Resources
Tools to support the work between sessions
Videos, guided audio, and practices to use between sessions. This collection keeps growing.
Free therapy worksheets and tools from a Texas-based online therapist. Every handout here is yours to read, download, and keep — whether we're working together in virtual therapy or you're simply looking for a little support for anxiety, trauma, or ADHD. New resources are added regularly.
Worksheets & therapy tools
Grounding techniques, reflection exercises, and coping strategies to use between sessions — simple ways to pause, notice, and respond differently.
IFS / Parts work
Exploring the different parts inside you with curiosity and compassion.
Exploring Your Inner Parts
Meet the parts that protect you, the pain they carry, and the Self that can lead with calm and clarity.
IFS Overview
A plain-language introduction to Internal Family Systems and how parts work.
Grounding & regulation tools
Practices for settling your nervous system when things feel like too much.
Nervous System States
Recognize what state you're in and what helps you move toward safety.
Emotion Regulation Skills
Practical skills for riding out strong emotions without being run by them.
What I Can Control and What I Can't
A gentle visual reminder to focus your energy on what you can influence — and let go of what you can't.
Motivation & change
Understanding where you are in the process of changing something.
Boundaries
Tools for noticing your limits and holding them with care.
Healthy Boundaries
What healthy boundaries look like in practice, and how to name them.
Communication
Ways to say what you mean and be heard, without steamrolling or shrinking.
Communication Styles Quick Guide
A short reference for spotting your default style in conversation.
Passive, Aggressive & Assertive Communication
Compare the three styles side by side with everyday examples.
Assertiveness Training
Step-by-step practice for asking directly and saying no clearly.
Adult ADHD
Practical tools for navigating work-related ADHD challenges with structure and self-compassion.
Work-Related ADHD Tools (condensed)
A quick-reference version of strategies to manage focus, overwhelm, and productivity in a work setting.
Work-Related ADHD Tools
The full worksheet with expanded guidance for managing focus, overwhelm, and productivity in a work setting.
Living Alongside ADHD
Practical tools for partners, family members, and loved ones navigating ADHD together with understanding and clear boundaries.
Gottman relationship worksheets
Research-based tools for understanding relationship patterns and building stronger connection.
The Four Horsemen & Their Antidotes
Recognize the patterns that erode relationships and learn the Gottman antidotes that rebuild trust and closeness.
Faith & identity
Anchoring who you are, how you connect, and what you're made for.
3 Circles: Identity, Relationship & Purpose
A visual map of who you are in Christ, how you experience connection, and the purpose you live out — with truth statements to anchor each circle.
Video resources
Short videos on coping skills, trauma, and emotional wellness.
On what healing looks like, really
What healing actually looks like in real life — not the polished version.
On Trauma and nervous system response to it
How trauma lives in the nervous system, and what responding to it can look like.
On Shame and process of healing from it
Understanding shame and how the process of healing from it begins.
On Rejection or perceived rejection
Making sense of rejection — and the rejection we only perceive.
On imposter's syndrome
Imposter's syndrome and its connection to trauma.
Chronic Indecision and why we sometimes get stuck
Why we get stuck deciding, and what's really underneath chronic indecision.
On relationships and healing trauma
How trauma shapes relationships, and how healing can happen in them.
Relationships — Effective sentences to start difficult conversations
Simple, effective opening sentences for the conversations you keep putting off.
Audio & guided meditations
Recorded meditations and calming practices you can listen to anytime.
Shifting perspective on emotion: un-blending
A guided exercise for creating space between you and a strong emotion.
Content hub
New resources are in the works — short reflections, deeper teaching videos, and conversations about mental health and everyday life.
Reels & shorts
Sometimes it's not really about the coffee
Trauma-informed therapy is about more than treating trauma — it’s a way of understanding how your experiences, family, and culture shape the patterns you live with today.
What does trauma-informed therapy actually look like?
Beyond the buzzword — what trauma-informed therapy really looks like in the therapy room, and how it shapes the way we work together.
Podcast
Conversations and reflections on faith, mental health, and meaningful living.
Coming soonLooking for support right now?
If you are experiencing a mental health emergency, call or text 988 (Suicide & Crisis Lifeline), call 911, or go to your nearest emergency room.
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