Small Step Sundays
Sunday Scaries–focused group therapy space for teachers, where instead of going big and pushing harder, you slow down, take smaller steps, and create more breathing room before the week begins.
What if Sundays weren’t about bracing for impact, but about finding your footing again?
You’ve tried the planners. You’ve color-coded the week. You’ve told yourself, If I can just get ahead, maybe I’ll feel better.
But by Sunday afternoon, the weight creeps back in—the meetings, the grading, the emotional load you’ll carry before lunch on Monday. The mental loop starts: Did I do enough? Am I ready? Can I keep this pace?
This group isn’t about squeezing more out of you. It’s about loosening the grip of the dread and perfectionism that run you ragged. It’s about creating room to breathe, even when Monday’s still coming. It’s about remembering your worth has nothing to do with how many boxes you check.
Because your energy matters. Your peace matters. And you matter, even when the list is unfinished.
Online Group Therapy for Teachers Who Dread the Week Before It Even Starts
Small Steps Sundays
By Sunday afternoon, the weekend has slipped through your fingers. You’ve prepped lessons, half-folded laundry, maybe even answered a few emails… and yet, the weight is still there. It’s not just about Monday’s to-do list. It’s the knowing that you’re about to spend another week pouring out energy you don’t have, making decisions from the moment you wake up, and carrying the invisible emotional labor no one else notices.
Your brain doesn’t just spin on Sundays, it spins all week. But by late Sunday, the dread sharpens: Here we go again. The weekend “rest” you tried to have feels erased before it even lands.
That’s where Small Steps Sundays comes in.
Instead of revving yourself up to power through another week, we slow down. We take the pressure off “fixing” everything at once and focus on what your nervous system actually needs to get through, and grow through, what’s ahead. We trade in all-or-nothing pushes for bite-sized shifts that stack over time.
This group is your place to:
Drop the mask and be honest about what’s heavy without fear of judgment.
Work with your “always on” mind instead of trying to shut it down.
Interrupt burnout loops before they pull you under.
Practice boundaries without guilt, even in a culture that asks for endless giving from teachers.
Trust your own yes and no, instead of second-guessing every decision.
Grounded in Acceptance and Commitment Therapy (ACT), we’ll focus less on erasing your thoughts and more on reshaping your relationship to them, so you can make space for rest, presence, and what matters most.
Because sometimes the bravest thing you can do on a Sunday is take a smaller step, and still believe it counts.
Want to Learn More About How Group Therapy Works?
Explore this blog post from Emily:
I Can Hold It Together at School—So Why Is Everything Else Falling Apart?
You’ve spent the weekend trying to recover, only to feel the weight of the week pressing in by Sunday night.
Join when you’re ready—this group has flexible, ongoing enrollment. Covered by most insurance plans.
Day & Time
Sundays:
4:00-5:30pm MST
5:00-6:30pm CDT
6:00-7:30pm EST
This Group Is for You If…
✔️By Sunday afternoon, you feel the weight of Monday settling in, even if you’ve been “productive” all weekend.
✔️Your mind stays in constant “go” mode, replaying, reworking, or bracing for what’s next, no matter how much you plan.
✔️You’re tired of powering through and want a space where you don’t have to pretend you’re fine.
✔️You’re craving steady support from people who get it—and a chance to take small, doable steps that make Monday feel lighter.
✔️ You want to learn how to step out of the overthinking → overwhelm → exhaustion cycle without adding another to-do.
What if Sundays didn’t feel like the start of another uphill climb?
Small step sundays:
If you spend your weekend trying to catch up on laundry, lesson plans, or just your own thoughts, only to feel dread creeping in by Sunday afternoon, you’re not broken. You’re carrying more than most people will ever see: the demands of your classroom, the invisible emotional labor, and a mind that never powers down.
You don’t need another “system” to squeeze more out of yourself. You need a space where the pressure eases, your brain can slow down, and you can remember what it’s like to feel steady in your own skin.
