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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

American Psychological Association - Anger

This site discusses strategies for how to control anger.

How to Control Your Anger Before It Controls You by Albert Ellis & Raymond Tafrate

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

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.

NIMH: Anxiety Disorders

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

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.

The Anxiety & Phobia Workbook by Edmund Bourne

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.

The Relaxation & Stress Reduction Workbook by Martha Davis, Matthew McKay and Elizabeth Eshelman

Provides various straightforward & effective strategies for dealing with stress. New Harbinger Publishers 2000.

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. Hyperion 1995.

Stop Obsessing: How to Overcome Your Obsessions/Compulsions by Edna B. Foa and Reid Wilson

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

Children and Adults with Attention-Deficit/Hyperactivity Disorder

CHADD is the nation's leading non-profit organization serving individuals with ADHD and their families.

Driven to Distraction: Recognizing & Coping with Attention Deficit Disorder from Childhood through Adulthood by Edward Hallowell & John Ratey

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.

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.

Depression, Bipolar Disorder, and Suicide

Depression and Bipolar Support Alliance

The 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 ULifeline 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.

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.

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. 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

National Institute of Mental Health

The NIMH offers facts about eating disorders and treatment options.

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.


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.

The Body Image Workbook: An Eight-Step Program for Learning to Like Your Looks by T. Cash

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.

Making Peace with Food: Freeing Yourself from the Diet-Weight Obsession by S. Kano

Offers new approaches to looking at food, weight, and dieting with a healthier and more productive outlook. Harper & Row 1989.

Intuitive Eating: A Recovery Book for the Chronic Dieter: Rediscover the Pleasures of Eating and Rebuild Your Body Image by E. Tribole & E. Resch

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.

The Beauty Myth: How Images of Beauty Are Used Against Women by N. Wolf

Presents the relationship between beauty and women's identities from a historical perspective examining the feminist movement. Morrow 1991.

General Links


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 questions 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

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.

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


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?

Radical Acceptance-Tara Brach

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.

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.

UF Self-Help Blog

U 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.

How do I help a friend?

Tips for Caring Confrontations (PDF)

This document gives some general tips for engaging in a caring confrontation with a friend about whom you may be concerned.

Helping with a friend who may have a drug/alcohol problem.

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.

Tips for Caring Confrontation with a friend who may have an eating disorder (PDF).

This document gives some general tips for engaging in a caring confrontation with a friend who may have an eating disorder.



Progressive Muscle Relaxation by Dr. Henry J. Perkins

  • Listen to Dr. Perkins explain PMR.

The Relaxation Response by Dr. Sara Gruzleski

  • Listen as Dr. Sara Gruzleski explains the relaxation benefits of breath-based meditation


Introduction to Stress Management by Dr. Henry J. Perkins

  • 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.

Never Good Enough: Freeing Yourself from the Chains of Perfectionism by M. Basco

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.


Online Resources

University of Texas: Healthy Romantic Relationships

Provides information about healthy romantic relationships in college.

University of Illinois: Committed Relationships and School

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.

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.


Dance of Anger: A Woman's Guide to Changing the Patterns of Intimate Relationships by H. Lerner

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

Dance of Intimacy: A Woman's Guide to Courageous Acts of Change in Key Relationships by H. Lerner

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.

Emotional Core Therapy by Robert Moylan, LCPC

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.

Emotional Core Therapy for Adolescents by Robert Moylan, LCPC

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.

The Relationship Cure : A Five Step Guide to Strengthening Your Marriage, Family, and Friendships by J. Gottman

Provides a five-step model, based on 20 years of research, for improving relationships in one's life. Three Rivers Press 2001.

The Seven Principles for Making Marriage Work : A Practical Guide from the Country's Foremost Relationship Expert by J. Gottman & N. Silver

Teaches seven principles for making couple relationships long-lasting. Three Rivers Press 1999.


University of Texas: Building 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.


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.

Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem by M. McKay & P. Fleming

Uses cognitive techniques for building and maintaining a strong and healthy self-esteem. New Harbinger Publishers 2000.


Online Resources

National Mental Health Association: Self-Harm Information

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.

Sexual Abuse/Assault

Online Resources

Rape, Abuse & Incest National Network

The RAINN is the nation's largest anti-sexual assault organization.

Medline Plus

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.

Victims No Longer: Men Recovering from Incest and Other Child Abuse by M. 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. Perennial 1990.

Recovering From Rape by L. Ledray

Provides practical guidance in overcoming the trauma of rape. Henry Holt & Company 1994.

Sexual Compulsion


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.

Facing the Shadow: Starting Sexual and Relationship Recovery by P. Carnes

A workbook guiding individuals recovering from sexual addiction to creating healthier relationships and a more fulfilling life. Gentle Path Press 2001.

Substance Abuse

Online Resources

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.

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.

Alcoholics Anonymous (AA)

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.


The Complete ACOA Sourcebook: Adult Children of Alcoholics at Home, at Work, and in Love by J. Woltitz

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: Making Sense of Life's Changes by W. Bridges

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.