Elite Counselling & Consulting Services

Supporting Mental, Emotional and Relational Wellness

93 King St. W, Suite 201 Bowmanville, ON | 905-419-3242 | Kosman@elitec-c.com

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Therapy, Support, and Events for Your Wellness Journey

At Elite Counselling & Consulting, we provide in-person psychotherapy in Bowmanville and virtual therapy across Ontario, with a clinical focus of mindset therapy, couples therapy, and perinatal therapy (fertility, loss, pregnancy, and postpartum). We also host workshops, support groups, and psycho-educational events to support your mental health journey. Check out our calendar for upcoming events –here or email us at kosman@elitec-c.com if there’s an offering you’d like to see!

Mental Health Blog by Kameela Osman, MSW, RSW

Aiming to share mental health resources that can be used inconjuction with and apart from psychotherapy services.

From Silence to Support

by | May 5, 2025 |

Mental Health Awareness Week is a time to pause, reflect, and acknowledge that many people are carrying more than they let on. From silence to support, this is a week to break through what holds us back from speaking up and to gently explore what it means to truly be...

Spring Cleaning the Mind

by | Mar 22, 2025 |

As we step into spring, many of us feel the urge to declutter our homes and freshen up our spaces. The same idea can be applied to our internal world. Spring cleaning the mind means taking stock of what’s been weighing you down mentally and emotionally, and choosing...

Perinatal Blogs

Father’s Mental Health: Breaking the Silence

by | June 15, 2025 | Anxiety, Grief, Perinatal mental health, Postpartum, Stress | 0 Comments

  Becoming a father is a huge life transition. Often painted as a time of great joy and fulfillment, this period is also marked by the challenges of sleep disruption, altered routines, relationship changes, identity shifts, financial strain, and worries about...
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Fertility and Mental Health

by | April 21, 2025 | Grief, Perinatal mental health | 0 Comments

We all have a reproductive story.   Whether we want to or plan to parent or not, most people have considered the topic of parenting at some point in their lives. The reproductive story often starts as early as young childhood, mimicking parental behaviour through...
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Breastfeeding’s Mental Load: Honoring Your Mental Health in Motherhood

by | October 26, 2024 | Perinatal mental health, Postpartum | 0 Comments

  Breastfeeding is often portrayed as a natural, instinctive part of motherhood—something your body is just supposed to know how to do. For many moms, the reality is far from the idealized image. Struggles with latch, supply, pain, and exhaustion are more common...
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Empowering New Moms: The Importance of Affirmations for Mental Well-Being

by | October 9, 2024 | Perinatal mental health, Postpartum | 0 Comments

Becoming a mom can be one of the most rewarding yet overwhelming experiences of life. From adjusting to sleepless nights to navigating new emotions, the journey is filled with challenges that often leave little room for self-compassion. This is why nurturing your...
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Part of my story…

by | November 12, 2019 | Anxiety, Mindfulness, Perinatal mental health, Postpartum, Stress | 0 Comments

My kids (especially my first) hasn't always gotten the best of me. Yet, they are the best of me. I teach them lessons, they now annoyingly remind me… like words I shouldn't say, to breathe, that it's okay, and a bad moment doesn't have to make a bad day, we get...
Read More

Anxiety Related Blogs

What If Your Coping Tools Are Keeping You Anxious?

by | June 30, 2025 | Acceptance, Anxiety, Mindfulness, Stress | 0 Comments

What if the things that help you feel better are also quietly keeping your anxiety going? It’s easy to assume that anxiety comes from what’s happening to us. What if part of it comes from how we respond? I recently read Building a Non-Anxious Life by Dr. John Delony,...
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Father’s Mental Health: Breaking the Silence

by | June 15, 2025 | Anxiety, Grief, Perinatal mental health, Postpartum, Stress | 0 Comments

  Becoming a father is a huge life transition. Often painted as a time of great joy and fulfillment, this period is also marked by the challenges of sleep disruption, altered routines, relationship changes, identity shifts, financial strain, and worries about...
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When You’re the One Others Lean On: How to Break the Cycle of Carrying Too Much

by | June 2, 2025 | Acceptance, Anxiety, Self-Compassion, Stress | 0 Comments

A Therapist’s Reflection In therapy and in life, I meet many people who are “the one others lean on.” You know the type who are calm in a crisis, dependable under pressure, quick to problem-solve, slow to show distress. They’re the friends, family members, and...
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The Weight of Expectations

by | February 23, 2025 | Anti-Opression, Anxiety, Inner Criticism, Inter-Generational, Social Justice, Stress, Trauma | 0 Comments

The weight of expectations is something many of us carry, often without realizing just how heavy it can be. Family plays a central role in shaping values, offering both guidance and constraints. While cultural traditions provide connection and wisdom, they can also...
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Unlock a Calmer Mind: The Power of Bilateral Stimulation for Stress and Anxiety

by | September 19, 2024 | Anxiety, Holiday stress, Mindfulness, Stress | 0 Comments

We’ve all had moments when emotions feel overwhelming, when stress or anxiety seems to build up beyond control. In those moments, having a simple, effective tool to help you feel grounded can make all the difference. One approach I often recommend is bilateral...
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Maintaining Mental Health as a Business Owner

by | July 22, 2024 | General Mental Health, Stress | 0 Comments

Running a business can be incredibly rewarding, but it also comes with its fair share of stress and challenges. As a business owner, it’s easy to become overwhelmed by the constant demands and responsibilities that come your way. However, maintaining your mental...
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Reading for Mental Health

by | June 18, 2024 | General Mental Health, Seasonal Stress, Stress | 0 Comments

  In our fast-paced, digitally-driven world, finding ways to unwind and nurture our mental well-being is more critical than ever. Though various activities can promote mental health, reading stands out as a powerful, yet often overlooked tool. Whether you’re...
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Understanding and Managing Emotional Dysregulation

by | May 29, 2024 | Anger, Anxiety, Calm, General Mental Health, Stress | 0 Comments

