Kennerley, H. (2014). Overcoming Anxiety. A self-help guide using CBT Techniques. London: Robinson.
ADAA is a nonprofit organization composed of professionals and laypeople committed to the prevention and treatment of anxiety and depressive disorders. Their website contains detailed information about anxiety and depressive disorders diagnoses and appropriate treatments.
Worry Wise Kids is a service of the Children's Center for OCD and Anxiety in Plymouth Meeting, PA. This organization provides information to help improve the quality of life for anxious children and their families by providing parents, educators and mental health professionals with comprehensive, user-friendly information on the full range of anxiety disorders. The website includes information on how to identify symptoms, find effective treatments and, and prevent anxiety from taking hold in a child's life.
BORDERLINE PERSONALITY DISORDER
The Borderline Personality Disorder Survival Guide: Everything you need to know about living with BPD by Alex L. Chapman, Kim L. Gratz, and Perry D. Hoffman
Understanding and Treating Borderline Personality Disorder: A Guide for Professionals and Families by John G. Gunderson and Perry D. Hoffman
Cognitive Behavioral Treatment of Borderline Personality Disorder by Marsha Linehan
I Hate You Don't Leave Me: Understanding the Borderline Personality by Jerold Kreisman
COGNITIVE BEHAVIOR THERAPY (CBT)
ABCT is a multidisciplinary organization aimed at studying and disseminating evidence-based treatments for mental health problems. Their website contains information about diagnoses and relevant treatments, tailored both to practitioners and clients.
Mind Over Mood
This website is designed to accompany the Mind Over Mood CBT treatment manual, written by Drs. Dennis Greenberger and Christine Padesky. The website contains a wide variety of information about CBT, including updates on recent research findings, book recommendations, and explanations about the CBT model and how moods, thoughts, and actions are related.
The New Jersey Association of Cognitive-Behavioral Therapists (NJ-ACT)
NJ-ACT is comprised of mental health providers in the New York-Metropolitan area who are committed to promoting CBT and other evidence-based treatments.
Trauma Focused Cognitive Behavioral Therapy (TF-CBT)
This website provides information on trainings for TFCBT as well as resources for both practioners and clients.
DIALECTICAL BEHAVIOR THERAPY (DBT)
The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance by Matthew McKay Jeffrey Wood Jeffrey Brantley
Behavioral Tech was founded by Dr. Marsha Linehan, who developed DBT. Behavioral Tech trains mental health care providers and treatment teams who wish to provide DBT treatment. Behavioral Tech develops and applies the most effective and efficient methods of training and provides a range of opportunities to learn and implement state-of-the-art treatments to a competent level. This website includes resources for practitioners and clients.
This website provides Information about DBT and is written by individuals who have gone through DBT.
ISITDBT is a volunteer organization that organizes an annual conference to bring together DBT practicioners from around the US and around the globe.
Help Your Teenager Beat an Eating Disorder by James Lock and Daniel le Grange.
Skills-based Learning for Caring for a Loved One with an Eating Disorder by Janet Treasure, Grainne Smith and Anna Crane
AED is a global professional association committed to leadership in promoting eating disorders research, education, treatment and prevention.
NEDA is a non-profit organization in the United States advocating on behalf of and supporting individuals and families affected by eating disorders. The wbesite also includes helpful resources for clients.
GENERAL DIFFICULT TIMES
Radical Acceptance: Embracing Your Life With the Heart of a Buddha by T. Brach
Moment by Moment: The Art and Practice of Mindfulness by J. Braza
When Things Fall Apart by P. Chodron
Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion by P. Chodron
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by J. Kabat-Zinn
Mindfulness for Beginners: Reclaiming the Present Moment—and Your Life by J. Kabat-Zinn
When Bad Things Happen to Good People by H. Kushner
The Miracle of Mindfulness: An Introduction to the Practice of Meditation by T. Nhat Hanh
Lovingkindness: The Revolutionary Art of Happiness by S. Salzberg
Love Your Enemies: How to Break the Anger Habit and Be a Whole Lot Happier by S. Salzberg and R. Thurman
The Feeling Good Handbook by David Burns
GROWING A MINDFUL LIFE
The Places That Scare You: A Guide to Fearlessness in Difficult Times by Pema Chodron
Seeking Peace: Chronicles of the Worst Buddhist in the World by Mary Pipher
It’s Easier Than You Think: The Buddhist Way to Happiness by Sylvia Boorstein
Dignity: Its Essential Role in Resolving Conflict by Donna Hicks
Scarred by Struggle, Transformed by Hope by Joan Chittister
Medline Plus provides comprehensive information about psychiatric medications and their side effects.
