Free Resources
You don't have to be a client to use these. They're small, practical tools for the days in between — and clear direction on where to turn if you need help right now.
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Then slow your breathing — in for four, hold for four, out for six. Repeat until your body catches up with the moment you're actually in.
What am I carrying today that isn't mine? Where in my life am I waiting for permission? What would 'a little better' look like this week? Write for ten minutes without editing yourself — honesty first, tidiness never.
You don't need a diagnosis or a crisis to reach out. Come with a question, a feeling, or just the sense that something needs to change. The first conversation is free, and its only purpose is to see whether we're a good fit.
These lines are free, confidential, and available 24/7. Please use them if you are in crisis — counseling appointments are not emergency care.
Let's talk about what change can look like for you.
