Julie’s Wellness Resources
A space to learn, reflect, and grow
Short videos, guided exercises, articles, and gentle tools — curated by Julie to support you between sessions, or wherever you are on your journey. New content is added regularly, so there’s always a reason to come back.
New here?
Start with these three
Not sure where to begin? This is a calm, simple place to start.
Ask Julie
One question, one short answer
Each short video answers one common question about therapy — honest, practical, and straight from Julie. New questions are added regularly.
“What is therapy with Julie actually like?”
2-minute video
A short welcome from Julie — her approach, and what you can expect when working together.
Coming soon to Ask Julie
Questions Julie will be answering next:
- How do I know if therapy is right for me?
- Is it normal to feel anxious all the time?
- What happens during my first session?
- How long does therapy usually take?
- How is couples counseling different from individual therapy?
- What can I do when anxiety hits in the moment?
Today’s Wellness Tip
“Progress doesn’t require perfection. One small step today is enough.”
The 5-4-3-2-1 grounding practice
- Name five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
“Healing isn’t about becoming someone else. It’s about rediscovering the person you’ve always been.”
Box breathing
- Breathe in for a count of four
- Hold for four
- Breathe out for four
- Hold for four — and repeat four times
“You are allowed to take up space, to rest, and to begin again.”
A one-minute reset
- Take five slow breaths
- With each exhale, let your shoulders drop a little further
- Notice that you are here, and you are okay right now
“Feelings are visitors. You can let them come, and let them go, without being swept away.”
Name three good things
- Think of three small things that went okay today
- They can be tiny — a warm drink, a kind word, a quiet moment
- Let yourself feel grateful for each one
“Asking for help is not a sign of weakness. It’s one of the bravest things a person can do.”
“Be as gentle with yourself as you would be with someone you love.”
Unclench and soften
- Notice where your body is holding tension — jaw, shoulders, hands
- On your next exhale, soften that spot on purpose
- Repeat with one more tense area
“You don’t have to have it all figured out to move forward. You just have to take the next step.”
Healing isn’t about becoming someone else. It’s about rediscovering the person you’ve always been.
Guided exercises
Small practices you can do right now
Simple, calming techniques for the moments you need them most. No app, no sign-up — just follow along.
5-4-3-2-1 Grounding
A simple way to come back to the present moment when your mind is racing. Move slowly through each sense.
- 1 Look around and name five things you can see.
- 2 Notice four things you can physically feel — your feet on the floor, the chair beneath you.
- 3 Listen for three sounds, near or far.
- 4 Identify two things you can smell (or two smells you like).
- 5 Name one thing you can taste, or one thing you’re grateful for.
Box Breathing
Used by everyone from nurses to Navy SEALs to calm the nervous system. Picture tracing the four sides of a box.
- 1 Breathe in slowly through your nose for a count of four.
- 2 Hold your breath gently for a count of four.
- 3 Breathe out through your mouth for a count of four.
- 4 Hold empty for a count of four.
- 5 Repeat for four to six rounds, letting each one feel a little slower.
A Gentle Body Scan
A way to release tension you may not realize you’re holding. Lovely before bed.
- 1 Settle somewhere comfortable and close your eyes if you’d like.
- 2 Bring your attention to your feet. Notice any sensation, then let them soften.
- 3 Slowly move your attention upward — legs, stomach, chest, shoulders, jaw.
- 4 At each area, breathe in, and on the exhale invite that part of you to relax.
- 5 Finish by noticing your whole body at rest for a few breaths.
Latest insights
Articles & guidance
Compassionate, practical reading drawn from 30+ years of helping people.
Understanding Anxiety: Why It Happens and How Therapy Helps
Anxiety is one of the most common reasons people seek therapy. Here’s what it really is, why it shows up, and how counseling can help you find calm.
5 min read Read article → DepressionRecognizing the Signs of Depression
Depression is more than feeling sad. Learn the signs to watch for in yourself or someone you love — and when it’s time to reach out for help.
4 min read Read article → Teens & ParentingHelping Your Teen Manage Stress
Teens face real pressures — school, friendships, social media, and big changes. Here’s how parents can support a stressed teen without pushing them away.
5 min read Read article →This Month’s Read
The Gifts of Imperfection
by Brené Brown
A warm, freeing book about letting go of who we think we’re supposed to be and embracing who we are. I recommend it to anyone who is hard on themselves — it gives permission to be human.
