If you get stuck, or encounter any problems using these suggestions, please let me know. I'm happy to troubleshoot them with you, or suggest alternatives. I will continue to update them as I get additional resources. Contact me with your suggestions or questions/comments.
NOTE: If you are having severe or uncontrollable distress symptoms, STOP and go instead to "Crisis Resources" on my Resources Page.
Self-Help List
Updated 2020. There is no formal affiliation or special endorsement with sites or other providers listed.PTSD and Trauma
Understanding Trauma:https://www.helpguide.org/articles/ptsd-trauma/traumatic-stress.htm
https://en.wikipedia.org/wiki/Complex_post-traumatic_stress_disorder
Managing Symptoms:
https://www.verywellmind.com/grounding-techniques-for-ptsd-2797300
https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201604/5-ways-stop-your-racing-thoughts
Stop Emotional Flashbacks
Progressive Muscle Relaxation Meditation
https://www.verywellmind.com/grounding-techniques-for-ptsd-2797300
https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201604/5-ways-stop-your-racing-thoughts
Stop Emotional Flashbacks
Progressive Muscle Relaxation Meditation
Coping with Anxiety:
https://thiswayup.org.au/how-do-you-feel/worried/
Social Anxiety:
https://www.webmd.com/anxiety-panic/guide/mental-health-social-anxiety-disorder#1
Panic Attacks:
https://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm
Understanding the symptoms:
https://www.webmd.com/depression/guide/depression-symptoms-and-types
Guided meditation to ease depression:
https://www.youtube.com/watch?v=O3Ku-cpdSJM
Challenging Beliefs Guide & Worksheet (works for any distorted beliefs, not just depression!):
Back from the Bluez
Challenging Negative Thoughts:
https://www.mcgill.ca/counselling/files/counselling/20_questions_to_challenge_negative_thoughts_0.pdf
Alcoholics Anonymous online group meetings:
https://www.onlinegroupaa.org/
SMART Recovery website- a cognitive-behaviorally based self help program:
https://www.smartrecovery.org/
Rational Recovery website- similar idea, but older and based more on Rational-Emotive Behavior Therapy principles:
https://rational.org/index.php?id=1
Al-Anon group listings (in person and remote)- for families or spouses of someone with a substance use disorder:
https://al-anon.org/al-anon-meetings/
Learn what stress means and how it works:
https://greatergood.berkeley.edu/article/item/the_surprising_benefits_of_stress
Stress self-asessment and suggestions for coping:
https://www.verywellmind.com/how-to-develop-a-stress-relief-plan-that-works-3145234
Evaluate how you cope:
Identifying Ways of Coping
https://thiswayup.org.au/how-do-you-feel/worried/
Social Anxiety:
https://www.webmd.com/anxiety-panic/guide/mental-health-social-anxiety-disorder#1
Panic Attacks:
https://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm
Depression
https://www.webmd.com/depression/guide/depression-symptoms-and-types
Guided meditation to ease depression:
https://www.youtube.com/watch?v=O3Ku-cpdSJM
Challenging Beliefs Guide & Worksheet (works for any distorted beliefs, not just depression!):
Back from the Bluez
Challenging Negative Thoughts:
https://www.mcgill.ca/counselling/files/counselling/20_questions_to_challenge_negative_thoughts_0.pdf
Drug & Alcohol
https://www.onlinegroupaa.org/
SMART Recovery website- a cognitive-behaviorally based self help program:
https://www.smartrecovery.org/
Rational Recovery website- similar idea, but older and based more on Rational-Emotive Behavior Therapy principles:
https://rational.org/index.php?id=1
Al-Anon group listings (in person and remote)- for families or spouses of someone with a substance use disorder:
https://al-anon.org/al-anon-meetings/
Stress Management
https://greatergood.berkeley.edu/article/item/the_surprising_benefits_of_stress
Stress self-asessment and suggestions for coping:
