In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore a new set of AITA-style scenarios through the lens of boundaries, emotional dynamics, trust, and relationship expectations.

Rather than asking who is “right” or “wrong,” this conversation looks at what these situations reveal about communication, responsibility, entitlement, and the ways relationships shift under pressure.

Scenario 1: Lottery Money, Family Expectations, And Financial Boundaries
What happens when a financial win suddenly feels unsafe to share? Tina Wilston and Michelle Massunken explore a lottery dilemma shaped by debt, guilt, and the pressure of “family helps family.” They reflect on financial boundaries, privacy as protection, and how adult relationships with parents and siblings differ from the trust expected within a partnership.

Scenario 2: Breakups, Responsibility, And The Dog Left Behind
After an ex disappears for six months and leaves a shared dog behind, can they simply come back and demand custody? Tina Wilston and Michelle Massunken unpack abandonment, responsibility, attachment, and why care, consistency, and follow-through matter when relationships end.

Scenario 3: Dating, Privacy, And Becoming Podcast Content
A woman discovers that someone she dated turned their private conversations into dating podcast material. Tina Wilston and Michelle Massunken explore consent, vulnerability, digital boundaries, and why technicalities rarely rebuild trust once privacy has been crossed.

Scenario 4: The “Work Wife,” Emotional Boundaries, And Relationship Trust
When workplace closeness starts crossing lines, where do emotional affairs begin? Tina Wilston and Michelle Massunken reflect on emotional intimacy, boundary violations, blame shifting, and what happens when repeated concerns are minimized in a relationship.

This episode offers a thoughtful look at the grey areas of relationships, boundaries, and emotional wellbeing, especially when the people around us expect more than we feel comfortable giving.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

Feeling overwhelmed lately? You are not alone.

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore why so many people are feeling emotionally stretched thin and asking themselves: “What’s wrong with me?” Together, they offer a different perspective: maybe nothing is wrong with you. Maybe your emotional capacity has been carrying too much for too long.

Tina and Michelle unpack the idea of a “stress bucket” and how overwhelm is often the result of accumulated pressure rather than one single event. They explore how the nervous system responds to prolonged stress, why willpower is not enough to offset emotional overload, and the early signs that capacity may be running low, including irritability, poor sleep, doomscrolling, low tolerance, and difficulty focusing.

They also discuss practical ways to reduce overwhelm, from setting boundaries and saying no to slowing down and rethinking unrealistic expectations around productivity and work-life balance. The conversation highlights how overwhelm can sometimes be connected to deeper beliefs, like feeling “not enough,” and when it may be helpful to seek professional support.

What You’ll Hear In This Episode

• Why overwhelm may be a sign of chronic stress, not personal failure
 • How emotional capacity impacts mood, focus, and relationships
 • Signs your “stress bucket” may already be overflowing
 • Practical ways to reduce emotional overload
 • When therapy or additional support may help

If overwhelm has been feeling constant lately, this episode offers a grounded, compassionate conversation about stress, emotional resilience, and coping in a demanding world.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

What makes someone feel instantly familiar, and why can intense chemistry sometimes feel difficult to walk away from? In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with Nadine Samaroo, Registered Psychotherapist at MindSpa Mental Health, to explore attachment theory in practical, everyday terms and how our earliest relationships can quietly shape the way we connect as adults.

Together, they unpack secure attachment and the three insecure attachment styles: anxious, dismissive avoidant, and disorganized (fearful avoidant). The conversation explores how attachment patterns can show up in romantic relationships, communication, trust, conflict, and emotional closeness, and why fear of abandonment may look very different depending on the person.

They also discuss the common misconception that attachment wounds only come from major trauma. Sometimes, patterns develop through repeated experiences such as inconsistency, emotional dismissal, or unresolved conflict without repair.

From dating apps and relationship dynamics to workplace interactions, Tina, Michelle, and Nadine explore how attachment can influence everyday behaviour, including people-pleasing, emotional withdrawal, love bombing, ghosting, and anxious-avoidant relationship cycles.

Most importantly, this episode focuses on growth and possibility. The conversation explores concepts such as neuroplasticity, self-awareness, emotional regulation, reparenting, inner child work, and rupture-and-repair in both parenting and adult relationships. Healing attachment patterns is not about blame. It is about understanding ourselves more clearly and building healthier, more secure ways of connecting.

What You’ll Hear In This Episode
• Understanding secure, anxious, dismissive avoidant, and fearful avoidant attachment
• Why familiar love can sometimes feel emotionally complicated
• Attachment patterns in dating, relationships, parenting, and work
• Love bombing, ghosting, emotional withdrawal, and push-pull relationship dynamics
• How self-awareness and repair can support more secure connection

What attachment patterns are you beginning to notice in yourself and your relationships?

Website  | LinkedIn |

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore how Canadian Armed Forces culture can shape mental health, help-seeking, and recovery.

The conversation looks at operational stress injuries, PTSD, depression, anxiety, addiction, and the pressure many serving members feel around readiness and deployability. Michelle shares how stigma can show up through silence, minimizing symptoms, or only naming concerns that feel more acceptable, such as sleep problems.

Tina and Michelle also discuss why insomnia and nightmares are often entry points into care, how avoidance can gradually shrink someone’s world, and why early support can be easier than waiting for a crisis. They reflect on the role spouses and family members often play in noticing changes first, as well as the identity shift that can come with transitioning from military to civilian life.

This episode offers a grounded conversation about military mental health, compassionate language, and the importance of support before someone reaches a breaking point.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Michelle Massunken sits down with Yocabed Semere to explore identity, belonging, and the emotional tension many people in immigrant and diaspora communities experience while navigating multiple cultures, expectations, and values. The conversation reflects on how cultural identity, family pressure, and lived experience can shape mental health, relationships, and self-understanding.

Yocabed shares her personal journey from Eritrea to Uganda and later to Canada, while also reflecting on what she now sees clinically in her work supporting immigrant youth and young adults. Together, Michelle and Yocabed discuss the “diaspora pull” — the experience of feeling caught between cultures while trying to understand where you belong and how to remain connected to both yourself and your community.

The episode explores topics including acculturative stress, code-switching, perfectionism, people-pleasing, anxiety, burnout, and the pressure that can come from balancing personal values with cultural and family expectations. The conversation also looks at mental health stigma within many Black and immigrant communities, and how therapy can create space for reflection, self-compassion, and healthier boundaries without disconnecting from culture or family identity.

Rather than framing identity as an all-or-nothing experience, Michelle and Yocabed discuss the possibility of cultural integration — taking meaningful parts of multiple cultures and building a life that aligns more closely with personal values, emotional wellbeing, and connection.

Yocabed Semere is a Registered Psychotherapist (Qualifying) at MindSpa Mental Health, supporting adults navigating anxiety, burnout, emotional regulation, perfectionism, identity challenges, and life transitions. Her approach is culturally informed and grounded in evidence-based therapies including CBT, ACT, DBT, and Solution-Focused Therapy. Yocabed holds a Bachelor of Science in Psychology from Carleton University and a Master of Arts in Counselling Psychology from Yorkville University. 

Connect With Yocabed Semere

Website | Psychology Today |LinkedIn 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore a series of “Am I the A**hole?” scenarios focused on boundaries, communication, guilt, and relationship dynamics. Through real-life dilemmas involving friendships, family expectations, forgiveness, and long-term relationships, they reflect on what it means to protect your emotional well-being while navigating the reactions of others.

Scenario 1: Friendship And Red Flags
A woman avoids spending time around her friend’s partner due to concerning behaviour. Tina Wilston and Michelle Massunken discuss boundaries as self-protection rather than judgment.

Scenario 2: Family Expectations And Professional Boundaries
A therapist refuses to provide free therapy to a family member and faces backlash. The conversation explores emotional labour, ethics, and family pressure.

Scenario 3: Boundaries And Relationship Change
A woman tells her partner she cannot stay unless he seeks help. Tina Wilston and Michelle Massunken reflect on the difference between ultimatums and boundaries.

Scenario 4: Family Gatherings And Emotional Exhaustion
A woman stops attending family holidays due to passive aggressive dynamics. The discussion explores guilt, burnout, and self-protection.

