Coping Tools/Stress
experiment & use those that serve YOU best—feel free to ignore the rest!
Wellness Recovery Action Plan (other books and info available from Copeland Center)
Book: The Book of Sleep: 75 Strategies to Relieve Insomnia by Dr. Nicole Moshfegh (sleep is a huge foundation for mental health!)
A fantastic guide on understanding and regulating your nervous system: https://neurodivergentinsights.com/blog/up-and-down-regulation
More about nervous system states/mapping:
Nervous system support strategies:
35 coping techniques for anxiety
My workshop on Mindful Sensory Self-Care
Coping cards to print and color from Jaclyn Alper
Coping statements for panic
Yoga with Adriene (YouTube - website)
Spiral Technique guided imagery
My workshop on Stress & Productivity
App: Track and analyze moods and activities with quick logging on Daylio
App: Relax and build insights and skills with choose-your-own-adventure app Betwixt
App: Get help keeping up with meds using Take Your Pills
Also see the Meditations section
Autism, ADHD, & Neurodivergence
General ND resources:
Neuroqueer essays by Nick Walker
Resource list from ND Therapists: https://ndtherapists.com/resources/
App: Routine Flow app to guide you through daily tasks (free options)
App: Goblin Tools AI app/site to help with planning task steps, organizing brain dumps, communication nuance, and more (free)
Guide on preparing for sensory needs: environmental scan
Blog on Nervous system info & regulation strategies: https://neurodivergentinsights.com/blog/up-and-down-regulation
Blog: How to think about self-disclosure from Neurodivergent Insights
Struggle Care resources on keeping house from KC Davis (includes course on “Cleaning your depression house” for $15; she has a related TikTok series)
About Autism:
Reframing Autism’s Autism Essentials course is a great place to start getting oriented to the Autistic experience
Autism infographics and relatable memes: https://www.mattlowrylpp.com/meme-gallery
Autistic questioning/self-discovery:
Website: Embrace Autism has a great selection of free self-assessment resources and other information
Book: Is this Autism? A Guide for Clinicians and Everyone Else by Henderson, Wayland, & White
Book: What I Mean When I Say I’m Autistic: Unpuzzling a Life on the Autism Spectrum by Annie Kotowicz
Blog: “How do I know if I’m autistic” by Neurodivergent Insights
Blog: Autism in relation to PTSD for “Misdiagnosis Monday” by Neurodivergent Insights (also explore the rest of the site, which has lots of great articles)
ADHD resources (most of these books are also available as audiobooks):
Bullet Journal intro by The Lazy Genius
Videos: How To ADHD on YouTube
Book: Dirty Laundry: Why Adults with ADHD Are So Ashamed and What We Can Do to Help by Richard Pink and Roxane Emery (of @ADHD_love on TikTok)
Book: ADD-Friendly Ways to Organize Your Life: Strategies that Work from an Acclaimed Professional Organizer and a Renowned ADD Clinician by Kohlberg and Nadeau
Book: A Radical Guide for Women with ADHD: Embrace Neurodiversity, Live Boldly, and Break Through Barriers by Solden and Frank
Meditation/Mindfulness Resources
My meditation link list - updated periodically
Favorite apps:
Insight Timer - also available on web, guided meditations, ability to create/share playlists, meditation bell/timer feature
Smiling Mind - good for beginners and exploring various forms of mindfulness/meditation
Calm - “breathe bubble” feature
Stay Focused - for mindful check-ins with app use (or use built-in phone feature if available)
Yoga with Adriene (YouTube - website)
Felt Sense descriptors list for Guided Focusing
Creative Healing Resources
My Workshop Slides on Creativity for Healing & Growth
Perspective Fill-in-the-Blank Letter (download)
General Trauma Resources
Preparation videos for painless processing through Four Blinks Flash technique in our therapy (more information at fourblinks.com)
IFS (Parts/Inner Child) Resources
IFS meditations (also check out others by the same facilitators on Insight Timer)
“6 Fs” process for connecting with parts
App: IFS Chatbot “Buddy”
You can learn self-parenting skills by modeling after respectful parenting resources like these:
Books:
No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model by Dr. Richard Schwartz (audio format recommended to guide the exercises)
Emotional Freedom Technique (Tapping)
App: Guided audio available at The Tapping Solution (free options)
EFT International resources on how to tap
Short “fill in the blank” guided EFT video
EFT research: Scienceoftapping.org
Meta-analysis: Energy psychology: Efficacy, speed, mechanisms - ScienceDirect
FAQs about therapy for college students MiResource learning center - addresses questions about using insurance, finding a therapist, and wellness tips
Open Path Wellness Courses (clients only)
Free, 24/7 online courses to complement your therapy process. Topics include…
self-esteem 101
• financial wellnessstudy skills
• mindfulness meditationstress reduction
• mindful internet/social usehealthy sleep
• alcohol and other drugsrelationships 101
• burnout preventioncommunication skills
• grief and lossanger management
• and more
Login URL: https://wellness.openpathcollective.org
Secret Key available here. Open Path asks for these courses to be offered only to my clients. To get access, please ask me for the password to this page.
My Favorite Helpful Tools
Weighted blanket: https://www.amazon.com/gp/product/B075W9KL7G/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Mini weighted blanket:
https://www.amazon.com/gp/product/B0B7HMJLXM/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1Adult sleep swaddle:
https://www.amazon.com/gp/product/B08TTF9QB2/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1Sleep headphones (corded): https://www.amazon.com/gp/product/B01HYJEOU6/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Flare Calmer sound filters: https://www.amazon.com/gp/product/B08KHJKC4V/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Loop earplugs:
https://us.loopearplugs.com/pages/quizIn-ear ANC earbuds:
https://www.amazon.com/gp/product/B08L7D38ZL/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1Over-ear ANC headphones: https://www.amazon.com/gp/product/B07Y1KG9SR/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Dry brush (for tactile seeking):
https://www.amazon.com/gp/product/B07HKVFB41/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1Spiky rings (for tactile seeking):
https://www.amazon.com/gp/product/B08D3VSRFV/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1Compression gloves:
https://www.amazon.com/gp/product/B07Y8L2RCC/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1Compression binder (can be worn over chest/upper arms for upper body all-around deep pressure):
https://www.amazon.com/gp/product/B010E7MOBQ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Looking for a therapist? 👋 Reach out!