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.

This fall, Four Wings Psychology will be offering a 12-week Cognitive Processing Therapy (CPT) group for first responder...
08/16/2026

This fall, Four Wings Psychology will be offering a 12-week Cognitive Processing Therapy (CPT) group for first responders, and we’ve recently learned that eligible participants may be able to have the cost covered through WSIB.

This group is designed for first responders experiencing trauma- or PTSD-related symptoms. It offers a structured, supportive environment to better understand how trauma can affect thoughts, emotions, and daily life while learning evidence-based strategies that can support recovery.

We’re grateful to our first responder community and welcome you to connect with us if you’d like to learn more about the group or potential WSIB coverage.

Grounding is often talked about as though there’s one technique that works for everyone. In practice, our needs can be m...
08/15/2026

Grounding is often talked about as though there’s one technique that works for everyone. In practice, our needs can be much more individual.

A strategy that feels supportive one day may feel distracting or uncomfortable another day. Some people connect more easily through movement, while others prefer sensory cues, familiarity, or simply reducing what’s coming at them.

You might approach grounding with curiosity rather than pressure: "What feels supportive to me right now?"

There’s no need to force yourself through a technique because it’s commonly recommended. Grounding can be flexible, brief, and adapted to what feels accessible in the moment.

Growing up has never been simple, and today's young people are navigating a world that can feel both connected and overw...
08/12/2026

Growing up has never been simple, and today's young people are navigating a world that can feel both connected and overwhelming.

Behind every young person is a unique story, shaped by relationships, school, family, identity, community, and the many changes that come with adolescence.

Many young people are carrying worries they don't always have the words to explain. What often helps most isn't having all the answers; it's knowing there's a safe adult who will listen with curiosity and patience, without judgment.

Today is a reminder to make space for young voices, to take their experiences seriously, and to let them know that their feelings matter.

At Four Wings Psychology, we're grateful to support children, teens, and families across Ontario, helping young people build understanding, resilience, and confidence at their own pace.

Setting a boundary can bring up guilt, even when the boundary is healthy and important.If guilt shows up, it doesn’t alw...
08/11/2026

Setting a boundary can bring up guilt, even when the boundary is healthy and important.

If guilt shows up, it doesn’t always mean you’ve done something wrong. Sometimes it shows up because you’re doing something differently: expressing a need, saying no, asking for space, or choosing what you have capacity for.

You might find it helpful to remember:
- A boundary can be kind and still disappoint someone.
- Someone else’s feelings don’t automatically mean your boundary was unkind.
- You can care about someone and still have limits.
- Boundaries can take practice, especially if putting others first has felt safer or more familiar.

You’re allowed to move slowly. Setting boundaries is a skill that can become more comfortable with time.

Have you ever noticed that when you're overwhelmed, even simple decisions can feel impossible?That's not because you've ...
08/08/2026

Have you ever noticed that when you're overwhelmed, even simple decisions can feel impossible?

That's not because you've lost your ability to think clearly. It's because your brain is working differently under stress.

When your nervous system detects a threat, whether it's physical or emotional, it prioritizes safety over complex thinking. Energy shifts toward helping you respond quickly, while abilities like planning, problem-solving, remembering details, or finding the right words can become harder to access.

This is a normal human response. It doesn't mean you're incapable or "not coping well." It means your brain is responding to what it perceives as important in that moment.

Often, clarity returns not by pushing yourself to think harder, but by first creating enough safety for your nervous system to settle.

If you've been struggling to focus lately, it may be worth meeting yourself with curiosity rather than criticism.

"Regulate your nervous system" can sound like one more thing to get right.For some people, the phrase brings relief. For...
08/05/2026

"Regulate your nervous system" can sound like one more thing to get right.

For some people, the phrase brings relief. For others, it can create pressure to become calm, composed, or in control before they feel ready.

But when mental health professionals talk about nervous system regulation, they aren't talking about becoming calm all the time, thinking positively, or being unaffected by life's challenges.

Instead, regulation is about building the capacity to notice what's happening within you, respond with greater awareness and self-compassion, and gradually find your way back to a place that feels more manageable.

It's not a destination or a measure of how well you're doing. It's an ongoing process, and one that looks different for every person.

When our bodies respond in ways we don't understand, it's easy to assume something is wrong with us.But many of the resp...
08/04/2026

When our bodies respond in ways we don't understand, it's easy to assume something is wrong with us.

But many of the responses people struggle with today began as ways of adapting to experiences that once required protection. What helped us get through one chapter of life doesn't always disappear when that chapter ends.

Approaching these moments with curiosity, rather than criticism, can create space for understanding. Instead of asking, "What's wrong with me?" you might gently wonder, "What might my nervous system be trying to do for me?"

That shift doesn't make the experience disappear, but it can soften the shame that so often comes with it.

Summer often brings a change of pace. Schedules become less predictable, routines shift, and days can feel a little more...
08/01/2026

Summer often brings a change of pace. Schedules become less predictable, routines shift, and days can feel a little more spontaneous.

While that flexibility can be refreshing, it can also leave some of us feeling a little untethered.

Finding a routine during the summer doesn't have to mean planning every hour of the day. Sometimes it's simply keeping a few anchors in place: waking up around the same time, eating regular meals, making time to move your body, or creating a calming evening routine.

It's okay if every day looks a little different.

A gentle routine can offer a sense of steadiness while still leaving room for the rest, fun, and spontaneity that summer often brings.

Balance doesn't have to be perfect. It just has to work for you.

We're growing, and we're so grateful to be able to support more members of our community.We're excited to share that Fou...
07/30/2026

We're growing, and we're so grateful to be able to support more members of our community.

We're excited to share that Four Wings Psychology will soon be opening our second location!

Located at Suite 305 – 135 Michael Cowpland Drive in Kanata, we anticipate welcoming clients to this new space in early to mid-September.

This milestone is about more than opening another office. It's a reflection of the trust our clients have placed in us, the dedication of our team, and our ongoing commitment to making compassionate, evidence-based mental health care more accessible across our community.

From the beginning, our goal has been to create spaces where people feel welcomed, respected, and safe to show up exactly as they are. We know that reaching out for support can be a meaningful step, and we hope this second location offers another place where healing, growth, and connection can unfold at a pace that feels right for each person.

To everyone who has been part of our journey—our clients, community partners, and those who have shared our name with someone they care about—thank you. Your trust and support have helped make this next chapter possible, and we are deeply grateful.

We can't wait to welcome both familiar and new faces to our Kanata location this September and to continue walking alongside our community with warmth, compassion, and care.

As humans, we're wired for connection. Feeling seen, heard, and understood can support our well-being in ways that go be...
07/29/2026

As humans, we're wired for connection. Feeling seen, heard, and understood can support our well-being in ways that go beyond simply being around other people.

Meaningful connection doesn't always come from having a large social circle. Sometimes it's found in a conversation with a trusted friend, sharing a quiet moment with a partner, spending time with family, or feeling a sense of belonging in our community.

Connection can also look different throughout our lives. There may be seasons when relationships come easily and others when they require more intention. Both are a normal part of being human.

If you've been feeling disconnected lately, you're not alone. Reaching out doesn't have to be a big step. Sometimes connection begins with a simple text, a shared walk, or a conversation with someone you trust.

Meaningful relationships aren't about perfection. They're about feeling accepted, supported, and able to be yourself.

Address

117 Centrepointe Drive
Ottawa, 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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