Resources

Releases, sleep logs, meditations, bright light supplies.

 

Copies of Homework Forms

For more copies of homework forms, which cannot be distributed or used except as directed by your therapist.

First session paperwork

This paperwork can be downloaded and is to be completed prior to the first meeting with one of our therapists. Our administrative assistant, Jen, will be in contact with you about details.

Other paperwork (already also included in first session paperwork):

Release of information: To give permission for us to speak with someone about your treatment, you must sign a release of information. Click HERE.

Telehealth consent form: To give permission to meet virtually. Click HERE.

Credit card processing form: To give permission to store your credit card information. Click HERE.

Collateral consent form: For parents, partners/spouse or other adults involved in the therapy process of a client

Resources

Sleep Resources

Sleep hygiene, sleep rules and reasons for fatigue handout

CBT-i Coach App - Free app (iOS and Android). Sleep diary which calculates sleep prescriptions.  It also has guided relaxation techniques. 

Bright light/Full spectrum light - For the appropriate diagnoses (circadian rhythm disorders), bright light therapy can make all the difference in improving sleep. Best used it in conjunction with a therapist's guidance and should not be used with bipolar disorder and degenerative eye issues. One that we use is Sunlight Jr., which delivers 10,000 lux at 14 inches away. They also sell replacement bulbs for their light.

Dawn simulator - Light/alarm clock offering a gentle wake-up, which clients report enjoying especially in the winter months.

We use Colleen Carney's approach to treating insomnia. There is a self-help version. If the self-help version is too challenging or doesn’t seem to be working - it just means you could benefit from some assistance with implementing treatment via psychotherapy.  We are happy to assist in this. 

For meditations, see anxiety resources.

Obstructive sleep apnea is associated with BMI of over 25, and it’s good to know it, especially if you have other signs of apnea. Calculate yours here: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Anxiety and Burnout Resources

Books

The Mindfulness and Acceptance Workbook

Mastery of Your Anxiety and Panic

The OCD Workbook

Apps

Clients have recommend a variety of guided meditation and relaxation suggestions. We find that it is important to find the one that you like, so trying a few makes sense. Some that client use:

  1. ACT Coach app (free) - Offers basic audio-guided meditations and other useful guidance.

  2. Headspace (subscription): Variety of options of types of meditation to choose from.

  3. Multiple meditations, includes transcripts and some with loving-kindness content, free: https://www.uclahealth.org/marc/mindful-meditations

  4. Brief guided body-scan, free:

    https://ggia.berkeley.edu/practice/body_scan_meditation

  5. Extended body-scan (45 min), free:

    https://health.ucsd.edu/av/mindfulness/45MinBodyScan07mono.mp3

Antiracism

Microintervention Strategies: What You Can Do to Disarm and Dismantle Individual and Systemic Racism and Bias, by Derald Wing Sue, Cassandra Z. Calle, Narolyn Mendez, Sarah Alsaidi, Elizabeth Glaeser

ADHD/Lack of Focus

There is some evidence that brain training can be helpful. There is a reputable company, Pearson, who offers a training program for ADHD, called “Cogmed.”

Some people have reported to us that they appreciate and feel that lumosity.com has been helpful for cognition. It offers brain training programs.

Other Miscellaneous

White noise machines: The ones we use are Marpac Dohms-DS All-Natural White Noise Sound Machine.

One of our most popular on our shelf: Meditations by Marcus Aurelius

Another popular book on our shelf: Zen for Cats by Henry Beard