Christine McPhail MSc, MA, RD, RP

01/07/2026

01/07/2026

This week, we turned 5 years old! 🥳

It's hard to believe the business we dreamed up during socially-distanced picnics in 2020 has now turned into an incredible collective of dietitians, psychotherapists, social workers, and clinical supervisors. We simply could not be more proud.

This past year, we:
- Supported 250+ clients
- Completed 2000+ sessions
- Offered over 225 pro bono/low cost sessions thanks to our wonderful student therapists
- Offered individual, dyad, and group supervision focused on eating disorders, neurodivergence, and LGBTQ+ support

We are forever grateful for the clients, supervisees, and colleagues who have put their trust in us these past 5 years. It’s because of you we get to do work we absolutely adore.

Here's to many more years!
Josée, Christine, and the Blossom team

12/04/2025

Reflections✨✨✨

Ever since becoming a therapist and likely before as well, I've been told that helping people feel seen, heard, respected, and cared for was essential to this work. This point of view is often credited to Humanistic approaches to therapy and unconditional positive regard but of course the concept of feeling seen and cared for and connected with another human being helpful and healing is as old as time and doesn't belong to the field of psychology alone.

Feeling seen is subjective but from my experience it involves having someone witness your authentic self, the good, the bad and everything in between and still believing in your inherent worth. It's a forgiving and compassionate stance but it also holds you accountable to your potential for a fuller human experience. You may have experienced this in therapy, where you learn that this person really sees you, especially when you may not be able to see or appreciate your self fully. You may have also experienced this with friends, family, teachers, coaches etc. too. Maybe you have provided this for someone too.

We can teach coping skills and share knowledge as humans and therapists but believing in someone's worth and showing up for them with a true desire for connection? That is a gift and it is essential for mental health to flourish. We have to be connected and feel that we matter.

11/11/2025

It's that time of year again....winter brain season 🧠

You’re not alone, if you feel heavy, unmotivated, sad, or foggy — that doesn’t mean you're failing. It means your brain is responding to: less light, less movement, reduced social contact, cold stress etc. You don’t have to power through winter — you can support yourself in it and adapt.

Here are some tips:

-Get light within the first hour of waking. Even 5–10 minutes outside helps regulate serotonin + melatonin. If you can swing it, a daylight lamp (10,000 lux) is a total game changer too.

-Set micro-goals instead of big ones. Your winter self is not the same as your summer self.

- Challenge winter isolation by scheduling small social touch points — even “silent hangouts” while you both do your own thing or check out local shows, museums or outdoor activities together.

-Keep your wake-up time steady and open your curtains during the day (even if it’s gloomy out). You may need more sleep in total too.

-Create cozy rituals: tea, candles, puzzles, reading, small routines that make the season feel gentle. Share these with others.

10/07/2025

Some gems from the therapy room ✨🩷📣

10/02/2025

Grounding ✌️✨🩷

10/01/2025

It's been a while so I wanted to re-introduce myself and give y'all some life updates ! 👋

-I'm a q***r woman and came out when I was 29 🏳️‍🌈
-I'm neurodivergent and have lived experience with an ED and other mental health struggles, which gives me a lot of empathy for my clients 🧠
-I LOVE therapy for myself and it helps me be the best provider I can be 🩷
-Professionally, I became a dieititan first and then a therapist. I do both now 💡
-I find it rewarding to help folks through life transitions, grief, practicing self-compassion, s*x therapy and q***r identity, attachment styles, disordered eating and more! ✨
-I practice from a lens of social justice, including a weight-inclusive approach 📣

-I'm newly engaged to my wife-to-be 💍
-I grew up in a small town outside of Ottawa and we just a bought our first home together there. This is a dream come true for me as I love my small town community and a slower pace 🏡
-I love animals and I have a cat and a dog (you will see them in our sessions if you are a client) 🐈🐕
-I've done dance since I was 3 years old and continue to do adult ballet classes 💃
-I love stuffed animals and curling up with a book, an ipad game., a vlog, or TV show/movie. I really enjoy true crime content too 📚
-I love being outdoors and I find movement outdoors is super helpful for my ADHD. I ride horses now too and am a nature enthusiast and birder!🐎 🌳
-I'm a middle of the roader personality wise. I love my alone time and need it to recharge but I also love being around people and my friends and family. The struggle is finding the balance and honouring my own capacity 👀
-I love being a part of community spaces like markets, local events, the library, bookclubs, volunteering etc. 🍎
-I love tattoos and have 3 of them (so far!) 🦑
-I apply lip balm like my life depends on it 💄
-My favourite coffee order is an iced latte (seasonal flavour) ☕

I'm glad you're here! ✨🩷

09/25/2025

Perfectionism can feel like it’s driving you forward, but often it quietly holds you back. I've struggled with perfectionism tendencies too and I've been challenging this a lot starting as a beginner horseback rider 🐎

Here are a few ways it may hold you back too:

Paralysis by analysis – You spend so much time planning or editing that you delay finishing (or even starting) projects. Fuelled by anxiety, we learn to avoid starting.

Fear of failure – The worry of not doing something “perfectly” can stop you from trying at all. Not applying to that job, asking that person out, trying a new hobby etc.

Missed opportunities – While you’re stuck refining, others move ahead with “good enough” work. They also might experience less stress too.

Burnout – Constantly pushing yourself to impossible standards drains energy and joy.

Self-criticism – Perfectionism can turn every small mistake into “proof” you’re not enough, lowering confidence. We also might criticize ourselves so much that we no longer want to try anything new.

Strained relationships – Holding yourself (and sometimes others) to unrealistic expectations can create tension and conflict.

👉 In short: perfectionism often keeps you “safe” but small. It trades growth, creativity, and authenticity for control. Joy sometimes happens in the messy parts!

09/22/2025

Another round of things I've said as a therapist! ✨🩷💡

09/17/2025

Joyful Movement - What I've Learned Part 2 ✨✨✨

-Movement is NOT your whole identity. Having multiple interests helps make your life more joyful.
- Moving your body doesn't have to be formal. It can be really simple. Stretching, getting up from your desk, taking your dog outside. etc. Be curious!
-Someone else's choices around movement are not guidelines for how or how much you should move your body. You can learn to listen and trust your own body.
-Movement isn't always accessible fully. Try not to let ableism get to you and let this determine how you see your own value.
-The benefits of movement reduce if it is compulsive, guilt ridden, or not adequately fuelled for.
-Movement like any health behaviour is NOT a moral obligation. Your ability to make personal decisions based off of your preferences is valid.
-No one should really be applauding exercise, eating habits or body size without knowing more about the person's values and motivations. You can ask if it's ok to discuss these topics just to be safe. I've seen comments like this reinforce excessive and dangerous exercise habits.
-Movement outdoors brings in a whole other element of experiencing the benefits of nature. I would rather walk in the woods or swim in a lake than go to a gym but sometimes a more formal space is fun too!