Web Resources

General

Centre for Clinical Interventions offers links to free self-help programs for a number of problems including depression, anxiety, panic, bipolar disorder, eating disorders, and improving difficulties with self-esteem, procrastination, perfectionism, body-image, and assertiveness. http://www.cci.health.wa.gov.au/resources/consumers.cfm

Happify is designed to guide you through evidence-based techniques (from CBT, mindfulness and positive psychology) that help to reduce stress, improve overall well-being, and enhance happiness. http://happify.com   

National Institute of Mental Health, National Institutes of Health
5600 Fishers Lane, Room 15C05, Rockville, MD 20857. (301) 443-4513

U.S. government agency that funds and promotes mental health research and treatment . Site provides basic facts about anxiety disorders and describes key features of each. Gives general information about available treatments. Also provides addresses and links to Web sites of other mental health organizations.

International Paruresis Association
Organization devoted to furthering the understanding and treatment of paruresis. Offers very useful information on shy bladder syndrome and what can be done to help.

American Psychiatric Association
1400 K St. NW, Washington, DC 20005, (202) 682-6220

Professional organization representing many psychiatrists in the United States. Site describes symptoms of anxiety disorders, their causes, and related conditions. Links to other sites are listed, and resource materials can also be ordered from the site.

American Psychological Association
750 1st St. NE, Washington, DC 20002-4242, (202) 336-5500

Professional organization representing many psychologists in the United States. Displays on-line information brochures, and gives some general tips for coping with some of life’s day-to-day problems. Also provides a phone number to call to be referred to a psychologist in your area.

Canadian Psychological Association (CPA)
151 Slater Street, Suite 205, Ottawa, Ontario K1P 5H3 Canada, (888) 472-0657

Professional organization representing many psychologists in Canada. Provides information about several disorders, including anxiety disorders. Provides general description, key features, causes, and treatments. Also provides a list of psychologists according to location.

Anxiety

AnxietyBC offers information about anxiety, recommended treatments, and links to additional resources for both adults and children. https://www.anxietybc.com/  Especially helpful is their interactive site for youth http://youth.anxietybc.com/ and thier downloadable app designed to serve as a coach for managing anxiety https://www.anxietybc.com/resources/mindshift-app.

The Panic Center
This is an interactive Web site based in Ontario dedicated to helping those who suffer from panic disorder. The goal is to promote interaction between panic sufferers and healthcare professionals. The Panic Center offers the following free tools: 1) The panic program – a 12 session cognitive-behaviour therapy program. 2) The panic diary – designed to help track panic symptoms, 3) the Anxiety Test – to identify anxiety disorders, and 4) An online support group – a professionally moderated support community.

Anxieties.com
A free internet self-help site with web-based programs for persons suffering from anxiety, panic attacks, phobias, obsessive-compulsive disorder – OCD, fear of flying and post traumatic stress disorder – PTSD. This site has been organized by REID WILSON, Ph.D. is a licensed psychologist who directs the Anxiety Disorders Treatment Program in Chapel Hill and Durham, North Carolina.

Anxiety Disorders Association of Manitoba (ADAM)
Head Office (Winnipeg): 100-4 Fort St, Winnipeg, Manitoba R3C 1C4. Phone: (204) 925-0600 email:adam@adam.mb.ca

This organization The Anxiety Disorders Association of Manitoba, Inc. (ADAM) was formed in 1986 by and for people suffering from anxiety disorders. ADAM is a self-help, non-profit association committed to helping individuals who struggle with anxiety disorders. The association offers cognitive behavioural groups, ongoing support groups, an information and referral service, and education and public awareness.

Anxiety Disorders Association of Canada (ADAC)
ADAC/ACTA P.O. Box 797 Somerset Street West. Suite 39, Ottawa, Ontario, Canada K1R 6R3, Fax: 613-722-0374. Email: contactus@anxietycanada.ca

An organization bringing together consumers, family members, professionals and researchers. Information on the website concerning Canadian resources to help with anxiety problems.

