books, podcasts + tools I return to
These are resources that have shaped my practice and helped the people I work with. Most are rooted in IFS, polyvagal theory, and trauma-informed healing.
booksNo Bad Parts
The best introduction to IFS — gentle, accessible, and deeply validating. All parts of you deserve compassion, even the ones you wish weren't there.
Waking the Tiger
A groundbreaking look at how trauma lives in the body — and how the body can release it. Accessible, compassionate, and a great starting point for understanding somatic healing.
Polyvagal Exercises for Safety and Connection
Practical nervous system regulation exercises. Great for anyone curious about working with their body, not just their thoughts.
What Happened to You?
Shifts the question from "What's wrong with you?" to "What happened to you?" A compassionate reframe that changes everything.
My Grandmother's Hands
A powerful exploration of racialized trauma and somatic healing. Essential for anyone doing anti-racist personal work.
Internal Family Systems with Richard Schwartz
Richard Schwartz
Deep conversations with the founder of IFS — great for understanding parts work in practice.
Wired for Connection
Polyvagal Institute
All about nervous system regulation, safety, and the science of connection.
Unlocking Us
Brené Brown
Honest conversations on vulnerability, shame, and courage — with a lot of room to just be human.
Daylio
Mood tracking and journaling app — simple, visual, and genuinely useful for pattern awareness. About $3/month.
iPhone Health App (iOS 17+)
Already on your phone — Apple's built-in Health app has a mood and emotion log worth trying before paying for anything. Watch the tutorial →
Focus Friend by Hank Green
Body doubling app for productivity and accountability. Underrated for neurodivergent folks.
These are tools, not prescriptions. Take what resonates, leave what doesn't. Healing isn't one-size-fits-all, and what helps one person might not land for another.
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$130 / 50 min · $180 / 80 min · HSA & FSA accepted
book a free consultation →crisis support resources
Outpatient therapy isn't always enough — and that's okay. If you're in immediate danger, experiencing a crisis, or need a higher level of care right now, these resources can help.
national lines (24/7)-
988 Suicide & Crisis Lifeline call or text 988 — free, confidential, anytime
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Crisis Text Line text HOME to 741741
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National Domestic Violence Hotline call 1-800-799-7233 · text START to 88788
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Trevor Project (LGBTQIA+ youth) call 1-866-488-7386 · text START to 678-678
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Trans Lifeline (by and for trans people) call 1-877-565-8860
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NC Hope4Healing Helpline 1-855-587-3463 · mental health + substance use
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Vaya Health (Western NC) 1-800-849-6127
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Alliance Health (Wake, Durham, Johnston, Cumberland) 1-800-510-9132
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Partners Health (Charlotte/Mecklenburg) 1-888-235-4673
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Emergency call 911 or go to your nearest emergency room
I provide outpatient therapy for people who are stable enough to engage in weekly or biweekly sessions. I'm not able to offer crisis intervention, emergency services, or intensive support outside of scheduled appointments. If you're in crisis right now, please reach out to the resources above. Once you're in a steadier place, I'd be honored to work with you.