Helping Yourself


Scroll through the list below to find resources for the listed disorders.

Books & Publications

    Mind Over Mood: Change How You Feel by Changing the Way You Think
    By Dennis Greenberger & Christine Padesky

    Developed by two master clinicians with extensive experience in cognitive therapy treatment and training, this popular workbook shows readers how to improve their lives using cognitive therapy. The book is designed to be used alone or in conjunction with professional treatment. Step-by-step worksheets teach specific skills that have helped hundreds of thousands people conquer depression, panic attacks, anxiety, anger, guilt, shame, low self-esteem, eating disorders, substance abuse and relationship problems. Readers learn to use mood questionnaires to identify, rate, and track changes in feelings; change the thoughts that contribute to problems; follow step-by-step strategies to improve moods; and take action to improve daily living and relationships. The book''s large-size format facilitates reading and writing ease. Association for Behavioral and Cognitive Therapies ABCT Self-Help Book of Merit.

    The Relaxation and Stress Reduction Workbook
    By Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKay

    The bible on stress reduction marks its 20th anniversary with this revised and expanded edition featuring a reader-friendly format with additional techniques, diagrams, examples, and information reflecting the latest research. The chapters on meditation, thought stopping, and coping- skills training have been substantially reworked, and a new chapter on worry control has been added.

Online Therapy

    E-Couch
    By National Institute for Mental Health Research Information, Australian National University

    E-Couch is a free self-help interactive program that provides evidence-based information and teaches strategies to maintain emotional wellness during times of low mood, relationship breakups and grief and loss.

Apps & Games

MindShift
MindShift || iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.

Helpful Websites

    GET Self-Help: CBT
    By GET Self-Help (UK)

    A simple 7-step program in Cognitive Behavioural Therapy (CBT) that will teach you skills to break patterns of negative thinking, which can help you manage the symtoms of adjustment problems that can include anxiety, anger and depression.

Books & Publications

    The Addiction Workbook: A Step-by-Step Guide for Quitting Alcohol and Drugs
    By Patrick Fanning

    If you're thinking about quitting alcohol or drugs, this comprehensive workbook can help you get on track and reach your goals.

    The Addiction Workbook starts you on your journey by explaining the facts about addiction. It shows you how you can determine if you have a problem and helps you cut through denial or ambivalence to reach a clear decision to quit. Simple, concise exercises and tips help you gather support, deal with detoxification, improve nutrition, and build a personalized exercise program. You will discover how to relax without chemicals and cope with feelings of depression, anxiety, and anger.

    The book's final chapters cover conducting a personal moral inventory and making lifestyle changes to foster long-term relapse prevention.

    Direct and easy to understand, for those who want to do something about their use or misuse of alcohol and other drugs.

    The Mindfulness Workbook for Addiction: A Guide to Coping with the Grief, Stress and Anger that Trigger Addictive Behaviors
    By Rebecca E. Williams & Julie S. Kraft

    Most addictive behavior is rooted in some type of loss, be it the death of a loved one, coming to terms with limitations set by chronic health problems, or the end of a relationship. By turning to drugs and alcohol, people who have suffered a loss can numb their grief. In the process, they postpone their healing and can drive themselves further into addiction. The Mindfulness Workbook for Addiction offers readers an effective program for working through their addiction and grief with cognitive behavior therapy (CBT), dialectical behavior therapy (DBT), and acceptance and commitment therapy (ACT). Created by a psychologist who works for the Department of Veterans Affairs and a marriage and family therapist who works for Sharp Mesa Vista Hospital, this mindfulness training workbook is effective for treating the emotion dysregulation, stress, depression, and grief that lie at the heart of addiction. No matter the loss, the mindfulness skills in this workbook help readers process their grief, determine the function their addiction is serving, and replace the addiction with healthy coping behaviors.

    My Choice: A Workbook for Making Changes
    By Capital Health, Addiction Prevention & Treatment Services Capital Health, Addiction Prevention & Treatment Services

    This workbook is for anyone who wants to gain a better understanding about drinking and wants to make some changes around their drinking behaviours. The goal of this workbook is to help you develop a healthy relationship with alcohol, whether that means changing your drinking behaviour or not drinking alcohol at all. This workbook is meant to be used as a guide to help you on the path to making different choices around drinking. It is not meant to, and will not, have all the answers.

    Perspectives on Addiction Workbook
    By Margaret Fetting

    This workbook is divided into progressive chapters that were developed from twenty years of teaching semester-long graduate courses in Substance Dependence and Abuse in the School of Social Work at the University of Southern California. These chapters build upon each other and are designed to become the building blocks of your own knowledge base.

