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Help Yourself or a Friend
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. As there are a lot of links provided, please use the list below to jump to your relevant grouping or feel free to browse at your own pace. 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 by calling 847-491-2151.
Anger Management
This site discusses strategies for how to control anger.
How to Control Your Anger Before It Controls You by Albert Ellism, PhD & Raymond Tafrate, PhD
A step-by-step guide with specific techniques to understand your anger with valuable methods for changing your negative reactions. Citadel 2000.
Anxiety and Stress
Anxiety and Depression Association of America
The ADAA site offers information on the signs and symptoms of anxiety, treatment options, and information on special populations.
The National Institute of Mental Health offers information about signs and symptoms and treatment options related to anxiety.
Books
The Anxiety & Phobia Workbook by Edmund Bourne, PhD
Questionnaires, guides, & exercises are used to help anyone struggling with social phobia, panic attacks, generalized anxiety, obsessive-compulsive behaviors, and other anxiety disorders. New Harbinger Publishers 2005.
Mind Over Mood: Change How You Feel by Changing the Way You Think by Dennis Greenberger & Christine Padesky
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. Guilford Press 1995.
Stop Obsessing: How to Overcome Your Obsessions/Compulsions by Edna B. Foa, PhD and Reid Wilson, PhD.
Offers an introduction to the disorder and provides empirically supported, cognitive-behaviorally based strategies for addressing the disorder. Bantam Publishers 2001.
The Relaxation and Stress Reduction Workbook by Martha Davis
Provides various straightforward and effective strategies for dealing with stress. MJF Books 2003.
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
Practical guide to meditation for both beginners and those more advanced in meditation practice. Hachette Books 2005.
Attention Deficit Hyperactivity Disorder
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
ADD and the College Student: A Guide for High School and College Students with Attention Deficit Disorder by Patricia Quinn
This book offers ideas on how to cope with ADHD in college and beyond. Magination Press 2001.
ADD-Friendly Ways to Organize Your Life by Judith Kolberg & Kathleen Nadeau, PhD
Provides organizational skills for life, allowing energy to be focused on strengths, rather than disorder, through the use of humor and compassion. Routledge 2002.
Driven to Distraction: Recognizing & Coping with Attention Deficit Disorder from Childhood through Adulthood by Edward Hallowell, MD & John Ratey, MD
Provides first hand experiences of both children and adults who struggle with ADD. Touchstone Books 1995.
Depression, Bipolar Disorder, and Suicide
The DBSA site offers information on recognizing and treating mood disorders. It also offers helpful links to support services.
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 ULifeline web site.
The National Institute of Mental Health offers information about signs, symptoms, and treatment options related to bipolar disorder.
The National Institute of Mental Health offers information about signs, symptoms, and treatment options related to depression.
Books
Feeling Good: The New Mood Therapy by David Burns, MD
Outlines suggested techniques for improving mood and relieving depression, anxiety and other mood disorders. William Morrow Paperbacks Publishers 1999.
I Don't Want to Talk About It: Overcoming the Secret Legacy of Male Depression by Terrence Real
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. Scribner Publishers 1998.
Night Falls Fast: Understanding Suicide by Kay Redfield Jamison
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. Vintage 2000.
The Depression Workbook: A Guide for Living with Depression and Manic Depression by Mary Ellen Copeland, M.S., MA and Matthew McKay, PhD
This workbook discusses the most up-to-date self-help strategies and techniques for relieving depression. New Harbinger Publications 2002.
The Feeling Good Handbook by David Burns, MD
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. Plume 1999.
The Unquiet Mind: A Memoir of Moods and Madness by Kay Redfield-Jamison
Examines manic-depression and the common experiences of individuals who have the disorder and loved ones who are involved in their lives. Vintage 1997.
Eating Disorders and Body Image
National Eating Disorders Association
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.
National Institute of Mental Health
The NIMH offers facts about eating disorders and treatment options.
Books
Intuitive Eating: A Recovery Book for the Chronic Dieter: Rediscover the Pleasures of Eating and Rebuild Your Body Image by Evelyn Tribole, M.S. R.D. & Elyse Resch, M.S. R.D.
Provides a new way of thinking about food and the body and ways for rebuilding body image and rediscovering the pleasures of eating. St. Martin's 1996.
Making Peace with Food: Freeing Yourself from the Diet-Weight Obsession by Susan Kano
Offers new approaches to looking at food, weight, and dieting with a healthier and more productive outlook. William Morrow Paperbacks 1989.
Overcoming Overeating: Living Free In a World of Food by Jane Hirschmann & Carol H. Munter
Discusses how to stop overeating without dieting. Explores emotional triggers that may lead to overeating and helps to overcome a negative preoccupation with food. CreateSpace Independent Publishing Platform 2010.
Surviving an Eating Disorder: Strategies for Family & Friends by Michele Siegal, PhD & Jane Brisman, PhD
Offers support, guidance, and solutions for parents, friends, partners and others who have loved someone with an eating disorder. Harper Perenniel 2009.
The Body Image Workbook: An Eight-Step Program for Learning to Like Your Looks by Thomas Cash, PhD
Provides education and instruction in an eight-step program designed to understand body image problems and alleviating them. New Harbinger Publications 2008.
The Beauty Myth: How Images of Beauty Are Used Against Women by Naomi Wolf
Presents the relationship between beauty and women's identities from a historical perspective examining the feminist movement. Harper Perennial 2002.
When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession by Jane R. Hirschmann & Carol H. Munter
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. Ballantine Books 1996.
