Helpful Tools & Resources

Taking care of your mental health involves both professional support and personal practice. I've compiled these evidence-based tools and techniques to support you between sessions and help you develop skills for managing stress, anxiety, and sleep difficulties.

These resources are meant to complement—not replace—professional therapy. If you're struggling, please reach out for personalized support.

Understanding Anxiety

Information about anxiety symptoms, treatment options, and practical lifestyle changes that can help. Includes tips on sleep, exercise, and relaxation techniques.

Download Anxiety Management Guide (PDF)

Better Sleep

Evidence-based strategies for improving sleep quality, including sleep hygiene tips, bedtime routines, and relaxation techniques specifically designed to help you fall asleep and stay asleep.

Download Better Sleep Guide (PDF)

Guided Imagery for Relaxation and Sleep

Learn how to use visualization techniques to create a sense of calm and reduce anxiety. This technique helps you imagine peaceful scenes using all five senses to promote relaxation.

Download Guided Imagery Instructions (PDF)

Progressive Muscle Relaxation

A systematic technique for reducing physical tension by progressively tensing and releasing different muscle groups throughout your body.

Download Progressive Muscle Relaxation Guide (PDF)

How to Use These Tools

• Start small: Choose one technique that resonates with you and practice it regularly
• Be patient: Like any skill, relaxation techniques improve with practice
• Track your progress: Notice what works best for you and when
• Combine approaches: These tools work well together—for example, using progressive muscle r elaxation as part of your bedtime routine

Additional Support

Remember, these self-help tools are most effective when used as part of a comprehensive treatment approach. If you're ready to take the next step in your mental health journey, I'm here to help.

Use the contact form below to schedule your first appointment or call 202-701-3646 for a brief consultation.