Self-help
There are so many wonderful resources and books available, but it can be overwhelming to find where to start. Here I include resources I have found or had recommended through colleagues to get you started.
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For a huge reading list, organized by topic see: https://www.cciph.ca/bookshelf
Mental health apps
Mental health apps
Carddecks - Free app developed by the Gottmans has card decks with questions and ideas to explore with your partner
LoveNudge - Based on the 5 love languages, it's a free app that reminds you and your partner to connect in ways that are meaningful to your individual styles.
Finch - a cute virtual pet app where you complete self-care activities, individualized goals, and positive habits you have selected.
Calm harm - it provides tools and supports based in DBT (Dialectical Behavioural therapy) to help reduce self-harm and develop alternative coping. It is appropriate for ages 13+.
What's up? A mental health app - Designed using CBT strategies to help people overcome unhelpful thinking patterns, and cope with anxiety and depression.
Balance app - first year is free, it contains guided meditation with different purposes like managing stress, and sleep.
PTSD coach - a free app developed by the U.S. Veterans affairs national center for PTSD. You can choose your symptom and it will recommend a tool, or you can choose your own tools to try. It also provides educational resources on PTSD.
Healthy minds program: A free app that uses lessons from neuroscience to help people learn mindfulness, focused attention, and gain personal insites, it also includes podcast style lessons. Learn more https://hminnovations.org/
Anxiety:
Anxiety:
Audio:
Calm with Kyle - Youtube https://www.youtube.com/@CalmwithKyle
Therapy in a nutshell - Youtube https://www.youtube.com/@TherapyinaNutshell
Your anxiety toolkit - podcast
Books:
Worry workbook - Melisa Robichaud
Anxious kids, Anxious Parent - Lynn Lyons
The Opposite of Worry - Lawrence Cohen
You and your anxious child - Annemarie Albano
ADHD:
ADHD:
Contains resources to learn what ADHD is, and how it can affect adults and children. https://chadd.org/
Books:
My brain needs glasses- about ADHD in kids for kids - Annick Vincent
My brain still needs glasses- about ADHD in teens/adults for them - Annick Vincent
Women with Attention Deficit Disorder - Sari Solden
Boundaries:
Boundaries:
Books:
Set boundaries, find peace: a guide to reclaiming yourself - Nedra Glover Tawwab
Boundaries - Cloud and Towsend (Christian perspective)
Recovering from Emotionally Immature Parents: Practical Tools to Establish Boundaries and Reclaim Your Emotional Autonomy - Lindsay C. Gibson
Stop Walking on Eggshells: Taking Your Life Back When Someone You Care About Has Borderline Personality Disorder - Paul T. T. Mason MS & Randi Kreger
Depression:
Depression:
Books and worksheets grounded in CBT: https://thedepressionproject.com/
The hilarious world of depression - Podcast
The Feeling Good Podcast
The Happiness Trap - Russ Harris, Uses ACT to clarify values and learn self-compassion. Recommended for: self-compassion, anxiety, depression, meaning and purpose.
Grief:
Grief:
Information on grief and Alberta resources: https://www.albertahealthservices.ca/info/Page15944.aspx?fbclid=IwAR2PnfmeTtJkl8FUz4J3A17rlfkF_529XXGLuV4OTmDIi2vl3T8lWXGw0lk
Podcast:
Refuge in Grief - Megan Devine
All there is - Anderson Cooper
Lets not be kidding - Gavin Crawford
Books:
It's okay not to be okay - Megan Devine
Grief recovery handbook - John James (please note this offers helpful tools but frames grief as something we recover from, I view grief as something we learn to live with, it does not go away)
Parenting:
Parenting:
Books:
For Parents:
Hold onto your kids - Gordon Neufeld & Gabor Mate
The whole brain child - Daniel Siegel & Tina Payne Bryson
What to Say to Kids When Nothing Seems to Work: A Practical Guide for Parents and Caregivers - Adele Lafrance & Ashley P. Miller
Body/emotions for kids:
My Body Belongs to Me - Jill Starishevsky (can be triggering)
Let’s Talk about Body Boundaries, Consent, and Respect - Jayneen Sanders (sets out appropriate rules)
Rotten island - William Steig (anger)
Hey awesome & Hey warrior - Karen Young (anxiety)
Alexander and the terrible no good very bad day - Judith Viorst (good for young children)
Parents with trans-teens:
The trans gender teen - Stephanie Brill
The gender creative child - Dianne Ehrensaft
Relationships:
Relationships:
Learn more about the Gottman method, listen to talks, read blog articles, and learn about workshops you can attend: https://www.gottman.com/
Books:
The art and science of lovemaking -John & Julie Gottman
7 principles to making marriage work - John Gottman
Hold me tight - Sue Johnson
Science of trust - John Gottman
Meet Me In Hard-to-Love Places: The Heart and Science of Relationship Success- Eric Bowers
Self-compassion:
Self-compassion:
Find exercises to try, recommended readings, and learn more about what self-compassion is about. Kristin Neff's website: https://self-compassion.org/
Books:
The gifts of imperfection- Brene Brown
Self-compassion: the proven power of being kind to yourself - Kristin Neff
The Struggle Switch - Russ Harris
Sexuality:
Sexuality:
Books:
Big Big Love: A Sex and Relationships Guide for People of Size - Hanne Blank
Fat Sex: The naked truth - Rebecca Jane Weinstein
Come as you are - Emily Nagoski
Becoming cliterate - Laurie Mintz
When sex hurts: Understanding and Healing Pelvic Pain - Andrew Goldstein et al.
Coping with erectile dysfunction - Barry McCarthy & Michael Metz
Coping with premature ejaculation - Michael Metz & Barry McCarthy
Contemporary male sexuality - Barry McCarthy & Emily McCarthy
Non monogamy and Kink:
Polysecure - Jessica Fern
Playing Fair: a guide to non-monogamy for men into women - Pepper Mint
The ethical slut - Dossie Easton & Janet Hardy
Jealousy workbook - Kathy Labriola
Perv: the sexual deviant in all of us - Jesse Bering
Trauma:
Trauma:
Window of tolerance: A helpful info-graph with related information on what happens when our nervous system is not in an adequate state. https://mi-psych.com.au/understanding-your-window-of-tolerance/
Books: Please be cautious reading books on trauma as most contain stories of peoples trauma's; I have NOT read all books here.
Man's search for meaning - Victor Frankl
The body keeps the score - Bessel Van Der Kolk
In the realm of hungry ghosts - Gabor Mate - The science of addiction
The courage to be me: A story of courage, self-compassion, and hope after sexual abuse - Nina Burrows
The boy who was raised as a dog - Bruce D Perry - contains extremely traumatic stories; focuses on resilience and healing of childhood trauma.
It didn't start with you - Mark Wolynn - discusses research and clinical experiences working with inherited family trauma.
The pain we carry: Healing from complex PTSD for people of color - Natalie Y Gutiérrez
Workbooks and tools:
Workbooks and tools:
Find CBT workbooks for yourself or others on issues including: anxiety, assertiveness, body dysmorphia, depression, disordered eating, procrastination, self-compassion, self-esteem, sleep, worry and rumination. https://www.cci.health.wa.gov.au/en/Resources/Overview
The ACT Workbook for Perfectionism: Build Your Best (Imperfect) Life Using Powerful Acceptance and Commitment Therapy and Self-Compassion Skills - Jennifer Kemp
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