General Links
The American Psychiatric Society is a professional organization of psychiatrists. This site offers much information about psychiatric issues.
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 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.
Dartmouth Relaxation Downloads
We hope you find these audio files helpful in your relaxation efforts.
Take some time to explore the different approaches to relaxation and discover what works for you.
Students from all over the world can write in questions about issues of emotional health, physical health, sexuality, drugs and alcohol, relationships, and other issues. Answers are posted and archived.
Tara Brach’s teachings blend Western psychology and Eastern spiritual practices, mindful attention to our inner life, and a full, compassionate engagement with our world. The result is a distinctive voice in Western Buddhism, one that offers a wise and caring approach to freeing ourselves and society from suffering.
Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. Instead of just ignoring your pain with a “stiff upper lip” mentality, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment?
An excellent resource for students on various mental health issues. Also a very helpful resource on issues of depression and suicide.
University of Michigan Resources
MiTalk (pronounced "My Talk") is a mental health resource. There is information and education on a variety of services and topics which are aimed at helping students resolve personal difficulties and acquire the skills, attitudes, and knowledge that will enable them to take full advantage of their student experiences.
This is a collection of pamphlets from colleges and universities from around the world. The pamphlets are about various mental health issues.
How do I help a friend?
Perfectionism
Books
Never Good Enough: Freeing Yourself from the Chains of Perfectionism by Monica Ramirez Basco, PhD
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. The Free Press 1999.
When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism by Martin M. Antony, PhD & Richard P. Swinson, MD
Discusses perfectionism and provides suggestions for how to live your life without the depression, anxiety, anger and worry that accompany this debilitating experience. New Harbinger Publishing 2009.
Relationships
National Domestic Violence Hotline in LGBTQ+ Communities
The University of Texas at Austin: Healthy Relationships
The University of Illinois at Urbana-Champaign: Healthy Relationships
Self-esteem
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
Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem by Matthew McKay & Patrick Fanning
Uses cognitive techniques for building and maintaining a strong and healthy self-esteem. New Harbinger Publishers 2000.
Ten Days to Self-Esteem by David D. Burns, MD
Describes easy and effective techniques that can help you identify the causes of mood concerns and help improve your outlook on life. William Morrow Paperbacks 1999.
The Self-Esteem Workbook by Glenn R. Schiraldi, PhD
This workbook explains self-esteem and gives practical ideas and exercises to help increase self-esteem. New Harbinger Publications, Inc. 2001.
Women and Self-Esteem by Mary Ellen Donovan & Linda Tschirhart Sanford
Examines how women's negative attitudes and thoughts about themselves affects their self-esteem. It also offers methods for building self-esteem. HighBridge Audio 2004.
Self-injury
National Mental Health Association: Self-Harm Information
Information on self-harm including warning signs, understanding the behaviors, and ways to seek treatment.
Books
Bodily Harm: The Breakthrough Healing Program for Self-Injurers by Jennifer Kingsonbloom, Karen Conterio & Wendy Lader, PhD
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. Hachette Books 1999.
Sexual Abuse/Assault
Provides many web links to various sites that give information regarding varius sexual abuse/assault issues.
Rape, Abuse & Incest National Network
The RAINN is the nation's largest anti-sexual assault organization.
Books
The Courage to Heal: A Guide for Women Survivors of Child Sexual Abuse by Ellen Bass & Laura Davis
Offers stories of other survivors, helpful writing exercises, advice for partners of survivors and more. William Morrow Paperbacks 2008.
Recovering From Rape by Linda E. Ledray, RN, PhD
Provides practical guidance in overcoming the trauma of rape. Griffin 1994.
Victims No Longer: Men Recovering from Incest and Other Child Abuse by Mike Lew
Resource for men who have suffered abuse in childhood. Offers personal experiences from men who have survived childhood abuse and provides self-help information. Harper Perennial 2004.
Sexual Compulsion
Books
Don't Call It Love: Recovery from Sexual Addiction by Patrick Carnes, PhD
Guides individuals towards reclaiming healing relationships and sexuality through helpful advice from other recovered sexual addicts, supported by up-to-date research. Bantam 1992.
Facing the Shadow: Starting Sexual and Relationship Recovery by Patrick Carnes, PhD
A workbook guiding individuals recovering from sexual addiction to creating healthier relationships and a more fulfilling life. Gentle Path Press 2005.
Out of the Shadows: Understanding Sexual Addiction by Patrick Carnes, PhD
Guides individuals towards reclaiming healing relationships and sexuality through helpful advice from other recovered sexual addicts. Hazeldon Publishing 2001.
Substance Abuse
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.
The AA website provides information for people who may have a drinking problem or for those in contact with people who have, or are suspected of having, a problem.
BIPOC Addiction and Mental Health Resources
This website from Addictions.com provides educational information and resources regarding BIPOC (Black, Indigenous, and People of Color) mental health and addiction.
The Narcotics Anonymous website helps people find local NA group meetings and provides resources for various types of treatment including inpatient, outpatient, and support groups.
Substance Abuse and Mental Health Services Administration
The SAMSHA's mission is to build resilience and facilitate recovery for people with or at risk for substance abuse and mental illness.
Books
The Complete ACOA Sourcebook: Adult Children of Alcoholics at Home, at Work, and in Love by Janet Woltitz, EdD
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. Health Communications 2002.
Transitions
Books
Transitions: Making Sense of Life's Changes by William Bridges
Presents both the struggles and opportunities that change brings through three stages of change: endings, the neutral zone, and the new beginning. Da Capo Lifelong Books 2004