My Writing & Newsletter

I invite you to explore my reflections, essays, and thoughts on healing, identity, and relationships through my Substack newsletter. It’s a space where I share what’s alive for me — and sometimes for us — as we navigate this messy, beautiful work of becoming whole.

Books I Recommend

These are some of the books I return to again and again — for their clarity, depth, and ability to meet people where they are. They reflect the themes I often explore with clients in sessions.

    • No Bad Parts by Richard Schwartz — A compassionate introduction to Internal Family Systems therapy and the healing power of embracing all parts of ourselves.

    • You’re the One You’ve Been Waiting For by Richard Schwartz — A beautiful exploration of how Self-leadership transforms relationships and inner dynamics.

    • The Body Keeps the Score by Bessel van der Kolk — A foundational book on how trauma lives in the body and how we can heal through somatic approaches.

    • The Science of Stuck: Breaking Through Inertia to Find Your Path Forward by Britt Frank — A smart, accessible guide to why we freeze, shut down, and repeat patterns — and how to begin moving forward.

    • Addicted to Drama by Dr. Scott Lyons — A powerful look at how chronic dysregulation and stress responses can masquerade as chaos or intensity, and what healing actually looks like.

  • Polysecure by Jessica Fern — A thoughtful blend of attachment theory and consensual non-monogamy, offering new ways to think about safety, connection, and emotional intimacy.

    • The Mindful Self-Compassion Workbook by Kristin Neff & Christopher Germer — Practical tools and reflective exercises to cultivate gentleness, resilience, and a more compassionate relationship with yourself.

    • The Gifts of Imperfection by Brené Brown — An encouraging and research-based invitation to let go of perfectionism and live with more authenticity, courage, and self-trust.

Guided Meditations

To support your nervous system and cultivate inner calm, I recommend these resources:

Guided meditations with Richard Schwartz — Gentle, heart-centered practices directly from the creators of IFS.

Apps I Actually Use

  • Insight Timer — A free meditation app with an extensive library of somatic, trauma-informed, and mindfulness practices.

  • The Breathing App — A simple, elegant tool to support nervous system regulation and heart-rate variability through paced breathing.

Helpful Articles & Tools

Want To Share Your Favourites?

If you have resources that have supported your journey, I’d love to hear about them! Feel free to email me or share in the Substack community.

Community Resources​

The following services offer free or low-cost support across British Columbia. These are especially helpful if you’re in crisis, navigating waitlists, or looking for care beyond individual counselling.

    • Crisis Centre BC 24/7 support if you or someone you know is having thoughts of suicide or is in distress.

      • 1-800-784-2433 (1-800-SUICIDE) — province-wide310-6789 — Mental Health Support Line (no area code needed)

      • Vancouver: 604-872-3311

      • Sea to Sky / Sunshine Coast: 1-866-661-3311 crisiscentre.bc.ca/get-help

      KUU-US Crisis Line Society 24/7 support for Indigenous children, youth, adults, and Elders across BC.

      Vancouver Coastal Health – Access & Assessment Centre (AAC) Mental health and substance use support for adults (17+) living in the City of Vancouver. No referral needed.

      • Phone: 604-675-3700

      • Address: 803 West 12th Avenue, Level 1 East Entrance (at Vancouver General Hospital)

    • Sliding Scale Therapy in BC: Visit this directory for a curated list of low-cost or sliding scale counselling options across the province.

      Healing in Colour: A therapist directory centering BIPOC experiences. Find therapists who reflect and affirm your identities. healingincolour.com

    • Kelty Mental Health: Support for families navigating the BC mental health system, including peer support and resource navigation. keltymentalhealth.ca

    • Self-Injury Outreach & Support: A non-profit initiative offering research-based information and support for those who self-injure, have recovered, or want to help. selfinjury.bctr.cornell.edu

    • QMUNITY: Referrals, peer support, and community connection for queer, trans, and Two-Spirit youth, plus resources for families and allies. qmunity.ca

    • Anxiety Canada: Evidence-based resources and self-help tools to manage anxiety. anxietycanada.com

    • BounceBack BC: A free coaching-based program to support adults and youth (13+) with mild to moderate depression, anxiety, or stress.bouncebackbc.ca

    • Vancouver Hospice Society: Compassionate end-of-life and grief support services for individuals and families in Vancouver. vancouverhospice.org

  • FamilySmart: Free peer support, resources, and system navigation for parents and caregivers of young people facing mental health or substance use challenges. familysmart.ca