Self-help resources
Xu Beihong, Jiang Biwei Reading
In therapy, I often refer to a variety of self-help resources to support clients on their journey toward healing and personal growth. To make these valuable tools more accessible, I've compiled a list of them here for clients, potential clients, and anyone interested.
Alternatives to Self Harm, A list of strategies for managing urges to self-harm, developed by Project LETS. It includes harm reduction techniques, not just abstinence.
Another Look at Depression, essay by Debbie Whittle about listening to depression and finding meaning and growth in that pain. Please be aware that this essay explores the topics of suicide and wanting to die.
The Harm Reduction Guide to Coming off of Psychiatric Medication, Published by Icarus Project and The Freedom Center. This free guide offers options and resources regarding safely reducing or coming off psychiatric drugs.
Hearing Voices Network USA (HVN-USA), Free support network and educational resource focused on understanding and supporting people who experience hearing voices, visions, and other unusual or extreme experiences. HVN-USA facilitates peer support groups, provides training for facilitators and mental health providers, and promotes alternative approaches to working with these experiences that emphasize personal meaning-making, empowerment, and growth rather than assumption of illness.
Identify, Accept, Attribute, Act (IAAA) Instructions, Practice developed by Jonice Webb for cultivating curiosity of feelings and developing intuition.
Mindful Awareness Research Center, Excellent resource for meditation practice. Perfect for beginners or experienced meditators. Free phone app and guided meditations on website.
National Paranoia Network, Network based in Great Britain that works to build understanding of paranoia and challenge social stigma around these experiences. Run by Peter Bullimore, Kate Crawford, and Shaun Hunt, they provide global training on ways to understand and make meaning of paranoid experiences. While located in Great Britain, they offer invaluable newsletters featuring practical tips and personal narratives that can be accessed worldwide through their mailing list.
Psychosis Outside the Box, Free E-Zine edited by Shannon Bagdon and Nev Jones that collects first-person narratives exploring diverse experiences of altered perceptions and consciousness. This resource examines personal accounts of visions, sensory changes, felt presences, and shifts in experiencing space and time, along with practical approaches for meaning-making and managing distress when navigating these experiences.
Self-Compassion Break, Practice developed by Kristen Neff for being kind to self during moments of pain (physical, emotional, spiritual).
The Self-Help Guide to Talking with Voices, Ideas for people who hear voices and want to try engaging in dialogue with them. Free E-Zine by Rufus May & Elisabeth Svanholmer.
Zepp Wellness, Free online mental health organization specializing in support for Black queer folks, survivors and sex workers. Services include mental health coaching, support groups, and resources for both community members and mental health professionals seeking to provide equitable care. Founded by Raquel Savage, all programs are provided at no cost.