Four Wings Psychology

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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.

“I know I’m allowed to say no, but I still feel guilty.”“I know one mistake doesn’t define me, but it doesn’t feel that ...
10/09/2026

“I know I’m allowed to say no, but I still feel guilty.”

“I know one mistake doesn’t define me, but it doesn’t feel that way.”

“I know they aren’t upset with me, but I still feel uneasy.”

Sometimes our intellectual understanding changes before our emotional responses do.

Emotional learning is often shaped through repeated experiences, not simply by knowing the “right” answer.

So if you understand something logically but your feelings haven’t caught up, it doesn’t mean you’re doing anything wrong.

Both things can be true: you can know something differently and still be learning what it feels like to experience it differently.

Sometimes, before a difficult conversation, we play it out in our minds.What will I say? What might they say? How will I...
10/08/2026

Sometimes, before a difficult conversation, we play it out in our minds.

What will I say? What might they say? How will I respond if it goes badly?

Mental rehearsal can be one way we prepare for uncertainty. Imagining different possibilities may help us feel a little more ready for something that feels unpredictable.

But sometimes the rehearsal keeps going long after it’s helpful, trying to find the perfect wording or predict every possible response.

If this sounds familiar, you might gently ask: “Do I need more preparation right now, or am I looking for certainty I can’t actually have?”

You don’t need to predict every part of a conversation to enter it thoughtfully.

Slowing down can sound comforting, but for some people, it doesn’t always feel that way.When life gets quieter, you migh...
10/05/2026

Slowing down can sound comforting, but for some people, it doesn’t always feel that way.

When life gets quieter, you might notice restlessness, guilt, racing thoughts, or an urge to stay busy.

It can make sense.

If you’ve spent a long time moving from one responsibility to the next, staying productive, or being attentive to what others need, slowing down may feel unfamiliar. Your mind and body may need time to adjust to a different pace.

You don’t have to force yourself to relax.

You might start with something smaller: a few quiet minutes, a slower morning, or doing one thing without rushing to the next.

Rest doesn’t have to feel perfectly peaceful to still count.

Meet Jiji Kaur, Registered Psychotherapist (Qualifying) 🤍Jiji works with adolescents and adults, offering a warm, collab...
10/02/2026

Meet Jiji Kaur, Registered Psychotherapist (Qualifying) 🤍

Jiji works with adolescents and adults, offering a warm, collaborative, and non-judgmental space to explore experiences related to trauma, relationships, sexuality, identity, culture, and mental health.

Her approach is trauma-informed, culturally responsive, and client-centred, drawing from CBT, DBT, ACT, Motivational Interviewing, and mindfulness.

Outside of the therapy room, Jiji loves spending time in nature, getting creative through painting and crocheting, playing guitar, and snuggling with her two kittens.

We’re so happy to welcome Jiji to the Four Wings Psychology team. 🤍

Please join us in welcoming Samrah Asif, Registered Psychotherapist (Qualifying), to the Four Wings Psychology team. 🤍Sa...
09/28/2026

Please join us in welcoming Samrah Asif, Registered Psychotherapist (Qualifying), to the Four Wings Psychology team. 🤍

Samrah works with children ages 7+, adolescents, and adults, supporting clients navigating anxiety, depression, autism, ADHD, stress, self-esteem, and spirituality or culture-based concerns.

Her approach integrates CBT, ACT, and DBT alongside culturally responsive and neurodiversity-affirming care, with therapy thoughtfully tailored to each person’s identity, experiences, strengths, and needs.

At the heart of Samrah’s work is the therapeutic relationship. She creates a warm, collaborative, and non-judgmental space where clients can feel understood, while exploring what matters to them at their own pace.

Outside the therapy room, Samrah enjoys discovering new cafés, staying active, and spending time with friends and family.

We’re so glad to have Samrah as part of our team. 🤍

Feeling safe in therapy doesn’t necessarily mean that every conversation feels easy or comfortable. It can mean knowing ...
09/27/2026

Feeling safe in therapy doesn’t necessarily mean that every conversation feels easy or comfortable. It can mean knowing you have a say in how the process unfolds.

At Four Wings Psychology, we approach therapy with the understanding that trust takes time. You can ask questions, take things slowly, share what feels manageable, and let your therapist know when something isn’t sitting right.

There’s also no expectation to arrive with the “right” words or a clear idea of where to begin. Therapy can be a space to explore what you’re experiencing with curiosity and compassion, and without judgment.

Feeling safe can look different for everyone. What matters is having room for your needs, boundaries, and voice along the way.

Meet Logan Noonan, Registered Psychotherapist (Qualifying) 🤍Logan works with teens (12+), young adults, and adults, supp...
09/25/2026

Meet Logan Noonan, Registered Psychotherapist (Qualifying) 🤍

Logan works with teens (12+), young adults, and adults, supporting clients with anxiety, stress and burnout, life transitions, emotional regulation, self-esteem, relationship challenges, and OCD.

Logan strives to create a safe, authentic, and collaborative space where clients feel seen and understood. Her approach is trauma-informed and person-centred, drawing from ACT, CBT, and DBT to meet each client’s individual needs, goals, and pace.

Outside the therapy room, Logan enjoys reading, spending time with family and friends, and going to concerts.

We’re so happy to welcome Logan to the Four Wings Psychology team. 🤍

Perfectionism is often talked about as something to stop doing, but for many people, it developed for a reason.Being hig...
09/23/2026

Perfectionism is often talked about as something to stop doing, but for many people, it developed for a reason.

Being highly careful, prepared, or achievement-focused may have helped create a sense of safety, approval, predictability, or control. That can make the pressure to “get it right” feel difficult to step away from, even when it becomes exhausting.

Rather than criticizing perfectionistic patterns, it can be useful to notice what they are trying to protect.

From there, the goal doesn’t have to be caring less or lowering every standard. It may be learning that effort can still have value when the outcome is imperfect and that mistakes don’t have to carry so much meaning about who you are.

The shift from summer rhythms into school, work, and family schedules can feel surprisingly tiring.Even when a routine i...
09/21/2026

The shift from summer rhythms into school, work, and family schedules can feel surprisingly tiring.

Even when a routine is familiar, transitioning back to earlier mornings, fuller calendars, more decisions, and different expectations takes adjustment.

If you’re not immediately feeling organized or productive, it doesn’t mean you’re doing anything wrong.

You might find it helpful to ease back in gradually:
- focus on one or two routines at a time
- leave some breathing room where you can
- expect that energy and focus may fluctuate
- give yourself time to find a rhythm that works

Transitions take energy. You’re allowed to settle in slowly.

Academic pressure can become tied to so many things at once: belonging, identity, future plans, family expectations, com...
09/18/2026

Academic pressure can become tied to so many things at once: belonging, identity, future plans, family expectations, comparison, and a desire to do well.

For caregivers, it can be tempting to focus on solutions: study plans, deadlines, marks, or what needs to happen next. Sometimes, the more supportive starting point is to understand what the pressure feels like from the teen’s perspective.

Questions that invite rather than evaluate can create more room for honesty. So can recognizing how much effort something is taking, even when the outcome isn’t what they hoped for.

One of the most grounding messages a caregiver can offer is that achievement matters less than the relationship, and that a teen remains worthy of care, pride, and connection regardless of performance.

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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