The Shyness Institute
Directors: Lynn Henderson and Phil Zimbardo 2000 Williams St., Palo Alto, CA 94306, (650)-493-6398

Private treatment center specializing in shyness. Site describes shyness and social phobia at length and provides a list of organizations offering treatment and information. Persons interested in participating in research projects may complete on-line questionnaires.

Freedom From Fear
308 Seaview Avenue, Staten Island, NY 10305, (718) 351-1717

Organization dedicated to helping persons with anxiety problems. Site provides a self-test questionnaire that can be reviewed by a professional therapist and discussed with the respondent either over the phone or in person. A database of related associations, organized by zip code, is also provided.

University of California San Diego (UCSD) Anxiety & Traumatic Stress Disorders Program
Director: Murray Stein, M.D.

University-based clinical research program situated in the Department of Psychiatry, University of California, San Diego. Includes information about shyness and social anxiety – description, treatment, resources, and links.

The U.S. Department of Veterans Affairs offers extensive information about the symptoms of PTSD, recommended treatments, coping strategies, and helpful tips for friends and family members of people with PTSD. http://www.ptsd.va.gov/public/index.asp  Their site also offers links to online and mobile app versions of “PTSD Coach,” a program designed to assist with managing the symptoms of PTSD.

Depression

The Mood Disorders Association of Manitoba is a non-profit, self-help organization that offers education, peer-support (group and individual), workshops, and advocacy for people affected by depression and bi-polar disorder.  http://www.mooddisordersmanitoba.ca/

Heads Up Guys is a site designed specifically for men with depression (and their family & friends).  It is a great resource that supports men with depression and provides useful tips, tools, information about professional services, and stories of success. http://headsupguys.ca/

Happify.com is designed to guide you through evidence-based techniques (from CBT, mindfulness and positive psychology) that help to reduce stress, improve overall well-being, and enhance happiness. http://happify.com   

Mindfulness

Introduction to mindfulness (Jon Kabat-Zinn): https://www.youtube.com/watch?v=3nwwKbM_vJc

Guided sitting meditation: https://www.youtube.com/watch?v=cQkzhyXEc-0

Guided body scan: https://www.youtube.com/watch?v=daU-xneLA0g 

A local resource that provides information on mindfulness-based stress reduction courses in the city of Winnipeg: http://winnipeg.cmha.ca/mindfulness-based-stress-reduction/

Relaxation Techniques

Abdominal breathing

Basic abdominal breathing:
https://www.youtube.com/watch?v=ICnSkmZV7UE 

Lighthearted version of guided breathing:
https://www.youtube.com/watch?v=_mZbzDOpylA 

Progressive muscle relaxation

Male voice with music:
https://www.youtube.com/watch?v=1nZEdqcGVzo

Female voice:
https://www.youtube.com/watch?v=912eRrbes2g

Public Speaking

Toastmasters International
PO Box 9052 Mission Viejo, CA 92690, (949) 858-8255

  • Organization devoted to helping people improve their public speaking skills. Site describes the services Toastmasters offers. Services can be tailored to meet specific needs. Site also provides database of existing Toastmasters groups worldwide. Also offers public speaking tips.

International Training in Communication
2519 Woodland Drive, Anaheim, CA 92801, (714) 995-3660

  • ITC provides public speaking training. Web site describes organization’s basic goals and geographical and historical information. Provides links to Web sites of chapters in different countries.

Medical Information

www.webmd.com

  • Consumer information section has section on medications with details on prescription drugs.

Self-Help Books

Many of the following books can be found in the public library or area bookstores.

General

Authoritative Guide to Self-Help Resources in Mental Health.
(2000) By J. C. Norcross, J. W. Stanrock, and others. New York: Guilford Press.

Comprehensive description of self-help resources including books, videos, and Web sites. Designed for professionals, but may be helpful to general readers as well.

Anxiety

The Anxiety and Phobia Workbook (3rd edition). (2001). By E.J. Bourne. Oakland, CA: New Harbinger.

  • Provides information and exercises to master coping skills. Has a strongly holistic approach, and includes sections on the body, self-esteem, and spirituality.

