Self-Help

This section is designed to help you access online resources and self-help books. Some of the resources could be personally helpful to you. Others may be helpful if you are worried about a friend. None of these are a substitute for therapy or consultation. If you have further questions or concerns, please do not hesitate to contact someone at CAPS.

Site Map

General Web Sites

Ulifeline

An excellent resource for students on various mental health issues. Also a very helpful resource on issues of depression and suicide.

Go Ask Alice!

Students from all over the world can write in question about issues of emotional health, physical health, sexuality, drugs and alcohol, relationships, and other issues. Answers are posted and archived.

Virtual Pamphlet Collection

This is a collection of pamphlets from colleges and universities from around the world. The pamphlets are about various mental health issues.

American Psychological Association Help Center

The American Psychological Association offers these self-help resources for people looking for information that may be directly applicable to their lives and offers help with various difficulties.

American Psychological Association

The American Psychological Association is the largest association of psychologists worldwide. This site offers much information about psychological issues and is a good resource for academic material.

American Psychiatric Society

The American Psychiatric Society is a professional organization of psychiatrists. This site offers much information about psychiatric issues, and is a good resource for academic material.

Web Resources

American Psychological Association-Anger

This site discusses strategies for how to control anger.

Books

How to Control Your Anger Before It Controls You. Ellis, A. & Tafrate, R. (1998). Citadel Trade. A step-by-step guide with specific techniques to understand your anger with valuable methods for changing your negative reactions.

Anxiety and Stress

Web Resources

ADAA

The Anxiety Disorders Association of America (ADAA) site offers information on the signs and symptoms of anxiety, treatment options, and information on special populations.

NIMH: Anxiety Disorders

The National Institute of Mental Health (NIMH) offers information about signs and symptoms and treatment options related to anxiety.

Books

Mind Over Mood, Change How You Feel by Changing the Way You Think. Greenberger, D. & Padensky, C. (1995). New York: Guilford Press. This book helps you learn how to change the thoughts that contribute to your daily problems, provides mood exercises and questionnaires to help you better understand your feelings, and offers you ways to improve your functioning.

The Anxiety & Phobia Workbook. Bourne, E. (2000). New Harbinger Publishers. Questionnaires, guides, & exercises are used to help anyone struggling with social phobia, panic attacks, generalized anxiety, obsessive-compulsive behaviors, and other anxiety disorders.

The Relaxation and Stress Reduction Workbook. Davis, M. Eshelman, E. & McKay, M. (2000). New Harginger Publishers. Provides various straightforward & effective strategies for dealing with stress.

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Kabat-Zinn, J. (1995). Hyperion. Practical guide to meditation for both beginners and those more advanced in meditation practice.

Stop Obsessing: How to Overcome Your Obsessions/Compulsions. Wilson, R. & Foa, E. (2001). Bantam Publishers. Offers an introduction to the disorder and provides empirically supported, cognitive-behaviorally based strategies for addressing the disorder.

Web Resources

CHADD

Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) is the nation's leading non-profit organization serving individuals with ADHD and their families.

Books

Driven to Distraction: Recognizing & Coping with Attention Deficit Disorder from Childhood through Adulthood. Hallowell, E. & Ratey, J. (1995). Touchstone Books. Provides first hand experiences of both children and adults who struggle with ADD.

ADD-Friendly Ways to Organize Your Life. Kolberg, J. & Nadeau, K. (2002). Brunner Routledge. Provides organizational skills for life, allowing energy to be focused on strengths, rather than disorder, through the use of humor and compassion.

ADD and the College Student: A Guide for High School and College Students with Attention Deficit Disorder. Quinn, P.O. (2001). Magination Press. This book offers ideas on how to cope with ADHD in college and beyond.

Depression, Bipolar Disorder, and Suicide

Web Resources

DBSA

The Depression and Bipolar Support Alliance (DBSA) site offers information on recognizing and treating mood disorders. It also offers helpful links to support services.

Jed Foundation

The Jed Foundation is committed to suicide prevention at colleges and universities. Their site offers much helpful information on depression and suicide. Their foundation also sponsors the U-Lifeline web site.

NIMH: Bipolar Disorder

The National Institute of Mental Health offers information about signs, symptoms, and treatment options related to bipolar disorder.

