Every journey is easier when you have the right gear. Think of these resources as tools for your pack, not requirements for the journey. Take what feels useful, leave what doesn’t, and remember that every person’s path looks a little different.

You don’t have to hike the whole trail today. One step is enough.

Gear Checklist

The Nervous System

Diagram illustrating three parts of the nervous system: Social Engagement System, Sympathetic System, and Parasympathetic System, with descriptions of each.
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Adult Attachment Styles

Pie chart titled 'Adult Attachment Styles' with segments labeled Low Avoidance, Preoccupied, High Anxiety, Dismissing Avoidant, High Avoidance, Fearful Avoidant, Low Anxiety, Secure, Low Avoidance. The chart is created by Hannah Davidhizar, MA, LPC, Cairn Counseling.
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Riding The Emotional Wave

Diagram illustrating riding the emotional wave through stress cycles, showing stages from trigger to peak, swell, and fall, with guidance for recognizing, releasing, and reflecting on stress.
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Somatic Sensations List

A chart titled 'Somatic Sensations List' with categories and descriptions including temperature sensations, pressure/density, movement sensations, contact/surface sensations, discomfort/pain qualities, comfort/ease sensations, neutral/baseline sensations, breath-related sensations, chest/heart sensations, gut/core sensations, felt-sense emotional qualities, numbness/dissociation spectrum, energy qualities, and spatial orientation, authored by Hannah Davidzar.
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Emotion Sensation Feelings Wheel Handout

Feelings Wheel, Emotions are Experienced in the Body Handout

Do You Know What Your Needs Are? Free Article and Universal Needs Wheel Download

A Guide to Nonviolent Communication

Other Online Handouts

Anxiety & OCD

‍Anxiety Rx: A Revolutionary New Prescription for Anxiety Relief―from the Doctor Who Created It

Freedom from Obsessive Compulsive Disorder: A Personalized Recovery Program for Living with Uncertainty

Brain Lock: Free Yourself From Obsessive Compulsive Disorder

‍"Pure O" OCD: Letting Go of Obsessive Thoughts with Acceptance and Commitment Therapy

Attachment & Relationships

Attached: The New Science of Adult Attachment and How it Can Help You Find - And Keep - Love

Secure Love: Create a Relationship that Lasts a Lifetime

Platonic: How the Science of Attachment Can Help You Make - And Keep - Friends

Set Boundaries, Find Peace: A Guide to Reclaiming Yourself

The Attachment Theory Workbook: Powerful Tools to Promote Understanding, Increase Stability, and Build Lasting Relationships

Hold Me Tight: Seven Conversations for a Lifetime of Love

Codependent No-More

Are Mad At Me: How to Stop Focusing on What Others Think About You and Start Living For You

Emotions & Regulation

Emotional Intelligence 2.0

Fierce Self-Compassion

Burnout: The Secret To Unlocking the Stress Cycle

Daring Greatly

Shame: Free Yourself, Find Joy, and Build True Self-Esteem

Come As You Are

Feminist Survival Project

Parenting

The Whole Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind

Good Inside: A Practical Guide to Becoming the Parent You Want to Be

Parenting From the Inside Out: How a Deeper Self-Understanding Can Help You Raise Children Who Thrive

‍No Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture Your Child's Developing Mind

The Power of Showing Up: How Parental Presence Shapes Who Our Kids Become and How Their Brains Get Wired

The Yes Brain: How to Cultivate Courage, Curiosity, and Resilience in Your Child

Trauma & Somatic Awareness

Adult Children of Emotionally Immature Parents

The Body Keeps the Score

No Bad Parts

The Wisdom of Your Body: Finding Healing, Wholeness, and Connection Through Embodied Living

Triggered & True

What Happened to You?: Conversations on Trauma, Resilience, and Healing

Practices on Embodied Living

What My Bones Know

Healing happens together.