Self-compassion–based coaching
Work with stress and uncertainty with clarity, steadiness, and self-kindness.
You may be thoughtful, insightful, and caring—and still find it difficult to navigate stress, pressure, or uncertainty in your own life.
When it’s your own situation, perspective can be harder to access.
Self-judgment can creep in, narrowing options and making it harder to see a way forward.
Even when you know what might help, applying it—especially under stress—can feel surprisingly hard.
This is where coaching helps.
Through self-compassion–based 1:1 coaching, we slow things down, soften self-judgment, and translate insight into practical, workable steps that fit your real life.
Who Can Benefit From Coaching?
My coaching is well suited for people who want to work with stress, uncertainty, or change more skillfully—and move toward meaningful goals with greater steadiness.
People often come to coaching to work with:
Feeling Stuck
Move forward when insight alone hasn’t led to change.
Stress & Overwhelm
Develop steadier ways to work with ongoing stress without constant self-criticism.
Work–Life Balance
Create balance that’s realistic and sustainable, rather than something you’re always chasing.
Self-Criticism
Reduce harsh self-judgment and build a more supportive inner voice.
Life Transitions
Navigate changes in work, health, or life roles with greater clarity and confidence.
Decision-Making
Gain perspective and self-trust when facing difficult choices or uncertainty.
Grounded in Research
My coaching integrates evidence-based, mind–body approaches with a focus on self-compassion.
Self-compassion is a research-supported approach shown to enhance well-being, resilience, and sustainable change—particularly during times of stress or uncertainty.
Research shows that self-compassion supports:
- Lower stress and reduced self-criticism
- Greater resilience during challenge
- More sustainable motivation, rather than fear-based pressure
- Healthier behavior change over time
What Changes Over Time
With practice and support, many clients experience:
- A kinder, more resourced inner response during stressful moments
- Greater emotional regulation and steadiness, even when things are difficult
- Clearer, more mindful awareness rather than getting swept up in reactions
- A stronger sense of connection, knowing their struggles are part of being human
- More confidence with boundaries and decisions, without excess guilt
- Steadier, self-supported motivation, making it easier to follow through on goals
How We Work Together
Coaching is a collaborative, goal-oriented partnership grounded in deep listening, reflection, and practical action.
We begin by clarifying what matters most—so you feel oriented and supported. We bring careful attention to your experience, viewing it through the lenses of mindfulness (clear, non-judgmental awareness) and self-compassion (responding with care and discernment rather than criticism).
From there, we explore perspectives, tools, and small experiments that help you respond to stress more intentionally and move toward your goals in ways that fit your life.
The aim isn’t to eliminate stress—but to strengthen your capacity to respond with clarity, confidence, and choice.
About Me
I’m Heather Shaughnessy-Cato, a National Board–Certified Health & Wellness Coach and Certified Mindful Self-Compassion teacher. I hold a master’s degree in counseling, with additional training in mindfulness, yoga, and trauma-informed approaches.
My work is grounded in evidence-based practice and informed by years of coaching, teaching, and personal practice. My style is attentive, practical, and collaborative.
I also know this work from the inside. Like many of my clients, I navigate stress, change, and the ongoing practice of balancing care for others with care for myself. That lived understanding shapes how I listen and support real-life change.
Coaching Rates
6-Session 1:1 Coaching Series — $900
A three-month coaching series designed to help you move from insight to action—by working with stress differently, softening self-criticism, and strengthening skills you can use in real time.
This series provides enough time and continuity to build momentum, apply tools in daily life, and reflect on what’s working.
Includes:
- Six 50-minute 1:1 coaching sessions
- Personalized practices and resources between sessions
- Sessions typically scheduled every other week
Payment plans are available. A limited sliding scale may be offered for helping professionals and those working in education, depending on availability.
Some clients choose to continue beyond the initial series for ongoing support.
Ready to Explore Coaching?
The best way to begin is with a consultation.
This is a low-pressure conversation to explore what you’re navigating and whether this coaching approach feels supportive and aligned. Don’t see a consultation time that works for you? Feel free to reach out, and we can explore alternate options.
Client Reflections
“I can’t express how much I enjoyed interacting with you during our coaching sessions. I got so much more out of it than I could have possibly imagined. With your gentle & insightful guidance, I was able to shift some long ingrained patterns of harsh self-judgment.”
“I love your gentleness, your compassion and am grateful to have found you!”
“You’ve ushered me from a frustrated to an optimistic mindset in such an enjoyable way. I have immense appreciation. Thank you!”
How to Know If This Is the Right Fit
This coaching is a good fit if you:
- Are used to supporting others and want space to focus on yourself
- Want to relate to stress or uncertainty differently
- Value thoughtful conversation and reflective exploration
- Are open to practicing between sessions
This may not be the best fit if you’re looking for:
- Crisis support or therapy
- Advice-driven or highly directive coaching
- One-time or drop-in sessions
- Quick fixes without ongoing engagement
Frequently Asked Questions
Is this therapy?
No. This is coaching, not therapy.
While my background includes counseling training and trauma-informed approaches, our work is focused on present-day patterns, skill-building, and how you relate to yourself in daily life. Coaching does not involve diagnosis or treatment of mental health conditions.
Coaching can be a meaningful complement if you’re also working with a therapist, but it is not a substitute for therapy.
Do I need to know exactly what I want to work on before starting?
No.
Many people begin coaching with a general sense that something feels unsustainable or out of alignment, even if they can’t yet name it clearly. Clarifying what matters, where you feel stuck, and what would be most supportive is part of the work we do together.
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