4-Day Anxiety Wellness Immersion Program

Learning about your nervous system through the lens of polyvagal theory can be truly transformative! It’s natural to feel frustrated when anxiety triggers automatic reactions, but understanding how your nervous system navigates safety, danger, and shutdown is the first step toward change. During this session, you’ll also learn valuable strategies to better regulate your anxiety. You can turn those anxious sensations into an empowering sense of peace and spaciousness, equipping yourself to find calm even in the most challenging situations.

Sleep challenges often arise during anxious times, which can intensify anxiety symptoms. However, prioritizing quality sleep is a powerful way to balance your emotions, boost stress resilience, and elevate your mental health—ultimately leading to reduced anxiety levels!

Understanding how and why sleep affects your body is essential for supporting your overall health and recovery from anxiety. An effective strategy to enhance sleep quality is Cognitive Behavioral Therapy for Insomnia (CBT-I). This proven, structured method tackles the thoughts, behaviors, and habits that can hinder restful sleep. By embracing CBT-I principles, you’ll improve your sleep and significantly enhance your emotional well-being.

Begin the day with slow-paced gentle yoga postures focusing on alignment, attention to breath, and soft stretching.  Leave feeling relaxed, restored, and renewed.

HeartMath® helps you tap into the power and intelligence of your heart, which awakens you to the best version of yourself. HeartMath is a science-based technology program that takes charge of your life by helping you regulate your emotions and develop distress tolerance. HeartMath focuses on the connection between the heart, brain, and emotions. It increases emotional well-being, reduces stress, and improves overall health through techniques that cultivate a state of coherence. At the emotional level, use of the HeartMath® system has been shown to produce significant reductions in depression, anxiety, post-traumatic stress disorder, anger, hostility, burnout, and fatigue and corresponding increases in caring, cognitive flexibility, enhanced problem-solving, contentment, gratitude, peacefulness and vitality.  Through this process, people start to experience powerful and meaningful changes in whole-body systems that can facilitate learning new perceptions and behaviors. HeartMath device is included.

Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are both highly recommended treatments for anxiety due to their evidence-based effectiveness and structured approaches that address the complexities of anxiety disorders. CBT focuses on identifying and challenging negative thought patterns that contribute to anxiety, equipping individuals with practical skills to reframe their thinking and manage their emotional responses. In contrast, DBT incorporates elements of mindfulness and emotional regulation, helping clients develop greater awareness of their thoughts and feelings while providing tools to tolerate distress and enhance interpersonal effectiveness. Both therapies not only target the cognitive and emotional aspects of anxiety but also promote adaptive coping strategies, making them suitable for a wide range of anxiety-related conditions. By empowering individuals with these vital skills, CBT and DBT offer pathways to improved mental health and a more fulfilling life.

Mindfulness-Based Cognitive Therapy (MBCT) is an empowering and dynamic approach to managing anxiety that beautifully blends mindfulness practices with cognitive behavioral techniques. This method not only enhances awareness of thoughts and emotions but also helps individuals navigate them with ease. By engaging in mindfulness meditation, breathing exercises, and embracing the present moment, you can observe anxious thoughts without feeling overwhelmed, allowing you to break free from negative cycles. MBCT nurtures self-compassion and acceptance, fostering a balanced and resilient mindset… Numerous studies confirm that MBCT not only significantly alleviates anxiety symptoms but also helps prevent relapse, making it an invaluable resource for nurturing long-term emotional well-being.

In this session, you’ll learn a powerful self-hypnosis technique that you can use daily, or anytime you need to shift your mindset. This method, based on mental rehearsal, helps you align your thoughts with your desired reality, reinforcing calm, confidence, and emotional balance. You’ll also gain a clear understanding of what hypnosis is, how it works, and why it’s such a transformative tool for reducing anxiety. By the end, you’ll have a simple yet effective practice to support lasting change.

A weightlifting class designed to reduce anxiety combines strength training with mindfulness techniques to create a supportive and empowering environment. The class begins with a guided warm-up focused on deep breathing and intentional movement to help participants ground themselves. As they progress through controlled, repetitive lifts, the emphasis is on form, breathing and the mind-body connection, allowing participants to channel anxious energy into focused strength. The structured nature of the whole workout provides a sense of control, while the gradual progression in weights fosters confidence and resilience. Encouraging instructors and a welcoming community ensure a judgement-free space where participants can release street, build physical and mental strength, and leave feeling accomplished and centered.

