When was the last time you felt truly relaxed?
Most people underestimate how tense they are — until they experience a deeper level of relaxation.
What feels like “normally relaxed” is often just a calmer version of tension.
Most people underestimate how tense they are — until they experience a deeper level of relaxation.
What feels like “normally relaxed” is often just a calmer version of tension.
When was the last time you felt truly relaxed?
Most people underestimate how tense they are — until they experience a deeper level of relaxation.
What feels like “normally relaxed” is often just a calmer version of tension.
Most people underestimate how tense they are — until they experience a deeper level of relaxation.
What feels like “normally relaxed” is often just a calmer version of tension.
YOUR LIFE
FULL OF MEANING
WITHOUT BURNOUT
FULL OF MEANING
WITHOUT BURNOUT
Evidence Based Program
For Stress Management &
Resilience Building
For Stress Management &
Resilience Building
LIFE FULL OF MEANING
WITHOUT BURNOUT.
Evidence Based Program For
Stress Management & Resilience Building
Find one-on-one coaching services for people who are tired of being tired. If you are already informed about the consequences of burnout, maybe you are starting to feel that inner call to understand yourself better and finally choose yourself. But when exhaustion, pressure, expectations, and lack of recovery keep growing, even positive changes can start to feel impossible.
Maybe you are one of many who carries it all alone, participating in unhealthy coping, which brings some relaxation but doubles the tension later, spiraling into mental restlessness, loss of interest in others, conflicts, annoyance, overall dissatisfaction, and even hopelessness.
It can feel deeply unfair that, after all the effort you have invested into building your life, you are left feeling this way. And I genuinely understand how heavy that can be.
I am Mary Saienko, Integrative Coach in Stress Management & Resilience Building, with Higher Diploma in Cognitive Behavioral Hypnotherapy. I bring both natural compassion and over a decade of psychological practice helping humans to regulate their nervous systems. Together we practice physical and mental relaxation on deeper levels and overcome inner barriers to bring this state into a real life — with deadlines, pressure, and difficult conversations.
So less of your energy is consumed by constant worry, and more becomes available for the parts of life that bring meaning, warmth, and genuine enjoyment. Like slowly taking the weight off your shoulders, so life no longer feels like something to survive, but something you can finally experience again.
Maybe you are one of many who carries it all alone, participating in unhealthy coping, which brings some relaxation but doubles the tension later, spiraling into mental restlessness, loss of interest in others, conflicts, annoyance, overall dissatisfaction, and even hopelessness.
It can feel deeply unfair that, after all the effort you have invested into building your life, you are left feeling this way. And I genuinely understand how heavy that can be.
I am Mary Saienko, Integrative Coach in Stress Management & Resilience Building, with Higher Diploma in Cognitive Behavioral Hypnotherapy. I bring both natural compassion and over a decade of psychological practice helping humans to regulate their nervous systems. Together we practice physical and mental relaxation on deeper levels and overcome inner barriers to bring this state into a real life — with deadlines, pressure, and difficult conversations.
So less of your energy is consumed by constant worry, and more becomes available for the parts of life that bring meaning, warmth, and genuine enjoyment. Like slowly taking the weight off your shoulders, so life no longer feels like something to survive, but something you can finally experience again.
Many of us carry the day long after it’s over. The intensity of life leaves no real space to calm down, or the body simply never gets the signal that
it’s safe to relax.
Over time,
people find themselves with:
it’s safe to relax.
Over time,
people find themselves with:
-
Growing fatigueNot exhausted, not recovered.
Night rest doesn’t feel deep. -
Background body tensionTight shoulders, belly, chest, jaw,
shallow breathing, shorter focus. -
Mental restlessnessDifficulty “closing” the day, replaying conversations, fighting, overpreparing. -
Reduced enjoymentEverything feel less engaging, you feel less: curious, present, involved. -
Regret-relaxation cyclesto switch of: scrolling, spending, snacking, smoking, drinking, etc. -
Dissatisfaction and emptinessMismatch between effort and how you actually feel about it can bring overal hopelessness.
Lots of us carry the day long after it’s over...
The intensity of life leaves no real space to calm down,
and the body never gets the signal that it’s safe to relax.
Over time, with this lifestyle - we find:
The intensity of life leaves no real space to calm down,
and the body never gets the signal that it’s safe to relax.
Over time, with this lifestyle - we find:
- Growing fatigueNot exhausted, not recovered.
Night rest doesn’t feel deep. - Background body tensionTight shoulders, belly, chest, jaw,
shallow breathing, shorter focus. - Mental restlessnessDifficulty “closing” the day, replaying conversations, fighting, overpreparing.
