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Crisis & emergency: call or text 988
Resources
PLAIN LANGUAGE EDUCATION ON HOW YOUR BRAIN, BODY,
AND NERVOUS SYSTEM WORK.
Free resources on stress, sleep, attention, neurodivergence, nutrition, movement, and nervous system regulation. The goal is to help you understand what’s happening, learn what may help, and have useful information you can actually apply in everyday life.
Educational Handouts
Plain-language guides to download.
YOUR STRESS RESPONSE: HPA AXIS BASICS
How one of the body’s major stress-response systems affects sleep, energy, mood, digestion, and recovery. Standard and ADHD-friendly versions available.
Food & Brain Health (Parts 1–4)
How nutrition, blood sugar, gut-brain communication, and nutrient intake can influence energy, attention, mood, and overall brain health. Standard and ADHD-friendly versions available.
IN DEVELOPMENT
Exercise & Brain Health
How movement affects attention, mood, stress regulation, sleep, and brain health. You don’t need a gym membership for it to count.
IN DEVELOPMENT
ADHD Nutrition
Practical nutrition strategies for ADHD brains, including steady energy, attention, meal planning, and making food easier when executive function gets in the way.
IN DEVELOPMENT
Nervous System Regulation Toolkit
Practical tools for shifting out of high alert or shutdown, settling when the moment allows, and building more flexibility in how your nervous system responds.
IN DEVELOPMENT
For Current Clients
Current clients may have additional worksheets and working documents available through TherapyPortal, including materials on nervous system regulation, brain regions, parts work, and other topics we use in sessions. If you’re a current client and need help finding something, contact me.
External Resources
Hotlines and peer support.
Crisis Support · 24/7
- 988 Suicide and Crisis Lifeline — call or text 988
- Crisis Text Line — text HOME to 741741
Michigan First Responders
- Frontline Strong Together (FST5) 1-833-34-STRONG Free, confidential 24/7 support for Michigan first responders and their families.
By Profession
- COPLINE 1-800-267-5463 Confidential 24/7 peer support for current and former law enforcement personnel and their families.
- IAFF Center of Excellence Residential and intensive behavioral health treatment for IAFF members dealing with PTSD, trauma, substance use, depression, anxiety, and related concerns.
- Safe Call Now 206-459-3020 Free, confidential 24/7 crisis and referral support for public safety and emergency-services personnel and their families nationwide.
General Mental Health
- NAMI (National Alliance on Mental Illness) 1-800-950-6264 Free mental health information, support, and resource referrals, Monday–Friday, 10 a.m.–10 p.m. ET.
Recommended Reading & Listening
A few resources that inform how I think.
Huberman Lab podcast
Neuroscience on sleep, focus, stress, behavior, and performance. I use it as a starting point and check important claims against the underlying research.
The Body Keeps the Score
Bessel van der Kolk
A widely read overview of trauma and its effects on the brain, body, memory, and relationships.
Unbroken
Laura Hillenbrand
An extraordinary true story of survival, adaptation, and resilience under extreme conditions.
Man’s Search for Meaning
Viktor Frankl
A powerful exploration of meaning, suffering, choice, and what helps people endure circumstances they cannot control.
The Upside of Stress
Kelly McGonigal
A useful look at how the way we understand and respond to stress can influence how we experience it.
Create Your Own Light
Travis Howze
First-responder mental health from someone who has lived the culture: Marine, police officer, firefighter, and speaker.
The God-Shaped Brain
Tim Jennings
A Christian perspective on how beliefs about God may shape fear, attachment, relationships, and emotional health.
Team Dog
Mike Ritland
Lessons from military working dogs on communication, consistency, trust, leadership, and understanding behavior before reacting to it.
Adult Children of Emotionally Immature Parents
Lindsay Gibson
A practical framework for recognizing emotionally immature family dynamics and how they can continue to affect adult relationships.
Never Split the Difference
Chris Voss
Lessons from a former FBI hostage negotiator on listening, communication, conflict, and staying effective when emotions are high.
SHARE STATUS CHECK
GIVE SOMEONE A PLACE TO START.
Print it, post it, text it, or hand it to someone who’s been on your mind. It points them to free, practical information on stress, sleep, attention, neurodivergence, and mental health. No appointment required.
