Rooted Again™ - A Coaching Program Built on The R.O.O.T.S. Method™
Intensive, Structured, Serious, Results-focused.
For adult who have experienced betrayal, difficult relationships, attachment-related patterns or relational loss and are ready to stop living from the past and start making intentional choices for their future.
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.
Maybe you've already done some of the deeper work, in therapy, on your own, through time. You understand what happened. But understanding it hasn't been enough to change how you show up in your next relationship, set a boundary without guilt, or catch a red flag before you're three months in.
ROOTED AGAIN is a structured coaching experience for people who are ready to stop repeating old relational patterns and begin moving forward with greater clarity, confidence and self-trust.
The R.O.O.T.S. Method™ Coaching Program was created to bridge that gap - between insight and practice
This is not generic mental health coaching. It is a structured, body-first recovery pathway designed to help you:
regulate your nervous system
recognize your own relational patterns
rebuild your identity, values, 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
Hi, I'm Shikha
I’ll be your facilitator and coach as you move toward recovery and begin building a life that feels more grounded, connected, and fully your own. Alongside my work as a coach, I’m also a Registered Psychotherapist in Canada, specializing in somatic therapy, narcissistic and psychological abuse, relational trauma, attachment wounds, and couples counselling.
How the R.O.O.T.S. Method™ Came to Be
The R.O.O.T.S. Method™ grew out of years of clinical practice and a question I repeatedly heard from people recovering from painful relationships: “I understand what happened to me. So why do I still feel stuck in it?”
Many had read the books, understood trauma bonding, attachment, nervous system regulation and even spent years in therapy. Yet they still struggled to set boundaries, trust themselves, stop over-apologizing, or feel safe in relationships.
That gap between understanding and actually experiencing change became the foundation for R.O.O.T.S.
Through years of training and clinical work in trauma, attachment, somatic approaches, and relationships, I came to see that insight alone isn't always enough. Relational trauma can shape the nervous system, our emotional responses, our beliefs, and the ways we experience connection.
I wanted a framework that brought these pieces together in a clear, intentional sequence
The method draws from approaches including Internal Family Systems, Somatic Experiencing, attachment theory, the Gottman Method, Relational Life Therapy, and DBT skills. It isn't any one of these approaches; it is a framework built from the principles I have found most meaningful in supporting relational recovery.
At its heart, R.O.O.T.S. is about moving from knowing your story to living differently because of it, developing greater self-trust, emotional capacity, boundaries, and healthier ways of relating.
Rooted Again™ is the program built on the R.O.O.T.S. Method™. It was created for those who are ready to move beyond understanding what happened and begin building what comes next.
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.
Email us to schedule your free 30 minute consultation. We'll find a time that works and go from there.
What Is The R.O.O.T.S. Method™?
OPTION 1: 12-Weeks 1:1 Coaching Program
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
Recognizing your activation patterns
PHASE 2. SESSION 4-6
Understand
Map the patterns that show up for you now, across relationships and contexts
Your relational pattern inventory
What you want different, going forward
Identifying your non-negotiables
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
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
Email us to schedule your free 30 minute consultation. We'll find a time that works and go from there.
OPTION 2: 8-Weeks Group Coaching Program
WEEK 1. STABILIZE
Welcome, Ground Rules & Your Story
The group meets for the first time. We establish the container of 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 2. STABILIZE
The Nervous System & Why You Feel This Way
Psychoeducation on trauma, narcissistic, psychological 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 3. UNDERSTAND
Recognizing Your Patterns
Members map the relational patterns that show up for them now. The group listens without advice, comparison, or hierarchy , just recognition.
WEEK 4. UNDERSTAND
What You Want Different
We name, together, what each person wants to build going forward. Hearing others name similar goals makes your own feel more possible.
WEEK 5. 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.
WEEK 6. 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 7. 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 8. 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.
Email us to schedule your free 30 minute consultation. We'll find a time that works and go from there.
— IS THIS RIGHT FOR ME?
This is a good fit for you if…
You've already had space (in therapy or otherwise) to process what happened, and you're ready to focus on what's next
You're exhausted from being the one who always initiates repair
You notice patterns repeating and want practical tools to interrupt them
You're ready to look at the patterns underneath the surface, not just get better scripts for arguments
You are ready for structured healing support and personal growth
You want to practice boundaries and communication, not just talk about them
Examples, but not limited to:
Insecure or fearful-avoidant partners who use emotional manipulation without narcissistic traits
Codependent relationships where control and emotional abuse are present on both sides
Borderline personality dynamics - intense emotional abuse without narcissism
Anger/rage-driven partners who are abusive but not narcissistic
Anxious attachment gone toxic - excessive jealousy, emotional punishment, isolation tactics
Cultural or family-system abuse - controlling relationships rooted in cultural dynamics
Trauma-bonded relationships where both partners are wounded and abusive patterns emerge mutually
This may not be the right fit if…
You're looking for quick communication "tips and tricks" rather than working with what's underneath the pattern
You're not willing to look at your own part in the dynamic, only your partner's
You want someone to fix your relationship for you, rather than build your own capacity for connection and repair
You're not able to commit to consistent weekly sessions for the full container
This coaching program is NOT appropriate for individuals currently experiencing:
Who are in severe narcissistic relationships (we have a separate program for narcissism)
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
This work isn't about scripting the perfect conversation. It's about building the actual skills to set a boundary, spot a red flag, and trust yourself, so the next relationship looks different because you do. If you're unsure whether this coaching is the right fit, we'll help you figure that out on your discovery call.
