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Free Your Mind Workbook

Welcome to your journey toward healthier thinking patterns, so you can improve your life, mood and your relationship with yourself and others.

This digital workbook is designed to help you identify, understand, and overcome common cognitive distortions and negative thinking habits that may affect your daily life, mental health, and well-being. The content is equivalent to what may be covered in two or more therapy sessions, and takes 2-3 hours.

Do you sometimes wonder why your life is so much worse than everyone else’s? That you should be xyz by now? That maybe everyone is right, you are useless, that you might as well give up, as the world is set against you? If these type of thoughts seem familiar, you are certainly seeing yourself and others through one or more of the cognitive distortions and negative thinking patterns that we will address here.

By completing this digital workbook, you will:

• Identify common cognitive distortions in your own thinking

• Understand how these thought patterns affect your emotions and behaviours

• Develop practical skills to challenge and reframe negative thoughts

• Find ways to build more balanced thinking habits

• Track your progress as you practice these new skills in daily life

Heal Your Past Course and Workbook

We can’t change the past, but we can change our relationship with it. Take the Heal Your Past e-course with audio and a 92 page workbook with work equivalent to 6-8 hours of therapy insight work to help you move on from your past. Self guided, go at your own pace from the comfort of home.

Pain and suffering comes to all of us: it is part of our messy human life. But it can leave us with challenging symptoms if it remains unhealed, like overwhelming emotions, difficult memories, or feeling ashamed. If we haven’t found a way to fully move on, we can live with our suffering alone.

Kate is a qualified psychotherapist in the UK with 16 years experience (Prof Dip Therapeutic Counselling, MSc Contemporary Gestalt Psychotherapy). These are useful, gentle tools I’ve used with my past clients will help you integrate, heal and move on.

What matters here is that you know it’s possible, and I have tools to help you move on.

• Foundations for Healing - develop therapeutic skills to integrate and heal

• Leave the Past in the Past: Let’s finish our unfinished business, leaving our past behind us

• Manage Difficult Memories - techniques from the therapy room to shrink difficult memories to free yourself from their shackles.

• Move from Shame to Belonging - shame can feel toxic, and often it is someone else who should bear the shame, so let’s give it back.

• Shed the Victim Drama - and moving into healthier relationships.

• Create Our Future: Forgiveness, if we can, and how to move on into a bright future.

• Also peppered with somatic tools to support your work.

The Intentional Living Workbook

A 35 page comprehensive guide and downloadable workbook to help you set gentle, holistic intentions to align your actions with your true self, and transform your life!

Stop drifting. Start living!

Imagine waking up each day with clarity, confidence, and deep alignment with who you truly are. This is your roadmap to a life filled with meaning, balance, and fulfilment—designed to help you create lasting transformation in every aspect of your life. I created a blend of therapeutic insights from my work as a psychotherapist, and in my own life, translated into guided self-discovery journaling exercises so you can step fully into the life you desire!

What’s Inside?

• 35 pages explaining different aspects of intentional living, with 40 focussed exercises and therapeutic journaling questions to unlock your inner wisdom and reveal what truly matters to you.

• A structured approach to help you cultivate self-awareness, balance, and purpose in all areas of your life.

• Tips to make sure your insights are lasting, resulting in deep self-discovery and meaningful change.

• A clear plan of how you’ll shape your life from now on, align with your true self and aspirations.

In intentional living, you shift from:

Reacting to life → Consciously shaping your future

Feeling stuck and overwhelmed → Gaining clarity and direction

Doubting yourself → Embracing confidence and self-trust

Drifting through days → Living with purpose and passion

Ignoring your needs → Prioritising self-care and inner peace

You’ll emerge with greater resilience, confidence, and emotional freedom—ready to embrace the life you were meant to live! Let’s get started if:

• You’re tired of feeling stuck in the same patterns

• You want to build a life that feels meaningful and fulfilling

• You crave clarity, confidence, and a sense of purpose

• You’re ready to do the deep inner work and make lasting changes

If you're ready to reach your potential, this workbook will guide you every step of the way!