The APA is the scientific and professional organization for psychology in the United States.
Medline Plus provides comprehensive information about psychiatric medications and their side effects.
NIMH is the U.S. government organization responsible for the execution of basic and clinical research of mental health problems. This site provides information about diagnoses as well as updates on the latest research being conducted.
The NJPA is the state organization for New Jersey psychologists. The website includes general information about different types of therapy, a glossary of terms, a referral service, and a feature allowing consumers to log complaints against insurance companies.
NAMI is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness. This website offers many resources for both practioners and clients.
Project Combat includes materials to help support military families and their children attending civilian and military-related schools.
LINKS & RESOURCES BY TOPIC AREA
The following list of apps may be useful for clients who are not currently interested in clinical services, but would benefit from self-help resources. Additionally, they may be a supplement to therapy work. Apps provide an easy and portable method for self-help.
*To note, Meraki Psychology Center does not endorse any of these self-help apps. Additionally, these apps are not meant to replace the use of professional help.
HeadSpace guides the user through brief (10-minute), mindfulness meditations.You can download a free trial of this app for either an iPhone or Android phone. After the free trial, the app costs $12.99 per month.
Download from iTunes
Download from Google Play
Mindfulness Coach was developed by the US Department of Veteran Affairs. This app offers information about mindfulness, mindfulness exercises, and a tracking log to optimize mindfulness meditation practice. This app is available for free for iPhones. It is not currently available for Android phones.
Download from iTunes
STRESS MANAGEMENT & RELAXATION
In addition to mindfulness meditation, a variety of other self-help apps have been developed to assist with stress management and relaxation:
Breathe2Relax assists the user in learning the stress management skill of diaphragmatic breathing, which is also known as “deep breathing”. A free download of this app is available for iPhone and Android phones.
Relax Melodies provides melodies to help relax or sleep. This app also provides simple, guided meditations. A free download of this app is available for iPhone and Android phones.
Bellybio teaches a deep breathing technique useful in fighting anxiety and stress. A simple interface uses biofeedback to monitor your breathing. Sounds cascade with the movements of your belly, in rhythms reminiscent of waves on a beach. Charts also let you know how you’re doing. A great tool when you need to slow down and breathe.
eCBT Calm provides a set of tools to help you evaluate personal stress and anxiety, challenge distorted thoughts, and learn relaxation skills that have been scientifically validated in research on Cognitive Behavioral Therapy (CBT). Lots of background and useful information along with step-by-step guides.
iSleepEasy is an app developed by Meditation Oasis that includes a calm female voice, helps you quell anxieties and take the time to relax and sleep, in an array of guided meditations. Separately controlled voice and music tracks, flexible lengths, and an alarm. Includes a special wee hours rescue track, and tips for falling asleep.
MOODS & NEGATIVE THINKING PATTERNS
Cognitive Behavioral Therapy (CBT) research indicates that negative thought patterns often lead to feelings of sadness, anxiety, and stress. The following apps were designed to target such thinking patterns:
What’s Up was designed to teach users CBT strategies to evaluate and change negative thinking patterns. A free download of this app is available for iPhone and Android phones.
Lantern is a web and mobile based platform that combines cognitive behavioral therapy (CBT) techniques with advice from real experts. Users start by taking an assessment test to determine their strengths and weaknesses in five areas: body, stress/anxiety, mood, sleep, and social life. Lantern provides daily exercises tailored to suit users’ needs based on the results of their assessment. Each user is also matched with a professional coach trained in CBT who can provide feedback and answer any questions.
Lantern is a subscription-based service, with a monthly price of $75/month or $398/year ($33/month). Lantern is primarily web-based, but also has the option of a free, supplemental app for iOS devices.
It may be useful to track and monitor your mood, in order to better understand how your mood may fluctuate across time. Such monitoring is also helpful when developing an awareness of what activities or events lead to both helpful and unhelpful changes in your mood:
T2 Mood Tracker
T2 Mood Tracker allows users to track and monitor their mood. In addition to tracking mood, users can also create items so that they can track their progress in unique areas (e.g., exercising more, completing homework more regularly, etc.). A free download of this app is available for iPhone and Android phones.