    Addiction and its disorders are likely to touch us all. We each have more experience than we think, more knowledge than we use. This course invites the student to incorporate these into their learning process. The personal and professional knowledge base developed becomes the anchor for future learning, not only in this course but also for future professional development in this field. The content area covered (building blocks), moving from bottom to top, is diagrammed below.

    Problem Substance Use Workbook: Information and Resources for Effective Self-Management of Problem Substance Use
    By BC Partners for Mental Health and Addictions Information

    The Mental Health and Addictions Information Plan for Mental Health Literacy is a groundbreaking public information initiative driven by the Anxiety Disorders Association of BC (ADABC), Awareness and Networking around Disordered Eating (ANAD), British Columbia Schizophrenia Society (BCSS), Canadian Mental Health Association BC Division (CMHA), Kaiser Foundation, the Mental Health Evaluation & Community Consultation Unit (Mheccu), and Mood Disorders Association of BC (MDA), working together in a collective known as the BC Partners for Mental Health and Addictions Information.

Helpful Websites

    GET Self-Help: Substance Misuse
    By GET Self-Help (UK)

    This site helps you understand the cycle of substance dependence, and identifies ways in which to break that cycle. This includes learning how to identify triggers, changing your thinking patterns and daily habits, and coping with cravings.

Books & Publications

    The Anger Control Workbook
    By Matthew McKay & Peter Rogers

    The Anger Control Workbook offers a new and highly effective approach to anger control that gives you the tools you need to manage anger in your day-to-day life. You'll get a deeper understanding of how anger affects all areas of your life-both physically and emotionally-and within a few weeks feel the benefits of controlling destructive anger. This workbook shows you how to practice new coping behaviors that allow you to gain control in anger-stimulating situations. Throughout, the techniques are streamlined and presented in a clear, step-by-step format, including numerous exercises and worksheets. It's arranged to make it as easy as possible to put together a program tailored to your own personal obstacles and triggers.

    Anger Management Course Workbook
    By NHS Newcastle and North Tyneside Community Health

    This course is made up of six classes and each class lasts 2 hours. Each class deals with a separate bit of anger, but as they all link together, it is important that you come to all six classes. However the first class aims to give a brief view of anger and offers emergency control strategies. By coming to the whole course you will get the whole picture.

    During the course you will be given information about anger and how you may manage it. Keep the workbooks you get so that you can use them in future. It is okay to write in these workbooks. You will not be asked to show your comments to anyone. They are personal to you.

    The Everything Guide to Anger Management: Proven Techniques to Understand and Control Anger
    By Robert Puff & James Seghers

    Everyone gets angry once in a while, but sometimes, feelings of rage and resentment can reach unhealthy limits. If you're trying to get a handle on your anger, The Everything Guide to Anger Management can help. With techniques from psychologists Puff and Seghers, you'll be able to step back; put negative emotions in the proper prospective; and begin living a happier, more fulfilling life.

Apps & Games

Breathe2Relax
Breathe2Relax ||  iTunes || Android
By National Center for Telehealth & Technology (T2)

Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
Headspace
HeadSpace.com Meditation and Mindfulness Online || iTunes || Android
By Headspace Inc.

This app is designed to help you reduce stress by way of guided mindfulness meditation.
HealthyMinds
HealthyMinds Online ||  iTunes || Android
By AnxietyBC

HealthyMinds helps you learn problem-solving skills to help deal with the stresses of daily life. You can use its Mood Tracking and Journal functions to measure progress and stay mindful of emotions. You can also access videos on stress reduction and breathing exercises to calm yourself.
MindShift
MindShift ||  iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.

Helpful Websites

    Anger: MoodJuice Self-Help Guide
    By National Health Service (R.-U.)

    This is a free, printable workbook on managing anger episodes. With this book, you can better understand what anger is, what causes it and what keeps it going. You will also learn how to challenge your unhelpful thoughts and see things in a more realistic light. You will also learning how you can feel more relaxed, both physically and mentally.

Books & Publications

    Anxiety & Phobia Workbook
    By Edmund J. Bourne

    Now in its sixth edition and recommended by therapists worldwide, The Anxiety and Phobia Workbook has been the unparalleled, essential resource for people struggling with anxiety and phobias for almost thirty years.

    Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder
    By Edward M. Hallowell and John J. Ratey

    In 1994, Driven to Distraction sparked a revolution in our understanding of attention deficit disorder. Widely recognized as the classic in the field, the book has sold more than a million copies. Now a second revolution is under way in the approach to ADD, and the news is great. Drug therapies, our understanding of the role of diet and exercise, even the way we define the disorder–all are changing radically. And doctors are realizing that millions of adults suffer from this condition, though the vast majority of them remain undiagnosed and untreated. In this new book, Drs. Edward M. Hallowell and John J. Ratey build on the breakthroughs of Driven to Distraction to offer a comprehensive and entirely up-to-date guide to living a successful life with ADD.

