FOR YOU, ANYTIME
Resources & Support
Healing doesn't only happen in session. Here are workbooks, worksheets, and trusted resources you can return to whenever you need a little support between our conversations — or before we've even met.
TRY THIS NOW
The 5-4-3-2-1 Grounding Exercise
If your mind is racing, pause and notice, one breath at a time:
5 things you can see
​
4 things you can touch
​
3 things you can hear
​
2 things you can smell
​
1 thing you can taste
FREE DOWNLOADS
Workbooks & Worksheets
Print these out, journal alongside them, or bring your reflections into our next session together.
Workbook · 12 pages
Understanding Your Anxiety
A guided workbook to help you identify anxiety triggers, track patterns, and build a personalized toolkit of coping strategies.
Worksheet · 2 pages
Values Clarification
A simple exercise for life coaching clients to identify what matters most, and use it as a compass for decisions.
Worksheet · 3 pages
Gentle Grief Journal Prompts
Reflective prompts to sit with loss at your own pace, whether it's recent or has been carried for years.
Workbook · 8 pages
Boundary-Setting Basics
Practical language and reflection exercises for setting boundaries with compassion, in relationships and at work.
Worksheet · 1 page
Daily Check-In Tracker
A simple mood, sleep, and energy tracker to notice patterns over time-helpful to bring to sessions.
Worksheet · 2 pages
Self-Compassion Break
A short practice for moments of self-criticism, adapted from mindful self-compassion research
TRY THIS NOW
The 5-4-3-2-1 Grounding Exercise
If your mind is racing, pause and notice, one breath at a time:
5 things you can see
​
4 things you can touch
​
3 things you can hear
​
2 things you can smell
​
1 thing you can taste
FREE DOWNLOADS
Workbooks & Worksheets
Print these out, journal alongside them, or bring your reflections into our next session together.
Infographic · 1 page
Communicating My Needs
These prompts may help you communicate your support needs during conversations.
Infosheet · 1 page
Emotional Reaction Cycle
An Introduction to our Nervous Systems—and why it matters.
Infosheet · 2 pages
Understanding Grief
A compassionate guide to what grief does to the brain—and why healing takes time.
BEYOND MY PRACTICE
Trusted Outside Resources
Organizations, tools, and reading I trust and often recommend to clients.
OTHER INFO
Frequently Asked Questions
Only YOU can decide when it is time. And reaching out or looking online at
therapists/counsellors is a great start. Most of us decide to reach out when things are
feeling heavy, messy, or hard to figure out on our own. This might look like feeling
overwhelmed, stuck, anxious, low, disconnected, burnt out, grieving, navigating a big life
change, or noticing patterns in yourself or your relationships that you’re ready to
understand differently.Finding the right counsellor or therapist is really about finding someone you feel comfortable with—someone who listens, doesn’t judge, and lets you move at your own pace. It’s okay to ask questions, book a first session, and notice how you feel. A good fit should feel safe, supportive, and like you can be yourself. You might ask things like: What is your approach to therapy? Have you supported people with concerns like mine? What might working together look like? How do you help clients feel safe and supported? What can I expect in a first session? You can also ask anything that helps you get a feel for whether the space feels right for you.
A good therapist is someone who helps you feel safe enough to be honest, even when
things feel messy or hard to say out loud. Some qualities to look for are warmth,
compassion, good listening, patience, honesty, respect for your pace, and the ability to
support you without judgment. A good therapist does not make you feel broken or
rushed—they walk alongside you, help you understand yourself more clearly, and
support you as you begin finding your way back to yourself.
