Professionally developed guides and worksheets — free to download, no appointment needed.
You don't have to wait for a therapy session to start making progress. These resources are drawn from the same evidence-based approaches I use in clinical practice — put directly in your hands, at no cost.
A structured self-assessment to help you identify the type, severity, and triggers of your anxiety. Use this as a starting point for understanding your experience — and as a baseline to measure your progress.
Step-by-step instructions for five clinically validated breathing and grounding exercises you can use anywhere — at work, at home, or in the middle of a panic attack.
The cornerstone of Cognitive Behavioral Therapy. This worksheet walks you through identifying automatic negative thoughts, examining the evidence, and developing more balanced thinking patterns.
Anxiety and poor sleep feed each other in a vicious cycle. This guide breaks that cycle with practical, research-backed strategies for improving sleep quality and reducing nighttime worry.
A structured journaling template designed to contain and process worry rather than ruminate on it. Includes daily prompts, a worry time protocol, and space for reflection.
New to mindfulness? This beginner-friendly guide explains what mindfulness is, why it works for anxiety, and walks you through five introductory practices you can start using today.
These materials are intended for educational and self-help purposes only. They are not a substitute for professional mental health treatment. If you are experiencing significant distress, please reach out to schedule an appointment or contact a crisis service such as the 988 Suicide & Crisis Lifeline.
These tools are a great starting point — but nothing replaces working one-on-one with a licensed clinician who can tailor treatment to your specific situation.
If you've found these resources helpful and want to go deeper, I'd love to work with you directly. Sessions are available in person in Chattanooga or via telehealth across Tennessee.
Book a SessionLooking for more structured support between sessions? The shop offers professionally produced guided meditation audio tracks designed specifically for anxiety relief.
Reach out — I'm happy to point you toward the resource or service that fits your situation best.
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