No! All you need is, your phone or laptop (and the option of a pen and journal if you like to write by hand)! And most importantly, a willingness to learn and practice the tools you learn.

You can expect to see a lot of change, especially from month 3-6. I’ve been carefully following all the students who’ve gone through The Befriending Your Parts Framework. I also do follow ups with them 3 months and 6 months after to see if the progress is maintaining. The best part is: It seems to get better and better as the months go by. When you learn to retrain and rewire, the healing becomes exponential. Option 2 is the most popular option and is extremely effective.

The course material could be done within 3-4 months if you worked on it for 1 per week. I do not recommend rushing the material, as you want to rewire and retrain the brain and nervous system. It needs time and repetition to do this effectively. However, those who want access to the groups have access for 6 months, as I’ve found that the 6-month frame ensures immense healing and support throughout the healing journey.

This is so common and natural to feel this way. However, a huge part of healing is about learning to feel safe with others (who are respectful of you). I have a conversation with everyone who joins so that it’s a safe space for all. The students all talk about how safe it is in The Befriending Your Parts Framework and how this is helping them to heal because they no longer feel alone in it.

It's meant for you if you struggle feel good about yourself and safe in your body, and want to learn effective tools to build long-lasting self-esteem, nervous system regulation, and self-compassion. If you want to heal so that you can finally feel good to be you, and feel safe within yourself and with others, then this is for you.

The Befriending Your Parts Framework has 3 levels of support. All of the tiers have the course material (videos, workbooks and guided practices) and community support. If you’d like additional support, the 2nd tier has the addition of a weekly group call and the ability to message me directly. And, if you’d like the utmost support, the 3rd tier includes 1:1 sessions with me on top of the weekly group calls, course material and community support.

Yes! Nervous System Regulation is a fundamental component that always gets overlooked when addressing low Self-Esteem. The Befriending Your Parts Framework will give you the tools you can use for the rest of your life.

The reflection exercises are essential for healing. However, you don’t need to write. You can think or talk aloud to yourself. It’s really about processing. Writing helps to process really well, yet it’s not necessary!

The important thing is that you listen to your body — If it doesn’t eel like the right time to do that exercise, honour that. You can skip any exercise you need to in that moment. There is no pass or fail in The Befriending Your Parts Framework!

It felt important (as a trauma therapist) for me to create a framework that spoke to the effects of trauma and nervous system dysregulation, as this is what is often the root of low self-esteem. I offer reminders at the beginning of each module to listen to the videos in the ways that feel ok for you, to pause when something does not feel ok, and to take as many breaks as possible. The videos are also digestible and easy to understand. My aim in the community is to create a safe space, both through my videos content and also in how I show up for you. I’m here for you the whole way!

Many of the students who are in The Befriending Your Parts Framework have experienced some form of trauma/attachment wound, as Self-Esteem is often a symptom of trauma and attachment wounds. We get to the root in The Befriending Your Parts Framework in a way that feels safe and manageable.