    You Mean I'm Not Lazy, Stupid or Crazy?!: The Classic Self-Help Book for Adults with Attention Deficit Disorder
    By Kate Kelly, Peggy Ramundo & Edward M. Hallowell

    With over a quarter million copies in print, You Mean I'm Not Lazy, Stupid or Crazy?! is one of the bestselling books on attention deficit disorder (ADD) ever written. There is a great deal of literature about children with ADD. But what do you do if you have ADD and aren't a child anymore? This indispensable reference -- the first of its kind written for adults with ADD by adults with ADD -- focuses on the experiences of adults, offering updated information, practical how-tos and moral support to help readers deal with ADD. It also explains the diagnostic process that distinguishes ADD symptoms from normal lapses in memory, lack of concentration or impulsive behavior.

Apps & Games

Headspace
HeadSpace.com Meditation and Mindfulness Online || iTunes || Android
By Headspace Inc.

This app is designed to help you reduce stress by way of guided mindfulness meditation.

Helpful Websites

    ADHD Learning
    By Canadian ADHD Resource Alliance

    Available in English and French. Designed for both individuals and care providers, ADHD Learning provides videos, quizzes and articles to help you better understand ADHD in terms of symptoms, treatments, side effects and best practices in managing your symptoms.

Books & Publications

    The Bipolar Disorder Survival Guide
    By David J. Miklowitz

    Getting an accurate diagnosis is the first step toward reclaiming your life from bipolar disorder. But if you or someone you love is struggling with the frantic highs and crushing lows of this illness, there are still many hurdles to surmount at home, at work, and in daily life. You need current information and practical problem-solving advice you can count on. You've come to the right place.

    Bipolar Disorder: A Guide for Patients and Families
    By Francis Mark Mondimore

    Compassionate and comprehensive, Dr. Francis Mondimore's pathbreaking guide has helped thousands of people and their loved ones cope with bipolar disorder. Now in its third edition, Bipolar Disorder has been thoroughly updated with new information about the causes of the disorder, tools for diagnosis, and advances in treatment. Dr. Mondimore surveys new medications for treating bipolar disorder, including asenapine, iloperidone, paliperidone, lurasidone, and oxcarbazepine, exploring the benefits and potential side effects of each. He also reviews the scientific studies that back up claims for recommended nutritional supplements, such as omega-3s and NAC - and tells you which ones to leave on the shelf. Dr. Mondimore discusses recent changes in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and reviews the exciting new findings of the largest multicenter evaluation of best-treatment practices for bipolar disorder ever carried out, the Systematic Treatment Enhancement Program for Bipolar Disorder (STEP-BD). He describes how these findings, gleaned from the treatment experiences of thousands of patients, will improve treatment decisions. With insight and sensitivity, Dr. Mondimore makes complex medical concepts easy to understand and describes what it is like for people to live with bipolar disorder. He recommends changes to daily routines and lifestyle that will improve the quality of life for patients and offers expert advice on planning for emergencies and identifying when and how to seek help. Throughout the book, Dr. Mondimore focuses on the importance of building a support system for everyone affected by this unpredictable illness.

Apps & Games

Headspace
HeadSpace.com Meditation and Mindfulness Online || iTunes || Android
By Headspace Inc.

This app is designed to help you reduce stress by way of guided mindfulness meditation.
MindShift
MindShift ||  iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.
OperationReachOut
Operation Reach Out || iTunes || Android
By The Guidance Group, Inc

This app is designed to empower people to reach out for help when they are having suicidal thoughts. It can also be used by those who are looking to help friends or family members, who may be struggling with thoughts of self-harm.
SelfHelp
Self-Help Anxiety Management ||  iTunes ||| Android
By University of the West of England

SAM was developed by psychologists to help you learn proven methods of stress management, such as physical and mental relaxation techniques, and simple, actionable steps to deal with anxiety.

Helpful Websites

    Beating Bipolar
    By Bipolar Education Programme Cymru, National Centre for Mental Health (UK)

    Beating Bipolar is an excellent resource for those looking to better understand and manage symptoms of Bipolar Disorder. You can use this site to read or watch videos about adjusting to lifestyle changes following a diagnosis and preventing relapses. The site also provides information on treatments (medication and therapies) as well as a clinician-moderated forum to connect with other individuals with bipolar disorder.

    Coping with Bipolar Disorder
    By Centre for Clinical Interventions, Western Australia Department of Health

    This is a free, online, 8-module program is designed to provide you with information about bipolar disorder and recommended strategies to manage your mood. Here, you can learn about coping with stressors, treatment options, managing and preventing depressive or manic episodes, and more.

