Mental Health Resources & Tools
Supporting Your Journey to Authentic Connection
Access our curated mental health resources designed to support healthcare professionals, sensitive high achievers, and athletes. Whether you’re seeking tools for anxiety, trauma, or personal growth, we’ve created these resources to help you on your journey of transformation.
Free Mental Health Resources
Access our curated mental health resources designed to support your journey in individual therapy, couples therapy, or mental performance coaching. Whether you’re seeking tools for anxiety, trauma, or personal growth, we’ve created these resources to help you on your journey of transformation.
Your Therapy Journey Guide
A comprehensive guide to help you understand and prepare for your therapeutic journey.
Download GuideOnline Therapy Success Guide
Learn how to make the most of your online therapy experience with practical tips and insights.
Download GuideEmotional Awareness Journal Prompts
Deepen your emotional awareness through guided journaling prompts designed for sensitive high achievers.
Download PromptsGrounding Techniques
A collection of practical grounding exercises to help you stay present and centered in moments of overwhelm.
Download TechniquesUnderstanding Your Window of Tolerance
Learn about this essential concept for managing emotional regulation and maintaining balance in high-pressure situations.
Download GuideYouth Athlete Goal Setting Guide
A practical guide to help young athletes set meaningful goals that balance performance excellence with personal growth.
Download GuideCurated Mental Health Resources for Your Journey
I’ve carefully selected these resources to support your healing, growth, and performance journey. From foundational texts on trauma and emotional healing to practical tools for mental performance, each recommendation aligns with the evidence-based approaches we use in our work together.
Recommended Books
Explore these carefully selected books that support your journey of healing, growth, and performance. Each category offers insights aligned with our work together, from understanding emotions to developing mental resilience.
Therapy & Emotional Healing
The Body Keeps the Score
by Bessel van der Kolk
Essential reading on trauma, neuroscience, and healing
Learn More →When the Body Says No
by Dr. Gabor Maté
Understanding the stress-disease connection and healing trauma
Learn More →Internal Family Systems Skills Workbook
by Frank Anderson, Martha Sweezy & Richard Schwartz
Practical exercises for healing and developing self-leadership
Learn More →Hold Me Tight
by Dr. Sue Johnson
Seven conversations for a lifetime of love using EFIT approach
Learn More →Attached
by Amir Levine & Rachel Heller
Understanding adult attachment styles in relationships
Learn More →Personal Growth & Sensitivity
The Highly Sensitive Person
by Elaine Aron
Understanding and embracing sensitivity as a strength
Learn More →Adult Children of Emotionally Immature Parents
by Lindsay C. Gibson
Healing from emotional neglect and building authentic relationships
Learn More →The Body Is Not an Apology
by Sonya Renee Taylor
Radical self-love journey and body acceptance
Learn More →Set Boundaries, Find Peace
by Nedra Glover Tawwab
A guide to setting healthy boundaries in relationships
Learn More →Burnout
by Emily Nagoski & Amelia Nagoski
Understanding and healing from chronic stress
Learn More →The Gifts of Imperfection
by Brené Brown
Embracing authenticity and letting go of perfectionism
Learn More →Mental Performance & Athletics
Take Back the Game
by Linda Flanagan
Restoring the promise of youth sports and balanced development
Learn More →The Mental Game
by Brian Cain
Mental performance strategies for authentic athletic development
Learn More →Mental Performance Mastery
by Brian Cain
Practical framework for developing mental toughness and resilience
Learn More →The Brave Athlete
by Simon Marshall PhD & Lesley Paterson
Calm the inner voices and overcome mental limits in sport
Learn More →Mind Gym
by Gary Mack & David Casstevens
An athlete’s guide to inner excellence and mental training
Learn More →The Champion’s Mind
by Jim Afremow
How great athletes think, train, and thrive holistically
Learn More →In Pursuit of Excellence
by Terry Orlick
Balancing performance with personal well-being
Learn More →Peak
by K. Anders Ericsson & Robert Pool
Understanding the science of expertise and human potential
Learn More →Podcasts & Video Resources
Dive deeper into these hand-picked episodes that explore emotional healing, mental performance, and personal growth. Each resource offers expert insights and practical wisdom to support your journey.
