Get To Know Yourself Counselling

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Toronto, ON
Get To Know Yourself Counselling

Toronto Therapy Clinic
Focusing on Anxiety, Depression, BPD, Trauma, Relationships, Emotional Health & More

10/08/2026

If you live with BPD, you may know what it’s like to have your feelings dismissed as “too much.” It can be hard to open up when you’re expecting to be misunderstood.

I want our conversations to start with listening. We can make room for what you’re feeling, talk about what’s happening in your relationships, and explore the support you need.

I’m now accepting new clients. If you’re wondering whether we’d be a good fit, you’re welcome to call me at 647-326-8981 or book a free 15-minute consultation: https://gettoknowyourself.janeapp.com/

10/07/2026

Throughout the month, we’ve been talking about emotional triggers in our blog, and social posts—what happens beneath the surface and why certain experiences can bring up such powerful reactions.

Journaling is one way to begin understanding your own triggers. When you reflect outside of the emotionally intense moment, it can become easier to notice recurring patterns, consider what you learned about emotions growing up and identify what helps you feel grounded again.

Choose one of these prompts and give yourself a few quiet minutes to write. There is no right answer and nothing you need to solve. Simply notice what comes forward.

Understanding your triggers begins with becoming curious about them.

10/05/2026

Some mornings, you’re focused on what everyone else needs. The bags, the shoes, the clock. You get through it, even when you feel overwhelmed yourself.

Being validated can sound simple: “That was a lot to manage. It makes sense that you’re feeling this way.” No one has to fix the morning for you to feel heard.

For people living with BPD, feelings are sometimes dismissed as an overreaction. I want counselling to be a place where you can talk about what happened and how it felt, without having to defend your feelings first.

If you’d like to connect, call me at 647-326-8981 or book a free 15-minute consultation.

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Accepting New Clients

In-Person: Wasaga Beach & Toronto
Virtual & Phone Appointments Across Ontario

10/02/2026

The reaction happens in the present—but what fuels it may reach much further back.

When a moment resembles an earlier painful experience, the nervous system can respond before the thinking brain has time to understand what is happening. This can leave us feeling overwhelmed by anger, fear or shame—and confused by the intensity afterward.

Our blog, What Really Happens When You’re Triggered, explores what happens beneath the surface, why emotional memories can shape present reactions and how curiosity can help create more choice.

The complimentary Reflective Pause Guide takes that understanding one step further. It offers a quiet space to:

• Explore the patterns beneath your triggers
• Reflect on what you learned about emotions growing up
• Create a personal grounding phrase
• Practise returning your attention to the present

The blog helps you understand the reaction. The guide helps you reflect on what it may be communicating.

Read the Blog: https://gettoknowyourselfcounselling.com/what-really-happens-when-youre-triggered/

Explore the Reflective Pause Guide: https://heyzine.com/flip-book/b3ecca7e25.html

10/01/2026

You’ve apologized. You’ve done what you can to make things right. But you’re still replaying what happened and feeling awful about yourself.

That’s where the difference between guilt and shame matters. Guilt can help us recognize when we need to repair something. Shame can leave us feeling as though one mistake defines us.

I often encourage people to notice what happens after they’ve taken responsibility. Can you allow yourself to be someone who made a mistake, rather than someone who is a mistake?

If shame is something you’ve been carrying, we can make space to explore it together.
___________________________
Accepting New Clients

In-Person: Wasaga Beach & Toronto
Virtual & Phone Appointments Across Ontario

Book a Complimentary 15-Minute Consultation

647-326-8981
[email protected]

09/30/2026

You reread the message. You make one more change. You wait until you’re sure no one could take it the wrong way.

Perfectionism can look like high standards from the outside. But sometimes, underneath it, is a fear of being criticized, disappointing someone, or getting something wrong.

If this feels familiar, you don’t need to push yourself to “just stop.” It may help to understand what that careful part of you is trying to protect.

