988 (call or text) - 24/7 suicide and mental health crisis hotline and website. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.

One minute to C.A.L.M. Exercise

Comfort: What is one small thing that you can imagine doing right now that will feel comforting to you? Think about that for 15 seconds (ideas to imagine yourself doing: Taking warm bath, looking at the ocean, taking a nap, going for a run, eating a snack, sitting in a comfortably darkened room, petting a dog.)

Awareness: Put one hand on your heart and one on your belly and feel your breath for 15 seconds and then ask yourself what you are feeling, where you feel it and what the part of you that is scared/anxious/angry/upset etc needs. You can also put one hand on your forehead and one on the back of your head if that feels better.

Love: Keep your hands on your heart and belly and think one loving (validating, calming, curious) thought for 15 seconds and say that loving thought to scared/anxious/angry/upset etc part of yourself. You are not trying to make the part go away but you are giving that part love and attention - giving that part of you a voice & lovingly asking that part to take a break if it’s taking over too much.

Mindful: Look around and notice things that you appreciate for 15 seconds (like your favorite color or textures.) Ask that part of you that is upset to look around with you. Repeat until you feel calmer or more confident.

H.A.L.T. Hungry, Angry, Lonely or Tired? Stop and meet those needs first.

Regulate your nervous system: Consider adding ways to calm and regulate your nervous system daily. Stretching, slowing down, turning off screens, reading a book for entertainment, acupuncture, yoga with connection to breath work focus, massage, floating therapy, biofeedback, neurofeedback, saunas, or exercise routines are just a few examples to help regulate a stressed nervous system.

Wellness Resources

• Good News! to uplift our spirits.

• Self Care Apps (listed, not linked): Finch, Goblin Tools, Animi

• The Science of Being Well (Free Course by Yale University)

• Accelerated Resolution Therapy

• Internal Family Systems

• Heart-Centered Hypnotherapy

• Depression Resources

• Anxiety and OCD Free Resources for self-help

• Suicide Prevention Lifeline

• Crisis Support Resource List

• International OCD Foundation

• Resources for ADHD

• PTSD Information and Resources

• Firestrong-For Firefighters

• Anxiety Information and Resources

• Resources for Borderline Personality Disorder

• SAMHSA Substance Abuse and Mental Health Services Administration

• CDC Center for Disease Control Violence Prevention and ACE Study

• Integrative Medicine Information Dr. Andrew Weil Center for Integrative Medicine

  Additional Local Therapists:

• Disordered Eating & Trauma Phoenix/Glendale Arizona Specialist Therapist

• Therapist for Teens and Adults: Katie Hammans, LCSW

• Lisa Corbett, LPC with Deeper Dive Therapy (Adults, Telehealth Only)

  Wellness Surveys & Screenings

• Wholehearted Inventory Brené Brown

• Dr. Kristin Neff and Self-Compassion Information and Survey

• Anxiety Screening

• PTSD Screening

• Depression Screening

• Edinburgh Postnatal Depression Scale Postpartum depression screening

• How Sensitive Are You? (and being sensitive is okay)

• Personality Quiz for Fun

• Psychology Junkie site

• Adverse Childhood Experiences 10 question survey and article with links

  Neurodivergence (ND) Resources

  ND = Differences in mental or bio-neurological function from what is considered typical

• Accommodations at work: Job Accommodation Network

• Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) resource directory

• Wenn Lawson (Autistic Consultant and Researcher)

• Podcast Neurodiversity Podcast Emily Kircher-Morris

• Sincerely, Your Autistic Child: What People on the Spectrum Wish Their Parents Knew about Growing Up, Acceptance, and Identity by Autistic Women & Nonbinary Network

• Embrace Austism, a comprehensive website

• Neurodivergent Therapist Directory and Resources NDTherapists.com

• Neurodivergent Friendly DBT Workbook: Anger, Anxiety, Depression, Panic and Stress Relief (Workbook)

• Self Care for Autistic People: 100+ Ways to Recharge, De-stress, and Unmask by Dr. Megan Anna Neff

• Unmasking Autism: Discovering the New Faces of Neurodiversity by Devon Price, PhD

• Therapist explains why ADHD is unmanageable Youtube Mickey Atkins

• Autism 101

• “Mom on the Spectrum” YouTube

• “Autism From the Inside” YouTube

• Hannah Gadsby “Who do you want to be” Graduation speech at The University of Tasmania

• On-line support groups, forums can also be helpful for self or later diagnosed Level One ASD

  YouTube Channels & Podcasts

  • Forrest Hanson: Psychology, Mental Health and Personal Growth

  • Education about Mental Health by Dr. Tracey Marks, Psychiatrist

  • “Laura Richard’s Crime Analyst” for valuable information about staying safe from abusers, psychopaths and coercive controllers.