Scenario 5: Forgiveness Without Reconnection
A woman accepts an apology but chooses not to rebuild the friendship. Tina Wilston and Michelle Massunken discuss why forgiveness does not always mean renewed access to someone’s life.

This episode offers a grounded conversation about holding boundaries, managing relationship expectations, and navigating difficult emotions with clarity and self-respect.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore a series of everyday dilemmas through a grounded, psychological lens, focusing on communication, boundaries, and emotional dynamics in relationships.

What You’ll Hear In This Episode

Scenario 1: When Therapy Language Becomes A Power Struggle
Someone says they are “too dysregulated” to talk, and the conversation shifts from disagreement to disconnection. Tina and Michelle explore how therapy-informed language can either support emotional regulation or escalate conflict, and how small shifts—especially using “I” statements, can help keep conversations within the window of tolerance without turning a partner into a client.

Scenario 2: Weddings, Boundaries, And The “No Kids” Dilemma
A closer look at the tension that can arise around wedding expectations. The conversation explores how to navigate boundaries like a “no kids” rule while maintaining important relationships, and why flexibility and context—especially with close family—can matter more than rigid rules.

Scenario 3: Navigating No Contact With One Parent While Maintaining Another Relationship
Tina and Michelle unpack the complexity of setting boundaries with a manipulative parent while still wanting a relationship with the other. They explore how control can show up in family dynamics, and why maintaining connection sometimes requires thoughtful, private boundaries.

Scenario 4: Burnout, Mental Health Days, And Workplace Resentment
A discussion on workplace culture, burnout, and the tension that can arise when employees take mental health days. This scenario reframes the issue by examining how systemic pressures—not individuals—often contribute to resentment and imbalance within teams.

About This Episode

This episode reflects on how everyday situations can surface deeper emotional patterns, and how communication, boundaries, and self-awareness can support healthier relationships across personal and professional contexts. 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

On this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken are joined by Julian McKenzie, sports journalist, podcast host, and author, for a grounded conversation about the realities behind hockey culture in Canada.

While hockey is often framed as a unifying part of Canadian identity, this discussion explores the more complex lived experiences within the sport. Julian shares what it takes to build a career in hockey media, including the early stages of internships, long hours, and the ongoing mental load of working in a high-pressure industry where stability can feel uncertain.

The conversation then turns to his book Black Aces and the real-world experiences that shaped it. Together, they reflect on racial blind spots in hockey, how narratives around “rehabilitation” can sometimes prioritize image over accountability, and the importance of holding space for both difficult realities and the joy, pride, and talent within the game.

They also explore youth hockey and parenting, including the financial barriers to participation, the impact of representation, and how families can approach inclusion while supporting their children’s wellbeing and development.

To close, Tina, Michelle, and Julian broaden the lens to consider how players are discussed in media and by fans—not only as statistics or contracts, but as individuals navigating pressure, fatigue, family responsibilities, and mental health.

Julian McKenzie is a Canadian sports journalist, podcast host, and author known for his coverage of the NHL and hockey culture. He has reported for national media outlets including The Athletic and hosts hockey-focused podcasts that explore both the game and its broader social context. Julian is the author of Black Aces: The Expanded Story of Black Hockey Players in the NHL, where he documents the history, challenges, and contributions of Black athletes in professional hockey.

Connect With Julian McKenzie

Instagram | Facebook | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore the close relationship between sleep and mental health, and why sleep problems can make stress, anxiety, mood, and daily functioning feel much harder to manage.

They break down insomnia in plain language, including difficulty falling asleep, trouble staying asleep, and waking too early. Tina and Michelle also explain how sleep cycles work, why REM sleep matters, and why spending enough time in bed does not always mean you are getting restorative rest.

The conversation also covers practical, grounded strategies that can support better sleep, including consistent wake times, CBT-I approaches, wind-down routines, reducing stimulation before bed, journalling before sleep, and paying attention to caffeine timing. They also discuss recurring nightmares, how emotion shows up in dreams, and how Imaginal Rehearsal Therapy can help reduce nightmare distress.

Tina and Michelle also reflect on melatonin, the limits of sleep medication, and why teens often face unique sleep challenges because of circadian rhythm shifts and school schedules. This episode offers a thoughtful look at sleep as one of the most important foundations of emotional wellbeing.

What You’ll Hear In This Episode

• The three main types of insomnia

• How sleep stages and 90-minute cycles affect restoration

• Why CBT-I is often more effective than people expect

• How caffeine, blue light, and stress interfere with sleep quality

• How nightmare rescripting can help with recurring distressing dreams

• Why teen sleep patterns often differ from adult sleep patterns

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

Anxiety is often experienced as something personal or disruptive, but it can also be understood as the brain doing what it is designed to do: protect.

In this episode of The MindSpa Podcast, Tina Wilston explores anxiety through a grounded, educational lens, helping listeners better understand what is happening beneath the surface. While this is a solo episode, it reflects the shared clinical perspective of both Tina Wilston and Michelle Massunken at MindSpa Mental Health.

This conversation explores the role of the nervous system and why the brain’s survival responses can move faster than our thinking processes. Tina explains how fight, flight, freeze, and fawn responses can show up in everyday situations, and how physical sensations such as a racing heart, tight chest, or unsettled stomach are connected to natural biological processes like adrenaline and breathing patterns.

A central focus of the episode is avoidance, and how it can gradually narrow a person’s world over time. Tina reflects on how anxiety can expand when discomfort is consistently avoided, and introduces a more supportive framework: understanding anxiety as an alarm rather than a conclusion. Learning to pause, name the experience, and gently assess what is happening can shift how we relate to anxious moments.

You will also hear practical, accessible strategies for navigating high-stress situations, including flying and other sensory-heavy environments. The episode explores how simple adjustments, such as focusing on a longer exhale, can support nervous system regulation and create a sense of steadiness.

Finally, Tina discusses therapeutic approaches such as exposure work and the concept of the window of tolerance, offering insight into how change can happen gradually without becoming overwhelming.

This episode offers a thoughtful invitation to better understand anxiety, not as something to eliminate, but as something to relate to with greater awareness and care.

Read the full blog and explore anxiety therapy insights in Ottawa:

👉 https://themindspa.ca/anxiety-therapy-ottawa-podcast/

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

Burnout does not arrive all at once. For many people, it builds gradually when stress never fully turns off.

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore how burnout is showing up across industries, not just in traditionally high-pressure roles such as health care or emergency services. With remote work, constant connectivity, and growing expectations to remain available, many people are living with a level of chronic stress that the nervous system is not designed to sustain long-term.

Tina Wilston and Michelle Massunken break down the difference between stress and burnout in clear, practical terms. They discuss early warning signs that are often easy to overlook, including brain fog, reduced focus, irritability, physical fatigue, and the subtle but important sense of not quite feeling like yourself. The conversation also explores sensory overload, and why everyday noise or minor frustrations can feel overwhelming when the system is already depleted.

A central theme of this episode is normalization. When exhaustion becomes part of daily life, it can be difficult to recognize that something deeper may be happening. Tina Wilston and Michelle Massunken reflect on how burnout can gradually become a “new normal,” making it harder to step back and assess the full picture.

Listeners will also hear a practical workplace boundary strategy that can be applied immediately, using a priorities list to clarify expectations and reduce the pressure of everything feeling urgent at once. Beyond the workplace, the conversation expands to include how home responsibilities, financial strain, and seasonal factors such as Canadian winters can compound overall stress levels.

This episode also challenges common assumptions about rest. Tina Wilston and Michelle Massunken highlight the difference between true rest and activities that may feel productive but do not allow the nervous system to recover, such as catching up on chores or scrolling.

This is a grounded and practical conversation that approaches burnout as a signal rather than a failure, offering space to better understand what your mind and body may be asking for.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston explores what can happen when personal growth shifts the balance in a relationship that once relied on one person smoothing every edge.

Beginning with a listener story involving therapy, emotional labour, and a partner who preferred the “easy” version of love, Tina examines the often unseen cost of people pleasing. She unpacks why setting boundaries for the first time can feel destabilizing, how accountability may be experienced as criticism, and why ending a relationship can reflect integrity rather than failure. As one person becomes healthier, the relationship is required to adapt, and not every dynamic is able to make that shift.

