Resources

Welcome

This is a living, breathing hub of therapeutic resources that can help you on your healing journey. Check back often for updates and share these with the people you love. Let’s help each other be more present, connected and grounded.

Grounding & Emotional Regulation

Emotional Freedom Technique (EFT)
aka Tapping

EFT or tapping is a grounding technique to help with emotional and physical distress. It is a great tool to have in your pocket for when you are feeling very overwhelmed or anxious. Try it out and see how it works for you!

Grounding Practices

Click on the image on the right to see my blog post that contains three grounding practices you can use to help regulate your nervous system during times of activation. These practices are:

  • Box breathing

  • 5-4-3-2-1 technique

  • Butterfly hug

A small pond with green foliage around it shows a blue boat moored at one shore. Pink band features text that reads 3 grounding practices to use between therapy sessions.

Mindfulness Practice For Grounding

Here is a 10ish minute mindfulness practice I recorded for my clients and myself to come back to when we are feeling overwhelmed, lost or just in need of a quiet moment to ourselves.

Click on the image on the left to download the audio file for yourself.

Light Stream Technique

Originally developed by Francis Shapiro - founder of the EMDR therapy approach - this technique utilizes light and color to help you regulate your body and mind. For an example of how to do this technique, watch the video to the left to experience it.

Sage green background with foliage accents in the top left and bottom right corners feature the word Meditation for grounding & rootedness written in cursive in the middle

Sensory Relaxation & Focus

Bilateral Stimulation Music

Bilateral stimulation, which is an essential component of EMDR therapy, at a slow pace has been proven to be calming and relaxing. It alternates audio from left to right ear and by doing so activates both sides of the brain. For this to work you will need to wear wired headphones, as most bluetooth headphones struggle with this kind of audio output.

Please note if you have a history of seizures, this practice may be contraindicated. This is not meant to be medical advice, so make sure to check with your doctor for specifics.

Brown Noise

You’ve heard of white noise, but have you heard of brown noise? Noise actually has color: pink, brown, white. Brown noise has a lower frequency of sound that is very calming for most folks. Try this out for focused activities, or for sleep. For folks with ADHD and other forms of neurodivergence, brown noise can be a helpful tool for quieting the mind.

Noise Reduction Earplugs

For those with noise sensitivity, or folks who may need some additional help with focus, reducing noise levels around them, or to help regulate after sensory overwhelm, these earplugs have been highly recommended by my colleagues and I have a pair for myself that I find very helpful.

Click on the image to head to Loop’s website.

How To Create a Sensory-Friendly Space

While this article may have been written with children in mind, the principles apply equally to adults. Read on to learn more about how to create spaces in your home to accommodate for sensory overwhelm that is common in autistic and ADHD folks.

image features a screenshot from Loops website with a beige background a portion of young black man's face who is smiling coyly at the camera. Text reads "your life, your volume, earlpugs that reduce the noise in style and confidence"
An indoors space with gray patterned carpet and white walls shows a cozy space with a dark gray couch, a full bookshelf, plants, many frames on the walls as well as pillows, poofs and candles scattered about.

Sleep

Yoga Nidra For Sleep

If you suffer from insomnia, or having trouble falling asleep due to anxiety or rumination, give yoga nidra a try. I also recommend clients get sleep headphones to minimize sensory distraction and to facilitate better falling asleep experience.

Cognitive Shuffle Technique

Unlike counting sheep - which gets repetitive and boring for the brain too quickly - cognitive shuffling scrambles the brain to tire it out. The technique is simple and easy to remember. For an example of how to do this, watch the video on the left.