Patient Resources

Relaxation & Stress Reduction

Book/Workbook
The Relaxation and Stress Reduction Workbook
This workbook is an excellent workbook for anyone who is trying to live a healthy and balanced life. It has chapters on stress, anxiety, relaxation, exercise, diet, and many other helpful topics. Each chapter presents reliable research findings and links them in simple language to things you can actually do to improve your health and well-being.

YouTube Videos
Progressive Muscle Relaxation by Inner Health Studios

This YouTube video is 10 minutes long and contains a guided progressive muscle relaxation exercise that should help people reduce stress and experience a calm, peaceful state in both mind and body. Do not listen while driving or doing anything potentially dangerous.

 

Guided Imagery Relaxation Script: Floating on a Cloud

If tensing and relaxing your muscles causes pain or is not effective, you can choose from other relaxation videos by Inner Health Studios that do not require tensing. This one helps you imagine floating on a cloud. Do not listen while driving or doing anything potentially dangerous.

 

Relax & Sleep Well by Glenn Harrold -- Relaxation & Meditation Sample

This is a 10-minute self-hypnosis tape to help you relax and go to sleep. It was recorded by Glenn Harrold, from the UK, who offers a longer, 27-minute version in an application for smart phones. Listen only when you are lying down and ready to sleep. Do not listen while driving or doing anything potentially dangerous.


Healthy Sleep

Book with CD
A Good Night's Sleep: A Drug-Free Solution by Jan Sadler
This Book with audio CD contains information on how to improve your sleep and a CD with guided relaxation for sleep.

YouTube Video

Relax & Sleep Well by Glenn Harrold -- Relaxation & Meditation Sample
This is a 10-minute self-hypnosis tape to help you relax and go to sleep. It was recorded by Glenn Harrold, from the UK, who offers a longer, 27-minute version in an application for smart phones. Listen only when you are lying down and ready to sleep. Do not listen while driving or doing anything potentially dangerous.

 

Anxiety

Workbooks
Mind Over Mood: Change How You Feel by Changing the Way You Think by Greenberger and Padesky
This is one of the best, time-tested workbooks for overcoming depression and/or anxiety. It is easy to understand and work through. It can be used alone or with a therapist. It uses cognitive-behavioral techniques to help people change thoughts and behaviors as a pathway to improving mood.

The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy
This workbook uses Acceptance and Commitment Therapy (ACT), which combines cognitive behavior therapy and mindfulness awareness. The first chapter is heavy on education and helps people understand both anxiety and the theory behind the therapy. It has a CD-ROM with audio exercises, guided meditations, and printable worksheets from the workbook.


Depression

Workbooks
Mind Over Mood: Change How You Feel by Changing the Way You Think by Greenberger and Padesky
This is one of the best, time-tested workbooks for overcoming depression and/or anxiety. It is easy to understand and work through. It can be used alone or with a therapist. It uses cognitive-behavioral techniques to help people change thoughts and behaviors as a pathway to improving mood.

The Mindfulness and Acceptance Workbook for Depression: Using Acceptance and Commitment Therapy to Move Through Depression and Create a Life Worth Living
This workbook uses Acceptance and Commitment Therapy (ACT), which combines cognitive behavior therapy and mindfulness awareness. The first chapter is heavy on education and helps people understand both depression and the theory behind the therapy. It has a CD-ROM with audio exercises, guided meditations, and printable worksheets from the workbook.

Stories & Therapeutic Reading
Undercurrents: A Life Beneath the Surface by Martha Manning
This personal journey through depression is one of the best accounts I have ever read. It is recommended for anyone who wants to better understand the experience of depression.
"Like the lucid madness chronicled in "Girl, Interrupted," this riveting memoir traces the devastating path of clinical depression through the diaries of Martha Manning--a psychotherapist who became a patient . . ."

Darkness Visible: A Memoir of Madness by William Styron
"A work of great personal courage and a literary tour de force, this bestseller is Styron's true account of his descent into a crippling and almost suicidal depression. Styron is perhaps the first writer to convey the full terror of depression's psychic landscape, as well as the illuminating path to recovery."

