Elite Counselling & Consulting

We are thrilled to introduce our new placement student, Nadia Bellio, who will be joining us this September! Nadia is not just a student; she has been a registered midwife since 2007 and currently works at St. Michael's Hospital in Toronto. She is completing her Master of Social Work (MSW) at Wilfrid Laurier University and brings a wealth of information and experience to our team.

Under the supervision of Kameela Osman, MSW, RSW, Nadia will be offering reduced-fee therapy sessions starting in September. To find out more or to join her waitlist, please email [email protected] or call 905-419-3242. Welcome, Nadia! 🌟

Procrastination can sneak into our lives and hold us back from achieving our goals. Understanding why we procrastinate is the first step to overcoming it. Here are the five reasons we procrastinate and some simple strategies to counter them. Swipe left to learn more about each reason and how to challenge them! 🌟

Remember, progress is more important than perfection!

If you're in need of mindset support both Sarah Lamb, RP & myself (Kameela Osman, MSW, RSW) are currently accepting clients.

If you find yourself in the thick of overthinking or even rumination, these 3 simple steps can help. Practicing these on a regular basis can help them feel more effective in a moment of need, as well as bring stress levels down potentially reducing how often you end up in overthinking.

There definitely are other things that can help such as distraction or grounding through temperature, but these are an accessible 3 you can do anywhere!

As a couple's therapist, I often see couples bogged down by all the things they think are going wrong in their relationship. Many indicate resentments that have built up over unmet expectations, needs and wants. While it's important to address these and work at better communication and partnership. It's really easy to develop a skewed view of your partner and your relationship. Taking a moment to reflect on appreciation and gratitude for your partner can help balance out those thoughts and may shift how you interact with each other, leading to positive change. 

Frequently when this is done there's more room to address working on the relationship from a place where you can hear each other instead of, being stuck in defensiveness.

We thank Shylo for her contribution to the practice through her student placement!! 🙏🏾

She's officially done in August however, is no longer accepting new clients. Student therapists are a great asset to the practice and the community, allowing for reduced fee therapy and creative programming.

Next month I will announce our new student who is more than ready to get started. I'm excited to have an MSW student joining us for September, continuing to support reduced fee services.

In the meantime, if you are looking for more
🚨immediate availability. Sarah Lamb, Registered Psychotherapist is accepting new clients. She has in-person ( ) and virtual (Ontario-wide) availability.

See the bio link to book your FREE Consult.

🌞📚 Dive into summer reading with our latest blog on the mental health benefits of books!

Discover how reading can reduce stress, improve sleep, and boost emotional well-being.

Plus, download our FREE reading log to make reading fun for little ones in your life! https://www.elitec-c.com/3167-2/

💙 Perinatal mental health isn’t just a mom’s issue—it’s a dad’s issue too. Fatherhood brings its own set of challenges and transitions that can impact mental health. Remember, support is available. offers groups for dads, and I’m here to help individuals and couples navigate this journey too. Let’s prioritize mental wellness for everyone.

🪷Family wellness starts with healthy parents.

Meet Sarah Lamb, our dedicated Registered Psychotherapist, who has been making a positive impact at our clinic since 2021. Sarah is now accepting new clients and is ready to support you on your journey to better mental health. 

Sarah works with individuals and couples, in-person in our office, as well as, virtually Ontario wide. 

Sarah has additional training in: 

🪷Acceptance commitment therapy

🪷The Gottman method for couples therapy, level 1

🪷Treating trauma & affairs in couples

🪷Emotion Focused Therapy

📌Book your session today, link in the bio. 

🫠Struggling with overwhelm or overstimulation?

Discover how tracking and reflecting on dysregulation can transform your emotional well-being.

Dive into our latest blog to learn powerful strategies and grab a free dysregulation log worksheet! 📝✨

📌https://www.elitec-c.com/understanding-and-managing-emotional-dysregulation/

We just had a morning! Sometimes when really overwhelmed we can struggle to think of what might help. Having a few go tos for self-soothing/grounding can help. I take time after school drop off to gather myself before hopping into my day, some self-massage/stretching/breathing are my picks today.

Consider what would help you when overwhelmed?

Navigating parenthood can reshape relationships in unexpected ways. Discover the 3 common changes couples face when parenting a new baby or young child(ren), shared by experienced social worker and psychotherapist Kameela Osman, MSW, RSW.

See link in for full article https://www.therapyroute.com/article/3-common-relationship-changes-when-parenting-a-new-baby-or-young-children-by-k-osman

Affirmations have the power to shift our mindset and transform our self-talk. They're not just over-the-top positive statements, but can be carefully crafted thoughts that reinforce what we want to bring into our lives, while directly challenging and replacing patterns of unhelpful thinking.

Unhelpful thinking being thoughts that keep us stuck, discourage us or move us away from our wants/needs.

If struggling with self-talk connect with Sarah Lamb, RP or myself (Kameela Osman, MSW, RSW) for a free consult to see how we might be able to support you.

