resources

We believe healing happens both inside and outside the therapy room. Here are some of our favorite tools, resources, and supports to help you and your family continue the journey toward mental wellness.

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Tools we recommend…

Over the years, our team has discovered many tools that help individuals and families grow, regulate emotions, and build stronger connections. We’re excited to share some of our favorites with you.

  • Webinars
    Free online classes hosted by Portage Family Healing Center covering topics like emotional regulation, family communication, anxiety, and holistic mental wellness.

    Mental Wellness Hour
    Our monthly in-person or virtual gathering where we explore tools that support mental wellness, stress reduction, and emotional resilience.

  • Emotional Regulation Tools

    These tools help both kids and adults recognize emotions and regulate their responses during stressful or overwhelming moments.

    Feelings Wheel
    A visual tool that helps people identify and name their emotions. This is especially helpful for kids and teens who may struggle to put feelings into words.

    Calm Down Corner Kit
    A small set of calming tools (stress ball, breathing cards, fidget toy, feelings chart) that helps children reset when emotions feel overwhelming. It can help us adults to have a calming space as well!

    Breathing Cards
    Simple guided breathing visuals (like “smell the flower, blow out the candle”) that help slow the nervous system. Having cards (or fun breathing exercise stickers) can be a great reminder for us to slow down.

    Fidget or Sensory Tools
    Items like therapy putty, pop-it toys, or stress balls can help regulate sensory input and support focus during stressful moments.

    Mood Tracking Apps

    • Daylio

    • Moodflow
      These apps help users notice patterns between emotions, sleep, habits, and stress.

  • The “High / Low / Buffalo” Game
    A simple daily family ritual:

    • High: best part of the day

    • Low: hardest part of the day

    • Buffalo: something random or surprising

    Attachment-Focused Board Games
    Games like:

    • The Ungame

    • TableTopics Family Edition

    These are designed to promote conversation and emotional awareness.

  • Supporting the nervous system can reduce anxiety, improve focus, and help the body recover from stress.

    Weighted Blankets
    Provide gentle pressure that can calm the nervous system and support sleep.

    Guided Meditation Apps

    • Calm

    • Insight Timer

    • Headspace

    These apps offer breathing exercises, sleep stories, and guided relaxation.

    Yoga or Gentle Movement Apps

    • Down Dog Yoga

    • Yoga for Kids apps

    Movement helps release stored stress and supports emotional regulation.

    ** Local friends, join us at our studio on the first Thursday of the month for yoga!

    Cold Water or Temperature Reset
    Simple tools like:

    • cold face splash

    • ice pack

    • cold shower

    These activate the body’s calming reflex and help regulate intense emotions.

    Nature Exposure
    Research consistently shows that spending time in nature reduces stress hormones and improves mood.

    Even short outdoor walks can support mental wellness.

  • White Noise Machines
    Helpful for sleep and nervous system regulation.

    Soft Lighting or Salt Lamps
    Warm lighting can create a more calming environment compared to bright overhead lights.

    Weighted Blankets
    Weighted blankets provide gentle pressure that can calm the nervous system and support deeper sleep.

    Sunrise Alarm Clocks
    These clocks gradually brighten in the morning to mimic a natural sunrise, helping the body wake up more gently and regulate circadian rhythm.

    Blue Light Blocking Glasses
    Wearing blue light blocking glasses in the evening can reduce the impact of screens on melatonin production and improve sleep quality.

    Sleep Meditation Apps
    Apps that guide relaxation and sleep routines:

    • Insight Timer

    • Calm

    • Headspace

    These offer sleep stories, body scans, and calming meditations designed specifically for nighttime.

    Consistent Bedtime Routine
    Simple habits like dim lighting, stretching, reading, or calming music can signal to the body that it’s time to transition into rest.

    Gentle Evening Movement
    Activities such as light yoga, stretching, or a short evening walk can help release tension accumulated during the day.

  • 📚 Parenting & Attachment Books We Recommend

    Thriving Households – Jessica Griffioen
    A practical guide to helping families work as a team. This book offers tools for strengthening connection, supporting children through big emotions, and creating rhythms that help households thrive.

    The Whole-Brain Child – Daniel J. Siegel & Tina Payne Bryson
    This widely recommended parenting book explains how a child’s brain develops and offers simple strategies parents can use to support emotional regulation and healthy brain development.

    The Power of Showing Up – Daniel J. Siegel & Tina Payne Bryson
    A powerful book on attachment that explains how consistent parental presence helps shape a child’s emotional security and resilience.

    Parenting from the Inside Out – Daniel J. Siegel & Mary Hartzell
    This book helps parents explore how their own childhood experiences influence their parenting style and provides insight into building stronger, more secure relationships with their children.

    Safe House – Joshua Straub
    Focused on helping parents create emotional safety at home, this book explores how connection, empathy, and secure attachment help children feel safe enough to grow and thrive.

