Wellness Resources
Find the resource that best fits your needs.
Jessica's Evidence-Backed Breathing Practice for Calm and Stress Reduction.
Grounded in Research. Designed for Daily Use.
Developed during Dr. Pavelka’s doctoral research, this 5-minute diaphragmatic breathing audio is an empirically supported intervention that has been shown to promote calm, support habit formation, and reduce stress and anxiety-related symptoms.
Grounded in Research. Designed for Daily Use.
This guided breathing exercise was created as part of a multi-year PhD research study and tested in a public pilot study. Participants engaged in daily listening for 28 consecutive days.
Results demonstrated meaningful improvements across multiple domains, including:
✔ Increased self-reported calm
✔ Improved consistency with daily wellness habits
✔ Reduced stress, anxiety, and panic-related symptoms
These findings support the positioning of the breathing audio as an empirically supported, low-burden intervention for stress regulation.
Mental Health and Wellness Resources
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Acupuncture and Chinese Medicine in Philadelphia
Everyday Ayurveda Cooking for a Calm, Clear Mind, Kate O'Donnell
Tend Acupuncture, Hammonton, NJ
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Upright Posture App
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No Bad Parts, Healing Trauma and Restoring Wholeness with the Internal Family Systems Model, Richard Schwartz, Ph.D.
Self Compassion, Kristin Neff, Ph.D.
The Five Minute Journal, Intelligent Change Coupon: JESSICAP10
The Gifts of Imperfection, Brené Brown, Ph.D.
The Language of Letting Go, Melody Beattie
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The Year of Magical Thinking, Joan Didion
The Argonauts, Maggie Nelson (Includes reflections on the death of a mother - heavily involves gender/queer themes as well).
A Grief Observed, C.S. Lewis (About spousal loss, but helpful for Catholics).
Surviving the Death of a Sibling, TJ Wray
When Breath Becomes Air, Paul Kalanithi
Being Mortal, Atul Gawande
Final Gifts, Callanan & Kelley
Finding Meaning: The Sixth Stage of Grief
The Oxidation of Grief: Reflections on Sibling Loss, Maria Piantanida
Mourning & Mitvah, Anne Brener
POEMS:
The Thing Is, Ellen Bass
Gone From My Sight, Henry Van Dyke (Hospice poem)
INTERVIEWS:
What Matters in the End with Atul Gawande
Inside a Doctor's Mind at the End of His Life with Paul Kalanithi
PODCASTS:
APPS:
WEBSITES:
TED TALKS:
We Don't 'Move On' From Grief. We Move Forward With It, Nora McInerny
TIP SHEETS:
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Body of Truth, Harriet Brown
Hunger, Roxane Gay
The Body Is Not An Apology, Sonya Renee Taylor
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Meditation Made Easy, Lorin Roche, Ph.D.
Meditation Secrets for Women, Camille Maurine & Lorin Roche, Ph.D.
The Radiance Sutras, Lorin Roche, Ph.D.
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The Body Keeps the Score, Bessel Van der Kolk, M.D.
Yoga for Anxiety, Mary NurrieStearns and Rick NurrieStearns
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Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships, Marshall Rosenberg, Ph.D.
The Art of Receiving and Giving: The Wheel of Consent, Dr. Betty Martin
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The Better Sex Through Mindfulness Workbook: A Guide to Cultivating Desire, Lori Brotto, Ph.D.
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