https://www.verywellmind.com/how-to-develop-a-stress-relief-plan-that-works-3145234
Evaluate how you cope:
Identifying Ways of Coping
Relaxation & Self-Soothing
https://www.tarabrach.com/guided-meditations/
https://drarielleschwartz.com/the-parasympathetic-nervous-system-and-your-health/
https://drarielleschwartz.com/natural-vagus-nerve-stimulation-dr-arielle-schwartz/
https://www.mindful.org/beginners-body-scan-meditation/
https://www.yogaoutlet.com/guides/relaxing-yoga-poses-for-beginners
Dealing with Feelings
Black and White/All-or-Nothing Thinking:
https://www.youtube.com/watch?v=9rNdWK6Wkog
Tapping for Clearing Stuck Feelings/Emotions:
https://www.thetappingsolution.com/tapping-101/
https://www.thetappingsolution.com/free-tapping-meditations/
Getting a Handle On Emotions:
https://www.helpguide.org/articles/mental-health/emotional-intelligence-toolkit.htm
https://www.psychologytoday.com/us/blog/click-here-happiness/201810/how-control-your-emotions-when-they-are-out-control
https://www.psychologytoday.com/us/blog/wander-woman/201507/5-steps-managing-your-emotional-triggers
Identifying Feelings:
https://www.pathtohappiness.com/understanding_emotions.htm
https://erinsinsidejob.com/2016/02/8-ways-to-identify-and-express-feelings/
Self Esteem/Self Worth
Brene' Brown: Power of Vulnerability & more
https://brenebrown.com/videos/
https://blogs.psychcentral.com/childhood-neglect/2019/04/how-to-stop-attacking-yourself-for-your-misteaks/
Food, Body & Eating Issues
NEDA's Self-Quiz for Eating Disorders:
https://www.nationaleatingdisorders.org/screening-tool
Body Image:
https://www.medicalnewstoday.com/articles/249190.php
https://www.psychologytoday.com/us/blog/beauty-sick/201809/4-mantras-improve-body-image?collection=1120195
Food Cravings:
https://www.healthline.com/nutrition/nutrient-deficiencies-cravings#section6
https://www.rd.com/health/healthy-eating/eating-when-not-hungry/
https://www.health.com/nutrition/craving-meaning-health
Fear of "Bad Foods":
https://centerfordiscovery.com/signs-symptoms-complications-orthorexia-nervosa/
Eating & Anxiety:
https://www.verywellmind.com/why-am-i-afraid-to-eat-in-front-of-people-3024319
Support and Recovery:
https://www.bulimia.com/topics/eating-disorder-hotline/
https://onlineeatingdisordertherapy.com/
https://health.usnews.com/conditions/eating-disorder/articles/tips-for-eating-disorder-recovery
Chronic Pain
Chronic pain "self help guide" with activities to help reduce pain-related distress:https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/chronic-pain-self-help-guide
Restorative Yoga for Pain:
https://yogainternational.com/article/view/restorative-yoga-for-chronic-pain
Comprehensive Pain Scale:
https://www.stemcellcenterofnj.com/wp-content/themes/stem-cell-center-of-nj/images/pain_scale.jpg
Less Common Causes of Pain:
https://www.painscience.com/articles/surprising-ways-to-hurt.php
Grief and Loss
https://www.helpguide.org/articles/grief/coping-with-grief-and-loss.htm
Relationships
How to "fight fair" in a relationship:https://psychcentral.com/blog/fair-fighting-rules-from-a-marriage-therapist/
Healthy vs. unhealthy or abusive relationships:
https://depts.washington.edu/hhpccweb/health-resource/healthy-vs-unhealthy-relationships/
Coping with a breakup:
https://www.psychologytoday.com/us/blog/laugh-cry-live/201502/after-the-break-when-moving-seems-impossible
Healing from Codependency & more:
https://www.whatiscodependency.com/
https://melodybeattie.com/blog/
https://depts.washington.edu/hhpccweb/health-resource/healthy-vs-unhealthy-relationships/
Coping with a breakup:
https://www.psychologytoday.com/us/blog/laugh-cry-live/201502/after-the-break-when-moving-seems-impossible
Healing from Codependency & more:
https://www.whatiscodependency.com/
https://melodybeattie.com/blog/
Other Self-Quiz
General Psychology:https://psychcentral.com/quizzes/
https://www.psychologytoday.com/us/tests
Personality Type:
https://www.16personalities.com/