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.

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. 

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

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

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.

This 90-minute, in-depth, workshop is designed for mental health practitioners, coaches, and helping professionals, though laypeople interested in understanding AI are welcome.

Your clients are already using AI to reflect, rehearse, and seek support—whether you know it or not. As a mental health professional, you need to understand what AI actually is and how it works before you can guide clients thoughtfully.

This workshop starts with the basics: What is AI? How do these tools actually function? What are they good at, and where do they fall short? Then we’ll move into hands-on experience, so you can understand AI from the inside out.

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)

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.

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.

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.