Below is a set of resources (in no particular order) that I sometimes suggest to people and that people have told me they find helpful. Many of the resources could’ve been placed in several categories as there’s lots of overlap between them. I encourage you to follow your intuition as you look through this list and check out what seems like it might feel helpful to you. If you’re going to be reading something that might feel triggering, I encourage you to think about how to take care of yourself before, during and after doing some reading. And pace yourself – take breaks and take your time – there’s no need to rush your process.
Like us all, these resources aren’t perfect so feel free to pass over or stop reading anything that isn’t fitting for you.
I am interested in hearing feedback so if you have thoughts about these resources or ones you think I should add, feel free to reach out.
Mood Disorders Association of Ontario – Free Peer Support
MDAO offers free 1-1 peer and group support. Check out the toronto groups or search your area: https://mooddisorders.ca/programs?field_region_value_many_to_one=Toronto
Telephone Support is available mon to fri 930am-5pm at 1-888-486-8236
Sensory Grounding (tools to cope with intense emotions)
https://www.beautyafterbruises.org/blog/grounding101
https://strengthsofallparts.com/orient-with-your-5-senses
Boundaries
Nedra Tawwab’s resources on social media and youtube, and her book Set boundaries, find peace and the accompanying workbook https://www.nedratawwab.com/
Dr. Nicole LePera aka The Holistic Psychologist’s resources on social media and her book How to do The Work (note: there’s a short section in this book on eating patterns that does not fit with my anti-diet beliefs and approach) https://theholisticpsychologist.com/
Sharon Martin’s blog: www.livewellwithsharonmartin.com
Brené Brown
The Power of Vulnerability tedtalk: https://www.ted.com/talks/brene_brown_the_power_of_vulnerability?language=en
The Call to Courage on Netflix
Brené Brown with Dr. Susan David on The Dangers of Toxic Positivity, Part 1 of 2
And her many, many books and her two podcasts at https://brenebrown.com/
Anxiety
Anxiety Canada website: https://www.anxietycanada.com/learn-about-anxiety/anxiety-in-adults/
Cognitive defusion: https://www.csamsandiego.com/blog/tag/cognitive+defusion
Tolerance for Uncertainty, a COVID-19 workbook (a guide to accept your feelings, tolerate distress and thrive): https://drive.google.com/file/d/1wVkHai96zxHP55b4S70FnL7YjnP0Y_fd/view
Apps/Tech: Mindshift app by Anxiety Canada; Headspace app; Calm app; Muse headband
Obsessive Compulsive Disorder / Hair-Pulling / Skin-Picking
Sunnybrook hospital guide re OCD for patients and families: https://sunnybrook.ca/uploads/1/departments/psychiatry/ocd-information-guide-2015.pdf
Workbook Getting Over OCD: a 10-step workbook for taking back your life (I don’t love the name of this but I especially like chapter 1 which many people I’ve offered it to have found helpful and validating)
Body-focused repetitive behaviours website www.bfrb.org with resources including:
The Great Big List of Favourite Fiddles (Stimulation substitutes): https://www.bfrb.org/blog/1-blog/679-the-great-big-list-of-favorite-fiddles
List of Strategies for Skin-Picking: https://www.bfrb.org/learn-about-bfrbs/treatment/self-help/127-rs-list-of-strategies-for-skin-picking-49-im-using-42-i-could-try
Sleep
10 self-care tips to help you sleep, according to science: https://www.bustle.com/p/10-self-care-tips-to-help-you-sleep-according-to-science-9760720
What really works when you’re too anxious to fall asleep: https://www.huffingtonpost.ca/entry/thinking-before-sleep_n_6572262
Depression
Mindful Way through Depression (book) by Williams and Teasdale
KC Davis’ book How To Keep House While Drowning and website resources to help with chores, hygiene and movement https://www.strugglecare.com/resources/#home-care
Workbooks
