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.
This site discusses strategies for how to control anger.
A step-by-step guide with specific techniques to understand your anger with valuable methods for changing your negative reactions. Citadel Trade 1998.
Anxiety and Stress
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.
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.
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 2000.
Provides various straightforward & effective strategies for dealing with stress. New Harbinger Publishers 2000.
Practical guide to meditation for both beginners and those more advanced in meditation practice. Hyperion 1995.
Offers an introduction to the disorder and provides empirically supported, cognitive-behaviorally based strategies for addressing the disorder. Bantam Publishers 2001.
Attention Deficit Hyperactivity Disorder
CHADD is the nation's leading non-profit organization serving individuals with ADHD and their families.
Provides first hand experiences of both children and adults who struggle with ADD. Touchstone Books 1995.
ADD-Friendly Ways to Organize Your Life by Judith Kolberg & Kathleen Nadeau
Provides organizational skills for life, allowing energy to be focused on strengths, rather than disorder, through the use of humor and compassion. Brunner Routledge 2002.
This book offers ideas on how to cope with ADHD in college and beyond. Magination Press 2001.
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.
Feeling Good: The New Mood Therapy by David Burns
Outlines suggested techniques for improving mood and relieving depression, anxiety and other mood disorders. Avon Publishers 1999.
The Feeling Good Handbook by David Burns
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 2001.
The Depression Workbook: A Guide for Living with Depression and Manic Depression by Mary Ellen Copeland and Matthew McKay
This workbook discusses the most up-to-date self-help strategies and techniques for relieving depression. New Harbinger Publishers 1992.
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. Fireside Publishers 1997.
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.
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. Random House 2000.
Eating Disorders and Body Image
The NIMH offers facts about eating disorders and treatment options.
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.
Surviving an Eating Disorder: Strategies for Family & Friends by M. Siegal & J. Brisman
Offers support, guidance, and solutions for parents, friends, partners and others who have loved someone with an eating disorder. Perenniel 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 by J. Hirschmann & C. 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. Ballantine Publishing 1988.
When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession by J. Hirschmann & C. 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. Fawcett Columbine 1995.
Offers new approaches to looking at food, weight, and dieting with a healthier and more productive outlook. Harper & Row 1989.
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 1995.
Presents the relationship between beauty and women's identities from a historical perspective examining the feminist movement. Morrow 1991.
An excellent resource for students on various mental health issues. Also a very helpful resource on issues of depression and suicide.
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.
This is a collection of pamphlets from colleges and universities from around the world. The pamphlets are about various mental health issues.
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.
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.
The American Psychiatric Society is a professional organization of psychiatrists. This site offers much information about psychiatric issues, and is a good
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?
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.
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.
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.
How do I help a friend?
This document gives some general tips for engaging in a caring confrontation with a friend about whom you may be concerned.
This website gives some general tips about Responsible Action Protocol ("RAP") and helping a friend who may have a problem with drugs and/or alcohol.
This document gives some general tips for engaging in a caring confrontation with a friend who may have an eating disorder.
- Listen to Dr. Perkins explain PMR.
- Listen as Dr. Sara Gruzleski explains the relaxation benefits of breath-based meditation
- Watch and listen to Dr. Perkins narrate an introductory slideshow about stress management.
When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism by M. Antony & R. Swinson
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 1998.
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.
Provides information about healthy romantic relationships in college.
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.
This page is dedicated to providing information, resources and support to lesbian, gay, bisexual and transgendered individuals who are victims of domestic violence.
Teaches women to identify and understand the source of their anger, and how to use it to create lasting change in life and relationships. Quill 1997
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. Perenniel 1990.
Shows you through practical, manageable applications to gain emotional balance by learning to identify, process four authentic feelings of joy, grief, fear, and relief. This book demonstrates the power of understanding feelings to keep the body and mind emotionally healthy. The book demonstrates how five psychological steps are used to gain a balanced mind.The goal is to help them understand the root cause of relationship stress.
Written to help teens gain emotional power and balance. This book is unique in that it utilizes five easy steps to learn how to stay emotionally balanced. The book helps teens identify and process the four authentic feelings of joy, grief,fear,and relief. The book uses teen friendly language and scenes to help them learn how to process debilitating feelings of fear and loss. Anger, addiction, and teen romance are topics covered in this book.
Provides a five-step model, based on 20 years of research, for improving relationships in one's life. Three Rivers Press 2001.
Teaches seven principles for making couple relationships long-lasting. Three Rivers Press 1999.
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.
The Self-Esteem Workbook by G. Schiraldi
This workbook explains self-esteem and gives practical ideas and exercises to help increase self-esteem. New Harbinger Publications 2001.
Ten Days to Self-Esteem by D. Burns
Describes easy and effective techniques that can help you identify the causes of mood concerns and help improve your outlook on life. Harper Collins Publishing 1993.
Women and Self-Esteem by L. Sanford & M. Donovan
Examines how women's negative attitudes and thoughts about themselves affects their self-esteem. It also offers methods for building self-esteem. Viking Press 1984.
Uses cognitive techniques for building and maintaining a strong and healthy self-esteem. New Harbinger Publishers 2000.
Information on self-harm including warning signs, understanding the behaviors, and ways to seek treatment.
Bodily Harm: The Breakthrough Healing Program for Self-Injurers by K. Conterio & W. Lader
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. Hyperion 1999.
The RAINN is the nation's largest anti-sexual assault organization.
Provides many web links to various sites that give information regarding varius sexual abuse/assault issues.
The Courage to Heal: A Guide for Women Survivors of Child Sexual Abuse by E. Bass & L. Davis
Offers stories of other survivors, helpful writing exercises, advice for partners of survivors and more. Perennial 1994.
Resource for men who have suffered abuse in childhood. Offers personal experiences from men who have survived childhood abuse and provides self-help information. Perennial 1990.
Recovering From Rape by L. Ledray
Provides practical guidance in overcoming the trauma of rape. Henry Holt & Company 1994.
Out of the Shadows: Understanding Sexual Addiction by P. Carnes
Guides individuals towards reclaiming healing relationships and sexuality through helpful advice from other recovered sexual addicts. Hazeldon Education 2001.
Don't Call It Love: Recovery from Sexual Addiction by P. Carnes
Guides individuals towards reclaiming healing relationships and sexuality through helpful advice from other recovered sexual addicts, supported by up-to-date research. Bantam Books 1991.
A workbook guiding individuals recovering from sexual addiction to creating healthier relationships and a more fulfilling life. Gentle Path Press 2001.
The SAMSHA's mission is to build resilience and facilitate recovery for people with or at risk for substance abuse and mental illness.
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 web site 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.
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.
Presents both the struggles and opportunities that change brings through three stages of change: endings, the neutral zone, and the new beginning. Perseus Book Publishing 1980.