NIMH: Depression

The National Institute of Mental Health offers information about signs, symptoms, and treatment options related to depression.

Books

Feeling Good: The New Mood Therapy. Burns, D. (1999). Avon Publishers. Outlines suggested techniques for improving mood and relieving depression, anxiety, and other mood disorders.

Feeling Good Handbook. Burns, D. (1999). Plume. Workbook provides step-by-step exercises that help you cope with everyday life issues. Also provides information about commonly prescribed psychiatric medications and about anxiety disorders.

The Depression Workbook 2nd Ed. A Guide for Living with Depression and Manic Depression. Copeland, M. (1992). New Harbinger Publications. This workbook discusses the most up-to-date self-help strategies and techniques for relieving depression.

I Just Don't Want to Talk About It: Overcoming the Secret Legacy of Male Depression. Real, T. (1997). New York: Fireside Publishers. Focuses on the stigma of depression, particularly for men and some of the more typical ways that depression is expressed for men (i.e., anger, substance abuse, difficulty with intimacy.) Uses personal stories to describe the process of healing and rebuilding relationships.

The Unquiet Mind: A Memoir of Moods and Madness. Redfield-Jamison, K. (1997). Vintage. Examines manic-depression and the common experiences of individuals who have the disorder and loved ones who are involved in their lives.

Night Falls Fast: Understanding Suicide. Redfield-Jamison, K. (1999). New York: Random House. This book uses personal essays, historical and scientific exploration, and research to discuss how to better understand the suicidal mind, to recognize and help those in need and to comprehend the profound effect of those who have been left behind.

Eating Disorders & Body Image

Web Resources

NIMH

The National Institute of Mental Health (NIMH) offers facts about eating disorders and treatment options.

SOMETHING FISHY

Something Fishy is a web site addressing eating disorders: anorexia, bulimia and binge eating disorder. It is dedicated to raising awareness and providing support to people with eating disorders and their loved-ones.

NEDA

The National Eating Disorders Association (NEDA) is a not-for-profit organization working to prevent eating disorders and provide treatment referrals to those suffering from anorexia, bulimia and binge eating disorder and those concerned with body image and weight issues.

Books

Fed Up: The Breakthrough Ten Step, No Diet Fitness Plan. Oliver-Pyattm, W. (2002). McGraw Hill. Describes a comprehensive ten-step plan designed to help achieve a healthy weight and lifestyle.

Surviving an Eating Disorder: Strategies for Family & Friends. Siegal, M. & Brisman, J. (1997). Perenniel. Offers support, guidance, and solutions for parents, friends, partners and others who have loved someone with an eating disorder.

The Body Image Workbook: An Eight-Step Program for Learning to Like Your Looks. Cash, T. (1997). Provides education and instruction in an eight-step program designed to understand body image problems and alleviating them.

Overcoming Overeating: Living Free In a World of Food. Hirschmann, J. & Munter, C. (1988). Ballantine Publishing. Discusses how to stop overeating without dieting. Explores emotional triggers that may lead to overeating and helps to overcome a negative preoccupation with food.

When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession. Hirschmann, J & Munter, C. (1995). New York: Fawcett Columbine. Explores difficulties women face with constant dieting, and how women can learn to think about and understand their problems rather than turning to food to deal with them.

Making Peace with Food: Freeing Yourself from the Diet-Weight Obsession. Kano, S. (1989). New York: Harper & Row. Offers new approaches to looking at food, weight, and dieting with a healthier and more productive outlook.

Intuitive Eating: A Recovery Book for the Chronic Dieter: Rediscover the Pleasures of Eating and Rebuild Your Body Image. Tribole, E. & Resch, E. (1995). USA: St. Martin's. Provides a new way of thinking about food and the body and ways for rebuilding body image and rediscovering the pleasures of eating.

The Beauty Myth: How Images of Beauty Are Used Against Women. Wolf, N. (1991). New York: Morrow. Presents the relationship between beauty and women's identities from a historical perspective examining the feminist movement.

