JNM Wellness

We know how busy life can get, so we're making it easier for you to prioritize your mental health with flexible weekend options. Take the next step in your wellness journey—book your weekend appointment today!

Please welcome Jeff to our team! Jeff is a registered social worker with 10 years of experience, currently based at The Ottawa Hospital. He holds a Master of Social Work degree from Carleton University, specializing in clinical mental health. Jeff brings extensive expertise in working collaboratively with patients dealing with anxiety, depression, addictions, and marital difficulties.

Jeff is available for weekend appointments! Email [email protected] to schedule an appointment with Jeff.

✨ We are thrilled to welcome Chandan to our team! ✨

Using an integrative and compassionate approach, Chandan employs tailored, evidence-based strategies to help individuals discover their innate strengths and resilience, empowering them to lead meaningful and fulfilling lives.

Some of her areas of focus include:

➡️ Anxiety & depression
➡️ Self-esteem
➡️ Grief & loss
➡️ Life transitions
➡️ Stress
➡️ Work-life balance
➡️ Perinatal support

We're currently offering reduced fee sessions with Chandan! Reach out today to book a consultation or first appointment!

Today we are sending loving thoughts to some of the different experiences around motherhood 🌸

Motherhood is a varied and nuanced topic for which there is no shortage of experiences, both positive and negative.

If you connect with one of these experiences of motherhood, we see you, we hear you, and we are sending love to you. If you know someone who connects with one of these experiences of motherhood, let them know that you see them, offer to hear them, and let those be ways in which we can better love those around us ❣️

Anger can be a deeply powerful emotion, and it can be caused by a number of both internal and external factors. Anger can leave us feeling out-of-control, and it is in these moments that anger can become destructive. Keeping a few tips in mind for handling anger can help us recalibrate, and potentially even convert and redirect our anger.

What tips do you rely on for taming anger?

Let us know in the comments ❣️

🌸 Invest in Yourself this Mother's Day! 🌸

New clients receive 50% off their first 5 sessions with our perinatal mental health intern, Chandan! For everything from preparing for baby to tackling the symptoms of postpartum depression or anxiety to managing the stresses of parenthood, treat yourself to a safe space to work on yourself this Mother's Day.
Book between May 8-22 and prioritize your well-being. Because every mom deserves support.

In honour of World Maternal Mental Health Day, let's talk about a hard one: Mom Guilt❤️‍🩹

Mom guilt is the feeling of not being a good, or good enough, mother.

Mom guilt takes many forms, and may even have familiar scripts it recites when the self-shame and self-blame cycle begins. Scripts of not being enough, not patient enough, not exciting enough, not tidy enough, etc.

Explore some strategies for catching the cycle of mom guilt, and let us know what strategies you've used to reduce, reuse, and recycle Mom guilt ❣️

Communication becomes more connective, collaborative, and supportive when we can invite the tenets of consent, clarity, confirmation, and boundaries into our communicative events 🌸

Swipe through to explore examples of these principles ❣️

Infertility can have profound effects on mental health and relationships, often leading to feelings of sadness, anxiety, and isolation for those facing it. The emotional toll of fertility struggles can strain communication, intimacy, and overall well-being.

During Fertility Awareness Week, let's recognize the importance of sharing stories and supporting each other. By breaking the stigma surrounding infertility and fostering open dialogue, we can create a more supportive and understanding community for those experiencing fertility struggles. Together, we can offer empathy, validation, and solidarity to individuals and couples on their path to building a family.

A brief look into grief ❣️

Grief is a complex human experience that can't be summarized in five stages.

Grief's complexity involves its individuality, impact, and infallibility; grief looks different for everyone, it can be hugely painful, and it's a natural and unavoidable human experience to be neither fixed nor fought.

Grief impacts us all 🌎

How may we go forward in being gentle with ourselves through grief?❣️

Dragging your feet on a hard conversation? 😬 Stuck in a difficult decision? 🤔

Being decisive or directive can be challenging. Sometimes that challenge lies in the notion that we need to wait for the 'right circumstances' to take action.

Recognizing the power we can have over our experience is an essential consideration when exploring the ways in which we can create our experience of life. This notion is in direct contrast to an approach of just tolerating the life that has developed around us, and calls upon us to access agency and intention through questions like, 'what do I want?' and 'how do I empower myself towards that goal?'.

Is there a decision or discussion that you're delaying? What would creating the right circumstances for that look like?

Let us know in the comments ❣️

⭐️ COGNITIVE BEHAVIOURAL THERAPY (CBT) ⭐️

CBT is a common approach to therapy that is based in the cognitive model. This model suggests that our responses, whether emotional, behavioural, or physiological, can be understood by addressing a persons automatic thoughts and the triggers that produce them. CBT is supported in research as being a highly effective approach to dealing with various presenting issues.

