Hi, welcome — I’m glad you’re here.
I’m a psychotherapist, author of six self-help books, and creator of trauma-informed mental health resources. My work is rooted in supporting healing, emotional regulation, and meaningful personal growth, especially after difficult or abusive experiences.
I create accessible, practical tools designed to meet people where they are — supportive, empowering, and easy to return to in everyday life. Each resource is shaped by both professional experience and a deep understanding of how personal healing really is.
I hope you find something here that supports and encourages you.
Yours in health and healing,
Kay Douglas
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Featured Products
Our 64 Vagus Nerve Exercise Cards are designed to promote nervous system regulation, and support mental health. Perfect for polyvagal therapy, these cards provide somatic exercises for emotional regulation, and trauma recovery, offering practical tools for stress management, anxiety, and PTSD.
Research shows that the vagus nerve plays a key role in calming your body and mind, helping you manage stress, regulate emotions, and heal from trauma through simple, effective exercises. Each card features a focused vagus nerve exercise or coping skill, helping you integrate therapy tools into your daily routine. Whether you're a professional using these as trauma therapy resources or someone seeking personal growth, these cards are ideal for nervous system support.
These therapy resources are grounded in polyvagal theory, offering insights into nervous system regulation through accessible, hands-on practices. Use them to build self-awareness, foster emotional stability, and support healing from trauma.
These 64 Somatic Exercise Cards are available as a PDF file for immediate printing and use. They also make a practical gift.
::::: WAYS TO USE VAGUS NERVE PRACTICE CARDS L :::::
DAILY PRACTICE: Draw a card to set an intention for your nervous system regulation practice that day.
IN-THE-MOMENT CALM: When feeling overwhelmed, pick a card at random and practice the suggested technique.
THEMATIC FOCUS: Organize the cards by type and choose one based on your current needs.
GUIDED ROUTINE: Select 2–3 cards and create a mini routine for a full vagus nerve reset.
PAIR WITH JOURNALLING: After practicing from a card, write about how it made you feel different.
USE BEFORE SLEEP: Choose a card focused on calming the nervous system as part of your night time routine.
SHARE IN A GROUP: Use the cards with friends, family, or clients as a shared nervous system regulation activity.
PERSONALIZE YOUR SELECTION: Keep your most effective vagus nerve exercises on hand for quick access.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these Trauma recovery strategy cards.
Please note that this art is a digital download only. No physical print will be shipped to you. After you make your purchase, you will be sent a download link. The link expires 24 hours after the purchase. If you click an expired link, you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 17-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page - 64 strategy cards in total.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Don't hesitate to get in touch with us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Our best wishes,
Kay and Julia xx
Our Vagus Nerve Workbook for Nervous System Healing is a gentle and practical Vagus Nerve Workbook is your guided journey toward nervous system regulation and emotional healing, designed to regulate, and restore your nervous system. Rooted in polyvagal theory and somatic therapy practices, it offers trauma-informed tools to support you through anxiety, PTSD, burnout, and emotional overwhelm.
Designed as both a nervous system regulation journal and a toolbox of somatic exercises for trauma help, this 51 page workbook helps you understand your body’s signals, build daily rituals, and restore calm from the inside out. Perfect for therapists, clients, or anyone on a healing path.
Whether you're looking for mental health therapy resources, emotional regulation tools, or body-based therapy support for trauma, this workbook gives you a clear, accessible way forward.
Features & Benefits:
- Over 50 powerful vagus nerve exercises and practices
- Polyvagal-informed self-reflection prompts
- Morning, midday, and evening nervous system check-ins
- Space to create your personal regulation routine
- Supportive, trauma-sensitive language throughout
This Vagus Nerve Workbook is available as a PDF file for immediate printing and use. It also makes a practical gift for those seeking calm.
::::: THE BENEFITS OF VAGUS NERVE PRACTICES :::::
* Supports Daily Nervous System Regulation
* Promotes Emotional Balance
* Builds Mind-Body Awareness
* Makes Healing Feel Achievable
* Enhances Sleep and Digestion
* Encourages Self-Compassion
* Creates a Personalized Toolkit
* Gently Supports Trauma Recovery
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase this Vagus Nerve Workbook.
