Regulate & Restore group program

A 6-week therapy group to help you feel safer, steadier, and more equipped when your nervous system feels overwhelmed

Do you feel easily overwhelmed, on edge, emotionally flooded, shut down, or stuck in survival mode?

Regulate & Restore is a practical, trauma-informed group designed to help you better understand your nervous system, recognise early signs of overwhelm, and build skills to feel more grounded, stable, and supported in everyday life.

This is a skills-based stabilisation group, not a trauma processing group. You will not be asked to share the details of your trauma. Instead, the focus is on safety, practical tools, and building a stronger foundation for recovery.

The program

Week 1: Understanding stress and creating a sense of safety | 90mins

We begin by creating a space where you can feel safe, settled, and supported. This week helps you understand that your stress responses are not a personal failing — they’re your body’s way of trying to protect you. You’ll start noticing your own patterns gently, without any pressure to change them yet, and leave with a sense of relief, clarity, and hope.

Week 2: Noticing your early warning signs | 90mins

This week is about getting to know how your body and mind respond to stress. You’ll learn to recognise your own early signs of overwhelm and understand that these reactions are not something to fear. Instead of trying to “fix” anything, we focus on building awareness and understanding your unique patterns.

Week 3: Grounding and finding what helps in the moment | 90mins

We’ll explore simple, practical ways to feel more steady when things get intense. You’ll try a range of gentle techniques and discover what works best for you. This is about experimenting and building confidence in your ability to support yourself in real time.

Week 4: Staying present without getting overwhelmed | 90mins

This week focuses on learning how to stay connected to what you’re feeling without it becoming too much. You’ll practise ways to create a sense of space around difficult emotions, so they feel more manageable. The goal is to help you feel more in control and supported between sessions.

Week 5: Understanding triggers and emotional overload | 90mins

We’ll explore what sets off strong emotional reactions and how these experiences tend to build over time. You’ll learn to recognise the early, middle, and later stages of overwhelm, and begin creating your own plan for responding in a way that feels supportive and realistic. This week helps reduce shame and builds a sense of choice.

Week 6: Bringing it together and moving forward | 90mins

In our final week, we’ll reflect on what you’ve learned about yourself and what works best for you. You’ll leave with a personalised, practical plan to support you going forward, and a clearer understanding that setbacks are a normal part of the process. We’ll close the group in a calm and respectful way, focusing on your strengths and next steps.

By the end of this program, you will have a clearer understanding of how trauma affects your nervous system and why you respond the way you do under stress. You will leave with practical tools to feel more grounded, recognise early signs of overwhelm, respond to triggers more effectively, and build a stronger sense of safety, stability, and control in everyday life

This group may be a good fit if you:

feel frequently overwhelmed, on edge, or emotionally flooded
notice you become shut down, numb, foggy, or disconnected under stress
struggle to recognise your warning signs before things escalate
want practical tools to help you feel more grounded and in control
are preparing for, between, or alongside trauma therapy such as EMDR
want a structured, supportive group focused on coping skills rather than trauma stories