In this group, you’ll learn how to:
• Take action without relying on that last-minute burst of panic
• Interrupt the spirals before they hijack your day (or night)
• Let go of the belief that rest has to be earned
• Create rhythms that work with your mind instead of against it
Because you deserve a life that’s not just about getting through the week, but more so it’s about feeling like you again.
*Participant
“For the first time, I feel like someone really gets how my brain works. I can talk about things I used to shut down around, and that’s a huge shift for me.”
*Participant
“You make space for me to show up as a full person, not just a mess to fix. That means more than I can say.”
*Participant
“I’m grateful for how you balance softness with honesty. You don’t sugarcoat, but you don’t shame, and that helps me stay with the hard stuff.”
It’s not about trying harder. It’s about not having to run on empty to get through the week.
This group was built for the moments when:
You feel behind before the bell even rings.
You’re managing everything… except yourself.
You can’t remember the last time you rested without guilt.
You’re exhausted from giving so much and getting so little space to breathe.
You might find yourself saying:
“By Sunday afternoon, I’m already bracing for impact.”
“I’m so drained from the week that I don’t even enjoy my weekends anymore.”
“My brain won’t shut off, even when I’m off the clock.”
“I keep showing up for everyone else and ignoring myself.”
“I’m tired of living in survival mode, there’s no room for me in my own life.”
This doesn’t mean you’re failing. It just means it’s time to let yourself be supported.
In this group, we’ll gently explore how to:
• Notice when your mind is pulling you into overthinking and gently step back into the present.
• Respond to anxiety or dread in ways that move you toward what matters, not just away from discomfort.
• Loosen the grip of self-criticism so you can relate to yourself with more compassion.
• Stay connected to your values, even on the days when your energy or mood dips.
• Make choices that honor your capacity without needing to prove your worth through output.
*Participant
“Our sessions help me name what I’ve been carrying underneath the surface. I didn’t realize how much was there until I felt safe enough to explore it.”
*Participant
“This is the first time I’ve had a therapist help me recognize my patterns and believe I can choose something different. It’s empowering.”
*Participant
“I’m learning how to have my own back instead of just pushing through all the time. That’s new for me.”
When you give yourself the chance to be seen, really seen, without judgment or fixing, something shifts.
What's Possible Through Group Therapy
When your brain won’t stop rehearsing next week’s stress, you need more than pep talks and planning. You need a different way to meet your thoughts, your emotions, and yourself.
In this group, ACT (Acceptance and Commitment Therapy) gives you tools you can actually use in the middle of your day, not just in quiet moments you never get. Together, we’ll:
✔️Practice unhooking from the swirl of what-ifs, so your mind doesn’t run the whole show.
✔️Strengthen your self-trust so you can make decisions without looping back to second-guess them.
✔️Create space for rest and joy—even on the weeks that feel like too much—without the guilt that usually tags along.
✔️Learn how to stop chasing the “perfect mental state” and instead take small, steady steps toward what actually matters to you.
✔️Build the ability to ride out hard emotions without letting them dictate your choices.
Healing rarely happens in isolation—it happens in connection.
This isn’t about squeezing more out of yourself or finding a magic productivity fix. It’s about having a space where you can be fully real, without the pressure to perform, explain, or “have it all together.”
You’ve probably tried to hold it together on your own, late-night Googling, reading all the right books, telling yourself to “just push through.” But dread and overwhelm thrive in isolation, and no amount of grit can replace what’s missing: connection with people who truly get it.
This group gives you something the books and podcasts can’t—a room full of people who live the same reality and actually get it.
Why this group works:
✔️ ACT-grounded + trauma-aware: Learn skills to work with your thoughts and emotions—not against them.
✔️ Built for busy, sensitive minds: We shape the process around your brain’s natural rhythms.
✔️ Creative reflection woven in: Access clarity and release through more than just words.
✔️ Educator-only space: No need to translate your schedule, your stress, or why Sunday afternoons feel so heavy.
