Patient Resources & Support Tools
Recommended tools, readings, and organizations to support your mental health journey.
While these resources are valuable, they are intended to supplement professional clinical care. I recommend these specific tools because they align with a Values-Based approach to behavioral health. Rather than focusing solely on symptom reduction, these resources empower you to build psychological flexibility and cultivate a more fulfilling life and relationship. If you are a resident of Oregon and would like to discuss working together, you can get in touch here. If your doctor has recommended psychotherapy or behavioral support, you can learn about our referral process here.
Understanding the Therapeutic Process
Book Recommendation: Maybe You Should Talk to Someone by Lori Gottlieb
Written from the perspective of both a therapist and a patient, this book demystifies what actually happens behind closed doors. It helps readers understand that therapy is a collaborative relationship, not a clinical "interrogation." It is an excellent resource for anyone hesitant to start therapy or feeling stuck in their own growth.
Therapist’s Note: I frequently suggest this book for those who are 'on the fence' about starting therapy. It beautifully illustrates that even therapists have struggles and that the real healing happens through the connection between two people. It helps move therapy from something 'intimidating' to something deeply relatable.
Men’s Work & Support
Book Recommendation: Men’s Work by Connor Beaton
A tactical manual for the man who is winning professionally but feels isolated or "stuck" internally. Beaton focuses on "doing the work" to master your shadows, your nervous system, and your self-leadership.
Therapist’s Note: This isn't "soft" self-help. It’s a rigorous, direct guide to somatic awareness and psychological integrity. It’s perfect for the man who is tired of "coping" and wants a clear framework for becoming an unshakeable leader in his own life.
Book Recommendation: Man Uncivilized be Traver Boehm
Most men are living in a "civilized" cage—polite, stressed, and disconnected from their power. Boehm argues that true health comes from integrating the "Uncivilized" (primal, raw, and physical) with the "Civilized" (intellectual, empathetic, and disciplined).
Anxiety & Stress Management
App Recommendation: Waking Up.
Using evidence-based mindfulness and breathing exercises, Headspace helps regulate the nervous system to reduce perceived stress and anxious ruminations. It’s an ideal tool for building daily resilience and managing "in-the-moment" panic.
Therapist’s Note: I recommend Headspace because it is one of the most clinically researched mindfulness tools available. Studies have shown that consistent use, even just 10 minutes a day, can significantly lower cortisol levels and improve emotional regulation. It is a great way to practice the skills we discuss in session
Book Recommendation: The Happiness Trap By Russ Harris.
Many people spend their lives struggling against anxiety, only to find it growing stronger. Based on Acceptance and Commitment Therapy (ACT), this book offers a refreshing alternative: instead of trying to eliminate 'bad' thoughts, you learn to change your relationship with them. It provides practical tools for 'defusing' from stressful thoughts and staying present in your life, even when anxiety shows up. It is an essential read for anyone who feels stuck in a cycle of worry or perfectionism.
Tool: 5-4-3-2-1 Sensory Grounding
The Goal is To move the nervous system from a "fight-or-flight" state back into the present moment by engaging the five senses.
5 - Sight: Look around you and acknowledge five things you can see. Pick something small, like a pattern on the floor or the way light hits a surface.
4 - Touch: Acknowledge four things you can feel. The fabric of your clothes, the weight of your feet on the floor, or the texture of the chair beneath you.
3 - Sound: Listen for three distinct sounds. The hum of a refrigerator, distant traffic, or the sound of your own rhythmic breathing.
2 - Smell: Acknowledge two things you can smell. If you can’t smell anything immediately, notice the "neutral" scent of the air or the lingering scent of coffee or soap.
1 - Taste: Acknowledge one thing you can taste. Notice any lingering flavor in your mouth, or simply notice the tip of your tongue against the roof of your mouth.
Sexual Health & Intimacy
App Recommendation: Lover or Mojo
When sexual concerns have a psychological or stress-based component, 'spectatoring' (getting stuck in your head and monitoring your own performance) is often the primary barrier to pleasure. Apps like Lover or Mojo use evidence-based CBT exercises and mindfulness techniques to help users shift focus back to physical sensation and connection. These tools are excellent adjuncts to therapy, offering private, self-paced videos and exercises designed to reduce performance pressure and rebuild confidence.
Therapist Note on Apps & Self-Help: Tools like Mojo or Lover are excellent for education and structured practice. However, they are designed to be supplements to therapy, not replacements for it. Most sexual health concerns are 'interpersonal'—they happen in the context of relationships, history, and deep-seated anxiety. An app can give you a breathing exercise, but it cannot help you navigate the complex shame or relational patterns that keep you stuck. We use these tools to bridge the gap between our sessions, ensuring you have support 24/7.
Recommended Book: Come As You Are by Emily Nagoski
Sexual health is often buried under layers of societal 'shoulds' and personal shame. This book is a groundbreaking deep dive into the science of human desire and the 'Dual Control Model' (the 'accelerators' and 'brakes' of our sexual response). By understanding how stress, safety, and emotion act as the 'brakes' on our system, readers can move away from the feeling that they are 'broken' and toward a science-backed understanding of how their unique body and mind work together.
Podcast Recommendation: Where Shall We Begin
By listening to anonymous couples navigate real-world sessions, you gain insight into the psychology of desire, communication barriers, and the "erotic intelligence" needed to sustain intimacy. It is a powerful tool for normalizing relationship struggles and reducing the shame often associated with intimacy difficulties.
Sleep & Restoration
Book Recommendation: Why We Sleep by Matthew Walker
Why sleep is your brain's most powerful regulatory tool.This resource explains how sleep deprivation fuels anxiety spirals and impacts hormonal health/libido. It provides a scientific foundation for why "rest" is a clinical requirement, not a luxury.
Therapist’s Note: I include this resource because sleep is often the 'missing piece' in both behavioral health treatment. Chronic sleep deprivation keeps the nervous system on high alert (sympathetic drive), making it nearly impossible to lower anxiety or maintain the relaxation required for intimacy. Understanding the science of sleep helps move it from a 'luxury' to a foundational part of your treatment plan.
Crisis & Immediate Support
If you or someone you know is in immediate danger, please call 911 or go to the nearest emergency room.
988 Suicide & Crisis Lifeline: Call or text 988 (Available 24/7).
Crisis Text Line: Text HOME to 741741.
Additional Local Resources
Clackamas County Urgent Mental Health Walk-In Center:
Address: 11211 SE 82nd Ave., Suite O, Happy Valley, OR 97086.
Hours: Monday – Friday, 9 a.m. to 7 p.m.; Saturday, 10 a.m. to 7 p.m. (Closed Sundays).
Clackamas County Crisis Line
Phone: 503-655-8585
Availability: 24 hours a day, 7 days a week, 365 days a year.
Cost: Free and confidential.
"Ready to move beyond self-help? If you’ve tried the books and apps but are still feeling stuck, it may be time for a personalized clinical approach