We do have power. We do have agency. If you want to reset, to return home to yourself, your wisdom, your truth, and bloom in a life you love, let’s start now!

Declutter Your Home Workbook

The space around you shapes the life within you. You are not just beginning a process of organising possessions—you're taking the first step toward reclaiming your environment, your time, and your peace of mind.

Clutter accumulates silently, each item carrying its own weight of decisions postponed and energies diverted. But today marks a turning point. Each page that follows offers not just practical guidance, but an invitation to reflect on what truly deserves a place in your life.

This journey isn't about perfection or minimalism unless that's what calls to you. It's about creating a home that supports rather than hinders, that energises rather than drains, that showcases what you love instead of burying it beneath what you don't.

The path ahead may challenge you at times. You'll face decisions that seem small but speak to larger attachments, and unaddressed issues - which we can address here. Remember that every item released creates space—not just physically, but mentally and emotionally. Each deliberate decluttering choice strengthens your ability to discern what truly matters.

You already have everything you need to begin. Trust your instincts, be patient with your process, and celebrate each small victory along the way. Your transformed space awaits!

• 43 pages of useful information about decluttering, with tips and strategies.

• 50 therapeutic journaling questions to help you work through unhelpful patterns and blocks that may hold you back.

• Set targets and make a clear plan for how you’ll achieve your declutterred home.

• Checklists to keep you on track without overwhelm.

• Digital download

Calm Your Inner Critic Download

Most of us have an inner voice that comments on our actions, choices, and sense of self. Sometimes, this voice acts as a supportive guide, but often, it becomes an inner critic—harsh, judgmental, and unforgiving - like my inner critic. Left unchecked, our inner critic can erode our confidence, fuel self-doubt, and keep us trapped in patterns of fear and hesitation.

Because, what if our inner critic wasn’t our enemy? What if, instead of trying to silence it or push it away, you could understand and transform it into a source of wisdom and self-compassion?

This 10 page worksheet will guide you to:

• Recognise the voice of your inner critic and its patterns

• Understand what it is trying to protect you from

• Shift from self-judgment to self-compassion

• Reframe negative self-talk into encouragement and support

• Cultivate a healthier, more balanced inner dialogue

You’ll see that your inner critic is not here to harm you—it is just a part of you that needs understanding, reassurance, and guidance. When integrated, this voice can evolve into an ally that strengthens your resilience, encourages growth, and supports you in becoming your most authentic self.

Contains two exercises, insights, and ten therapeutic journaling questions to integrate your inner critic. This worksheet will take around an hour.

Discover Your Core Values Mini Workbook

Defining your core values gives you a clear inner compass, helping you make decisions with confidence, set boundaries with ease, and create a life that feels authentic and fulfilling.

Life is often unpredictable and full of obstacles, so it can feel disheartening when we fail to reach the goals we hoped for.

Sometimes our goals are inadvertently based on how we think our life should be—shaped by messages from others: our family, partner, friends, our culture, even comparison with strangers online. I'm a dreamer too, and understand how easy it is to get lost in a juicy fantasy! Sometimes our goals are so disconnected from what we truly want or need, they may as well have been plucked from the sky, so we can end up a long way down a path we don’t want to be on.

True, core values come from our authentic self—they're the compass that guides us through those calm waters and stormy seas.

When we live by our values, we find meaning in the journey itself, not just in reaching a destination. Unlike goals, which can be completed or failed, values represent ongoing directions for living, providing fulfilment every step along the way, no matter what happens.

What's in this Workbook?

• Setting Your Compass: Understanding the difference between goals and values, and why values provide a more reliable guide for life.

• 8 Exercises to Explore Your Values: Practical activities to clarify your core values.

• List of Potential Values: Inspiration to help you identify and name your values.

• 10 Journaling Questions to Explore Your Values: Thoughtful questions to help you uncover what truly matters to you and align your life with your values.

• Creating a Values-Driven Life: Find strategies for translating your values into everyday actions and decisions.

• 20 pages printable download.