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Articles and Resources

Transformative change over time often requires smaller shifts in our everyday thinking and behavior. In fact, a 2009 study showed it takes upwards of 66-90 days to create a new habit related to daily actions (like eating fruit instead of a soda) and 21 additional days for the habit to become automatic (Lally et al). It is my goal to help support your efforts towards change in between our counseling sessions. On this page, I have curated some of my favorite articles and website links. It is my hope these resources may support you in reaching your personal goals.

Family at the Table


Being a parent is one of life's greatest treasures, but it is not without difficulty. Your child is constantly changing and with each phase of their development, new approaches to parenting may be required to nurture and support their physical, emotional, psychological, and relational development. The CDC has a wonderful, easy-to-use guide for positive parenting at every stage. It outlines social, emotional, and physical changes you can anticipate as well as ways you can engage with your child to positively support their development.

Parents who play with their children have higher levels of oxytocin, a brain chemical that counteracts the effects of stress, reducing blood pressure, anxiety, and fear (Dewar, 2019). Playing with your child builds their self esteem, encourages brain development, improving problem-solving and emotional regulation skills. Check out this article on play which includes three links to additional play resources based on your child's age.

Divorce is hard on everyone, even in the best of situations. Parents can work towards creating a stable and nurturing environment that will help their children thrive in the face of the changes divorce brings. This website provides easy-to-implement strategies for positive parenting through divorce.

Dimensions of Wellness

Abraham Maslow (1962) was one of the first in the field of psychology to describe “wellbeing” when he described characteristics of a self-actualized person.

Since then, researchers have discovered that wellness is a holistic integration of physical, mental, and spiritual well-being; our emotional well-being is not isolated from the health of our mind, body, or spirit.


Seligman (2011) proposed five elements that contribute to long-lasting flourishing and well-being in his PERMA model: Positive emotions, Engagement in activities that lead to flow, positive Relationships, Meaning derived from our contributions towards the greater good of humanity, and feeling Accomplished in some way. If one or more of these elements are neglected, we may find ourselves floundering or discouraged.  


It can be helpful to examine the dimensions of wellness to get a sense of  areas of strength and success and areas that we'd like to develop. Wellness encompasses eight mutually interdependent dimensions: physical, intellectual, emotional, social, spiritual, vocational, financial, and environmental. Click on the link below to learn more about each dimension and let's chat about it in your next session. 

Image by Noorulabdeen Ahmad


Living with ADHD can be a challenge as it impacts our executice functioning. Executive function skills enable us to plan, focus attention, remember instructions, and manage multiple tasks. Up to 90 percent of kids with ADHD struggle with executive dysfunction, which impairs goal-directed behavior. Teens and adults living with ADHD experience similar challenges which can impact school and work performance, relationships, and one's self-esteem. ADHD may overlap with anxiety, mood disorders, autism, and other conditions. However, it is possible to harness your neurodivergent super-powers and live a flourishing life. One of my favorite resources for ADHD is the online ADDitude Magazine. It provides useful suggestions to help you flourish and excell!

So, what's the "tea" on being a Teenager? This period in life is one of excitement! You are likely seeking independence and clarifying your personal identity. There are a ton of brain and body changes during this time which impact your sleep-wake cycle, emotions, self-concept, and relationships with others. But, you don't have to navigate these changes alone. In addition to our work in therapy, the website can be useful to you as you navigate these developmental shifts. The website covers topics like: Your Changing Body Food & Fitness Diseases & Conditions Sexual Health Drugs & Alcohol School & Jobs Sports Expert Answers (Q&A) Staying Safe Videos

Are you a Christian or spiritual person in a destructive relationship? Abuse and neglect in relationships come in many forms- financial, physical, emotional, and psychological. God cares about YOU! If you're looking for an evidenced & faith-based resource to gain clarity and create safe boundaries, read Leslie Vernick's books, website, and blog.

Coping Skills for Anxiety and Depression


Move your body in nature


Use your CBT logs to reframe your thoughts


Journal; You can use creative visual journaling, create lyrics, or write a poem. 


Grounding techniques. Use box breath, spend five minutes focusing on your senses of tasting something new, smelling a calming frangrance, listening to low-fi music,  and exploring textures through touch. 

Pink Liquid
A girl feeling sad


Our minds, bodies, and emotions are intricately connected. Using skills and techniques that "tap" into all three help to bring about quicker healing. Emotional freedom tapping is an evidenced based somatic practice that helps to reduce anxiety and depression and improve self esteem.

Losing a baby though miscarriage, elective termination, stillbirth, childbirth, after a NICU stay, SIDS, or any other time is, without a doubt, one of the most difficult experiences that a parent will ever endure. Let me be the first to tell you - YOU. ARE. A. PARENT. I myself have experienced devestating grief following my own pregnancy losses. There are no words to explain the depth of despair that a parent goes through when attempting to understand the shift that occurs when all your hopes and joyful expectations suddenly get ripped from you. I would love to help you through the varied seasons of parenthood - in the yearning, the loss, the gains, the pain, the seasons of abundance and the seasons of void or confusion. The button will take you to a trusted online resource.

When experiencing grief, depression, anxiety, or life changes and stressors, it can be hard to remember the strengths we possess that can be leveraged to help us through the difficulty we are facing. Positive psychology research has shown that humans are naturally resourceful and resilient when they are in adverse conditions (McCashen, 2005). A strength-based approach to counseling helps clients recognize their own agency over change and encourages open communication - identifying client values, strengths, and capacities. Approaching problems from this strong, supportive foundation typically leads to client's feeling capable, resourceful, and resilient as they work through their concerns. Let's work together to identify and leverage your strengths!

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