These are free. No sign-up, no email address, nothing to join. Download what is useful and ignore the rest.
Each one is a short practice rather than an explanation. They are the same exercises I use in my own work with clients, written so you can do them on your own.
Trauma, the body and the nervous system
Fight, Flight, Freeze and Fawn
Recognising which survival response you go into, and what each one needs. The most downloaded worksheet on this site.
Intergenerational Trauma
What gets passed down through families without anyone intending it, and how to notice it in yourself.
Preverbal Trauma
Working with what was laid down before you had words for it.
Emotional Resilience
Building the capacity to stay steady when things are hard, rather than gritting your teeth through them.
Creating Moments of Safety and Connection
Small, deliberate moments that tell the nervous system it is safe enough to settle.
Money, work and confidence
Rewriting Your Money Mindset
The beliefs about money you absorbed early, and how to work out which ones are still yours.
Charisma
Presence is a skill rather than a personality type. What it is actually made of.
Phone Anxiety
For anyone who puts off making the call. A graded way in.
Turning Setbacks into Growth
What separates the setbacks that teach you something from the ones that just hurt.
An Unexpected Leadership Skill
The one most leadership training leaves out.
Relationships and repair
Reconnecting with Your Child
For when the distance has grown and you are not sure how it happened.
Joyful Activity
Rebuilding the habit of doing things for no reason other than that you like them.
Emotional Healing Homework
A set of exercises to work through between sessions, or on your own.
For therapists, coaches and supervisors
What the Room Leaves in You
A self-supervision worksheet on countertransference. Five steps to work through after a session, and an honest account of where working alone stops being enough.
If you want to go further
Every one of these is a single skill. If you would rather be guided through a practice than read about it, there are video practices at PsycheVita, along with a map of the 48 skills these worksheets come from.
If you would like to work with me directly, you can book a session.
Symptoms are signals. You are not broken. You are adapting.