Resources

Therapy Tools

Insight Timer Meditation App: https://insighttimer.com/

I love Sarah Blondin's offerings here.

Feelings wheel

Six steps to mindfully deal with arising emotions

IFS

Finding Inner Harmony

We all have different sides of ourselves - parts that feel confident, parts that feel hurt, parts that try to keep us safe, and parts that carry our pain. Internal Family Systems (IFS) Therapy helps you gently meet and understand these inner parts so you can live with more clarity, compassion, and self-leadership. IFS views the mind as a system made up of distinct “parts,” each with its own feelings, beliefs, and roles - much like members of a family. Some parts may carry fear, shame, or grief, while others work hard to protect you or keep life running smoothly. All of them have good intentions, even when their strategies cause distress.

Dick Schwartz (IFS founder) talking about the IFS model Video

EMDR

Eye Movement Desensitization and Reprocessing

Healing Trauma at Its Core
Trauma can leave the mind feeling stuck - as though you’re reliving the past over and over. EMDR therapy helps your brain reprocess these memories so they no longer hold the same emotional intensity, allowing you to move forward with greater ease.

How EMDR Works
Our brains are naturally wired to heal, much like our bodies. When trauma disrupts this process, painful memories can remain unprocessed, causing symptoms such as flashbacks, anxiety, and depression. EMDR uses gentle, bilateral stimulation - often through guided eye movements - to activate your brain’s natural ability to process and integrate difficult experiences.
This approach is based on how the brain works during Rapid Eye Movement (REM) sleep, when it naturally processes memories and emotions. In EMDR, you remain fully aware and in control, but your brain is given the right conditions to do the healing work it’s been trying to do all along.