  • 📚 Picture Books That Help Kids Understand Emotions

    The Color Monster – Anna Llenas
    A beautifully illustrated book that helps children understand different emotions by associating them with colors. When Color Monster’s feelings become mixed up, a friend helps him sort them out so he can better understand what he’s feeling.

    The Rabbit Listened – Cori Doerrfeld
    A gentle story about a child experiencing disappointment and the power of simply being present and listening. This book beautifully models empathy and emotional validation.

    In My Heart: A Book of Feelings – Jo Witek
    This colorful book helps children explore what different emotions feel like inside their bodies, helping them learn to identify and talk about their feelings.

    When Sophie Gets Angry—Really, Really Angry – Molly Bang
    A powerful story about anger and how children can learn to calm themselves when emotions feel overwhelming.

    Today I Feel Silly: And Other Moods That Make My Day – Jamie Lee Curtis
    A playful book that normalizes a wide range of emotions and reminds children that feelings can change throughout the day.

  • 📚 Personal Growth & Mental Wellness

    The Let Them Theory – Mel Robbins
    A powerful reminder that we don’t need to control other people’s choices or reactions. This book encourages readers to release what they cannot control and focus on building a life aligned with their own values and well-being.

    Radical Acceptance – Tara Brach
    Blending psychology and mindfulness practices, this book explores how self-judgment and shame keep people stuck. Tara Brach offers compassionate tools for accepting ourselves and creating meaningful change.

    Self-Compassion – Kristin Neff
    A research-based guide that teaches how treating ourselves with kindness during difficult moments can reduce anxiety, increase resilience, and support emotional healing.

    Limitless – Jim Kwik
    This book focuses on improving mindset, learning, and mental performance. It offers practical strategies for strengthening focus, memory, and personal growth.

    The Gifts of Imperfection – Brené Brown
    A thoughtful exploration of how embracing vulnerability, authenticity, and self-worth can help individuals live more meaningful and connected lives.

    Atomic Habits – James Clear
    A practical guide to creating lasting change through small, consistent habits. This book helps readers build healthier routines and break patterns that keep them stuck.

  • “Nutrition and gut health can play an important role in mental wellness. These are supplements we often recommend for individuals looking for additional support for mood, focus, and stress resilience.”

    Learn more and receive $10 off with code 1606727:
    https://amare.com/en-us/g10/1606727

    Mood & Stress Support Supplements

    Happy Juice Pack (MentaBiotics + EDGE + Energy+)
    One of Amare’s most popular mental wellness supplements, Happy Juice supports the gut-brain connection, helping promote positive mood, stress resilience, and mental clarity. The blend combines probiotics, prebiotics, and plant-based nootropics designed to support serotonin, dopamine, and overall cognitive performance.

    MentaBiotics (Gut-Brain Support)
    MentaBiotics is formulated to support the gut microbiome and mental wellness through the gut-brain axis. It contains a blend of probiotics, prebiotics, and plant-based nutrients designed to support emotional balance, stress resilience, and digestive health.

    Amare Mood+
    Mood+ is a plant-based supplement designed to support emotional balance, positivity, and stress resilience. It contains a blend of adaptogenic herbs and ingredients such as Kanna that help promote a calm, positive mood while supporting healthy serotonin and dopamine activity. Many people use Mood+ to help reduce feelings of stress, negativity, or anxiousness while supporting overall mental well-being.

    Amare NeuCollagen
    NeuCollagen is a next-generation collagen supplement designed to support whole-body wellness, including skin health, muscle and joint support, and daily stress balance. In addition to supporting collagen production and mobility, the formula includes clinically studied ingredients that help the body manage cortisol and respond to everyday stress while supporting overall vitality and healthy aging.

  • “Nutrition and gut health can play an important role in mental wellness. These are supplements we often recommend for individuals looking for additional support for mood, focus, and stress resilience.”

    Learn more and receive $10 off with code 1606727:
    https://amare.com/en-us/g10/1606727

    Happy Juice Pack (Gut-Brain Focus & Mental Clarity)

    Amare Happy Juice Pack combines three of Amare’s core products—MentaBiotics, EDGE, and Energy+—into one daily drink designed to support the gut-brain connection, mood balance, and cognitive performance. The blend includes probiotics, prebiotics, and plant-based nootropics that help support mental clarity, motivation, and stress resilience while nourishing the microbiome.

    MentaSync (Daily Brain & Focus Support)

    Amare MentaSync is designed to support focus, mental clarity, and cognitive performance for people who want help staying sharp throughout the day. The formula includes plant-based nutrients traditionally used to support memory, concentration, and brain function without relying on heavy stimulants. Many people use it as daily support for productivity, studying, or demanding workdays.

    Optional Support & Savings

    If you’re exploring supplements for focus, mood, or stress support, it can sometimes be more affordable to bundle products together depending on your goals.

    You can schedule a free 15-minute consultation with Jessica to learn about options that may help you save money through product bundles or wellness packs while supporting your mental wellness goals.

  • “Nutrition and gut health can play an important role in mental wellness. These are supplements we often recommend for individuals looking for additional support for mood, focus, and stress resilience.”

