The baggage you're carrying isn't just weighing you down, it's stealing your future.
Tossing Out Old Baggage
Dealing with unhelpful beliefs and behaviours, so they no longer run your life and hold back your potential
A Science-Backed Workshop to Release the Baggage Keeping You Stuck
A global online workshop for women
We all carry hidden baggage
It runs the show—shaping our
- reactions,
- choices,
- relationships, and
- confidence.
We think we’re in control, but the old wounds, protective patterns, and emotional triggers that live beneath our awareness, show up as
- self-sabotage,
- repeated relationship cycles,
- unexplained reactions, and that
- persistent feeling of being stuck—no matter how hard you try.
Sound familiar?
You're smart and capable, but have nothing to show for it
You know that you are intelligent and highly capable, but yet success isn't yours. To make matters worse, you've read books, listened to the experts and tried and failed at many ventures. Time is slowly running out!
You put everyone else's needs above your own
Then you become resentful because nobody even notices or cares, and nobody bothers to do the same for you. You are last on your list and last on theirs
You have often been a doormat in relationships
Your worth is derived solely from being subservient and useful, and it diminishes the moment you can no longer provide anything. You find out the hard way you are no longer valuable and realise how they really feel.
You shrink yourself to make others feel better about themselves
You are so kind, caring and considerate that you don't want others to feel bad about anything negative they may have, so you purposely put yourself down to be on the same level. Soon after it so happens that the favour isn't returned.
Less capable and talented people seem to surpass you
Once they were behind you, maybe less qualified, experienced, intelligent or perhaps younger, then out of nowhere they are getting promoted, starting a business and achieving success that you only dream of.
You trust the opinion of others more than you own
You find it hard to make your own decisions and rely on your own judgement, so you can't move forward unless you've asked others for their thoughts and opinions, only then is it reliable, correct and the right thing to do.
You 're always saying sorry for everthing and with no good reason
You feel like you need to apologise to the world for just existing. If someone is standing in your way, you'll say sorry just so you can move past - that's how self deprecating it's it's become.
What's the impact?
WASTED TIME
Years slipping away and time running out
LOST OPPORTUNITIES
Fear of putting yourself out there and taking risks
UNREALISED POTENTIAL
Self-sabotage and lack of self-belief that limit action
UNSATISFYING RELATIONSHIPS
Tolerating people and situations because you’re afraid of change
About the Workshop
‘Tossing Out Old Baggage’ is specifically designed to take you through a step-by-step journey
To not only identify and addresses the baggage, but to process and integrate all aspects of unconscious operations. In addition you will develop new ways of operating and receive all the tools and protocols necessary to sustain ongoing maintenance.
This workshop combines neuroscience, somatic psychology, attachment theory, cognitive behavioural approaches and many other evidenced based models, theories and frameworks, incorporated into into a clear, step-by-step process that creates real change.
You’ll learn to:
- Recognize the hidden patterns running your life on autopilot
- Understand why your mind created these protective strategies (and stop judging yourself for them)
- Safely release emotions your body has been storing for years
- Update outdated beliefs so your brain stops replaying the past
- Build new patterns that actually align with who you want to be
- Maintain your progress so old habits don’t creep back in
SCIENCE-BACKED
Every technique is grounded in evidence-based models. You’ll understand the neuroscience of why you do what you do—and how to change it.
RELEVANT
No abstract theory. We target the specific areas where patterns show up daily: your relationships, your work performance, your self-talk, your decision-making under stress, and how you handle conflict or criticism.
PRACTICAL
Tools you can use immediately. Simple techniques for calming your nervous system before a difficult conversation. A framework for catching yourself mid-pattern and choosing differently. Daily practices that take 5 minutes but create lasting change.
Contents
Session 1: Unpacking the Baggage: Identifying the contents of the bag!
Session 2: Making Sense of the Contents: Where does it come from?
Session 3: Dealing with the Contents: Addressing my unfinished business!
Session 4: Reconciling and letting go: Updating and releasing the load!
Session 5: Writing Your Future Script: Developing new operating models!
Session 6: Making It Stick: Anchoring and reinforcing for futureproofing!
You can’t resolve what you can’t see!
This session is about discovery.
Here we begin to recognise the emotional patterns and reactions that have been running your life on autopilot.
You’ll learn to spot your triggers, understand why certain situations make you overreact, and notice the subtle ways your body and mind signal unresolved emotions.
By bringing these hidden patterns into the light, you create the foundation for real change.
Key Topics
- Emotional triggers and overreactions
- Repeating life patterns (relationships, work, self-sabotage)
- Inner dialogue and critical self-talk
- Avoidance and numbing behaviours
- Emotional suppression
- Unhelpful thoughts
- Somatic body-based signals
- Stress responses (fight, flight, freeze, fawn)
- Identity roles formed early (pleaser, achiever, invisible one)
Your mind created mechanisms for protection, not sabotage.
This session is about understanding.
