Emily Spagnolo

I have heard many variations of this statement throughout my work as a therapist. Each time, I respond with curiosity and ask, “What would it be like for you if it wasn’t?

People Pleasing Is Not Who You Are: Understanding the Fawn Response

People pleasing is often described as a personality trait, something fixed or inherent. In reality, it is more accurately understood as a trauma response rooted in survival.

It can sound a little cliché. When we imagine therapy, many of us picture a therapist asking deep, probing questions about childhood. At times, it may feel disconnected from the problems we’re facing in the here and now. I understand that skepticism—I used to share it.

Bringing It Back to Childhood: Why Early Experiences Matter in Therapy

In my early training as a therapist, childhood experiences were acknowledged but not emphasized. The focus was firmly on the present: identifying current problems, developing strategies, and finding solutions.

Take addiction or substance use disorder as an example. Stopping the use of a substance is often the immediate and necessary goal. Yet when we look deeper, important questions emerge.

Symptom Management Versus Addressing the Root Cause of Distress

In my work as a therapist, my understanding of issues such as substance abuse and binge eating disorder has evolved significantly over time. Early in my career and training, I focused heavily on symptom management.

EMDR can help individuals who struggle with performance anxiety and why traditional exposure alone does not always lead to lasting relief

EMDR for Performance Anxiety: How This Therapy Can Help Beyond Trauma

When many people think of EMDR therapy, it is often associated with trauma treatment, such as car accidents, assaults, and other life-threatening events. While EMDR is well known for trauma work, it is also a highly effective and versatile modality for treating performance anxiety.

Cozy winter still life with a journal labeled January, warm candlelight, and snowy forest outside a window

How January Became My Favourite Month

This is a personal story about how I fell in love with the month of January. I know that may shock some of you—maybe even horrify a few—and leave many readers wondering how this could possibly be true.

Woman knitting indoors by a window during a snowy Canadian winter, enjoying a relaxing hobby for mental well-being

Reclaiming Hobbies During the Canadian Winter for Mental Health

With winter weather settling in across Canada, colder temperatures often mean more time indoors and an increased risk of seasonal winter blues.

Social worker using digital technology in Ontario for virtual care

Navigating Social Work in Ontario a Digital World

On occasion, I receive inquiries from individuals residing outside of Ontario who are hoping to engage in virtual therapy from out of province in their current location.

Parenting Neurodiverse Teens

Parenting Neurodiverse Teens: Shifting Expectations with Understanding and Grace. Learn how to support your neurodiverse teen with compassion, patience, and connection.

Trauma Healing in Therapy

Trauma Healing Isn't a Sprint: Why We Begin With the Present Before Digging Into the Past. When pain from the past is leaking into your present—showing up in your relationships, your reactions, your body, or your self-worth.

Embracing Radical Acceptance

Embracing Radical Acceptance: Understanding and Letting Go of the Need to Change Others. Learn how acceptance can transform relationships and bring peace.

A Superwoman’s Guide to Surviving the Holidays

The holiday season can be a perfectionist’s worst nightmare, particularly for women, as the pressures to create an idealized image of perfection are at their highest...

Learning How to Swim is a Lot Like Starting Therapy

Asking for help comes easier to some people than others. Many factors influence whether one is likely to ask for assistance from others...

Nervous System and the Media: Check Up

In today’s digital age, media is an omnipresent part of our lives. From social media to news outlets, our screens are filled with a constant stream of information...

What is Psychotherapy

Coming to therapy can be daunting. I have been there myself and can attest to the nerves, confusion and expectations surrounding this term...

BLOG