RECOMMENDED RESOURCES
Check out the books, decks, workbooks, movies, media, and mindfulness practices that Sydney and Jonathan are currently recommending to their clients.
Books
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Books 〰️
For learning about setting boundaries with loved ones
For learning about engaging in relationships with boundaries and self-care
For learning more about the nuances of secure attachment in relationships
For learning about gentleness in care tasks and simplifying chores
For learning about intuitive eating and the harm of diet culture
For learning about the stress cycle and the impact of burnout
For learning about the experience of living with complex trauma
For learning about mental load in a relationship
For learning more about how to maintain intimacy in long-term relationships
For learning about engaging with sexuality and sensuality
Workbooks & Decks
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Workbooks & Decks 〰️
A companion for the Burnout book
A companion for the Fair Play book
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Purchase it new here.
A companion for the Set Boundaries book
A companion for alongside therapy sessions
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Purchase it new here.
A companion for the Come As You Are book
A deck for exploring themes around attachment
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Purchase it new here.
Mindfulness Practices
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Deep breathing can be useful in moments of stress, anxiety, or even for meditation and mindfulness. Here is how to start…
Notice your breathing as it is. Pay attention to the way your body is moving with your breath and the sound your breath makes as it enters and leaves your body.
Start with a slow inhale through your nose into your belly. Place a hand on your belly and feel it “fill with air.” Hold your breath in your chest for a few seconds and then exhale with a long slow breath out of your mouth.
Continue this pattern and focus in on your breathing as you do. As this pattern continues use a sequence of 4-7-8. 4 second inhale, 7 second hold, and 8 second exhale. Allow the exhale to have sound with an audible sigh or ‘whoosh’ sound for additional relief.
Proceed with deep breathing through three rounds or until you would like to conclude. Perfection is not the goal, a deep breathing practice is meaningful in as much as it is meaningful to you.
For more on 4-7-8 breathing, feel free to explore this article from the Cleveland Clinic.
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Description coming soon!
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Movement can be an excellent grounding technique for anxiety, depression, transitions, and more. While moving through this exercise, be sure to maintain steady breathing throughout each action.
Start by standing up and taking a deep breath. Shake out your arms and legs with energy, but without too much exertion. End the shaking with shaking from your shoulders down to your hips all the way down to your feet.
Find a wide stance while standing and twist at the hips while allowing your arms to freely swing in a circle around your body. Let your arms hit your sides as you twist. Your arms will probably hit your shoulder and back at the same time. Continue twisting back and forth for about one minute.
Shake out a bit at the end and take a final deep breath.
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The practice of Tapping can be used throughout activation levels (from pursuing mindfulness all the way to full-blown panic attack.)
There are many body points that can be used in this practice, but I encourage for beginners to start with the spot under your collarbone. Cross your hands in front of your chest and find that spot with your index and middle finger on the the opposite hand. Alternate a tap (with about the pressure of pressing a key on a keyboard) back and forth between your hands. Allow this to move at a steady pace without accelerating and going faster than feels comfortable. Continue this for as little as a few seconds to as much as a few minutes.
Feel free to check out this link to explore more of the acupressure points as well as more about the benefits and research behind this technique.