Resources and Tools
Here are some helpful resources and tools I typically encourage people I work with to use in and out of session; I hope you find them helpful.
Please be aware that using some of these resources and tools may uncover pain and trauma. If you are not currently working with a therapist or lack a strong support system, please use with caution, if at all. In times of crisis; call 988 or text 741741.
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Internal Struggle: Chessboard Metaphor Video
Acceptance - Guided Meditation
1 Minute Guided Mindfulness Meditation
2 Minute Guided Mindfulness Meditation
5 Minute Guided Mindfulness Meditation
10 Minute Guided Mindfulness Meditation
Dropping Anchor (Varying Lengths)
Values Clarification Checklist
Personal Values: Circle of Influence
Doing What Matters in Times of Stress: An Illustrated Guide
How we hurt our friends when we are trying to help. Is our positivity toxic?
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Trans Equality: Know Your Rights
Name and Gender Marker Change Guide
Ask the court for an order recognizing your gender change and changing your name
Self-Filling Form Tool - Legal Name and Gender Change - Minor - Both Parents Signing
Decision Tree: Self-Filling Forms Flowchart Aug 2023.pdf
Podcast: Made It Out
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Self-Compassion Break [5 minutes]
Affectionate Breathing [21 minutes]
Compassionate Body Scan [24 minutes]
Loving-Kindness Meditation [20 minutes]
Self-Compassion/Loving-Kindness Meditation [20 minutes]
Noting Your Emotions [18 minutes]
Soften, soothe, allow: Working with emotions in the body [15 minutes]
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Avoiding Burnout: The Stress Cycle
Black Dog Institute Daily Mood Chart
Video: What is the Cycle of Anxiety?
Surrender to Uncertainty Podcast
Eating Disorder Harm Reduction
How We Feel (emotion and educational tracking app)
Come As Your Are by Emily Nagoski
Will I Ever Be Good Enough: : Healing the Daughters of Narcissistic Mothers by Dr. Karyl McBride Ph.D.