Sondra Budd Counselling Services
Hello, and Welcome!
I'm Sondra!
Facing difficult or painful experiences can leave you feeling vulnerable, and reaching out for help may seem overwhelming. I want you to know that you are not alone. Taking the first step to find a therapist is a courageous decision, and I am here to support you. Together, we will create a safe, trusting space where you can explore, heal, and grow.
I offer therapy in person, online, and by phone for individuals of all ages and backgrounds. With a background in psychology—the scientific study of the mind and human behavior—I specialize in treating acute, chronic, complex, and generational trauma. While I provide therapy for various concerns, my approach is always personalized to meet your unique needs.
If you are interested, I invite you to schedule a complimentary phone consultation. This brief call allows us to discuss your needs, my therapeutic approach, and determine if we’re a good fit. I look forward to supporting you on your journey toward healing and well-being.
My Background & Education
I have built a long-standing career in the helping profession, which inspired me to establish my private practice in 2019. I work with individuals, couples, and families facing a range of personal, social, and psychological challenges, providing compassionate support tailored to their unique needs.
My education includes:
M.A. (Hons) Counselling Psychology
B.A. Specialisation Psychology
College Diploma in Social Service Work
In addition to my university and college education, I'm trained in the following:
- Attachment-Based Therapy
- Cognitive Behavioural Therapy
- Compassionate Focused Couples Therapy
- Dialectical Behaviour Therapy
- Emotionally Focused Therapy for Couples and Individuals
- Eye Movement Desensitisation and Reprocessing (EMDR) Therapy
- Internal Family Systems (IFS) and Inner Child Therapy
- Pregnancy and Infant Loss
- Traumatic Incident Reduction
- Psychosomatic Therapy
I am a member in good standing with the Canadian Counselling and Psychotherapy Association (CCPA) and a registered psychotherapist with the College of Registered Psychotherapists of Ontario (CRPO). I actively engage in ongoing professional development to stay informed about the latest research and advancements in psychology and psychotherapy.
My Approach
I take a trauma-informed approach to therapy, focusing on root causes, neuroscience, neuroplasticity, and neuroception. Root causes of trauma may be inherited, personally experienced, or vicariously experienced - where one is deeply affected by another’s trauma.
Neuroscience, the study of the nervous system, primarily examines brain function and its impact on our well-being. Neuroplasticity refers to the brain’s remarkable ability to reorganize and adapt by forming new neural pathways. Neuroception is the subconscious process by which our nervous system assesses whether a person, place, or situation is safe or poses a threat.
My approach integrates biological functioning, cognitive processes (the workings of the mind), emotional regulation (feelings), and somatic awareness (the body) to support nervous system recovery, stabilization, and overall healing.
Empowering You to Achieve Positive Change
Individual Therapy
Individual Therapy
Individual Therapy
The primary goal of individual therapy is to enhance self-awareness by exploring thoughts and behavior patterns, ultimately improving overall functioning and well-being. Therapy provides a supportive space to develop effective strategies for managing stress, navigating interpersonal challenges, and coping with difficult situations. Through this process, individuals can cultivate the skills to make healthier decisions, set realistic goals, and foster personal growth.
Couples Therapy
Individual Therapy
Individual Therapy
The primary goal of couples therapy is to enhance relationship quality and reduce distress by fostering healthier communication and deeper emotional connection. This process can help couples navigate a range of challenges, including betrayal, trust issues, communication barriers, conflict resolution, power dynamics, and the balance of needs and compromises. By working together in therapy, partners can strengthen their bond, improve understanding, and create a more fulfilling relationship.
Trauma Therapy
Individual Therapy
Trauma Therapy
Trauma therapy, also known as trauma-focused therapy, is designed to help individuals process and heal from the effects of traumatic experiences. Whether stemming from abuse, danger, fear, or life-threatening events, trauma can deeply affect psychological and emotional well-being. Witnessing or experiencing trauma may lead to significant distress and, in some cases, post-traumatic stress disorder (PTSD). Through trauma therapy, individuals can develop coping strategies, regain a sense of safety, and work toward emotional healing and resilience. .
Types of Trauma, from Embryo to Adulthood
Types & Categories
Trauma can be categorized into two types—Big-T and Little-t—and four classifications: acute, chronic, complex, and inherited/generational trauma.
Big-T traumas involve life-threatening events or situations, such as natural disasters, violent crimes, the loss of a caregiver or loved one, repeated abuse, serious or terminal illness, or major accidents. These experiences can have profound and lasting effects on a person’s well-being.
Little-t traumas, while not life-threatening, can be deeply distressing. Examples include miscarriage, infertility struggles, bullying, unfair treatment at school or work, breakups, rejection, betrayal, the loss of a pet, job loss, or sudden, unexpected changes. Research suggests that repeated exposure to little-t traumas can sometimes cause more emotional harm than a single Big-T traumatic event.
