- Do you struggle with your Self-Esteem, and find it really hard to feel good about yourself?
- Do you feel stuck in the cycle of rumination, self-doubt, inner criticism, anxiety, exhaustion and/or numbing?
- Do you often feel anxious and worry endlessly about what others think of you?
- Does it feel hard to connect to your True Self and you'd like to be able to do that more easily?
- Do you feel stuck in self-doubt, and easily blame yourself?
- Are you wanting to feel more safe and secure in your own body and in your relationships with others?
- Do you want to heal your nervous system so that you can feel more grounded, safe and calm?
- Parts of you that fear Failure , Rejection and/or Abadonment
- Parts of you that Ruminate endlessly
- Inner Critics that believe shaming you in the only way to prevent rejection and failure
- A lack of (and often resistance to) Self-Compassion
- High sensitivity to others and to criticism
- Parts of you that are overthinking, people-pleasing, anxious, lonely, defensive, critical, numbing, distracting, angry, fearful and controlling in their attempts to keep you safe from rejection and failure
- Nervous System Dysregulation - which can look like anxiety, panic, depressed mood, digestive issues, irritation, anger, feeling disconnected from your thoughts and emotions, low energy, exhaustion, buzzing sensations, numbness and tingling, hypersensitivity to noise and touch, feeling stuck in “survival mode"
- A better and healthier relationship with yourself (and all of your Parts) within 3-6 months. You will learn about all the different components of Self-Esteem so that you can better understand the root causes and factors affecting your Self-Esteem. And throughout the 6 Modules, you will gain the knowledge and tools to build a healthy relationship with yourself.
- An understanding of what is happening and why, and what to do. As your Self-Esteem affeccts you on all levels, I want to teach you exactly what is happening and why so that you can fully understand. With understanding comes Compassion and Action! The program is also full of exercises to practice, as we can't (unfortunately) just think our way to feeling better about ourselves.
- Nervous System Regulation. You will learn all about your nervous system and how to ground your nervous system. As Healthy Self-Esteem requires you to feel "safe" within yourself and with others, this means we want to fine tune you nervous system to pick up messages of safety instead of chronic messages of danger.
- The ability to know yourself to your core. You will learn to recognize, understand and befriend all of your Protector Parts (like your Inner Critics, People-Pleasing Part, Anxious Parts, Anger Part, Avoidant Part, Numbing Parts, etc.…) so that you know what is happening in the moment and why, and learn how to work with these parts to take them out of their extreme (and damaging) roles. The main goal is to decrease the internal conflict that goes hand-in-hand with your Self-Esteem struggles.
- Knowledge of the 7 types of Inner Critics, and how work with them (instead of against them) to take them out of the extreme survival role they are in. Research has shown there are 7 different types of Inner Critics and understanding how they each work, and how they are trying to help you, will guide you to find more effective coping tools and motivation strategies.
- The development of true Self-Compassion. We have SO much resistance to Self-Compassion! You will have access to an entire 4-hour course on Self-Compassion, in addition to all the other Self-Compassion tools from the other modules. This will help you to move through your resistance so that you can grow your Self-Compassion.
- Tools to heal your wounds. The root cause of low Self-Esteem is emotional wounds. These are parts of us that feel scared and lonely, learned that we are not enough, and fear rejection and abandonment. You will learn effective tools to nurture and heal these parts of yourself.
- A deep connection to your True Self. We all have this True Self that we experience when our survival brain and nervous system are in "safe" mode. We lose connection to the Self when we are in Survival Mode (Low Self-Esteem puts us in survival mode). Reconnecting with your True Self and learning to easily come back to your Self is one of the most beautiful components of this work.