- Reduced enjoymentEverything feel less engaging, you feel less: curious, present, involved.
- Regret-relaxation cyclesto switch of: scrolling, spending, snacking, smoking, drinking, etc.
- Dissatisfaction and emptinessMismatch between effort and how you actually feel about it can bring overal hopelessness.
+ Add here:
Constant digital input
AI and performance pressure
Social and family expectations
Health and lifestyle goals
Increased global uncertainty
Lack of real recovery models
Constant digital input
AI and performance pressure
Social and family expectations
Health and lifestyle goals
Increased global uncertainty
Lack of real recovery models
I work with individuals who feel constantly tense and tired, and want to change this in a sustainable, realistic way,
doing small steps every day.
My clients are:
doing small steps every day.
My clients are:
-
People in transition phases
Relocation, immigration, career shifts, new parenthood, divorce -
People in low-error environments
Healthcare, Lawyers, IT, Engineers -
Socially sensitive, perfectionistic, highly conscientious individuals -
Individuals that share and care without clear boundaries: Parents, Team leads, HR, Coaches, friends -
Non stop knowledge workers, thinkers, analytical, reflective folks -
High-achievers that keeping everything under control - People in Public-facing roles
with social evaluation sensitivity
I work with people who feel constantly tense and tired,
and want to change this in a sustainable, realistic way,
doing small steps every day.
My clients are:
and want to change this in a sustainable, realistic way,
doing small steps every day.
My clients are:
- People in low-error environments
Healthcare, Lawyers, IT, Engineers - People in transition phases
Relocation, immigration, career shifts, new parenthood, divorce - Socially sensitive, perfectionistic,
highly conscientious individuals - Individuals that share and care without clear boundaries: Parents, Team leads, HR, Coaches, friends
- Non stop knowledge workers,
thinkers, analytical, reflective folks - High-achievers that keeping everything under control
- People in Public-facing roles
with social evaluation sensitivity -
People in performance culture
Working in "We are family" companies
Our Work Is Private.
Some Clients Choose to Share.
Some Clients Choose to Share.
When I spoke to Mary at first, I felt such a lightness from her. Calmness. And that feeling transferred to me. In the hypnotherapy sessions, we gently delved into the situations remained unresolved for so long. All the time I felt accepted as I am. I appreciate the soft and precise approach we worked with. Mary's work is special and very personal.
Mary, I want to express my gratitude for the profound work we've done together.
Your ability to empathize and address interpersonal issues is impressive. The impact of our work on the behavioral level continues to impress me. And I find myself revisiting the notes from our meetings in my notebook. I can feel a sense of release—like the significant problem that weighed heavily on me has gone.
Your ability to empathize and address interpersonal issues is impressive. The impact of our work on the behavioral level continues to impress me. And I find myself revisiting the notes from our meetings in my notebook. I can feel a sense of release—like the significant problem that weighed heavily on me has gone.
My sessions with Mary were truly meaningful. I would recommend her to anyone looking for clarity around repeating patterns in relationships — not only romantic ones, but in everyday interactions as well. As things became clearer, my behaviour began to shift almost naturally. I’m very grateful for the depth of our work and for the steady, thoughtful guidance I received.
The significant event during six-month of sabbatical was my work with Mary. All my endless self-examinations began quickly take shape into a clear picture. Gradually, a solid ground starts to appear, and the sense of being here and now, along with a clearer view of the future. Mary has a unique ability to soften you enough to see what you avoid to see. The essence that prevents a change. You think you've found the answer, but it turns out to be just another false belief. Mary guides you through those until you reach the pure and real. And when you realize that about yourself, your next plan becomes obvious.
I am in the process of a career change to finally pursue a project I have always dreamed of. Mary helped me organize my thoughts during this challenging time, highlighting aspects I hadn't noticed before. She made me feel very comfortable throughout the session, and I left feeling lighter and more focused on my goals. In just few sessions, I learned a lot about my strengths and weaknesses, found comfortable living strategy and new lifechanging ideas. Mary is an excellent professional; I highly recommend her.
Mary is the soul and the heart! She helped me believe in myself again, understand myself better, and stop being scared to do something new and act, so after that, I opened the shop and remembered what she told me to keep attention to. Thank you very much, your words still lead my way. You helped me a lot. I recommend you to my friends.
I am happy to share my positive experience with Mary. I met her being completely tired, lost, and exhausted. She was able to identify the aspects I wanted to change and guided me through a path of personal growth. She has provided me with incredible support in understanding my goals and defining what I want to achieve in life. Thanks to her guidance, I gained greater awareness and clarity on the changes I want to make.