Ultimately, any experience that causes distress, fear, or a sense of helplessness qualifies as trauma. It can significantly impact mental, emotional, and physical health, affecting daily life and relationships. Traumatic stress is closely linked to conditions such as anxiety, depression, and co-occurring issues like substance abuse and eating disorders. Understanding and addressing trauma is essential for healing and overall well-being.
Acute Trauma
Acute trauma refers to a single, unexpected, and time-limited event that causes physical and psychological harm, often overwhelming an individual’s ability to cope. Examples of acute trauma include car accidents, natural disasters, physical or sexual assault, the sudden loss of a loved one, unexpected financial instability (such as job loss or divorce), or an unforeseen medical issue or life-changing diagnosis.
Acute trauma can dysregulate the nervous system, leading to a variety of symptoms, including sleep disturbances, difficulty concentrating, mood swings, shock, denial, flashbacks, strained relationships, and unpredictable emotional or physical reactions. While acute trauma is a singular event, its effects can be long-lasting, making early intervention and support essential for healing.
Complex Trauma
Complex trauma refers to repeated, severe, and often interpersonal traumatic experiences that typically occur early in life. This can include abuse, neglect, violence, or prolonged exposure to an unsafe or unstable environment. Because these experiences happen during critical developmental stages, complex trauma can have long-term effects on an individual’s sense of self, emotional regulation, and ability to form secure attachments.
For children, complex trauma can interfere with healthy psychological and physical development, influencing attachment styles and shaping how they relate to others throughout life. Symptoms may include flashbacks, memory lapses, difficulty regulating emotions, hyperarousal, dissociation, depersonalization or derealization, sleep disturbances or nightmares, interpersonal struggles, low self-esteem, negative self-perception, and avoidance of triggering people, places, or situations.
Addressing complex trauma requires a compassionate, trauma-informed approach that focuses on rebuilding a sense of safety, self-worth, and emotional stability.
Chronic Trauma
Chronic trauma occurs when an individual is exposed to repeated and prolonged traumatic experiences, leading to significant and lasting effects on physical and psychological health. Examples of chronic trauma include childhood abuse, domestic violence, chronic illness, persistent poverty, homelessness, and human trafficking.
The symptoms of chronic trauma can persist for months or even years, often increasing in severity without intervention. When faced with ongoing threats, the nervous system enters survival mode—preparing to fight, flee, or freeze. If escape or resistance isn’t possible, the nervous system may enter a freeze state, causing emotional and psychological shutdown. For survivors of chronic trauma, this frozen state can become ingrained, making even safe environments or people feel threatening.
Healing from chronic trauma requires a trauma-informed approach that helps regulate the nervous system, rebuild a sense of safety, and support long-term emotional and psychological recovery.
Generational Trauma
Generational trauma refers to the biological and subconscious transmission of trauma from one generation to the next. This can occur through epigenetic changes, where trauma alters DNA function and is inherited by future generations, or through environmental and social influences, where patterns of adversity, coping mechanisms, and emotional responses are passed down within families.
Symptoms of generational trauma can manifest in various ways, including anxiety, depression, PTSD, panic attacks, chronic pain, fatigue, difficulty forming healthy relationships, substance abuse, self-destructive behaviors, anger issues, and feelings of disconnection from family or culture. It may also contribute to learning difficulties, struggles with decision-making and time management, nightmares, flashbacks, and disciplinary challenges.
Parent-to-child biological trauma has been linked to increased physical and health problems, lower cognitive and motor development, and a higher risk of psychological and behavioral difficulties. Understanding and addressing generational trauma can help break cycles of inherited distress and promote healing for future generations.
There are Four Primary Attachment Styles
Secure and Insecure Attachment
Attachment styles develop early in life based on our experiences with caregivers, but they are not fixed. With self-awareness, therapy, and supportive relationships, individuals can move toward a more secure attachment style. Conversely, unhealthy relationships can reinforce or deepen insecure attachment patterns.
Recognizing your attachment style—whether secure, anxious, avoidant, or disorganized—can provide insight into how it shapes your relationships and emotional responses. By addressing past wounds, strengthening emotional regulation, and building healthy connections, you can cultivate a greater sense of security within yourself and in your relationships.
Secure Attachment:
Individuals with this style are not afraid of rejection or intimacy and are not overly focused on the relationship. They’re comfortable with closeness, being relied on, and don’t fear abandonment.
Anxious Insecure Attachment:
Individuals with this style crave closeness and reassurance but worry about abandonment, which can lead to clinginess, emotional volatility, and difficulty trusting their partners.
Avoidant Insecure Attachment:
People with this style may be dismissive or fearful, usually prioritize independence and autonomy, often repressing emotions and struggling with intimacy, leading to a preference for distance and a fear of vulnerability.
Disorganized Insecure Attachment:
This style is marked by inconsistent and unpredictable behavior. Individuals with a disorganized attachment may exhibit both anxiety and avoidance, often rooted in early childhood experiences. As a result, they may struggle with emotional regulation, forming stable relationships, and feeling a sense of security.