  • “Dr. Les Carter” (practical mental health advice)

  • “Surviving Narcissism” (another channel by Dr. Les Carter)

  • “Bilateral EMDR music for anxiety” (Music/Sound Therapy)

  • “Doctor Ramani” - Healing from Narcissistic abuse

  • “JudithOrloffMD” - Psychiatrist MD who specializes in helping Empaths and HSPs (Highly Sensitive People)

  • “Mom on the Spectrum”

  • “Autism From the Inside”

  • The Simple Cure for Loneliness

  • Channels (not linked, just listed) that teach about love, compassion and emotional healing:

    Eckhart Tolle, Matt Kahn, Abraham-Hicks, Sadhguru, Women of Impact, Iyanla Vanzant, Don Miguel Ruiz, Thich Nhat Hanh Plum Village, & Marianne Williamson

Meditation and Mindfulness Apps

•  Headspace

• Calm

• Simple Habit

• Muse Meditation and Biofeedback Program

Mindfulness Exercises

• https://www.shambhala.com/mindfulnessprescription

• Mindfuless Tips: Check the Facts (and other DBT skills) link

Books & Links

Self-Improvement and Enrichment

• Mind Over Medicine: Scientific Proof That You Can Heal Yourself by Lissa Rankin, M.D.

• Dr. Tracey Marks Why Am I So Anxious? Powerful Tools for Recognizing Anxiety and Restoring Your Peace

• Adult Children of Emotionally Immature Parents: How to Heal From Distant, Rejecting, or Self-Involved Parents by Lindsay C. Gibson, PsyD

• The Wellness Institute, Resources for Mental Health

• The Happiness Trap by Russ Harris - works well with ACT

• Acceptance and Commitment Therapy, ACT

• Unf*** Your Brain: Using Science to Get Over Anxiety, Depression, Anger, Freak-Outs…by Dr. Faith G Harper

• Matt Kahn: Whatever Arises, Love That

• When the Past is Present: Healing the Emotional Wounds That Sabotage Our Relationships by David Richo

• Feminism, Equity and Anti-Racism: bell hooks - several books including: All About Love (Gloria Jean Watkins)

• Eckhart Tolle: A New Earth: Awakening to Your Life’s Purpose & The Power of Now

• Therapy Jeff: Therapist on social media who makes fun videos about therapy and relationships

• The Four Agreements by M. Ruiz

• You Can Heal Your Life by Louise Hay (take some of her advice with a grain of salt)

• Life Isn’t Binary: On Being Both, Beyond and In-Between by Barker and Iantaffi

• LGBTQ books that tackle mental health, abuse and grief - listed on The Advocate Website

• The Ultimate LGBTQIA+Pride Book List

• The Empath’s Survival Guide: Life Strategies for Sensitive People by Judith Orloff, MD

• The Highly Sensitive: How to Stop Emotional Overload, Relieve Anxiety, and Eliminate Negative Energy by Judith Orloff, MD

• Codependent No More: How to Stop Controlling Others and Start Caring for Yourself by Melody Beattie

• Loving What Is: Four Questions That Can Change Your Life by Byron Katie

• A Radical Awakening: Turn Pain Into Power, Embrace Your Truth, Live Free by Shefali Tsabary

• The Book of Joy: Lasting Happiness in a Changing World - Narrated by The Dalai Lama and Desmond Tutu with Douglas Abrams (on Audible)

• The Mindful Path to Self-Compassion by C. Germer

• Braving the Wilderness by Brene Brown (or anything by Brene Brown

• The Anger Trap: Free Yourself from the Frustrations that Sabotage Your Life by Dr. Les Carter

• The Instruction: Living the Life Your Soul Intended by Ainslie MacLeod

• Male Depression, Anger, Relationships I Don’t Want to Talk About It - books by Terrence Real

• Any books by Maya Angelou

• Big Magic by E. Gilbert

• Risking: How to Face the Crucial Choices That Will Help You Make the Most of Your Life by David Viscott, MD

• The Subtle Art of Not Giving a F*: A Counterintuitive Approach to Living a Good Life by Mark Manson

• BEHAVE: The Biology of Humans at Our Best and Worst by Robert M. Sapolsky

• The Myth of Normal by Gabor Maté MD

• The Seat of the Soul by Gary Zukav

• Ho'oponopono: The Hawaiian Forgiveness Ritual as the Key to to Your Life's Fulfillment by Ulrich E. Dupree

  Emotional Abuse Recovery

• It’s Not You: Identifying and Healing from Narcissistic People by Ramani Durvasula, PhD