The episode then turns to a second scenario: cancelling a family dinner due to emotional exhaustion. Tina challenges the idea that resilience means pushing through at any cost, and offers a more sustainable model that includes rest, renegotiation, and shared responsibility. She reflects on how strong families adapt to capacity rather than judging it.

Throughout the episode, Tina shares practical language for redrawing boundaries without escalating conflict, including naming patterns clearly, stating limits directly, and offering alternatives when appropriate. She also explores how guilt can be used to discourage growth, and how the label “selfish” is often applied to moments of self-respect.

This episode offers a grounded perspective for anyone who has been described as “colder,” “too sensitive,” or “harder to love” after becoming more self-aware, along with thoughtful tools for navigating the discomfort that can follow personal change.

If you have a scenario you would like explored on the show, you can contact the team at media@themindspa.ca

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken are joined by Ludivine Blais, Registered Psychotherapist (Qualifying), for a thoughtful conversation on adoption, identity, and the experience often described as FOG: fear, obligation, and guilt.

As a transracial adoptee from China raised in a white French Canadian family, Ludivine Blais reflects on the ongoing process of navigating identity between love received and culture lost. She shares how the one-child policy, international adoption systems, and early attachment experiences can shape identity development in complex and sometimes conflicting ways.

The conversation explores how therapy can adapt to an individual’s readiness. For some adoptees, approaches such as Acceptance and Commitment Therapy may support the process of naming loss without overwhelming the nervous system. For others, exploring ethical questions, power dynamics, and adoption narratives becomes an important part of making sense of their experience.

Tina Wilston and Ludivine Blais also discuss identity dissonance, and the emotional reality of belonging and grief existing at the same time. They reflect on how cultural awareness, attachment patterns, and unanswered questions can influence long-term wellbeing.

This episode offers a grounded and compassionate exploration of adoption and identity, inviting listeners to consider how healing can unfold gradually, with space for both clarity and complexity.

Guest: Ludivine Blais

Ludivine Blais is a Registered Psychotherapist (Qualifying) with the College of Registered Psychotherapists of Ontario (CRPO #19585) and a member of the MindSpa Mental Health team. She offers individual therapy to adults in Kanata and online, supporting concerns such as anxiety, burnout, trauma, and emotional regulation using evidence-based approaches including Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based practices.

Connect With Ludivine Blais

Website  | LinkedIn

Please note: Ludivine Blais is a Registered Psychotherapist (Qualifying) with the College of Registered Psychotherapists of Ontario and practices under clinical supervision in accordance with CRPO standards.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore how meaningful change in therapy tends to happen, not through quick fixes or repeated venting, but through a practical and steady process that builds self-knowledge, supports nervous system regulation, and shifts daily patterns.

The conversation reframes therapy as an ongoing practice of self-exploration. Patterns that may have once served a protective role can become rigid over time, shaping behaviour in ways that reduce flexibility, strain relationships, and limit wellbeing. Tina Wilston and Michelle Massunken discuss how to begin recognizing these patterns, understanding where they come from without becoming stuck in blame, and gradually replacing them with more realistic expectations and self-talk.

This episode also introduces the concept of nervous system literacy. Tina and Michelle explain how physical cues such as a tight jaw, lifted shoulders, or shallow breathing can signal a shift into a stress response, influencing thoughts and emotional reactions. They share simple and accessible strategies, including body awareness and slower exhales, that can help regulate the system in everyday moments.

The conversation then moves into practical applications, including how to communicate more effectively, how to approach boundaries as actions rather than demands, and how emotional regulation can be integrated into daily life. Tina Wilston and Michelle Massunken also reflect on how therapy can support a greater sense of agency across both work and relationships.

Rather than focusing on fixing others or seeking immediate relief, this episode positions therapy as a collaborative space for developing skills and creating sustainable, long-term change.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with Renad Albar, Registered Psychotherapist (Qualifying) at MindSpa Mental Health, to explore how culture, family dynamics, and early life experiences shape how we understand mental health.

Renad shares how a high school career assessment redirected her path from architecture toward psychology, and how academic detours strengthened her commitment to evidence-based care. Her journey reflects a common truth: growth is rarely linear, and meaningful work often develops through reflection and curiosity.

The conversation focuses on her clinical work supporting children and families navigating separation and divorce. Tina Wilston, Michelle Massunken, and Renad Albar discuss how children may interpret conflict through a self-focused lens, and how early support can protect self-esteem and emotional wellbeing. They also share practical language parents can use to reduce blame, model calm, and support resilience.

The episode explores stigma within Arab family systems, where therapy is increasingly seen as proactive, while community expectations and concerns about reputation may still influence help-seeking. Renad highlights how collectivist values can coexist with boundaries, and the discussion expands to relationships, including matchmaking and choosing long-term compatibility over chemistry alone.

This episode offers grounded perspective and practical insight for navigating family change, cultural expectations, and relationships.

Guest Bio:

Renad Albar is a Registered Psychotherapist (Qualifying) with the College of Registered Psychotherapists of Ontario and practices at MindSpa Mental Health in Kanata and online. She works with children, teens, adults, couples, and families, and provides services in both English and Arabic. Her integrative, person-centred approach draws from Cognitive Behavioural Therapy, Solution-Focused Brief Therapy, attachment-based approaches, narrative therapy, and compassion-focused practices.

Connect with Renad Albar:

Website 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken continue their conversation on sustainable change with Phil Green, CSEP-CPT, founder of bodiesbyphil.

Phil shares a practical framework for building strength and improving fitness in a way that lasts. Rather than chasing rapid transformation, he encourages starting smaller than expected, choosing movements you genuinely enjoy, and focusing on early indicators of progress long before the scale changes. Together, they explore why strength training and metabolic conditioning form the foundation of steady improvement, how adequate protein intake supports muscle while reducing body fat, and how to incorporate cardiovascular work without burning out.

The conversation also addresses common myths in the fitness industry, including “go hard or go home,” extreme cardio for weight loss, and dramatic short-term transformations. Phil explains how the body adapts gradually, why realistic timelines matter, and how small program adjustments every four to five weeks can help maintain momentum without overhauling an entire routine. They widen the lens beyond weight alone, highlighting measures such as sleep quality, mood, energy, and everyday strength as meaningful signs of change.

Supplements are discussed with balance and clarity. Phil outlines a minimal, evidence-informed approach, including whey protein isolate to help meet protein targets and creatine monohydrate for performance support. The discussion also touches on misconceptions about creatine and how women can approach training thoughtfully during hormonal shifts by building gradually and paying attention to recovery.

Phil Green, CSEP-CPT, is a strength and conditioning coach and founder of bodiesbyphil. His approach emphasizes structure, accountability, and long-term habit building over quick fixes.

This episode offers a grounded perspective on fitness, mindset, and the psychology of sustainable progress, reinforcing that steady gains often lead to the strongest results.

Connect With Phil Green

Website | Instagram | Facebook | LinkedIn 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with Phil Green, CSEP-CPT, founder of bodiesbyphil, to explore how strength, structure, and community can shape not just fitness outcomes, but an entire life direction.

Phil reflects on the personal turning point that led him into the fitness industry, and how what began as small backyard boot camps eventually grew into a thriving Ottawa studio grounded in one core philosophy: serious fitness in a supportive, human environment. The focus is not on intimidation or extremes, but on sustainable effort, authentic coaching, and building relationships that last.

The conversation outlines the four pillars that guide Phil’s approach to long-term results: fitness, nutrition, accountability, and community. We discuss why change rarely happens in isolation, how nutrition is often tied to personal history and emotion, and why accountability only works when communication is consistent. Phil shares how creating an environment where people feel both challenged and supported leads to lasting engagement,  with some members training alongside him for over a decade.

Tina, Michelle, and Phil also talk about time, priorities, and the realities of balancing parenthood and entrepreneurship. For those starting or restarting a fitness routine, Phil encourages beginning with one manageable weekly session and building gradually. Strength training forms the foundation, with metabolic conditioning used thoughtfully to complement busy schedules without overwhelming the body.

This episode invites listeners to consider what sustainable growth looks like in their own lives. Whether the focus is fitness, nutrition, accountability, or community, steady, realistic effort often leads to the most meaningful change.

Phil Green, CSEP-CPT, is a strength and conditioning coach and founder of bodiesbyphil. His approach emphasizes structure, accountability, and long-term habit building over quick fixes.

