The Inner Ally

An 8 week therapeutic group to help you build the conditions for self-worth, compassion, and wellbeing

In Person and Virtual Cohorts Starting Fall of 2026 Details Below

About the Group

Through psycho-education and group practices we will explore how our nervous system states shape the way we relate to ourselves and others. 

Drawing on Internal Family Systems (IFS), Polyvagal Theory and mindfulness, this program aims to provide participants with a greater understanding of the protective patterns rooted in their nervous systems and how to meet difficult emotions with compassion and care.

By participating in this group, you will:

• Understand how nervous system states influence thoughts, emotions, and self-perception.

• Learn the basics of Polyvagal Theory and Internal Family Systems.

• Develop greater awareness of your inner critics, protectors, and vulnerable parts.

• Cultivate self-compassion during moments of stress and emotional activation.

• Strengthen emotional regulation and resilience.

• Build a more stable sense of self-worth and confidence.

• Experience connection and support within a therapeutic group environment.

• Develop practical tools you can use in daily life.

This group is for you if: 

• You experience low or medium level anxiety and depression

• You have a strong inner critic and are often hard on yourself.

• You struggle with perfectionism, or people-pleasing.

• You understand self-compassion intellectually but have difficulty feeling it.

• You become overwhelmed, shut down, anxious, or reactive during stressful situations.

• You want to develop healthier self-esteem that isn't dependent on achievement or external validation.

• You are curious about nervous system healing, parts work, and personal growth.

• You want a deeper and more compassionate relationship with yourself.

1) In Person - Saturday mornings 9am-10:30am October 17th to December 5th

2) Virtual -Monday evenings 7pm -8:30pm October 19th to December 8th

Trina Woods, MSW, RSW

• The total for 8 groups is $320 ($40 per session)

• Please check with your insurance provider for RSW group therapy coverage

• To cultivate a strong container, spaces are limited and registration is for all 8 sessions, drop ins are not allowed

• Cancellation for a full refund requires 7 days advance notice and no refunds will be provided after the start of the program