Resources

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COVID-19

In order to help maintain a healthy mental state of mind and possibly help anchor others who are also struggling, please consider the following ways to care for yourself from your friends at Integrative Counseling Group:

 -  Avoid excessive exposure to media coverage of COVID-19  

 -  Take care of your mind AND body by practicing breathing exercises, stretching, getting daily exercise, or meditate. Try to eat healthy, maybe try that new recipe you’ve been eyeing. Get plenty of sleep and avoid excessive use of alcohol and drugs. 

 -  Make time to unwind and remind yourself that strong emotions will fade.  

 -  Connect with others! As much as technology can be a barrier, it can be useful to help us stay connected and maintain healthy relationships without seeing people face-to-face. Face-time with family or Zoom date with friends!

-  Try to maintain a sense of hope and positive outlook. Remember, if you identify with having negative self-talk, irrational or unproductive worries or thoughts, ask yourself how you can reframe them to become a positive, rational, or productive thought. Focus on what you CAN control to keep yourself healthy and let go of what you can’t. Avoid catastrophizing and focusing on a timeline, neither are helpful right now.  


https://emergency.cdc.gov/coping/selfcare.asp 


https://store.samhsa.gov/product/Taking-Care-of-Your-Behavioral-Health-During-an-Infectious-Disease-Outbreak/sma14-4894 


https://kidshealth.org/en/parents/coronavirus-how-talk-child.html


https://www.psychologytoday.com/us/blog/hope-resilience/202003/how-talk-your-kids-about-covid-19 


https://www.cdc.gov/childrenindisasters/helping-children-cope.html


Mindfulness: https://www.mindful.org/free-mindfulness-resources-for-calm-during-covid-outbreak/


The Happiness Lab podcast released new Podcasts dealing with social isolation and how to make rational decisions in a time of high anxiety


Brene Brown's new podcast to support us during COVID-19: “Unlocking Us” 


Mind-Body Wellness

Full Catastrophe Living by John Kabat-Zinn


How to be Nice to Yourself: The Everyday Guide to Self Compassion: Effective Strategies to Increase Self-Love and Acceptance by Laura Selberstein-Tirch


The End of Mental Illness by Daniel Amen


Freedom from Pain: Discover Your Body's Power to Overcome Physical Pain by Peter Levine and Maggie Phillips


Nutritional Treatments to Improve Mental Health Disorders by Anne Procyk


A Mindful Evening: Complete Each Day with a Calm Mind and Open Heart by David Dillard-Wright


10% Happier - Podcast


Free online yoga courtesy of  https://www.shinyhappyyoga.com/online-classes 


YMCA during COVID-19: Offering 60 Free Exercise Videos Online: www.YMCA360.org


Perinatal

Pregnancy Brain: A Mind-Body Approach to Stress management During a High Risk Pregnancy by Parijat Deshpande


Birth Without Fear: The Judgement-free Guide to Taking Care of Your Pregnancy, Birth, and Postpartum by January Harshe


The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality by Kimberly Ann Johnson


Ina May's Guide to Childbirth (Updated Version) by Ina May Gaskin (midwife)


New Mom Self-Care Checklist and Doodle Journal: Taking Care of Yourself Postpartum by Mama Sweetsong


Mom and Mind - podcast


Good Moms Have Scary Thoughts: A Healing Guide to the Secret Fears of New Mothers by Karen Kleiman


Tokens of Affection: Reclaiming Your Marriage After Postpartum Depression by Karen Kleiman and Amy Wenzel


Heal Your Birth Story: Releasing the Unexpected by Maureen Campion


Postpartum Support International (includes online support groups)

 https://www.postpartum.net/get-help/psi-online-support-meetings/ 


Northshore MOMS Line - 866-364-MOMS or 866-364-6667 - A free, confidential, 24/7 hotline for pregnant and postpartum moms, and their families! 

Parents & Couples

Breathe Mama Breathe: 5 Minute Mindfulness for Busy Moms by Shonda Moralis


The Whole Brain Child: 12 Revolutionary Strategies to Nurture your Child's Developing Mind by Daniel Siegel and Tina Payne Bryson


You are a F*cking Awesome Mom: So Embrace the Chaos, Get Over the Guilt, and Be True to You by Leslie Anne Bruce


No Drama Discipline: The Whole-brain Way to Calm the Chaos and Nurture your Child's Developing Mind by Daniel Siegel and Tina Payne Bryson


Everyday Blessings: The Inner Work of Mindful Parenting by John Kabat-Zinn and Myla Kabat-Zinn


Webinar for Resilience, Coping and Parenting Strategies during these uniquely challenging times

https://myocdcare.com/coping/?fbclid=IwAR0BjR3pl5WwAiiE5SerOTQoA5SgrLwEzcahke6Ceo2IAHuZRrnqPB8oI6o


Trauma Proofing Your Kids: A Parents' Guide for Instilling Confidence, Joy, and Resiliance by Peter Levine and Maggie Kline


Parenting From the Inside Out: How a Deeper Self-Understanding Can Help You Raise Children Who Thrive by Dan Siegel and Mary Hartzell


The Seven Principles for Making Marriage Work by John Gottman and Nan Silver


The Five Love Languages by Gary Chapman

Mood and Anxiety Disorders

Anxiety and Depression Association of America (Education and Support)

 https://adaa.org/finding-help/getting-support 


The Depression Cure: The 6-Step Program to Beat Depression Without Drugs by Stephen Ilardi


Depression and Bipolar Support Alliance (Education and Support) 

https://www.dbsalliance.org/support/chapters-and-support-groups/ 


Trauma

We strongly recommend that you utilize these books in combination with therapy and let your therapist know that you are following one of these resources. 


The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel Van der Kolk


The Post-Traumatic Growth Guidebook: Practical Mind-Body Tools to Heal Trauma, Foster Resilience, and Awaken Your Potential by Arielle Schwartz


Healing Trauma by Peter Levine