill you makes you stronger right? In this post we explore resilience: why we need it, and how to build it. https://blog.well-nest.ca//09/15/10-ways-to-build-resilie/ #resilience #strength #selfawareness #failingwell #lifelessons #SupportWithStrength #mentalhealth #selfacceptance

how to fail forward failure is an essential piece of the human experience. while it hurts, it is also the most guaranteed road to personal growth, as long as we are motivated to learn from our failures and apply this knowledge to other opportunities! when our efforts are met with failure, it’s not always easy to remember that the whole point of failure it to learn.... here are a few tips to help you re-frame failures in a more constructive light. what is your approach to managing failures? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma

positive self-talk explained positive self-talk does not mean you are always looking at the bright side! it means approaching a situation with an "I can tackle this" attitude. sometimes it means actively looking for the negative bias in your thoughts and replacing it with a more balanced thought. ... most importantly, positive self-talk is adopting a learner's mindset. even when things don't go well, you recognize the lessons and believe in your ability to do better next time. this type of inner dialogue also encourages us to see hardships and challenging feelings as something temporary that will pass. how do you encourage your inner dialogue to be more positive? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts

negative self-talk explained can you recognize any of these phrases from your own inner dialogue? negative self-talk interferes with our ability to believe in our own capabilities and potential. it also diminishes our confidence.... the end result of this pattern of thinking is we end up ruling ourselves out of opportunities, relationships, and satisfaction in life. how do we counteract negative self-talk? 1) try changing negativity to neutrality by using more gentle language i.e. instead of "I hate this" --> "This isn't what I had hoped for" 2) talk to yourself as you would talk to a dear friend 3) call out your inner critic- we wrote a whole blog post on this topic! how do you challenge negative self-talk in your life? #mentalhealth #psychotherapy #therapy #healing #psychotherapist #therapist #diversity #stress #mindfulness #intersectional #psychoeducation #poctherapist #wellnesttherapy #selfcare #selfacceptance #selfknowledge #toronto #trauma #antioppressive #antiracist #queerpositive #queerallied#love #negativethoughts See more

Failure is not just inevitable, it's essential. Learning how to fail well is an important aspect of succeeding! In this post, learn what lies behind a fear of failure and how to make the most out of your failures. #failforward #learntofail #fearoffailure #successmindset #successgoals #efficientfailing #failureispartofsuccess #growthmindset #innercritic #innerwork #innerwisdom #selfwork #innergrowth #selfawareness