free 3 day support programme
You’re exhausted, a little anxious, and maybe keeping quiet about how hard this really feels. You don’t feel quite like yourself, and the guilt of not feeling joyful can weigh even more. This FREE 3 Day First Trimester Challenge was made for this exact moment — offering free first trimester support to help you feel seen, supported, and more like yourself again.
we see you
You're still awake at midnight, glued to your phone, your eyes barely even staying open — frantically searching symptoms, timelines, and “is this normal?” over and over again. One little twinge sends your mind straight to worst-case scenarios, and then you feel guilty for spiraling when you’re supposed to be calm, thankful, and enjoying this.
You’re sitting in a meeting, nodding and smiling at the right moments, while half your attention is on hiding the nausea, hiding the exhaustion, and making sure no one notices anything is off. Everyone around you thinks it’s just another normal day — but you feel like you’re moving through it from a few steps away, carrying something huge that no one else can see.
The nausea doesn’t politely stay in the morning — it shows up in waves at the grocery store, in the middle of a work call, or right when you finally sit down to eat. Foods you used to love suddenly feel impossible, and no amount of sleep seems to touch the bone-deep tiredness. It can even feel strange and sad not to have the energy for the walks, workouts, or little routines that used to help you feel like yourself.
Lovely, you are not alone — and you are not doing it wrong. The first trimester is genuinely one of the hardest things a woman can go through. And you deserve more than just surviving it. That's exactly why we created this.
what we've created
Three gentle, structured days using real CBT techniques, somatic practices, and evidence-based frameworks — designed to help you interrupt anxious thoughts, reconnect with your changing body, and quiet the inner critic that's been working overtime since those two lines appeared.
No intense workouts. No complicated meal plans. Each practice takes less than 20 minutes, can be done from your bed or sofa, and has been thoughtfully adapted for the unique emotional and physical reality of the first trimester — so you can feel a little more you again.
It's the only free first trimester support programme built specifically for weeks 1–13.
what's inside
You'll receive one email per day - each containing a single, complete practice you can do in just 15 to 20 minutes. These aren't tips you've already scrolled past. They aren't affirmations that feel hollow when you're in the thick of it. They are the exact evidence-based methods drawn from Cognitive Behavioural Therapy (CBT) and Strategic Intervention used in private one-to-one sessions and paid programmes — made available to you, completely free.
A 3-step CBT cognitive defusion technique — label it, trace it, test it — designed to work with the racing, relentless thoughts that are so common in early pregnancy. Closes with a calming 4-7-8 breath cycle to settle your nervous system, even on your most anxious days.
Here, you'll find the evidence your body deserves. You'll gently challenge 3 negative beliefs about your changing first-trimester body using a CBT evidence log — then close with a 5-minute somatic body scan, finishing with one hand on your belly and one on your heart, to reconnect you with the baby growing inside you.
You'll name your inner critic, give it a character and a voice, then use the Strategic Intervention human needs framework to understand what it's protecting you from. The practice closes with a written commitment statement that plants an identity-level shift — making lasting self-compassion easier, long after the challenge ends.
why it works
Most wellness content out there is not built for the first trimester. It assumes you have energy. It assumes you feel good. It assumes pregnancy is all glowing skin and excitement. Or it assumes you just want more information - information you're already overwhelmed with from Google every day.
This challenge is different. Each day uses a real, structured technique — CBT cognitive defusion to interrupt anxious thoughts, a somatic body scan to help you reconnect with your changing body, and the Strategic Intervention human needs framework to finally understand (and silence) your inner critic. Proper tools. Made gentle enough for your hardest days. Real first trimester support that works.
Each practice takes less than 20 minutes, can be done from your bed or sofa, and requires absolutely nothing except your willingness to show up for yourself — even just a tiny bit.
You're in your first trimester and struggling
This Challenge Is For You If…
You're in your first trimester and struggling.
You feel guilty for not fully "enjoying" pregnancy.
Your body feels unfamiliar and you're struggling to connect with it.
Anxiety or overwhelm is stealing your joy.
You're keeping your pregnancy secret and carrying it alone.
You're longing for community & support.
You want to feel more like yourself again.
You're ready to prioritise yourself — even just a little.
✨ Over 500 first-trimester mamas have already taken this challenge — and they felt the difference.
(Sign up takes less than 30 seconds. No cost, no risk, no credit card details required.)
Real mamas, real results
"In my first trimester, my negative self talk was relentless. I seriously wouldn't give myself a break. Day 3 was therefore perfect for me. It helped me name the voice for what it was, and the commitment statement honestly changed something in me. I stopped feeling like a failure and started feeling like I could be kind to myself."