Northern Illinois University Tragedy

The tragic events of February 14, 2008 at Northern Illinois University and the aftermath have had an effect around the country. Those on the NIU campus will be dealing with the effects of directly experiencing a trauma, as will those who lost someone they loved. However, there are effects for everyone who has witnessed the events on the news, especially those on a university campus. Some knew someone who lost their life in the tragedy. Some have friends there and are dealing with the relief that they are OK but also the emotional impact of having someone close in danger. Many can identify with the students involved and may have questions and fears about their own safety. Some may be experiencing grief at seeing others suffer. Some may be dealing with emotional issues and wonder what causes someone to go to an extereme of violence. For anyone who feels the impact or knows someone who has, please follow the link for resoures.

Perfectionism

Web Resources

Overcoming Perfectionism

This site defines perfectionism and gives strategies for overcoming challenges associated with being a perfectionist.

Perfectionism- University of Illinois

This site describes what perfectionism is and and give steps for overcoming perfectionism.

Books

When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism. Antony, M. & Swinson, R. (1998). New Harbinger Publishing. Discusses perfectionism and provides suggestions for how to live your life without the depression, anxiety, anger and worry that accompany this debilitating experience.

Never Good Enough: Freeing Yourself from the Chains of Perfectionism. Basco, M. (1999). The Free Press. Provides a thirty-question self-test that will help you determine your perfectionism profile and will provide insight into the degree to which it affects your life. Her program, based on the principles of cognitive-behavior therapy, shows you step-by-step a way to try to overcome perfectionist tendencies.

Relationships

Web Resources

Healthy Romantic Relationships-University of Texas

Provides information about healthy romantic relationships in college.

Healthy Romantic Relationships- University of Wisconsin-Eau Claire

Provides information about healthy romantic relationships in college.

Committed Relationships and School- University of Illinois

This web site discusses how being a student and being in a committed relationship can present you with important life roles that sometimes feel incompatible and conflictual and at other times feel quite harmonious.

Stalking and Other Forms of Intrusive Behavior

This is a site designed by Cornell University that gives ideas about how to deal with stalking and other intrusive behavior. Please remember that Northwestern also has resources for students dealing with this. Please contact CAPS for more information.

Domestic Violence in Relationships

Domestic Violence in Relationships (DVIRC) aims to reduce and prevent family violence by supporting people who have experienced abuse, and by providing education to improve service and policy responses.

Domestic Violence in LGBT Relationships

This page is dedicated to providing information, resources and support to lesbian, gay, bisexual and transgendered individuals who are victims of domestic violence.

NU Links for LGBT Relationships

Books

Dance of Anger: A Woman's Guide to Changing the Patterns of Intimate Relationships. Lerner, H. (1997). Quill. Teaches women to identify and understand the source of their anger, and how to use it to create lasting change in life and relationships.

Dance of Intimacy: A Woman's Guide to Courageous Acts of Change in Key Relationships. Lerner, H. (1990). Perenniel. Uses both case examples and specific insightful information for examining challenging intimate relationships and the ways to improve a sense of self as well as connectedness with others.

The Relationship Cure : A Five Step Guide to Strengthening Your Marriage, Family, and Friendships. Gottman, J. (2001). Three Rivers Press. Provides a five-step model, based on 20 years of research, for improving relationships in one's life.

The Seven Principles for Making Marriage Work : A Practical Guide from the Country's Foremost Relationship Expert. Gottman, J. & Silver, N. (1999). Three Rivers Press. Teaches seven principles for making couple relationships long-lasting.

Self-Esteem

Web Resources

Building Self-Esteem- University of Texas

This site discusses what self-esteem is, how it develops, the consequences of having low self-esteem, and how to begin to build it within yourself.

Books

The Self-Esteem Workbook. Schiraldi, G. (2001). New Harbinger Publications. This workbook explains self-esteem and gives practical ideas and exercises to help increase self-esteem.

Ten Days to Self-Esteem. Burns, D. (1993). Harper Collins Publishing. Describes easy and effective techniques that can help you identify the causes of mood concerns and help improve your outlook on life.

Women and Self-Esteem. Sanford. L. & Donovan, M. (1984). Viking Press. Examines how women's negative attitudes and thoughts about themselves affects their self-esteem. It also offers methods for building self-esteem.

Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem. MacKay, M. & Fleming, P. (2000). New Harbinger Publishers. Uses cognitive techniques for building and maintaining a strong and healthy self-esteem.

Self Injury

Web Resources

National Mental Health Association--Self-Harm Information

Information on self-harm including warning signs, understanding the behaviors, and ways to seek treatment.