    Finding Optimism
    By Optimism Apps (Australia)

    Finding Optimism is a free mood-tracking tool that is used by individuals and mental health care providers. Using the tool, you can track negative behaviours ("triggers") and discover what causes mood swings.

Books & Publications

    8 Keys to Recovery from an Eating Disorder: Effective Strategies from Therapeutic Practice and Personal Experience
    By Carolyn Costin & Gwen Grabb

    This is no ordinary book on how to overcome an eating disorder. The authors bravely share their unique stories of suffering from and eventually overcoming their own severe eating disorders. Interweaving personal narrative with the perspective of their own therapist-client relationship, their insights bring an unparalleled depth of awareness into just what it takes to successfully beat this challenging and seemingly intractable clinical issue. For anyone who has suffered, their family and friends, and other helping professionals, this book should be by your side. With great compassion and clinical expertise, Costin and Grabb walk readers through the ins and outs of the recovery process, describing what therapy entails, clarifying the common associated emotions such as fear, guilt, and shame, and, most of all, providing motivation to seek help if you have been discouraged, resistant, or afraid. The authors bring self-disclosure to a level not yet seen in an eating disorder book and offer hope to readers that full recovery is possible.

    The Overcoming Bulimia Workbook: Your Comprehensive Step-by-Step Guide to Recovery
    By Randi E. McCabe & Tracy L. McFarlane

    This workbook contains tools to help bulimics break the cycle of bingeing and reacting, allowing them to take control of their lives and make positive behavior changes. Practical advice and real-life examples reinforce attitudes and offer encouragement. Discover that it is possible to overcome the disorder and live a happier, more fulfilling life.

    Through their cutting-edge research at the internationally renowned Toronto Hospital Eating Disorders Programme, the authors of The Overcoming Bulimia Workbook have developed a step-by-step program for recovery whose efficacy has been proven in clinical trials. The authors empower bulimia suffers to take control of their lives, not only by providing information and advice, but by giving them a personalized format with which they can put these new behavior changes into practice - a process that is critically important for lasting recovery.

Apps & Games

RecoveryRecord
Recovery Record Eating Disorder Management || iTunes || Android
By Recovery Record, Inc

Designed to be used by both individuals and clinicians, this app allows you to set and track goals, log your eating habits as well as develop coping skills related to regulating emotions and achieving mindfulness.

Helpful Websites

    GET Self-Help: Bulimia and Binge Eating
    By GET Self-Help (UK)

    This site helps you learn how to manage symptoms of eating disorders. These include managing emotions such as guilt and low self-esteem, changing negative thought patterns and dealing with cravings or breaking a binge.

Books & Publications

    Anxiety & Phobia Workbook
    By Edmund J. Bourne

    Now in its sixth edition and recommended by therapists worldwide, The Anxiety and Phobia Workbook has been the unparalleled, essential resource for people struggling with anxiety and phobias for almost thirty years.

    Cognitive Behaviour Therapy Skills Workbook
    By Hertford Partnership National Health Services (NHS) Foundation Trust (UK)

    Want to understand what causes anxiety and depression? How about developing a personal toolkit to deal with periods of low mood? Then this workbook is for you!

Online Therapy

    E-Couch
    By National Institute for Mental Health Research Information, Australian National University

    E-Couch is a free self-help interactive program that provides evidence-based information and teaches strategies to maintain emotional wellness during times of low mood, relationship breakups and grief and loss.

    Living Life to the Full
    By Dr. Chris Williams, University of Glasgow

    LLTTF is a web-based skills course developed by psychiatrist that helps you learn how to observe your own thinking patterns, control your anxiety and learn effective problem solving skills that can sleep better, eat right and stay well.

    MoodGym
    By National Institute for Mental Health Research at the Australian National University

    MoodGym is a free web-based tool where you can learn Cognitive Behaviour Therapy (CBT) skills to prevent or manage symptoms related to depression.

Apps & Games

Breathe2Relax
Breathe2Relax || iTunes || Android
By National Center for Telehealth & Technology (T2)

Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
Headspace
HeadSpace.com Meditation and Mindfulness Online || iTunes || Android
By Headspace Inc.

This app is designed to help you reduce stress by way of guided mindfulness meditation.
HealthyMinds
HealthyMinds || iTunes || Android
By AnxietyBC

HealthyMinds helps you learn problem-solving skills to help deal with the stresses of daily life. You can use its Mood Tracking and Journal functions to measure progress and stay mindful of emotions. You can also access videos on stress reduction and breathing exercises to calm yourself.
MindShift
MindShift || iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.
SelfHelp
Self-Help Anxiety Management ||  iTunes ||| Android
By University of the West of England

SAM was developed by psychologists to help you learn proven methods of stress management, such as physical and mental relaxation techniques, and simple, actionable steps to deal with anxiety.