🚨New blog article on The Pressure to Make Summer Memories, which includes 5 tips for staying present this summer.

This one's geared to moms not because, only mom's can feel this but as, this is what I notice comes up more frequently in therapy.

Plus there's definitely a lens from my personal experience, including my all time favourite tip ( #3)🙌🏾

🌻Full article
https://www.elitec-c.com/the-pressure-to-make-summer-memories-a-guide-for-moms/

At a time when women are at their most vulnerable, when they need the most support, I sadly hear too many receive the most judgment, and criticism. Let's remember to hold the moms in our lives not just their babies.

If you're a mom in need of support, join the FREE Mom wellness virtual group. The group runs every second Monday of the month. See the link in the bio for more info.

Why is this free?

I'm a mom of 2 who, became a therapist before I became a mom. Once I became a mom so much came up, from my own past traumas, internalized narratives I needed to challenge, to stressors in my present, including breastfeeding challenges and strained family dynamics. I didn't realize I was struggling with postpartum depression until about 8 months in with my first. I knew it was going to be hard, so I accepted the hard and thought I was struggling because I wasn't good enough. Of course I was also trying to pull on coping tools from my therapy knowledge, but the process of doing therapy and knowing the information are two different things. Once I realized I was dealing with something bigger I was fortunate to already be connected to the mental health world and resourced for myself.

That didn't stop perinatal anxiety from popping up with my second in pregnancy. However, I navigated that head on because I knew what I was dealing with. That doesn't mean it was easy, I did it with LOTS of the support that was right for me (psychotherapy, nurse practitioner, naturopath, a different OB, lactation services- it does take a village).

Fast forward to taking courses specific to perinatal mental health, launching my own clinic in 2018, and having a clinical focus on perinatal therapy. I also became perinatal mental health certified through

We need to hold mothers better.

Many moms hold their children and families together when they're falling apart inside. In Canada almost a quarter of new moms report symptoms of depression or anxiety. While many may talk to a friend or a family member, less than a quarter of those who acknowledge mental health struggles connect to a therapist or mental health professional (Stats. Can 2018-2019). This doesn't account for those who struggle in silence. 

Some ways you can support maternal mental health: 

🌻Learn more about maternal mental health, it can make the world of difference to a mom and child. 

🌻Speak up and support mental health initiatives. 

🌻Acknowledge women of colour face additional systemic and cultural barriers that put them at further risk. 

🌻Break stigma and let moms know she can talk to you about mental health struggles. Treating every disclosure as an opportunity to support mom, without judgement. 

🌻Support moms in connecting to a professional when needed. 

I'm fortunate to be perinatal mental health certified through PSI and an associate with  which keeps me connected to a wonderful network of perinatal therapists. If you're  in need of support reach out.

Moms remember today and always,
support is available, you matter!

Share this positive message wherever you go. Breaking stigma and creating conversations, the semicolon represents being/supporting mental health warriors, wrapped in love here in this print.

This print is available in a variety of products. Permanently on sale to support this message, while all sales support low fee and no fee mental health programming with

Crew neck sweater - $35 (Available in black or white)

Mug- $12.50

Tote- $14.50

T-shirt -$20 (Available in black or white)

Plus shipping and HST, free shipping on orders over $60

DM to start your order.

It’s not always possible to get out to connect with others. Other times the required commitments become a barrier. Our free monthly mom wellness groups allow moms to attend as available, from wherever you are. Open to moms at any stage, including those expecting.

Join for a sense of community, support, and resources.

Each session requires individual pre-registration, as this is not an ongoing group, participants can register for the group meetings that they can make.

Note this group is not a psychotherapy processing group, while psycho-education may be provided, the group is for support and connection.

This and other low fee programming is supported in part through

See the bio link for more info. or comment "more info" below

Cricket player approved!

Get this for yourself or the cricket lover in your life. Available in a white or black t-shirt

Cost: $25 +hst
$3.99 Canada wide shipping
Free shipping on orders over $60*

Show your love for cricket and wellness while giving back- all prints support low fee programming with Elite Counselling & Consulting

Place your order through instagram.com/wellnessprint or send me a DM

* Free shipping available for orders $60, based on pre-tax and shipping cost

It takes a village, and while not everyone has one, these mugs are a great way to acknowledge those special people in your circle. I added in some very dear to me grandparent references here, however, the title can be customized, so whether you need a Nonna instead of Nana or a Papa you get to acknowledge those in your village, with the title they hold in your life.

Order your "Village Mug" today
Priced at $14.99+hst
with Canada wide shipping for only $3.99 (free shipping for orders over $60)
DM me to start your order

Be a part of a positive ripple effect. Show appreciation while giving back. All prints from www.instagram.com/wellnessprint will support low fee programming and services with Elite Counselling & Consulting

Follow www.instagram.com/wellnessprint to stay connected to upcoming offers

One stop to essential tools for your relationships.The Seven Principles for Making Marriage Work workshop offers practical tools and strategies to put your relationship is on track for a lifetime of happiness.