10 Simple Solutions to Worry: How to Calm Your Mind, Relax Your Body & Reclaim Your Life.
(2006). By Kevin Gyoerkoe, PSY.D. and Pamela Wiebarta, Ph.D. Oakland, CA: New Harbinger Publications, Inc.

  • Powerful and effective techniques using principles from cognitive behaviour therapy and acceptance and commitment therapy to help you control worry and reduce stress.

Feel the Fear and Do It Anyway. (1992). By S. Jeffers. New York: Fawcett.

  • A ten-step program designed to help you channel fear, indecision and anger into empowerment. Has excellent sections on visualization and imagery, power vocabulary, and optimism.

Triumph Over Fear: A Book of Help and Hope for People with Anxiety, Panic Attacks, and Phobias. (1995). By Jerilyn Ross. New York: Bantam Doubleday Dell.

  • A practical and inspirational guide to understanding and overcoming anxiety problems.

Shyness and Social Phobia

Triumph Over Shyness: Conquering Shyness & Social Anxiety. (2001) By Murray B. Stein and John R. Walker. New York: McGraw-Hill.

  • A self help book describing what we know about shyness and social anxiety and how to overcome problems in these areas. Includes a detailed self-help program including information in developing friendships and improving relationships.

10 Simple Solutions to Shyness.:How to Overcome Shyness, Social Anxiety & Fear of Public Speaking. (2004). By Martin M. Antony, Ph.D. Oakland, CA: New Harbinger Publications, Inc.

  • A concise guide filled with practical and easy to learn exercises to help the reader manage social anxiety. The book is small enough to carry with you in your pocket or purse.

Dying of Embarrassment: Help for Social Anxiety & Phobia. (1992). By Barbara G. Markway, Ph.D., Cheryl N. Carmin, Ph.D., C. Alec Pollard, Ph.D., and Teresa Flynn, Ph.D. Oakland, CA: New Harbinger Publications, Inc.

  • Our all-time favorite until our own book came along! Provides a good description of the kinds of problems faced by socially anxious people, along with solid advice about how to get help and move forward.

The Shyness & Social Anxiety Workbook: Proven Techniques for Overcoming Your Fears. (2000). By Martin M. Antony Ph.D., and Richard P. Swinson, M.D. Oakland, CA: New Harbinger Publications, Inc.

  • A highly readable self-help book with practical recommendations to help overcome shyness and social anxiety.

Diagonally Parked in a Parallel Universe: Working Through Social Anxiety. (2000). By Signe A. Dayhoff, Ph.D. Placitas, New Mexico: Effectiveness-Plus Publications.

  • Covers everything from soup to nuts. Written from an insider’s perspective, with humor and empathy.

Obsessive-Compulsive Disorder

Stop obsessing: How to overcome your obsessions and compulsions. (2001). By E. Foa & R. Wilson. New York: Bantam Books.

  • A book by one of the most active researchers on obsessive-compulsive disorder. Can be used independently but it also works well with professional treatment by a clinician experienced with obsessive-compulsive disorder.

Obsessive-Compulsive Disorder: Help for Children and Adolescents (2000). By Mitzi Waltz

  • This book helps family members understand OCD and provides information on medication and behavioural techniques for dealing with this difficult anxiety disorder.

The OCD Workbook: Your Guide to Breaking Free from Obsessive-Compulsive Disorder. (1999). By Bruce M. Hyman and Cherry Pedrick

  • This book contains easy to read case descriptions, list of symptoms, questionnaires for assessing yourself and behavioural techniques for complex OCD.

Panic Disorder

Master Your Panic and Take Back Your Life: Twelve Sessions to Overcome High Anxiety. (1994). By D.F. Beckfield. San Luis Obispo, CA: Impact Press.

  • Self-help book based on principles of cognitive-behavioural therapy.

10 Simple solutions to Panic: How to Overcome Panic Attacks, Calm Physical Symptoms & Reclaim Your Life. (2004). By Martin Antony, Ph.D. and Randi McCabe, Ph.D. Oakland, CA: New Harbinger Publications, Inc.

  • Simple and effective techniques to help you discover ways to replace anxious thinking with calmer, more realistic thoughts and to develop ways to face fearful situations.

