Self-Help

The following are a few suggestions to help you increase your understanding and insight, as well as enhance your personal growth and work in therapy. Feel free to experiment with them and see what might work for you!

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.

Anxiety


Generalized Anxiety self test:

GAD-7

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

Depression


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


Drug & Alcohol


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/


Stress Management


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

Relaxation & Self-Soothing


https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management


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/



Highly Sensitive Person Test:

https://hsperson.com/test/highly-sensitive-test/