• Toxic vs Psychologically Abusive Relationships: Don't let them GASLIGHT you (Gottman’s)

• Emotional Abuse Questionnaire

• Psychopath Free: Recovering from Emotionally Abusive Relationships with Narcissists, Sociopaths, and Other Toxic People by Jackson MacKenzie

• Laura Richards Crime Analyst Podcast and any of her interviews

• Women of Impact Podcast & YouTube channel

• Emotional Abuse Breakthrough Scripts: 107 Empowering Responses by Barrie Davenport

• Why Does He Do That? Inside the Minds of Angry and Controlling Men by Lundy Bancroft

• NARCISSISTIC ABUSE: Recover from Emotional Abuse, Mental Manipulation, and Toxic Relationships — a Guide to Surviving Psychological Abuse and Codependent Relationships by Beverly Reyes

• Should I Stay Or Should I Go: Surviving A Relationship with a Narcissist by Ramani Durvasula

• Blind to Betrayal: Whey We Fool Ourselves We Aren’t Being Fooled (Freyd and Birrell)

• Second Saturday: Divorce Information Workshops with low cost fee - several locations available

• Framed: Women in the Family Court Underworld by Dr. Christine Cocchiola, Amy Polacko, et al. book

• National Domestic Abuse Hotline

• Wanna Talk About It - resources for mental health, abuse, and crisis outreach.

  The Highly Sensitive Person

• The Highly Sensitive Person's Survival Guide: Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff and info about being Highly Sensitive

• Essential Skills for Living Well in an Overstimulating World by Tedd Zeff

• The Empath’s Survival Guide by Dr. Judith Orloff

  Anxiety 

• Why Am I So Anxious? Powerful Tools for Recognizing Anxiety and Restoring Your Peace by Dr. Tracey Marks

• Anxious Kids, Anxious Parents: 7 Ways to Stop the Worry Cycle and Raise Courageous & Independent Children by Reid Wilson and Lynn Lyons

• Stopping the Noise in Your Head by Reid Wilson and anxieties.com

• The 10 Best Ever Anxiety Management Techniques Workbook by Margaret Wehrenberg (she has a book & workbook on depression, too.)

• Why Zebras Don't Get Ulcers by Robert M. Sapolsky

• UnF*ck Your Brain: Using Science to Get Over Anxiety, Depression, Anger, Freak-Outs and Triggers by Faith Harper, PhD, LPC-S

  Trauma Recovery

• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel Van Der Kolk

• Walking the Tiger: Healing Trauma by Peter Levine

• Getting Past Your Past by Francine Shapiro

• Emotional Freedom Technique article

• Trauma and Recovery: The Aftermath of Violence - from Domestic Abuse to Political Terror, book by Judith Lewis Herman MD

  Grief and Loss

• It's OK That You're Not Okay: Meeting Grief and Loss in a Culture That Doesn't Understand by Megan Devine

• Bearing the Unbearable: Love, Loss and the Heartbreaking Path of Grief by Dr. Joanne Cacciatore and Jeffrey Rubin

• Grief Acknowledgement Video - 3 minutes

• Grief support groups:

  • Griefshare.org

  • Hospice of the Valley

  • New Song Center for grieving children

  • The Compassionate Friends (TCF)

    Parenting

• The Conscious Parent: Transforming Ourselves, Empowering Our Children by Dr. Shefali Tsabary

• Parenting After Divorce: Resolving Conflicts and Meeting Your Children's Needs by P. Stahl, Ph.D.

• The Blessings of a Skinned Knee: Using Jewish Teachings to Raise Self-Reliant Children by Wendy Mogel

• The Connected Child by Purvis, Cross and Sunshine

  Couples & Relationships

• The Art of Communicating by Thich Nhat Hahn

• The Gottman Institute for Couples

• Hold Me Tight by Sue Johnson

• Mating in Captivity: Reconciling the Erotic & the Domestic and/or The State of Affairs: Rethinking Infidelity by Esther Perel

• Big Dating Energy: How to Create Lasting Love by Tapping Into Your Authentic Self by Jeff Guenther and Kate Happ

• Come as You Are: The Surprising Science That Will Transform Your Sex Life by Emily Nagoski

• Sis Don’t Settle: How to Stay Smart in Matters of the Heart by Faith Jenkins

Podcasts and Shows

• Oprah's Super Soul Conversations Podcast

• Good News Network (App or Website) for daily GOOD news!

• HAPPY (Documentary available on Netflix)

• Esther Perel (Where Should We Begin?) Podcast

• Ted Talks about anything

• Women of Impact (Podcast and YouTube) with Lisa Bilyeu