Resources

  • National Alliance on Mental Illness (NAMI) - Offers educational programs, advocates for those affected by mental illness, and operates a free helpline https://www.nami.org/Home
  • Substance Abuse and Mental Health Service Administration, SAMHSA - A public health and service that promotes mental health, educates for prevention of substance misuse, and provides treatment education. https://www.samhsa.gov/
  • Alcoholics Anonymous, AA - Alcoholics Anonymous is for those who desire fellowship to assist with their drinking or their loved one’s drinking. AA’s purpose is to help alcoholics achieve sobriety. https://www.aa.org/
  • Narcotics Anonymous, NA - NA is to help those suffering from addiction through the process of recovery and to offer fellowship and encouragement that recovery is possible. https://na.org/
  • A Home Within - A Home Within is an organization that identifies, recruits, trains, and supports a network of licensed therapists who each provide free, weekly, one-to-one therapy to a single child, teen, or adult "for as long as it takes." For those impacted by foster care who often watch people move in and out of their lives, our model creates an anchor of support.
Resources
  • VA Legal Aid - Virginia legal aid offices and their partners to provide complete, accurate, up-to-date information on poverty law issues in an interactive and easily accessible format. They offer resources for legal information.
  • Virginia Statewide Hotline - The Statewide Hotline provides 24-hour, an online chat, free and confidential information and referrals, support, and counseling to victims of domestic and sexual violence. It also offers information about sexual assault, stalking, controlling behavior, and intimate partner violence. The Hotline serves the state of Virginia.
  •     Hotline: (800) 838-8238
  •     LGBTQ Helpline: (866) 365-6998
  •     Text: (804) 793-9999
  •     https://vsdvalliance.org/
Resources

Mindfulness

mindfulness

Insight Timer is home to guided meditations and talks led by the world's top meditation and mindfulness experts, neuroscientists, psychologists, and teachers from esteemed universities like Stanford, Harvard, and the University of Oxford, as well as music tracks from world-renowned artists… a comprehensive (and award-winning) way to help people reduce anxiety, improve their sleep, and maybe even gain a little insight along the way (App)

Emotional brain training (EBT) turns toxic negative emotions into positive feelings in 1–2 minutes based on a new technology of emotion science (summary at ebt.org). The method’s free app is available at spiralup.org or at your app store as Spiral Up! 

The Nod application provides college students with strategies for cultivating and sustaining robust social lives while they are away from campus. Nod employs evidence-based methodologies, incorporating principles from positive psychology, cognitive behavioral therapy, motivational interviewing, and mindfulness-based self-compassion. The application serves as a reminder of the small actions we can undertake to foster positive experiences for ourselves and for those we hold dear. (Available for free on iOS and Android) 

Mindfulness Coach is a comprehensive app developed by the VA's National Center for PTSD to introduce mindfulness practices to veterans, service members, and the general public. Mindfulness, the practice of focusing on the present moment without judgment, has been proven effective in reducing stress, improving emotional balance, increasing self-awareness, and managing anxiety, depression, and chronic pain. The app offers a self-guided training program, a library of mindfulness information, 12 audio-guided exercises, and additional downloadable content. It also includes features such as goal-setting, progress tracking, customizable reminders, and access to support resources. By providing these tools, Mindfulness Coach aims to help users integrate mindfulness into their daily lives, promoting overall mental health and well-being (free).

Sleep and Fitness

Fitness and Sleep

CBT-i is an app developed by the Veteran’s Affairs and assists those who have trouble sleeping with evidence-based techniques to relieve insomnia. It is free on the App store.

FitOn is a free app that offers recorded exercises programs ranging from beginner to advanced. It offers programs such as yoga, cardio, HIIT, barre, dance, pilates, and more. They offer a pro version as well which includes meal plans.

The Mindbody app is easy to use and allows you to conveniently schedule appointments and manage your wellness. With its affordable pricing, flexibility, reliability, and excellent customer support, Mindbody is a great app for anyone looking to improve their health and wellness.

PTSD and Depression

PTSD and Depression

Created by Veterans Affairs’ National Center for PTSD and the Department of Defense’s National Center for Telehealth & Technology. PTSD Coach provides education about post-traumatic Stress Disorder (PTSD), information about professional care, a PTSD self-assessment, resources for support, and tools to help manage the stresses of daily life with PTSD. 