Please note that this is a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 51-page files in PDF format - 1 for A4 size and the other for US Letter size.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Don't hesitate to get in touch with us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Our best wishes,
Kay and Julia xx
Whether you’re looking to boost your own well-being or find a thoughtful self-care gift, this workbook journal is here to help you create lasting happiness.
Rooted in positive psychology, neuroscience, and mindfulness, Happiness Mindset is packed with practical tools and strategies to help you build self-awareness, embrace your strengths, and focus on the people and activities that bring you joy.
With inspiring quotes, reflective prompts, and hands-on exercises, Happiness Mindset empowers you—or your lucky gift recipient—to take charge of the journey toward positivity, resilience, and gratitude. It’s the perfect guide for creating a happier, more fulfilling life.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase this workbook journal.
Please note that this is a digital download only. No physical print will be shipped to you. After you make your purchase, you will be sent a download link. The link expires 24 hours after the purchase. If you click an expired link, you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 147-page files in PDF format - 1 for A4 size and the other for US Letter size.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself or to give as a gift. However, reselling, sharing, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you happiness and joy.
Kay and Julia xxx
Our Mindfulness Affirmation Cards are an inspiring set of affirmations designed to nurture your mental health and foster inner peace. This self-help flashcard deck is a valuable tool for mindfulness practices, providing encouragement affirmations and empowerment affirmations to uplift your spirit.
Each card is thoughtfully crafted with a nature-themed image and a positive self-help message to support you in creating a deeper connection with yourself through self-awareness and self-love.
This printable digital download can be printed at home or the file can be taken to your favourite printshop for printing.
This beautiful mindfulness card deck makes an ideal gift for Mother's Day, birthdays, or any occasion.
::: CREATIVE WAYS TO USE AFFIRMATION CARDS :::
• Daily affirmation routine
• Meditation
• Visualization
• Journaling
• Morning routine
• Affirmation practice
• Goal setting
• Vision boards
• Bedtime routine
• Random choice
• Pocket affirmations
• Gifts and gratitude
• Group settings
• Therapy sessions
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase our Mindfulness Affirmation Cards.
Please note that these affirmation cards are a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page and 1 extra page of blank cards for you to write your own affirmations on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you all the best. Kay and Julia xx
Our 60 Somatic Therapy Practice Cards offer a practical, hands-on approach to stress relief, emotional regulation, and self-care exercises, making them an invaluable therapy resource for anyone on a healing journey. These colorful cards provide gentle prompts for somatic exercises, mindfulness, and vagus nerve exercises that support nervous system regulation.
I (Kay) personally find these exercises a powerful and effective stress management tool. These cards are created with care to improve coping skills, reduce anxiety, PTSD symptoms, and foster a deeper connection between mind and body. Whether you’re using them for personal self-care, as part of your therapy sessions, or to supplement your trauma therapy practice, these cards will help you develop practical strategies for stress relief and emotional regulation.
Enhance your daily routine with these 64 Stressbuster Somatic Exercise Practice Cards that integrate somatic therapy, mindfulness, and vagal nerve practices. They are available as a PDF file for immediate printing and use. They also make a beautiful gift for her.
::::: WAYS TO USE THE STRESSBUSTER SOMATIC THERAPY PRACTICE CARDS :::::
DAILY INTENTION: Start your day by drawing a card to set a mindful intention and cultivate awareness.
THERAPY INTEGRATION: Use cards in individual or group sessions to spark discussions about physical sensations and emotions.
REFLECTIVE JOURNALLING: Let each card serve as a prompt to journal insights, feelings, and bodily experiences.
MEDITATIVE FOCUS: Incorporate a card into your meditation to guide attention to inner sensations and calm the mind.
CREATIVE EXPRESSION: Use the cards as inspiration for art, writing, or movement to express inner truths.
SELF-CARE CHECK-IN: Rely on a card as a reminder to pause, assess your emotional state, and reconnect with yourself.
:::: AFTER YOUR PURCHASE ::::
Please note that these writing prompts are a digital download only. No physical print will be shipped to you. After you make your purchase, you will be sent a download link. The link expires 24 hours after the purchase. If you click an expired link, you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 practice cards per page - 60 practice cards in total.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Don't hesitate to get in touch with us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Our best wishes,
Kay and Julia xx
Mindfulness is a powerful tool for mental wellness. Our set of 36 Mindfulness Cards offer guided meditation scripts, breathing exercises, and mindfulness practice exercises designed to help with emotional regulation, grounding, anxiety relief, and finding inner peace.
