Self-compassion–based coaching for stress and self-criticism
Build clarity, steadiness, and self-trust in real life
You may be thoughtful, informed, and insightful—and still find it difficult to navigate stress, uncertainty, or pressure in your own life.
When it’s your own situation, it’s often harder to see things clearly than when you’re supporting someone else. Self-judgment can creep in, narrowing your view and limiting your sense of options. And even when you know what might help, actually doing it—especially under pressure—can feel surprisingly hard.
This is where coaching helps. Through self-compassion–based 1:1 coaching, we create space to slow down, soften self-judgment, and turn insight into practical, workable action that fits your real life.
From insight to action
My coaching helps you:
- Work with stress and ongoing pressure more skillfully
- Soften self-criticism and perfectionism
- Clarify priorities, values, and boundaries
- Navigate change or uncertainty with greater steadiness
- Take low-pressure actions that turn insight into learning and momentum
This approach helps you move forward without needing certainty—building confidence not by having everything figured out, but by learning how to respond thoughtfully as things unfold.
What changes over time
As you practice these skills and apply them in real-life situations, you may notice:
- A more supportive inner dialogue during stressful moments
- Greater capacity to stay present with discomfort
- Less cumulative tension from holding everything together internally
- More ease setting limits and making decisions
- Increased trust in your own perspective and responses
These changes develop through practice—especially in moments that once felt most difficult.
How We Work Together
This is personalized, responsive 1:1 coaching grounded in deep listening, reflection, and practical action.
We begin by clarifying what’s happening and what matters most—so you feel oriented and able to work with what’s in front of you. From there, we develop skills and perspectives that help you respond to stress more intentionally and experiment with next steps that fit your real life.
Our work typically includes:
- Deep listening and reflection to clarify what’s beneath stress or pressure
- Identifying and shifting patterns that contribute to self-criticism or depletion
- Practicing tools grounded in mindfulness and self-compassion
- Experimenting with practical actions that support clarity and momentum
The goal is not to eliminate stress, but to strengthen the skills and mindsets that help you respond with clarity, confidence, and choice.
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.
How to Know If This Is the Right Fit
This coaching is a strong fit if you:
- Are used to supporting others and want space to focus on yourself
- Want to relate to stress, pressure, or uncertainty differently
- Value thoughtful conversation and reflective exploration
- Are open to practicing between sessions
This coaching may not be the best fit if you’re looking for:
- Crisis support or therapy
- Advice-focused or highly directive coaching
- Drop-in or one-time sessions
- Quick fixes without ongoing engagement
The Foundations of My Approach
Our work together is grounded in evidence-based practices drawn from psychology, mindfulness, and self-compassion. These frameworks guide both how we understand what’s happening and how we experiment with next steps.
Self-Compassion
Developing a steadier, more supportive relationship with yourself—especially when things are hard.
Mindfulness
Cultivating awareness so you can see what’s happening clearly and respond with intention rather than habit.
Life Design
Clarifying what matters in this chapter of your life and aligning choices through reflection and small experiments.
Together, these approaches support practical, embodied change.
About Me
I’m Heather Shaughnessy-Cato, a National Board–Certified Health and 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, attentive, and practical. I offer thoughtful listening alongside evidence-based frameworks and tools. My goal is to help challenges become more workable—and to support you in feeling more empowered and at home in your own life.
Coaching Rates
6-Session 1:1 Coaching Series — $900
A three-month coaching series designed to help you bridge the gap between insight and action—by working with stress differently, softening self-criticism, and practicing skills you can use in real time.
This format allows space for reflection, experimentation, and integration, so change unfolds through lived experience and with less pressure to “get it right.”
Includes:
- Six 50-minute 1:1 coaching sessions
- Personalized practices and resources to support learning between sessions
- Sessions typically scheduled every other week to support momentum and follow-through
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 once they’ve established momentum and want ongoing support.
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!”
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 right now. Don’t see a consultation time that works for you? Feel free to reach out, and we can explore alternate options.
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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