— Kayla, 11 weeks pregnant
"I was only 9 weeks and hadn't had my scan yet — and the not-knowing was making the anxiety so much worse. My brain just would not switch off - every what-if was on repeat. I did Day 1 lying in bed on a really awful morning and it genuinely helped me stop the spiral. I didn't think something that simple could actually work. So I couldn't recommend this challenge more. It's well worth signing up for. "
— Paige, 9 weeks pregnant
"Nobody warned me how different my body would feel so early. It was my first pregnancy and I was already bloated and exhausted by week 8. I genuinely didn't recognise myself. Day 2 helped me look at the evidence and reconnect. My body wasn't failing me, it was working harder than ever. The body scan at the end was the first time I'd felt anything other than frustration toward it."
— Megan, 8 weeks pregna
Meet Your Coach
In my first trimester, I was only physically sick a handful of times, but I felt sick constantly. I had almost no energy, needed naps just to get through the day, and felt so unlike myself that it was unsettling. It was my first pregnancy, so I had no frame of reference — I kept wondering if this was just how life would feel now. On top of that was the constant fear of miscarriage, sitting in the background of everything. It never really let up, and it made an already hard season feel heavier and lonelier.
Of course, not every first trimester feels like this — every pregnancy is different — but for most of us, it’s undeniably tough in some way. That’s why I created the 30-Day First Trimester Self-Love Challenge, and why I wanted to make a free 3-day taster, which is exactly what you’re looking at here.
I didn’t want any other mama to feel as alone, lost, or scared as I did. I wanted to create something that meets you where you are and gives you real tools to feel even a little bit better. You are doing amazingly, and I truly cannot wait to walk these three days with you. 🤍
no cost, no risk, nothing to lose
Gentle, guided self-love rituals delivered straight to your inbox every day, upon signing up. Ones you can actually put into practice, and which will genuinely support you.
Content created exclusively for the unique emotional and physical challenges of early pregnancy.
(NEW) When you sign up you get exclusive access to a warm, welcoming private online community, with other first-trimester mamas who truly understand.
Another special bonus to support your self-love journey beyond the three days — just for showing up. We'll keep this a surprise for now. It's more exciting that way!
Everything is delivered digitally — no shipping, no waiting, no fuss. Just pure, gentle support for you.
frequently asked questions
It is, truly. There's no catch and no credit card required. This is a taster challenge, designed to give you genuine first trimester support at no cost. It gives you real value and shows you what's possible when you prioritise yourself, even just a little.
Yes. In fact, that's precisely who this was made for. The breathwork, body scan, and journalling practices are all intentionally short and gentle. You can do them lying down, in bed, or on the sofa. Even on your worst nausea days, these techniques will still work.
Absolutely not. The CBT and somatic techniques used in this challenge are explained step by step, in plain English, with zero jargon. If you've never heard of cognitive defusion or a body scan before, you're in exactly the right place — everything is guided and beginner-friendly.
No. You'll receive your three daily practices, and after that you may occasionally hear from us with support, resources, or information about what else is available — but it will always be gentle, relevant, and easy to unsubscribe from at any time. No hard sell, no pressure, and we will never share your details with third parties.
Everything comes straight to your email inbox each day, at the same time that you signed up so you can do it in your own time — no logging into apps or attending live sessions required.
Life happens — especially in the first trimester! You won't miss a thing. All content stays in your inbox and you can work through the days at whatever pace feels right for you.
There is more available if you want it — but there is absolutely zero obligation. The 3-day challenge is complete in itself and genuinely free. If you love it and want to go deeper, we'll share what else is available. If not, you keep everything you've learned and we part as friends. 🤍
Not quite. There's plenty of information out there, but information alone doesn't create change — especially when you're exhausted and overwhelmed. It's also difficult to know where to start or what to actually do.
This challenge takes the techniques, adapts them specifically for the first trimester, and guides you through them step by step. It's the difference between reading about swimming and actually getting in the water.
This challenge is perfect from the very moment you see those two lines. Whether you're 4 weeks or 13 weeks, the practices — including the 4-7-8 breathwork, the CBT evidence log, and the body scan — are safe, gentle, and deeply supportive right from the start.
Not at all. Whether you're 4 weeks or 13 weeks, these practices are just as relevant and just as powerful. If anything, doing this work now means you carry these tools with you into the second trimester and beyond.
Join hundreds of first-trimester mamas and take three small, gentle steps towards feeling calmer, more connected, and deeply supported. It's completely free, takes less than 15 minutes a day, and you deserve every bit of it.