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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

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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

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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

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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, 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
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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, 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

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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

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Why is it that we often know what would help our wellbeing, yet still struggle to follow through? In this episode of The MindSpa Podcast, hosts 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 we can work with our brains instead of constantly fighting against them.

Drawing on her background in health psychology, Katie explains how the brain is wired to prioritize safety and familiarity. These protective mechanisms can quietly shape procrastination, perfectionism, and the common cycle of starting strong and losing momentum. Rather than relying on motivation or willpower, the conversation focuses on building small, realistic habits that feel manageable even during stressful or busy seasons.

Katie introduces the idea of “minimum viable actions,” simple steps that are small enough to feel safe and repeatable. Tina Wilston and Michelle Massunken reflect on how this approach helps reduce guilt and all or nothing thinking while supporting consistency over time. The discussion also explores identity based goals and why focusing on who we want to become often supports more sustainable change than focusing only on outcomes like weight or productivity.

The episode also touches on how our beliefs influence what we notice and how we interpret experiences. Katie explains the role of the reticular activating system and confirmation bias in shaping daily choices, and how aligning thoughts with small actions can gradually build confidence and reinforce new habits.

This thoughtful conversation offers a compassionate perspective on habit change, reminding us that progress often begins with steps that feel almost too small to matter. For anyone trying to build healthier routines, protect their energy, or move out of the cycle of starting and stopping, this episode provides practical insights grounded in neuroscience and real life experience.

Host:  Tina Wilston

Guest:  Katie Faloon Drew

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 y

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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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 : 

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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

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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

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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 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 accusati

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, 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

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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