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.
Online Therapy Success Guide
Learn how to make the most of your online therapy experience with practical tips and insights.
Emotional Awareness Journal Prompts
Deepen your emotional awareness through guided journaling prompts designed for sensitive high achievers.
Grounding Techniques
A collection of practical grounding exercises to help you stay present and centered in moments of overwhelm.
Understanding Your Window of Tolerance
Learn about this essential concept for managing emotional regulation and maintaining balance in high-pressure situations.
Youth Athlete Goal Setting Guide
A practical guide to help young athletes set meaningful goals that balance performance excellence with personal growth.
Curated 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
When the Body Says No
by Dr. Gabor Maté
Understanding the stress-disease connection and healing trauma
Internal Family Systems Skills Workbook
by Frank Anderson, Martha Sweezy & Richard Schwartz
Practical exercises for healing and developing self-leadership
Hold Me Tight
by Dr. Sue Johnson
Seven conversations for a lifetime of love using EFIT approach
Attached
by Amir Levine & Rachel Heller
Understanding adult attachment styles in relationships
Personal Growth & Sensitivity
The Highly Sensitive Person
by Elaine Aron
Understanding and embracing sensitivity as a strength
Adult Children of Emotionally Immature Parents
by Lindsay C. Gibson
Healing from emotional neglect and building authentic relationships
The Body Is Not an Apology
by Sonya Renee Taylor
Radical self-love journey and body acceptance
Set Boundaries, Find Peace
by Nedra Glover Tawwab
A guide to setting healthy boundaries in relationships
Burnout
by Emily Nagoski & Amelia Nagoski
Understanding and healing from chronic stress
The Gifts of Imperfection
by Brené Brown
Embracing authenticity and letting go of perfectionism
Mental Performance & Athletics
Take Back the Game
by Linda Flanagan
Restoring the promise of youth sports and balanced development
The Mental Game
by Brian Cain
Mental performance strategies for authentic athletic development
Mental Performance Mastery
by Brian Cain
Practical framework for developing mental toughness and resilience
The Brave Athlete
by Simon Marshall PhD & Lesley Paterson
Calm the inner voices and overcome mental limits in sport
Mind Gym
by Gary Mack & David Casstevens
An athlete’s guide to inner excellence and mental training
The Champion’s Mind
by Jim Afremow
How great athletes think, train, and thrive holistically
In Pursuit of Excellence
by Terry Orlick
Balancing performance with personal well-being
Peak
by K. Anders Ericsson & Robert Pool
Understanding the science of expertise and human potential
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
We Can Do Hard Things
Episode: “Dick Schwartz on Why We ALL Have Multiple Personalities”
Exploring the parts work approach of IFS therapy
Growing Through Connection
Episode: “Dr. Sue Johnson on Emotionally Focused Therapy”
Understanding EFIT and emotional connection in relationships
Diary of a CEO
Episode: “Dr. Gabor Maté on Trauma, Addiction & Healing”
Understanding the mind-body connection in trauma healing
Somatic EMDR
Video: “Dr. Arielle Schwartz on Somatic EMDR”
Understanding the body’s role in trauma processing
Embodied Living
Episode: “Dr. Scott Lyons on Somatic Mindfulness”
Exploring embodied awareness and healing practices
Personal Growth & Sensitivity
Unlocking Us with Brené Brown
Episode: “The Gifts of Sensitivity and High Sensation”
Understanding sensitivity as a strength in personal growth
Being Well with Dr. Rick Hanson
Episode: “Navigating Life as a Highly Sensitive Person”
Tools for thriving with heightened sensitivity
TED Talk: The Power of Vulnerability
by Brené Brown
Embracing vulnerability in personal and professional life
The One You Feed
Episode: “Gay Hendricks on The Big Leap”
Overcoming upper limits and embracing your zone of genius
Ten Percent Happier
Episode: “Burnout and the High Achiever’s Dilemma”
Managing perfectionism and professional burnout
The Psychology of High Performance
Episode: “Emily & Amelia Nagoski on Burnout”
Understanding and healing from chronic stress cycles
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
Finding Mastery
Episode: “Dr. Michael Gervais on High Performance Mindset”
Balancing excellence with emotional well-being in sports
The Brian Cain Mental Performance Mastery
Episode: “The Human Side of Athletic Excellence”
Understanding the emotional depth beneath performance
The Sport Psych Show
Episode: “Youth Sports and Emotional Development”
Nurturing both athletic skill and personal growth
TED Talk: The Path to Peak Performance
by Dr. Jim Taylor
Integrating mental skills with emotional awareness
Compete to Create
Episode: “Finding Balance in High Performance”
Maintaining humanity while pursuing excellence
The Parents Guide to Youth Sports
Episode: “Supporting Athletic Development Holistically”
Building emotional intelligence through sports
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
Mental Performance
Headspace for Athletes
Focus & Performance Meditation
Pre-competition mindfulness and focus training specifically designed for athletes
Champion’s Mind
Mental Training App
Daily mental skills training for youth athletes and high achievers
Relationship Tools
Gottman Card Decks
Relationship Building App
Conversation starters and emotional awareness exercises for deeper connection
Paired
Relationship Connection App
Daily questions and exercises for authentic emotional connection
Goal Setting & Tracking
Strava
Activity Tracking App
Goal setting and progress tracking for athletes, with community support features
Whoop
Recovery & Performance App
Track stress, recovery, and readiness for optimal performance
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.