Trauma-Informed Self-Guided Resources
(digital downloads)
A Life in Review
A Guided Reflection for the Life You’ve Lived to Cultivate a Meaningful, Deeper Understanding of Self
A Life in Review is a trauma-informed, self-guided workbook designed to help you reflect on the life you’ve lived with compassion, clarity, and care.
A life review is a guided process of remembering and revisiting, reflecting and re-seeing, and reclaiming the meaning within your story at your own pace and in a way that honours your nervous system.
⭐️ This digital workbook includes:
• Two flexible pathways for reflection (Chronological & Thematic)
• Guided prompts that explore both outer events and inner narratives
• Deeper reflection questions to support meaning-making
• Integration prompts to help you carry wisdom forward
• Trauma-informed “rest stops” and grounding practices
• A grounding menu for emotional safety
⭐️ This workbook may be especially helpful during:
• Life transitions
• “What’s next?” seasons
• Retirement or midlife reflection
• Personal growth work
• Meaning-making after change
⭐️ What You’ll Receive:
• Instant digital download (PDF format)
• Self-paced format
• Designed for use with a notebook or digital journal
🔔 Please note:
This guide is designed for reflective personal use. It is not a substitute for therapy and is best used within your window of tolerance or alongside professional support if needed.
Every life carries meaning. Your story deserves to be held with kindness.
ADHD Treatment Package
ADHD Treatment Planner & Executive Function Toolkit
A Trauma-Informed Roadmap for Understanding and Working With Your Brain
An ADHD diagnosis can bring relief, and just as often, confusion. Many people are told what ADHD is but not how to live with it in a way that feels sustainable, regulated, and self-compassionate. This therapist-created ADHD treatment package offers a clear, structured roadmap to help you understand your diagnosis and build a support plan that goes beyond medication alone.
It is designed to help you:
• Make sense of how ADHD shows up uniquely for you
• Reduce shame and self-blame
• Identify realistic supports and accommodations
• Track what’s working (and what’s not)
• Create systems that fit your nervous system not fight against it
This resource is not about “trying harder.” It’s about understanding your brain and building scaffolding that supports your strengths.
⭐️ Inside This ADHD Treatment Package:
• ADHD psychoeducation in accessible, practical language
• Medication tracking templates (if medication is part of your treatment plan)
• Executive functioning breakdowns (time blindness, task initiation, emotional regulation, working memory)
• Behaviour and environment strategy planning
• Accommodation mapping (work, school, home)
• Support system inventory
• Reflection prompts to personalize your care plan
• A structured framework to revisit and adjust over time
Designed to be flexible, this workbook can be used gradually and in your own time, returning to it as your needs evolve.
⭐️ Especially Helpful If You:
• Recently received an ADHD diagnosis
• Feel capable but chronically overwhelmed
• Struggle with follow-through despite good intentions
• Experience cycles of motivation and burnout
• Want a structured plan that feels compassionate, not rigid
⭐️ What Makes This Different?
This resource is:
• Therapist-created
• Evidence-informed
• Trauma-informed
• Nervous system aware
• Designed for self-paced growth
It recognizes that ADHD rarely exists in isolation and that anxiety, shame, and past experiences often shape how symptoms are expressed.
⭐️ What You’ll Receive:
• Instant digital download (PDF format)
• Printable worksheets and planning pages
• Self-paced format
• Designed for ongoing use and revision
🔔 Please note:
This guide is designed for educational and personal use. It is not a substitute for therapy or medical care. If you are currently working with a clinician, this can be used alongside professional support.
ADHD is not a flaw in character. It’s a difference in how attention, motivation, and regulation are wired, and it can be worked with thoughtfully. You may simply need a different operating manual; one that reflects how your brain actually works. This roadmap helps you begin creating it.
Anxiety Care Monitoring
Weekly Reflection for Anxiety Relief & Nervous System Regulation
(3-Page Digital Download)
Anxiety is more than worry: it's a nervous system that has shifted into high alert. When activation rises, thoughts can spiral, the body can tighten, and it may feel difficult to slow the cycle down. Over time, this constant activation can leave you feeling drained, tense, or stuck in patterns you don’t fully understand.
The Anxiety Care Monitoring guide is a structured, trauma-informed weekly reflection tool designed to help you understand how anxiety moves through your system, in your thoughts, your body, and your behaviours. Rather than relying only on cognitive strategies, this resource integrates a bottom-up, state-matched approach that supports nervous system regulation first.
Each week, you are guided to notice glimmers of safety, identify triggers and activation patterns, track symptoms, and set gentle intentions for the week ahead. A brief distress rating and symptom tracker allow you to monitor progress over time, helping you see subtle shifts that might otherwise go unnoticed.
The second page includes a practical Regulation Toolkit, offering clear, state-matched strategies to calm high alarm, release excess activation, ground spiraling thoughts, and re-engage the thinking brain once the body begins to settle. The final page provides guidance on how to use the tool effectively, whether independently or alongside therapy or medication.
This resource includes:
- A structured weekly reflection and anxiety monitoring sheet
- A 1–10 distress rating scale and symptom tracker
- A Window of Tolerance overview
- State-matched, body-based regulation strategies
- Memory-taxing techniques to interrupt worry loops
- Clear instructions for ongoing use
This resource may be especially helpful if you are working with a counsellor, adjusting medication, or looking for a consistent and compassionate way to track your anxiety patterns. It offers structure without overwhelm, accountability without pressure, and practical tools that honour your nervous system.
With repetition, regulation becomes more accessible and progress becomes visible.
