SET BOUNDARIES & EXPRESS YOUR NEEDS
Is it difficult for you to say “no”?
Can you confidently ask for what you want?
Learn to set boundaries and express needs with somatic exercises according to Alexander Lowen!
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Zurich, near Triemi
So many of us are afraid that if we say “no”, people won’t like us.
So many us us are afraid to say “I want this” or “I need this” because we fear people will see us as weak or needy.
By learning how to ground yourself in your body and by being in touch with your emotions, you can start learning a different way – a healthy, brave way to stand up for what you want, care about, or resist the things that quietly destroy you.
SOMATIC EXERCISE WORKSHOP: WHAT TO EXPECT?
Understand
First we talk a little, to break the ice and understand our difficulties with expressing our boundaries and needs. I will also give you a short intro to body psychotherapy.
Exercise
In a small group we'll try the somatic exercises to set boundaries and express needs. Through expressive practices and working in pairs you'll get a realistic experience of expressing your own limits and needs in front of another person. This is a powerful part of this work as in real life we also do it with other people.
Regulate
One of the main goals of bioenergetic exercises is to regulate emotions and improve wellbeing. Thanks to regular practice you can be more assertive in life and work, reduce stress, improve sleep quality and confidence.
Hi! I'm Anka
Being assertive has never been easy for me. I was raised in 1980s Poland. At that time little girls were not supposed to be demanding or confident. We were brought up to be nice. Since I’ve discovered somatic exercises I have been learning to understand and express my own emotions, instead of covering them with tears or withdrawal.
I discovered Bioenergetic Analysis when interviewing a body-oriented therapist for my radio show about sexuality (I’m a trained sexologist). Once I learned more about the approach, I got hooked. I got so hooked that at the age of 40 I decided to go back to school and get trained for 4.5 years to become a body-oriented psychotherapist. I am now in my fourth year of training, having obtained certification as Bioenergetic Counselor. To ensure the quality of my work I have regular supervision with an experienced therapist.
On top of that I bring additional, extensive (1.5 years) education and training in group workshop facilitation and life coaching (1 year postgraduate university course).
In my private life I’m an expat in Switzerland. I came to Zurich in 2018 from Warsaw, Poland. My family pack consists of myself, my husband, 9-year-old son and two senior cats. I love the Baltic seaside and the color red.
PRACTICAL INFORMATION
What, when, where?
Saturday, 30 August 2025 r.
11.00-14.00
Cozy studio near Zurich Triemli
The workshop is open to participants of all genders.
Tickets
60 CHF
Payment with Twint or card online, QR or regular invoice upon request (advance payment)
Tickets are non-refundable (in case of sickness, with doctor's attest I can offer to rebook you for the next similar workshop).
Contraindications
These workshops are not suitable for people who are very sensitive to noises and screaming (as people sometimes express their emotions with their voice). If you're undergoing treatment with antipsychotic medication or have had psychotic episodes, this is also not for you. Other contraindications include pregnancy and epilepsy. If you have a serious physical or mental health condition, always consult your lead healthcare provider first.
What the workshop participants have to say:
The workshop made me realize that working on yourself is a holistic process involving your mind, soul, and body. That I have problems opening up and expressing my opposition. That working with the body helps to achieve inner peace. I would recommend Anka’s workshops to women and men who want to learn how to feel better and express their emotions.
Paulina
I realized that anger is not a “negative” emotion but an emotion that has healthy expression and on the other side of fear of expressing anger is a more fulfilling way of experiencing life.
Ildi
FREQUENTLY ASKED QUESTIONS (FAQ)
Are these somatic exercise workshops for women and men?
The workshops are for everyone regardless of gender. From time to time I organize workshops for particular groups, usually for women. If you’re interested, get in touch. You can also book an individual session.
Are there age restrictions?
Yes, you have to be 18 or over.
Do I need to be fit?
No, this is not a fitness class. These are somatic exercises invented by psychiatrist and therapist Alexander Lowen. The movements are simple and if you should have problems, I can suggest modifications.
What should I bring?
Bring comfortable clothes, anti-slip socks (you can also exercise barefoot). Get something to write. If you want you can bring a thin blanked but it’s not necessary.
I have a mental health condition. Can I come?
If you have a history of psychotic episodes or schizophrenia, this workshop will not be suitable for you.
If you have depression, anxiety or another mental health condition but you feel stable (with medication and/or therapy), you can come but I advise you to consult with your doctor or therapist first.
The workshop includes exercises designed to evoke and express emotions. You may have intense feelings, and in rare cases even flashbacks of traumatic experiences. Since this is a group workshop I have a limited capacity to react to acute mental states. Everything is voluntary and if you feel overwhelmed I can suggest a grounding exercise, you can also lie down and rest or observe, or leave the workshop.
The key to participating is your ability to recognize your boundaries. I do my best to create an atmosphere of safety but participants have verying degrees of tolerance. What seems like an easy practice for one person, can be extremely intense for another.
If you have doubts, you can arrange an individual session with me first to get a feel of the method.
The discoveries from workshops can be later processed and deepened in your own therapy process.
I am neurodivergent. Can I participate?
We’re all different and there are different shades of neurodivergence so use your best judgement and get in touch when in doubt.
The workshop has a semi-fixed structure. We have a talk and discussion part in the beginning and after each set of exercises and a wrap up at the end.
Most workshops feature at least one exercise in pairs. Of course you are free to decide is this is OK for you.
Keep in mind that some people express emotions by making loud sounds, stomping etc.
If you still have doubts, you can try an individual session first.
I have a disability. Is this for me?
Currently my workshops take place in a room near Triemli which can only be accessed by stairs. I can try to accomodate your needs but I have a limited capacity, and you may need to find an assistant to participate (this is doable, please get in touch). You may also consider idividual sessions.
GET YOUR TICKET
Tickets cost 60 CHF for a 3-hour session in a small group.