Connect With Phil Green

Website | Instagram | Facebook | LinkedIn 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore how small moments can carry unexpected emotional weight, and how compassion often builds more connection than control ever could.

A few degrees on a thermostat. A green dress with shifting expectations. An anniversary cake that feels “just fine” to one partner and deeply disappointing to the other. These everyday situations can quickly escalate when stress, finances, or unspoken assumptions are layered in. Tina and Michelle unpack why seemingly minor decisions can symbolize something much bigger, especially in close relationships.

Through practical examples, they discuss how to set expectations without sounding rigid or punitive. From writing clearer dress codes that respect budgets, to resetting houseguest boundaries without shame, to separating a child’s needs from adult celebrations, the conversation focuses on language that protects connection. The episode also explores how compromise can be structured thoughtfully, whether around comfort in shared spaces or around competing emotional needs.

At the centre of the discussion is repair. When someone says, “It’s just cake,” they may miss what the moment represents: the desire to feel remembered, chosen, and considered. Tina and Michelle model how to shift from defensiveness to curiosity, how to apologize with intention, and how to build shared traditions that fit real life rather than idealized expectations.

This episode offers grounded scripts, relational insight, and small shifts that can lower conflict while strengthening trust.

Send your scenarios or questions to media@themindspa.ca.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

When children grow up and leave home, many couples find themselves facing an unexpected question: who are we now as partners?

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with registered psychotherapist, mental health speaker, and University of Ottawa professor Benslyne Avril to explore why many high-performing couples begin to feel disconnected once the pace of family life slows down.

Benslyne Avril explains how couples who successfully manage careers, parenting, and daily responsibilities can still struggle to reconnect with one another when the structure of raising children disappears. The conversation explores how some partners begin to experience what Benslyne describes as “roommate energy,” where routines continue but emotional connection quietly fades.

Tina Wilston and Michelle Massunken also discuss the difference between psychotherapy and relationship coaching. Benslyne Avril shares how therapy can offer deeper space to process trauma, attachment patterns, and emotional wounds, while coaching can sometimes support couples who are looking for practical structure, accountability, and forward-focused change.

The episode also explores common challenges that arise in midlife relationships. Couples may face shifting power dynamics when one partner has been leading professionally, or identity changes when a stay-at-home parent transitions out of a long-standing role. Benslyne Avril explains how these changes can affect communication, intimacy, and shared direction within a relationship.

Throughout the discussion, she shares practical ways couples can recognize early warning signs of disconnection and begin rebuilding connection intentionally as they move into the next stage of life together.

Benslyne Avril is a registered psychotherapist, mental health speaker, and professor at the University of Ottawa. She works with individuals and couples to support emotional wellbeing, relationship growth, and personal development. Her work integrates therapeutic insight with structured coaching approaches to help clients navigate life transitions and strengthen meaningful connections.

Connect With Benslyne Avril

Website | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

What happens when setting a healthy boundary makes you look like the problem? In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore several “Am I the A**hole?” style scenarios where culture, grief, health, and family dynamics make it harder to know what is fair.

Scenario 1: Privacy, Family, And Cultural Expectations

A woman asks her family not to drop by her new condo without warning, but her boundary is met with tears, criticism, and accusations that therapy has made her cold. Tina Wilston and Michelle Massunken explore how cultural values shape expectations around closeness, privacy, and respect, and why delivery matters when setting limits.

Scenario 2: Using Therapy Language In Conflict

A woman tries to use clear “I” statements with her sister during an argument, only to be accused of being manipulative and emotionally controlling. Tina Wilston and Michelle Massunken reflect on the difference between healthy communication and weaponizing therapy language, and why emotional maturity can sometimes trigger defensiveness in others.

Scenario 3: Cameras In A Mental Health Clinic

A clinic employee unplugs a camera while eating lunch at reception and is later told this was a security breach. Tina Wilston and Michelle Massunken discuss workplace privacy, confidentiality concerns in mental health settings, and how to raise legitimate concerns in a way that protects both trust and professionalism.

Scenario 4: A Grandmother’s Heirloom Necklace

A young woman keeps a sentimental locket her grandmother had promised her, even though it was not mentioned in the will. Tina Wilston and Michelle Massunken explore how grief can intensify family conflict, and why facts, timing, and emotional context all matter when navigating disputes over meaningful belongings.

Scenario 5: A Senior Dog Or A Partner’s Health

A woman refuses to rehome her senior dog after her boyfriend, who has severe allergies, moves in and struggles with the impact. Tina Wilston and Michelle Massunken reflect on value conflicts in relationships, the emotional bond people have with pets, and why difficult situations are not always solved by simple choices.

Scenario 6: Teen Sleep, Anxiety, And Screen Time

A parent sets a 9 p.m. screen cutoff to support a teenager struggling with anxiety and insomnia, while the other parent calls it too strict. Tina Wilston and Michelle Massunken discuss sleep hygiene, collaboration with teens, and how support tends to work better when limits are explained and built together.

Throughout the episode, Tina Wilston and Michelle Massunken use these everyday dilemmas to explore boundaries, communication, projection, and emotional insight. Rather than focusing on blame, the conversation looks at how people can respond with more clarity, care, and respect in real life situations.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, hosts Tina Wilston and Michelle Massunken speak with business and mindset coach Maria Cherkasskaya about sustainable growth that feels aligned, not exhausting. Maria helps entrepreneurs move from clarity to execution, blending practical marketing systems with inner work that truly sticks. She explains why many founders don’t have a mindset issue, they often face a skills and planning gap.

Tina, Michelle, and Maria start with a simple audit to turn “what I don’t want” into a clear north star, then translate that vision into daily actions that support long-term goals. Maria breaks down imposter syndrome for both seasoned experts and newcomers, exploring how proof, practice, and community can help move through fear. They discuss social visibility, showing up online authentically, and the value of supportive networks of entrepreneurs, coaches, or therapists to quiet the noise and accelerate learning.

Manifestation is given a reality check: visualization can prime your brain to spot opportunities, but progress only happens with action. Maria’s concept of inspired action helps prioritise ideas that carry energy and align with values, so growth feels sustainable. They also explore burnout as an internal conflict between competing values, with practical grounding tools—from presence exercises to meditation habits—that translate mindfulness into everyday leadership.

Maria shares insights from her 10-day Vipassana retreat and closes with what’s next for her: scaling her marketing agency, growing Manifest Change Society, and staying open to pivots that keep her work aligned with purpose.

Connect With Maria Cherkasskaya

Instagram | Facebook | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

Separation can feel overwhelming, especially in the early weeks when emotions are high and practical decisions still need to be made. In Part 2 of this conversation on compassionate family law, Tina Wilston and Michelle Massunken continue their discussion with family lawyer and mediator Jennifer Reynolds, exploring how thoughtful legal planning can help families create stability during separation.

Building on Part 1, Jennifer Reynolds explains how interim agreements around living arrangements, parenting schedules, and shared financial responsibilities can reduce early conflict and provide structure while longer-term decisions are being worked out. Tina Wilston and Michelle Massunken also address the misconception that leaving the family home automatically means losing access to children or property.

The conversation also explores documenting agreements, when informal communication may be enough, and when legal guidance becomes important. Jennifer Reynolds discusses prenuptial and cohabitation agreements in Ontario, along with the complexities families may face near the Ottawa–Gatineau border where provincial legal systems intersect.

Tina Wilston and Michelle Massunken also discuss the challenging situation of a child refusing to go with the other parent. Jennifer Reynolds explains how courts consider a child’s best interests and when supports such as therapy or voice-of-the-child reports may help.

Throughout the episode, Jennifer Reynolds emphasizes that separation is not only a legal process but a human one. With the right guidance and support systems in place, families can move through separation with greater clarity and begin rebuilding stability.

Hosts

Tina Wilston

Michelle Massunken

Guest

Jennifer Reynolds

Jennifer Reynolds is a family lawyer and Accredited Family Mediator (AccFM) with Fresh Legal in Ottawa. With more than a decade of experience in family law, she focuses on out-of-court solutions including mediation and collaborative law to help families navigate separation with clarity and respect.

Connect With Jennifer Reynolds

Website | Instagram | Facebook | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, hosts Tina Wilston and Michelle Massunken speak with Jennifer Reynolds. Jennifer founded Fresh Legal, and she supports families through some of life’s most difficult transitions by focusing on approaches that prioritize understanding, respect, and sustainable agreements.

