Resources for the Journey

Therapy doesn’t stop at the screen or the session. Sometimes we need poetry, movement, silence, or even a weekend in the woods to help something inside us soften or shift. These resources are here for that kind of deepening and support.

Crisis Supports and Emotional Stabilization Resources

Mental Health Crisis Number: 988
National Suicide Prevention Hotline -- 1-800-273-8255
Crisis Text Line -- Text "HOME" to 741-741
Safe Call Now -- First Responder Crisis Line staffed 24/7 by first responders -- 1-206-459-3020
Physician Support Line -- Free, nationwide confidential support hotline for medical professionals staffed by volunteer psychiatrists -- 1-888-409-0141
Trans Lifeline – 877-565-8860 -- Peer support hotline run by and for trans people.
The Trevor Project -- Support for LGBTQIA+ Youth -- Text "START" to 678-678
LGBT National Help Center – Confidential support, peer counseling, and resources for LGBTQIA+ people of all ages.
Veteran's Crisis Line: --Call 1-800-273-8255 and Press 1; Chat online or text 838255
Noah's Animal House -- A domestic violence shelter for women with pets; provides emergency housing for pets and holistic domestic violence recovery services; based in Nevada, but serves survivors nationwide
Senior Friendship Line -- 1 (800) 971-0016
Cornell University Pet Loss Support Helpline -- Phone number: 607-218-7457
As of 6/16/2024: The Pet Loss Support Hotline is available via Google Voice to facilitate support Sundays and Tuesdays from 6 - 9 p.m. EST. Google Voice will prompt you to enter your name before connecting, however to remain anonymous you can say “anonymous” or just enter your first name.
Compassionate Friends -- For parents who have lost a child of any age, from any cause

Coping Tools and Self-Discovery

Everyday Tools for Grounding and Self-Awareness

Kindergartener Pep-Talk Hotline: A phone tree with pre-recorded messages of encouragement, inspiration, and advice from actual kindergarten students (part of a class project) for times when you feel angry, frustrated, or need a little boost/perspective to feel better about yourself in the moment (or need something to put an authentic smile on your face) : (707) 873-7862.

Emotional Vocabulary Wheel -- One of my favorites; a great way to "try on" what you might be feeling when you're going through a new experience or are generally unsure of how to label your emotional state

16 Personalities -- Free, online, unofficial MBTI-like personality quiz with *lots* of information to read up on about your "type"

Values Clarification -- A quick read from the Harvard Business Review about defining and using your values to guide your life's direction

Living Your Values -- An in-depth look at living a values-and purpose-driven life from Berkeley Well-Being Institute, with additional resources and videos

Gender Spectrum – Education and resources for gender-diverse youth and their families.

Q Chat Space – Live, chat-based support groups for LGBTQ+ teens facilitated by trained staff.

Resources for Helpers, Deep Thinkers, High Performers, and Quiet Feelers

The Real Self-Care – Pooja Lakshmin, MD: A powerful reclaiming of self-care for high-achieving women and professionals, especially in healthcare.

Letters to a Young Female Physician – Suzanne Koven, MD: A raw, lyrical memoir about ambition, burnout, and navigating life in medicine.

In the Realm of Hungry Ghosts – Gabor Maté, MD: Explores the roots of addiction and perfectionism, particularly in caregivers and healers.

The Truth About Burnout – Christina Maslach & Michael Leiter: One of the most cited works on workplace burnout, useful for anyone in high-demand corporate or care roles.

Deep Work – Cal Newport: An antidote to distraction and overload in the digital era — highly relevant for tech and finance professionals.

The Gap and the Gain – Dan Sullivan & Benjamin Hardy: A mindset shift from inadequacy to meaningful progress — a useful reframe for perfectionists.

The Science of Making Friends – Elizabeth Laugeson -- A structured, skills-based guide developed at UCLA for young adults who struggle with social nuance — clear, compassionate, and affirming.

NeuroTribes – Steve Silberman -- A history-meets-hope exploration of neurodiversity — validating for those who’ve always felt “off” in social spaces.

How to Be Yourself – Ellen Hendriksen, PhD -- Accessible strategies for social anxiety that don’t feel condescending — written with compassion and practicality.

The Courage to Be Disliked – Ichiro Kishimi & Fumitake Koga -- A philosophical conversation in book form — surprising, freeing, and perfect for analytical minds wrestling with approval-seeking and self-worth.