 

Daily, Extreme Mood Swings

Workbook
The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & Distress Tolerance
Some people have daily mood swings that take them everywhere from depressed, to thrilled, to enraged in a single day. These extreme mood swings can be exhausting and confusing. This workbook uses Dialectical Behavior Therapy to teach emotion regulation, distress tolerance, and other coping skills.

 


Bipolar Disorder

Workbook
The Dialectical Behavior Therapy Skills Workbook for Bipolar Disorder: Using DBT to Regain Control of Your Emotions and Your Life
This workbook uses Dialectical Behavior Therapy to teach emotion regulation, distress tolerance, and other coping skills. It is written specifically for people who struggle with extreme moods of euphoria and depression that last a week or more at a time.

Stories & Therapeutic Reading
An Unquiet Mind: A Memoir of Moods and Madness by Kay Redfield Jamison
This in one of the best books written about the experience of bipolar disorder. The author literally wrote one of the best-selling medical texts on bipolar disorder and tells here of her personal struggle with bipolar disorder.
"Here Jamison examines bipolar illness from the dual perspectives of the healer and the healed, revealing both its terrors and the cruel allure that at times prompted her to resist taking medication. An Unquiet Mind is a memoir of enormous candor, vividness, and wisdom-a deeply powerful book that has both transformed and saved lives."


Self-Acceptance / Countering Shame

Books & Audio Books
Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead by Brené Brown, MSW, PhD
In this summary of her research for the last 15 years, Dr. Brown talks about her surprising conclusion that although many of us are often paralyzed by shame and fear, vulnerability and openness lead us to growth and fulfillment. Her perspective as a native Texan adds humor and authenticity to this powerful body of work. She mentions her own Christian perspective in the anecdotes and her findings easily adapted to any faith tradition or sense of spirituality. Although this is her most comprehensive work, earlier works are also highly recommended.
"In an age of constant pressure to conform and pretend, Daring Greatly offers a compelling alternative: transform your life by being who you really are. Embrace the courage to be vulnerable. Dare to read this book!" -Chris Guillebeau, author of The $100 Startup
"Here's the essence of this book: Vulnerability is courage in you but inadequacy in me. Brené's book, weaving together research and Texan anecdote, shows you some paths forward. And don't for a moment think this is just for women. Men carry the burden of Being Strong And Never Weak, and we pay a heavy price for it. Daring Greatly can help us all." -Michael Bungay Stanier, author of Do More Great Work

Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach, PhD
Radical Acceptance (including Radical Self Acceptance) is a step in many therapeutic traditions: It is discussed explicitly in most Dialectical Behavior Therapy; it is a goal of Humanistic Therapies; and it is a component of cognitive behavioral therapies, positive psychological theories, and 12-step programs.
"Believing that something is wrong with us is a deep and tenacious suffering," says Tara Brach at the start of this illuminating book. This suffering emerges in crippling self-judgments and conflicts in our relationships, in addictions and perfectionism, in loneliness and overwork--all the forces that keep our lives constricted and unfulfilled. Radical Acceptance offers a path to freedom, including the day-to-day practical guidance developed over Dr. Brach's twenty years of work with therapy clients and Buddhist students."

Smoking Cessation

Internet Resources & Videos
My Favorite Medicine Website, run by Dr. Mike Evans

This Video by Dr. Evans is great, as are all of his videos. I encourage you to watch this one, as well as the others.

http://www.myfavouritemedicine.com/smoking-resources/

His My Favorite Medicine website is an excellent resource for any number of issues related to health and wellness. These smoking cessation resources include internet information, print resources, including pamphlets for every stage of the quitting process, and links to helpful videos.
http://www.myfavouritemedicine.com/category/stopping-smoking/



Physical Activity

Internet Resources & Videos
My Favorite Medicine Website, run by Dr. Mike Evans

This Video by Dr. Evans is great, as are all of his videos. I encourage you to watch this one, as well as the others.

http://www.myfavouritemedicine.com/23-and-a-half-hours/

TURNING POINT classes and groups

Physical activity can be especially important to people struggling with chronic medical conditions. Turning Point is affiliated with the University of Kansas Medical Center. They have FREE classes to support wellness and wellbeing through physical activity, nutrition, mindfulness, stress management, and more. They serve individuals and families facing a wide variety of physical illnesses - families living with active treatment of newly diagnosed disease and families living with the ups and downs of chronic illness.  