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The notOK app is a free mental health tool created by teenage siblings for their peers. It features a prominent red button that, when activated, alerts up to five pre-selected trusted contacts that the user needs help. The app sends these contacts a message along with the user's GPS location, providing a quick and easy way for teens to reach out during times of crisis. Available on both iOS and Android platforms, notOK offers a simple yet effective lifeline for young people struggling with mental health issues.

Perinatal/Postpartum

Perinatal/Postpartum

A well-validated, web-based program for depression (available in both English and Spanish) for pregnant women, new mothers, and those who want to support them. 

Postpartum Support International (PSI) has developed a comprehensive app called Connect by PSI, designed to support mental health during pregnancy, postpartum, and parenthood. This global champion for perinatal mental health offers a wealth of resources, including peer support, community connections, and access to professional services. The app caters to various needs, from empowering pregnant individuals to helping new parents thrive postpartum. It also provides crucial support for those experiencing pregnancy or infant loss. Connect by PSI emphasizes privacy and security while fostering a supportive community where users can find encouragement, empathy, and valuable information. By offering this digital platform, PSI aims to reach families early in their journey, ensuring they have access to the support and resources needed for a healthy start and continued well-being throughout parenthood (IOS). 

Anxiety and Mood Tracking

Mood

Free content, including cognitive behavioral therapy strategies to address general worry, social anxiety, and panic. 

EMoods is a mood tracking app designed specifically for people with bipolar disorder. Users are able to track their symptoms throughout the day and can see their mood changes on a color-coded monthly calendar and even export a monthly summary report.

ADHD

ADHD

Goblin tools is a site that will break down tasks into smaller chunks for ease of completion. It also offers other tools such as a time estimator, recipe creator, list maker, and a writing formalizer. The tool breakdown is wonderful when a task seems overwhelming for those with ADHD.

The Focus Mate app provides body-doubling service to help accomplish tasks by working with someone either in person or virtually. The first 3 sessions a month are free. Focusmate pairs you up with a community member who also needs to get things done. It allows you to act as body doubles for each other. You’ll both work on your own tasks at the same time while keeping your cameras on so you can see what the other person is doing. It can be used on any assignment.  

This site assists with time blindness, something those with ADHD suffer from, by utilizing a Pomodoro timer. A Pomodoro alternates sessions of focused work and short breaks. After four sets, you’ll typically take a longer break to recharge. You can adjust the duration of your working and break sessions. You can also change the timer noise in the background. It is free to use. 

The Forest app is an innovative tool designed to combat phone-induced procrastination and boost focus. Users plant a virtual tree by setting a timer for their desired focus period. The tree grows as long as the user refrains from using their phone, but dies if the app is exited prematurely. This gamified approach incentivizes staying on task and minimizing distractions. The app offers additional features such as earning coins for completed sessions, which can be used to sponsor real-life tree planting or purchase in-app cosmetics. A "Plant Together" function allows friends to link sessions, creating mutual accountability. Forest is available for a one-time payment of $2 to $4, making it an affordable and engaging solution for improving productivity and reducing phone dependency.

Remember the milk is a versatile to-do app designed to help users manage tasks efficiently. It allows for creating multiple lists and breaking down larger tasks into subtasks, all in one centralized location. The app's key features include cross-device synchronization, multi-platform reminders (via email, text, and Twitter), and the ability to share lists and assign tasks to others. This comprehensive tool is particularly useful for individuals with ADHD, offering a streamlined approach to organization and task management across various aspects of life. (free/upgraded paid subscription).

Books

books

A Man’s Search for Meaning is an exploration of how one may find meaning in the most unusual places, even in the horrendous environment that was characteristic of Nazi-Germany concentration camps. Frankl describes his lessons learned as a holocaust survivor, and how his experiences shaped his understanding of meaning

Prescription for Nutritional Healing, Sixth Edition, is the source for accessible, evidence-based information that serves as a guide for using natural nutritional remedies to achieve and maintain wellness

The Body Keeps The Score teaches us how to get through the difficulties that arise from past trauma. He explores the psychology around trauma, the history of PTSD, and techniques to use to recover from trauma and heal.  