Learn more about the book →This Week’s Listen
The Happiness Lab
with Dr. Laurie Santos
Episode: “How to tame anxious thoughts”
Grounded in real research but easy to listen to, with practical takeaways you can use the same day. A gentle, encouraging place to start.
Listen to the podcast →June 2026
June Wellness Calendar
A gentle, no-pressure checklist of small things that support your well-being. Do what you can — every little bit counts.
- Practice gratitude
- Drink enough water
- Take a 10-minute walk
- Journal one positive experience
- Reach out to a friend
- Get outside for fresh air
- Try one breathing exercise
- Go to bed 30 minutes earlier
- Do one small thing just for you
Free downloads
One-page guides to keep close
Simple, printable worksheets for the moments between sessions. Open one, then print it or save it as a PDF — yours to keep, no email required.
5-Minute Anxiety Reset
A grounding practice for anxious moments
Open & print Self-awarenessDaily Mood Tracker
Notice patterns in how you feel
Open & print Low mood & perspectiveGratitude Worksheet
Noticing the good, even on hard days
Open & print Gentle daily habitsJune Wellness Calendar
Small steps for a calmer month
Open & print Sleep & overwhelmSleep Wind-Down Checklist
Help your mind and body settle at night
Open & print Burnout & balanceWeekly Self-Care Planner
Small moments of rest, on purpose
Open & printFrom trusted experts
Recommended reading
A few calm, credible reads — hand-picked by Julie from organizations she trusts, and refreshed regularly.
How mindfulness can ease everyday stress
Simple mindfulness practices, and the research on why they help calm a busy, overworked mind.
Read at American Psychological Association National Institute of Mental HealthUnderstanding anxiety — and what helps
A clear, trustworthy overview of anxiety, its common signs, and evidence-based paths to relief.
Read at National Institute of Mental Health Mayo ClinicBuilding healthier sleep habits
Practical, science-backed steps for better sleep — and why rest matters so much for emotional well-being.
Read at Mayo Clinic Cleveland ClinicRecognizing burnout before it takes over
How to spot the early signs of burnout, and gentle ways to protect your energy and well-being.
Read at Cleveland ClinicQuestions? Start here
A little help getting started
👋 Hi, I’m here to help answer common questions about Julie K. Therapy. Pick a question below — and whenever you’re ready, Julie is just a message away.
What happens during my first session?
Your first session is simply a relaxed, confidential conversation. Julie will listen to what brought you in, answer your questions, and you’ll begin to explore your goals together — at your pace, with no pressure to share more than you’re ready to.
Request an appointmentHow long are sessions, and how often?
Sessions are typically about 50 minutes. Many people begin weekly and adjust over time — Julie tailors the frequency to what you need.
What issues does Julie help with?
Julie supports children, teens, adults, couples, and families with anxiety, depression, trauma and PTSD, grief and loss, stress, relationships, family conflict, ADHD, self-esteem, and life transitions.
See all servicesDo you offer in-person or virtual sessions?
Available — please ask. The best way to find the right fit is to reach out — Julie is happy to talk it through with you.
Get in touchDo you accept insurance?
For the most accurate, up-to-date answer about fees and insurance, it’s best to reach out directly. Julie can also provide receipts (superbills) for out-of-network reimbursement.
See fees & insuranceHow do I schedule an appointment?
You can request a time right on the booking page, or call (555) 123-4567. Julie offers evening appointments until 8 PM and weekends by request.
Book a timeWhat if I’m nervous about starting therapy?
That’s completely normal — reaching out is the hardest part, and feeling unsure doesn’t mean you’re not ready. There’s no pressure and no judgment here. You can start with a short conversation and go from there.
Take the first stepI have a more personal question
That’s a thoughtful question — and it’s best discussed directly with Julie, since everyone’s situation is unique. She’d be glad to talk it through with you personally.
Schedule a consultationThis guide shares general information only — it isn’t therapy or clinical advice. If you’re in crisis, call or text 988 anytime, or call 911.
Exploring is a wonderful first step. Talking can be the next.
Reaching out is the hardest part — and you don’t have to do it alone. Whether you’re facing a recent crisis or have struggled for years, support is here.
Evening appointments until 8 PM · Weekend appointments by request