Helpful Websites

    Finding Optimism
    By Optimism Apps (Australia)

    Finding Optimism is a free mood-tracking tool that is used by individuals and mental health care providers. Using the tool, you can track negative behaviours ("triggers") and discover what causes mood swings.

Books & Publications

    Anti-Depressant Skills Workbook
    By BC Mental Health & Addiction Services, Simon Fraser University

    Developed by psychologists, this book is intended to help individuals experiencing depressed mood, or for those looking to help a friend or family member manage their depression.

    Cognitive Behaviour Therapy Skills Workbook
    By Hertford Partnership National Health Services (NHS) Foundation Trust (UK)

    Want to understand what causes anxiety and depression? How about developing a personal toolkit to deal with periods of low mood? Then this workbook is for you!

    Mind Over Mood: Change How You Feel by Changing the Way You Think
    By Dennis Greenberger & Christine Padesky

    Developed by two master clinicians with extensive experience in cognitive therapy treatment and training, this popular workbook shows readers how to improve their lives using cognitive therapy. The book is designed to be used alone or in conjunction with professional treatment. Step-by-step worksheets teach specific skills that have helped hundreds of thousands people conquer depression, panic attacks, anxiety, anger, guilt, shame, low self-esteem, eating disorders, substance abuse and relationship problems. Readers learn to use mood questionnaires to identify, rate, and track changes in feelings; change the thoughts that contribute to problems; follow step-by-step strategies to improve moods; and take action to improve daily living and relationships. The book''s large-size format facilitates reading and writing ease. Association for Behavioral and Cognitive Therapies ABCT Self-Help Book of Merit.

Online Therapy

    The Depression Center
    By Evolution Health Systems Inc.

    The Depression Center (DC) eHealth program, first launched in January of 2001, has been continually enhanced through a methodology that involves input from our clinical advisors, experts in technology and program members. It adapts behavior-change exercises used in traditional treatment programs to suit the dynamic and personalized nature of the Internet, and combines them with online social networking tools.

    E-Couch
    By National Institute for Mental Health Research Information, Australian National University

    E-Couch is a free self-help interactive program that provides evidence-based information and teaches strategies to maintain emotional wellness during times of low mood, relationship breakups and grief and loss.

    Living Life to the Full
    By Dr. Chris Williams, University of Glasgow

    LLTTF is a web-based skills course developed by psychiatrist that helps you learn how to observe your own thinking patterns, control your anxiety and learn effective problem solving skills that can sleep better, eat right and stay well.

    MoodGym
    By National Institute for Mental Health Research at the Australian National University

    MoodGym is a free web-based tool where you can learn Cognitive Behaviour Therapy (CBT) skills to prevent or manage symptoms related to depression.

Apps & Games

Breathe2Relax
Breathe2Relax || iTunes || Android
By National Center for Telehealth & Technology (T2)

Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
Headspace
HeadSpace.com Meditation and Mindfulness Online || iTunes || Android
By Headspace Inc.

This app is designed to help you reduce stress by way of guided mindfulness meditation.
HealthyMinds
HealthyMinds || iTunes || Android
By AnxietyBC

HealthyMinds helps you learn problem-solving skills to help deal with the stresses of daily life. You can use its Mood Tracking and Journal functions to measure progress and stay mindful of emotions. You can also access videos on stress reduction and breathing exercises to calm yourself.
MindShift
MindShift || iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.
OperationReachOut
Operation Reach Out || iTunes ||| Android
By The Guidance Group, Inc

This app is designed to empower people to reach out for help when they are having suicidal thoughts. It can also be used by those who are looking to help friends or family members, who may be struggling with thoughts of self-harm.
SelfHelp
Self-Help Anxiety Management || iTunes ||| Android
By University of the West of England

SAM was developed by psychologists to help you learn proven methods of stress management, such as physical and mental relaxation techniques, and simple, actionable steps to deal with anxiety.

Helpful Websites

    MoodGym
    By National Institute for Mental Health Research at the Australian National University

    MoodGym is a free web-based tool where you can learn Cognitive Behaviour Therapy (CBT) skills to prevent or manage symptoms related to depression.

