Tools

Free worksheets for noticing how you’re doing.

Worksheets you can put to use the same day you download them. More in development.

Available now

FREE DOWNLOAD ยท PDF WORKSHEET

Steady, Surge, Stall: a map for finding where you are

A one-page map of three states I see people move through under stress: Steady (regulated, capable), Surge (activated, racing), and Stall (collapsed, empty). Use it to find which state you’re in right now and what would actually help, not what you think should help.

The map gives you the framework. It won’t fix anything by itself. You can use it on your own, bring it to therapy or coaching with me, or take it to someone you already work with.

Enter your email and the PDF arrives in your inbox.

I’ll also send a short note when a new tool is ready. Reply “unsubscribe” to any of them and you’re off the list. I never share it.

In development

A short list of what’s coming. Each one is built on the same Steady/Surge/Stall framework and designed to be used in a real week, not filed away.

ProfileA personal Steady/Surge/Stall profile: what each state looks like for you. Body, behavior, sleep, food, the story you tell yourself, and the things you reach for when you’re not at your best.
Body guideA body sensations guide: what each state feels like physically, and how to read your own signals.
TriggersWhat knocks you off Steady: a tool for identifying your specific triggers and the situations that turn the pressure up.
RecoveryRecovery sequences: practical guidance for getting back to Steady from each direction.
HoldingHolding Steady: practices for noticing when you’re Steady and staying there longer.

New tools are posted here as they’re ready, and go out to the worksheet list the same day.

How tools fit with the rest of the practice

The tools work on their own.

If you want to go further than the worksheet, I use the same framework in therapy and coaching, so what you’ve noticed on your own is where we start.

If you want to know more about working with me directly:

TherapyClinical work in Michigan and Ohio, for trauma, burnout, anxiety, and depression.→ CoachingCoaching on performance, transitions, and decisions. By video call or phone, anywhere.→