Trauma
Readings:
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The Body Keeps the Score by Bessel van der Kolk
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What Happened to You? by Dr. Bruce Perry & Oprah Winfrey
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Healing the Fragmented Selves of Trauma Survivors by Janina Fisher
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Podcasts:
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Trauma Rewired (focuses on nervous system and somatic healing)
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Therapy Chat with Laura Reagan
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Unlocking Us by Brené Brown – episodes on shame and trauma
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Activities:
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Grounding exercises (5-4-3-2-1 method)
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Trauma-informed journaling prompts (e.g., “When I feel safe, I notice…”)
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Sensory self-soothing box (customize with calming textures/scents/sounds)
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Parenting
Readings:
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The Whole-Brain Child by Daniel J. Siegel & Tina Payne Bryson
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Parenting from the Inside Out by Daniel J. Siegel
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How to Talk So Kids Will Listen & Listen So Kids Will Talk by Adele Faber & Elaine Mazlish
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Podcasts:
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Janet Lansbury: Unruffled
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Raising Good Humans by Dr. Aliza Pressman
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Respectful Parenting with Janet Lansbury
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Activities:
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Emotion coaching chart (name feelings with your child)
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Family mindfulness walks (silent or narrated with observations)
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"One-on-One Time" chart to track quality time with each child
Lifestyle Medicine
Readings:
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Lifestyle Medicine Handbook: An Introduction to the Power of Healthy Habits by Beth Frates et al.
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Younger Next Year by Chris Crowley & Henry Lodge
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Eat to Beat Disease by Dr. William Li
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Podcasts:
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The Doctor’s Farmacy with Dr. Mark Hyman
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Live More, Feel Better with Dr. Rangan Chatterjee
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Switch4Good (focus on plant-based living and performance)
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Activities:
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Create a personal wellness wheel
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Track habits with a 7-day wellness journal (sleep, mood, nutrition, movement)
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Practice gratitude journaling (3 things daily)
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Substance Use
Readings:
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Quit Like a Woman by Holly Whitaker
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In the Realm of Hungry Ghosts by Dr. Gabor Maté
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Recovery: Freedom from Our Addictions by Russell Brand
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Podcasts:
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The Bubble Hour (real stories of recovery)
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Recovery Happy Hour
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Dopey Podcast (stories of addiction with humor and honesty)
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Activities:
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Create a “Sober Toolkit” (coping skills, phone numbers, affirmations)
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Explore triggers with a “HALT” worksheet (Hungry, Angry, Lonely, Tired)
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Vision boarding for future goals in recovery
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Grief
Readings:
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It’s OK That You’re Not OK by Megan Devine
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Bearing the Unbearable by Joanne Cacciatore
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The Year of Magical Thinking by Joan Didion
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Podcasts:
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Griefcast with Cariad Lloyd
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Terrible, Thanks for Asking
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What’s Your Grief?
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Activities:
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Create a grief timeline (events, memories, healing milestones)
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Write a letter to a loved one who has passed
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Memory box or altar space with photos, objects, or symbols
Anxiety
Readings:
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The Anxiety and Phobia Workbook by Edmund J. Bourne
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Unwinding Anxiety by Dr. Judson Brewer
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Rewire Your Anxious Brain by Catherine Pittman & Elizabeth Karle
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Podcasts:
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The Anxiety Coaches Podcast
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Calm It Down
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The Mindful Kind
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Activities:
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Daily deep breathing (4-7-8 or box breathing)
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Worry journaling: list worries + what’s in/out of your control
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Visualization exercise: “safe place” imagery with calming sounds