These 36 printable mindfulness flashcards make a beautiful gift for women. They include:
• 12 Guided Meditation Scripts: Calming and centering practices to cultivate a deeper sense of awareness.
• 12 Breathing Exercises: Promote relaxation, focus, and groundedness through mindful breathing techniques.
• 12 Mindfulness Practice Exercises: Versatile practices to foster self-awareness, emotional regulation and reduce stress
Our colorful, portable cards will give you an easy and effortless way to incorporate mindfulness into your daily routine, at home, in the office or on the go. Delivered as a PDF digital download, our mindfulness flashcards will give you gentle guidance and encouragement to enhance your mindfulness journey.
These Mindfulness Cards make an excellent gift and can also be used with clients or students to cultivate a deeper sense of awareness, reduce stress, or foster emotional regulation.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these mindfulness practice cards.
Please note that these affirmation cards are a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 affirmations per page (60 in total) and I extra page of 4 blank cards to write your own affirmations on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you well,
Kay and Julia xx
Our 64 Anxiety Coping Skills Cards are designed as self-help guidance for anxiety relief and stress management. These positive flash cards offer comprehensive, practical anxiety strategies, mindfulness tools, and self-soothing help to support your mental health journey.
Whether you're seeking anxiety relief, coping skills for worry and panic, or simply looking for mindfulness stress management strategies, these anxiety coping cards are here to help. The beautiful nature scenes that accompany each strategy add a sense of calm.
Use these flashcards as daily reminders, quick reference guides, or as part of your self-care routine to cultivate a sense of calm and resilience. They are also a useful therapy tool for using with therapy clients.
You can access your anxiety coping skills cards instantly as a printable digital download and start your journey towards anxiety relief and mental health empowerment today.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these Anxiety Coping Skills Cards.
Please note that this is a digital download only. No physical print will be shipped to you. After you have made your purchase you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print the files on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 2 x 16-page files in PDF format - 1 for A4 size and the other for US Letter size.
There are 4 skills per page and 1 extra page of blank cards for you to write your own skills on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Wishing you all the best,
Kay and Julia xx
Less
Self-care is an act of self-love. Our set of 64 self-care strategy cards offers gentle reminders of ways to nurture your mind, body, and soul. This beautifully illustrated, inspiring card deck features practical self care suggestions accompanied by soothing watercolour paintings. Each card presents a unique strategy to help you unwind, recharge, and prioritize your health and well-being.
Download the printable PDF and print your strategy flashcards, then use them for daily inspiration or as journaling prompts, or share them as a beautiful Mother's Day gift or as a gift for someone else who needs self-care encouragement.
:::: AFTER YOUR PURCHASE ::::
Thank you for deciding to purchase these positive affirmation cards.
Please note that these strategy cards are a digital download only. No physical print will be shipped to you. After you have made your purchase, you will be sent a link to download your product. The link expires 24 hours after the purchase. If you click an expired link you will be sent a new link to the email address used for the initial purchase.
:::: PRINTING ::::
You can print on your own computer or take the file to your favourite print shop for printing. If printing at home set your printer to “100%” or “Actual Size” before printing (not to “Fit”).
Please note, when printed the colours may vary from what you see here due to monitor calibration, print settings and material type. The quality of printed images depends on the quality of your printer.
:::: ASSISTANCE ::::
Please contact us if you need any assistance. We will be happy to help.
:::: WHAT YOU WILL RECEIVE ::::
You will receive 1 x 16-page file in PDF format in a US Letter size.
There are 4 affirmations per page - a total of 60 powerful strategies plus 4 blank cards for you to write your own strategies on.
:::: FOR PERSONAL USE ONLY ::::
All downloads and prints from our shop are for personal use only. You can print this product as many times as you like for yourself, give it as a gift or share it with therapy clients or students. However, reselling, or any commercial use of this product is not allowed. You may not alter, copy, or share these files under any circumstances.
:::: REFUNDS / RETURNS / EXCHANGES ::::
Due to this product being a digital file, we do not offer refunds, exchanges, returns, or cancellations. Please contact us if you have any problems with your order or have any questions.
:::: THANK YOU FOR VISITING OUR SHOP ::::
If you have any queries or questions, please feel free to message us. We will reply as soon as possible.
Best wishes, Kay and Julia. xx
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