Here you’ll discover that your emotional patterns aren’t character flaws—they’re protective strategies your mind created to keep you safe.
You’ll explore how childhood experiences, family dynamics, and early relationships shaped your beliefs and coping mechanisms.
Understanding the “why” behind your baggage transforms self-judgment into self-compassion.
Key Topics
- Emotional memory and implicit learning
- Childhood conditioning and learned beliefs
- Attachment styles and relational templates
- Survival strategies and protective adaptations
- Unmet emotional needs
- Family systems and role dynamics
- Shame formation and internalised criticism
- Power, control, and safety dynamics
- Developmental trauma vs single-event trauma
- Context vs character (what happened vs who you are
Emotions don’t disappear when ignored; they wait!
This session is about processing.
Here we start focus on completing the emotional experiences you’ve been carrying for years.
You’ll learn safe techniques to release stored emotions from your body and nervous system, understanding that feelings need to be felt and moved through, not just thought about.
By processing what was left unfinished, you create space for genuine healing.
Key Topics
- Emotional suppression and stored affect
- Nervous system regulation and capacity
- Window of tolerance
- Somatic processing and body awareness
- Emotional granularity (naming emotions precisely)
- Fear of emotions and emotional avoidance
- Grief, anger, sadness, fear completion
- Crying, shaking, and discharge responses
- Self-soothing vs self-bypassing
- Psychological safety and pacing
The brain needs updated meaning, to stop replaying the past.
This session is about integration.
Here you’ll rewrite the stories and meanings you’ve attached to past experiences, helping your brain understand that old threats no longer exist.
You’ll develop self-compassion, update outdated beliefs, and learn to differentiate between past responses and present reality.
Integration allows you to remember the past without being controlled by it.
Key Topics
- Meaning-making and narrative reconstruction
- Cognitive reappraisal vs intellectualisation
- Belief updating and schema change
- Self-compassion and self-trust
- Differentiating past from present
- Memory reconsolidation
- Identity redefinition
- Adult self leadership
- Forgiveness (self-focused, not excusing harm)
- Emotional neutrality vs emotional suppression
Old patterns weaken when they are no longer reinforced!
This session is about re-patterning.
Here you’ll begin to actively create new behavioural patterns that align with who you want to be.
You’ll practice setting boundaries, making different choices under pressure, and building new neural pathways through consistent values-aligned action.
Real change happens when you stop reinforcing old patterns and deliberately practice new ones.
Key Topics
- Pattern interruption
- Boundary setting and enforcement
- Assertive communication
- Choice under pressure
- Exposure and response prevention (adapted for emotional patterns)
- Values-aligned action
- Rebuilding trust in self
- Emotional resilience in real-time
- Feedback loops and reflection
Maintenance prevents relapse into old coping strategies.
The final session is about maintenance.
Here you’ll learn tools and techniques and design your own blueprint to equip you with daily practices to sustain your progress over the long term.
You’ll develop emotional hygiene routines, learn to spot early warning signs of old patterns creeping back, and create sustainable strategies that fit your lifestyle.
Lasting change requires ongoing practice, not just a one-time fix.
Key Topics
- Emotional hygiene practices
- Stress management and recovery cycles
- Nervous system flexibility
- Relapse prevention and pattern awareness
- Early warning signs and micro-interventions
- Daily emotional check-ins
- Sustainable coping strategies
- Self-regulation vs self-control
- Integration into lifestyle and routines
- Growth plateaus and recalibration
This workshop is perfect for you if:
✓ You’re tired of understanding your problems intellectually but still feeling stuck emotionally
✓ You want science-backed methods, not trendy quick-fixes or unproven techniques
✓ You’re ready to do deeper work than just managing symptoms
✓ You keep having the same conflicts in different relationships
✓ You struggle with anxiety, overthinking, or feeling emotionally overwhelmed
✓ You people-please, self-sabotage, or avoid conflict—then resent yourself for it
✓ You want practical tools you can actually use when you’re triggered, not just when you’re calm
✓ You’re done with band-aid solutions and ready for lasting change
This workshop is NOT right for you if:
✗ You’re looking for a magic solution that requires no effort or discomfort
✗ You want someone to fix you rather than learning to work with yourself
✗ You’re currently in mental health crisis (please seek immediate professional support)
✗ You prefer surface-level tips over deep pattern work
✗ You’re not willing to practice new behaviours outside the workshop
Here are a few of the models, theories and science used:
This workshop integrates evidence-based approaches proven to create lasting change:
NEUROSCIENCE:
Understanding how your brain creates and maintains patterns through neural pathways, and how to rewire them through neuroplasticity.
POLYVAGAL THEORY:
Working with your nervous system’s stress responses (fight, flight, freeze, fawn) to build regulation capacity.
ATTACHEMENT THEORY:
Recognising how early relationships created templates that still influence your connections today.
SOMATIC PSYCHOLOGY
Processing emotions stored in the body, not just talked about in the mind.