3 Tier Program
- Internal Family Systems (IFS) or Parts Work
- Sensorimotor Therapy (understanding our bodies and autonomic nervous systems)
- Somatic Experiencing/ Nervous System Regulation Methods
- Compassion-Focused Therapy (understanding Compassion and how to build it in order to heal)
- Mindfulness
- Neuroscience (understanding the brain as how this relates to self-esteem)
- I take a Trauma-Informed Approach to this course
OPTION ONE
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7 Modules of digestible and insightful video content to help you feel good about you, safe in your body and safe with others
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Guided Practices
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Approximately 130 Prompted Writing and Reflection Exercises (including a few options to draw)
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Community Support and bi-weekly Q & A calls via ZOOM
$199 USD per month (monthly subscription you can cancel anytime!)
or $599 investment for 6 months of access!
or $998 investment for ONE FULL YEAR of access!
OPTION TWO
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Everything in OPTION ONE
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2 Weekly Group Calls with more access to me to dive deeper, heal and practice the tools
Groups are: Mondays 4PM EST - working through challenges and diving deeper
Thursdays 4:30PM EST - practicing the tools so that you can rewire and retrain your brain and nervous system -
Get more support
$399 USD per month or $1995 PIF which gives you 1 year access to all in OPTION 1 and 6 months of group calls (that's approx. 54 group support/coaching calls that you can have the recordings and transcripts of)
OPTION THREE
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Everything in OPTION 1 & 2
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Work directly with me 1-on-1 for the utmost tailorization and support
Contact me for investment amounts around this, as we create something unique for you!
You can either:
Choose OPTION ONE and work 1:1 with me (no group calls other than the biweekly Q&A calls)
OR
Choose OPTION 2 and work 1:1 with me (access to everything including 2 weekly group calls)
You can choose your own adventure!!
(I have a small # of sliding fee spots)
FAQs
Who is The Befriending Your Parts Framework best suited for?
Honestly, this is perfect for anyone who is not feeling great about themselves, and who wants to learn effective tools to build long-lasting self-esteem, nervous system regulation, and self-compassion. Basically 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 2 weekly group calls 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.
Are there any prerequisites to joining The Befriending Your Parts Framework?
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.
What can I expect to gain from this?
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.
How long will The Befriending Your Parts Framework take to complete?
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.
Why have community? I don't feel comfortable wth others I don't know.
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.
Does The Befriending Your Parts Framework focus on Nervous System Regulation?
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.
If I am not big on the writing exercises, can I skip them?
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!
Is this trauma-informed?
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.
Testimonials
I thought it was as "simple" as depression but I quickly began to understand the negative messages that were deeply anchored in me that were causing me to want to hide in my bed all day. Understanding parts work has given me the ability to name what I have been struggling with for so long and have the tools to overcome self-esteem crashes much quicker. I am getting to a point with the support of Chantal where I am not as afraid of my emotions.
I feel stronger to allow them knowing I am safe and will be ok because I am understanding the parts of me that are in play. It is still a journey and I am still working through re-framing the messages that are engrained in my neural pathways but with the tools I have from understanding my parts and the nervous system work that I also learned in the course, I am feeling so much stronger, more compassionate towards myself, and my mornings are becoming brighter.
When the darkness settles in, because life is not perfect, I know I have the tools to help me, and I am forever grateful to Chantal for helping me get to this point.
I had done therapy for a few years before meeting Chantal, and I have gotten to this point in only a few months since starting the course and having her support. So so grateful!!!" AND TWO MONTHS LATER SHE WROTE: “It's been a few months now since I finished the Befriending Your Parts workshop from Chantal and I didn't know how much better it would get. Sometimes we finish courses, you feel good for a bit and then you forget about the information but I have found that I am integrating more and more from the course as I navigate difficult situations that would have normally caused me major self-esteem crashes. I find that I am stronger and stronger as I continually integrate the information from the course. So if you're wondering if this course is worth it in the long run, I'm an example that it is. Thank you to Chantal for the amazing support/ I feel like I'm a newer, stronger person (and I'm saying this as I'm navigating through a trigger to my self-esteem!! Goes to show the power of having this knowledge, understanding, and support!)”
I never thought I would ever say I am worthy.
I not only say things these things now, but I believe them too! Thank you, Chantal. You have been so warm and supportive to me. I came to you feeling hopeless and you showed me the way."