Assertiveness and Communication

Your Perfect Right, Ninth Edition: Assertiveness and Equality in Your Life and Relationships (2015). By R. Alberti & M. Emmons. San Luis Obispo, CA: Impact.

  • A bestseller emphasizing the development of better communication skills for assertiveness. Contains questionnaires, step-by-step learning procedures, and information on related topics such as anger, school, the workplace, and the family.

The Assertive Woman (3rd edition). (1997). By S.Phelps & N.Austin. San Luis Obispo,CA: Impact.

  • Offers help with body image, attitude, power, compliments, saying no, and anger. Explores possible scenarios and response strategies.

Relationships

How to Start a Conversation and Make Friends (2000) by D. Gabor. New York: Simon & Schuster.

  • Practical advice about initiating contacts and developing friendships.

Be Your Own Dating Service: A Step-By-Step Guide to Finding and Maintaining Healthy Relationships.(1996). Nina Atwood. New York: Henry Holt.

  • Atwood, a therapist, provides details on how to handle the dating process from first steps to the development of a healthy romantic relationship, with emphasis on creating a full, rewarding life as a single person. The book provides step-by-step information about how to search for the right partner.

Date Lines: Communications from ‘Hello’ to ‘I Do’ and Everything in Between. (1998). By Nina Atwood. New York: Henry Holt.

  • A follow-up to the author’s previous book (listed above), this one puts more emphasis on communication in dating and developing a healthy romance. Very practical and down-to-earth advice. The very specific information and coaching (including ideas for wording when dealing with difficult topics) should be very helpful for people with social anxiety.

Children's Anxiety

Helping Your Anxious Child : A Step-By-Step Guide for Parents. (2000). By R. Rapee, S. Spence, V. Cobham, & A. Wignall Oakland, Ca.: New Harbinger Press.

  • As it promises, provides a step-by-step approach. Illustrations can be understood by children. Many useful and practical examples. Uses plain language. One of the best books for parents.

Keys to Parenting Your Anxious Child. (1996). K. Manassis. NY: Barron’s Educational Series, Inc.

  • This book is briefer than the one by Rapee and colleagues. Less detail about techniques. Has a good section on medication and coaching for parents when dealing with professionals.

Parenting

How to Talk So Kids Will Listen and Listen So Kids Will Talk. (20th edition). (1999). By A. Faber & E. Mazlish. New York: Avon.

  • An easy-to-read and very successful instructional guide to parent-child communication.

1-2-3 Magic: Effective Discipline for Children 2 to 12 (2nd edition). (1996). By T.W. Phelan.

  • In a very entertaining manner, Phelan shows why parent-child communication must be different from adult-adult exchanges. Provides excellent suggestions for promoting and discouraging various behaviours.

How to deal with your Acting-up Teenager: Practical Self-Help for Desperate Parents. (1998). By Robert Bayard and Jean Bayard.

  • A self-help book with detailed steps for parents in establishing mutually respectful relationships with their children.

Depression

Feeling Good: The New Mood Therapy. (1999). By D.D. Burns. New York: Avon.

  • Self-help book on overcoming depression. Emphasizes cognitive-behavioural techniques. Depression is frequently a problem for persons with anxiety disorders.

Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think (2015) By D. Greenberger, & C.A. Padesky, C.A.. New York: Guilford Press.

  • Designed to be used independently or in the context of cognitive therapy for depression.

Substance Abuse

A Time to Heal: The Road to Recovery for Adult Children of Alcoholics. (1988). By T.L.Cermak. Los Angeles: Jeremy P. Tarcher.

  • This book is out of print (also, the pub house is no longer in LA but in NYC, known as Jeremy P. Tarcher/Putnam). It’s all right to list it anyway, but you should note here that it may be hard to find.
    A hope-inspiring book for children of alcoholics who are having relationship difficulties or are still troubled by childhood trauma. Includes personal stories of alcoholic families and individual recovery. Describes a “path to healing” and various steps taken along the way.

The Recovery Book. (1992). By A.J.Mooney, A. Eisenberg, & H. Eisenberg. New York: Workman.