Podcasts & Articles

The Nocturnists -- Narrative medicine podcast exploring the emotional life of healthcare workers.
WorkLife with Adam Grant -- Psychologist Adam Grant brings insight into motivation, purpose, and rethinking success — great for analytical minds.
Harvard Business Review’s Emotional Intelligence Series -- Concise essays for leaders and high performers wanting to grow self-awareness and relational fluency
Hidden Brain – NPR -- Explores the unconscious patterns that drive our choices — especially resonant for tech or data-driven clients.

Supportive Tools & Retreats

· Body doubling + co-working platforms like Focusmate -- For socially anxious or easily distracted tech workers who need soft accountability and low-pressure structure. Matches individuals with a task-related accountability buddy.

· Mindful Healthcare Collective – Free or low-cost meditations and peer groups for healthcare providers.

· The Center for Courage & Renewal – Founded by Parker Palmer — retreats for educators, physicians, and purpose-driven professionals experiencing burnout or identity erosion.

· 4K Weeks (Life Calendar Tool) – A minimalist visual tool for regaining perspective and agency — particularly appealing to systems thinkers.

Books for Inner Work & Reflection

Existential & Depth-Oriented

The Gift of Therapy – Irivn D. Yalom: A wise and candid guide to the healing process, drawn from decades of depth therapy.
Man’s Search for Meaning – Viktor Frankl: A powerful look at how purpose sustains us through suffering.
Man’s Search for Himself – Rollo May: A timeless call to face anxiety, freedom, and identity with honesty and courage.
Care of the Soul – Thomas Moore: A lyrical invitation to reclaim meaning, myth, and soulfulness in everyday life.
The Road Less Traveled – M. Scott Peck: On love, discipline, and spiritual growth through psychological insight.
The Gift of Therapy – Irvin D. Yalom: A wise and candid guide to the healing process from a depth perspective.
Letters to a Young Female Physician – Suzanne Koven: A candid, lyrical memoir about ambition, burnout, and self-discovery.
The Conquest of Happiness – Bertrand Russell -- A clear, philosophical guide to living a saner, more fulfilling life in a chaotic world.
Finding Inner Courage – Mark Nepo -- A poetic reflection on living with heart, presence, and truth in the face of fear.
The Middle Passage – James Hollis -- A Jungian take on midlife as a turning point toward deeper authenticity and meaning.
4,000 Weeks – Oliver Burkeman -- A thoughtful, liberating look at time, mortality, and choosing what truly matters

Burnout, Boundaries, and Self-Compassion

Burnout – Emily & Amelia Nagoski: Science-backed support for women facing emotional exhaustion and overwhelm.
Set Boundaries, Find Peace – Nedra Glover Tawwab: A clear, empowering guide to reclaiming emotional space.
Radical Acceptance – Tara Brach: Blends mindfulness and compassion to soften self-judgment and shame.
Atlas of the Heart – Brene Brown -- A beautifully structured map of human emotions and the language that connects us.
When Things Fall Apart – Pema Chödrön -- A compassionate invitation to stay open and grounded in the midst of uncertainty.
The Untethered Soul – Michael Singer -- A simple but profound look at consciousness, resistance, and inner freedom.
The Gap and the Gain – Dan Sullivan & Dr. Benjamin Hardy -- Shift your focus from what’s missing to how far you’ve come — and grow from a place of gratitude.
How to Be Yourself – Ellen Hendriksen -- For the overthinkers and self-conscious: a compassionate guide to untangling social anxiety.
The Perfectionism Workbook – Taylor Newendorp -- A no-shame approach for people who expect a lot from themselves and feel paralyzed in the face of judgment.
Maybe You Should Talk to Someone – Lori Gottlieb -- A therapist’s memoir — funny, honest, and incredibly validating for people skeptical (but curious) about emotional vulnerability.
Emotional Agility – Susan David -- For the logic-oriented who want to get better at navigating inner life without being overwhelmed.
The Happiness Trap – Russ Harris -- Based in ACT (Acceptance & Commitment Therapy), this book helps people unhook from overthinking and live more freely.