Her empathic listening skills and expertise in providing personalized tools and strategies enabled me to overcome my uncertainties and achieve new goals.
I am grateful to Mary for helping me transform my life and would highly recommend her services to anyone seeking a positive change.
Her empathic listening skills and expertise in providing personalized tools and strategies enabled me to overcome my uncertainties and achieve new goals.
I am grateful to Mary for helping me transform my life and would highly recommend her services to anyone seeking a positive change.
Mary is an extraordinary individual; meeting her was special to me. She wants not just to solve a task, she has a genuine desire to delve into the most hidden corners of the mind.
A distinguishing feature of Mary was her deep internal quest. Instead of merely solving everyday problems, she aimed inward, setting herself on the task of understanding the roots of pain and fear within human existence. This set her apart from the standard inquiries I usually encounter.
When Mary expressed interest in further education, I saw her as a creative individual ready to explore new horizons. Discovery was innate to her, and her results in the learning process only confirmed this fact.
She became a student who not only learned but also constructively applied her knowledge. Mary learned not only to see the truth in her personal experiences but also to patiently and consciously find the path to truth for her clients.
Being part of her educational journey was effortless because she brought not only detail and depth to the process but also the joy of discovering something new. And today she is helping others find their truth.
A distinguishing feature of Mary was her deep internal quest. Instead of merely solving everyday problems, she aimed inward, setting herself on the task of understanding the roots of pain and fear within human existence. This set her apart from the standard inquiries I usually encounter.
When Mary expressed interest in further education, I saw her as a creative individual ready to explore new horizons. Discovery was innate to her, and her results in the learning process only confirmed this fact.
She became a student who not only learned but also constructively applied her knowledge. Mary learned not only to see the truth in her personal experiences but also to patiently and consciously find the path to truth for her clients.
Being part of her educational journey was effortless because she brought not only detail and depth to the process but also the joy of discovering something new. And today she is helping others find their truth.
I totally recommend Mary as a Coach, she was very helpful and knowledgeable that helped me to overcome my doubts about myself.
I was afraid to ask her for appointments in the beginning. However, it was totally worth trying. Absolutely grateful for her emphatic guidance. Still practicing those tools and ideas. I would say something she is doing much deeper than I thought. No spoilers, just try it out.
I was afraid to ask her for appointments in the beginning. However, it was totally worth trying. Absolutely grateful for her emphatic guidance. Still practicing those tools and ideas. I would say something she is doing much deeper than I thought. No spoilers, just try it out.
Mary's guidance has been truly important to me. I struggled with self-doubt and hesitation in presenting myself, which hindered my ability to share my knowledge and help others. She helped me understand my fears and create a manageable plan to step into my productivity. Her genuine care and commitment to her work are present in every session. She doesn't just provide support or pocket psychology; she creates a nurturing environment where profound change happens.
I met Mary during the hardest period in my life. I lost everything, including my self-worth, everything was spiraling downwards. Mary helped me to forgive myself by teaching me how to practice self-compassion and share responsibility with others and life. I was able to stop my destructive self-blame, find new meaning. I’ve been sober for a month now, feeling a profound understanding of how and why I ended up in that dark place. No fear or regret, just moving forward.
Step by step, you will learn to:
REGULATE ON TIME,
REACT DIFFERENTLY,
PRIORITIZE WITH MEANING,
REST DEEPLY.
REGULATE ON TIME,
REACT DIFFERENTLY,
PRIORITIZE WITH MEANING,
REST DEEPLY.
Step by step, you will learn to:
REGULATE ON TIME,
REACT DIFFERENTLY,
PRIORITIZE WITH MEANING,
REST DEEPLY.
REGULATE ON TIME,
REACT DIFFERENTLY,
PRIORITIZE WITH MEANING,
REST DEEPLY.
WHAT CHANGES
-
Clearer thinking and better decisions, especially under pressure -
More energy for your life, hobbies, relationships - not just for getting through the day -
Less overthinking, less need to constantly “figure everything out” or make perfectly -
Faster recovery and rest that actually restores your senses, creativity and problem-solving -
Ability to stay calm in real situations without dependency on hours of self-help, isolation or recovery-retreats -
More consistent performance and self-esteem — without workaholism or procrastination, because you learned to do it step by step, smoothly. -
No need to rely on old unhealthy ways to cope
— you can build new routines that make you feel good, easier. -
No need to hurt or pressure others — you can build new way to connect and learn to ask and accept help.
