Workshops
Workshops That Create Space for Real Change
My workshops are grounded, trauma-informed spaces where people can explore real questions about self-care, self-awareness, overcoming trauma, and emotional clarity that actually works.
Whether you’re looking to deepen your own healing or bring thoughtful, emotionally intelligent content to your organization, these sessions offer practical tools and compassionate insight. They’re spaces for reflection, nervous system care, and sustainable change.
I’m grateful for the more than 450+ five-star reviews from people who’ve attended my workshops. Helping people has always been my goal, and I’m touched every time I get the chance to do it.
Join more than 6,000 people like you (from more than 40 countries) already in my Meetup community.
To RSVP or learn more about any of my workshops below, check out my Meetup Events page.
Scroll through to read real feedback from attendees across different workshops:
Upcoming Workshops
4
December
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.
7:00 pm
Virtual/Online
11
December
This 2-hour, in-depth workshop is designed for mental health practitioners, coaches, and helping professionals. Students and laypeople are also welcome. Students can reach out to me directly for a 70% discount.
Millions (yes, millions!) of people are using tools like ChatGPT to journal, process emotions, rehearse difficult conversations, and make sense of overwhelming feelings. Not because AI is so extraordinary, but because it’s in the palm of their hand, instantly available, and non-judgmental.
People are experimenting with AI alone, often while distressed, because they need help now. They aren’t waiting for us to weigh in. And that puts therapists in a new position.
Our job isn’t to fight AI. Our job is to understand AI well enough to shape how it gets used and to help clients navigate it safely and realistically. Ignoring AI doesn’t protect our profession.
It leaves clients alone with a powerful tool they’re already relying on.
7:00 pm
Virtual/Online
Fee
18
December
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)
7:00 pm
Virtual/Online
Recent Workshops & Recordings
Journaling has long been a powerful tool for self-reflection. Now, with the help of AI, it can become even more interactive and supportive. In this hands-on workshop, you’ll learn how to use AI as a journaling companion — not as a replacement for human connection, but as a gentle tool to help you slow down, notice patterns, and reconnect with yourself.
What you’ll learn:
- How to use AI safely and intentionally for emotional support
- Prompts and techniques for interactive journaling
- When AI can be helpful—and when it can’t
- Simple ways to make journaling part of your self-care routine
7:00 pm
Virtual/Online
Most of the challenges we face come not from the situation itself, but from how we view it. This simple truth has been echoed for centuries — from ancient Stoic philosophers to modern Cognitive Behavioral Therapy (CBT).
In this workshop, we’ll explore how Stoicism and CBT come together to help you:
- See how your thoughts shape your emotions and actions
- Understand the cognitive triangle — how thoughts, feelings, and behaviors interact
- Recognize and challenge distorted thinking patterns
- Use practical CBT tools like thought records to reframe situations
- Cultivate healthier, more empowering ways of responding to life’s challenges
7:00 pm
Virtual/Online
Sometimes a small moment in the present unleashes a reaction that feels much bigger than it “should.” That’s emotional time travel, when an old wound or memory gets activated, and suddenly you’re back in the past, reliving it in your body and emotions.
In this workshop, we’ll unpack what’s happening when you get triggered, why your nervous system pulls you backward, and how you can gently anchor yourself back into the present.
The BYS Strength Studio is where you go when you want support that actually meets you where you are.
If you’ve ever finished a workshop thinking, “I want to go deeper,” this is the space for that.
If you’re starting your self-awareness journey and want a guided path, this is for you.
Think of it as your personal library of emotional tools: workshops, companion guides, workbooks, and themed bundles you can explore at your own pace, whenever you’re ready.
Recordings from every live workshop are free for 30 days. After that, they move into the Studio’s Content Library where you can return to them anytime — along with new materials I keep adding.
If you want practical, grounded resources for real growth, come take a look. It might give you exactly the next step you’ve been needing.
The Art of Sleep: How Your Daily Self-Care Supports Rest When You Need It Most
Most sleep advice starts at bedtime. This 90-minute workshop starts when you wake up.
If your brain races at night, if rest feels just out of reach, this is for you.
We won’t talk about sleep hygiene hacks or the perfect pillow. Instead, we’ll explore how the nervous system carries the weight of your day into the night and how small, grounded choices during the day can change everything.
Regulation or Restoration? How to Know What Kind of Self-Care You Need
Self-care isn’t just about doing the “right” thing. It’s about doing the right thing for right now.
In this free 60-minute workshop, we’ll explore one of the most overlooked questions in wellbeing:
Do I need to replenish… or do I need to calm down?
By learning to recognize whether your system needs restoration (energy, connection, nourishment) or regulation (soothing, grounding, nervous system support), you can stop guessing and start choosing care that actually helps.
The Whole You: Learning to Navigate Your Inner Voices
Inside each of us is a system of parts, inner voices, strategies, and roles we’ve developed to survive, belong, and protect ourselves.
This 90-minute in-depth workshop introduces Internal Family Systems (IFS) as a gentle, structured way to understand those parts and relate to them with curiosity instead of judgment.
If you’ve ever felt like one part of you feels like a little child when you’re trying to do adult responsibilities, you’ve probably felt one of your inner parts. Or if you’ve heard your inner critic, the anxious planner, the people-pleaser, this work will help you understand why they’re there and what they need.
Scripts: How Your Past Shows Up In Your Present (and What To Do About It)
Healing isn’t about erasing trauma or reliving every detail of it. What most people miss is how the past keeps showing up in the present:
- Saying yes when you mean no
- Staying quiet instead of setting boundaries
- Sabotaging relationships or opportunities
- Reacting to today’s stress with yesterday’s fear
In this free 90-minute workshop, you’ll learn to recognize these patterns for what they are: survival strategies that once kept you safe but now keep you stuck.
You Matter Too: The Science and Practice of Self-Compassion
Most of us have been taught to push harder, do better, and hold ourselves to impossible standards. But the truth is: healing starts when we stop treating ourselves like the enemy.
This free 60-minute workshop explores the neuroscience and practice of self-compassion; what it is, why it works, and how to start building a relationship with yourself that’s supportive instead of self-critical.
We’ll explore what happens when you stop looking to others to soothe your inner pain, and start offering that care to yourself directly. Not because you’ve given up on connection, but because you matter too.
What Are You Carrying? Naming What Drains and Restores You
What if you could actually see what’s weighing you down—and know what to do about it?
You’ll explore two practical tools to help you care for yourself differently:
- The Backpack Theory — a simple way to name and manage emotional weight
- Soul Points — a new way to track what refills or drains your energy
Healing isn’t about erasing trauma or reliving every detail of it. What most people miss is how the past keeps showing up in the present:
- Saying yes when you mean no
- Staying quiet instead of setting boundaries
- Sabotaging relationships or opportunities
- Reacting to today’s stress with yesterday’s fear
In this workshop, you’ll learn to recognize these patterns for what they are: survival strategies that once kept you safe but now keep you stuck.
Learn how AI can support emotional clarity and reflection through interactive journaling. This isn’t about replacing human connection. It’s about using technology as a quiet, responsive space to explore and process your experiences.
You’ll Learn:
- How to journal with AI in a grounded, meaningful way
- What AI can (and can’t) do for your self-care
- How to set healthy emotional and ethical boundaries with these tools
Discover how real self-care supports energy, emotional regulation, and reconnection with yourself. This session introduces a multidimensional model of well-being across six domains: physical, emotional, cognitive, relational, environmental, and protective.