Woman of Substance

12 week personal development programme

Designed to help you move from toxicity to authenticity, Women of Substance explores the underlying reasons behind toxic relationships and patterns of behaviour. Through this program, you will gain a deeper understanding of why you may have entered into a toxic relationship in the past, and how to break those patterns to cultivate healthier relationships in the future.

Overall, the goal of Woman of Substance is to empower you to become the most authentic version of yourself, to create healthy and fulfilling relationships, and to live a life that aligns with your values and purpose.

Week 1: Introduction and orientation

Contract—house rules.
My story.
Overview of the 12 week programme.
Light meditation after each session.

Week 2: Why do we go into toxic relationships?

Patterns and behaviours.
Why do we stay?

Week 3: How the body responds to trauma

Physical symptoms.
Emotional symptoms.
Numbness and dissociation.
Substance Abuse.

Week 4: Resilience

Ability to recover and bounce back from domestic abuse and trauma.
Rebuilding a new life.
Inner strength.

Week 5: Exploring values and beliefs

Overcoming limiting beliefs.
What beliefs are holding you back?
How to get over fear and rejection.

Week 6: Personality development and self-concept

Self image—mirror work.
What dialogue do you have with yourself?
Perception of self.

Week 7: Love

What is love?
What is not love?
Our needs, wants and behaviours.

Week 8: Going it alone

Where do you currently see yourself in the future?
What changes can you make?
What do you need to move forward?

Week 9: Identifying your strengths

Strengths: what we do well.
Weaknesses: what we could improve.
Opportunities
Threats

Week 10: Goal setting

Why do you want to achieve these goals?
What will it mean for you/ family or others?
What is the bigger impact you want to make?

Week 11: Visualisation and imagination

How will you feel, think, and behave when these goals are achieved?

Week 12: Recap of the journey you’ve begun

What is the next step?
Other resources/ support
Action plan in place
Powerful meditation.
The end of this chapter—and beginning of your new journey.

Programme Outcomes

Increased knowledge and understanding of Domestic Violence: Participants in the program learn about the different forms of domestic violence, including physical, mental, sexual, financial and coercive control. They gain a deeper understanding of the impact of domestic violence on themselves and their families, and they develop strategies for recognising and avoiding abusive behaviours.
Breaking the cycle of abusive relationships: Throughout the program, participants learn to break the cycle of abusive relationships and avoid repeating destructive relationship behaviours. They develop healthy communication skills and learn to set boundaries in relationships.
Increased independence, confidence and self-love: participants in the program gain the tools and skills necessary to become more independent, confident and self-loving. They develop self- compassion, self-worth, and self- assertiveness, and they learn to appreciate and love themselves for who they truly are.
Improved family relationships and intergenerational impact: the program helps participants create positive ripple effects in their families and future generations by breaking the cycle of domestic violence. Participants learn to model healthy behaviours for their children, creating a more positive and fulfilling home environment.
Improved career prospects: By gaining independence, confidence, and self-love, participants are better equipped to pursue fulfilling and rewarding careers. They are able to identify and pursue their goals and aspirations, leading to greater success in their professional lives.
Improved romantic relationships: Participants in the program are better equipped to find and maintain healthy, fulfilling romantic relationships. They have confidence and self- awareness necessary to attract and choose partners who are supportive, loving and respectful.

Overall, the Woman of Substance programme helps participants to heal from past trauma, break the cycle of abusive relationships, and build a brighter future for themselves and their families. By focusing on education, empowerment, and self-love, the program creates positive ripple effects that extend far beyond the individual participants.

Are you an organisation helping women deal with domestic abuse, trauma or addiction?

The Woman of Substance programme is perfectly designed to help people regain their self-worth and confidence as they come to terms with past experiences.

I have delivered this programme to groups of women in Foyle Women’s Aid and Causeway Women’s Aid.

If you would like to enquire about me delivering for your organisation, please…

Options

Based on my experience of delivering this programme to Women’s Aid organisations, many of the modules can be mixed and matched to deliver shorter workshops that focus on a key theme, yet still retain a transformative outcome.

Here are examples of some workshops I can deliver based on the Woman of Substance programme.

📒 One/two-day workshop:

Empowering Women to Overcome Toxicity

This workshop will introduce participants to the key concepts of the 12-week program, such as self-awareness, boundary setting and resilience building—through a mix of interactive exercises, group discussions, and guided reflections. Participants will gain practical tools and insights to enhance their sense of agency and well- being.

📒 4-week workshop

Breaking Free from Toxic Patterns

This workshop will dive deeper into the themes of the 12-week program, exploring how toxic patterns of thought, emotion and behaviour can be identified, challenged and transformed. Participants will engage in experiential learning activities, such as role playing and creative expression, to deepen their understanding of their own patterns and to practice new ways of relating to themselves and others.

📒 6-week workshop

Cultivating Authenticity and Connection

This workshop will build on the previous themes, focusing on how to cultivate authenticity, vulnerability and healthy connections with others. Participants will learn effective communication skills, empathy and conflict resolution strategies, as well as explore the importance of self-care and community support.

📒 8-week workshop

Sustaining Change and Growth

This workshop will provide a comprehensive overview of the 12-week program, while also addressing the challenge of sustaining change and growth over time. Participants will learn about resilience-building, goal setting, and strategies for overcoming obstacles and setbacks. They will also have the opportunity to create a personalised action plan for their ongoing growth journey.

I am open to further customise the content and format of these workshops to meet your organisation’s specific needs and preferences.

If you have a query, please…