I’d be glad to explore that with you.

___________________________
Accepting New Clients

In-Person: Wasaga Beach & Toronto
Virtual & Phone Appointments Across Ontario

Book a Complimentary 15-Minute Consultation

647-326-8981
[email protected]

09/18/2026

In therapy, one of the most meaningful shifts can happen when we stop asking, “What is wrong with me?” and begin asking, “What has my nervous system learned to protect me from?”

This does not mean ignoring the impact of our reactions or avoiding responsibility for how we respond. It means understanding where those responses come from so we can begin developing new ones.

Patterns built around protection can change. With awareness, support and repeated experiences of safety, we can learn to respond to the present without being directed entirely by the past.

If emotional reactions are affecting your relationships, confidence or daily life, therapy can offer a supportive place to understand them and practise a different way forward.
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Now Accepting New Clients

In-Person: Wasaga Beach & Toronto
Virtual & Phone Appointments Across Ontario

Book a Complimentary 15-Minute Consultation

647-326-8981
[email protected]

09/16/2026

Calm is often spoken about as though it were a simple instruction: just relax.

But when your nervous system has learned to stay alert, calm may feel unfamiliar—or difficult to recognize in your body.

Journalling can help you slow down and notice your own patterns without expecting yourself to change them immediately. You might begin to recognize when your body feels most activated, what settling feels like for you and the small signals that tell you a shift is beginning.

Choose one prompt from the image and give yourself a few quiet minutes to respond. There is no correct answer and no need to force calm. The purpose is simply to understand your body a little better.

Save these prompts for your next reflective pause.

09/14/2026

You’ve finished everything that needed to be done. The room is quiet, and there is finally time to rest—but your body still feels alert.

Why can calm feel so difficult, even when you know you are safe?

In our blog, Why Can’t I Calm Down? Understanding an Overactive Nervous System, we explore why the body can remain prepared for danger long after the immediate stress has passed. You’ll learn how the nervous system’s alarm system works, why logic alone may not be enough to settle it and what can help your body begin recognizing cues of safety.

After reading, continue the reflection with the complimentary Reflective Pause Guide. This gentle companion includes:

• A quiet colouring pause
• Reflective questions
• Space to create a personal affirmation
• A simple orienting exercise to help you reconnect with the present

The blog offers information and understanding. The guide gives you space to pause, reflect and practise.

Read the Blog:
https://gettoknowyourselfcounselling.com/why-cant-i-calm-down-understanding-an-overactive-nervous-system/

Explore the Reflective Pause Guide:
https://heyzine.com/flip-book/a8a34759cb.html

09/03/2026

There’s something I hear in different ways in the therapy room:

“I just need to know that everything is okay.”

I understand that feeling.

When something feels different in a relationship, uncertainty can be incredibly uncomfortable. We want reassurance. We want an explanation. We want to know where we stand.

But sometimes I’ll invite someone to consider a different question:

What happens inside you when you don’t know?

That question can lead somewhere important.

Maybe you immediately assume the worst.
Maybe you feel an urge to fix things.
Maybe you need reassurance.
Maybe you pull away first.

Instead of focusing only on getting rid of the uncertainty, we can become curious about why it feels so difficult to hold.

Because we won't always have immediate answers from the people around us.

But we can learn to recognize what uncertainty brings up in us, separate the present from the past, and choose how we want to respond.

If uncertainty in your relationships feels difficult to manage, therapy can help you understand what may be underneath it. Reach out
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Now Accepting New Clients

In-Person: Wasaga Beach & Toronto
Virtual & Phone Appointments Across Ontario

Complimentary 15-Minute Consultation
647-326-8981
[email protected]

Address

190 Sherway Drive, Suite 208
Toronto, ON
M9C5N2

Website

https://gettoknowyourselfcounselling.com/

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Send a message to Get To Know Yourself Counselling:

Pablo Munoz
3080 Yonge Street Suite 5034
Rockyshores Counselling