Resources for Clients
I have gathered some resources to support you and provide information that may serve you as we go through this process. Psychoeducation is an essential part of getting the most out of therapy, so I encourage you to extend your inner work outside of our sessions. You are welcome to recommend any resources you've found helpful, and I'd be delighted to add them to this list.
Blog - I curate a blog on my website offering psychoeducation and insights on common themes in therapy. Sometimes, I may take breaks from consistent posting. You may subscribe to receive blog posts once I post them. You can unsubscribe at any time.
Facebook and Linkedin- I share psychoeducation and information about me at https://www.facebook.com/therapywithdrsarah/ and https://www.linkedin.com/in/sarahquinley/. Please read my social media policy here.
Calm App - This app provides guided meditations, breathing exercises, and bedtime stories if you want more centredness to be with what you're experiencing.
Headspace - Information and guidance on starting a meditation practice.
Spotify Playlists - Sometimes, I create Spotify playlists on themes that would be supportive emotionally. You can find them here.
Ecstatic dance - If you love the emotional release of dancing with other people and you want to feel more empowered and liberated, you might fancy ecstatic dance.
Scotland Ecstatic dance: https://www.yoniverse-tantra.com/ecstatic-dance
Spain Ecstatic dance: https://www.ecstaticdance.es/
Some Coping Strategies
Self-soothing ideas:
sing/hum
take a warm bath
self-hold (hug yourself)
self-massage
'love pats' - pat your body lovingly
cuddle up in a weighted blanket
gentle hand technique (on the part of your body where you feel the most tension, rest a gentle hand over that part)
cross your arms and rock back and forth
take a long walk
do some gentle movement
do some breathwork
listen to soothing music
do something creative that expresses your feelings
play an instrument
speak kindly to yourself as you would to someone you care for
journal thoughts and explore the feelings underneath.
Grounding exercises:
Other coping strategies:
Hold something in your hands and notice how it feels
Bring your focus to your feet
Feel the movement of your legs
Place your hand on your chest and feel yourself breathe
Alternate tapping your feet
Eat warm food
Establish a daily ritual
Spend time in nature
Do some restorative yoga
Spend less time on screens
Take a nap and have consistent sleeping and waking times
Psychoeducation
Trauma and Stress Responses:
Info on Fight/Flight/Freeze/Fawn
Communication Psychoeducation:
Four Types of Communication Styles