Resources
These resources are not a substitute for therapy but may offer support between sessions or while exploring next steps.
Simple techniques to help you feel more present and centered when emotions feel overwhelming.
5-4-3-2-1 Grounding
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This helps bring your attention to the present moment.
Box Breathing
Breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, hold for 4 counts. Repeat several times to activate your body's calming response.
Body Scan
Starting at your feet and moving up, notice each part of your body without trying to change anything. Simply observe what you feel.
Cold Water Reset
Splash cold water on your face or hold ice cubes. This activates the dive reflex and can help interrupt intense emotions.
Learning about what you're experiencing can be an important part of healing.
The Window of Tolerance
Understanding your "window of tolerance" — the zone where you can manage emotions effectively — can help you recognize when you're dysregulated and need support.
Fight, Flight, Freeze, Fawn
These are natural survival responses. Understanding them can help you be more compassionate with yourself when you react in ways that feel confusing.
The Role of Food in Coping
Eating behaviors often serve a purpose — comfort, control, numbing, or connection. Understanding this without judgment is part of healing.
Harm Reduction Basics
Harm reduction meets you where you are, focusing on reducing negative consequences rather than requiring abstinence as a starting point.
Books that clients have found helpful in their journeys.
Consider supporting our local Pacifica bookstore when ordering.
Florey's Book Co. · 2120 Palmetto Ave, Pacifica, CA 94044
The Body Keeps the Score
by Bessel van der Kolk
A foundational book on how trauma affects the body and mind.
Good Morning, I Love You
by Shauna Shapiro
A guide to mindfulness and self-compassion that transforms how you relate to yourself.
The Untethered Soul
by Michael A. Singer
An exploration of consciousness and inner freedom that helps you move beyond habitual thoughts and emotions.
The Power of Now
by Eckhart Tolle
A guide to spiritual enlightenment and living fully in the present moment.
Radical Acceptance
by Tara Brach
Combining Buddhist teachings with Western psychology to help embrace your life with compassion.
Crisis Resources
If you're in crisis or need immediate support, these resources are available 24/7.
988 Suicide & Crisis Lifeline
Call or text 988 for free, confidential support 24/7.
Crisis Text Line
Text HOME to 741741 to connect with a crisis counselor.
Rape Trauma Services
24/7 crisis line for survivors of sexual assault and their loved ones. (650) 692-7273
SAMHSA National Helpline
Free, confidential treatment referral and information. 1-800-662-4357
National Eating Disorders Association
Support, resources, and treatment options. Call 1-800-931-2237
The Trevor Project
Crisis support for LGBTQ+ young people. Call 1-866-488-7386