you.
You’re holding it together - but something feels off.
Maybe you’re snappy when you don’t want to be.
Or wired at night when you’re desperate to rest.
Or wondering: “Why isn’t life feeling better by now?”
you. is a short, science-backed course that helps you understand how your nervous system shapes your beliefs, behaviours, and relationships - and how to respond with more calm, clarity, and choice.
Join a small, supportive cohort and walk away with practical tools you can use straight away.
💻 4 live sessions
📅 Fridays in Sept - 12, 19, 26 + Oct 3
🕐 1:00–2:15pm (UK time) on Zoom
“Esther helps you use the power of your nervous system to feel more at ease and in control — game changer!” Ross W.
you. is a four-week, small-group course that helps you:
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Feel more in control — instead of spiralling, snapping, or shutting down
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Understand what’s really driving your reactions (spoiler: it’s not just mindset)
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Build emotional range — so you can respond, not just react
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Show up more fully in your relationships, without losing yourself
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Navigate hard days with more clarity, calm, and self-trust
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Gain tools that help you feel better — not just think better
What’s inside the you. course
Week 1: What is your nervous system - and why does it matter?
You’ll learn the foundations of Polyvagal Theory: how your nervous system is wired for survival - and how it shapes your thoughts, emotions, and behaviours, often beneath your awareness.
When you understand your physiological reactions, you stop blaming yourself for “overreacting” or “shutting down.”
You’ll map your three core states and start noticing how they impact your experience of everyday life. You’ll leave with a personalised “nervous system snapshot” and gentle awareness practices.
Week 2: What activates you - and what calms you down?
You’ll explore neuroception - how your body detects safety or threat without your conscious awareness. You’ll identify your personal cues of stress and ease.
Understanding your activators means you can work with them instead of being hijacked by them. It’s the first step to interrupting cycles of burnout, conflict, and freeze.
You’ll experiment with micro-resourcing - small, science-backed practices that shift your state out of survival and into safety. You’ll track what works for you, and when.
Week 3: How do you regulate - alone and with others?
You’ll explore how regulation happens — internally and relationally. We’ll talk about co-regulation, self-regulation, and the myths of always “doing it alone.”
Resilience isn’t about powering through — it’s about learning to soften, to lean, to notice when you’re spiralling and know what to do next. When you regulate, you access more choice.
You’ll map your “regulation team” - people, practices, places - and practice real-time tools to shift out of old patterns. You’ll reflect on what strengthens your system vs. drains it.
Week 4: Coming back to yourself
You’ll explore what it means to feel like yourself again - and how to build trust in your own system. We’ll unpack the myth of fixing, and focus on returning.
You don’t need to change everything. You need to understand yourself better - so you can choose more aligned responses, relationships, and rhythms.
You’ll design your own returning plan - a sustainable way to integrate what you’ve learned and keep building safety, connection, and clarity in daily life.
Limited Enrollment
Limited Enrollment
✺ Frequently asked questions ✺
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If you’ve been feeling stuck, anxious, overwhelmed or disconnected - yes.
This course won’t “fix” everything overnight (and doesn’t claim to), but you’ll leave with a better understanding of your patterns, and simple, science-backed tools you can use immediately. And for many people, that’s a game changer. -
No - and it’s not meant to be.
This course is nervous system-informed, not clinical or diagnostic. It’s not a substitute for therapy, but it can complement it beautifully. The focus is on giving you tools, insights, and practices that build awareness, emotional capacity, and connection. -
Not at all. While there's space for optional discussion, there's no pressure to speak or share personal details. You’re welcome to come and just listen if that feels better for you. The aim is to make this course feel safe and accessible, whatever your energy or comfort level.
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Ideally, yes. This is because the group is small so to build safety and connection I invite people to attend much like they would were it in person. However, I appreciate being on camera doesn’t always feel safe, if that’s the case do get in touch with me.
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No - this is to honour the connection and confidentiality of each cohort.
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I will use Zoom
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Only if you want to. I will provide exercises and prompts between sessions but these are optional.
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If you realise this isn’t for you after you’ve started then I am afraid there is no refund. However, if you change your mind before sessions begin then I offer a refund up to 48 hours before You. course begins.
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Of course! Email me your questions at esther@estherraphael.com