Resources to Support Your Growth
These tools, techniques, and recommendations are meant to support you between our sessions, whether you’re working through a personal challenge or building professional momentum.
Breathing & Grounding Tools
These techniques are simple, quick, and often surprisingly effective. You can use them when you feel overwhelmed, distracted, or just need to slow down.
🌀 4-7-8 Breathing
Inhale for 4 seconds, hold for 7, exhale for 8. Do 4 cycles. Helps slow your heart rate and ease anxiety.
Video: “4-7-8 Breathing Exercise for Relaxation” (1 min) – by Dr. Andrew Weil
🔲 Box Breathing
Inhale, hold, exhale, and hold again — each for 4 counts. Used by athletes and first responders to reset under pressure.
Video: “Box Breathing Technique (Animated Guide)” (1 min) – by Calm app
🖐️ 5-4-3-2-1 Grounding
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. Brings your focus into the present.
Self-Help Tools & Downloads
These simple tools are designed to help you stay grounded, reflect on your day, and manage emotional stress. You can download and use them between sessions as needed.
✅ 1. Grounding Techniques (PDF)
A printable sheet with three effective grounding exercises to help reduce anxiety and bring focus.
✅ 2. Journaling Prompts (PDF)
Thoughtful prompts to help you explore emotions, patterns, and personal insights.
✅ 3. Daily Reflection Sheet (PDF)
A simple one-page tool to review your day, track emotional well-being, and set a focus for tomorrow.
✅ 4. Breathing Exercise Audio (MP3)
A short guided breathing track to help you reset when feeling overwhelmed.
Apps & Tech Tools
These tools aren’t a substitute for coaching, but many people find them helpful for building habits, tracking emotions, or supporting mindfulness between sessions.
TRIPP is a VR-based meditation experience designed to help shift mood and enhance mindfulness using visuals, sound, and breathwork.
Available on Meta Quest and PS VR.
A meditation and mental wellness app featuring guided breathing, sleep stories, and mindfulness tools to help reduce anxiety and improve focus.
Woebot is an AI-powered chatbot that uses cognitive behavioral therapy (CBT) techniques to help you track mood, challenge negative thoughts, and build emotional awareness.
Fabulous is a science-based app designed to help you build healthy habits and daily routines through small, achievable steps and personalized coaching.
I sometimes share book recommendations during sessions, if I find them meaningful or relevant to a specific situation. I don’t believe in one-size-fits-all reading lists.
Looking for something else?
Reach out and let me know what would help you most.
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Disclaimer: CoachGT offers coaching and guidance services. This is not a substitute for licensed therapy or mental health treatment.
Clarity over noise. Growth without the grind.