What is Kristina Anzell, LCSW, CPSC?

Perinatal therapist in Bend, OR. Postpartum, anxiety, Gottman couples, nature-based therapy & CBT-I insomnia. In-person + telehealth Oregon.

No. This is a structured psychoeducational and coaching program. It works best alongside therapy or as a step-down from it. If you are in crisis or require clinical diagnosis, individual therapy is the right fit.

How long is each session?

Live group sessions are 60 minutes each week. You'll also watch a 10-minute video before we meet and complete a short worksheet. Total weekly time commitment: approximately 90 minutes.

What if I miss a week?

The 10-minute weekly videos are recorded, so you can watch (and rewatch) them whenever works for you. To keep our live sessions a safe, open space for sharing, group meetings are not recorded. Missing 1 2 sessions isn't a big deal - but showing up consistently for yourself is what creates real, lasting progress.

When does the program meet?

Weekly on Tuesdays at 1:30pm at the Old Mill District river walk entrance in Bend, OR, while a cohort is running. Cohorts launch once 8 women enroll, so you always start with a full group walking beside you.

How many women are in each cohort?

Each cohort is limited to 10 women - keeping the group intimate and ensuring you get meaningful space in every session.

Find Yourself in Motherhood

A 13-Week Mom Identity Program

You don't need to try harder. You need a system that brings you back to you.

A structured 13-week program for moms who are highly capable, but exhausted from trying to hold it all together, and are ready for measurable change - not more advice.

Format

13 Weeks · Weekly Sessions

Cohort

Limited to 10 Women

Join the 13-Week Interest List

See the Curriculum

This Is Hard. And It Doesn't Have to Stay This Way.

You keep saying "why can't I just get it together?" But what you mean is: I don't recognize myself anymore, and I don't know how to get back.

You were the woman who figured things out. Competent, clear, and confident. Then motherhood happened - and somewhere in the sleep deprivation, the identity shift, the relentlessness of it all - you lost your footing.

Your emotions feel louder than you are comfortable with

Your habits are inconsistent no matter how hard you try

You second-guess yourself in ways you never used to

Your body feels foreign to you

Your marriage feels different and you don't know how to fix it

You feel less grounded - less like you

This is not a character flaw. This is not weakness. This is what happens when all four pillars of your health shift at once - and no one gave you a system for rebuilding them.

This sounds like me - join the interest list

The Real Problem

Loss of internal leadership.

"The issue is that you used to trust yourself - and now you don't."

That's the core of what we address. Not symptoms in isolation. A structured, evidence-based path back to yourself - across all four pillars of health.

What This Is - And Isn't

A curriculum. Not just a container.

This is not therapy. This is not a support group. This is a structured 13-week program with real deliverables, real tools, and a real framework for change. Each week you watch a short research-informed video before we meet - so our live time together is spent on application, not information.

One 10-minute psychoeducation video per week - watch before the live session

13 live 60-minute group sessions - application, problem-solving, real-life integration

Weekly worksheets and habit trackers - structured deliverables, not busywork

Join the 13-Week Interest List

The 13-Week Framework

Every week has a purpose. Every phase builds on the last.

Introduction · Week 1

Introduction

Setting the foundation for everything that follows

Introduction

Why you don't feel like yourself in motherhood. The science of matrescence and the biopsychosocial-spiritual model.

Phase 1 - Stabilize · Weeks 2 4

Biological

Sleep, food, water, movement - regulated and sustainable

Consistency over intensity

Building sustainable habits - baseline audit, SMART goal setting, habit tracking system.

Sleep, food, and water as medicine

Sleep hygiene vs. insomnia · food noise vs. nourishment · hydration habits.

Movement that fits your season

Consistency over intensity · micro-wins · modifying movement for this chapter of life.

Phase 2 - Reclaim · Weeks 5 7

Psychological

Self-trust, identity, thought patterns, emotion regulation

Challenging the thoughts that hold you back

Cognitive distortions · interrupting self-criticism · rewriting your internal narrative.

Emotion regulation and shame resilience

Emotional regulation tools · shame in the silence · taking up space.

Who were you? Who are you now?

Identity exploration · integrating old and new self · merging before-mom and after-mom.

Phase 3 - Reconnect · Weeks 8 10

Social

Boundaries, marriage, friendships, community

Boundaries that actually hold

Your new boundaries · healthy vs. rigid or porous · tolerating the discomfort of holding them.

Your marriage in this new season

Assessing new roles · rebuilding partnership · communicating through conflict.

W10

Friendships, community, and identity outside motherhood

Social identity beyond motherhood · expanding your support system.

Phase 4 - Anchor · Weeks 11 13

Spiritual

Values, purpose, anchoring your new identity

W11

Your values - what you're actually living for

Values clarification · acting from alignment.

W12

Long-term habit integration

What are you taking with you? Building your continuation plan.

W13

Maintenance and relapse preparation - not prevention

Graduation · next chapter planning · SMART goals for the year ahead.

The 13-Week Program

Thirteen weeks. All four pillars. One system.

Weekly Tuesdays at 1:30pm · Old Mill District river walk entrance, Bend, OR

Join the 13-Week Interest List

About Your Guide

A therapist who has been where you are.

I'm Kristina Anzell, LCSW, PMH-C. I'm also a mom who sat in the fog of early motherhood thinking - "I was prepared, so why is this so hard?"

I specialize in maternal mental health, with advanced training in TEAM-CBT, DBT, ACT, and the Gottman Method. I built this program because I kept seeing the same woman: intelligent, capable, high-performing - deeply uncomfortable feeling out of control. She didn't need more support. She needed a structure she could trust.

Join the 13-Week Interest List

Common Questions

Before you apply

Ready to find yourself again?

Spots are limited to 10 women per cohort, and cohorts launch once 8 have enrolled. Join the interest list and I'll reach out about the next start date.

Join the 13-Week Interest List