Most people learn to relax in safe, quiet environments.
But when life happens - work, conversations, pressure - calm becomes a stress response.
In here, you don’t just learn to relax. You learn to stay regulated where it was the most challenging before.
This coaching is based on evidence-based psychological methods, including CBT, CBH, ACT, and mindfulness-based techniques.
We adjust the process to your energy, your focus, your triggers, and your feedback — so it works in life,
and in theory.
But when life happens - work, conversations, pressure - calm becomes a stress response.
In here, you don’t just learn to relax. You learn to stay regulated where it was the most challenging before.
This coaching is based on evidence-based psychological methods, including CBT, CBH, ACT, and mindfulness-based techniques.
We adjust the process to your energy, your focus, your triggers, and your feedback — so it works in life,
and in theory.
Most people learn to relax in safe, quiet environments.
But when life happens - work, conversations, pressure - calm becomes a stress response.
In here, you don’t just learn to relax. You learn to stay regulated where it was the most challenging before.
This coaching is based on evidence-based psychological methods, including CBT, CBH, ACT, and mindfulness-based techniques. Each exercise is approved by Psychology Association, National Council of Integrative Psychotherapists. We adjust the process to your energy, your focus, your triggers, and your feedback
— so it works in theory and in life.
But when life happens - work, conversations, pressure - calm becomes a stress response.
In here, you don’t just learn to relax. You learn to stay regulated where it was the most challenging before.
This coaching is based on evidence-based psychological methods, including CBT, CBH, ACT, and mindfulness-based techniques. Each exercise is approved by Psychology Association, National Council of Integrative Psychotherapists. We adjust the process to your energy, your focus, your triggers, and your feedback
— so it works in theory and in life.
Some analytical minds
tried to quit the chronic fatigue by searching for the insight. But tension is not resolved by more pressure. And understanding alone does not teach your mind and body how to relax.
It can feel like this is just how you are.
But it is often what your system has learned. The nervous system adapts through repetition. And what is learned can be updated.
Pricing
Personal one-on-one online sessions.
Please feel free to do so
Book your free initial consultation here to get to know each other. When we work together, it's important that the chemistry is right.
In a half-hour conversation, we'll clarify what your needs are and whether a collaboration makes sense for both of us. The consultation is free and without obligation. We can meet online or by phone.
In a half-hour conversation, we'll clarify what your needs are and whether a collaboration makes sense for both of us. The consultation is free and without obligation. We can meet online or by phone.
Free
30 min
ASSESSMENT Session
Assessment session in CBH is is like mapping the system before changing it — so we work on what actually maintains the problem, and every step, is more likely takes you where you want to go.
We gently clarify patterns, triggers, priorities. You understand yourself better, your circles, reasons, needs and aspirations. That usually create a lot of self-acceptance, relief and clarity for further steps.
We create a shared idea and discussing future sessions so program is safe, collaborative, personal, and outcome-oriented.
We continue with an evidence-based exercise to regulate nervous system: by learning physical / cognitive relaxation / feeling of safety / state of presence.
You leave with a personal audio recording of a new practice. It should lower your every day level of tension, and bring a bit more of presence and creativity back.
We gently clarify patterns, triggers, priorities. You understand yourself better, your circles, reasons, needs and aspirations. That usually create a lot of self-acceptance, relief and clarity for further steps.
We create a shared idea and discussing future sessions so program is safe, collaborative, personal, and outcome-oriented.
We continue with an evidence-based exercise to regulate nervous system: by learning physical / cognitive relaxation / feeling of safety / state of presence.
You leave with a personal audio recording of a new practice. It should lower your every day level of tension, and bring a bit more of presence and creativity back.
160 €
120 min
CBH SESSION
Sessions may include cognitive (beliefs and thinking) restructuring, Behavioral planning, guided mental rehearsal, or emotional regulation work. You leave with clarity — what shifted, what we are testing next, and practical step to apply in daily life. You learn to think and respond like your own supporter. The skills become transferable, so you can scale them to new situations and other areas of life. (After assessment session).
120 €
70 min
RESTORATIVE & REJUVENATING RELAXATION SESSION
Adjusted for your needs to help your system fully come down from chronic tension, not just temporarily, but in a way that can be learned and repeated. This is not simply guided relaxation. It is a structured process where your body and mind are guided into a deeply regulated state, while your brain learns how to return to it more easily over time. (After assessment session).
