Free Grounding &
Self-Compassion Toolkit
for OCD, C-PTSD, & AuDHD

Person sitting with journals or books and coffee or tea, relaxed in soft lighting — representing grounding and self-compassion for OCD, C-PTSD/trauma, and AuDHD (Autism x ADHD).

Feeling overwhelmed by intrusive thoughts, trauma triggers, or sensory overload? You’re not alone.

This free toolkit offers gentle, evidence-based grounding and self-compassion practices created specifically for adults and teens (16+) navigating OCD, trauma/C-PTSD, and AuDHD (Autism x ADHD).

It’s designed to work with your brain and nervous system— and to be easy to use anywhere, whether you’re at home in Lynchburg, VA or connecting from anywhere in VA, NC, SC, FL, and VT.

A hand holding a sunflower against a field of sunflowers at sunset.

What’s Inside the Toolkit

  • Quick grounding exercises to bring you back to the present moment

  • Neurodivergent-friendly sensory regulation tools for when the world feels too loud, too fast, or too much

  • Trauma- and OCD-safe I-CBT thought-labeling prompts to create distance from intrusive thoughts without judgment

  • Gentle ACT-inspired imagery and breathing practices to help you unhook from overwhelm

  • Compassion-centered affirmations and journaling prompts to remind you that you are not broken, just human

  • Space for your personalized Comfort Corner— a self-soothing resource list you can return to

An open book with pages curved inward to form two heart shapes, set against a blurred, warm-toned background with soft bokeh lights.

How to Use This Toolkit

Think of this toolkit as a grounding companion. You can flip to a single page when you need quick relief, or move through the practices step-by-step to build a personalized calming plan.

You don’t have to “do it right.” You don’t have to use every page. Even a 30-second pause with one of these tools can be a win.

Download Your Free Toolkit

Lauren Johnson, LPC— a queer, trans, AuDHD (Autism x ADHD) therapist with OCD lived experience specializing in OCD, trauma/C-PTSD, and AuDHD (Autism x ADHD, neurodivergent) mental health online therapy and counseling.

About Neuroqueering Counseling Services

I’m Lauren Johnson, LPC (he/him)— a queer, trans, AuDHD therapist with lived experience of OCD. Based online in Lynchburg, VA, I provide individual therapy for adults and teens (16+) in Virginia, North Carolina, South Carolina, Florida, and Vermont.

I specialize in OCD, C-PTSD, and AuDHD, with a focus on serving LGBTQIA+, neurodivergent, and non-monogamous communities. My approach blends I-CBT for OCD, trauma-informed care, and a neuroaffirming lens that celebrates your unique brain.

If you find this toolkit helpful, I’d love to invite you to book a free consult so we can explore therapy that works with your mind— not against it.