Hand Outs and Resources

  • Progressive muscle relaxation is a structured, easy-to-learn technique that combines physical and mental relaxation. By systematically tensing and relaxing muscles, individuals can relieve tension, improve well-being, and cultivate a mindful awareness of their body’s state

  • Good sleep hygiene — the set of habits, routines, and environmental practices that support healthy, restful sleep — offers a wide range of physical, mental, and emotional benefits. By creating a consistent sleep schedule, maintaining a comfortable and distraction-free sleep environment, and avoiding habits that disrupt sleep, you can improve both the quantity and quality of your rest

  • Grounding techniques — also called grounding exercises — are simple strategies that help you focus on the present moment to reduce distress from anxiety, stress, depression, PTSD, dissociation, and other emotional challenges. They work by anchoring your attention to your senses, thoughts, or physical sensations, which can calm your nervous system and improve emotional regulation.

Therapy Resources

  • Adam’s Choice provides identity-affirming, culturally responsive psychotherapy tailored to each client’s unique needs and experiences. Their services include individual therapy for anxiety, depression, trauma, self-esteem, burnout, and life transitions; trauma-informed care; relationship and interpersonal therapy; specialized support for teens and young adults; and child therapy using play-based and creative approaches. To help make care more accessible, Adam’s Choice also accepts a variety of insurance plans, making it easier for clients to receive the support they need.
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  • Ana Hernandez is a bilingual Licensed Clinical Social Worker who provides compassionate, trauma-informed virtual therapy for adolescents and adults navigating anxiety, relationship challenges, identity exploration, life transitions, and generational stress. She specializes in supporting BIPOC, first-generation, and marginalized communities using evidence-based approaches tailored to each client's needs. She also accepts several major commercial insurance plans, helping make quality mental health care more accessible.
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  • Mercedes Noble is a Licensed Clinical Social Worker who provides compassionate, virtual therapy for individuals navigating anxiety, stress, trauma, life transitions, and emotional challenges. She uses evidence-based, trauma-informed approaches to help clients build coping skills, strengthen resilience, and feel empowered throughout their healing journey. She also accepts several major commercial insurance plans, making therapy more accessible for those seeking mental health support.
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  • Hit the Stars Horses is a organization dedicated to improving the lives of children and adults through equine-assisted programs that foster confidence, emotional well-being, personal growth, and meaningful connections with horses. Through therapeutic and educational experiences, the organization creates a supportive environment where participants can build life skills, resilience, and a sense of empowerment while benefiting from the unique human-horse bond.
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  • Ackeem Carto is a Licensed Professional Counselor who provides virtual therapy for adolescents and adults experiencing anxiety, trauma, depression, identity concerns, and life transitions. He uses evidence-based approaches such as CBT, EMDR, DBT, and person-centered therapy to create a supportive, affirming environment that helps clients build resilience and achieve lasting emotional growth. He also accepts a wide range of commercial insurance plans, making therapy more accessible and affordable for many clients.
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Community Resources

  • We offer a range of solutions designed to meet your needs—whether you're just getting started or scaling something bigger. Everything is tailored to help you move forward with clarity and confidence.

  • Getting started is simple. Reach out through our contact form or schedule a call—we’ll walk you through the next steps and answer any questions along the way.

  • We combine a thoughtful, human-centered approach with clear communication and reliable results. It’s not just what we do—it’s how we do it that sets us apart.

  • You can reach us anytime via our contact page or email. We aim to respond quickly—usually within one business day.

  • We offer flexible pricing based on project type and complexity. After an initial conversation, we’ll provide a transparent quote with no hidden costs.

  • Collaborative, honest, and straightforward. We're here to guide the process, bring ideas to the table, and keep things moving.