As a therapist, I often encounter clients struggling with emotional dysregulation—a state where their emotions feel overwhelming, uncontrollable, and disruptive to their daily lives. Emotional dysregulation can manifest in various ways, such as sudden anger outbursts,...
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Holiday Stress to Festive Burnout: Tips to get back to joy

by | December 8, 2019 | Acceptance, Holiday stress, Mindfulness, Stress | 0 Comments

Many people report experiencing “festive burnout” by mid-December... It’s easy to fall into hustle mode, feeling like there’s too much to do, too many commitments to keep, and that we’re falling short all at the same time. This can be exacerbated when we compare our...
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Part of my story…

by | November 12, 2019 | Anxiety, Mindfulness, Perinatal mental health, Postpartum, Stress | 0 Comments

My kids (especially my first) hasn't always gotten the best of me. Yet, they are the best of me. I teach them lessons, they now annoyingly remind me… like words I shouldn't say, to breathe, that it's okay, and a bad moment doesn't have to make a bad day, we get...
Read More

Social Justice Blogs

Unlearning the Stories We Were Told: The Impact of Gender Socialization on Mental Health

by | March 9, 2025 | Anti-Opression, Social Justice | 0 Comments

The lucky among us can remember a time in childhood, when we were free. Think back—can you remember a time when judgment from others didn’t cloud your mind? When you woke up knowing exactly what you wanted to wear, and nothing could stop you? When you pursued what you...
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The Weight of Expectations

by | February 23, 2025 | Anti-Opression, Anxiety, Inner Criticism, Inter-Generational, Social Justice, Stress, Trauma | 0 Comments

The weight of expectations is something many of us carry, often without realizing just how heavy it can be. Family plays a central role in shaping values, offering both guidance and constraints. While cultural traditions provide connection and wisdom, they can also...
Read More

Inclusivity is Not Division

by | January 28, 2025 | Anti-Opression, Social Justice, Trauma | 0 Comments

I often hear claims that DEI (diversity, equity, and inclusion) efforts “create more division.” As a therapist and social worker, I need to ask: How is inclusivity, division? To include opposes division. Inclusion is a factual antonym of the word exclusion, thus if...
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Relationship Issues Blogs

From Silence to Support

by | May 5, 2025 | Uncategorized | 0 Comments

Mental Health Awareness Week is a time to pause, reflect, and acknowledge that many people are carrying more than they let on. From silence to support, this is a week to break through what holds us back from speaking up and to gently explore what it means to truly be...
Read More

Spring Cleaning the Mind

by | March 22, 2025 | Uncategorized | 0 Comments

As we step into spring, many of us feel the urge to declutter our homes and freshen up our spaces. The same idea can be applied to our internal world. Spring cleaning the mind means taking stock of what’s been weighing you down mentally and emotionally, and choosing...
Read More

Seasonal Self-Compassion: Graceful Living During the Darker Months

by | January 27, 2025 | Uncategorized | 0 Comments

As winter stretches on, it’s easy to feel the weight of shorter days, colder temperatures, and the inevitable drop in energy that accompanies this time of year. For many, the darker months bring not only physical changes but emotional ones too. If you find yourself...
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Breaking Free from Anxious Predictions: Understanding and Overcoming Fortune-Telling Thought Distortion

by | August 28, 2024 | Uncategorized | 0 Comments

  In moments of anxiety, our minds can become powerful storytellers, often crafting narratives that predict the worst possible outcomes. This common cognitive distortion is known as "fortune-telling," where we convince ourselves that negative events will happen,...
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 The Importance of Maintenance in Our Intimate Relationships: Tips to Keep Your Marriage Strong

by | August 15, 2024 | Uncategorized | 0 Comments

  In our busy lives, it's easy to take our intimate relationships for granted, assuming that they will thrive on love alone. However, just like any other aspect of wellness, our relationships require regular maintenance to stay strong and healthy. This concept is...
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The Pressure to Make Summer Memories: A Guide for Moms

by | May 27, 2024 | Uncategorized | 0 Comments

Summer is a time of sun, relaxation, and cherished moments with family. However, as a social worker/psychotherapist who supports many moms with overwhelm, I find it can also bring a wave of pressure akin to December holiday stress. Many describe the pressure to create...
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Winter Wellness: Blue Monday Tips

by | January 19, 2020 | Uncategorized | 0 Comments

The third Monday in January, coined Blue Monday, has been said the to be the saddest day of the year. While it’s contested and can be problematic if we expect to feel down, it remains that number of factors can come together to make mid-January a difficult time for...
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A Self Worthy of Love

by | March 19, 2019 | Uncategorized | 0 Comments

As we wrap up February, emotions can be mixed. Resolutions may have been made/broken, we may start envisioning the year slipping by, or we may be excited about what’s to come. Wherever we’re at, we deserve self-love. Self-love unfortunately like many things in the...
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Three Tips For Worry

by | January 20, 2019 | Uncategorized | 0 Comments

Worry is something that can affect us all. However, some of us have developed a habit of worry, where it has become a part of our daily lived life. We live with worry, fueled by fear- some of which have kernels of truth that only enforces the need for worry. Living a...
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Don’t Call Me Authentic: 3 Things to be Mindful of When Talking About Authenticity

by | October 16, 2018 | Uncategorized | 0 Comments

Authenticity has become popular as a concept. It has also become a badge of honour and standard of approval. Authenticity in its essential form comes back to being yourself, or further being true to oneself. However, as a buzz word it has led to misinterpretations...
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