Guided Relaxation
Your treatment may be enhanced by one or more of these relaxation sessions. Each relaxation session lasts approximately 20 to 25 minutes and can be purchased separately or in a bundle of four. Click below to listen to a sample clip from Lynda’s popular Relaxing Light meditation, then use the “buy now” buttons below to purchase this or another meditation for relaxation.
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Relaxing Light (featured in sample clip) – $5.99
Breathing Relaxation – $5.99
Progressive Relaxation Breathing – $5.99
Clock Image Relaxation – $5.99
Purchase entire set and SAVE: 4 Meditations for Relaxation – $19.95
Books and Websites
Abuse | Anger | Anxiety | Assertiveness | Attachment Issues | Chronic Pain | Communication Skills | Compassion | Death & Loss |Depression| Health Issues | Men’s Issues | Mental Health Issues | Mindfulness | Parenting | Pet Loss | Phobias | Positive Psychology | Posttraumatic Stress | Reproductive Loss | Self-Harm |Shame | Social Anxiety | Stress Management | Suicide
Here are some self-help books and websites that you might find useful: click on one of the topics listed above to go directly to that section.
ABUSE
Women Recovering From Childhood Sexual Abuse
The Courage to Heal by Ellen Bass & Laura Davis
Trauma and Recovery by Judith Herman
Men Recovering From Childhood Sexual Abuse
Victims No Longer by Michael Lew
Wounded Boys, Heroic Men by Daniel Sonkin
Internet Resources
Overcoming sexual victimization of boys and men.
www.malesurvivor.org
For Partners Of Adult Survivors Of Childhood Sexual Abuse
Allies in Healing by Laura Davis
Growing Beyond Survival by Elizabeth G Vermilyea
For Battered Women
The Battered Woman by Lenore Walker
Date Or Acquaintance Rape
I Never Called It Rape by Robin Warshaw
Women Who Have Endured Verbal Abuse
The Verbally Abusive Relationship by Patricia Evans
ANGER
Written For Women But Just As Helpful For Men In Understanding What Causes Anger
The Dance of Anger by Harriet Lerner
Anger Management Techniques
The Anger Workbook by Lorraine Bilodeau
Letting Go of Anger by Ron Potter-Efron and Pat Potter-Efron
ANXIETY
Anxiety Management Guides
The Anxiety and Phobia Workbook by Edmund J. Bourne
Mastery of Your Anxiety and Panic II by David Barlow and Michael J. Craske
Managing Panic Attacks
Don’t Panic by Reid Wilson
The Fear Book: Facing Fear Once and For All by Cheri Huber
Internet Resources
Anxiety BC: The purpose of this website is to inform you of the features of the various ways excess anxiety can express itself and also to provide you with effective strategies to begin to address your anxiety.
www.anxietybc.com
Anxiety Disorders Association of America This site offers complete information on anxiety, as well as a special section on teen anxiety.
www.adaa.org
Bounce Back: Reclaim Your Health is a new program designed to help people experiencing symptoms of depression and anxiety that may arise from stress or other life circumstances. The project is led by CMHA BC Division and funded by the BC Ministry of Health Services. You will need a referral from your family doctor.
www.cmha.bc.ca/bounceback
Guide to Anxiety Disorders
www.datehookup.com/content-a-guide-to-anxiety-disorders.htm
TAPIR: The Anxiety Panic Internet Resource
www.algy.com/anxiety
ASSERTIVENESS
Assertiveness Skill Training In General
Your Perfect Right by Robert Alberti and Michael Emmons
When I Say No I Feel Guilty by Manuel Smith
Assertiveness Skill Training For Women
The Assertive Woman by Stanlee Phelps and Nancy Austin
ATTACHMENT ISSUES
Becoming Attached by Robert Karen
CHRONIC PAIN
Inside Chronic Pain by Lous Heshusius
The Mindfulness Solution to Chronic Pain by Jackie Gardner-Nix
A 5 minute Australian NIH client education film about chronic pain.
http://www.youtube.com/watch?v=4b8oB757DKc&sns=fb
COMMUNICATION SKILLS
Boundaries: When to say yes and when to say no by Henry Cloud and John Townsend
Getting The Love You Want by Harville Hendrix
How Can I Get Through To You by Terrance Real
Life Skills for Adult Children by Janet Wotitz
You Just Don’t Understand Me by Deborah Tannen
Relationship Issues
Codependent No More by Melody Beattie
Don’t Let Your Kids Kill You: A Guide for Parents of Drug and Alcohol Addicted Children by Charles Rubin
Getting Past The Affair by Douglas Snyder, Donald Baucom, & Kristina Coop Gordon
Internet Resources
New Conversations – cooperative communication skills extended learning community.
www.newconversations.net
COMPASSION
Internet Resources
Charter for Compassion
www.charterforcompassion.org
TED Prize winner Karen Armstrong’s wish is realized as the Charter for Compassion officially launches. This is a document created by thousands of people around the world. It is capable of enabling a new dialog between the major religions and between religious and nonreligious people.