Post-Traumatic Stress Care Monitoring
Weekly Reflection for Support & Recovery
(3-Page Digital Download)
Post-traumatic stress develops when experiences overwhelm the nervous system’s ability to process and integrate what happened. The symptoms that follow, such as intrusions, avoidance, hyperarousal, or shutdown, are survival responses. They reflect a system that learned to protect you.
This structured weekly reflection and care guide offers a contained way to understand those responses rather than feel controlled by them. It helps you notice patterns, track survival states, identify triggers and glimmers, and create intentional steps toward regulation and recovery.
Over time, this tool supports you in strengthening awareness of your Window of Tolerance, building confidence in using body-based regulation skills, and recognizing gradual shifts in your nervous system.
What’s Included:
Page 1 – Weekly Reflection & Survival Response Monitoring
- Gains & Glimmers reflection prompts
- Trigger tracking and survival state awareness
- Empowerment and recovery intention setting
- PTSD survival response checklist (for monitoring, not diagnosis)
- Window of Tolerance check-in (time spent grounded vs. outside your window)
Page 2 – Regulation & Somatic Toolbox
- Clear explanation of the Window of Tolerance
- State-matched regulation tools
- Body-based grounding skills
Page 3 – Instruction & Guidance Sheet
- Psycho-education about the survival system
- How to use the tracker effectively
From Survival to Steady Recovery
Post-traumatic stress can make the present feel unsafe, even when danger has passed. This guide helps you step back and observe your nervous system with curiosity rather than judgment.
Used consistently, it can help you identify patterns in triggers and survival states, notice glimmers of safety, and strengthen regulation skills over time. It also provides structure for setting manageable recovery intentions, including approaching avoidance gently and building connection and boundaries that protect your Window of Tolerance.
This resource is especially supportive if you are working in therapy and want structure between sessions, adjusting treatment and hoping to monitor change, or building a steady self-guided recovery practice.
Healing from trauma is rarely a single breakthrough moment. More often, it is a gradual widening of your Window of Tolerance and a growing sense of internal steadiness. This guide supports that process with clarity, compassion, and structure.
Additional Details About the Digital Downloads
A Life in Review is a trauma-informed, self-guided workbook designed to help you reflect on the life you’ve lived with compassion, clarity, and care.
A life review is about remembering and revisiting, reflecting and re-seeing, and reclaiming the meaning in your story at your own pace and in a way that honours your nervous system. This digital workbook offers 2 flexible pathways (chronological and thematic), thoughtful reflection questions, grounding practices, and pause points to support emotional care along the way.
This life review workbook is ideal for times of transition, reflection, or meaning-making at any stage of life.
An ADHD diagnosis can bring clarity and just as often, uncertainty. Many people are told what ADHD is, but not how to actually live with it in a way that feels sustainable and self-compassionate.
This treatment package offers a clear, structured approach to understanding ADHD and building a plan that goes beyond medication alone. It helps you make sense of your diagnosis, notice how ADHD shows up uniquely for you, and identify the supports, strategies, and adjustments that genuinely make daily life easier.
Designed to be practical, flexible, and used over time, this resource guides you in organizing the key elements of effective ADHD care, from education and medication tracking, to accommodations, behaviour strategies, and support systems.
I hope this treatment package approach to ADHD further assists you in understanding your brain and behaviour, reduces unnecessary strain, and facilitates the creation of support that actually fits your life.
If you’re looking for clarity, direction, and a way to move forward with greater confidence, this guide was created for you.
The Care Monitoring Resources are trauma-informed, self-guided reflection tools designed to bring clarity, structure, and steady support to your mental health journey.
Anxiety, depression, and post-traumatic stress can narrow your focus, heighten reactivity, or create a sense of shutdown that makes progress difficult to see. These weekly reflection guides gently help you step back, notice patterns, track symptoms and survival responses, and reconnect with the small steps that support regulation, recovery, and balance. Each resource combines structured monitoring, guided reflection, practical coping strategies, and intention-setting, creating a simple, repeatable rhythm of awareness and action.
These digital worksheets are ideal for individuals working in therapy, adjusting medication, or building a consistent self-care practice. They offer structure without overwhelm, accountability without pressure, and support that honours your nervous system along the way.
Self-Paced Courses for Mental Wellness & Resiliency
(Access for Free!)
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Heart-Centred Reset For Tired Parents
Parenthood can be tough. And when things get tough, we can all use a bit of help. This course is designed for parents (all parents regardless of their kids’ age) - It’s about developing a healthy habit with emotion regulation so that you can handle the tough moments that come your way - it’s about rejuvenating you, the parent - so that you can re-discover, re-energize, and re-centre in the present moment.
Click the button below to learn more: |
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Depression Care: Strengthening The 4 Domains of Symptom Reduction
The information shared in this video series is based on a simple analogy that can aid in connecting you with symptom reduction strategies for depression. The concept and the information shared comes from my therapeutic work and research. My hope in offering these videos is that the helpful ideas might reach and help a larger audience in reducing suffering.
Please know that you do not have to have a diagnosis of depression to benefit from what this course has to offer. It's for anyone who experiences depression, moments of low mood, or who have a loved one who experiences those symptoms. This information is shared as a helpful resource to support you in your day-to-day life, and not as a substitute for therapy. |
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Live Calm Kids is a Video Series for Children about all things emotion regulation
Launched during the initial shutdown of COVID-19, this was my way of creating a support to children and families that suddenly found themselves at home with their complete way of life interrupted. Schools were closed, visits with friends and family became rare, and outings were discouraged. The shutdown also meant that children and families were without support services that may have been in place pre-pandemic. I pulled this online resource together to put some supports in place, for children who may have been having a tough time coping. This video series takes components of the Live Calm Kids group (that traditionally ran in-person), turning it into a video series on managing emotions that kids can access at home. |