Trauma, Nervous System & Inherited Wounds

The Body Keeps the Score – Bessel van der Kolk: How trauma lives in the body — and how healing begins from within.
Anchored – Deb Dana: A compassionate introduction to nervous system regulation and Polyvagal Theory.
It Didn’t Start With You – Mark Wolynn: Explores inherited family trauma and how to break cycles through awareness and repair.
Mother Hunger – Kelly McDaniel: Unpacks the impact of unmet maternal needs on adult self-worth and relationships.
The Drama of the Gifted Child – Alice Miller -- Explores how early emotional roles shape adult life, and how to reclaim authenticity

Podcasts & Blogs

Insightful Listening

On Being – Krista Tippett: Conversations at the intersection of meaning, spirituality, and being human.
Unlocking Us – Brené Brown: Honest, engaging episodes on vulnerability, connection, and wholehearted living.
Where Should We Begin? – Esther Perel: Real, intimate therapy sessions exploring love, conflict, and relational depth.
The One You Feed – Eric Zimmer: Interviews that blend psychology, mindfulness, and personal transformation.
Michael Singer Podcast: A gentle, accessible series on noticing your inner world and letting go of what no longer serves you.
The Art of Manliness -- Great for male-identifying clients in tech/finance who want emotional depth without “woo-woo” — topics on identity, relationships, and philosophy.
The Calm Collective -- For the minimalist, highly sensitive, or order-seeking soul — soft-spoken reflections on grief, slowing down, and inner alignment.
“Mother Wound” Blog -- Bethany Webster –-- Insightful writing on how early dynamics with our mothers can shape self-worth, boundaries, and identity — and how we begin to heal.

Mindfulness & Nervous System Tools

Insight Timer – free app with guided meditations
“RAIN” practice by Tara Brach – mindfulness for emotional regulation
Nervous System School by Jessica Maguire
Guided Self-Compassion Practice – by Dr. Kristin Neff
Gentle movement or yoga videos – look for trauma-sensitive options on YouTube
Breathwork (Coherent Breathing or Box Breathing) – simple, regulating breath techniques

Creative & Embodied Exploration

California-Based

Esalen Institute – Big Sur: Workshops on psychology, movement, and creativity in a breathtaking coastal setting.
Tamalpa Institute – Marin: Expressive arts therapy through movement and visual art.
WildHeart Somatics – Ojai: Embodied grief, ritual, and feminine healing practices.
Ratna Ling – Sonoma: Peaceful retreat center with seasonal offerings for reflection and renewal.
1440.org– Scotts Valley: A retreat campus focused on mindfulness, growth, and whole-person wellness, with programs ranging from burnout recovery to soulful leadership.
Insight Meditation Center – Redwood City: A grounding hub for mindfulness and Vipassana teachings, offering retreats and talks rooted in presence and ethics.
Spirit Rock – Woodacre: Dharma-based silent and guided meditation retreats exploring compassion, presence, grief, and embodiment.
Honey Root – Nevada City: Feminine-centered retreats and practices exploring embodiment, intimacy, and community connection.
Point Zero Painting – S.F. Bay Area: A respectful, nonjudgmental space for spontaneous creativity through the Painting Experience.

Connecticut & Northeast

Copper Beech Institute – West Hartford: Mindfulness retreats with creative, spiritual, and embodied elements.
Kripalu – Stockbridge, MA: One of the most well-known retreat centers in the U.S., offering programs in mindfulness, somatic healing, and personal transformation.
Mercy by the Sea – Madison: Quiet, interfaith retreat center by the ocean.
Dragon’s Egg – Ledyard: Artistic and movement-based workshops in a unique studio space.
Wisdom House – Litchfield: A former convent-turned-retreat center hosting art, reflection, and healing programs with an interspiritual focus.

Oregon & Pacific Northwest

Breitenbush Hot Springs – Detroit, OR: Off-grid immersion in nature, mindfulness, and seasonal retreat offerings.
Buckhorn Springs – Ashland: Private nature retreat often used for somatic and creative work.
School of Lost Borders – PNW programs: Rites-of-passage and wilderness-based self-inquiry.
The Painting Experience – Portland sessions: Spontaneous painting for emotional expression and insight.
OutThere Adventures -- Outdoor adventure and self-discovery trips for queer youth and young adults (often hosted in OR or WA).

For Men: Emotional Growth & Retreats

Evryman– Retreats in CA, OR: Relational and embodied men’s work rooted in presence and vulnerability.
The Unshakable Man – NorCal: Men’s retreats focused on emotional honesty and self-leadership.
ManKind Project – Local chapters in CA, CT, OR: Structured support and initiation work for men seeking personal integrity.
Connor Beaton / ManTalks – Often in OR & online: Workshops integrating myth, shadow work, and psychological depth.
Easton Mountain (New York) -- Renowned gay men’s retreat center with programming on embodiment, relationships, spirituality, and creative expression.

Choosing a Therapist

From the California Board of Behavioral Sciences, a downloadable booklet "Self-Empowerment: How to Choose a Mental Health Professional"