Explaining Self-Injurious Behaviors- University of Wisconsin-Eau Claire

A guide for those engaged in self-injurious behaviors, and those who care.

Books

Bodily Harm: The Breakthrough Healing Program for Self-Injurers. Conterio, K. & Lader, W. (1999). Hyperion. This book includes case studies, diaries, and success stories; it defines self-harm and explains the types of emotional trauma that can lead to self-harming. It also explores suggested treatment for self-injurious behaviors.

Sexual Abuse/Assault

Web Resources

RAINN

The Rape, Abuse & Incest National Network (RAINN) is the nation's largest anti-sexual assault organization.

Medline Plus

Provides many web links to various sites that give information regarding various sexual abuse/assault issues.

Books

The Courage to Heal: A Guide for Women Survivors of Child Sexual Abuse. Bass, E. & Davis, L. (1994). Perennial. Offers stories of other survivors, helpful writing exercises, advice for partners of survivors and more.

Victims No Longer: Men Recovering from Incest and Other Child Abuse. Lew, M. (1990). Perennial. Resource for men who have suffered abuse in childhood. Offers personal experiences from men who have survived childhood abuse and provides self-help information.

Recovering From Rape. Ledray, L. (1994). Henry Holt & Company. Provides practical guidance in overcoming the trauma of rape.

Sexual Compulsion

Books

Out of the Shadows: Understanding Sexual Addiction. Carnes, P . (2001). Hazeldon Information: Education. Guides individuals towards reclaiming healing relationships and sexuality through helpful advice from other recovered sexual addicts.

Don't Call It Love: Recovery from Sexual Addiction. Carnes, P. (1991). Bantam Books. Guides individuals towards reclaiming healing relationships and sexuality through helpful advice from other recovered sexual addicts, supported by up-to-date research.

Facing the Shadow: Starting Sexual and Relationship Recovery. Carnes, P. (2001). Gentle Path Press. A workbook guiding individuals recovering from sexual addiction to creating healthier relationships and a more fulfilling life.

Substance Abuse

Web Resources

SAMHSA

The Substance Abuse and Mental Health Services Administration's (SAMHSA) mission is to build resilience and facilitate recovery for people with or at risk for substance abuse and mental illness.

ACA

Adult Children of Alcoholics (ACA) is a Twelve Step, Twelve Tradition program of women and men who grew up in alcoholic or otherwise dysfunctional homes. They meet with each other in a mutually respectful, safe environment and acknowledge common experiences.

AA

The Alcoholics Anonymous (AA) web site provides information for people who may have a drinking problem and for those in contact with people who have, or are suspected of having, a problem.

Books

The Complete ACOA Sourcebook: Adult Children of Alcoholics at Home, at Work, and in Love. Woltitz, J. (2002). Health Communications. Addresses the symptoms of ACOA syndrome; provides context for understanding of how ACOA individuals think, believe and feel about themselves and offers a hopeful message about the future.

Transitions

Books

Transitions: Making Sense of Life's Changes. Bridges, W. (1980). Perseus Book Publishing. Presents both the struggles and opportunities that change brings through three stages of change: endings, the neutral zone, and the new beginning.

Virginiga Tech University Tragedy

The tragic events of April 16, 2007 at Virgina Tech University and the aftermath have had an effect around the country. Those on the VTU campus will be dealing with the effects of directly experiencing a trauma, as will those who lost someone they loved. However, there are effects for everyone who has witnessed the events on the news, especially those on a university campus. Some knew someone who lost their life in the tragedy. Some have friends there and are dealing with the relief that they are OK but also the emotional impact of having someone close in danger. Many can identify with the students involved and may have questions and fears about their own safety. Some may be experiencing grief at seeing others suffer. Some may be dealing with emotional issues and wonder what causes someone to go to an extereme of violence. For anyone who feels the impact or knows someone who has, please follow the link for resoures.

War

For many people, this is a very difficult time. There is great uncertainty in this country and around the world. And many people on campus are impacted in different ways. You may be concerned about the terror alerts. You may have family, friends, and loved ones in the armed services. You may have family, friends, and loved ones in harm’s way overseas.

Regardless of your political stance and views on the war, current events may be impacting you psychologically.

For more information, please follow the link for resources.