What are the opening hours?

Monday 8:45am - 12:15pm 3:45pm - 6pm Tuesday 8:45am - 12:15pm 3:45pm - 6pm Wednesday 8:45am - 12:15pm 3:45pm - 6pm Thursday 8:45am - 11am 3:45pm - 4:45pm

Couture Therapy and Counselling

Home
Canada
Greater Sudbury, ON
Couture Therapy and Counselling

Virtual & in-person sessions.

Registered Social Worker (RSW) helping adults, couples, entrepreneurs, and high-performing individuals navigate ADHD, anxiety, relationships, and life's challenges.

09/03/2026

To all my Neurodivergent Brains:
Let’s remove the F-word.
FAIL.
One mistake.
One awkward conversation.
One thing you forgot.
One thing that didn't go the way you wanted.
And suddenly your brain wants to make THAT the headline of your entire day.
What about the 10 things you did right?
The conversation you handled better.
The thing you remembered.
The boundary you set.
The task you finished.
The moment you took a breath instead of reacting.
The time you gave yourself a little grace.
Emotional regulation isn't just about calming yourself down when you're upset.
It's also learning to trust yourself.
Take a breath.
Not everything is an attack.
Not every uncomfortable feeling means something is wrong.
Not every mistake means you've failed.
Start teaching your brain to notice the wins, too.
Celebrate them.
You don't have to pretend the hard stuff didn't happen. You just don't have to give it the whole damn stage.
Like yourself. Trust yourself. Give your brain something better to look for.
And let's remove that F-word.
FAIL.
Maybe it wasn't a failure.
Maybe it was information.
Maybe it was practice.
Maybe it was a moment you can learn from.
And then...
keep going.
Need help?
Email me: [email protected]

09/01/2026

Some of the most powerful work I do with clients is digging through the layers of “control.”
What is control? It has different meanings for different people.
If you feel like you are being controlled, trying to gain control, or losing control, read the following:
Learn to not overthink, over-plan, over-stress, or over-explain yourself. That is a powerful way to release control… OVER OTHERS.
It’s like fake control that you never had anyway, but it lives in your head and makes you feel crazy.
When you learn to let that go, you create an opportunity to observe the people around you.
If you like what you see and how they make you feel in their presence, you keep them around.
If you notice you feel the “ick,” you feel self-doubt, or you just don’t feel like yourself in their presence, you get away from them or send them packing.
Life is short.
There is power in relinquishing certain kinds of control. It sounds counterintuitive, and it is a life changer.
[email protected]

08/30/2026

I wrote this in 2022:
You’ve been having feelings you can’t seem to sort. Feelings of ‘stuck’ can often rob you of your energy, enthusiasm, and happiness. Maybe you are stuck in a toxic relationship, maybe you are feeling stuck at work or school. You’ve been having feelings of not getting the appreciation of the people in your life, not being supported, respected, or treated as an equal. If you are tired of sweeping these feelings under the rug, contact me so that I can help you create a plan to get your life to a happier healthier place. It starts with you, and it starts with contacting me.
Confession: I was stuck. Lonely. Suffocating. And I knew something had to change. Post-COVID life changes were both a blessing and a curse, but eventually, I listened to that little voice inside saying, “This is for me. I have one life to live.” So I pressed the reset button.
I changed everything. It was scary. And I made it to the other side. ❤️
Funny how the end of summer can bring those “What am I doing with my life?” feelings to the surface. If you’re feeling stuck, unsupported, unappreciated, or like something needs to change…
Listen to that voice.
It might be trying to tell you something.
https://couturetherapyandcounselling.janeapp.com/ #/staff_member/1

08/29/2026

🌻 Feeling a little grief about summer ending?
Try this little practice:
Think of 2 or 3 favourite summer moments. Sit with them. Remember how they felt. Let yourself soak up the good stuff. 💛
You had fun. You made memories. That’s a life-win!
Now choose one thing to look forward to this fall.
It can be big, small, practical, free, spontaneous, or completely ridiculous. 😂
Choose it. Plan it. Put it in your calendar. Romanticize it. Enjoy the anticipation.
Because if you did it once, you can create more of it.
So… whatcha got in mind? 👀
therapywithcouture.ca

08/28/2026

I've been through just about every kind of change I can imagine.
Some I chose. Some were forced upon me. Some broke my heart. Some scared the hell out of me. Some turned out to be the best things that ever happened to me. I've learned that change doesn't always feel like growth while you're in it. There were times when I couldn't see the other side. I just knew I had to keep putting one foot in front of the other. There's actually a clinical term for one part of this process: post-traumatic growth, the positive changes that can happen as we work through difficult or life-altering experiences.
I'm not suggesting that painful experiences are “good for us.” They aren't…..they still happen…as you probably well know.
But I do know this first-hand:
You can come out the other side.
Different. Wiser. Stronger. Softer in some places and much firmer in others.
And maybe even feeling really good about the life you've created.
I've been there.
I'm out the other side.
And I love helping people find their way there too.
[email protected]

08/26/2026

What keeps you up at night? What goes through your mind and gets your heart racing or hurting? Your thoughts! Your thoughts create emotion; your emotions affect your behaviour. Your behaviour affects your relationship with yourself and the people you love the most.
I don’t believe in long-term help services. I believe in giving you the tools to control your thoughts and improve your life within weeks. Not years.
What is your happiness and self-confidence worth? Sure, you can take yourself out on a shopping spree, and that would feel happy for about an hour or so, or go for a massage or a facial; that would be good too. But then what? What will you do tomorrow to rebuild your life?
I can offer you ways to reframe your thoughts. You will do the work because you are worth it.
Make a list of the things you want to stop feeling, then book with me.
https://couturetherapyandcounselling.janeapp.com/ #/staff_member/1

08/24/2026

Let's play along....
Remember the stories we listened to when we were young?

