The Wellness Café

These are the little notes I find myself writing out for people in session. Read them here, print the ones that speak to you, and keep them close.

4 min read · printable
Starting therapy: what to expect
What a first session actually looks like, what you don't need to worry about, and a few gentle ways to prepare.
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4 min read · printable
Grounding when you feel overwhelmed
Five short practices to steady your body when anxiety spikes, with space to note which ones actually work for you.
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5 min read · printable
Setting boundaries when saying no feels hard
Plain scripts for saying no at work and at home, plus what to do with the guilt that shows up afterwards.
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5 min read · printable
The first six weeks: a gentler postpartum plan
What's normal, what's worth a call, and how to set up support before you're too tired to ask for it.
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worksheet · printable
Making room for rest when you're burnt out
Map everything you're carrying, see whose it actually is, and choose the first thing to put down.
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5 min read · printable
When your mind won't switch off
A practical page for racing thoughts and worry loops, what to do in the moment, and what to do with the 3am replay reel.
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5 min read · printable
Finding the words for what you need
How to ask for what you need, with a partner, family member or friend, without guilt, shutdowns or the same old argument.
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worksheet · printable
What helps, what doesn't: a gentle worksheet
A page to fill in slowly: what helps you feel safe, what doesn't, and what you'd like someone to understand about where you come from.
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worksheet · printable
What I'm leaving, what I'm keeping: a worksheet for big changes
For the season between what was and what's next: name what you're leaving, what you want to keep, and one small step for this week.
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worksheet · printable
Before the hard conversation: a one-page worksheet
One page to fill in before the conversation you keep rehearsing, what you need, how you'll say it, and how you'll steady yourself.
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worksheet · printable
My safety plan: options for support and safer next steps
Options for support, safer contact and next steps while staying, preparing to leave or after leaving, wherever you are.
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These guides are education, not therapy or medical advice. If you'd like support with any of it, book a free consult.