Books & Publications

    Break Free from OCD: Overcoming Obsessive Compulsive Disorder with CBT
    By Challacombe, Dr. Fiona, Oldfield, Dr. Victoria Bream, Dr. Paul Salkovskis

    A practical guide by three leading cognitive behavioral therapy experts, enabling sufferers to make sense of their symptoms, and to follow a simple plan to help conquer obsessive-compulsive disorder (OCD) Whether one is compelled to clean more and more thoroughly, is plagued by "bad" thoughts, or feels the need to keep checking if they've turned off appliances, obsessive worries can become a drain on daily life--but this guide offers hope for sufferers. It offers detailed information on the many different manifestations of OCD, including rumination OCD; explains the differences between normal and obsessive worries; provides clear step-by-step information on treating one's individual problem; discusses real-life case studies and examples; and gives advice and support for friends and family of OCD sufferers. Whether a condition is mild or severe, this definitive resource will help the sufferer reclaim his or her life and keep OCD away for good.

    The Mindfulness Workbook for OCD: A Guide to Overcoming Obsessions and Compulsions Using Mindfulness and Cognitive Behavioral Therapy
    By Jon Hershfield & Tom Corboy

    If you have obsessive-compulsive disorder (OCD), you might have an irrational fear of being contaminated by germs, or obsessively double-check things. You may even feel like a prisoner, trapped with your intrusive thoughts.

    Despite the fact that OCD can have a devastating impact on a person's life, getting real help can be a challenge. If you have tried medications without success, it might be time to explore further treatment options. You should know that mindfulness-based approaches have been proven-effective in treating OCD and anxiety disorders. They involve developing an awareness and acceptance of the unwanted thoughts, feelings, and urges that are at the heart of OCD.

    Combining mindfulness practices with cognitive behavioral therapy (CBT), The Mindfulness Workbook for OCD offers practical and accessible tools for managing the unwanted thoughts and compulsive urges that are associated with OCD. With this workbook, you will develop present-moment awareness, learn to challenge your own distorted thinking, and stop treating thoughts as threats and feelings as facts.

    OCD: A guide for college Students
    By OCD Chicago

    This guide was created by people who have OCD and got better through treatment, who love someone with OCD and who treat OCD professionally. We’ve been there. We know it can be scary. But we also know there’s hope.

    Obsessive Compulsive Disorder: Identification and Self-Help Strategies
    By Dr. Kim Maertz, Mental Health Centre, University of Alberta

    Obsessive Compulsive Disorder (OCD) is an anxiety related problem which affects approximately 2.5% of students on campus. OCD can take a variety of forms and can significantly affect a person’s day to day enjoyment of life.

    Obsessive-Compulsive Disorder: Patient Treatment Workbook
    From: Andrews G, Crino R, Hunt C, Lampe L, Page A. (1994) The Treatment of Anxiety Disorders. New York: Cambridge University Press.

    This manual is both a guide to treatment and a workbook for persons who suffer from obsessive-compulsive disorder. During treatment, it is a workbook in which individuals can record their own experience of their disorder, together with the additional advice for their particular case given by their clinician. After treatment has concluded, this manual will serve as a self-help resource enabling those who have recovered, but who encounter further stressors or difficulties, to read the appropriate section and, by putting the content into action, stay well.

Apps & Games

HealthyMinds
HealthyMinds || iTunes || Android
By AnxietyBC

HealthyMinds helps you learn problem-solving skills to help deal with the stresses of daily life. You can use its Mood Tracking and Journal functions to measure progress and stay mindful of emotions. You can also access videos on stress reduction and breathing exercises to calm yourself.
MindShift
MindShift || iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.
SelfHelp
Self-Help Anxiety Management || iTunes || Android
By University of the West of England

SAM was developed by psychologists to help you learn proven methods of stress management, such as physical and mental relaxation techniques, and simple, actionable steps to deal with anxiety.

Helpful Websites

    GET Self-Help: OCD
    By GET Self-Help (UK)

    This site helps you manage symptoms of OCD, including breaking the cycle of intrusive thoughts, dealing with anxiety, mindful breathing and more.

Books & Publications

    Anxiety & Phobia Workbook
    By Edmund J. Bourne

    Now in its sixth edition and recommended by therapists worldwide, The Anxiety and Phobia Workbook has been the unparalleled, essential resource for people struggling with anxiety and phobias for almost thirty years.

    Panic Attacks Workbook: A Guided Program for Beating the Panic Trick
    By David Carbonell

    With methods and exercises based on the author's extensive clinical experience, Panic Attacks Workbook helps people understand the true nature of their panic attacks. It demonstrates the vicious cycle of habitual responses that lead to debilitating attacks, teaches how to halt this self-destructive process, and guides people along a proven path that promotes recovery.

    David Carbonell outlines such cognitive behavioral methods as diaphragmatic breathing, progressive exposure, desensitization, relaxation, keeping a panic diary, and much more. He shows how to cultivate a personal attitude that facilitates solutions rather than placing blame.