Swipe➡️ through to learn more 💗

🌸 SPRING SUNLIGHT 🌸

Leaving the early sunsets behind, let's use the sunlight to our advantage when prioritizing our mental health.

The winter months can be hard, and seasonal depression thrives on early sunsets and extended nightfall.

Welcoming the spring sun, we can capitalize on the benefits of more brightly lit daytime hours. A daily walk, an open shade, a momentary break outdoors - how are you hoping to get out and enjoy the sunlight?

Let us know in the comments ❣️

💞 SELF-COMPASSION 💞

The only person we can demand compassion from is ourselves.

Dr. Kristin Neff's extensive research on self-compassion has helped us understand self-compassion and the ways we fuel it. Self-compassion is necessitated by the inclusion of these three elements: self-kindness, common humanity, and mindfulness.

What element of self-compassion comes most easily to you?

What element of self-compassion is most difficult for you?

Let's discuss in the comments❣️

⭐️ ANXIETY THRIVES ON LIES ⭐️

Anxiety thrives when it goes unchallenged. Sometimes the thoughts that fuel our anxiety reflect thinking that is catastrophic, highly unlikely, or even impossible.

When we confront our anxieties, we can invite ourselves to evaluate their legitimacy - is this a thought that deserves to guide my decisions?

What helps you confront your anxious thoughts? Lets talk about it in the comments 💗

⭐️VERY IMPORTANT⭐️

BOUNDARIES DON'T ONLY KEEP PEOPLE OUT ⛔️, BOUNDARIES KEEP PEOPLE IN 🤗

When we become challenged or overwhelmed by the lack of boundaries in a relationship, the fears associated with relational security and attachment can leave us hesitant to establish boundaries. This hesitance is sometimes informed by our perceiving boundaries as a form of rejection. Within this framework, boundaries can be perceived as impolite, rude, selfish, or even mean. These kinds of ideas can be challenged, given that their basis is in self-preservation, insecurity, and anxious attachment.

Boundaries are a means of establishing clear expectations about what kind of relationship you are able to have with someone, and what kind of relationship you are not able to have with someone. Although uncomfortable at times, boundaries can be a form of self-love, as we release ourselves from the unrealistic expectation that we should be able to tolerate anything, towards a more adaptive approach which encourages us to shape our experience of the world. To allow agency to empower us towards creating a life that comes from us, rather than at us.

How could changing your perspective on boundaries improve the quality of your relationships? Let us know in the comments ❣️❣️

Often, we underestimate the profound impact therapy can have on our lives. From obvious ones like improved mood and reduced stress to developing a capacity for stronger, healthier relationships and deeper sense of purpose and connection to ourselves, therapy offers a comprehensive toolkit for personal growth and fulfillment that we may not realize until we embark on the journey ourselves.

Ready to experience the transformative benefits of therapy? Contact us today to learn more about how we can support you on this journey to a happier, more fulfilling life.

Today, let's celebrate the beauty of both our born and chosen families. Whether we share bloodlines or bonds forged through love and friendship, every connection adds richness to our lives.

From siblings and parents to dear friends who've become family, each member contributes to the tapestry of our existence. Let's honor the diversity and depth of our relationships, embracing the uniqueness of our family dynamics.

Whether you're spending today with relatives, friends, or a blend of both, may your day be filled with laughter, love, and cherished moments. Happy Family Day from our family to yours! ❤️

⭐️RELATIONAL ANXIETY⭐️

From romance to friendship, and familial to professional, our whole lives are made up of relationships 👩‍👩‍👧‍👦👫🏾👨🏽‍❤️‍👨🏼

Do you notice relational anxiety in your own life?

Let's talk about it in the comments 💗

📣 Friendly Reminder! 🌈 Don't forget to reserve your spot for our upcoming Virtual Group Therapy Sessions on Seasonal Affective Disorder (SAD)! 🌞 Starting February 6th, we're diving into 4 weeks of supportive discussions, expert insights, and coping strategies.

Mark your calendar:
📅 Starting February 6th
⏰ 6:15 to 7:30pm (Virtual)

🌟 Why join us?

Connect with a supportive community
Learn coping mechanisms for SAD
Share experiences and insights

🎟️ Limited spots available! Secure yours now!
Email [email protected]

Let's brighten up our winters together! 💙🌈

🌟 Meet our newest intern, Julia! 🌟

We're thrilled to introduce you to the latest addition to our team, Julia! She's here to offer her compassionate support and expertise in various areas, with a special focus on working with older adults, grief and loss, and other life transitions.