Learn more about Turning Point: http://www.turningpointkc.org/

Look for a class or resource for you or a loved one.

http://www.turningpointkc.org/content/classes-groups/find-class-or-group


Mindfulness Awareness Meditation

Mindfulness awareness is an excellent complementary practice for anyone working to reduce distress (stress, anxiety, depression) or increase self-acceptance or joy. It is a component of many versions of Dialectical Behavior Therapies, Cognitive Behavioral Therapies, and Acceptance and Commitment Therapies.


CD Audio Recordings
Pema Chodron has many excellent recordings that use Mindfulness Awareness as a path to self-acceptance. Her teachings, which are are based on Buddhist Philosophy, are easily adapted to any faith tradition or sense of spirituality. I recommend beginning with her set of 3 audio CDs. Listening to these in the car can support moving through life with a sense of peace and acceptance. The listener supplies the values that provide the topic of meditation and the direction he or she wants to take it. Although this is a good introduction and an excellent value, her other recordings are also highly recommended.

The Pema Chodron Audio Collection: Pure Meditation; Good Medicine; From Fear to Fearlessness by Pema Chodron
If you are new to these ideas, I recommend listening to them in the order they are listed.
"Now three of her most popular teachings are available in one boxed set. The Pema Chodron Audio Collection includes: Pure Meditation contains step-by-step instruction in Tibetan Buddhism's pinnacle practice for transformation and letting go. Good Medicine contains teachings in Tonglen, an elegant meditation that allows us to use our troubles to befriend ourselves and widen our circle of compassion. From Fear to Fearlessness offers an antidote to fear in the four noble aspirations: loving-kindness (maitri), compassion, joy, and equanimity. Now, for the first time, here are three of Ani Pema's most popular programs in one collector's edition.


History of Abusive and Traumatic Relationships

The Betrayal Bond: Breaking Free of Exploitive Relationships by Patrick Carnes
WARNING: This very helpful book was introduced to me by a patient. I only recommend it for people who are relatively stable now (whether or not they are currently in an abusive relationship) and ready to work on past and current traumatic relationships, recognize how they become entangled in them, and change patterns that put them at risk. When people are highly traumatized and unstable, reminders can increase distress and symptoms. People who experience strong impulses to harm themselves should not read this book. People who are experiencing high distress and active symptoms, should consult their personal psychotherapist about reading and self-help material.
"Exploitive relationships can create trauma bonds--chains that link a victim to someone who is dangerous to them. Divorce, employee relations, litigation of any type, incest and child abuse, family and marital systems, domestic violence, hostage negotiations, kidnapping, professional exploitation and religious abuse are all areas of trauma bonding. All these relationships share one thing: they are situations of incredible intensity or importance where there is an exploitation of trust or power.
In The Betrayal Bond Patrick Carnes presents an in-depth study of these relationships, why they form, who is most susceptible, and how they become so powerful. He shows how to recognize when traumatic bonding has occurred and gives a checklist for examining relationships. He then provides steps to safely extricate from these relationships."


Online Resources

Centre for Clinical Interventions - Consumer Page
This excellent web resource has brief, self-directed information and intervention programs for people who would like to try proven approaches to working through their own problems. Resources are free PDF documents that can be viewed, saved, and/or printed if desired.

They have a page of free informational 1-page handouts that includes guides for breathing and relaxation exercises:
"These resources may be useful for patients who show less severe symptoms and can be treated in primary care . . ."

They also have longer, more in-depth self-help programs that people can use to make improvements on their own.
"If you suffer from anxiety or depression and are looking for specific information about different types of problems then the information packages, or InfoPax, listed here may be relevant to you. The InfoPax consist of a number of modules that you can complete online, or you can save the modules to your computer and work through them onscreen in your own time. Alternatively, you can print out the modules and work through them by hand."

Last modified: Nov 20, 2013
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