    He clearly explains how the very nature of panic leads people into a chronic cycle of anticipation, panic, and helplessness, and details how to overcome this pattern with innovative responses and an attitude of acceptance. Charts, worksheets, and program outlines help point the way through the workbook and on to recovery.

Online Therapy

    The Panic Center
    By Evolution Health Systems Inc.

    The Panic Center offers personalized, interactive tools that have helped thousands of people challenge and overcome their anxiety and panic.

Apps & Games

MindShift
MindShift ||  iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.
SelfHelp
Self-Help Anxiety Management || iTunes ||| Android
By University of the West of England

SAM was developed by psychologists to help you learn proven methods of stress management, such as physical and mental relaxation techniques, and simple, actionable steps to deal with anxiety.

Helpful Websites

    Coping with Panic Attacks
    By Centre for Clinical Interventions, Western Australia Department of Health

    This is a free 12-module program that is designed to help you manage panic episodes better by understanding what causes them, how to challenge unhealthy thinking patterns, anxiety reduction techniques and more.

Books & Publications

    The PTSD Workbook: Simple, Effective Techniques For Overcoming Traumatic Stress Symptoms
    By Mary Beth Williams, Soili Poijula

    In The PTSD Workbook, Second Edition, psychologists and trauma experts Mary Beth Williams and Soili Poijula offer the most effective tools available for treating post-traumatic stress disorder (PTSD). In this fully revised and updated edition, readers will learn how to determine the type of trauma they have experienced, identify their symptoms, and learn the most effective strategies they can use to overcome these symptoms. This new edition features chapters focusing on veterans with PTSD, the link between cortisol and adrenaline and its role in PTSD and overall mental health, and the mind-body component of PTSD.

    Overcoming Trauma and PTSD: A Workbook Integrating Skills from ACT, DBT, and CBT
    By Sheela Raja

    If you've experienced a traumatic event, you may feel a wide range of emotions, such as anxiety, anger, fear, and depression. The truth is that there is no right or wrong way to react to trauma; but there are ways that you can heal from your experience, and uncover your own capacity for resilience, growth, and recovery.

    Overcoming Trauma and PTSD offers proven-effective treatments based in acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), and cognitive behavioral therapy (CBT) to help you overcome both the physical and emotional symptoms of trauma and post-traumatic stress disorder (PTSD). This book will help you find relief from painful flashbacks, insomnia, or other symptoms you might be experiencing. Also included are worksheets, checklists, and exercises to help you start feeling better and begin your journey on the road to recovery.

    This book will help you manage your anxiety and stop avoiding certain situations, cope with painful memories and nightmares, and determine if you need to see a therapist. Perhaps most importantly, it will help you to develop a support system so that you can you heal and move forward.

Apps & Games

PTSDCoach
PTSD Coach || iTunes || Android
By National Center for PTSD

This app is designed to help individuals manage symptoms of PTSD by teaching relaxation techniques, positive self-talk and anger management skills. You can customize tools based on their preferences and can integrate their own contacts, photos, and music.

Helpful Websites

    GET Self-Help: PTSD
    By GET Self-Help (UK)

    This site helps you learn skills to manage PTSD symptoms, such as coping with flashbacks, using a thought record sheet, mindful breathing and managing automatic thought patterns.

Books & Publications

    Get a Good Night's Sleep: 7 Practical Steps
    By Yinka Thomas

    It's where our brains travel to every night, it's out of our voluntary control, and we often complain that we don't get enough of it. Sleep is the mysterious shift in consciousness that our bodies require every day. It's vital for our health and well'being but its importance goes far beyond that, sleep is something that we can't live without. Not only do we function worse when we don't get enough quality sleep, but it can lead to long-term health problems. That's why if we're having sleep problems it's important we do all that we can to rectify these difficulties and restore quality sleep into our lifestyles.

    Improving Sleep
    By Newcastle Hospitals Trust

    This booklet is designed to give you a greater understanding of sleep problems and how you can overcome your sleep difficulties. Sleep is an integral part of everybody's life. When you sleep, your body and mind are active in their own ways. Your body recovers from any little bits of damage you might have done to yourself during the day.

    During the sleeping process, your mind filters out memories and thoughts from the day which you don't really need (who remembers every detail of cooking yesterdays dinner?).

    The booklet aims to provide you with some good tips to help overcome your sleep difficulties. We hope this booklet will provide you with the tools you need to give you a better night's sleep.


    Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School
    By Gregg D. Jacob

    Jacobs's program, developed and tested at Harvard Medical School and based on cognitive behavioral therapy, has been shown to improve sleep long-term in 80 percent of patients, making it the gold standard for treatment. He provides techniques for eliminating sleeping pills; establishing sleep-promoting behaviors and lifestyle practices; and improving relaxation, reducing stress, and changing negative thoughts about sleep.