This introductory Pilates class is designed specifically to help manage and reduce anxiety through gentle, controlled movement. Pilates focuses on strengthening the body’s core while promoting relaxation and mindful breathing, creating a perfect balance between physical exercise and mental calm. Each session begins with grounding exercises that help center the mind, allowing you to focus on the present moment and release stress. As you move through the fluid, low-impact exercises, the emphasis is on alignment, flexibility, and deep, conscious breathing—all of which help to quiet racing thoughts and foster a sense of inner peace. Whether you’re new to Pilates or looking for a mindful practice to manage anxiety, this class offers a supportive, calming space to reconnect with yourself and find tranquility in both body and mind.

Labyrinths are one of the oldest tools for contemplative and transformative self-reflection, offering only one path into the center for the powerful purpose of allowing you to completely trust the path you are on, to let your mind simply rest, to allow your spirit to find its way to your inner center along the path. Research has shown reflective labyrinth walking to significantly reduce anxiety levels. This practice helps promote a sense of calm and peace to reframe anxious thoughts, and promote the relaxation response in the body. This practice is easily accessible to individuals of all physical levels and abilities, making it a great option to incorporate into your weekly wellness routine. Walk, breathe & be and experience the beauty and serenity of the Privé-Swiss labyrinth overlooking the pond.

All fears can be distilled to one single fear: the fear of not being enough. Our inner critic attempts to convince us that we are broken beyond repair. To manage the seemingly intolerable pain of “never enough,” we hide behind distraction, screens, accomplishment, and facades. What if we could learn a way to tame the inner critic and heal its wound? One of the great secrets of life is learning how to befriend the inner critic and harness its fear to unlock new possibilities and catalyze growth. This workshop offers simple ways to live with self-compassion, wisdom, and resilience amid the loud voice of the inner critic. We’ll explore mindfulness practices that can help heal the blaming and shaming that can paralyze the heart and interrupt our connection with others. We’ll discuss how we can reduce suffering and increase joy while working with the ordinary challenges, stressors, and triggers of daily life. With simple practice it is possible to live more fully and radiantly with greater ease, gratitude, and compassion. This lively workshop will include guided meditation, conversation, storytelling, and laughter.

Begin the day with slow-paced gentle yoga postures focusing on alignment, attention to breath, and soft stretching.  Leave feeling relaxed, restored, and renewed.

Cognitive Behavioral Therapy (CBT) is an effective treatment for anxiety that focuses on identifying and challenging negative thought patterns that contribute to anxious feelings and behaviors. By helping individuals recognize cognitive distortions—such as catastrophizing or overgeneralizing—CBT encourages them to reframe these thoughts into more realistic and balanced perspectives. Additionally, CBT incorporates behavioral strategies, such as exposure therapy, which gradually exposes individuals to feared situations in a controlled manner to reduce avoidance and desensitize their anxiety response. Through skills like mindfulness, emotional regulation, and problem-solving, clients learn to manage their anxiety more effectively, equipping them with practical tools to cope with stressors in their daily lives. Overall, CBT empowers individuals by fostering a greater understanding of the interplay between thoughts, emotions, and behaviors, ultimately leading to reduced anxiety and improved mental well-being. It has historically been considered the most successful way to treat anxiety and depressive symptoms in modern psychology.

Dialectical Behavior Therapy (DBT) is an effective treatment for anxiety, as it combines mindfulness, emotional regulation, and distress tolerance skills to help individuals manage their symptoms more effectively. By emphasizing mindfulness, DBT encourages clients to stay present and observe their thoughts and feelings without judgment, which can significantly reduce anxiety stemming from rumination or worries about the future. The emotional regulation component teaches individuals to identify and manage their emotions, enabling them to respond to anxiety-provoking situations with greater resilience. Additionally, DBT’s focus on distress tolerance equips clients with practical strategies to cope with intense anxiety, helping them navigate crises without resorting to unhealthy coping mechanisms. Furthermore, the interpersonal effectiveness skills learned in DBT enhance communication and relationship-building, fostering social support that can mitigate anxiety. Overall, DBT’s comprehensive approach addresses the multifaceted nature of anxiety, empowering individuals to cultivate a more balanced and fulfilling life.

