Mental Health Resources
Tools and Information to Support Your Wellness Journey
Evidence-based resources, FAQs, and self-care guidance
Frequently Asked Questions
Common questions about therapy, the therapeutic process, and what to expect when working together. If you don't see your question here, please don't hesitate to ask during our consultation.
Still Have Questions?
I'm happy to answer any additional questions you may have about therapy, my approach, or the process of getting started. Please don't hesitate to reach out during our free consultation or by phone.
Mental Health Resources
Carefully curated resources to support your mental health journey. These tools complement therapy and can be valuable for ongoing wellness and education.
Mobile Apps
Apps for meditation, mood tracking, and mental wellness
Local Virginia Resources
Mental health resources specifically available to Virginia residents
Virginia Department of Behavioral Health and Developmental Services
State mental health services and resources
Northern Virginia Family Service
Counseling and mental health services
Loudoun County Mental Health Services
Community mental health support
Important Note About External Resources
While I've carefully selected these resources, I cannot guarantee the quality or accuracy of external websites and apps. These resources are meant to supplement, not replace, professional therapy. Always consult with a qualified mental health professional for personalized advice and treatment.
Self-Care Resources & Tips
Self-care is not selfish—it's essential for your mental health and well-being. These evidence-based practices can complement your therapy work and support ongoing wellness.
Emotional Self-Care
- Practice self-compassion by treating yourself with the same kindness you'd show a friend
- Keep a gratitude journal, writing down 3 things you're grateful for each day
- Set healthy boundaries with others and honor your emotional needs
- Allow yourself to feel emotions without judgment
- Practice saying 'no' to commitments that drain your energy
Physical Self-Care
- Engage in regular movement that you enjoy, even if it's just a 10-minute walk
- Prioritize getting 7-9 hours of quality sleep each night
- Stay hydrated by drinking water throughout the day
- Take breaks from screens and spend time outdoors
- Practice deep breathing exercises for 5 minutes daily
Mental Self-Care
- Practice mindfulness or meditation for even 5-10 minutes daily
- Limit news consumption and social media if it increases anxiety
- Engage in activities that challenge and stimulate your mind
- Practice positive self-talk and challenge negative thought patterns
- Take regular breaks from work and responsibilities
Social Self-Care
- Nurture relationships with people who support and uplift you
- Communicate your needs clearly and honestly with others
- Schedule regular check-ins with friends or family
- Join groups or communities that align with your interests
- Practice active listening in your relationships
Daily Self-Care Practices
Small, consistent actions throughout the day can have a significant impact on your mental health
Morning Routine
- Start with 5 minutes of mindful breathing or meditation
- Write down 3 intentions for the day
- Drink a full glass of water
- Avoid checking phone/email for the first 30 minutes
Throughout the Day
- Take micro-breaks every hour to stretch or breathe deeply
- Practice the 5-4-3-2-1 grounding technique when stressed
- Notice and appreciate small moments of beauty or joy
- Check in with your emotions without trying to fix them
Evening Routine
- Reflect on one thing that went well during the day
- Practice gentle stretching or relaxation exercises
- Limit screen time 1 hour before bed
- Write down worries to 'put them away' for the night
Quick Stress-Relief Techniques
5-4-3-2-1 Grounding
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
Box Breathing
Inhale for 4, hold for 7, exhale for 8. Repeat 4 times for instant calm
Progressive Muscle Relaxation
Tense and release each muscle group for 5 seconds, starting with your toes
Remember: Self-Care is Not One-Size-Fits-All
What works for others may not work for you, and that's perfectly okay. Experiment with different practices and find what feels good for your body, mind, and schedule. Even small acts of self-care can make a meaningful difference in your mental health and overall well-being.
Crisis Resources & Emergency Support
If you or someone you know is in crisis, immediate help is available. These resources provide 24/7 support from trained professionals.
Virginia Crisis Resources
Local and state-specific crisis support services available to Virginia residents
Loudoun County Mobile Crisis Team
Local mobile crisis response for Loudoun County residents
Visit Website →Northern Virginia Mental Health Crisis Services
Regional crisis intervention and emergency mental health services
Visit Website →Suicide Warning Signs
- Talking about wanting to die or hurt themselves
- Looking for ways to kill themselves
- Talking about feeling hopeless or having no purpose
- Talking about feeling trapped or in unbearable pain
- Talking about being a burden to others
- Increasing use of alcohol or drugs
- Acting anxious, agitated, or reckless
- Sleeping too little or too much
- Withdrawing or feeling isolated
- Showing rage or talking about seeking revenge
- Displaying extreme mood swings
When to Seek Help
- You're having thoughts of harming yourself or others
- You're feeling hopeless or like things will never get better
- You're unable to take care of basic daily activities
- You're experiencing severe panic attacks or anxiety
- You're hearing voices or seeing things others don't
- You're using alcohol or drugs to cope with emotions
- Friends or family have expressed concern about you
- You're engaging in risky or dangerous behaviors
Important Reminders
If You're in Immediate Danger:
- • Call 911 immediately
- • Go to your nearest emergency room
- • Call the National Suicide Prevention Lifeline: 988
- • Don't leave the person alone if they're suicidal
Remember:
- • Crisis feelings are temporary
- • You are not alone - help is available
- • These services are free and confidential
- • You deserve support and care
This website is not monitored 24/7. For urgent situations, please use the crisis resources above.