Self-Help*

Self-Help Resources:

• Check out The Counseling Cart on Etsy for affordable self-help options:
• "The Ultimate Body Image Workbook: Through the Lens of Polyvagal, Somatic Therapies, and more!"
• Breaking The Binge Cycle: Overcoming Binge Eating

Free Downloads:

• E-Book: Introduction to Healing a Negative Body Image
• 10 De-Stressing Techniques for Stress Eaters
• Cognitive Reframing – Examples and Tips
• Mindfulness – an introduction to improving well being with bonus activity!
• Understanding Somatic Experiencing and Body Image - Waves of Life Metaphor
• 10 Ways A Therapist Can Help You 

*Self-Help may be beneficial for people who prefer self-directed material or who live in remote areas where access to such resources may be limited. There is supportive research on the potential benefits and effectiveness of self-help material.

However, in some situations, it may be very helpful to meet with a therapist as opposed to self-help material.  See the Frequently Asked Questions (FAQS) for more information as to whether the material on this site would be helpful for you. 

 

Self-Help Research:

• Blankers, M., & Schippers, G. (2011). Internet Therapy versus Internet Self-help versus No Treatment for Problematic Alcohol Use: A Randomized Controlled Trial. Suchttherapie,12(S 01). doi:10.1055/s-0031-1284519
• Hirai, M., & Clum, G. A. (2006). A Meta-Analytic Study of Self-Help Interventions for Anxiety Problems. Behavior Therapy,37(2), 99-111. doi:10.1016/j.beth.2005.05.002
• Lewis, C., Pearce, J., & Bisson, J. (2012). Efficacy, cost-effectiveness, and acceptability of self-help interventions for anxiety disorders: Systematic review. The British Journal of Psychiatry,15-21. doi:10.1192/bjp.bp.110.084756.
• P. C. A. M. Den Boer, Wiersma, D., & Bosch, R. J. (2004). Why is self-help neglected in the treatment of emotional disorders? A meta-analysis. Psychological Medicine,34(6), 959-971. doi:10.1017/s003329170300179x