Mind Over Mood (a CBT-based) workbook including chapters about anxiety and depression
The Dialectical Behaviour Therapy workbook by Matthew McKay, Jeffrey C. Wood, Jeffrey Brantley
Childhood Emotional Neglect
Jonice Webb’s article about affirmations for healing from childhood emotional neglect: https://psychcentral.com/blog/childhood-neglect/2019/02/38-daily-affirmations-for-healing-your-childhood-emotional-neglect#5
Affirmation cards: https://www.jennseeley.com/blogs/therapy-blog
Jonice Webb’s blog and the book running on empty: https://drjonicewebb.com/
Annie Wright’s blog: https://www.anniewright.com/blog/
Anti-Diet Culture Resources
Christy Harrison (an anti-diet dietician): her podcast FoodPsych, her social media resources, and her book Anti-Diet: https://christyharrison.com/
Health At Every Size (the book) by Lindo Bacon
Sheena’s Place toronto: free Peer Support groups
ADHD resources
ADDitude magazine’s website, podcasts and free webinars: https://www.additudemag.com/
Women with ADHD: www.additudemag.com/category/adhd-add/adhd-in-adults/add-women/
Rejection Sensitive Dysphoria: www.additudemag.com/category/adhd-add/adhd-brain/rejection-sensitive-dysphoria/
Jessica McCabe’s youtube channel, How to ADHD: https://www.youtube.com/channel/UC-nPM1_kSZf91ZGkcgy_95Q
Centre for ADHD Awareness Canada (CADDAC) has many resources including:
Readings lists for individuals/families: https://caddac.ca/additional-resources/
Resource finder by location: https://caddac.ca/find-a-resource/
YouTube Channel: www.youtube.com/channel/UClHX6Hw52MmGK956KtfiHWw
Webinars and courses: https://caddac.ca/programs-and-events/
Background noise to mask the noises you don’t want to hear: https://mynoise.net/
Youtube also has many videos with binaural beats that people find helpful like: https://www.youtube.com/watch?v=ZCq1FPGi8lU
and: https://www.youtube.com/watch?v=KXPIfMyj7mI
Sensory Processing Disorder
ADDitude magazine’s website section on SPD: www.additudemag.com/sensory-processing-disorder-in-adults/
Autism Spectrum resources
Samantha Craft’s unofficial checklist for women/AFAB folks: https://the-art-of-autism.com/females-and-aspergers-a-checklist/
Dori Zener’s website lists web resources and books: https://dorizener.com/web-resources/ and https://dorizener.com/books-about-autism/
Autism Spectrum Quotient: https://psychology-tools.com/test/autism-spectrum-quotient
Tony Attwood’s website, youtube videos and books: https://www.tonyattwood.com.au/about-aspergers-m
Self-Compassion
Dr. Kristin Neff’s tedtalk, guided meditations and resources: https://self-compassion.org/
Positive Psychology
Tedtalks on research about what makes people feel happier and more fulfilled: https://positivepsychologyprogram.com/positive-psychology-ted-talks/
Dr. Martin Seligman’s tedtalk: https://www.ted.com/talks/martin_seligman_on_the_state_of_psychology?language=en
VIA Character Strengths Questionnaire is about half way down on the questionnaire centre page: https://www.authentichappiness.sas.upenn.edu/testcenter click on the test and it will ask you to login or register. Registration is here: https://www.authentichappiness.sas.upenn.edu/user/register
Grief
Coping with grief and loss guide: www.helpguide.org/articles/grief/coping-with-grief-and-loss.htm
Bereaved families of Ontario: www.bfotoronto.ca Individual peer support, groups (youth and adult groups; ongoing drop-in groups and closed registered groups). Also they have a blog with a lot of information and resources
www.mygrief.ca is a website full of information modules related grief including grieving before a loss
www.whatsyourgrief.com/blog/ has hundreds of articles related to grief
Gender Identity
A guide for families supporting youth: https://ctys.org/wp-content/uploads/CTYS-FIT-Families-in-Transition-Guide-2nd-edition.pdf
Resources for parents compiled by therapist Lindsay Elin: https://lindsayelinpsychotherapy.com/resources-for-parents-of-trans-youth/
katarina maatta-hebdon 