Foundations for Emotional Wellness

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Foundations for Emotional Wellness FFEW is a thriving practice in east Toronto, committed to supporting children, adolescents and families experiencing a variety of mental health challenges.

Offering individual, caregiver and group therapy options. I am a registered clinical psychologist who specializes in working with children, adolescent, and parents. My goal is to help clients cope with uncomfortable feelings, improve relationships, and increase competency and efficacy in managing the demands of each new stage of development. I am also a strong believer that the environment in which kids are immersed is a critical factor for how they learn to regulate their emotions and build resilience. For this reason- I am passionate about parenting and early intervention. I aim to equip parents with knowledge and tools to strengthen the parent child relationship, decrease behaviour problems, and build long term emotional health and resilience. I received my B.A. in Psychology from McGill University, and my Masters and Ph.D from the University of Illinois- Chicago. I have worked in a variety of mental health settings including community mental health, private practice, day treatment programs and hospitals. In 2017, I started Foundations for Emotional Wellness- where I maintain a private practice, run parenting groups and workshops, and give talks and training on various mental health issues.

09/17/2026

The science is clear, sleep is where a lot of the developmental magic happens for kids.

Dr. Zia explains how sleep supports memory consolidation, emotion regulation, and even athletic performance and motor skills, all things that are hard to build any other way.

In a world where devices are designed to compete for attention right up to bedtime, protecting sleep takes real intention.

School age kids need 9 to 12 hours of sleep a night, teens need 8 to 10, and the earlier that routine becomes a firm habit, the less it becomes a nightly negotiation.

Set it early, protect it consistently, and let sleep do the heavy lifting for your child's development. 🧠💤


📍 Toronto, ON | Learn more at ffew.ca.

09/14/2026

Family dinners aren't just a nice to have, they're preventive care for your whole family.

Dr. Zia breaks down why one shared meal a day is linked to lower substance use risk, better emotional wellbeing, and healthier eating habits in kids and teens.

It's not about what's on the table, it's about the 20 minutes where your kid knows someone is going to ask how they're doing and actually wait for the answer.

Simple, consistent, and backed by research.

Learn more about supporting your family's mental health at ffew.ca. 🍽️ 💙

10 rules I trust — as a psychologist and as a parent of three.Not complicated. Not hacks. Not tips. These are the pillar...
09/09/2026

10 rules I trust — as a psychologist and as a parent of three.

Not complicated. Not hacks. Not tips.

These are the pillars I keep coming back to — simple to say, genuinely hard to actually do — after decades of sitting across from kids and parents in my practice, and after testing every single one of them in my own house, with my own three kids, at the same time.

Swipe to see all ten.

Starting this week, I'm giving each one its own video — one rule, one deep dive, all the way through the series.

Here's my question for you: which one is the hardest for you to actually live out?

I don't always make the best decisions for my kids — but this one was a good one.This summer, as someone who advocates w...
09/04/2026

I don't always make the best decisions for my kids — but this one was a good one.

This summer, as someone who advocates wholeheartedly for unplugging, I decided to test what I preach — and I was nervous about how it would land.

I told my teenagers they'd be leaving their phones and devices at home for two weeks at the cottage.

I know the benefits of unplugging. I also know how hard it is to actually do it — and I definitely know the tears and pushback that can come with limits around phone use.

Especially with teens. Especially in the summer. Especially when they're looking at you like, "It's summer, Mom — chill!!"

There was fighting. There was grumpiness. There was boredom. And there were also moments like this one.

Without the pull of screens, we got the downtime our family needed after a busy year in the city. We reconnected — board games, cards, cooking together, even the dishes.

It wasn't all perfect and shiny, but the benefit of unplugging was undeniable.

I hope you all had a good summer, and found your own way to unplug.

Happy last weekend of summer, friends — good luck with the transition next week!

💙

09/03/2026

Ever wonder why kids feel so bored after screen time?