This is a low-pressure, high-empathy place to practice self-trust, boundaries, and rest, without guilt.
This is a low-pressure, high-empathy space to practice boundaries, self-trust, and rest, without guilt.
*Participant
“The metaphors you use stay with me. I caught myself reacting differently this week, and it felt like real progress.”
*Participant
“I actually used what we talked about in real life, and I didn’t spiral. I didn’t think that was possible for me before.”
*Participant
“I wasn’t sure I’d ever be able to slow down my thoughts, but the grounding exercise made it feel possible.”
“You reflect things back in a way that helps me see through the chaos. I leave feeling capable, not broken.”
*Participant
What You’ll Walk Away With
By the end of this group, you’ll notice real, tangible shifts, both in how you move through your week and how you treat yourself along the way:
✨ Less tension, more breathing room – You’ll recognize when your body starts bracing for the week ahead and know exactly how to slow it down.
✨ Confidence in saying “no” or “not now” – You’ll practice setting limits without spiraling into guilt or overexplaining.
✨ A softer inner voice – You’ll catch self-criticism sooner and know how to respond with self-respect instead of self-punishment.
✨ Sundays that don’t steal your joy – Instead of feeling dread by Sunday afternoon, you’ll have rituals and mindsets that help you step into Monday with steadiness.
✨ Connection that sustains you – You’ll leave each session with the reminder that you’re not the only one carrying this weight and that it’s lighter when it’s shared.
This isn’t about learning a dozen new strategies you’ll forget by next week. It’s about weaving a few deeply supportive practices into your life until they feel like second nature so you can face the week as yourself, not just as “the teacher who keeps it all together.”
📅 Weekly Support, Your Way
75-minute telehealth sessions via Simple Practice with rolling enrollment.
📓 Optional Between-Session Support
Use of The Red Door ACT Toolbox + Therapy Companion Journal.
🧠 Real Tools, Real Growth
ACT-based tools and practical exercises to support change between sessions
🧾 Insurance-Friendly
Most plans cover the group. We’ll help verify during your consult.
👥 Intimate, Safe Community
7 people max—so you feel known, not lost in the crowd.
🔒 Private & Secure
Sessions are hosted on HIPAA-compliant Simple Practice with a private link each week
Group therapy and individual therapy serve different but equally important purposes. One is not better than the other, they simply meet different needs.
➕ Individual therapy offers space to focus deeply on your story, your past, and your inner world. You get undivided attention, personalized support, and the freedom to process at your own pace.
➕ Group therapy, on the other hand, brings healing through connection. It gives you a front-row seat to the experience of others—and that can shift something inside. You realize you’re not the only one thinking the way you do. You practice sharing vulnerably and receiving support in real time. You witness what courage looks like in someone else, and begin to embody it yourself.
Many people find that group therapy enriches the work they’re doing individually, giving them more real-life moments to apply their insights, tools, and awareness. You get to move from learning to living.
If you already have a therapist, a group can be a powerful complement. If you’re not in individual therapy, that’s okay too. This space can still be deeply transformative on its own.
Want to Learn More About How Group Therapy Works?
Explore this blog post from Emily: You Don’t Have to Hold It All Alone: Why Group Support Might Be Exactly What You Need
Want to explore the emotional experience behind it all?
Read this blog post from Emily: Exploring the Emotional Side of ADHD: It’s Not Just About Focus
Why Group Therapy?
What to Expect in Group
Every group session lasts 75 minutes and is intentionally structured to offer both safety and flexibility. Here’s a general flow so you know what to expect:
🔹 1. Settling In
⏱️ 5–10 min
Gentle check-in or grounding practice
→ No pressure to share
→ Just arrive as you are
🔹 2. Topic Exploration
⏱️ 20–25 min
Guided skill-building or themed discussion
→ ACT, ERP, mindfulness, or self-compassion
→ May include metaphors, reflections, or brief teachings
🔹 3. Group Discussion & Support
⏱️ 30–35 min
Open space to share or listen
→ Explore emotions, thoughts, relationships
→ Where insight and connection deepen
🔹 4. Closing & Integration
⏱️ 5–10 min
Wrap-up with reflection or grounding
→ Gently transition back into daily life
→ Takeaways or intentions to carry forward
💬 Always Your Choice
Speak up. Sit back. Take space. Just be.
