Welcome.

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If you are reading this, it means there may be a period of time when we are not meeting regularly, and I wanted to leave you with something that could continue to support you while we are apart.

 

First, I want you to know that this workbook is not meant to replace therapy. It is simply a companion.

A place to return when you need grounding, reflection, support, or a reminder of the skills and resources you already carry within you.

As you move through these pages, remember that there is no right way to do this work.

You do not need to complete every exercise.

You do not need to read every chapter.

You do not need to do anything perfectly.

Instead, I invite you to approach yourself with curiosity.

 

Notice what resonates.

Use what helps.

Leave what does not.

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Throughout this workbook you will find Lighthouse Practices. These are designed to help you regain your bearings during difficult moments. Like a lighthouse during a storm, they are not intended to remove the waves. They are intended to help you find your way through them.

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My hope is that these pages help you reconnect with your nervous system, your strengths, your resources, and the parts of yourself that know how to move toward healing.

 

Most importantly, I hope they help you remember that even during difficult moments, there are ways back to yourself.

Again and again.

 

With care,

Vivienne

I'M ACTIVATED. START HERE.

AM I SAFE RIGHT NOW?

⬇

NO
→ Follow Emergency Support Plan (Chapter 18)

YES
⬇

WHAT IS HAPPENING?

😟 Anxiety
→ Chapter 9

🧊 Frozen / Shut Down
→ Chapter 10

🌀 Racing Thoughts
→ Chapter 11

💔 Grief
→ Chapter 12

🤝 Loneliness
→ Chapter 13

⚡ Trauma Trigger
→ Chapter 14

❓ Not Sure
→ Chapter 1

⬇

THEN

Orient

Ground

Resource

Take One Small Step

⬇

STILL STRUGGLING?

→ Reach out to support
→ Use Chapter 18 Emergency Support Plan