Build On Your Strengths: Workshops for Your Well-Being

Inside each of us lives a system of “parts” — inner voices, roles, and strategies we’ve developed to survive, protect ourselves, and make sense of the world.

This workshop introduces Internal Family Systems (IFS) as a gentle, practical way to connect with those parts. Instead of trying to silence or fight them, you’ll learn how to listen with curiosity, ask what they need, and begin a compassionate dialogue.

If you’ve ever:

• Heard your inner critic judging you
• Felt like a scared child was running the show
• Noticed a part of you that overplans, overworks, or people-pleases

…then you’ve already experienced your parts at work.

What you’ll explore:

• The main types of parts (protectors, exiles, managers) and how they show up
• Why parts form in response to trauma, stress, or early attachment wounds
• Simple ways to talk with your parts instead of being controlled by them
• How to create safe inner spaces where your parts feel heard and supported

This is foundational work for trauma healing and central to the “Emotional Reconnection” and “Self-Awareness” phases of my Integration Path™.

You’ll leave with:
A clear entry point into parts work, and practical tools to begin relating to your parts with compassion so they no longer have to run your life from the shadows.

Your donation helps keep these workshops free for all by covering Meetup, and Zoom costs so more people can access emotional support without barriers.

The holidays can bring joy, but they can also bring stress, pressure, and old emotional patterns we thought we’d outgrown. Between family dynamics, financial strain, packed schedules, and constant noise, it’s easy to feel like our emotions are running the show.

In this workshop, you’ll learn practical, science-backed tools to manage your feelings before they manage you. These skills will help you stay grounded, calmer, and more in control through the holiday season.

What you’ll explore:

• How to spot emotional triggers before they spiral
• Simple calming techniques to use before or during gatherings
• Ways to process emotions instead of stuffing them down
• How to respond in alignment with your values (not just old scripts)

What you’ll practice:

• A nervous-system reset exercise you can do in minutes
• A journaling tool for making sense of emotions on hectic days
• Reflection prompts to prepare for tough conversations or family stressors

You’ll leave with:
A personalized holiday toolkit to help you handle triggers, stay steady, and bring more peace (and less reactivity) into the season.

Your donation helps keep these workshops free for all by covering Meetup, and Zoom costs so more people can access emotional support without barriers.

Does your version of "self-care" feel like just another thing on your to-do list? Or do you only think of it when things have gotten pretty rough?

For so many of us, self-care has become synonymous with "pampering" or distraction. But real self-care isn't about escaping your life; it's about building a life you don't need to escape from.

It is about nervous system care, emotional clarity, and practical tools.

If you are tired of vague advice and want tools that hold up when life gets heavy, this workshop is for you.

In this interactive session, I’ll guide you through:

• The Art of Checking In: Learning to spot the subtle signals your body sends before you reach burnout.
• The "Regulation vs. Restoration" Distinction: How to know if your body needs active regulation or deep restoration.
• A New Framework: We’ll explore the six areas of self-care and how to structure them like a picklist so it's not overwhelming.
• From Theory to Practice: We’ll take real-life stressors, like work overwhelm or difficult conversations, and map out exactly what helps in those specific moments.

You will leave this session with a clear, doable plan that honors your specific needs and boundaries.

All participants will receive the workshop recording, the slide deck, and a digital self-care worksheet to help you map out your own customized self-care.

Your donation helps keep these workshops free for all by covering Meetup and Zoom costs so more people can access emotional support without barriers.

The healing journey starts with just two skills you already possess: Self-Awareness and Self-Compassion.

Separately, they are helpful. Together, they are transformative.

Self-awareness gives you the honest look at what’s happening inside you. It allows you to see the frustrating patterns that stand in your way and understand how you’ve been impacted by what you’ve experienced.

But awareness alone can sometimes feel heavy. That is where self-compassion comes in.

Self-compassion is the strength that holds you while you look at the hard stuff. It helps you understand why you react the way you do, so you can heal while you continue to grow. It turns "knowing better" into actually doing better.

When you combine awareness and compassion, you stop fighting against yourself. You gain the clarity to see what’s wrong, and the safety needed to fix it.

In this workshop, we’ll explore how to bring these two together to create real change. You’ll learn:

• The 60-Second Check-In: A simple way to check in with your internal state without getting overwhelmed.
• Pattern Recognition: How to catch the early signs that you are slipping into old habits—and how to stop the cycle.
• Compassion vs. Excuses: We’ll learn how to practice compassion that supports your growth and accountability, rather than just excusing behavior.
• Managing the Inner Critic: What to do when that harsh voice inside tries to shut down your progress.
• A 7-Day Roadmap: You’ll leave with a gentle, doable practice plan to build both skills next week.

If you’re ready for a year that feels less like a battle against yourself and more like a partnership, this is where it begins.

All participants will receive the workshop recording and the slide deck.

Your donation helps keep these workshops free for all by covering Meetup and Zoom costs so more people can access emotional support without barriers.