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.

07/14/2026

Please share.
Friends, I'm putting out a little ask. 💙
As many of you know, I've opened my private Therapy practice here in Sudbury, and I'm working hard to grow it.
I'm hoping to connect with professionals who regularly support individuals, couples, teens, and families. If you know anyone in one of the following fields, I'd love an introduction or even the name of someone I could reach out to.
• Family Physicians
• Nurse Practitioners
• ADHD Assessment Providers
• Speech-Language Pathologists
• Occupational Therapists
• Family Lawyers (especially those working with co-parenting or separation)
• School Guidance Counsellors
• Financial Planners who work with entrepreneurs and professionals
It's no secret that I have a special interest in ADHD, communication, relationships, anxiety, and helping people build practical tools for everyday life.
Thank you for always cheering me on. Every introduction, suggestion, or share means more than you know. ❤️

07/13/2026

Kindness.
We spread it around like sparkly confetti.
But how often do we save a little for ourselves?
When we're healing from trauma, grief, heartbreak, or major life transitions, self-compassion is often the first thing we lose.
We're usually quick to forgive others because we know it's good for our mental health. It allows us to let go, heal, and move forward.
So why don't we offer that same grace to ourselves?
Our lives are like a beautiful hardcover book, filled with chapters. Some are joyful, some are heartbreaking, and some are simply messy. There is love, laughter, growth, and yes... a few pages we'd rather not reread.
That's okay.
Those pages are part of your story, but they are not your whole story.
Go back and revisit the chapters that remind you of your strength, your resilience, and the moments that made you smile.
Then practice something that can be incredibly healing:
Forgive yourself.
Truly. Deeply.
Pick up the pen and keep writing.
Your story isn't over.
In fact, your next chapter may be the one that changes everything.
And if you're finding it difficult to turn the page, I am here to help.
https://couturetherapyandcounselling.janeapp.com/ #/staff_member/1

07/11/2026

Let's talk about comfort and challenges.
Comfort is an interesting phenomenon.
Sometimes we become so comfortable in our routines that we stop growing. We settle into the familiar. We do the bare minimum. We put off the things that would move our lives forward because, in the moment, they're uncomfortable.
The problem?
Comfort has consequences.
Staying in the same place can lead to financial stress, declining health, low self-confidence, and a growing belief that life just "happens" to you. We may turn to excessive screen time, sleeping, alcohol, or other coping strategies that provide temporary relief but slowly chip away at our motivation and well-being.
Now let's look at the other side.
Choose to be uncomfortable on purpose.
Learn a new skill, it will feel awkward at first.
Start moving your body, it will leave you sore, sweaty, and stronger.
Organize your home, it may feel boring, but it creates mental clarity.
Every one of those choices feels uncomfortable in the moment.
But those healthy challenges give something back.
They build self-efficacy, resilience, confidence, better health, financial opportunity, and self-respect.
The discomfort is temporary.
The rewards can last a lifetime.
Here's what I've learned:
You get to choose your challenges.
You can choose the temporary discomfort that comes with growth...
Or you can allow life to choose your challenges for you.
One path leads to growth.
The other often leads to regret.
Your comfort is a choice.
Choose wisely.
I’d like to help.
https://couturetherapyandcounselling.janeapp.com/ #/staff_member/1

07/08/2026

Behaviour is communication.
The silence. The outbursts. The overworking. The people-pleasing. The procrastination. The perfectionism.
They're often your mind and nervous system's way of responding to stress, overwhelm, unmet needs, or past experiences.
The good news?
You don't have to figure it out alone.
Together, we'll slow things down, increase your self-awareness, and explore what your behaviours are really trying to tell you. We'll identify patterns, reframe unhelpful thinking, and give your emotions the language they've been missing.
Because when you can name what's happening, you can begin to change it.
Understanding is where healing begins.
Receipts available for submission to eligible insurance and benefit plans.
https://therapywithcouture.ca/

07/06/2026

Summer is the perfect time to invest in your mental health.

Why?

Because it's much easier to build resilience before life feels overwhelming.

The long, dark months of fall and winter can be challenging for many people. Lower energy, increased stress, loneliness, seasonal changes, relationship strain, and anxiety can all take a toll on our emotional well-being.

Think of summer therapy as preparation, not repair.

Together, we'll strengthen your mindset, build healthy routines, improve emotional regulation, and develop practical coping strategies that you can carry into the months ahead.

Just like you wouldn't wait until you're out of shape to start exercising, you don't have to wait until you're emotionally exhausted to begin caring for your mental health.

Do the prep work now, so the colder months become more than just bearable...

Maybe this will be the year you actually enjoy them.

