Resources for Healing + Deeper Understanding

Anxiety

• The Anxiety Toolkit – Practical, evidence-based tools for managing worry and overthinking.
• DARE: The New Way to Stop Anxiety and Panic Attacks – A counterintuitive, action-oriented approach to panic and anxiety.
• Feeling Good- Overcome Depression and Anxiety with Proven Techniques – CBT-based strategies for shifting anxious and depressive thinking.
• Why is therapy important for treating anxiety? 
• What is an Anxiety Disorder? - Sheppard Pratt

Depression

• The Upward Spiral– Small neuroscience-informed changes that positively impact mood.
• Lost Connections– A broader look at depression and the role of disconnection.
• Noonday Demon– A deeply personal and researched exploration of depression.
• Depression Basics- Psychology Today article

Self-Esteem & Self-Compassion

• Self-Compassion – A research-based guide to treating yourself with kindness.
• Six Pillars of Self-Esteem – Foundational principles for building confidence.
• The Confidence Gap – ACT-informed tools for taking action despite fear.
  
• Self-esteem/ Self-compassion- What impacts self-worth? - Psychology Today article
• Using Social Media for Validation- Psychology Today article

Health At Every Size

• Health At Every Size- The surprising truth about your weight 
• Anti Diet- Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating
• The Body is Not an Apology- The power of radical self-love
• Body Kindness- Transform Your Health from the Inside Out—and Never Say Diet Again 
• Health at Every Size- Psychology Today article

Women's Mental Health

• Midi- Women's Health and Mental Health Care Revolution

Teen Therapy

• 3 Signs Your Teen Needs Therapy- Psychology Today Article
• Blending Music and Talk Therapy for Kids and Teens- Psychology Today article

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Life Transitions

• Life Transitions- Turning Change into Opportunity- Psychology Today article
• 5 Signs a Young Adult Might be Struggling- Psychology Today article

Medication Management

• Is Psychiatric Medication Right for You? - Psychology Today article
• Psychiatric Medication for College Students- Psychology Today article

Loneliness & Connection

• Together: The Healing Power of Human Connection in a Sometimes Lonely World – The science and importance of meaningful connection.
• The Art of Gathering – How to create deeper, more intentional connection.
• Lost Connections –Exploring social isolation and belonging.
• The Meaning behind Meaningful Connections- Psychology Today article
• Breaking Barriers in Women's Mental Health- Psychology Today article

High Achievers, Burnout & Perfectionism

• Gifts Of Imperfection  – Letting go of perfectionism and embracing authenticity.
• Burnout- Preventing Emotional Exhaustion – Completing the stress cycle and preventing emotional exhaustion.
• No Bad Parts  – Internal Family Systems approach to understanding parts of yourself.
• Pitfalls of Perfectionism- Psychology Today article
• Managing Work Stress- Psychology Today article

Parenting Stress

• The Whole Brain Child  – Brain-based parenting strategies.
• How To Talk with Kids So They Will Listen  – Practical communication tools.
• Parenting From the Inside Out  – Parenting with self-awareness.
• Sex Positive Families- How to Talk with Your Children About Sex  
• Good Enough Parenting - A Six-Point Plan for a Stronger Relationship With Your Child
• Brain-Body Parenting - How to Stop Managing Behavior and Start Raising Joyful, Resilient Kids
• Raising Children Compassionately- Parenting the Nonviolent Communication Way
• Translating Teens- 10 Strategies for Understanding and Empowering Your Kid
• Rising Strong- Brene Brown
• How Can I Reduce Parenting Stress?- Psychology Today article

Relationship and Sex Life

• Hold Me Tight  – Emotionally Focused Therapy strategies for couples.
• Attached  – Attachment styles in adult relationships.
• Seven Principles of Making a Marriage Work  – Research-based relationship habits.
• Come As You Are- Surprising New Science That Will Transform Your Sex Life
• Mating in Captivity- Unlocking Erotic Intelligence
• Polysecure- Attachment, Trauma and Consensual Non-monogamy 
• Polywise- A Deeper Dive in Navigating Relationships 
• Love More Fight Less-Communication Skills Every Couple Needs: A Relationship Workbook for Couples
• Tapping into Strength and Wellness as an LGBTQIA+ Person- Psychology Today article
• Not all Women are Created Equal- Psychology Today article
• Relationships, Relationships, Relationships- Psychology Today article
• Dance of Anger- Woman's Guide to Changing the Patterns of Intimate Relationships- by Harriet Lerner
• Glossary of LGBTQIA+ Terms for Health Care Teams- National LGBT Health Education Center