Group is capped at 7 people to keep it safe and intimate.
Meet Your Guide
This isn’t just a group, it’s a space to exhale, connect, and grow at your own pace, with guidance that meets you where you are.
Emily MacNiven, LPC, is a therapist, educator, and founder of The Red Door. She brings warmth, wisdom, and realness to every group, not to fix you, but to walk with you. Emily believes that something powerful happens when people come together with honesty and care, group work can soften isolation, spark insight, and remind us we’re not alone in what we carry. Healing doesn’t happen under pressure. It happens in the presence of safety, clarity, compassion, and connection.
With deep experience supporting folks tangled in mental noise, relationship uncertainty, people-pleasing, and identity-level self-doubt, Emily leads with grounded skill and steady gentleness. Her approach blends structure with softness, offering clear tools, meaningful reflection, and space to show up exactly as you are. In her groups, you don’t just learn to manage life. You learn to reclaim it.
Questions?
Safety + FAQs
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Many people come into this with past experiences that made them feel ignored, judged, or like they had to perform to belong.
This group is different.
We take time to build trust, not rush it. You’ll never be forced to share more than you want to. You’ll never be “called out” or put on the spot. Everything we do is rooted in consent, gentleness, and honoring your pace.
The group is intentionally small—just seven people max—and everyone is carefully vetted through a 1:1 intake process to ensure the space stays emotionally safe and affirming. If something doesn’t feel right, we talk about it. If you need to pause or regroup, that’s welcome too.
You’re not entering a room full of strangers. You’re stepping into a space where real humans show up with softness, courage, and care.
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Yes. Most people haven’t. We ease in gently. No pressure, and no need to share until it feels right for you.
Many people find that even just listening, hearing others name what you’ve been feeling, can be powerful and healing. -
You don’t need a formal label. If you find yourself stuck in spirals of overthinking, reassurance-seeking, or relationship doubt—this is a space that understands.
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This group offers rolling enrollment, so you can start whenever you're ready. There’s no fixed end date, and you're welcome to attend as many sessions as feel helpful. Most folks attend weekly 75-minute sessions to build momentum, but we’ll work together to find a rhythm that honors your energy, schedule, and capacity. You can also schedule a free 20-minute consult to see if it’s a fit.
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We start with a free consultation and a one-on-one intake session to get to know you and your goals. If this group isn’t the best match, we’ll connect you with another offering that better meets your needs.
Getting Started Is Simple
✅ Step 1: Schedule Your Free Consult
Book a no-pressure, 20-minute video call to see if this group is the right fit for you.
🎧 Step 2: Join a Private Intake Session
Meet one-on-one for a 60-minute intake to talk through your goals, needs, and how group support can help.
💬 Step 3: Begin Group When You’re Ready
If it’s a good fit, you’ll join the group and start your journey. If not, we’ll help you connect with one of our other supportive offerings.
Everything’s online. All you need is a quiet-ish space and a willingness to show up. Pajamas welcome. 🧦💻
💸 Payment Details
Most insurance plans cover group therapy.
We’ll help verify your benefits during your consult and let you know your weekly co-pay.
*These reflections are representative of common themes shared in individual and group sessions and are not direct client testimonials.
Take the next step
Ready to Join—or Just Exploring?
Whether you’re all in or still figuring things out, the next step is the same: fill out the form below. I’ll reach out personally to answer your questions, help verify your insurance if needed, and guide you through what comes next, whether that’s scheduling your intake session or simply starting a conversation.
No pressure, no rush, just real support, at the pace that works best for you.