How the R.O.O.T.S. Method Actually Gets You There
Naming what you're carrying isn't enough on its own, you already know that. Here's how each piece of the method closes the specific gaps most people get stuck in:
The relationship that won't leave your body → Phase 1 gives you a real nervous system regulation practice, not just an explanation of why you feel this way.
Patterns you recognize but can't seem to break → Phases 2 and 3 trace the pattern to its root and rebuild the belief underneath it, so it loses its grip instead of just being labeled.
Setting a boundary without guilt → Boundary work happens experientially in Phase 3, finding your No in your body before it reaches your words, not being told to "just set boundaries."
Catching a red flag before you're three months in → Phase 4 builds an actual somatic red-flag recognition system, a felt-sense skill practiced in session, not a mental checklist you'll forget under stress.
Being the one who always initiates repair → Phase 4's relational accountability work shifts you from over-functioning by default to recognizing the pattern and choosing differently.
Most people leave a toxic relationship with the story figured out but the pattern still running. This program exists for the gap between "I understand what happened" and "I actually show up differently."
— 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 CLIENTS MAX
8-Week Group Coaching
Heal alongside others who truly understand.
Pricing shared on your discovery call
✔ 8 weekly group sessions - 90 minutes each
✔ Maximum 6 participants - intentionally intimate
✔ Digital R.O.O.T.S. Workbook - your own online copy to use throughout the program and keep forever
✔ Between session accountability- check in between sessions
✔ 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:
Day & Date: Every Tuesday, starting January 12th, 2027
Time: 6:00 pm to 7:30 pm EST
PAX: 4 participants minimum.
LIMITED SPOTS . FILLING FAST
PRIVATE · 1-ON-1.
12-Week Private Coaching
Your pace. Your plan. Entirely yours.
Pricing shared on your discovery call
✔ 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.
✔ Personalized between session practices and check ins - somatic exercises and reflection prompts tied to each phase
✔ Your Healing Manifesto - a personal document of who you are now
Accepting New Clients.
LIMITED SPOTS. NOW AVAILABLE
R.O.O.T.E.D Again™ is a significant investment of time, energy, and money. It's designed for people ready to commit to 12 consecutive weeks (or 8 consecutive weeks). Payment plans are available. If you're unsure, the free call is the place to ask.
-
Both are valuable, they just do different work, and many of our clients use both.
Therapy is open-ended and diagnosis-informed. It's the right space for processing complex trauma, treating mental health conditions, working through active crisis, or exploring the deeper "why" behind your experiences at whatever pace that requires. If you haven't yet had space to process what happened, or you're currently in crisis, therapy should come first, this program is not a substitute for it.
Rooted Again™ coaching is structured, time-limited, and practice-focused. It's built for people who've already done some of that processing work - in therapy or otherwise - and understand what happened, but find that understanding hasn't been enough to change how they actually show up: setting a boundary without guilt, catching a red flag early, or trusting themselves again.
Coaching doesn't diagnose or treat mental illness. It uses psychoeducation, somatic practice, and structured exercises to close the gap between insight and behavior.
A simple way to decide:
If you're still in the middle of processing what happened, or experiencing a mental health crisis, active suicidality, or ongoing danger, start with therapy. We're happy to help connect you with a registered therapist.
If you already understand your story and are ready for structured, hands-on practice to change your patterns — Rooted Again™ may be the right next step.
If you're not sure, that's exactly what the free 30-minute discovery call is for. We'll help you figure out which is the better fit, and if it's therapy, we'll point you in the right direction.
Many clients do both at the same time, with their therapist and coach aware of each other, so the work complements rather than overlaps.
-
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.
-
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.
-
Yes. Some of our clients, are currently doing both simultaneously, which is proving to 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.
-
Yes, payment plans are available for coaching program.
Please let us know in your consultation call are we can help tailor a payment plan fit for you.
-
All Rooted Again™ sessions are held online via secure video format, so you can access from anywhere worldwide.
All you need is a private space, a device with a camera, and a reliable internet connection.
-
We deeply believe that everyone deserves access to trauma coaching, 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™ offers a payment plan, 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 consider the group program, it is specifically designed to make it this coaching program more accessible.
Reach out, we will always do our best to find a path forward with you. Remember! The cost of staying stuck is way higher than the one you pay for learning how to move forward in a healed and improved way.
J.H.
“The ROOTS Method have been life and relationship changing for me”
R.E.
“I love how practical and structured it is. Got what I need in 12 sessions”
Book A 30 mins Consult Call
We recommend scheduling a Free 30 Mins Discovery call. The call will allow us to determine if we are a good fit for working together and if the program will benefit you.