Trauma & Nervous System Healing

• The Body Keeps the Score – Trauma, the brain, and body-based healing.
• The Gift of Therapy  – Reflections on the therapeutic relationship.
• Full Catastrophe Living  – Mindfulness for stress, pain, and overwhelm.
• Mindfulness through a trauma-informed lens- Psychology Today article

Chronic Pain & Mind-Body Health

• The Mindbody Prescription– Emotional contributors to physical pain.
• Explain Pain – Accessible pain neuroscience education.
• Chronic Pain- A Gift Gone Bad- Psychology Today article

Articles & Educational Reading

• Psychology Today – Therapist-written articles on anxiety, relationships, identity, and growth.
• The School of Life – Essays on emotional intelligence and meaning.
• Telehealth Therapy- Psychology Today article

Virtual Therapy in Maryland-Mental Health Support from Anywhere

• Virtual Therapy- How it Works- Psychology Today article
  

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The following links are listed to provide you with additional online mental health care information.

Associations & Institutes

• American Association for Marriage and Family Therapy
• American Counseling Association
• American Psychological Association
• Substance Abuse and Mental Health Services Administration
• National Women's Health Resource Center
• National Alliance on Mental Illness

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Suicide Awareness and Hotlines

• American Foundation for Suicide Prevention
• Suicide Awareness-Voices for Education

PTSD

• National Center for Post Traumatic Stress Disorder- PTSD
• Traumatic Stress Institute

Podcasts

• The Verywell Mind  
• The Happiness Lab 
• Unlocking Us- Brene Brown 
• The Savvy Psychologist‍
• Therapist Uncensored ‍
• What Your Therapist Is Reading ‍
• Robyn Gobbel Podcast‍
• Podcast for Stressed Out Parents

INSIGHT TIMER: Free meditations & sound baths.


HEADSPACE OR CALM: Great for anxiety and sleep.


MINDFUL MOMENTS: Set reminders on your phone or work calendar throughout the day to pause, check in, and breathe.

MINDFUL MOMENTS: Set reminders throughout the day to pause, check in, and breathe.


WALKING MEDITATIONS: Focus on your breath and surroundings as you move.

SIGHT: calming images or nature walks.
SOUND: music, white noise, or rain sounds.
TOUCH: soft blanket, textured object.
SMELL: essential oils or fresh scents.
TASTE: peppermint tea, lemon water, grounding snacks.

USE YOUR SENSES TO BECOME FULLY PRESENT: 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 or feel internally.

Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4. Repeat 3–5 rounds.

The TIPP skills are quick techniques designed to regulate emotions by shifting your body’s chemistry:


T - Extreme Temperature - Cold Splash


I - Intense Exercise - Jumping Jacks


P - Paced Breathing - Paced Breathing (use the breathing exercises above)


P - Progressive Muscle Relaxation - Tense your body parts then let them relax.

When you’re overwhelmed by emotions, you can distract yourself in healthy ways using the ACCEPTS skills:


A – Activities
Do something that engages your mind or body (e.g., read, clean, play a game, go for a walk).


C – Contributing
Shift focus by helping someone else (e.g., volunteer, call a friend, do a small favor).


C – Comparisons
Remind yourself of times you’ve gotten through worse, or compare your situation to others who have faced difficulties and survived.


E – Emotions (Opposite)
Do something that sparks the opposite emotion of what you’re feeling (e.g., watch a funny video when sad, listen to calming music when angry).


P – Pushing Away
Temporarily set aside the distressing situation in your mind; give yourself permission to return to it later.


T – Thoughts
Distract with mental activities (e.g., puzzles, reading, counting, reciting song lyrics or prayers).


S – Sensations
Use your senses to ground yourself (e.g., hold ice, take a hot shower, squeeze a stress ball, smell something calming).