A KINDER WAY TO HEAL ❤︎⁠ A MORE COMPASSIONATE YOU
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One Emotional Wound at a Time

A guided self-reflection journey by Katrina Arbuthnot


Some wounds don't disappear simply because we learn how to carry them.


Take The Plaster Off is a gentle, guided book designed to help you explore the emotional wounds, patterns and behaviours you may have been carrying.


Using simple, accessible language and guided writing exercises, Katrina invites you to slow down, reflect honestly and begin to understand not just what happened, but how it has shaped the way you think, feel and respond today.

At the heart of this book is one simple idea: The plaster was never the problem. It protected you when you needed it.

The question is: do you still need it?


This book explores the 'invisible plasters' we often develop in response to difficult experiences, things like people-pleasing, perfectionism, anger, avoidance, staying constantly busy, shutting down, making everyone laugh or pretending we're okay.

A 5 Session Journey To Understand What You've Been Carrying

Tell The Story

Explore what happened and put the experience into words.

Understand The Impact

Explore how the wound has affected your life.

Look At The Plaster

Recognise the ways you learned to cope and how those patterns may still be affecting you today.

Reconnect With Yourself

Begin to reconnect with yourself beyond the wound and the ways you learned to protect it.

Choose what Comes Next

Consider what you want to carry forward and what you may be ready to leave behind.

Is This Book For You?

This book may be for you if…

  • You’ve become very good at saying 'I’m fine';
  • You keep yourself busy so you don’t have to stop and feel;
  • You tend to put everyone else first;
  • You understand what happened to you, but still feel affected by it;
  • You recognise patterns such as perfectionism, anger, avoidance or people-pleasing;
  • You’ve spent a long time trying to change yourself without asking what those behaviours may have been protecting;
  • You want a gentle, private way to understand yourself better.


What Makes This Book Different?

This isn’t a book that tells you to 'fix yourself'.

Katrina’s approach is rooted in curiosity, compassion and honesty. The book encourages you to work at your own pace, to pause when you need to, and to choose only what feels safe to explore.


There is no timeline and no 'right' way to complete it. Katrina explicitly encourages readers to leave questions, pause, or seek professional support if something feels too difficult to explore alone.

Inside The Book

You’ll find:

  • Reflective reading and personal insights from Katrina;
  • The Plaster Theory;
  • Exploration of the 'Invisible Plasters';
  • Five guided writing sessions;
  • Reflection prompts throughout;
  • Space to write directly in the book;
  • Additional journal pages;
  • Gentle reminders to move at your own pace.


And throughout it all, one guiding principle:


One plaster.

One wound.

One layer at a time.



You don’t have to heal your whole life today.

You simply have to begin where you are.


This book is intended to support self-reflection and personal growth. It is not a substitute for professional medical, psychological or mental health advice, diagnosis or treatment. If you feel overwhelmed while completing the exercises, please pause and seek support from a qualified healthcare professional or therapist.

Get The Book

Frequently Asked Questions

  • It’s both. Take the Plaster Off combines reflective reading with guided writing exercises, giving you space to explore your own experiences as you move through the book.

  • No. Katrina encourages you to move at your own pace. You can pause, skip a question, choose a different 'plaster' to explore, or come back to a section when you feel ready.

  • There is no set timeline. Some readers may choose to work through the sessions over consecutive days, while others may leave more time between them. The book is designed to work around your pace, not the other way around.

  • No. You can write in the spaces provided or use your own notebook or journal if you’d prefer to keep your reflections separate.

  • The book looks at emotional wounds and the ways we may learn to protect ourselves through things like busyness, perfectionism, people-pleasing, anger, humour, avoidance or shutting down.

  • No. You do not need to identify with the word 'trauma' to use the book. It may simply help you explore an experience, relationship, loss, memory or pattern that still feels significant to you.

  • You can stop. The book repeatedly encourages readers not to push through something that feels too big. You can pause, choose a different area to explore, or seek support from a therapist or counsellor if that feels more appropriate.

  • No. The book is designed to support self-reflection and personal growth, not replace medical, psychological or mental health advice, diagnosis or treatment.

  • That’s okay. The book encourages you to begin by asking what feels ready to be seen, rather than forcing yourself to choose the 'biggest' or most difficult experience. 

  • You can return to it whenever another 'plaster' feels ready to be explored. The process is designed to be repeated gently, one wound and one layer at a time.

  • It may resonate with you if you want to understand yourself more deeply, particularly if you recognise patterns such as people-pleasing, staying constantly busy, perfectionism, anger, shutting down or always needing to appear strong.

  • Yes! It could make a thoughtful gift for someone interested in self-reflection, journaling and personal growth, although because the subject matter is personal, I’d probably phrase this sensitively on the site.

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