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Be Your Own Therapist:
Tools & Practices
Learning how to help yourself is one thing. Remembering and consistently following through is another.
As a psychologist, I develop tools to help people turn what they learn in therapy into skills they can use outside the office.
Focus Frame
We spend so much of our lives on autopilot, reacting to whatever is happening around us without stopping to consider what we actually need.
Focus Frame is a simple, screen-free way to interrupt that cycle.
It's a small frame filled with swirling glitter and interchangeable cards featuring 60-second psychological practices. Pick a card, shake the frame, and take a minute to practice.
Whether you're feeling overwhelmed, having trouble focusing, or caught up in your thoughts, Focus Frame gives you a reminder and something you can actually do about it.
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Values
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Identify What's in the Way
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Change Plan
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Execute
VICE
Most of us have some idea of what we want out of life. The harder part is figuring out why we keep getting in our own way.
Maybe you know what you need to change but struggle to follow through. Or maybe you've spent so much time doing what you're supposed to do that you've lost sight of what actually matters to you.
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That's where VICE comes in.
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VICE is a four-step framework I've developed to help people move from understanding themselves to making meaningful changes.
Space reserved for a future VICE video, walkthrough, or downloadable worksheet.
Intune
There's something pretty remarkable about music.
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A song can take you back twenty years in a matter of seconds. Suddenly, you're remembering people, places, and experiences you haven't thought about in ages. And often, the emotions come right along with them.
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Music has a way of connecting us to our memories, emotions, and experiences. But how often do we actually stop and pay attention to what's happening inside us while we're listening?
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That's the idea behind Intune.
I developed Intune as a way to practice mindfulness using music you already listen to and enjoy. Instead of asking you to sit in silence or listen to traditional meditation music, Intune invites you to pay attention to your own experience as the music plays.
Notice what you're hearing. What you're feeling. Where your mind goes. What memories come up. And how those experiences change from one moment to the next.
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The more we practice paying attention to our inner experiences, the better we can get at understanding ourselves and making intentional choices about how we want to live.
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And since you're probably already listening to music, you don't have to find another activity to squeeze into your day.
Coming Soon
Videos, demonstrations, and downloadable resources for these tools will be added here.