Self-Help Tools - Systemic Family Therapy with Dr Todor Proykov

Here are tools and strategies to work on relationships issues and to improve emotional well-being.

Resources for separated parents in high conflict

A young boy hugging a teddy bear, representing emotional comfort during family separation

High Conflict Separated Parents: Survival's Guide

  • Positive communication techniques
  • De-escalation techniques
  • Choosing effective communication channels
  • Identifying, avoiding and managing triggers
  • Building emotional resilience and healthy boundaries
A father and daughter having a meaningful conversation

How to Communicate with Your Child as a Separated Parent

  • Communicating about the separation
  • Talking about contact arrangements
  • Managing your feelings about the other parent
  • Understanding children's feelings and needs
A mother and daughter sharing a supportive moment

What if Your Child Does not Want to See Your Ex

  • Understanding children's concerns
  • Emphasising the importance of the Contact parent relationship
  • Making arrangements for comfortable contact
  • Building positive perceptions around contact
A pensive boy looking out of frame, representing emotional challenges

How to Respond if Your Child Does Not Want to See You

  • Responding to the child/children
  • Working on the bond with your child
  • Making arrangements for comfortable contact
  • Maximising the chances of reconnection
A contemplative boy looking through a window, symbolizing reflection and hope

How to Hold a Constructive Meeting with Your Ex

  • Keep the focus on the children
  • Set clear goals and adopt a business-like approach
  • Time-limit the meeting and prepare in advance
  • Address conflicts productively
A girl with a backpack, representing the transition between homes

How to Use a Communication Book in Co-Parenting

  • Use clear, neutral, and respectful language
  • Share relevant, specific information
  • Maintain consistency and accountability
  • Logistical considerations
Mother and daughter sharing a warm moment

Best Practices in Contact Arrangements

  • Responding to the child/children
  • Working on the bond with your child
  • Making arrangements for comfortable contact
  • Maximising the chances of reconnection
Father and daughter enjoying quality time together

What to Do During Contact

  • Responding to the child/children
  • Working on the bond with your child
  • Making arrangements for comfortable contact
  • Maximising the chances of reconnection

The sections below are under development and they are just examples of how they might look like. Please visit later to check on new resources that will be uploaded.

Communication Tools

Active Listening Exercise

Practice these steps to improve your listening skills:

  1. Give full attention to the speaker
  2. Observe non-verbal cues
  3. Avoid interrupting
  4. Reflect back what you've heard
  5. Ask clarifying questions

Conflict Resolution Template

A structured approach to addressing conflicts:

  • State the issue clearly
  • Express feelings using "I" statements
  • Listen to other perspectives
  • Brainstorm solutions together
  • Agree on action steps

Emotional Regulation, Anxiety and Low Mood

Stress Management Techniques

Quick exercises for managing stress:

  • Deep breathing exercises
  • Progressive muscle relaxation
  • Grounding techniques
  • Mindfulness practices

Parenting skills and parenting approaches

Parenting Techniques

Quick exercises for managing stress:

  • Deep breathing exercises
  • Progressive muscle relaxation
  • Grounding techniques
  • Mindfulness practices

Improving Significant Relationships

Weekly Check-in Guide

Structure for meaningful conversations with family members:

  • Appreciation sharing
  • Concerns discussion
  • Goal setting
  • Quality time planning