Self Compassion
http://self-compassion.org/
This website provides information about self-compassion and is intended for researchers, students, and the general public. It also has a questionnaire where you can assess how much self-compassion you have.
DEATH, LOSS AND GRIEVING
Coping With Loss Of Any Kind
How to Survive the Loss of a Love by Melba Colgrove and Associates
Internet Resources
Widownet: established in 1995, it is the first online information and self-help resource for, and by, widows and widowers.
www.widownet.org
Spiritual Approach To Loss
When Bad Things Happen to Good People by Harold Kushner
Death Of A Loved One
How to Go on Living When Someone You Love Dies by Theresa Rando
Helping A Child Learn To Cope With Grief
Learning to say Good-By by Eda LeShan
DEPRESSION
Autobiographies By People Who Have Suffered From Severe Depression
Darkness Visible by William Styron
Undercurrents by Martha Manning
Cognitive-Behavioural Strategies For Managing Depression
Mind Over Mood by Dennis Greenberger and Christine A. Padesky
The Feeling Good Handbook by David Burns
Decreasing Depression By Brief And Practical Suggestions
When Living Hurts by Michael D. Yapko
Internet Resources
Antidepressant Skills Workbook
http://carmha.ca/publications/index.cfm?fuseaction=publications.showOnePublication&contentID=1
Bounce Back: Reclaim Your Health is a new program designed to help people experiencing symptoms of depression and anxiety that may arise from stress or other life circumstances. The project is led by CMHA BC Division and funded by the BC Ministry of Health Services. You will need a referral from your family doctor.
www.cmha.bc.ca/bounceback
Centre for Mental Health Research Blue Pages at the Australian National University
www.bluepages.anu.edu.au
Dealing with Depression Antidepressant skills for teens
http://carmha.ca/publications/index.cfm?fuseaction=publications.showOnePublication&contentID=2
Managing Depression An informative blog article by Michael D. Yapko, Ph.D.
http://blogs.psychcentral.com/managing-depression/
Mood Disorder Association is a non-profit society dedicated to providing education and support for those with mood disorders and other mental illness.
www.mdabc.net
Mood Gym Training Program Delivering cognitive behaviour therapy for preventing depression.
www.moodgym.anu.edu.au
Psychology Information Online
www.psychologyinfo.com/depression
U.S. National Mental Health Association online depression screening.
www.depression-screening.org
Wing of Madness: Clinical depression information and support.
www.wingofmadness.com
Using Mindfulness to Ease Depression
The Mindful Path to Self-Compassion by Christopher Germer
The Mindful Way Through Depression by Mark Williams, John Teasdale, Zindel Segal, & Jon Kabat-Zinn
HEALTH ISSUES
Managing Pain Before It Manages You by Margaret A. Caudill
Mainstay: A Companion Book For The Well Spouse of The Chronically Ill by Maggie Strong
The Mindfulness Solution to Pain by Dr. Jackie Gardner-Nix
The Wisdom Of Menopause by Christine Northrup, MD
MEN’S ISSUES
Examining The Destructive Myths Of Boyhood
Real Boys by William Pollack
Stages And Transitions In A Man’s Life Cycle
Season’s of a Man’s Life by Danial J. Levinson
MENTAL HEALTH ISSUES
Internet Resources
Antidepressant Withdrawal – if you are considering stopping your antidepressants, you may want to check out this blog on the best way to it:
http://psychcentral.com/blog/archives/2009/05/03/6-ways-to-prepare-for-withdrawal-from-an-antidepressant/
Bully Online Managed by Tim Field. A comprehensive website devoted to all forms of bullying, how to recognize bullying, resources, case histories, and advice.
www.bullyonline.org
Canadian Mental Health Association (BC) exists to promote the mental health of British Columbians and support the resilience and recovery of people experiencing mental illness.
www.cmha.bc.ca
Centre for Clinical Issues
www.cci.health.wa.gov.au/resources/consumers.cfm
Education Programs For The Public Changeways sponsors a series of presentations for the public on psychological topics of broad interest. Psychology Salon aims to provide informative and entertaining programs that offer practical strategies for common life situations.
http://www.changeways.com/presentations/psychsalonupcoming/psychologysalon/psychologysalon.html
Mental Help Net: mental health, wellness, education and advocacy.
www.mentalhelp.net
Mood Disorders Association of British Columbia has a vision of seeing people with a mood disorder living a healthy and active life.
www.mdabc.net
National Institute of Mental Health (NIMH) This site provides information from the US Federal agency that conducts and supports research on mental illnesses
www.nimh.nih.gov
Obsessive Compulsive Foundation (OCF) The OCF is an international not-for-profit organization composed of people with obsessive compulsive disorder (OCD) and related disorders, their families, friends, professionals and other concerned individuals
www.ocfoundation.org
Psychcentral Managed by John M. Grohol, Psy.D. The site claims to be the Internet’s largest and oldest mental health social network created and run by mental health professionals to guarantee reliable, trusted information and support communities to consumers, for over 12 years.
www.psychcentral.com
MINDFULNESS
A Review of Mindfulness (8 Page PDF) by Jeffrey M. Greeson, Ph.D., M.S.
