Resources
SELF-HELP
While therapy is often instrumental—sometimes even essential—in helping people work through problems of life, it is certainly not the only mechanism for creating change. The following activities and practices may offer some relief and, when used in conjunction with psychotherapy, may enhance the benefits of the therapeutic process.
Keep a journal of feelings, thoughts, reflections, patterns, etc.
❋ Journal
❋ Talk with a Friend
Talk with a loved one about your feelings or problems. Sometimes talking can help you see things more clearly and gain valuable support.
❋ Mind-Body Practices
Learn progressive muscle relaxation, meditation, yoga, or other activities that help you feel physically calm.
❋ Pace Yourself
Take one task at a time, dividing projects and obligations into smaller, more manageable sizes.
Make conscious changes in your diet, your use of substances (including caffeine and nicotine),
your exercise routine, or your spiritual practices that reflect your personal goals.
❋ Lifestyle Changes
❋ Read for Insight
Read books on the issues you are dealing with in your life. (See recommended titles below.)
RECOMMENDED READING
Self-help books can be beautifully written and full of valuable insights—but they can also be poor fits for some readers. Skim before you buy to check whether a book’s style and content suit your needs.
❋ Couples / Marriage / Intimacy
Fighting for Your Marriage (2010) — Howard J. Markman, Scott Stanley, Susan Blumberg
Passionate Marriage: Keeping Love & Intimacy Alive in Committed Relationships (2009) — David Schnarch
Mating in Captivity: Unlocking Erotic Intelligence (2006) — Esther Perel
Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert (2015) — John Gottman & Nan Silver
Ten Lessons to Transform Your Marriage: America’s Love Lab Experts Share Their Strategies for Strengthening Your Relationship (2006) — John Gottman & Julie S. Gottman
After the Affair: Healing the Pain and Rebuilding Trust When a Partner Has Been Unfaithful (2012) — Janis Abrahms Spring
Rekindling Desire: A Step-by-Step Program to Help Low-Sex and No-Sex Marriages (2013) — Barry & Emily McCarthy
Sexual Healing: The Complete Guide to Overcoming Common Sexual Problems (2006) — Barbara Keesling
Come As You Are: The Surprising New Science That Will Transform Your Sex Life (2015) — Emily Nagoski
❋ Relationships
Connect: Building Exceptional Relationships with Family, Friends, & Colleagues (2021) — David Bradford and Carole Robin
Fault Lines: Fractured Families and How to Mend Them (2020) — Karl Pillemer
Nonviolent Communication: A Language of Life (2003) — Marshall Rosenberg
Why Won't You Apologize? Healing Big Betrayals and Everyday Hurts (2017) — Harriet Lerner
❋ General Mental Health
The Anxiety & Phobia Workbook (2015) — Edmund J. Bourne
Beyond Anxiety and Phobia: A Step-by-Step Guide to Lifetime Recovery (2001) — Edmund J. Bourne
Feeling Good: The New Mood Therapy (2008) — David D. Burns
The Cognitive Behavioral Workbook for Depression: A Step-by-Step Program (2012) — William J. Knaus
The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are (2010) — Brené Brown
APPS THAT CAN HELP
Mental health and wellness apps can be useful tools for developing healthy habits, managing stress, and building mindfulness skills. While apps are not a substitute for therapy, many people find them helpful as a supplement to the work they are doing in treatment.
Headspace – Guided meditation, mindfulness exercises, sleep support, and programs for managing stress, anxiety, and relationships.
Calm – Guided meditations, breathing exercises, sleep stories, relaxing music, and tools for stress reduction.
Insight Timer – A free meditation app offering thousands of guided meditations, breathing exercises, talks, and relaxing music from teachers around the world.
❋ Mindfulness & Meditation
Daylio – A simple daily mood and habit tracker that can help identify emotional patterns and recognize changes over time.
Moodnotes – Combines mood tracking with cognitive behavioral therapy (CBT) techniques to help recognize thinking patterns and build healthier habits.
❋ Mood Tracking
Pzizz – Uses music, narration, and soundscapes to help you fall asleep, stay asleep, or recharge with restorative naps.
Sleep Cycle – Tracks sleep patterns, provides insights into sleep quality, and includes features to encourage healthier sleep habits.
Sleep With Me (podcast) – A free podcast featuring calming, intentionally meandering stories designed to help listeners drift off to sleep.
❋ Sleep
Clue – A menstrual cycle tracking app that can help identify relationships between hormonal changes, mood, sleep, and overall well-being.
❋ Women’s Health
MindShift CBT – Evidence-based tools based on cognitive behavioral therapy to help manage anxiety, panic, worry, perfectionism, and social anxiety.
SAM (Self Help for Anxiety Management) – Practical exercises and self-management tools designed to help
people better understand and cope with anxiety.
❋ Anxiety Support