Workshop Objectives:

• Understand the role of self-coaching in managing anxiety
• Learn and practice three core coaching techniques for anxiety
• Create a personal action plan for using these skills in daily life

A dynamic, interactive workshop designed to help participants develop self-coaching skills to navigate anxiety with clarity and confidence. Through engaging exercises, attendees learned to reframe anxious thoughts, shift from negative ”what ifs“ to empowering possibilities, and take small, actionable steps toward calm. The session blended self-reflection, peer discussion, and hands-on practice, equipping participants with practical tools they could immediately apply in daily life. By the end, each person left with a personalized action plan and a letter to their future self, reinforcing their commitment to a more grounded and resilient mindset.

A fitness boot camp class designed to reduce anxiety combines high-energy workouts with a structured, supportive environment to help participants release stress and build resilience. The class features a mix of cardio, strength training and functional movements, encouraging participants to stay present and engaged. Guided by motivating instructors, the session includes bursts of intense exercise followed by active recovery, helping to regulate stress hormones and improve mood. The group setting fosters a sense of camaraderie and accountability, creating a positive atmosphere where participants feel supported. By focusing on movement, breath and personal progress, this boot camp class not only strengthens the body but also provides an empowering outlet for managing anxiety and boosting overall well-being.

Dr. Rachel Forman, neurologist, and Dr. Brita Rao, cardiologist, discuss how to protect your brain and heart from the negative effects of anxiety and extreme stress.

Functional Medicine Nutritionist Brigitta Jansen will speak about how what we eat affects our moods. She will share her in-depth knowledge of how nutrition influences our brain and central nervous system, as well as provide participants with recommendations on how to soothe and decrease anxiety. Helpful supplements will also be discussed.

During a sound healing session focused on alleviating anxiety, Kelvin and Maria del Carmen will guide you through a deeply immersive experience using crystal and Tibetan singing bowls, a gong, ocean drum, chimes, and other healing instruments. The soothing vibrations activate the body’s relaxation response, gently calming the nervous system, easing muscle tension, and bringing the mind into a peaceful, meditative state. As the sounds wash over you, they help release stuck emotions, unprocessed trauma, and the mental chatter that fuels anxiety. This sacred space allows you to reconnect with your breath, body, and inner wisdom, fostering a sense of grounding, emotional balance, and deep rejuvenation.

Begin the day with slow-paced gentle yoga postures focusing on alignment, attention to breath, and soft stretching.  Leave feeling relaxed, restored, and renewed.

Science is now confirming what every ancient spiritual tradition has known about the power of gratitude. A recent National Institute of Health meta-analysis of 14 research studies demonstrated that patients who underwent gratitude interventions experienced greater feelings of gratitude, better mental health, and fewer symptoms of anxiety and depression.

In this session, we’ll explore four types of gratitude practices that can powerfully transform our lives by opening us to deeper joy. We’ll delve into how the simple practice of gratitude can help us live more easeful, connected, and compassionate lives. Through storytelling, guided meditations, poetry, and discussion, participants will learn several practical tools to cultivate joy and alleviate anxiety in their daily lives.

Trauma, Addiction, Anxiety: What a combination!  Are you feeling a lack of purpose in your personal or professional life, or is stress driving you toward behaviors that worsen things? Trauma causes our memory networks to get emotionally charged. When this happens many people look for a way to feel better. Wine? Why not.  It used to help. Here we learn the truth: frequent alcohol use can significantly increase the risk of anxiety, poor sleep and irritability. Let’s look at coping strategies that will help you recognize and reach your full potential.

In this introductory workshop, we will experiment with a variety of expressive materials and directives to move us from the anxiety spiral, a feedback system that can increase anxiety indefinitely.  To free ourselves, we must engage different parts of our nervous system – the parts involved in creativity. Be prepared to roll up your sleeves, take some creative risks and rev-up your right brain. We will move from the anxiety spiral which moves us from our self to a creative spiral which expands our curiosity and pulls us back.  Art therapy can be an effective tool easing anxiety by leveraging creative expression to regulate emotions, reduce stress and improve self-awareness.

One does not need to have artistic skill or talent to participate. Materials will be provided.