Comment below for more info

Pendulation is a mindfulness technique that involves gently shifting attention between sensations of safety and discomfort in the body or mind. By acknowledging both the calm and the tension, we can cultivate resilience and find balance. I usually try to focus on the top of my outer ear (usually calm, not much going on there) or tip of a toe, to counter where there may be discomfort. Take a moment to pendulate today, noticing the ebb and flow of sensations within you. 🌀✨

Virtual or in-person therapy, what's your preference?

Did you know has been offering both from our pre-pandemic start?

I love the convenience of virtual therapy. I know I support many who wouldn't be able to get to in-person therapy.

However, I love being in the full presence of someone. There isn't anything different that I'm offering in-person but I do notice I feel more grounded, more connected in person. We also can be more creative with in-person sessions. And of course as someone who struggles with chronic migraines, I appreciate being off screen at times. So as a therapist my preference is in-person!

While my personal therapy preference is virtual🤷🏾‍♀️

What's your preference?

Did you know Ontario’s 24,000+   are the largest providers of   care in the province, opening doors to wellbeing, safety and stability when it’s needed most? Every day, Social Workers help Ontarians create new and empowering pathways to mental wellbeing, safety and stability. This , let’s recognize the many ways that for people across the province.

When couples find themselves in frequent gridlock (disagreements that don't make progress through conversation) emotional disengagement can begin. It can be seen as a giving up on trying to have emotional intimacy in the relationship or giving up on trying to meet emotional needs through the relationship. The cascade from emotional disengagement to isolation and loneliness can be quite fast, once that disengagement becomes more commonplace. 

Knowing the labels to these stages can help us better identify when it's happening in our relationship giving us the ability to interrupt this cascade. However, there has to be a willingness to do so from both partners. A starting point in couples therapy is often supporting individual emotional regulation (ie. flooding), then working on connection and communication tools to shift from patterns related to the "four horsemen" and break out of gridlock. For questions on couples therapy connect with Sarah Lamb, RP or Kameela Osman, MSW, RSW.

Dialects refer to the tension or interplay between opposing forces or ideas. Dialectical Behavior Therapy (DBT) combines principles of cognitive-behavioral therapy with mindfulness techniques to help individuals manage overwhelming emotions, improve relationships, and work on fullfilled living. The purpose of DBT is to help individuals develop skills for regulating emotions, tolerating distress, and improving interpersonal effectiveness. DBT recognizes that life is filled with contradictions and opposing forces, and that learning to navigate these dialectical tensions is essential for emotional well-being.

Overall, DBT aims to empower individuals to live more fulfilling lives by embracing dialectical thinking, building emotional resilience, and developing healthy coping strategies.

DBT is one of many modalities Kameela Osman, MSW, RSW integrates in her work individuals and couples. Reach out to find out more.

*her availability for new clients are limited to daytime appointments at the moment.

Self-compassion plays a crucial role in supporting our mental health in various ways. By cultivating self-compassion, we learn to treat ourselves with kindness and understanding, just as we would a good friend. This practice helps to reduce feelings of inadequacy and self-criticism, promoting a healthier mindset and increased emotional resilience. When faced with challenges or setbacks, self-compassion allows us to acknowledge our struggles without judgment, leading to greater self-acceptance and overall well-being.

Research has shown that individuals who practice self-compassion experience lower levels of anxiety, depression, and stress, highlighting the significant impact it can have on our mental health. Embracing self-compassion is a powerful tool that empowers us to navigate life's ups and downs with greater ease and compassion towards ourselves.

Our avoidance of pain, uncomfortable emotions and often conflict can create more turmoil. Prolonging our sense of suffering while we know that there are emotions within that need to be faced. Sometimes that avoidance comes from a lack of capacity. We may know don't have the space or the energy to face those emotions yet. While this comes from a place of survival, we must account for what that avoidance costing us.

I was fortunate to catch a workshop by David Kessler on grief with I know I'll be integrating that learning for my individual healing and with supporting others.

Every time someone in couples therapy ask me "what's the secret", I say positive repairs. I don't want this to be a secret!

A commitment to making repairs being willing to accept repairs is invaluable to maintaining a healthy relationship. It's natural, we disagree with each other and conflict arises. The question really becomes are we committed to trying to figure it out? Are we willing to compromise with each other? Can we hear each other's dreams and support them even if they aren't ours?

If you're in a relationship consider your commitment to repairs, your openness to hearing the other person. If in need of couples therapy both Sarah Lamb, RP and myself (Kameela Osman, MSW, RSW) are accepting new clients. 

🪷 Enhance your well-being with Shylo Heayn, RP (Qualifying) 🪷 Offering reduced fee services for support with low mood, depression, anxiety, self-esteem, and more!

Sessions at $50 + HST/session, sliding scale available based on need.

🕰️ Evening and weekend availability to accommodate your schedule. Take a step towards positive change! Book your FREE consult using the bio link.

🎯Services may be covered by extended health benefits, check your plan to ensure coverage.