I've gathered these tools and practices to help you continue your healing journey outside of our work together. The skills and resources you discover and claim for yourself are just as important as what happens in session—they become part of your own toolkit for navigating life's challenges.
​Ideas to support your journey.....
Resources & Tools
Calming with Kyle is a YouTube channel dedicated to providing high-quality somatic therapy exercises that focus on the vagus nerve. By regularly practicing these exercises, clients can experience a variety of benefits for their overall health and wellbeing including increased relaxation, decreased anxiety and depression symptoms, improved digestion and better management of chronic pain.
Another great resources from the Trauma Resource Foundation page. This page explores EFT tapping techniques and ways to clear trauma self practices. A dedicated tapping practice can be a great tool in adding to your well-being, and partnering with therapy sessions
Free workbooks, guides, and creative practices from an EMDR Art Therapist to help you integrate art and creativity into your healing process. These resources can help you express what's hard to put into words, process emotions through creation, and discover new pathways for self-understanding.
Resources on Inference-Based Cognitive Behavioral Therapy (ICBT) for OCD. PTSD and OCD frequently co-occur, and understanding this connection can be helpful. These materials offer insight into this specialized approach and practical tools for working with obsessive-compulsive patterns.
Finding accessible yoga and other mind-body approaches to promote healing can be an important step in the recovery process. That's why I recommend checking out the resource page from Trauma Resource Foundation. There you will find techniques that can help you regain control of your body and mind, promote relaxation, and reduce stress. These approaches can play a key role in helping you overcome trauma and achieve emotional well-being.
Vagus Nerve Yoga with Dr. Arielle Schwartz is a a YouTube channel dedicated to providing yoga therapy exercises that focus on the vagus nerve. Dr Schwartz is a world-renowned Somatic-EMDR Therapist, Yoga Therapist, Author and Polyvagal Expert
Insight Timer Free meditation and mindfulness app with over 130,000 guided meditations, The links will take you to Leah Landis, LCSW, Certified EMDR Therapist offering stress reduction, sleep support, anxiety management, and aiding building a daily mindfulness practice. Includes timers, courses, and community features.
Evidence-based app for chronic pain management using neuroscience education, somatic tracking, and mind-body techniques. Includes guided exercises, pain psychology education, and success stories. Particularly helpful for understanding the brain-body connection in pain.
National Crisis Resouces
988 Suicide & Crisis Lifeline 24/7 free and confidential support for people in distress. Call or text 988, or chat at 988lifeline.org Available in English and Spanish with translation services NAMI HelpLine Free nationwide peer-support providing information, resources, and support for people living with mental health conditions and their families. 800-950-NAMI (6264) | Monday–Friday, 10 am–6 pm EST Veterans Crisis Line Free, confidential resource available 24/7 for veterans and their families. Call 988 then press 1 | Text 838255 | Chat at veteranscrisisline.net National Domestic Violence Hotline 24/7 advocates available to support survivors. 800-799-SAFE (7233) | TTY: 1-800-787-3224 | thehotline.org National Sexual Assault Hotline (RAINN) Free, confidential service connecting you with trained staff in your area. 800-656-HOPE (4673) | Chat at rainn.org Trans Lifeline Peer support run by trans people, for trans and questioning callers. Anonymous and confidential. 877-565-8860 | Available 7 am–1 am Pacific Time SAGE LGBT Elder Hotline 24/7 support for LGBT elders and caregivers. Available in English, Spanish, and 180 languages. 877-360-LGBT (5428) The Trevor Project Crisis support for LGBTQ youth. TrevorLifeline: 866-488-7386 (24/7) TrevorText: Text START to 678-678 TrevorChat: Available at thetrevorproject.org Safe Helpline (Department of Defense) Anonymous, confidential support for DoD community members affected by sexual assault. 877-995-5247 | safehelpline.org
Julie Cardoza LMFT does not provide 24/7 or on-call crisis services. If you are experiencing a mental health emergency, please call 988 or go to your nearest emergency room.