Jennifer Reynolds shares how separation and divorce can be approached in ways that reduce conflict, protect emotional wellbeing, and support long-term family stability. Drawing on her experience in mediation and collaborative family law, she explains why traditional court processes were designed primarily to resolve legal disputes—not to address the complex emotional and relational realities families face during separation. Alternatives such as mediation, collaborative law, and arbitration can give families more control over decisions while preserving dignity and stability, particularly when children are involved.

Tina and Michelle walk through the practical steps of the separation process with Jennifer Reynolds, from the first consultation to the development of a final agreement. The conversation covers financial disclosure, understanding legal rights and obligations, and the different paths available for decision-making, whether through negotiation, mediation, arbitration, or the courts. Jennifer also compares independent legal advice to a home inspection, helping people understand potential risks, costs, and likely outcomes before making important choices.

The discussion addresses common misconceptions about family law, including the belief that talking to a lawyer always means conflict, or that legal processes move as quickly as they appear on television. Jennifer explains why timelines and costs can vary, and why most cases settle through negotiated agreements rather than trial.

Throughout the episode, Tina Wilston and Michelle Massunken explore how trauma-informed legal practice can help families navigate separation with clarity and support. By focusing on underlying needs rather than rigid demands, families can create agreements that feel fair, sustainable, and better support long-term wellbeing.

Connect With Jennifer Reynolds
Website | Instagram | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, host Tina Wilston explores several “Am I the Ahole?”-style scenarios**, where everyday conflicts raise deeper questions about boundaries, communication, and respect in relationships.

Scenario 1: Sharing A Spotify Account With A Partner

A woman refuses to share her Spotify account with her boyfriend after he moves in, suggesting they instead upgrade to a duo plan and split the cost. Tina Wilston explores how language like “selfish” or “stingy” can sometimes appear when someone introduces a boundary, and why healthy relationships often require negotiating fair compromises rather than expecting one person to give in.

Scenario 2: The Roommate’s “Emotional Support” Coffee Mug

After accidentally cracking a roommate’s worn and sentimental coffee mug, someone throws it away assuming it was no longer usable. Tina Wilston reflects on how everyday objects can carry emotional meaning and why communication and empathy are essential when something important to another person is damaged.

Scenario 3: Weight Comments From A Parent

A listener considers skipping Thanksgiving if their mother continues making comments about their weight. Tina Wilston discusses how boundaries work in practice, explaining that boundaries are not about controlling another person’s behaviour but about deciding what we will do if our limits are not respected.

Scenario 4: Therapy Jokes In A Relationship

A man who recently started therapy feels hurt when his girlfriend makes sarcastic jokes about it during disagreements. Tina Wilston examines why dismissing someone’s feelings as “too sensitive” can prevent meaningful communication, and how humour can shift into something hurtful when it appears during moments of conflict.

Through these real-life style dilemmas, Tina Wilston highlights how common relationship tensions often come back to the same core skills: empathy, communication, and respecting personal boundaries. These scenarios offer listeners a chance to reflect on how small everyday conflicts can become important opportunities for learning how to navigate relationships in healthier ways.

Hosts

Tina Wilston

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston explores a question many people quietly wrestle with: when is setting a boundary seen as oversensitive, and when is it simply protecting respect?

Drawing on everyday relationship dilemmas often discussed in AITA-style conversations, Tina reflects on how boundaries function in real life and why they can sometimes create tension even when they are necessary for wellbeing.

Scenario 1: Family Expectations and Last-Minute Help

The first story looks at a family situation where a sister repeatedly asks for last-minute babysitting while dismissing the responsibility of caring for a beloved dog. Tina explores how families can acknowledge different responsibilities without comparing or minimizing them, and how support can remain generous while still being grounded in mutual respect.

Scenario 2: Protecting Quiet Time After Work

Next, the conversation moves to the quieter world of an introvert’s daily commute. For some people, the drive home is more than transportation. It is a moment of recovery after a full day of interaction. When a coworker pushes past a clear “no” and attempts to involve others in the decision, Tina reflects on how boundaries are about managing your own behaviour rather than controlling someone else’s reaction, and how simple language can help people hold their limits without over-explaining.

Scenario 3: A Wedding Mishap and Responsibility

Finally, Tina discusses a wedding mishap involving a chocolate fountain, a damaged dress, and a disagreement about accountability. She explores how projection can surface in tense situations, how responsibility can be addressed without escalating conflict, and the different ways people may choose to move forward after harm occurs.

Throughout the episode, Tina Wilston reflects on empathy, timing, and clarity when setting boundaries, while also acknowledging the thoughtful perspective that Michelle Massunken often brings to these conversations on The MindSpa Podcast. Together, their approach reminds listeners that boundaries are not about punishment. They are about protecting wellbeing while leaving space for healthier relationships.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

Why do we often know what would support our wellbeing, yet still struggle to follow through? In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with habit change expert Katie Faloon Drew to explore why behaviour change can feel so difficult and how to work with the brain instead of against it.

Drawing on her background in health psychology, Katie explains how the brain prioritizes safety and familiarity, shaping patterns like procrastination, perfectionism, and the cycle of starting strong but losing momentum. Rather than relying on motivation or willpower, the conversation focuses on building small, sustainable habits through “minimum viable actions” — simple steps that feel manageable even during stressful seasons.

They also discuss identity-based goals, confirmation bias, and how small repeated actions can gradually build confidence, consistency, and lasting change.

This episode offers a compassionate, practical look at habit change for anyone trying to build healthier routines without falling into all-or-nothing thinking.

About Katie Faloon Drew: 

Katie Faloon Drew is a habit change expert, speaker, author, and wellness coach with a Master’s degree in Health Psychology and a Bachelor of Science in Human Kinetics. She is a Certified Mental Fitness Coach and trained in Motivational Interviewing, with more than 17 years of experience working in corporate public health leadership. Katie also brings over two decades of public speaking experience, including presenting at the White House, and works in both English and French to support sustainable behaviour change.

Connect With Katie Faloon Drew

Website | Instagram | Facebook | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

When words feel difficult to find, creative expression can offer another way to communicate.

In this episode of The MindSpa Podcast, Tina Wilston speaks with Elena Kourounis, an art therapist-in-training at MindSpa Mental Health, about how art therapy can support emotional regulation, insight, and connection across different ages and life experiences.

Elena explains that art therapy focuses on the process rather than artistic skill. Through drawing, colour, and other creative materials, individuals may access thoughts and emotions that can be harder to express through conversation alone. The simple act of choosing materials or engaging in guided creative prompts can also support nervous system regulation, encouraging calm, reflection, and self-awareness.

The conversation traces Elena’s professional journey from pastry chef to classroom teacher and eventually into the field of therapy, where she now integrates creativity and counselling to support emotional wellbeing.

Tina Wilston and Elena Kourounis also discuss who may benefit from art therapy, including people who feel they are not artistic, those who find traditional talk therapy challenging, and individuals navigating trauma, eating disorders, addiction recovery, or significant life transitions. In couples and family settings, visual exercises can help shift communication away from blame and toward empathy and understanding.

This episode highlights how creative expression can open new pathways for emotional exploration and strengthen connection in relationships and within oneself.

Connect With  Elena Kourounis : 

Website | Instagram  | LinkedIn 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

What if the most powerful medicine does not come from a pill bottle, but from the daily choices that shape our health long before illness appears?

In this episode of The MindSpa Podcast, hosts Tina Wilston and Michelle Massunken speak with critical care physician Dr. Kwadwo Kyeremanteng, author of Prevention Over Prescription. Drawing from years of experience in intensive care medicine, he reflects on how his frontline work during the COVID-19 pandemic reinforced a clear message: many of the conditions that lead people to hospital are deeply connected to preventable risk factors.

Dr. Kwadwo Kyeremanteng shares how this realization shifted his focus toward prevention and long-term wellbeing. Rather than relying only on treatment after illness appears, he discusses the role of everyday habits that support health earlier in life. The conversation explores practical approaches to nutrition, including his “protein first” strategy, as well as the role supplements, sleep, movement, and metabolic awareness can play in supporting overall health.