"The Myth of Normal" by Gabor Maté and Daniel Maté challenges conventional notions of health and illness in Western society. The authors argue that chronic diseases and mental health issues are on the rise due to a toxic culture that normalizes trauma, stress, and disconnection. They propose that Western medicine often fails by treating symptoms in isolation rather than addressing the whole person within their social and cultural context. The book explores how childhood experiences, societal pressures, and the conflict between attachment needs and authenticity contribute to illness. Maté draws on his clinical experience and personal insights to illustrate how reconnecting with our authentic selves and addressing underlying traumas can lead to healing. The authors advocate for a paradigm shift in how we understand health, emphasizing the importance of social connections, emotional well-being, and cultural change in achieving true wellness. 

Yalom fully addresses how to overcome one’s inner terror of death by telling multiple affecting stories of his own and his psychotherapy sessions with his clients. While using the existential approach, Yalom provides a comprehensive understanding of why confronting death is important for individuals…”the fear of death tends to generate negative consequences and symptoms to many individuals, such as anxiety and depression”, Yalom

'Lighter' by Yung Pueblo is a book exploring the transformative power of self-love and mindfulness. It offers insights and guidance on how to let go of negativity, conquer fears, and cultivate inner peace

Books continued

Books

"How to Keep House While Drowning" by KC Davis is a compassionate guide for managing household tasks and self-care, especially for those struggling with mental health issues, overwhelming life circumstances, or neurodivergence. Davis reframes care tasks as morally neutral, functional activities rather than moral obligations, encouraging readers to let go of shame and guilt associated with housekeeping. The book offers simple, adaptable approaches to household management. Davis advocates for prioritizing functionality over perfection, allowing rest without guilt, and adapting tasks to individual needs and energy levels. The book aims to help readers develop a healthier relationship with their living spaces and themselves, emphasizing that one's worth is not tied to the state of their home. 

"Your Brain's Not Broken" by Dr. Tamara Rosier is a compassionate guide for individuals with ADHD, offering strategies to navigate emotions and daily life. The book reframes ADHD as a difference in brain wiring rather than a deficit, challenging common misconceptions. Dr. Rosier, drawing from her experience as an ADHD coach, provides practical tools and insights to help readers understand why they think, feel, and act the way they do. She addresses key challenges such as time management, organization, and relationship issues, while emphasizing self-acceptance and leveraging ADHD-related strengths. The book aims to empower readers to develop effective coping mechanisms, improve their personal and professional lives, and embrace their unique neurodiversity with hope and confidence. 

"Taking Charge of Adult ADHD" by Russell A. Barkley is a comprehensive guide for adults with Attention-Deficit/Hyperactivity Disorder. The book provides the latest information on ADHD in adults, including its symptoms, diagnosis, and treatment options. Dr. Barkley offers practical strategies for managing ADHD symptoms and improving various aspects of life, such as work performance, relationships, and personal organization. He emphasizes the importance of professional help and medication while also providing self-assessment tools and skill-building exercises. The book covers topics like time management, emotional control, and career building, tailored specifically for adults with ADHD. Updated with the latest research and resources, this second edition includes expanded discussions on mindfulness, emotional self-control, and maintaining a healthy lifestyle. It serves as an authoritative resource for adults with ADHD seeking to understand their condition better and take control of their lives.

"Why Does He Do That?" by Lundy Bancroft is a comprehensive guide to understanding the minds of abusive and controlling men, based on the author's extensive experience counseling abusers. Bancroft challenges common myths about domestic abuse, arguing that abusive behavior stems from the abuser's attitudes and beliefs rather than uncontrollable emotions or past traumas. He explains various tactics abusers use to maintain control, provides insights into their thought processes, and offers guidance for victims to recognize abuse and protect themselves. The book aims to empower women by demystifying abusive behavior, helping them understand that the abuse is not their fault, and providing strategies for leaving or dealing with abusive relationships. Bancroft emphasizes that abusers can change, but only if they take full responsibility for their actions and commit to a long-term process of personal transformation.

"When Love Hurts" by Jill Cory and Karen McAndless-Davis is a compassionate guide for women experiencing abuse in their relationships. The book offers tools and information to help women make sense of their situations, emphasizing that they are not alone. It includes stories from other women who have faced similar challenges, providing validation and insight. The authors address the complex emotions and practical difficulties of living with an abusive partner, avoiding oversimplification of the issues. While primarily aimed at women in abusive relationships, the book is also valuable for friends, family members, and professionals supporting these women. It helps readers understand the nuanced nature of abusive relationships and provides guidance on how to offer effective, long-term support without judgment or pressure.

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