Think of your child’s brain as a juicy lemon, and the juice inside as dopamine — the happiness chemical that fuels focus, joy, and curiosity.

When kids reach for tablets or phones first thing in the morning, high-stimulation apps give that lemon a massive squeeze, completely draining their dopamine.

By the time they head to school or try to play, they go to squeeze the lemon again, but it's empty.

They aren't being lazy or defiant; they are simply running on empty, making normal, day-to-day life feel boring.

So what's the fix?
✓ Delay screens until later in the day
✓ Make sure they're fed and nourished first
✓ Get some movement in
✓ Allow time for self-directed, self-initiated play

Use that precious dopamine to help them grow — not hand it over to an algorithm.

Easy to say. Hard to do. But absolutely worth it. 💙

Need support navigating screen time boundaries, emotional regulation, or child therapy in Toronto? We can help.
📍 Toronto, ON | www.ffew.ca

08/31/2026

Here's the thing about big feelings... they're not a problem to solve. They're a wave to ride. 🌊

At FFEW, we help families understand the "wave of emotion" — rise, peak, return to baseline — and why supporting kids through it (rather than rescuing them from it) is what actually builds grit and emotional regulation over time.

Your job as a parent? Stay calm. Stay present. Ride the wave with them. 🌊

Let’s navigate these waves together. 💙

📍 Toronto | www.ffew.ca

08/26/2026

Back to school season is here … and with it comes the jitters, the disappointments, the "why isn't my best friend in my class" moments 😔

Here's a reframe: think of a tree grown in a greenhouse. The first storm it faces, it tips right over. Because wind isn't the enemy of a tree … it's actually what teaches the tree to grow deep roots, a strong trunk, and flexible branches so it can weather what comes.

Our kids are the same. Those little back to school bumps? They're not obstacles to protect our kids from … they're exactly what helps them build resilience.

Our job isn't to build the greenhouse. It's to help our kids grow strong roots 🌱

📍 Foundations for Emotional Wellness | Toronto
🌐 www.ffew.ca

08/17/2026

Do you have a child who worries a lot, struggles with anxiety, or constantly seeks reassurance?

As a parent, you might feel pulled in two directions — wanting to protect your child from distress, while also wanting them to be independent and thrive. Both instincts are completely valid. But when parents are on different pages, it can make supporting an anxious child even harder.

At FFEW, we work with families to bridge that gap — offering a proven framework that helps parents come together, create the right environment, and give anxious kids the tools they need to actually regulate their anxiety and thrive.

You don't have to figure this out alone. 💙 Visit ffew.ca or click the link in bio to connect with our team today.

07/24/2026

The "Let Them Theory" isn't just for adult friendships and boundaries. It works for parenting too. 🚗

There are two halves to this theory, and both matter equally:

✨ Let THEM — feel every emotion (yes, even the messy ones), make mistakes, and make their own decisions.
✨ Let ME — regulate my own emotions, stay connected through the mess, and lead with sturdy boundaries.

Kids don't build resilience by avoiding hard feelings. They build it by being allowed to have them, with a steady parent standing beside them.

📍 Foundations for Emotional Wellness | Toronto | www.ffew.ca

07/21/2026

If only parenting came with a pause button... 😅

But real life doesn't wait for us to catch our breath. Every day brings those split-second moments where we have to choose how we show up. Dr. Zia calls these "fork in the road moments."

Sound familiar?
✓ Your kid melting down over the "wrong" cup
✓ The homework fight before dinner
✓ Trying to leave the house without a battle

Here's what we know: It's not the moment itself that matters most... it's what you do next.

Do you stay steady and keep connection? Does it turn into a power struggle? The goal isn't perfection. It's learning to:
✓ Pause before reacting
✓ Stay connected even when it's hard
✓ Trust that the relationship matters more than winning the moment

This is the real work of parenting and you don't have to figure it out alone. 💙
📍 Toronto | www.ffew.ca

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