A structured, supportive programme to help you feel more grounded, understand what’s been shaping you, and create meaningful change – from home, at your pace.

The SYNC Programme blends talking therapy, creative reflection, and gentle somatic (body-based) practices when helpful. Everything is tailored to you, and nothing is forced.

Ages 18+
Typical duration: around 4 months (with the option to extend if needed)

Who is it for?

The SYNC Programme may be a good fit if you:

• feel anxious, overwhelmed, low, numb, or stuck in overthinking
• notice repeating patterns in relationships, boundaries, or self-worth
• feel disconnected from yourself or your body
• want support that continues beyond a single weekly session – with structure you can use at home

If you’re not sure, that’s completely okay. The intro call is a gentle way to explore whether it’s right for you.

Choose your level of support:

SYNC Self-Guided (12 Weeks)

A structured at-home programme with one guided session per week.

Each week includes:

• 1 x guided video session (45–60 minutes)
• 1 x guided somatic / grounding audio (10–15 minutes)
• 1 x worksheet or journal prompt pack (2–4 pages)
• Home practice for the week (10–20 minutes a day, optional but recommended)

Time you’ll need: around 60–90 minutes per week (plus optional daily practice)

Total content across the programme:

12 weeks of home practice prompts

12 guided video sessions

12 grounding audios

12 worksheets / prompt packs

SYNC Supported

Everything in Self-Guided, plus regular support to keep you steady, paced, and tailored.

Includes:

email check-ins between sessions (within agreed boundaries)

all 12 videos + 12 audios + 12 worksheets

12 x 30-minute support check-ins (Video/phone)

Optional group support may be introduced in the future as an add-on.

Programme structure

To keep it easy to understand, the programme is divided into 3 sections:

Section 1: Settle (Weeks 1–4)

A focus on safety, stabilisation, and nervous system support.

What to expect:

• grounding tools (breath, body awareness, gentle movement)
• emotional check-ins and regulation skills
• understanding triggers and what helps you feel steadier day-to-day
• creating a sense of safety and support around you

Section 2: Understand (Weeks 5–8)

A focus on insight, patterns, and what’s been shaping how you feel.
What to expect:

• exploring thought patterns, coping strategies, and stress responses
• connecting past experiences to present feelings (only when appropriate)
• inner-child informed work (needs, protection patterns, self-criticism)
• practical tools to soften anxiety/overthinking loops and build clarity

Section 3: Shift (Weeks 9–12)

A focus on integration – living the change, not just understanding it.
What to expect:

• strengthening new beliefs, boundaries, and self-trust
• practising healthier responses in real-life situations
• building a toolkit for ongoing emotional regulation
• “creating your narrative” through writing, imagery, art, or movement (optional)

Somatic tools and creative methods are always optional – we’ll choose what feels supportive for you.

Investment

SYNC Supported: £1,800

SYNC Self-Guided: £900

Payment plans are available.
If cost is a barrier, please mention this when you book your intro call – limited concession places may be available.

If you’re interested, the best first step is a short intro call so we can explore what you need and whether this programme is the right fit.

Example week (what you’ll receive)

Theme: “From overwhelm to steadiness”
A gentle week focused on calming the body’s stress response and creating a sense of safety.

1) Guided video session (45–60 mins)

• short check-in + intention for the week
• understanding your stress response (fight/flight/freeze)
• identifying triggers + early warning signs
• one practical tool to bring you back to the present
• closing reflection to integrate what you noticed

2) Grounding audio (10–15 mins)
A guided practice you can repeat during the week (e.g., breath + body scan + settling).

3) Worksheet / prompt pack (2–4 pages)

• “What’s been happening?” reflection prompts
• a simple “pattern map” (trigger → body → thoughts → behaviour)
• a small goal for the week (realistic + kind)

4) Home practice (10–20 mins a day, optional but recommended)

• daily 2-minute body check-in
• repeat the grounding audio 2–3 times
• one small action aligned with your goal (e.g., boundary, routine, self-care)

Optional movement / somatic add-on (5–10 mins)
A gentle, guided movement practice to help release tension and feel more grounded – such as shaking, stretching, tapping, or slow intuitive movement. Always optional, and adapted to your comfort.

Supported programme add-on
You also have a 30-minute check-in to personalise the week, track progress, and adjust the plan if anything feels too much.

Prefer something more self-guided?

If you’re looking for support specifically with anxiety (without committing to the SYNC programme), you might prefer my self-guided Anxiety Course hosted on Teachable.

View the Anxiety Course → (SYNC OUT of Anxiety)

Next step –

If you’re interested, the best first step is a short intro call so we can explore what you need and whether this programme is the right fit.

No pressure – the intro call is simply a chance to see if it feels like a good match.