    In this updated edition, Jacobs surveys the limitations and dangers of the new generation of sleeping pills, dispels misleading and confusing claims about sleep and health, and shares cutting-edge research on insomnia that proves his approach is more effective than sleeping pills.


Online Therapy

    Living Life to the Full
    By Dr. Chris Williams, University of Glasgow

    LLTTF is a web-based skills course developed by psychiatrist that helps you learn how to observe your own thinking patterns, control your anxiety and learn effective problem solving skills that can sleep better, eat right and stay well.

Apps & Games

Breathe2Relax
Breathe2Relax || iTunes || Android
By National Center for Telehealth & Technology (T2)

Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
DeepSleep
Deep Sleep with Andrew Johnson || iTunes || Android
By RelaxingApps.com

This app gently guides you through a progressive muscle relaxation (PMR) session.
HealthyMinds
HealthyMinds || iTunes || Android
By AnxietyBC

HealthyMinds helps you learn problem-solving skills to help deal with the stresses of daily life. You can use its Mood Tracking and Journal functions to measure progress and stay mindful of emotions. You can also access videos on stress reduction and breathing exercises to calm yourself.

Helpful Websites

    GET Self-Help: Sleep
    By GET Self-Help (UK)

    This site provides information about how sleep problems develop, and how you can learn to sleep better by making changes to your environment, your thinking patterns and your daily habits.

Books & Publications


    Overcoming Social Anxiety and Shyness: A Self-Help Guide Using Cognitive Behavioral Techniques
    By Gillian Butler

    Step-by-step guides to self-improvement that introduce the methods of the highly regarded cognitive behavioral therapy technique to help readers conquer a broad range of disabling conditions-from worry to body image problems to obsessive compulsive disorder and more. The accessible, straightforward, and practical books in the Overcoming series treat disorders by changing unhelpful patterns of behavior and thought. Cognitive behavioral therapy (CBT) was developed by psychiatrist Aaron T. Beck and is now internationally favored as a practical means of overcoming longstanding and disabling conditions, both psychological and physical. CBT insists that our thoughts cause our feelings and behaviors. Even when our situation does not change, if we change the self-defeating ways we think, we can make ourselves feel better. This positive, pragmatic approach is popular with therapists and patients alike.Books in the Overcoming Series: highlight the history and background of the disorder, who is likely to be affected, and what the main symptoms are provide a structure ideal for personal use or in a program using guided self-help techniques include diagnostic questionnaires, case studies, and workbook-style interactive exercises explore step-by-step techniques such as diary- and record-keeping, problem-solving, and managing symptoms include overviews of all treatment options offer authoritative, commonsense solutions to pervasive, difficult emotional problems are highly recommended by experts around the world and offer readers an affordable and easy-to-follow treatment plan.


    Social Anxiety Group: Participant Workbook
    By Hamilton Family Health Team

    Based on the book: "The Shyness & Social Anxiety Workbook: Proven, step-by-step techniques for overcoming your fear" by Martin M. Antony, PH.D & Richard P. Swinson, MD.

Online Therapy

    E-Couch
    By National Institute for Mental Health Research Information, Australian National University

    E-Couch is a free self-help interactive program that provides evidence-based information and teaches strategies to maintain emotional wellness during times of low mood, relationship breakups and grief and loss.

    Living Life to the Full
    By Dr. Chris Williams, University of Glasgow

    LLTTF is a web-based skills course developed by psychiatrist that helps you learn how to observe your own thinking patterns, control your anxiety and learn effective problem solving skills that can sleep better, eat right and stay well.

Apps & Games

Breathe2Relax
Breathe2Relax || iTunes || Android
By National Center for Telehealth & Technology (T2)

Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
HealthyMinds
HealthyMinds || iTunes || Android
By AnxietyBC

HealthyMinds helps you learn problem-solving skills to help deal with the stresses of daily life. You can use its Mood Tracking and Journal functions to measure progress and stay mindful of emotions. You can also access videos on stress reduction and breathing exercises to calm yourself.
MindShift
MindShift || iTunes || Android
By AnxietyBC

MindShift is an app designed to help you reduce stress through guided meditation, cope with anxiety and develop healthy ways of thinking.
SelfHelp
Self-Help Anxiety Management || iTunes || Android
By University of the West of England

SAM was developed by psychologists to help you learn proven methods of stress management, such as physical and mental relaxation techniques, and simple, actionable steps to deal with anxiety.

Helpful Websites

    Coping with Social Anxiety
    By Centre for Clinical Interventions, Western Australia Department of Health

    This is a free 12-module program that is designed to help you manage panic episodes better by understanding what causes them, how to challenge unhealthy thinking patterns, anxiety reduction techniques and more.