Regulating the Nervous System:
6 Weeks to Calm Program

A guided, one-on-one program designed for individuals who experience overwhelm, burnout, or nervous system dysregulation and want to cultivate greater emotional stability.

Over the course of 6 sessions, you will move through structured, trauma-informed guidance to understand your unique stress responses, develop practical regulation skills, and build lasting strategies, routines, and daily habits that support calm, balance, and resilience.

Gentle movement of grass in breeze, evoking grounding and calm

What You’ll Learn

By the end of the program, you will:

  • Understand your stress response and why your body reacts the way it does

  • Learn grounding, breathwork, and somatic tools and strategies

  • Build awareness of your triggers and early warning signs

  • Develop a calmer inner dialogue

  • Learn to soothe overwhelm and reconnect with your body

  • Create a personalized daily regulation routine

  • Strengthen resilience and emotional balance

6 Weeks to Calm: Structure & Program Overview

Across six virtual sessions, you’ll progressively learn to notice and regulate your stress responses, integrate practical tools into daily life, and cultivate long-term strategies for emotional stability and resilience.

  • Clients learn how their nervous system reacts to stress and begin identifying personal cues of overwhelm or shutdown. This session builds a foundation of clarity and normalization.

  • We focus on reconnecting with bodily sensations through gentle, trauma-informed somatic exercises. Clients build comfort noticing what’s happening internally without judgment.

  • Clients learn grounding and breathwork techniques that support regulation during moments of stress. We explore which tools best fit their nervous system patterns.

  • This session integrates body-based awareness with cognitive work by identifying automatic thoughts and practicing compassionate reframes. Clients learn to pair new thinking patterns with regulation skills.

  • We consolidate all learned skills into a personalized resilience plan. Clients leave with clarity, confidence, and a grounded strategy for maintaining regulation moving forward.

  • Consolidate skills, create resilience plan, strengthen self-compassion and autonomy

  • This program can serve as a standalone, short-term treatment, but many clients choose to continue therapy afterward to deepen self-awareness and support ongoing integration of the skills they’ve built.

    After completing the program, you can meet with Alex to discuss what type of ongoing care best fits your needs—whether that’s weekly sessions, biweekly support, monthly check-ins, or as-needed appointments.

    The goal is to create a flexible plan that helps you maintain momentum and continue growing at a pace that feels right for you.

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Guide titled 'Regulating the Nervous System: 6 Weeks to Calm Program' with sections on what's inside and an illustration of a person with a heart in the chest. The inside list includes activities for mind, voice, breath, and body for stress regulatio
A diptych of pages with meditation practices. The left page features a line drawing of a person in a seated meditation pose with the title 'Sensory Grounding' and instructions for sensory awareness. The right page has an illustration of an eye with t
Two pages of a guide on voice exercises, including 'Singing and Chanting' with musical notes illustration and 'Humming' with hummingbird illustration, offering instructions and explanations for each activity.
An infographic with breathing exercises, divided into two sections: 'Extended Exhale' on the left and 'Yawning' on the right. The left side includes a black swirl icon, with instructions and benefits of deep exhalation, emphasizing relaxation and ner
Two pages side by side describing different breathing techniques. The left page explains box breathing with a diagram of a square, while the right page explains diaphragmatic breathing with an illustration of lungs. Each page includes instructions, b
A person with closed eyes practicing resonance breathing, a calming inhalation and exhalation exercise, depicted on a calming informational guide with a clock illustration
Pages from a guide presenting two qigong exercises: Gentle Shaking and Self-Touch. The left page describes the gentle shaking exercise with instructions and health benefits, featuring a simple black line drawing of wavy lines. The right page details
Instructions for joint compression and deep pressure, and ear massage. The left side features a hand-drawn image of a hand, with text on how to perform joint compression and deep pressure. The right side has a diagram of an ear, with instructions on
Page with a schematic diagram of a shoulder joint and instructions for joint circle stretches for relaxation and flexibility.
An infographic page providing instructions on rhythmic movement and releasing the neck to promote calm and reduce tension, with illustrations of a hammock and a neck stretch.
Guide to beginner yoga poses, including Legs Up the Wall and Child's Pose, with illustrations and instructions for each pose.
Pages from a guide on nervous system practices and important considerations, featuring text about evidence-based approaches, stress management, and self-care.

More Questions?
Feeling Ready to Book?

You can schedule your first appointment by completing the request form and I will get back to you within 24 hours.

You can also book a consultation and/or your first appointment directly through the Booking page.

FAQ

  • This program is ideal for individuals experiencing trauma or attachment reactivity, chronic stress, overwhelm, burnout, anxiety, or nervous system dysregulation. It’s designed for those who want a more structured, educational approach to building emotional steadiness and regulation skills.

  • Each session is billed individually at Alex’s standard therapy rate of $160 per 50-minute appointment. If you have insurance coverage, these appointments still fall into the category of counselling/therapy, etc.

  • Alex’s standard therapeutic approach is collaborative, flexible, and client-led, meaning that your goals, pace, and lived experience directly influence the direction of our work.

    The 6 Weeks to Calm program is more structured, educational, and therapist-guided, allowing us to move through core material in a focused and intentional way. While the framework is structured, it will always be adapted to each client’s needs, symptoms, and comfort level.

  • Yes! If your insurance plan includes coverage for counselling therapy, these appointments are billed the same way as any therapy session with Alex and can typically be submitted for reimbursement.

    If you’re interested in direct billing, just ask!

  • This program provides foundational knowledge and skills for understanding your nervous system, regulating difficult experiences, and responding to symptoms with evidence-based tools. Healing and change are ongoing processes, and while symptoms and stressors are inevitable in life, the goal is to equip you with greater clarity, capacity, and resilience for navigating them.

  • The program can be helpful for many people with trauma histories, though it is not designed to replace trauma therapy. Instead, it offers a steady foundation—building regulation, safety, and awareness—so that deeper trauma work becomes more accessible.

    If/when you're ready, Alex offers trauma-processing approaches that can follow this program.

  • Absolutely! The program can be integrated into your existing treatment plan and adjusted to fit the work you’re already doing.

  • Yes. Many clients participate in this program while working with another therapist. We’ll ensure that the program fits well within your existing support system, and you’re encouraged to share it with your other clinician so your care remains coordinated and focused on what’s best for you.

  • Yes - there are optional resources and practices you can explore between sessions. These may include educational materials, reflective worksheets, and simple take-home exercises designed to support what you’re learning. Many clients find these helpful for integrating skills into daily life, tracking progress, and gently building habits that support emotional regulation and resilience.