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Burnout doesn’t arrive all at once. For many people, it builds quietly over time 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 like health care or emergency services. With remote work, constant connectivity, and growing expectations to stay available, many people are now living with a level of chronic stress that the nervous system was never 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 dismiss, including brain fog, low focus, irritability, physical fatigue, and the subtle but important feeling of not quite being yourself. The conversation also explores sensory overload, and why small frustrations or everyday noise can feel overwhelming when your system is already depleted.

A key theme throughout this episode is normalization. When exhaustion becomes part of daily life, it can be difficult to recognize that something deeper is happening. Tina Wilston and Michelle Massunken reflect on how burnout can gradually become someone’s “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 even seasonal factors like Canadian winters can compound stress levels.

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

This is a grounded and practical conversation about burnout as a signal, not a failure, and an opportunity 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

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

Beginning with a listener story about therapy, emotional labour, and a partner who preferred the “easy” version of love, Tina examines the quiet costs of people pleasing. She unpacks why setting boundaries for the first time can feel destabilizing, how accountability is sometimes experienced as criticism, and why ending a relationship may reflect integrity rather than failure. When someone becomes healthier, the relationship must adapt, and not every dynamic can make that shift.

The episode then turns to a second scenario: cancelling a family dinner due to emotional exhaustion. Tina challenges the myth that resilience means pushing through at any cost and offers a more sustainable model — one that includes rest, renegotiation, and shared responsibility. Strong families, she suggests, adapt to capacity rather than moralizing it.

Throughout the episode, Tina shares practical language for redrawing lines without escalating conflict: naming patterns clearly, stating limits directly, offering alternatives when appropriate, and accepting that not everyone will celebrate change. She also discusses how guilt can be used to discourage growth, and how “selfish” is often a mislabel for self-respect.

For anyone who has been told they are “colder,” “too sensitive,” or “harder to love” after becoming more self-aware, this episode offers grounded perspective and tools for navigating the discomfort that can follow personal change.

If you have a scenario you would like explored on the show, contact us at [email protected].

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 sits down with Ludivine Blais, Registered Psychotherapist (Qualifying), to explore 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 lifelong negotiation between love received and culture lost. She discusses 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 adapts to readiness. For some adoptees, validation and approaches such as Acceptance and Commitment Therapy support naming loss without overwhelming the nervous system. For others, examining ethical questions, power dynamics, and adoption narratives becomes an important part of healing.

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

This episode offers a grounded and thoughtful exploration of identity, adoption, and the gradual process of healing.

Guest: Ludivine Blais

Registered Psychotherapist (Qualifying)

CRPO Registration #19585

MindSpa Mental Health Centre

Gloucester & Online

Learn more:

https://themindspa.ca/team-member/ludivine-blais/

Psychology Today Profile: link

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

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Send us Fan Mail

In this episode of The MindSpa Podcast, we take the mystery out of therapy and show how real change happens, not through quick fixes or venting on repeat, but through a practical process that builds self-knowledge, calms the body, and changes daily choices.

From perfectionism’s moving goalposts to the way your heart rate and breath shape anxious thoughts, we break down what actually helps — and what keeps you stuck.

We reframe therapy as a steady practice of self-exploration. Patterns that once protected you can become rigid rules that drain joy and strain relationships. You’ll learn how to spot those loops, trace them back to early experiences without getting trapped in blame, and replace them with realistic standards and kinder self-talk.

We also explore nervous system literacy, how tight jaws, lifted shoulders, and shallow breaths pull you into fight-or-flight, and share simple, reliable tools like body scans and slow exhales to reset in the moment.

Then we get concrete:

• Communication that lands

• Boundaries as actions, not demands

• Emotional regulation in daily life

• Reclaiming agency in work and relationships

Therapy isn’t about fixing other people, being told what to do, or chasing instant relief. It’s a collaborative space to build skills and create sustainable change.

If this resonates, follow the podcast, share the episode with someone who needs a grounded take on therapy, and leave a review with your biggest takeaway.

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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Send us Fan Mail

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 the way we understand mental health.

Renad shares how a high school careers test gently redirected her path from architecture toward psychology, and how early academic detours and research experiences deepened her respect for evidence-based care. Her journey reflects something many listeners will recognize: growth is rarely linear. Meaningful work often emerges through reflection, curiosity, and a willingness to change direction.

The conversation moves into the heart of Renad’s clinical focus: supporting children and families navigating separation and divorce. We explore how children naturally interpret adult conflict through a self-focused lens, and why early therapeutic support can help protect self-esteem and emotional wellbeing. Tina, Michelle, and Renad discuss practical language parents can use to reduce blame, model calm, and support resilience during family transitions.

We also examine stigma within Arab family systems, where therapy is increasingly viewed as proactive rather than crisis-based, yet community pressure and concerns around reputation may still influence help-seeking. Renad offers a thoughtful perspective on collectivist values, showing how boundaries and respect can coexist. The discussion expands into relationships, matchmaking, and the difference between chasing chemistry and thoughtfully choosing a life partner.

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.

This episode offers language, perspective, and practical insight for anyone navigating family change, cultural expectations, or the long view of relationships.

Learn more about Renad Albar at MindSpa 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

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Send us Fan Mail

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

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Send us Fan Mail

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.

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

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Send us Fan Mail

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 [email protected].

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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Send us Fan Mail

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 |

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 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 suppo

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