180 €
120 min
DECISION & RESILIENCE SESSION
This session helps you to prepare for important event, make an important choice, overcome moderate crisis or prevent relapse by tapping into your inner strength, clarifying your priorities, and building resilience. We’ll focus on developing problem-solving skills and reigniting motivation with your values, empowering you to move forward with confidence. (Available only after assessment session).
230 €
120 min
REGULATION IS A SKILL
it is not something you find
it is something you practice
WE DO IT
IN 3 STEPS
first: Relaxation Skills Training
(Lowers overall body tension)
second: Cue-Controlled Self-Regulation
(Choose to stay calmer when needed)
third: Systematic Desensitisation
(You practise staying calm in situations
that used to trigger tension)
it is not something you find
it is something you practice
WE DO IT
IN 3 STEPS
first: Relaxation Skills Training
(Lowers overall body tension)
second: Cue-Controlled Self-Regulation
(Choose to stay calmer when needed)
third: Systematic Desensitisation
(You practise staying calm in situations
that used to trigger tension)
RESPOND DIFFERENTLY TO STRESS
FINDING:
FINDING:
-
Acceptance & Commitment Therapy (ACT)
Instead of fighting thoughts or feelings, you learn to relate to them differently — and act according to your values, even when discomfort shows up. -
Rational Emotive Behaviour Therapy (REBT)We focus on identifying and challenging irrational beliefs to reduce stress. We strengthen the capacity to self-acceptance and kindness. You build security and emotional regulation, while less criticising yourself in the process. -
Cognitive Change (CBT)We identify the patterns that fuel tension. You learn to question unhelpful thoughts, this help to create a more balanced feelings, reactions and actions as oucome. -
Assertiveness TrainingYou learn to express needs, limits, and preferences clearly and respectfully. Step by step, we practice communication that reduces agresion, fear of conflict, people-pleasing, and avoidance. -
Behavioral Change (CBT)Step by step, you practice gradual, planned exercises. You build real-world confidence and update the brain’s expectations, so your reactions on previously triggering situations change. -
HypnotherapyUsed like a power-rehearsal. Gradual learning of new amazing pathways of your choice. Similar to how athletes imagine performance before competition, we practice new thoughts, feelings and behaviors in a structured, safe way. Nothing about subconscious or emotional release - catharsis. Neither childhood regression.
WHY IT WORKS?
CBH approach is based on well-established psychological principles. Anxiety and tension are not just thoughts. They are patterns of physical activation, attention, interpretation, and learned expectation.
When the body relaxes, the mind often follows. In behavioral psychology, this is called reciprocal inhibition: you cannot be deeply tense and deeply relaxed at the same time.
At the same time, cognitive psychology shows that the brain constantly interprets what is happening around and inside us. Under chronic stress, the mind starts predicting danger faster, focusing attention on threat, pressure, mistakes, or rejection. Thoughts become more rigid, catastrophic, and repetitive, while the body stays in a state of readiness.
Over time, people can also develop deeply rooted beliefs about themselves, others, or the world, such as “I am not good enough,” “I must not fail,” or “People will reject me if I relax or show my real self.” These beliefs are usually learned through repeated experiences and begin to feel like facts rather than interpretations.
So instead of fighting thoughts directly, we change the state that maintains them while also helping the mind examine old assumptions more realistically. As the nervous system becomes calmer, the brain is more able to process new experiences, test predictions, and update beliefs that are no longer helpful or accurate.
Over time, your system learns a different baseline. Calmness stops feeling unfamiliar, thinking becomes more flexible, and new emotional and behavioral responses become more natural and automatic.
When the body relaxes, the mind often follows. In behavioral psychology, this is called reciprocal inhibition: you cannot be deeply tense and deeply relaxed at the same time.
At the same time, cognitive psychology shows that the brain constantly interprets what is happening around and inside us. Under chronic stress, the mind starts predicting danger faster, focusing attention on threat, pressure, mistakes, or rejection. Thoughts become more rigid, catastrophic, and repetitive, while the body stays in a state of readiness.
Over time, people can also develop deeply rooted beliefs about themselves, others, or the world, such as “I am not good enough,” “I must not fail,” or “People will reject me if I relax or show my real self.” These beliefs are usually learned through repeated experiences and begin to feel like facts rather than interpretations.
So instead of fighting thoughts directly, we change the state that maintains them while also helping the mind examine old assumptions more realistically. As the nervous system becomes calmer, the brain is more able to process new experiences, test predictions, and update beliefs that are no longer helpful or accurate.
Over time, your system learns a different baseline. Calmness stops feeling unfamiliar, thinking becomes more flexible, and new emotional and behavioral responses become more natural and automatic.
