Rooted Again™ - A Coaching Program Built on The R.O.O.T.S. Method™
Intensive, Structured, Serious, Results-focused.
For Adults Recovering from Emotional & Psychological Abuse, Betrayal Trauma & Relational Wounds
ROOTS: Relational Orientation & Overcoming Trauma through Somatic Healing
You Survived the Relationship. Now It’s Time to Rebuild Yourself.
Relational trauma can leave you disconnected from yourself, emotionally exhausted, anxious, confused, hypervigilant, and questioning your reality.
You may know the relationship was unhealthy, but still feel attached to it.
You may understand what happened intellectually, while your body still reacts as though it’s happening now.
The R.O.O.T.S. Method™ Coaching Program was created to bridge that gap.
This is not generic mental health coaching. It is a structured, body-first recovery pathway designed to help you:
regulate your nervous system
process relational wounds safely
rebuild your identity and confidence
reconnect with your intuition
learn how to recognize safety in relationships again
The R.O.O.T.S. Method™ Framework
R
Regulate
Calm the nervous system before anything else begins
O
Orient
Understand the relational wound and what it cost you
O
Open
Process the emotional and body-held pain safely
T
Transform
Rebuild your identity, values, and sense of self
S
Secure
Build safety and trust in your relationships again
A Clear Path to Healing
THE R.O.O.T.S. METHOD™ PROGRAM is built to meet you where you are , whether you're just starting to explore healing or you're ready to do deeper work around nervous system regulation, boundaries, and emotional repair.
We offer online individual and group coaching options to support different learning styles, budgets, and healing needs.
Hi, I'm Shikha
I’ll be your facilitator and coach as you move toward recovery In addition to my work as a coach, I’m also a psychotherapist in Canada specializing in somatic therapy, narcissistic abuse recovery, trauma within relationships, attachment wounds and couples counselling.
The R.O.O.T.S. METHOD™ was designed after years of practice and seeing clients navigate their recovery process after a trauma in their close relationships. It incorporates aspects of IFS therapy, Somatic Experiencing, Gottman and RLT method for couples counselling, attachment theory, and DBT skills.
Through years of training in attachment, trauma, and nervous system regulation, I’ve come to understand we can heal and move forward. Trauma does not have to keep defining us. The R.O.O.T.S. METHOD™ incorporates all that is needed for recovery.
You've Been Carrying This Long Enough
Maybe you wake up most mornings already tired, not from sleep, but from the weight of everything you haven't said, haven't processed, haven't let yourself feel yet.
Maybe you've gotten really good at functioning. Showing up to work. Being present for your kids, your partner, your friends. Keeping it together from the outside while something quieter is happening inside.
A persistent ache you can't quite name. Old wounds that flare up in new relationships. Patterns you recognize but can't seem to break. An anxiety that hums just beneath the surface of every ordinary day.
What Brings People to Rooted Again™
The relationship that won't leave your body. Even years later, the anxiety, the hypervigilance, the way you flinch, it's still there.
The childhood you've intellectually processed. But that still shows up in how you love, how you fight, how you disappear when things get hard.
Anxiety that looks like perfectionism from the outside. And feels like drowning from the inside.
The slow erosion of self. That happens after years in a relationship that made you question your own reality.
Grief that doesn't follow a timeline. For a person, a life you thought you'd have, a version of yourself you lost along the way.
Burnout that's gone past tired. Into something that feels like disappearing.
PHASE 3. SESSION 7-9
Rebuild
The shift begins to feel real. The question becomes: who are you, outside of what happened to you? This phase is about reclaiming the answer.
Core beliefs inventory & restructuring
Values excavation & the Returning Self
Boundaries from the inside out
What Is The R.O.O.T.S. Method™?
8-Weeks Group Coaching Program
WEEK 2. STABILIZE
The Nervous System & Why You Feel This Way
Psychoeducation on trauma, narcissistic abuse, trauma bonding, and the body's response. This session answers the question almost every member carries: why can't I just get over it?
WEEK 7. REBUILD
Returning to Yourself
Values excavation: who were you before the relationship? What do you want, love, stand for? Members share fragments of their returning selves with the group. This session often feels like a turning point — something begins to lift.
WEEK 3. PROCESS
Witnessing the Wound
Members share their experiences at whatever depth feels right. The facilitator holds the space. The group witnesses without advice, without comparison, without hierarchy. Being truly heard is its own form of healing.
WEEK 4. PROCESS
Grief, Loss & the Self That Was Eroded
We grieve together, the relationships that weren't what we believed, the selves that were slowly given away. Realizing others carry the same losses makes the sadness feel less like failure and more like truth.
WEEK 9. INTEGRATE
Integration, Manifesto & Closing Circle
Each member creates their personal Healing Manifesto and shares it with the group. A closing circle: what you arrived with, what you're leaving with, and what you carry forward. The group ends;the healing continues.
PHASE 4. SESSION 10-12
Integrate
Take everything inward and bring it into your life. Practice safe relating, recognize red flags early, and build a life that actually feels like yours.
Recognizing red flags from the inside
Relational accountability & patterns
Your personal Healing Manifesto
PHASE 1. SESSION 1-3
Stabilize
Before anything can be processed, your nervous system needs to feel safe enough to go there. This phase gives you permission to slow down.
