About the Program
This 8-week program provides women with a safe and supportive space to reclaim calm confidence and rebuild resilience through Mindful Self-Compassion, CBT and MBSR.
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Cognitive-Behavioural Therapy (CBT) helps challenge, shift and rewire negative thoughts and beliefs that keep us stuck in unhealthy patterns , while Mindfulness-Based Stress Reduction (MBSR) strengthens calm grounding, a sense of personal safety, nervous system regulation and loving self-compassion.
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Together, they empower women to reduce symptoms of anxiety, stress and depression so that we can reconnect with inner peace.
Program Overview
This program has been carefully cultivated to support you in every way so you are not left to figure this out on your own.
Group Support Sessions
A confidential, welcoming group environment where participants share, connect, and learn in a space grounded in respect and compassion. These interactive sessions foster a sense of community, mutual support, and growth under the expert guidance of two therapists.
Practical Skills Training
Using Cognitive Behavioural Therapy (CBT) and Mindfulness-Based Stress Reduction (MBSR), participants will gain practical tools to reduce stress, manage anxiety, and restore emotional balance. Participants will receive worksheets, guided meditation exercises and audio recordings, and helpful resources.
One-on-One Mentoring
Access to additional low-cost community counselling is optionally available for participants. These are personalized, confidential, support sessions where participants can connect one-on-one with an expert.
While we would love to support everyone, we are required to screen our participants through a discovery call first. This is to protect the integrity of the group. Please send an email to Tammy to set up your call right away.
What to Expect
This is an 8-week program that runs from Feb 6th - March 27th, 2026.
We will meet every Friday from 1:00 - 3:00pm.
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Here is an Overview of What to Expect:
Week 1: Understand Stress and Anxiety
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Learn how stress impacts the brain and body
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Engage in creating safety and grounding practices
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Week 2: Calm the Nervous System
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Develop mindfulness, breath work, and body awareness
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Recognize triggers and signs of overwhelm so you can take control
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Week 3: Manage Anxiety and Fear
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Gain CBT strategies to stop, shift, and challenge anxious thinking
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Build present-moment awareness for inner peace and calm
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Week 4: Thoughts, Beliefs, and Self-Talk
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Identify harmful beliefs and triggering thought patterns so you are the boss
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Create new calm, compassionate inner dialogue for deeper self love
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Week 5: Body Awareness & Healthy Habits
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Expand grounding, orienting and safe body sensation regulation
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Acquire practical behavioral strategies and lifestyle habits for emotional stability and healing
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Week 6: Emotional Regulation and Self-Compassion
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Master powerful techniques for soothing intense emotions
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Gain mindful self-compassion and inner kindness for a healthier self-image
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Week 7: Reclaim Identity and Strength
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Re-establish a strong sense of self-worth and self-empowerment
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Integrate self-care and confidence practices for life-long success
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Week 8: Integration and Moving Forward
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Reinforce your learning and personal progress. Explore next steps for self-growth
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Get an empowering and relaxing guided meditation and closing reflections
What You Get:
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Worksheets with weekly exercises and reflections
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Guided mindfulness and grounding audios
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Handouts on CBT and mindfulness relaxation tools
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Access to additional low cost community counselling (OPTIONAL)
Brought to you by:
The Northern Women’s Centre
A self-defining space with 24-hour access for the self-identifying women of Prince George, and an information resource for all communities of Northern British Columbia. A crucial aspect of is raising awareness about the issues affecting women. We provide information and referrals depending on your needs. Our priority is making sure that you receive the support you need.
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True S3lf: Wellness for Mind, Body & Spirit and The Northern Women’s Centre acknowledge the City of Prince George for their contribution and support of this program.
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Tammy brings 30+ years of experience as a Canadian Certified Counsellor and Certified Spiritual Life Coach supporting women with anxiety, stress and relationship challenges. She is the owner of True S3lf: Wellness for Mind, Body & Spirit, offering counselling, meditation and spiritual life coaching. She holds 5 degrees and has been practicing and teaching mindfulness meditation since 2008. She’s deeply committed to helping women reconnect to their true self.
Alyx comes from a performance-based background and brings a strong approach in evidence-based techniques and strategies, including CBT -informedmindset and behavioural tools and Acceptance and Commitment Therapy (ACT) grounded in mindfulness, compassion, and values-based support. She’s worked on the Crisis Line and has experience supporting clients with diverse and complex needs.