Beyond physical health, the discussion also touches on the emotional realities of practising medicine during the pandemic. Dr. Kwadwo Kyeremanteng speaks openly about physician burnout and the importance of reconnecting with personal purpose during periods of intense pressure. His reflections offer insight into how healthcare professionals maintain compassion and resilience while working within a demanding system.

The conversation also explores broader questions about public health decision-making and the impact of prolonged uncertainty on families and children’s wellbeing. As both a physician and a father, Dr. Kwadwo Kyeremanteng shares a perspective shaped by clinical experience as well as everyday life.

Together, Tina Wilston, Michelle Massunken, and Dr. Kwadwo Kyeremanteng reflect on what prevention can mean in real life, and how small, consistent choices may shape long-term health outcomes.

Connect With Dr. Kwadwo Kyeremanteng

Website | Instagram | Facebook | LinkedIn 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore how mental health, neurodivergence, and relationship dynamics can shape the way people interpret one another’s behaviour. Through a series of AITA-style scenarios, they reflect on the difference between intention and impact, and how communication, boundaries, and compassion can help reduce unnecessary hurt in everyday relationships.

Scenario 1: OCD, Cleaning, and Feeling Unappreciated

The first scenario looks at a woman living with OCD who redoes her husband’s cleaning after he goes to bed because it is the only way she feels able to relax in her home. Tina Wilston and Michelle Massunken discuss how OCD can affect relationships, why loved ones may begin to personalize behaviours that are rooted in anxiety, and why it is so important to separate the person from the symptom. They also reflect on the role of accountability and the importance of seeking support rather than expecting others to adapt around compulsions.

Scenario 2: ADHD and the Forgotten Birthday

Next, Tina and Michelle unpack a friendship dilemma involving ADHD, memory challenges, and a missed birthday despite reminders and genuine effort. They explore how ADHD can affect relationships in ways that are often misunderstood, and why repeated hurt can sometimes point to a deeper pattern in the friendship. The conversation highlights the importance of curiosity, clearer communication, and understanding when forgetfulness is not about a lack of care.

Scenario 3: Separate Bedrooms and Relationship Meaning

In the third scenario, the discussion turns to a married couple considering separate bedrooms because of very different sleep needs. Tina Wilston and Michelle Massunken explore how requests like this can easily be interpreted as rejection, even when they are really about health, rest, and wellbeing. They reflect on the assumptions people attach to sleep arrangements, the importance of exploring other possible solutions, and how couples can maintain closeness and intimacy while meeting their individual needs.

Scenario 4: Mental Health, Family Traditions, and Boundaries

The fourth scenario focuses on someone who chooses to skip a difficult family Christmas in order to protect their peace, only to be met with guilt and accusations of selfishness. Tina and Michelle examine how toxic family dynamics can distort boundaries, particularly during the holidays, and why tradition is not always a good enough reason to ignore mental health needs. They also discuss how families may need to update traditions over time so they remain flexible, respectful, and realistic.

Scenario 5: Autism, Overwhelm, and the Irish Goodbye

Finally, Tina Wilston and Michelle Massunken reflect on a scenario involving an autistic person who quietly leaves a crowded party after becoming overwhelmed, then learns their friend felt hurt by the abrupt exit. The conversation explores sensory overwhelm, the risks of pushing past personal limits, and why leaving quietly is not necessarily an act of disrespect. Tina and Michelle also discuss how easily people can personalize behaviour without considering what else may be happening beneath the surface.

Throughout the episode, Tina Wilston and Michelle Massunken return to a central theme: feeling hurt does not always mean someone intended harm. On The MindSpa Podcast, they offer a thoughtful and grounded conversation about mental health, relationships, and the importance of responding with greater empathy, clarity, and perspective.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, hosts Tina Wilston and Michelle Massunken speak with Dr. Chris Taplin, an Ottawa-based psychiatrist and founder of TMS Life Ottawa, about expanding treatment options for people living with depression.

Dr. Taplin’s interest in Transcranial Magnetic Stimulation (TMS) developed through years of clinical work with university students and military personnel. In those settings, he repeatedly saw patients who were working hard in therapy and trying different medications but still struggling to find relief. When first and second-line treatments were not effective, options were often limited. That experience led him to explore emerging treatments that could provide additional pathways for recovery.

TMS is a non-invasive treatment that utilises targeted magnetic pulses to stimulate specific areas of the brain involved in regulating mood. Dr. Taplin explains how this approach has become increasingly recognised in clinical guidelines as an option for individuals whose depression has not responded to initial medication treatments.

The conversation also highlights the significant differences in access to TMS across North America. While thousands of clinics operate throughout the United States, access in Canada remains more limited. In Ontario, many patients currently pay privately unless they qualify under specific programs such as veteran care, motor vehicle accident coverage, or certain workplace injury claims.

Beyond the technology itself, Dr. Taplin emphasises a broader philosophy of care. His approach focuses on understanding each person’s unique history and pathway to their symptoms, recognising that effective treatment often requires more than a single intervention. 

About Dr. Chris Taplin

Dr. Chris Taplin is a psychiatrist and the Founder and Chief Psychiatrist of TMS Life Ottawa. He specialises in repetitive Transcranial Magnetic Stimulation (rTMS) and has additional training in areas including veteran mental health, sports psychiatry, and treatment-resistant depression.

Connect With Dr. Chris Taplin

Website | Instagram | Facebook | LinkedIn 

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with Ottawa radio personality Stuntman Stu to explore identity, resilience, and life after unexpected change.

For more than two decades, Stuntman Stu built a broadcasting career that began with a childhood dream. He reflects on how traits once labelled as disruptive, including undiagnosed ADHD, became strengths behind the microphone and helped shape his presence on Ottawa airwaves.

The conversation shifts as he shares his experience facing leukemia twice and surviving a heart attack. He speaks openly about how radiation treatment affected his cognitive abilities and changed what he was able to do professionally. When the work that once defined him was no longer sustainable, he was forced to confront a profound loss of identity and rethink what purpose could look like.

Through honesty and humour, Stuntman Stu describes how he has adapted, building a new chapter as a spokesperson for local businesses while adjusting to new limits. He also reflects on marriage, fatherhood, and supporting children through mental health challenges, offering insight into how illness reshapes priorities and deepens perspective.

This episode is a grounded conversation about reinvention, acceptance, and the ongoing process of redefining oneself after health challenges. Together, Tina Wilston and Michelle Massunken create space for a thoughtful discussion about resilience, identity, and discovering meaning in unexpected places. 

Connect With Stuntman Stu

Website | Instagram | Facebook | LinkedIn | YouTube

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore two common misconceptions about stress and mental health that can quietly shape how we see ourselves.

The first centres on stress. Is it always harmful, or can it sometimes support performance and growth? Through the lens of the Yerkes–Dodson law, they reflect on how moderate levels of stress can enhance focus and motivation, while chronic, unrelenting stress can gradually erode wellbeing. They unpack the difference between acute stress and chronic stress, and why understanding that distinction can help explain why small triggers sometimes lead to outsized reactions.

The conversation then turns toward practical ways of recontextualizing stress responses. Drawing from personal experience, they discuss how movement and physical activity can shift how the brain interprets sensations like a racing heart, helping transform overwhelm into something more manageable.

The second myth they examine is the belief that struggling with mental health prevents success. They consider how mental health challenges, when understood and supported, can foster resilience, creativity, empathy, and deeper human connection.

This episode offers a grounded, reflective framework for working with stress rather than fighting against it, inviting listeners to reconsider long-held assumptions and approach their own mental health with greater curiosity and self-compassion.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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What happens when well-intentioned diversity, equity, and inclusion efforts unintentionally create more division?

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with Jenny Chen, CEO of Catalais Consulting, to explore a different way of thinking about inclusion in the workplace. Drawing on her experience in the finance industry and as a parent who witnessed her daughter face exclusion, Jenny Chen challenges leaders to rethink how they approach diversity conversations.

Her perspective is not about implementing more DEI programs. Instead, she speaks about “un DEI ing” organizations by addressing the root causes of exclusion. At the heart of racism, sexism, ageism, and other forms of marginalization, she asks a simple but powerful question: are people respected? Do they feel seen, heard and valued?

