Have you ever felt that kind of internal chaos? The racing thoughts. The emotional whiplash. The urge to numb or fix something that isn’t yours to fix. That moment when fight, flight, freeze, or fawn kicks into overdrive. Whether yo...

As promised...it's a workbook walkthrough for The Three Circles & CFT (You don't need the workbook ...

In today's episode, I revisit The Three Circles and add in CFT. It creates structure without shame, boundaries without pressure, and awareness without rigidity. And when both partners use it, it becomes a shared language for healing instead of ...

ARC is a three-step tool for moving through triggers in a way that supports your healing instead of overwhelming it. Today's episode is a

This week’s episode is focused on something I’m practicing this year: self-grace. It includes a workbook...

As the new year begins, many of us start hearing the familiar question: Should I make resolutions or set intentions? They may sound similar, but they come from very different places. Which one works best for you? With this

I’ll be off work next week and thought this would be a good time to open the floor for an AMA on my Reddit page.

In this guided meditation, you’re invited to slow down, breathe deeply, and release the weight you’ve been carrying.I use gentle imagery and intentional breathing to help you exhale stress, let go of worries about the future, and loosen ...

If you’ve ever felt like you’re living as different versions of yourself, this one’s for you. In this episode, I'm talking about compartmentalization and how it shows up in addiction and healing for both the person in recovery and the people wh...

Stress sucks! Let's talk about ways to relieve it. This is part two of the walkthrough of my workbook, but don't worry, you do not need it in f...

Dealing with stress? Who isn't right? This is part one of the walkthrough of my workbook, but don't worry, you do not need it in front of you t...

Gratitude isn’t about pretending everything’s fine. It’s about retraining your brain to notice what’s also true. It’s also about understanding, “Yes, this is hard, but look at all the good that’s still around me.” And...

Black-and-white thinking brings us comfort in a chaotic world. When life gets challenging, like it does in addiction or betrayal, gray feels like quicksand. It means we might have to sit in discomfort, hold conflicting truths, or accept that we...

Boredom is the time to experiment, to rediscover what excites you when you’re not chasing a dopamine hit. And no offense to workout routines or organizing your junk drawer (again), but there’s a whole world beyond the usual “healthy hobbies” we...

When stress hits, our bodies often go into fight, flight, fawn, or freeze mode. It can show up as a tight chest, racing thoughts, or shallow breathing. In this episode, we’ll slow it all down and practice three powerful breathwork tools: be...

Fear can stop us in our tracks, keeping us stuck in anxiety, overthinking, or avoidance. In this episode, I share two simple techniques: Play the Script to the End and Stop Sign methods. They help you quiet fear, calm your min...

Boundaries aren’t about pushing people away, they’re about protecting your healing and recovery and honoring your worth. In this episode, I share core personal boundaries, why they matter, and reflection prompts you can use today. If you strugg...

Two simple tools to remind you why you’re showing up and where you want to go in your recovery and healing journey and keep you motivated. In this episode, I share my

Ready to take what you learned about the Window of Tolerance and put it into practice? In this episode, I’ll walk you through the

Ever feel like you’re bouncing between too much anxiety and total shutdown? That’s your nervous system leaving its “just right” zone. That's what therapists call the

This guided meditation is created to support you in your recovery journey. Through simple breathing, grounding, and calming techniques, I help you release tension, quiet racing thoughts, and reconnect with your inner strength. Whether you’re ne...

This calming guided meditation is designed to support anyone navigating betrayal trauma. I gently lead you through breath, grounding, and self-compassion practices to ease overwhelm, release tension, and reconnect with your inner strength. Whet...

In addiction recovery and healing, the small, consistent habits matter more than the big breakthroughs. In this episode I share the underrated “boring” tools, like sleep routines, hydration, movement, breathing, and daily check-ins, that k...

Healing doesn’t have to be all tears and heavy talks. In this episode, I discuss why humor is a powerful tool in recovery, healing, and mental health, how laughter resets the nervous system, and why it’s okay to crack a smile even during challe...

Just like the title says, I'm hosting an AMA today.I’ll be there 12:00 p.m.–2:00 PM EST to answer your questio...