    Learn more and receive $10 off with code 1606727:
    https://amare.com/en-us/g10/1606727

    MentaBiotics (Gut-Brain Microbiome Support)

    Amare MentaBiotics is designed to support the gut-brain axis, the powerful connection between digestive health and mental wellness. This formula combines probiotics, prebiotics, and plant-based nutrients that help support a balanced microbiome, digestive health, and emotional resilience. Many individuals find that supporting gut health can also play an important role in mood, focus, and overall well-being.

    NeuCollagen (Whole-Body Wellness & Stress Support)

    Amare NeuCollagen supports skin, joints, and connective tissue while also including ingredients designed to help the body manage daily stress and support healthy aging. Collagen and stress regulation both play a role in supporting overall wellness, recovery, and resilience.

  • “Nutrition and gut health can play an important role in mental wellness. These are supplements we often recommend for individuals looking for additional support for mood, focus, and stress resilience.”

    Learn more and receive $10 off with code 1606727:
    https://amare.com/en-us/g10/1606727

    Slim2Fit (Metabolism & Appetite Balance)

    Amare Slim2Fit is a next-generation weight wellness supplement designed to support healthy metabolism, appetite balance, and gut health. It includes ingredients such as Slendesta® and Capsifen® that are formulated to help the body feel more satisfied after meals while supporting calorie burning and metabolic function as part of a healthy lifestyle.

    Happy Hormones Pack (Hormone & Weight Wellness Support)

    The Happy Hormones Pack takes a whole-body approach to weight and wellness by supporting hormone balance, metabolism, mood, and daily energy. This bundle includes products such as Ever Balance™, Slim2Fit™, and Ignite™ for Her—ingredients designed to help support hormone regulation, metabolic health, and overall well-being throughout different stages of life.

    Ever Balance (Hormone & Mood Support)

    Amare Ever Balance is a daily supplement designed to support healthy hormone balance, mood stability, and overall vitality. It includes ingredients such as FenuSmart® and chasteberry, which have been studied for their role in supporting hormonal wellness during PMS, perimenopause, and other natural hormone shifts. By helping support hormone balance, many people use Ever Balance to promote improved mood, energy, and overall well-being.

  • “Nutrition and gut health can play an important role in mental wellness. These are supplements we often recommend for individuals looking for additional support for mood, focus, and stress resilience.”

    Learn more and receive $10 off with code 1606727:
    https://amare.com/en-us/g10/1606727

  • “Nutrition and gut health can play an important role in mental wellness. These are supplements we often recommend for individuals looking for additional support for mood, focus, and stress resilience.”

    Learn more and receive $10 off with code 1606727:
    https://amare.com/en-us/g10/1606727

    Kids Happy Juice (Gut-Brain Support for Growing Kids)

    Kids Happy Juice is designed to support the gut-brain connection in children, combining prebiotics, probiotics, and key nutrients that promote emotional resilience, focus, and overall well-being. This drink mix was created to support both mental and physical wellness in growing kids by nourishing the microbiome and supporting cognitive development.

    ** You can taste test supplements at our Mental Wellness Hours AND - a new flavor is coming in June 2026!

    Kids Mood+ (Calm, Focus & Emotional Balance)

    Kids Mood+ is designed to support emotional balance, stress resilience, and focus in children and teens. The formula includes natural ingredients such as saffron extract and herbs traditionally used to support calm behavior, healthy stress response, and positive mood while promoting mental clarity and concentration.

    Kids FundaMentals (Daily Gut-Brain Nutrition)

    Kids FundaMentals provides daily nutritional support designed around the gut-brain axis, combining prebiotics, probiotics, and plant nutrients to support digestive health, immune function, and emotional wellness in children. This formula is designed to help build a healthy microbiome while supporting mood, focus, and overall development.

  • Mental Health Apps

    These apps can be helpful tools for building daily habits that support emotional regulation, mindfulness, and stress management. While apps are not a replacement for therapy, many people find them helpful for practicing skills between sessions.

    Calm (Meditation, Stress Relief & Sleep)

    Calm is one of the most popular mindfulness apps and offers guided meditations, breathing exercises, relaxing music, and sleep stories designed to reduce stress and improve sleep quality. It’s a great starting point for people who want to build a daily calming routine.

    Headspace (Guided Mindfulness & Focus)

    Headspace provides beginner-friendly guided meditation programs, sleep tools, and short mindfulness exercises designed to reduce anxiety and improve focus. Many people use it to build simple daily mindfulness habits.

    Insight Timer (Free Meditation Library)

    Insight Timer offers one of the largest libraries of guided meditations, relaxation music, and mindfulness talks from teachers around the world. Many sessions are free and range from short breathing exercises to longer meditation practices.

    Daylio (Mood Tracking & Self-Reflection)

    Daylio is a simple mood-tracking and journaling app that allows users to log their emotions and daily activities using quick icons. Over time, the app shows patterns that help people better understand what influences their mood and habits.