Together, Tina Wilston and Michelle Massunken explore how many challenges labelled as diversity issues are often infrastructure and talent management concerns. When organizations focus on respect and individual potential rather than identity categories, inclusion becomes embedded in everyday leadership practices rather than treated as a separate initiative.

The conversation also highlights what Jenny Chen refers to as the Taylor Swift effect. When the NFL gained an estimated two billion dollars from new Swiftie viewers despite some fans’ resistance, it revealed how a zero-sum mindset can shape reactions to change. The belief that welcoming new audiences or perspectives somehow diminishes existing ones mirrors the resistance many workplaces experience around inclusion.

By reframing inclusion as a matter of human respect and organizational design, Jenny Chen offers a steady and grounded approach that supports innovation, well-being and sustainable growth.

This episode offers a thoughtful discussion on leadership, belonging and what it truly means to see people as individuals.

Guest

Jenny Chen, CEO of Catalais Consulting

Connect with Jenny Chen:

Website  | Facebook | LinkedIn | Podcast | Instagram | Linktree

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode, Tina Wilston and Michelle Massunken explore the complexity of setting boundaries across family, workplace, and personal situations. Through four ethical dilemmas, the conversation highlights how difficult it can be to balance personal needs with relational responsibility.

The discussion begins with a scenario involving recovery from disordered eating and the challenge of asking family members to avoid weight-focused conversations. This opens a broader reflection on how generational attitudes toward food and body image shape emotional development, and how boundary-setting can interrupt harmful cycles.

The episode also examines professional boundaries within therapeutic relationships, exploring why ethical guidelines exist and how blurred roles can create discomfort and power imbalances.

Workplace dynamics are considered through a situation involving mental health days and their impact on colleagues, raising questions about individual responsibility and collective wellbeing. The conversation emphasizes how personal choices can influence team functioning and morale.

Finally, a post-breakup scenario involving shared pet custody illustrates how emotional intensity can narrow perspective and limit problem-solving. Tina Wilston and Michelle Massunken discuss how regulated conversations support clearer thinking and more balanced decision-making.

Throughout the episode, the focus remains on thoughtful boundary-setting that supports both personal wellbeing and relational integrity.

Email: media@mindspa.ca

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode, Tina Wilston and Michelle Massunken explore the complexity of setting boundaries while maintaining connection. Many people question whether they are being unreasonable when they speak up about their needs. This conversation examines how to differentiate between healthy assertiveness and reactive behaviour.

Through real-life relationship dilemmas, Tina Wilston and Michelle Massunken discuss situations that often leave people feeling conflicted, including navigating concerns about a partner’s sobriety, managing shared living challenges, and responding to emotionally heavy conversations that begin to affect one’s own wellbeing.

The episode takes a closer look at family systems and the common misunderstanding that closeness requires a lack of boundaries. In reality, respect for boundaries often creates greater emotional safety and trust. When boundaries are honoured, connection can deepen rather than diminish.

Tina Wilston and Michelle Massunken also explore the difference between protecting someone from discomfort and supporting them through growth. They discuss how to approach difficult conversations with steadiness, clarity, and compassion, particularly when emotions run high.

This episode offers thoughtful reflection on the cost of suppressing personal needs, the role of accountability in relationships, and how to assess whether a boundary is grounded in self-respect rather than control.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

The most persistent critic many of us face is not outside of us, it is the voice inside our own mind. In this episode, Tina Wilston and Michelle Massunken explore how negative self-talk develops, why it can feel so automatic, and how self-compassion can be practised in a grounded and realistic way.

The conversation examines how early experiences of criticism can become internalized over time, shaping the way we interpret mistakes, relationships, and even our sense of worth. Tina Wilston and Michelle Massunken reflect on the common paradox of offering patience and encouragement to others while holding ourselves to far harsher standards.

They also explore how negative thought patterns can function as protective mechanisms. When we believe we are inadequate or unlovable, we may begin to filter experiences in ways that reinforce those beliefs. Understanding this pattern helps us step back from automatic thoughts and respond more intentionally.

Throughout the episode, Tina Wilston and Michelle Massunken discuss practical approaches to building self-compassion, including the “best friend” lens, shifting how we respond to mistakes, and learning to ask, “How can I grow from this?” rather than defining ourselves by perceived failure.

This episode reminds listeners that change does not come from one breakthrough moment, but from steady practice. Even gently challenging one critical thought each day can begin to reshape our inner dialogue and support long-term emotional wellbeing.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

ADHD is often misunderstood as simply distraction or restlessness. In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with therapist Alanna George to explore the deeper neurobiological foundations of Attention-Deficit/Hyperactivity Disorder.

Alanna explains ADHD as a genetic, neurodevelopmental condition with distinct patterns of brain activation and regulation. One metaphor she shares, comparing ADHD to “driving a Ferrari with bicycle brakes”, helps illustrate the paradox many people experience: strong processing speed, creativity, and intensity paired with difficulty initiating, stopping, or shifting tasks.

The conversation explores how ADHD presents differently across the lifespan. While often identified in childhood, adult ADHD can go unrecognized for years, particularly in women who have developed sophisticated coping strategies. Tina, Michelle, and Alanna discuss how historical diagnostic patterns have contributed to missed identification and how increased awareness is changing that landscape.

Rather than offering quick fixes, the episode outlines what supportive care can look like. Effective treatment often involves a combination of approaches, including medication, therapy, movement, and environmental structure. In many cases, more structure, not less, s helpful: clear expectations, regular check-ins, task breakdowns, and collaborative work strategies such as “body doubling.”

The discussion also touches on relationships. When ADHD is understood as a neurological condition rather than a character flaw, frustration can shift toward compassion. Self-care becomes foundational to regulation and long-term wellbeing.

To learn more about Alanna George and her work at MindSpa Mental Health, visit:

https://themindspa.ca/team-member/alanna-george/

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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Building a business often demands long hours, constant energy, and the ability to push through exhaustion. But what happens when your body simply cannot keep up with those expectations?

In this episode of The MindSpa Podcast, Tina Wilston speaks with Michelle Weger, founder and CEO of Venture Creative Collective, about building a successful company while living with narcolepsy.

Michelle Weger shares the unexpected path that led her to entrepreneurship after years of unexplained fatigue made traditional employment difficult to sustain. After receiving a diagnosis of narcolepsy, she began rethinking how work could function differently. Rather than forcing herself into systems that did not support her health, she created a business model that works with her natural energy patterns.

Tina Wilston and Michelle Weger discuss the realities of living with narcolepsy, the challenges of navigating a long diagnostic journey, and how chronic health conditions can reshape identity, career decisions, and expectations around productivity.

The conversation also explores how Michelle Weger applied personal energy management to the way her Ottawa-based agency operates. At Venture Creative Collective, flexibility, thoughtful boundaries, and efficient systems are built into the company’s structure, supporting both creativity and sustainability in the workplace.

This episode offers a grounded conversation about chronic illness, entrepreneurship, and redefining success in ways that respect both ambition and wellbeing.

Guest Bio

Michelle Weger is the founder and CEO of Venture Creative Collective, a digital agency based in Ottawa specializing in streamlined website design and brand development. She is also the author of Don’t Snooze on Your Dreams, where she shares her experience building a business while living with narcolepsy. Michelle Weger speaks internationally about entrepreneurship, productivity, and creating sustainable work practices for people living with chronic conditions.

Connect With Michelle Weger

Website | Instagram | Facebook | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore how misinformation, disinformation, and conspiracy thinking shape not only public discourse, but also our mental health, relationships, and sense of reality.

They break down the difference between misinformation and disinformation, discuss why fear and emotional vulnerability can make people more susceptible to misleading narratives, and examine how social media algorithms reinforce division by keeping us inside increasingly narrow information bubbles.

Using examples from the COVID-19 pandemic and everyday life, Tina and Michelle reflect on how conflicting information can strain relationships, fuel distrust, and create emotional exhaustion. They also share practical ways to approach information more critically while protecting your mental wellbeing in a world of constant digital input.

The conversation closes with a discussion on information overload, burnout, and how chronic exposure to distressing content can contribute to emotional fatigue over time.

What You’ll Hear In This Episode:

• The difference between misinformation, disinformation, and conspiracy theories

• Why fear and vulnerability increase susceptibility to misleading information

• How algorithms shape the information we consume online

• The impact of misinformation on relationships and trust

• How information overload contributes to burnout and emotional exhaustion

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

Perimenopause can bring unexpected changes to the body, emotions, and sense of identity. For many women, these shifts can feel confusing, isolating, and difficult to discuss openly.