COGNITIVE BEHAVIOUR FRAMEWORK
Identifying and updating thoughts, beliefs, and behavioural patterns that maintain old cycles.
MEMORY RECONSOLIDATION:
Updating emotional memories so past experiences stop triggering present reactions.
EMOTION – FOCUSED APPROACHES:
Learning emotional granularity and healthy emotional processing instead of suppression or overwhelm.
What's Included?
1. Personal Digital Workspace
Your personal repository of workshop content assets
2. Printable Couseworkbook
Topic notes, relevant theories research and information
3. Worksheets and Checklists
Topic specific curated exercises, activities and checklists
4. PDF Slide Decks
PDF slide decks for each session, incl. all topics
5. Video Lessons
A selection of short video's to expand on particular topics
6. Supplemental Resources
A selection of books, videos, articles, sites, apps, podcasts etc.
7. Digital Toolkit
A selection of books, videos, articles, sites, apps, podcasts etc.
8. Private Group Channel
A dedicated space for you to message and chat with your group
Delivery Information
Online
This workshop will be delivered online via Google Meet
Access: You will receive access to the Google Meet, meeting links, directly after you have made payment. The links will be sent directly to your email address.
Structure
Only 6 spots available per workshop!
- This workshop will be delivered online over 6 individual sessions,
- Each session will be 2 hours each in length.
- A session will be delivered over 6 consecutive weeks.
Dates
Next workshop launches March 2026
Session Options:
- Tuesday group
- Wednesday group
- Thursday am group
You can select which day of the week you prefer. Once your selection is confirmed, your place is secured in the particular day group. Unfortunately, you will not be able to swop, as the privacy and group dynamics depend on consistency and trust.
Times
All sessions, regardless of the selected day will have the same starting and ending times, as follows:
- Tuesday: 09:30am – 11:30am
- Wednesday: 09:30am – 11:30am
- Thursday: 09:30am – 11:30am
Investment
£159 per person (VAT exempt)
This fee covers all workshop sessions, pre-work and homework
Requirements
Personal Commitments
- To be compassionate and understanding towards the feelings and experiences shared by your fellow participants
- That you keep private and confidential what has been shared and discussed
- That you commit to attending all sessions so as to maintain the integrity and cohesion of the group
Technical Requirements
- Access to a reliable computer
- Stable wi-fi connection to support video conferencing.
***Special Notice: Non-attendance of a session/s, will unfortunately result in them being forfeited. However, you are welcome to request an 1-1 individual session, at a mutually agreed date/time at an additional cost.
FAQ's
Common questions answered
Q: How is this different from therapy? This is an educational workshop, not therapy. It teaches you the science behind emotional patterns and gives you practical tools to work with them. It’s an excellent complement to therapy, but not a substitute—especially if you’re dealing with severe mental health issues or trauma.
Q: What if I don’t have time for another commitment? Can you afford to put this off any longer? The workshop is designed for real life. Once complete the daily practices take 5-10 minutes. The techniques work in moments of stress, not just during dedicated “healing time.” You’ll learn to integrate this into your existing life, not add hours to your schedule.
Q: I’ve tried everything. Why would this be different? Most approaches address symptoms (anxiety, self-sabotage) without addressing the underlying patterns creating them. This workshop targets the source—teaching you to work with your nervous system, update stored emotional memories, and build new behavioural patterns at the neural level.
Q: What if my patterns are from trauma? The workshop is designed with trauma-informed principles, including pacing, safety, and nervous system regulation. However, if you have complex PTSD or severe trauma, this should complement work with a trauma-specialised therapist, not replace it.
Q: Do I need to share personal details with a group? You’ll do personal reflection work, but you control what you share. The focus is on learning the frameworks and techniques.
Q: What if I get triggered or overwhelmed? You’ll learn nervous system regulation techniques in Session 1 specifically so you can work with emotions safely. We teach you to work within your window of tolerance, not push beyond it unsafely.
Q: How long until I see results? Many people notice shifts immediately—catching themselves mid-pattern, using regulation techniques in real-time. Deeper pattern change happens over weeks and months of consistent practice. This isn’t a quick fix; it’s a sustainable approach to lasting change.
Q: What format is the workshop? This workshop is a group workshop, for women, delivered online via Google Meet.
Disclaimer
The information shared in this workshop is for educational and personal development purposes only. It’s not therapy, counselling, or a substitute for professional mental-health or medical support. Nothing in the session should be taken as a diagnosis, treatment, or personalised therapeutic advice.
Participants are responsible for their own decisions, actions, and wellbeing. If you’re dealing with significant emotional distress, mental-health challenges, or medical concerns, please reach out to a qualified professional for appropriate support.
VPD Training
Boutique Personal Development Training Provider
Greateness Isn't Born. It's Built!
London, England
info@vpdtraining.com
Monday - Friday (Excl. Public Holidays)
09:00 - 17:00 GMT