Full Catastrophe Living by John Kabot Zen
Peace Is Every Step by Thich Nhat Hanh
Start your Day Right by Elisha Goldstein, Ph.D.
http://blogs.psychcentral.com/mindfulness/2011/06/start-your-day-right-start-your-life-now/
10 Quotes for a Mindful Day by Elisha Goldstein, Ph.D. July 16, 2009
Sometimes quotes can be just the bite size piece of wisdom we need to pop us into a mindful state of mind. Here are 10 quotes from leading people in the field of mindfulness that might just do that.
“Be kind whenever possible. It is always possible.” – Dalai Lama
“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” – Dalai Lama
“There is no way to happiness, happiness is the way.” – Thich Nhat Hanh
“If it isn’t good, let it die. If it doesn’t die, make it good.” – Ajahn Chah
“If we learn to open our hearts, anyone, including the people who drive us crazy, can be our teacher.” – Pema Chodron
“As soon as we wish to be happier, we are no longer happy.” – Walter Landor
“Hatred never ceases by hatred; it only ceases by love.This is a timeless truth” – Joseph Goldstein
“There is no enlightenment outside of daily life.” – Thich Nhat Hanh
“Realize that this very body, with its aches and it pleasures… is exactly what we need to be fully human, fully awake, fully alive.” – Pema Chodron
“When we scratch the wound and give into our addictions we do not allow the wound to heal.” – Pema Chodron
PARENTING
Kids’, Parents and Power Struggles by Mary Sheedy Kurcink
PET LOSS & BEREAVEMENT
Internet Resources
Cat and Dog Help: Pet Bereavement Resources
http://catanddoghelp.com/animals/bereavement.php
PHOBIAS
Internet Resources
The Psychology of Phobias
Whether young or old, male or female, short or tall- everyone, at some point, experiences fear.www.clinicalpsychology.net/resources/the-psychology-of-phobias
POSITIVE PSYCHOLOGY
Internet Resources
Develop insights into yourself and the world around you through these scientifically tested questionnaires, surveys, and scales.
www.authentichappiness.sas.upenn.edu
POSTTRAUMATIC STRESS DISORDER
Internet Resources
David Baldwin’s Trauma Pages
www.trauma-pages.com
John Briere’s Psychological Trauma Clinic
www.johnbriere.com
The Trauma Center (Justice Resource Institute Massachusetts)
www.traumacenter.org
REPRODUCTIVE LOSS
Internet Resources
Fertility Plus by Nancy Newman
www.fertilityplus.org/faq/miscarriage/resources.html
MISS Foundation, support groups for family members and resources for caregivers.
www.missfoundation.org
“Empty Cradle, Broken Heart” by Davis
www.emptycradle.org
Reflections for Mothers and Fathers After Miscarriage, Stillbirth, or Infant Death
An Empty Cradle, a Full Heart by Christine O’Keeffe Lafser
Finding Hope and Healing after Miscarriage, Stillbirth or Infant Death
Hope is like the Sun by Lisa Church
SELF-HARM
Dialectical Behaviour Therapy Centre of Vancouver, Inc.
This is a bi-monthly blog that address a variety of topics related to recurrent self-harm and suicidality and other problems characteristic of Borderline Personality Disorder.
http://dbtvancouver.com/blog
ISSUES OF SHAME
Shame And Guilt
Masters of Disguise by Jane Middleton-Moz
SOCIAL ANXIETY
The Art of Civilized Conversation by Margaret Shepherd
The Introvert Advantage by Marti Olsen Laney
Painfully Shy: How to Overcome Social Anxiety and Reclaim Your Life by Marbara G. Markway, Ph.D.
The Shyness and Social Anxiety Workbook by MM Anthony
STRESS MANAGEMENT
Ways To Reduce Stress
The Relaxation and Stress Reduction Workbook by Martha Davis and Associates
Meditation And Mindfulness
Wherever You Go, There You Are by Jon Kabat-Zinn
On The Mind-Body Connection
The Wellness Book by Herbert Benson
When the Body Says No by Gabor Maté
SUICIDE
Coping with Suicidal Thoughts is intended for individuals who are currently experiencing suicidal ideation and/or have had a plan or made an attempt to hurt themselves. The document is designed to offer resources, information, support, and practical steps to help cope with suicidality.
http://carmha.ca/publications/index.cfm?fuseaction=publications.showOnePublication&contentID=21
Hope and Healing: A Practical Guide for Survivors of Suicide, is a guide that focuses on the practical matters that survivors need to deal with after a suicide. This resource was developed by the Suicide Response Initiative of the Calgary Health Region, with support from the Alberta Mental Health Board, and adapted by CARMHA with permission for use in BC.
http://carmha.ca/publications/index.cfm?fuseaction=publications.showOnePublication&contentID=22