In this episode of The MindSpa Podcast, hosts Tina Wilston and Michelle Massunken speak with Victoria L, a midlife strategist and author, about the often misunderstood experience of perimenopause and the identity shifts that can accompany it.

Victoria shares her personal journey of experiencing symptoms in her early thirties and the challenges she faced when many were dismissed or misunderstood within the healthcare system. Her experience led her to explore how women can better understand the physical, emotional, and psychological changes that may occur during this stage of life.

The conversation expands beyond commonly discussed symptoms to examine the wide range of experiences women report during perimenopause. Tina, Michelle, and Victoria also discuss how stigma and silence around menopause can leave many women feeling unsupported or unsure where to turn for information.

The episode also explores the emotional and relational aspects of midlife transitions. Victoria reflects on how identity, confidence, and self-perception can shift during this period, and why reconnecting with personal values and small sources of joy can support wellbeing.

About the Guest

Victoria L is a holistic midlife strategist, international bestselling author, and host of the Chaos, Clarity, and Confidence: Finding YOU Again podcast. Through her work, she supports women navigating the physical and emotional transitions of midlife, including perimenopause, burnout, and identity shifts. Her approach focuses on helping women reconnect with themselves while navigating this stage of life.

Connect With Victoria L

 Amazon | Podcast

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

Setting boundaries should not leave you feeling guilty, yet many people question whether they are “the bad guy” when they begin prioritizing their mental wellbeing.

In this episode of The MindSpa Podcast, hosts Tina Wilston and Michelle Massunken explore several “Am I the Ahole?”-style scenarios**, where people are left wondering whether setting a boundary makes them selfish.

Scenario 1: Stepping Back From Wedding Duties

A bridesmaid experiencing burnout feels she needs to step back from wedding responsibilities. Tina and Michelle discuss the difference between self-care and perceived selfishness, and how guilt can sometimes cloud our judgment when we begin setting healthier limits.

Scenario 2: Grief After Miscarriage

A woman grieving a miscarriage feels unable to attend her sister’s baby shower. The conversation explores the complexity of pregnancy loss, the shame that can surround it, and the challenges that arise when grief intersects with family expectations.

Scenario 3: Therapy Before Moving In Together

A relationship ultimatum raises an important question: is asking a partner to attend therapy before moving in together unreasonable? Tina and Michelle discuss the stigma around mental health support and how therapy can be reframed as an investment in personal and relational wellbeing.

Throughout the episode, Tina Wilston and Michelle Massunken reflect on how to communicate boundaries clearly, recognize emotional limits, and navigate the reactions of others when those limits are expressed.

Together, they explore how boundaries can protect wellbeing while still leaving space for compassion and connection in relationships.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken sit down with Tina Mongeon, founder and CEO of EnviroPure Environmental Group, to explore the connection between mental health, trauma, and the spaces we live in.

Drawing from her experience working with families across Ottawa, Tina shares how grief, illness, addiction, divorce, and other major life stressors can make maintaining a home feel overwhelming. She discusses how these realities inspired the creation of the Healthy Home, Healthy Mind Initiative, a not-for-profit program providing deep cleaning support to households facing significant life challenges.

Together, they examine how our living environments can impact stress, sleep, shame, and overall wellbeing, and why restoring physical space can sometimes become an important part of emotional healing.

Guest Bio

Tina Mongeon is the founder and CEO of EnviroPure Environmental Group, an Ottawa-based company specializing in environmentally responsible residential and commercial cleaning. With more than 20 years of experience in the industry, she is widely known for her commitment to creating healthier indoor environments using non-toxic cleaning methods. Tina is also the founder of the Healthy Home, Healthy Mind Initiative, a not-for-profit program that provides deep cleaning support to households facing significant life challenges.

Connect With Tina Mongeon

Website | Instagram | Facebook | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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Social media has reshaped how we see ourselves and one another. In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken explore the psychological impact of today’s digital landscape and how it intersects with mental health.

The conversation traces the evolution of social platforms, from early connection-focused spaces to algorithm-driven systems that amplify comparison and curated identity. Tina and Michelle discuss how “highlight reel” culture can influence self-esteem, expectations, and relationship dynamics, particularly when online presentation and lived reality feel misaligned.

They also address the growing trend of mental health language circulating on social media. Terms such as PTSD, narcissism, and OCD are more visible than ever, which can increase awareness. At the same time, simplified explanations may blur important clinical distinctions. The episode reflects on how to approach online information thoughtfully, without dismissing lived experience.

Another emerging topic is the use of AI platforms in mental health conversations. While digital tools can offer information and reflection, Tina and Michelle discuss the importance of human connection, nuance, and accountability in therapeutic work.

Rather than framing technology as inherently harmful, this episode invites mindful engagement. Small experiments, such as setting the phone aside for an evening, can increase awareness of digital habits and their effect on mood and attention.

The goal is not avoidance, but discernment. In a rapidly changing information environment, intentional use supports steadier wellbeing.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube

In this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken speak with Yvonne Burwash, Registered Psychotherapist and Director of Neurofeedback at MindSpa Mental Health, to explore how neurofeedback can support regulation and mental wellbeing.

Yvonne explains neurofeedback as a non-invasive approach that measures electrical activity in the brain and provides real-time feedback to support self-regulation. During sessions, clients sit comfortably while the system responds to their brainwave patterns, encouraging the brain to gradually shift toward more balanced states. The process is quiet, structured, and grounded in the brain’s natural capacity for neuroplasticity.

The conversation explores how neurofeedback can complement traditional psychotherapy. Many clients find that once regulation improves, therapeutic approaches such as cognitive behavioural therapy become more accessible. Rather than replacing therapy, neurofeedback can help create conditions that support deeper therapeutic work.

Tina Wilston, Michelle Massunken, and Yvonne Burwash also discuss who may benefit from this approach, how sessions are structured, and what clients can realistically expect. The focus remains on education, clarity, and informed choice.

At its core, this episode offers a hopeful message: the brain retains the capacity to adapt across the lifespan. With appropriate support, regulation and change remain possible.

About the Guest: 

Yvonne Burwash is the Director of Neurofeedback at MindSpa Mental Health. She is completing a Master’s in Counselling Psychology (MACP candidate) at Yorkville University and holds a Bachelor of Arts in Psychology with a minor in Neuroscience and Mental Health from Carleton University. Yvonne is board-certified in neurofeedback (BCN) and works with both children and adults to support brain regulation and mental wellbeing.

Connect With Yvonne Burwash

Website | Instagram  | LinkedIn

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

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In the first episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken introduce the heart behind the show: thoughtful, grounded conversations about mental health.

Together, they reflect on their own non-linear paths into the field. Tina began her career in law before discovering a deeper pull toward psychology and clinical social work. Michelle shares her journey into social work and the experiences that shaped her clinical perspective. Their stories highlight that growth in this profession often unfolds gradually, through lived experience, curiosity, and commitment.

This episode sets the foundation for what listeners can expect: clear conversations that demystify therapy, address common misconceptions, and respond to the growing influence of mental health content online. Tina and Michelle discuss how social media trends can oversimplify complex psychological concepts, and why nuance matters when speaking about wellbeing.

They also share what led them to co-create MindSpa Mental Health, their interest in approaches such as neurofeedback, and their intention to bring expert guests into the conversation to spotlight community resources.

Alongside the clinical depth, listeners will also get to know them as people,  parents, partners, and individuals navigating life beyond the therapy room. Between them, Tina and Michelle are raising seven children, grounding their professional insight in everyday lived experience.

This opening conversation sets the tone for a podcast rooted in clarity, steadiness, and meaningful dialogue about mental health.

The MindSpa Podcast

Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.

Hosts

Tina Wilston, M.Ed., Registered Psychotherapist 

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

Michelle Massunken, MSW, RSW

Co-Owner, MindSpa Mental Health Centre

LinkedIn, Instagram, Facebook

MindSpa Mental Health Centre

Ottawa - Kanata & Gloucester

themindspa.ca

LinkedIn, instagram

Listen on

Apple Podcasts | Spotify | Amazon Music | YouTube