Your future self will thank you. 💛

Receipts available for submission to eligible insurance and benefit plans.
https://therapywithcouture.ca/

07/04/2026

School is around the corner.
For students heading back to high school, college, or university, now is a great time to get ahead, not just academically, but mentally and emotionally.
If you struggle with ADHD, time blindness, procrastination, overwhelm, or staying organized, therapy can help.
Together, we work on practical tools, routines, and life skills that help you manage schedules, meet deadlines, and reduce last-minute chaos.
And just as important, we work on mindset. That starts with how you talk to yourself every minute of every day.
Because there will be days when motivation is low and your brain wants to avoid the work.
Learning how to talk to yourself, reset, and keep moving forward may be one of the most valuable skills you ever build.
Book with me this summer.
Just 2 to 3 sessions of prep work can help build the tools, structure, and mental strength needed to support you through the school year.
And maybe… just maybe (probably 😉), you’ll even enjoy the work a little more along the way.
https://couturetherapyandcounselling.janeapp.com/ #/staff_member/1

06/27/2026

As children with ADHD grow into adulthood, their self-esteem often declines over time due to repeated criticism, misunderstandings, and challenging life experiences.
If you suspect you have ADHD, or you’ve already been diagnosed, medication is a personal choice.
For some people, ADHD medication can be life-changing, even life-saving. It can improve impulse control, attention, focus, and emotional regulation. Think of a teen with ADHD learning to drive, or an adult navigating daily responsibilities. Better focus and decision-making can significantly improve safety, performance, and confidence.
If you choose medication, I support that.
If you choose not to medicate, I support that too.
Either way, remember this:
Pills are not skills.
Medication can help manage symptoms, but real growth also comes from learning practical tools, healthier routines, and new ways of thinking.
When ADHD is properly understood and managed, the erosion of self-esteem can be slowed, repaired, and even reversed.
Remember: none of us is a prisoner of our past, and it is never too late to change.
My passion is working with teens and adults with ADHD. I’ve worked with students, parents, professionals, managers, lawyers, and many entrepreneurs.
When you work with me, we focus on three major areas:
• Your thinking patterns and self-worth
• Your responsibilities, routines, and time management
• Your systems for organization and daily functioning
Together, we work on executive functioning skills, cognitive reframing, emotional regulation, and practical strategies that create real change.
When you learn how to work with your ADHD brain instead of against it, everything starts to shift.
You gain more control over your responsibilities.
You build confidence.
You reduce chaos.
And most importantly, you begin to discover the gifts and superpowers of your ADHD brain.
[email protected]

06/24/2026

Resilient. Resilience. To be resilient.
What does it mean to you?
Resilience is the ability to bend without breaking, and the strength to bounce back after life bends you.
When you understand the relationship between risk factors and protective factors, you begin to see that your protective factors, your strengths, talents, and inner resources, can carry you through difficult seasons.
You might be amazed at what you can recover from when you learn how to use these resources effectively. And one of the most powerful resources? Your mindset.
When you shift negative thinking patterns into healthier, more productive thoughts, you can change your perspective, your circumstances, and ultimately, your life.
If you're ready to tap into your resilience, reframe your mindset, and create more peace of mind, let’s work together. 💛
Want to learn how? [email protected]

06/22/2026

Every person has incredible potential, given the chance.
The real question is:�Have you given yourself a chance?
Or are you stuck in patterns of self-sabotage, negative self-talk, or limiting beliefs?
You always have choices.
Are you viewing the situations in your life as complications?�Or are you learning to see them as possibilities?
Even the best planners face roadblocks, setbacks, and unexpected challenges. That’s life. But obstacles don’t always mean stop. Sometimes they are opportunities to pause, reassess, and pivot.
Sometimes life is simply saying:�Not this way… I have something bigger or better in mind for you.
That’s where cognitive reframing becomes powerful.
Instead of seeing obstacles as failure, you begin to see them as feedback, growth, and redirection.
Whatever your goals are, do the work. Commit to the process. Build resilience. And leave a little wiggle room for unexpected possibilities.
If the big picture feels overwhelming, chunk it down into smaller steps or stages.
Small steps.�Small wins.�Big victories. 💛
Need help? Email me at:
[email protected]

06/21/2026

Father’s Day can be many things.
For many, it’s a beautiful day of celebration.
For others, it can feel heavy, complicated, lonely, or painful.
Maybe you’ve lost your father.
Maybe your relationship with him is strained.
Maybe separation, divorce, grief, or family conflict has taken the joy out of the day.
Whatever your experience is today, give yourself permission to feel it.
You don’t need to force happiness or pretend the day doesn’t hurt.
At the same time, consider gently reframing one small part of the day.
If you’re grieving, honour someone with a small gesture. Look at a favourite photo, walk a familiar path, cook their favourite meal, or sit with a memory that brings warmth to your heart.
We’re not sweeping heavy emotions under the rug. We’re simply allowing sweet memories to soften the edges of the day.
If separation or divorce has you feeling low today, consider doing something meaningful just for you. Go for a long walk. Call a trusted friend. Get outside. Move your body. Buy yourself a great coffee. Do something that supports emotional regulation and reminds you that your well-being matters too.
Hard days deserve gentleness.
Take good care of yourself today. 💛
[email protected]

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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