My mind goes straight to The Little Engine That Could and his mantra:

“I think I can. I think I can.”

And he did. 🚂

Well, I think we could use a whole lot more positive energy in this world.

So let's build our own little collection of reminders that make us feel hopeful, brave, motivated, or just plain good.

Maybe it's a story.
A movie.
A song.
A quote.
A character.
A hero.
Something your grandmother used to say.
Something that got you through a hard time.

What comes to mind for you?

Drop it in the comments. 👇

Let's give each other a few more positive thinking options to carry around.

Your turn… and GO!! 🚀

*That's Lucy and I enjoying some gazebo snuggles*
therapywithcouture.ca

08/23/2026

Where does anxiety come from?
Your thoughts are powerful. If you've been stuck inside your head with racing, scary, panicky, or “what if” thoughts, you are not alone. What I see in my practice is real: the more we obsess over uncertainty, the more we strengthen the habit of anxious thinking patterns… WE DON’T WANT THAT.
Maybe you struggle with controlling the outcome of certain things, or too many things. Maybe you negotiate with yourself in your head: If I do this, if I say this, if I prepare this, then things will unfold the way I expect them to.
Try something radically new: try being curious instead.
In other words, instead of thinking, “What if… insert catastrophe here ______?” Try: “I wonder what options might come from this.” “I wonder what possibilities might unfold.”
Our brains are very good at imagining the worst-case scenario. Did you know that we can practice reframing those thoughts and learn to imagine something different… like maybe:
What if September brings new opportunities? What if I meet great new people at school? What if I actually like my teachers? What if I cut myself a break? What if I let some good things happen to me?
Curiosity creates possibilities where anxiety creates predictions and roadblocks.
The ‘need’ to know exactly what comes next = anxiety-inducing thought patterns.
Curiosity = opening up a world of possibilities.
Need to get control of your thinking patterns?
https://couturetherapyandcounselling.janeapp.com/ #/staff_member/1

08/18/2026

Communication habits that make things worse.
There are a few communication habits I see over and over again in couples:
1.Talking while you're both activated.
When you're angry, hurt, defensive, or flooded, your brain isn't exactly at its best for productive conversation. Sometimes the most productive thing you can do is pause and come back when you're both able to actually hear each other.
2. “Always” and “never.”
This is absolute language, and it can turn one disagreement into a courtroom case about the entire history of the relationship.
“You ALWAYS do this.”
“You NEVER listen.”
Now you're no longer talking about what happened today. You're defending yourself against everything you've supposedly done since the beginning of time.
3. Listening only long enough to defend yourself.
You're not actually listening if you're spending the other person's entire sentence preparing your rebuttal.
I've experienced several kinds of couples therapy in my work:
Couples who are deeply in love, have hurt each other, and both genuinely want to work on things.
Couples where one partner has a foot out the door, while the other is still desperately trying to save the relationship.
And couples who come in who really can't stand each other anymore, but know they need to find a way to make co-parenting more tolerable, respectful, and healthy for their children.
That last group happens more than you might think.
And honestly? Those couples are some of the ones I feel most passionate about helping.
Because this is where my role as a “translator” really comes into play. Sometimes we have to get underneath the words, past the anger, defensiveness, resentment, and blame, and uncover the hurt underneath. We get down to the bare bones of what's actually happening. Then we rebuild the language from there.
I've had people say to me, “If we'd had Anne-Marie years ago, we wouldn't be in this situation.” Maybe that's true. But we can't go backward. We can only decide what happens next. Moving forward means learning to use intentional language that doesn't just move the conversation in a more positive direction, it helps you feel better about the way you speak to the people you love….or the people your children love. And when children are watching and listening, that matters….a lot.
https://couturetherapyandcounselling.janeapp.com/ #/staff_member/1

08/17/2026

Sunday night listing is KEY for ADHD brains.
Our brains are crazy busy, even under good circumstances. Keeping things in order takes effort, and a big part of that effort is creating new habits. When you take the time to create good habits, you are building new pathways in your brain. You're teaching your brain a new way of doing things.
Try this little trick.
Start it any day of the week, then make it a Sunday night event.
Get into bed. Grab your journal. And start writing a list of all the things you NEED to do and all the things you WANT to do.
Keep writing until you empty the junk drawer that is your brain. 😉
The idea is to create some peace of mind because you've allowed yourself to start the process of getting things done.
It's out of your head and onto paper.
Close your journal. Set it aside.
Then tell yourself:
“I know what needs doing this week. Now my brain can settle and rest.”
This little trick has come in handy for me on SO many occasions.
My journal is my bible.
And when I cross things off throughout the week, it's like a high five to myself. A free little hit of dopamine. A win.
And that win creates motivation to do the next thing on the list.
See how this works? It can snowball in a winning direction.
The alternative? Go to bed with no list and let your brain hamster-wheel about all the things you should do, could do, and...
“Did I do that?”
I don't know about you, but I'm done with that annoying little hamster wheel. 😉
Give your brain somewhere to put all that noise.
Write it down. Close the journal. Let your brain rest.
therapywithcouture.ca

Address

Greater Sudbury, ON
P3E0E8

Opening Hours

Monday	8:45am - 12:15pm
	3:45pm - 6pm
Tuesday	8:45am - 12:15pm
	3:45pm - 6pm
Wednesday	8:45am - 12:15pm
	3:45pm - 6pm
Thursday	8:45am - 11am
	3:45pm - 4:45pm

Website

https://couturetherapyandcounselling.janeapp.com/#/staff_member/1

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