🌿 Specialties:
Anxiety
Chronic illness
Chronic pain
Depression
End-of-life
Grief & loss
Life transitions such as aging, divorce & retirement
Relationships
Stress

👵🍃 Special Focus:
Julia specializes in working with older adults, providing a unique perspective and tailored support for their specific needs. Whether you're navigating the challenges of aging, dealing with grief and loss, or managing chronic illness and pain, Julia is here to guide you with empathy and understanding.

🗓️ Julia has openings in her calendar for new appointments, and she's ready to help you on your wellness journey. 🤝💙 She has a variety of fee options available. Don't miss the chance to book your session with Julia! Visit our website to schedule your appointment.

🌞 Break free from the winter blues! Join our virtual therapy group on Seasonal Affective Disorder starting February 6th! 🌈❄️

Do you find yourself struggling with the winter slump? Seasonal Affective Disorder (SAD) can impact our mood and energy levels during the colder months. Let's support each other and discover coping strategies together!

📅 Dates: Starting February 6th, every Tuesday for 4 weeks
⏰ Time: 6:15pm to 7:30pm (Virtual)
📍 Location: Your cozy space via Zoom

🌈 What to Expect:

Interactive discussions
Expert insights on SAD
Coping mechanisms and self-care tips
A supportive community to share experiences

✨ Why Join?

Connect with others facing similar challenges
Gain tools to navigate SAD's impact on your mental health
Foster a sense of community and understanding

🎟️ Limited spots available! Reserve your spot now!
Contact [email protected] to register.

Let's brighten up our winters together! 💙🌟

JNM Wellness A team of psychotherapists in Carleton Place with in-person & virtual availability. No wait times!

🧠 Parenthood Perspectives: Swipe through to discover the fascinating ways parenting rewires your brain! From empathy and memory to actual changes in the structure of your brain, these 10 insights shed light on the incredible transformations that come with the journey of becoming a parent. 👶🌟

It's okay not to feel okay. Embracing the lows is just a part of the journey, and from there, the climb back up becomes your greatest triumph.

👶💕 The first year of parenthood is a unique and often challenging journey. It can be overwhelming, filled with a mix of joy and emotional struggles. It's not just about the baby's well-being, but the parents' well-being too. Parents need support, understanding, and compassion during this time. 👨‍👩‍👦

🤝 Let's recognize that reaching out for help is a sign of strength, not weakness. As a community, let's come together to provide parents with the care and resources they need to navigate the early stages of parenthood. Whether it's dealing with postpartum depression, anxiety, or simply the challenges of adjusting to a new role, sometimes we need a reminder that it's okay to ask for help and that support is available.

If you or someone you know is struggling, we can help. We offer specialized services for new parents and can adapt to fit your scheduling and financial needs. Send us an email at [email protected] to learn about our ongoing promotions to provide accessible mental health treatment for the community.

🌟 November Month of Mental Health Special 🌟

At JNM Wellness, we believe that mental health should be a priority all year round. This November, we're excited to offer our Month of Mental Health promotion! 🧠💫

✨ Limited Time Offer: Get a series of 4 therapy sessions at a flat rate of just $20 plus HST per session with one of our psychotherapy interns.

Life can get overwhelming, especially as the winter months approach and the holidays near. Our dedicated therapists are here to support you every step of the way, providing a safe and caring environment for your mental health journey.

Take this opportunity to prioritize your mental health, gain valuable insights, improve relationships, and build resilience against seasonal mood changes.

Don't miss out on this incredible deal! Contact us today to schedule your sessions and embark on a path to greater mental wellness.

📞 Call us at 613-704-5809 or 📧 Email us at [email protected] to book your sessions now.

Let's make November a month of self-care, self-discovery, and self-empowerment. Your mental health is worth it! 💖

*Available for new clients of JNM Wellness only.*

Psychotherapy | JNM Wellness | Carleton Place & Smiths Falls JNM Wellness provides in-person and virtual therapy for individuals and couples in Carleton Place & Smiths Falls. No wait times!

Our brand new sign is now up! 🎉 A huge THANK YOU to the team for their exceptional work!

Looks like a great opportunity for connection, strength building 💪🏼 and taking the time to fill our cups back up!

After launching our Strong to the Core group, we've received interest in "Strong to the Core 2.0" for those past the infant stage or simply looking for some well-deserved me-time. This program is a unique blend of mindset coaching and physical movement, designed to help you transition from survival mode to thriving mode by building self-confidence through movement.

If you'd like to learn more or find out if this program is a good fit for you, please comment "STRONG!"

🍂✨ Wishing you and your loved ones a wonderful Thanksgiving filled with warmth, laughter, and an abundance of gratitude. May your heart be as full as your plate, and may you create cherished memories with the people most special to you. Happy Thanksgiving! 🦃🍁✨