  • Detailed prescription for recovering from addiction; also of interest to family members and friends. Discusses how to choose treatment, possible obstacles to recovery, and relapse prevention.

Body Dysmorphic Disorder

The Broken Mirror: Understanding and Treating Body Dysmorphic Disorder. (1996) by Katherine Phillips. New York: Oxford University Press.

  • Describes and suggests treatment options for body dysmorphic disorder, a condition in which people are preoccupied by what they feel is a defect in their appearance.

Anger

The Dance of Anger: A Woman’s Guide to Changing the Patterns of Intimate Relationships. (1997). By H. Lerner. New York: Harper Perennial.

  • Bestseller that explores how women can improve their relationships by learning to recognize and appropriately express anger. Deals with specific anger situations, such as those involving partners, parents, children, and families.

The Anger Workbook. (1992). By L. Bilodeau. Minneapolis: CompCare.

  • A very practical and insightful approach to anger management. Explains how to understand and transform anger by working through a series of exercises and questionnaires.

Anger Free: Ten Basic Steps to Managing your Anger. (1999). By W. Doyle Gentry

  • This self-help book provides a method for assessing your anger and strategies for dealing with anger in healthier ways.

Paruresis (Shy Bladder Syndrome)

Shy Bladder Syndrome: Your Step-by-Step Guide to Overcoming Paruresis (2001). By S. Soifer, G.D. Zgourides, J. Himle. Oakland, CA: New Harbinger.

  • A remarkable book offering a practical and well-designed program.

Insomnia

Relief from insomnia: Getting the sleep of your dreams. (1996). By C. Morin. New York: Doubleday Books.

  • An easy to read book to help with insomnia. Has been used in studies of insomnia treatment with good results.

Relaxation Tape or CD

Calm: Releasing Tension and Anxiety.
Available through the Anxiety Disorders Association of Manitoba. Telephone 925-0600 or order through the websitewww.adam.mb.ca.

  • “Calm” is a soothing combination of music and guided relaxation exercises narrated by psychologist Dr. Andrew Jones. Two effective relaxation techniques, relaxed breathing and progressive muscle relaxation are easily learned in these step-by-step instructions.

Indigo Teen Dreams

  • “empowering teens to be active participants in creating their own healthy, calm, peaceful lives.” Guided meditation – relaxation techniques designed to decrease stress, anger and anxiety while increasing self-esteem and self- awareness.

Chronic Pain

Calm: Releasing Tension and Anxiety.
Available through the Anxiety Disorders Association of Manitoba. Telephone 925-0600 or order through the websitewww.adam.mb.ca.

  • “Calm” is a soothing combination of music and guided relaxation exercises narrated by psychologist Dr. Andrew Jones. Two effective relaxation techniques, relaxed breathing and progressive muscle relaxation are easily learned in these step-by-step instructions.

Indigo Teen Dreams

  • “empowering teens to be active participants in creating their own healthy, calm, peaceful lives.” Guided meditation – relaxation techniques designed to decrease stress, anger and anxiety while increasing self-esteem and self- awareness.

Post Traumatic Stress Disorder

The PTSD Workbook. (2002). By Mary Beth Williams and Soili Poijula

  • This self-help manual provides simple, effective techniques for overcoming traumatic stress symptoms. It examines different types of trauma and your concerns about safety and sense of security as well as associated symptoms such as guilt, shame and loss.

Self-Esteem

Ten Days to Self-Esteem. (1993). By David Burns.

  • While the title boosts a “quick fix”, the strategies Dr. Burns offers are tried and true. The manual offers techniques for assessing your level of self-esteem and provides strategies that you can work on to change the way you behave, feel and think. The program requires commitment and patience to achieve change and usually takes longer than ten days.

10 Simple Solutions for Building Self-Esteem. (2007) By Glenn Schiraldi

  • Combines Western and Eastern principles of psychology into a program to learn how to appreciate yourself and increase self-esteem. Techniques are explained to help you watch your thoughts, especially the non-appreciative ones, and to become aware of and build on your strengths. As the title says simple solutions.