Resources
Practical tools and perspectives to support mind-body regulation
Practical tools and perspectives to support mind-body regulation
This page includes resources that support therapy and reflect how I think about stress, symptoms, and mind–body health. Some are practical tools you can use to build self-regulation skills. Others are meant to help make sense of why symptoms arise and how psychophysiology fits into recovery.
You’re welcome to explore these at your own pace, whether we’re working together or you’re simply interested in learning more.
Frequently Asked Questions
Do I need a diagnosis to work with you?
No. Some people I work with have clear medical diagnoses; others have persistent symptoms that don’t fit neatly into one category. What matters more than a label is what you’re experiencing now and whether stress, pain, or nervous system responses are complicating recovery or daily functioning.
Is this saying my symptoms are “all in my head?"
No. Physical symptoms are real, regardless of how much stress or emotion may influence them. A mind–body approach doesn’t deny medical reality. Rather, it looks at how physiological, psychological, and behavioral factors interact, often amplifying symptoms over time. The goal is to give you more ways to influence what’s happening, not to explain it away.
Do you replace medical care?
No. This work is meant to complement, not replace, appropriate medical care. Many people I work with continue to see physicians, physical therapists, or other specialists. I often coordinate care with other health care providers.
What if I’m skeptical?
That’s fine. Many people who come to this work are skeptical, especially if they’ve tried multiple treatments without much benefit. You don’t need to “believe” in anything in advance. We focus on observable patterns, practical skills, and whether the work is actually helpful over time.
Is this talk therapy?
Depending on your needs, sessions may include talk therapy approaches, CBT-based strategies, mindfulness skills, biofeedback, or neurofeedback. The emphasis is on learning how your system responds and developing tools you can use outside the office, not just talking about symptoms.
What if I’ve already tried therapy?
What I do can be very different than typical talk therapy. Whether we are working on exercises to deactivate your nervous system, using biofeedback to learn how to calm your body, or planning out how to safely increase your physical activity, my approach goes beyond insight alone.
What happens in the first session?
The first session is a structured conversation. We’ll talk about what’s been happening, what you’ve tried, what’s helped (even a little), and what feels most disruptive right now. You won’t be pushed to relive experiences or perform exercises you’re not ready for. By the end of the session, we’ll have a clearer sense of whether working together makes sense and what next steps might look like.
What does progress usually look like?
Progress isn’t always dramatic or linear. Often it shows up as:
- fewer or less intense flare-ups
- quicker recovery after symptoms spike
- improved sleep or focus
- more stable mood
- greater engagement in day-to-day life
We focus on functional change and improving the quality of your life.
Do you work with people who are already on medication?
Yes. Being on medication does not prevent this work from being helpful. In many cases, psychological or biofeedback-based approaches work well alongside medication. Decisions about starting, stopping, or changing medications should always be made with the prescribing provider.
How long does treatment usually last?
That depends on your goals, the complexity of what you’re dealing with, and how quickly skills begin to take hold. Some people work with me for a focused period of several months; others benefit from longer-term work. We revisit goals regularly, rather than assuming a fixed timeline from the start.
How often are sessions?
Most people start with weekly sessions. For neurofeedback training, people typically come in at least twice a week for the first several weeks. Over time, sessions may become less frequent as skills develop and symptoms become more manageable. Frequency is adjusted collaboratively.
Where do you see clients?
I usually meet with clients in the office or using a confidential telehealth system. In some circumstances, I may meet with a client at their home.
Do you take insurance?
I am an out-of-network provider. I’m happy to work with you if you plan to seek reimbursement from your insurance company, but coverage varies widely by plan.
How do I know if this is a good fit?
This work is often a good fit when medical care is appropriate but symptoms persist, and stress, pain, or nervous system responses are getting in the way of recovery. The best way to find out is through a brief consultation, where we can talk through your situation and see whether working together makes sense.
Guided Practices
Audio exercises for stress, pain, and recovery
These resources are educational and supportive in nature and are not a substitute for medical or mental health care. If you have concerns about your health or safety, please consult an appropriate professional.
Low and Slow Breathing
Breathing low in the abdomen is a foundational skill for self-regulation. It can help your body feel calmer, relaxed, and more secure. This recording is about 11 minutes.
Mindful Breathing
Observing the breath without judgment can help reduce anxiety, depression, or pain. This recording, from Inna Khazan’s book The Clinical Handbook of Biofeedback, is about 9 minutes.
Breath to Sleep
A slow, regular breath can help ready the body for sleep. This recording is about 6 minutes.
Progressive Muscle Relaxation
Tightening and relaxing groups of muscles can reduce pain, stress, and anxiety. This recording is about 12 minutes.
Autogenic Relaxation
Focusing on relaxing different parts of the body can help reduce tension and pain. This recording is about 9 minutes.
Body Scan
Gently scanning the body and encouraging the release of tension. This recording is about 11 minutes.
Accept Anxiety
Accepting that anxiety is part of life can help reduce its power. This recording is about 9 minutes.
Mindfulness of Thoughts, Feelings, and Physiological Sensations
Observing experience without judgment or trying to change it can improve the ability to manage stress, pain, or mood issues. This exercise, from Inna Khazan’s book The Clinical Handbook of Biofeedback, is about 8 minutes.
Thoughts on Leaves
Learning to separate thoughts from judgment and emotion can help improve mood and resilience. This exercise, from Inna Khazan’s book The Clinical Handbook of Biofeedback, is about 7 minutes.
Hand Warming
Hand-warming practice can help reduce migraines, other types of pain, and stress. This exercise, from Erik Peper and Katherine H. Gibney’s 2003 article A Teaching Strategy for Successful Hand Warming, is about 12 minutes. Using a thermometer to measure hand temperature can be helpful but is not required.
Recommended Reading
Reading materials I regularly recommend, with brief notes about why.
Biofeedback and Mindfulness in Everyday Life: Practical Solutions for Improving Your Health and Performance
by Inna Khazan
Dr. Khazan’s seminal book, written for a general audience. She has a remarkable ability to explain concepts such as heart rate variability in a way that makes both the what and the why clear and accessible.
Neurofeedback 101: Rewiring the Brain for ADHD, Anxiety, Depression, and Beyond (Without Medication)
by Michael P. Cohen
A clear and engaging introduction written by a master practitioner. Many people read this book and then decide to pursue neurofeedback.
Neurofeedback for All: A Beginner’s Introduction
by Joshua R. Moore
A practical overview of neurofeedback and what to expect when beginning training.
A Consumer’s Guide to Understanding QEEG Brain Mapping and Neurofeedback Training
by Robert Longo
This book provides a detailed explanation of the QEEG process and why it can be such a powerful tool for understanding brain function.
From the Podcast
Selected episodes from my podcast, Healthy Brain Happy Body, that relate to my approach.
Erik Peper on Bringing Health Into the World (Season 1, Episode 1)
Dr. Erik Peper discusses bringing self-regulation into real-world settings.
Teens and Gaming Addiction with Dr. Ron Swatzyna (Season 2, Episode 6)
Dr. Swatzyna explores how gaming can hijack a teenager’s developing brain.
Bringing Biofeedback to Young People with Harry Campbell (Season 3, Episode 14)
Harry Campbell discusses bio- and neurofeedback in schools and community settings.
Translating Brain to Anyone with Jeff Schutz (Season 4, Episode 12)
Dr. Schutz shares ways to describe brain activity clearly and accessibly.
- Book and article recommendations
- Self-assessment tools
- Additional audio and video content
- Research-backed techniques you can try at home
These will all be grounded in the same principles I use in therapy: compassion, clarity, and mind-body integration.