Welcome, your story & nervous system basics
Body as compass, somatic awareness & grounding
Understanding the wound, trauma bonding & attachment
WEEK 8. INTEGRATE
Boundaries, Red Flags & Trusting Yourself Again
Somatic boundary work and red-flag recognition, finding the body signal that says something is wrong before the mind talks you out of it. We practice together: naming, holding, and communicating a boundary.
WEEK 1. STABILIZE
Welcome, Ground Rules & Your Story
The group meets for the first time. We establish the container — confidentiality, consent, and the culture of this space. Each member shares briefly what brought them here. The nervous system begins to recognize it is not alone.
WEEK 6. REBUILD
The Beliefs We Inherited
Each member identifies their core trauma-based beliefs — the inner voice that says you are too much, not enough, or to blame. We challenge them together. Hearing others question the same beliefs makes your own easier to release.
12-Weeks 1:1 Coaching Program
PHASE 2. SESSION 4-6
Process
We go toward the story carefully, at your body's pace. Not to relive it — but to finally have it witnessed, named, and honored for what it was.
Telling the story — body-paced, not re-lived
Naming the betrayals — every layer
Grief & the self you lost
IS THIS RIGHT FOR ME?
Who This Program Is For:
This program is designed for adults who are:
recovering from narcissistic, psychologically or emotionally abusive relationships
navigating betrayal trauma or painful relationship endings
struggling with people-pleasing, self-doubt, anxiety, or identity confusion
emotionally exhausted from over-functioning in relationships
ready for structured healing support and personal growth
Who This Program Is Not For:
This coaching program is not appropriate for individuals currently experiencing:
active suicidality or self-harm
severe mental health crises requiring clinical treatment
ongoing physical danger or coercive control
active psychosis or severe dissociation
primary substance dependence
If you are unsure whether coaching is the right fit, we can help guide you during your consultation.
CHOOSE YOUR PATH
Two Ways to Begin
Both programs follow the full R.O.O.T.S. arc. The difference is format, pacing, and the kind of support that feels right for where you are.
Group · 6 People Max
8-Week Group Coaching
Heal alongside others who truly understand.
$1000USD · Full Program
$125 per session · 8 sessions total
✔ 8 weekly group sessions— 90 minutes each
✔ Maximum 6 participants— intentionally intimate
✔ Facilitated by a R.O.O.T.S.-trained coach
✔ Secure video platform— from anywhere in the world
✔ Between-session practices— shared with the group
✔ Community— the healing power of being truly witnessed by others
Next cohort forming now— limited spots available
Private · 1-on-1. Your story. Your pace. Entirely yours.
12-Week Private Coaching
Your story. Your pace. Entirely yours.
$2,400 USD · Full Program
$200 per session · 12 sessions total
✔ All 12 sessions booked upfront— so you begin with full commitment and momentum, not uncertainty
✔ Once a week for 12 consecutive weeks— weekly consistency is intentional: it keeps your nervous system in an active healing rhythm without overwhelming it between sessions
✔ 60 minutes per session— private, focused, entirely yours
✔ Fully personalized— every session built around your specific story and needs
✔ Digital R.O.O.T.S. Workbook— your own online copy to use throughout the program and keep forever
✔ Secure video sessions— from anywhere in the world.
✔ Between-session practices— somatic exercises and reflection prompts tied to each phase
✔ Your Healing Manifesto— a personal document of who you are now
L.L.
“I appreciated how each session I was getting something out of it. The facilitators encouraged growth and change. ”
J.S
“I wanted to thank you so much. I was nervous at first to join, but I really felt seen by the you and the group.”
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Rooted Again™ is a coaching program, not clinical therapy. It does not diagnose or treat mental health conditions. It is a structured, evidence-informed recovery pathway for adults who are psychologically stable and ready for focused healing work. If you need clinical support, we can connect you with one of our registered therapists.
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As a coaching program, Rooted Again™ is not covered by extended health benefits. If you need insurance-covered support, we can connect you with a registered therapists based in Canada to offer therapy sessions that may be covered depending on your plan.
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Private coaching is fully personalized to your story, each session is built around you. Sessions are held once a week for 12 consecutive weeks, and all 12 are booked upfront. This structure is intentional: weekly consistency keeps your nervous system in an active healing rhythm, ensuring each session builds meaningfully on the last.
Group coaching follows the same R.O.O.T.S. arc over 8 consecutive weeks in a small, intimate group of up to 6 people. Many clients find profound healing in knowing they're not alone. Both formats include the full four-phase journey and the digital R.O.O.T.S. Workbook.
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Yes, and for some clients, doing both simultaneously can be deeply beneficial. We recommend letting both your therapist and your coach know so the work can complement rather than overlap. If you would like, we can connect with your therapists to ensure healing is not done in isolation.
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Yes, payment plans are available for the 12-week private coaching program. Please mention this when you book your free consultation and we'll work something out.
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All Rooted Again™ sessions are held online via secure video, from anywhere worldwide. All you need is a private space, a device with a camera, and a reliable internet connection.
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We deeply believe that everyone deserves access to healing — and we also believe that the commitment you make to this program, including the financial one, is part of the process. At this time, Rooted Again™ does not offer sliding scale pricing or discounts. What we do offer is a payment plan for the 12-week private coaching program, which allows you to spread the investment over the duration of the program rather than paying in full upfront. If cost is a barrier, please reach out — we will always do our best to find a path forward with you. We never want money to be the reason healing doesn't begin.
Book an Appointment
Booking your appointment is simple, and our team is ready to provide the attention, care, and expertise you deserve. Let’s get started—pick a time that works for you.