SELF-HELP FOR POSTTRAUMATIC STRESS DISORDER
Posttraumatic Stress Disorder (PTSD) is a disorder that individuals may develop after experiencing a traumatic event. While only a mental health professional can properly diagnose PTSD, individuals may find it useful to learn more about PTSD with assistance from an app.
PTSD Coach was created by the United States Department of Veteran Affairs’ National Center for PTSD and the United States Department of Defense’s National Center for Telehealth & Technology. This app provides users with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and self-help tools to help users manage the stresses of daily life with PTSD. A free download of this app is available for iPhone and Android phones.
ABUSE & VIOLENCE SAFETY
A discreet app for violence prevention in vulnerable populations through the use of mobile technology (iTunes/Android – free)
The fastest way to connect to authorities, family & friends, when you need help (iTunes/Android – free)
12 Steps Companion (iTunes/Android - $2.99)
Track your progress (Android – free)
iPromises Recovery Companion
Add friends, see shared meetings, track your progress and challenges, and get a daily positive message one day at time (iTunes – free)
The most comprehensive 12 step program meeting search tool (iTunes/Android – free)
A sobriety toolset that facilitates tracking of daily life activities (iTunes - $1.99)
Interactive resource for before, during, and after a panic attack. (iTunes - $0.99)
Beat Social Phobia
A guided audio program geared toward assisting users with social phobias (iTunes/Android - $2.99)
Learn skills and behaviors to reduce daily anxiety (iTunes – $0.99)
A stress and anxiety management tool (iTunes - $0.99)
BIPOLAR / MOOD TRACKING
A symptom and trigger monitoring app for users with bipolar disorder (iTunes/Android – free)
Charting daily extremes of moods and other symptoms (Android – free)
Mood journal, personal diary and charting tool helping you recognize patterns and triggers of your mental state, including bipolar and OCD (iTunes - $1.99)
Mood & Anxiety Diary
Track changes in mood and anxiety over time (iTunes - $2.99)
A free and interactive mood tracking application that can also be accessed via browser (iTunes/Android/Web – free)
Track your moods and emotions, and everything else that can affect how you feel (iTunes - $4.99)
ASK & Prevent Suicide
Educational and crisis resource (iTunes/Android – free)
HELP Prevent Suicide
Easy access to crisis intervention resources, including a list of warning signs, steps on how to talk with someone in crisis, and information on national resources (iTunes – free)
Operation Reach Out
Provides activities to help people who are depressed stay connected to others (iTunes – free)
QPR Suicide Crisis Support
An electronic version of the booklet “The Tender Leaves of Hope, Helping Someone Survive a Suicide Crisis.” (Android – free)
BODY / EATING / HEALTH
An app to help cultivate positive self-image and health goals. (iTunes - $0.99)
A skills and knowledge based application for those living with disordered eating. (Android - $0.99)
An app to facilitate connections between users who are intending to self-harm (iTunes/Android – free)
Eating disorder management tool for all body image concerns (iTunes/Android – free)
Rise Up + Recover
An eating disorder monitoring and management app (iTunes – free)
Learn skills to reduce and manage depression (iTunes - $0.99)
DBT Diary Card and Skills Coach
Based on Dialectical Behavior Therapy (DBT) developed by psychologist Marsha Linehan. This app is a rich resource of self-help skills, reminders of the therapy principles, and coaching tools for coping. Created by a therapist with years of experience in the practice, this app is not intended to replace a professional but helps people reinforce their treatment. This app is designed to track, assess and modify behaviors. (iTunes/Android - $4.99)
The following links provide a variety of free mindfulness exercises to help start or grow in your practice. Remember, mindfulness is a practice and every practice takes reherseal and repetition to achieve its desired outcome.
This page has downloadable mindfulness strategies. These pages include audio mindfulness exercises you can download, and also PDF files you can read over. You can download them to a CD or straight to an iPod or MP3 player. Use the ones that seem most helpful to you.
This YouTube video is a guided meditation with sounds of ocean waves in the background and includes an integration of breathing exercises that help to sooth and relax. This video is effective for beginners and experienced meditators alike.
This 10 minute guided meditation YouTube video is designed to alleviate anxiety. When just starting, many people prefer having a voice to guide them for the duration of a meditation. The soft guiding voice directs you in following your breath and also involves some guided imagery with nature.
"Strength lies in differences, not our similarities"