For N - and anyone going through a difficult

A gentler way for therapists, counsellors, and clients to capture what matters.

An Emotional-Focus Therapy (EFT) worksheet for couples to uncover their conflict cycles.

A hybrid NAMES + Somatic Experiencing worksheet.

A way of going in and finding safety in ourselves again. There are moments when something in us takes over. A thought loops. A feeling tightens .A part of us becomes loud, urgent, insistent. And before we know it, we’re no longer with the experience. We’re inside it. Trying to fix it. Argue with it. Push it away. Or make sense of it as quickly as possible. But sometimes, what’s needed isn’t more effort. What's needed is a different kind of attention. This practice is not ab

Your daily check-in and time to "come home".

A simple way to check in with your inner parts

For my client N - I believe in you.

And a guided practice to try along as well too. There’s a reason so many therapists — from cognitive scientists to trauma clinicians — talk about the power of writing. The simple act of putting words to what feels heavy inside isn’t just “emotional talk” — it can have real effects on your nervous system, your nervous energy, and even your physical health. And for many people, the fear that writing about trauma will make things worse is simply not supported by science. In fa

Step-by-step let's go deeper.

Plus a complete step-by-step worksheet.

A step-by-step somatic and acceptance practice guide.

Sometimes when we are overwhelmed, it's hard to see it as a part of us taking over. So let's give this a try.

For those who need a way to write down your fears and feelings, and process anxiety too.

And boy are these really tough questions too.

Developed for some of my clients to not just thank outwardly, but inwardly too.

Here's some ways to break the cycle?

Here's a simple OCD Tracking Form that comes with a set of reflection questions:)

An emotional regulation practice focused on inner child / parts work.

A practice for "feeling our feelings". Acceptance and Commitment Therapy. This practice is from Russ Harris, one of the lead researchers on Acceptance and Commitment Therapy (ACT). I made this worksheet for my clients, feel free to use it too :) Hernping PDF Below too.

A Cognitive Practice for our "worst case" scenarios.

Learning to distance yourself from your thoughts. Our minds are always generating thoughts - that is its job after all - but most of the time we are are not even aware of it. I'm sure you've caught yourself many times getting "lost in thoughts" before. You might even have a sudden realization that you've been deeply immersed in your thoughts and haven't been aware of what's around you. This might be relatively harmless if it just means that you were really busy reading, work

A brief checklist activity to learn find your values.

A five-question reflection journal entry.

Learning how to talk to our parts.

It's time you reconnected with your emotions :)

Psychology research finds that there exists 24 signature strengths. Find out what your top strengths and start using them in your life!