Therapy & Emotional Healing
Huberman Lab
Episode: “Dr. Richard Schwartz: Understanding & Healing Trauma”
Deep dive into Internal Family Systems (IFS) therapy and trauma healing
Listen Now →We Can Do Hard Things
Episode: “Dick Schwartz on Why We ALL Have Multiple Personalities”
Exploring the parts work approach of IFS therapy
Listen Now →Growing Through Connection
Episode: “Dr. Sue Johnson on Emotionally Focused Therapy”
Understanding EFIT and emotional connection in relationships
Listen Now →Diary of a CEO
Episode: “Dr. Gabor Maté on Trauma, Addiction & Healing”
Understanding the mind-body connection in trauma healing
Watch Now →Somatic EMDR
Video: “Dr. Arielle Schwartz on Somatic EMDR”
Understanding the body’s role in trauma processing
Watch Now →Embodied Living
Episode: “Dr. Scott Lyons on Somatic Mindfulness”
Exploring embodied awareness and healing practices
Listen Now →Personal Growth & Sensitivity
Unlocking Us with Brené Brown
Episode: “The Gifts of Sensitivity and High Sensation”
Understanding sensitivity as a strength in personal growth
Listen Now →Being Well with Dr. Rick Hanson
Episode: “Navigating Life as a Highly Sensitive Person”
Tools for thriving with heightened sensitivity
Listen Now →TED Talk: The Power of Vulnerability
by Brené Brown
Embracing vulnerability in personal and professional life
Watch Now →The One You Feed
Episode: “Gay Hendricks on The Big Leap”
Overcoming upper limits and embracing your zone of genius
Listen Now →Ten Percent Happier
Episode: “Burnout and the High Achiever’s Dilemma”
Managing perfectionism and professional burnout
Listen Now →The Psychology of High Performance
Episode: “Emily & Amelia Nagoski on Burnout”
Understanding and healing from chronic stress cycles
Listen Now →Mental Performance & Athletics
We Can Do Hard Things
Episode: “Linda Flanagan on Taking Back Youth Sports”
Exploring how to restore the promise of youth sports and protect our kids’ well-being
Listen Now →Finding Mastery
Episode: “Dr. Michael Gervais on High Performance Mindset”
Balancing excellence with emotional well-being in sports
Listen Now →The Brian Cain Mental Performance Mastery
Episode: “The Human Side of Athletic Excellence”
Understanding the emotional depth beneath performance
Listen Now →The Sport Psych Show
Episode: “Youth Sports and Emotional Development”
Nurturing both athletic skill and personal growth
Listen Now →TED Talk: The Path to Peak Performance
by Dr. Jim Taylor
Integrating mental skills with emotional awareness
Watch Now →Compete to Create
Episode: “Finding Balance in High Performance”
Maintaining humanity while pursuing excellence
Listen Now →The Parents Guide to Youth Sports
Episode: “Supporting Athletic Development Holistically”
Building emotional intelligence through sports
Watch Now →Digital Tools & Apps
Discover these practical digital tools that can support your daily practice of emotional awareness, stress management, and mental performance. Each resource has been carefully selected to complement our therapeutic work.
Mindfulness & Emotional Awareness
Insight Timer
Meditation & Mindfulness App
Free guided meditations, including IFS and somatic awareness practices
Learn More →Mental Performance
Headspace for Athletes
Focus & Performance Meditation
Pre-competition mindfulness and focus training specifically designed for athletes
Learn More →Champion’s Mind
Mental Training App
Daily mental skills training for youth athletes and high achievers
Learn More →Relationship Tools
Gottman Card Decks
Relationship Building App
Conversation starters and emotional awareness exercises for deeper connection
Learn More →Paired
Relationship Connection App
Daily questions and exercises for authentic emotional connection
Learn More →Goal Setting & Tracking
Strava
Activity Tracking App
Goal setting and progress tracking for athletes, with community support features
Learn More →Whoop
Recovery & Performance App
Track stress, recovery, and readiness for optimal performance
Learn More →Ready to Begin Your Journey?
Taking the first step towards therapy is an act of courage and self-care. I offer a free consultation to explore how we might work together and answer any questions you have about the process.
Online Sessions Throughout Ontario
Secure, comfortable therapy from your space
In-Person Sessions in Waterloo
Available at Upstream Counselling
Questions? Send me a message and I’ll get back to you within 24-48 hours.