free tools & notes

Take what helps

Little tools you can keep and come back to. Everything here is free, and you're welcome to share it with anyone who might need it.

For right now

For the moments you need something quickly.

2am ResetGentle tools for nights when your mind won't settle.In a panic?Step-by-step help for the next few minutes.The GardenMind-body research made gentle: sunlight, nature, food and more.

Little pauses

Three small practices for when you need a minute. Pick the one that fits.

Which sun are you today?

Tap the sun that fits today.

Simply putting a feeling into words can help calm the brain's alarm. Lieberman et al., 2007

warm suna good songa kind textfirst sip of coffeea pet nearby

Spot a glimmer

Glimmers are tiny moments that tell your nervous system you're safe. Today, try to notice three, and let each one land for a few seconds.

The word "glimmers" comes from therapist Deb Dana, LCSW, drawing on polyvagal theory. Dana, Anchored, 2021

my menuQuick lift: a song5 minMain: a walk outside30 minSide: podcast + choresanyand dessert, in small portions

Your dopamine menu

When you're low, it's hard to think of what helps. So write a little menu ahead of time: a quick lift, a bigger "main," and a "side" to pair with chores.

The "dopamenu" idea was popularized by Jessica McCabe of How to ADHD and Eric Tivers of ADHD reWired. Planning enjoyable activities is also a research-backed way to lift mood. Cuijpers et al., 2007

Find more little pauses on Instagram at @therapywithvalentina.

Notes from Valentina

Short, research-backed reads on the things I get asked about most.

The window of toleranceWhy you can go from fine to "too much" in a second, and how to find your way back.Chronic pain and the brainA hopeful look at how pain works, and what pain reprocessing therapy is.Superbills, explainedHow to use your out-of-network benefits for therapy, step by step.

Want to go deeper?

I offer online therapy for adults anywhere in Florida. Start with a free 15-minute call.

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