Struggling with setting boundaries? Learn how to start in just 5 steps with my free guide

What would it be like to put yourself as a priority?

What would it be like to carve out a space that's just for you? To not be last on your own to-do list? And what if you could do all that without guilt? The world needs a lot of healing, but you're part of this world too.

Setting boundaries is not just about learning how to say no (although that's part of it!). It's also about making room to say yes. Yes to what nourishes you. Yes to what sustains you. Yes to the things that are most important to you.

And in that way, setting boundaries is really about listening to yourself. It involves rediscovering a relationship with all parts of you - body, heart, mind, and spirit. It starts with listening to your own inner wisdom, and then honoring it.

This 8 week experiential group is a fantastic space to find yourself again, and start living in a way that's more sustainable, authentic, and in line with your values.

Please note: The format of the group in 2020-2021 is online. We meet live via Zoom, and in order to respect the privacy of the group, the sessions are not recorded. We're still able to incorporate a mix of teaching, big group discussion, small groups (the magic of technology!) and mindfulness exercises, just like we would in person. An added bonus of meeting online is that the group is now open to anyone who is a resident of Alberta.

Why Group?

Most people who have met me have at some point heard me talk about how much I love group. Here's why: the group experience adds so much to the process of healing.

Community

Having a group of other women that will be both your cheerleaders and your partners in accountability is hugely powerful. You also get the benefit of learning from others who are facing similar situations, and practicing your skills in a safe(r) space.

Growth & Learning

Eight weeks is a solid commitment to yourself, and it's rare that we ever dedicate that amount of time to really dig deep into one issue. It's becomes too easy to put things off, get off track, or wait for a "better time". The intensive format allows for some seriously exponential growth and healing!

What to Expect

"Boundaries, Burnout, and the Art of Saying No" combines experiential learning with the chance to share personal experiences and insights. It'll be a small group where we'll work as a whole, in pairs, and also have time for our own reflection. In addition to the activities and discussion within group, I'll give optional adult homework - ideas you can try out in between the group sessions in order to work through your challenges. Group members gain the most out of the experience when they attend all sessions and give themselves the time and space they need to do the work.

In this 8 week group, you'll be able to explore your own personal boundaries and learn how to honor those boundaries (without guilt!). You'll work on being able to prioritize yourself so you can say "no" to what drains you and "yes" to what nourishes you. There will also be some concrete strategies for dealing with difficult people and the chance to learn from each other.

Our next group begins January 2021, and registration is now open!
Week 1: Boundary Foundations
Radically redefine boundaries and get solid in understanding just exactly what a boundary is (and isn't!). Through creative and mindfulness-based exercises, understand your current relationship with boundaries and your reasons for doing the work.
Week 2: Whole-Body Decision Making
Learn all about whole-body decision making and how it fits in with setting boundaries. Work through some decisions of your own and explore big questions with the group like "what should I do when parts of myself are in conflict?" and "how do I know the difference between self-care and self-sabotage?"
Week 3: Noticing Where We Stand
Through an experiential exercise, discover where you stand with different types of boundaries. Learn about the importance of context and how we can know when it's right for us to use passive, aggressive, or assertive behavior. (Hint: they all have a place!)
Week 4: Understanding the Struggle
As a big group, explore three of the most toxic messages women are given about boundaries. Get clear on the impact of these, and through a group exercise, let go of the beliefs that are no longer serving you.
Week 5: Honoring our Needs
Discuss what gets in the way of respecting our own boundaries and why it's so important to start with ourselves. Learn how to deal with guilt, fear, and numbing in new and creative ways.
Week 6: Getting out of the Rescuer Role & Communicating Boundaries
Discover the internal signs that you're falling into a rescuer role, and learn how to take a step back while holding onto your compassion. Understand how sensitivity is a strength that we can learn to work with without burning out.
Week 7: Communicating Boundaries - A Deeper Dive
Practice saying no and having difficult conversations with the support of the group through role-playing and idea-sharing.
Week 8: Reflecting on the Journey and Closing
Work through any last burning questions and celebrate successes with the group. Revisit an experiential exercise from an earlier week and notice what's changed. Reflect on what you've learned and solidify it by creating a visual representation of the journey you've been on.


Is This Group for You?

 This 8 week group will help you to...
  • Understand where your beliefs about boundaries come from, and begin to form new ones
  • Make whole-body decisions that are in connection with your values
  • Work through guilt, fear, and any other barriers to setting boundaries

If you're feeling burnt out and resentful, or just plain old have a hard time saying no, I'd love to hear from you! As a Registered Psychologist who specializes in boundaries, I've cultivated this group after years of working with individuals who see themselves as people-pleasers who are prone to burnout. I've found that when we start by learning to listen to ourselves again and let go of guilt, we can see amazing change.
Tentative Dates: Thursdays, beginning January 2021 (6:30-9pm)
Location: Online, via Zoom
Cost: $675 for 20 hours of group therapy
Early bird rate: $600 if registered and paid one month in advance of group start date

Note: I'm a Registered Psychologist, so the cost of group may be reimbursable through your health benefits plan - if you have insurance please check with them and ask about group therapy to find out.

    Interested in Finding out More?

    If you're interested but not quite sure if this group is the right fit for you, fill out the form below and I'll give you a call to touch base (in a no cost, no pressure kind of way). It's a chance for you to find out more about what to expect from the group and ask any questions you may have. It'll give you a feel for who I am as a facilitator. As well, it's a chance for me to get to know what your goals are to help ensure you get what you're looking for from this experience.