Introducing Cognitive Behavioural Therapy (Introducing...) (22 page)

Alternative approaches

Embracing Uncertainty
by Susan Jeffers (Hodder & Stoughton, 2003).

Feel the Fear and Do It Anyway
by Susan Jeffers (Vermilion, 2007). This is a reprint and update of a book first published in 1987.

Learn to Relax: Proven Techniques for Reducing Stress, Tension and Anxiety – and Promoting Peak Performance
by C. Eugene Walker (Wiley, 2000).

Books on social anxiety or shyness

CBT

The Shyness and Social Anxiety Workbook: Proven Techniques for Overcoming Your Fears
by Martin Antony and Richard Swinson (New Harbinger Publications Inc., 2000).

Dying of Embarrassment: Help for Social Anxiety and Phobia
by Cheryl Carmin, Alec Pollard, Teresa Flynn & Barbara Markway (New Harbinger Publications Inc., 1992).

Overcoming Social Anxiety and Shyness
by Gillian Butler (Robinson, 2009).

Books for better general mental health

CBT

Mind Over Mood: Change How You Feel by Changing The Way You Think
by Dennis Greenberger and Christine A. Padesky (Guilford Press, 1995).

The Feeling Good Handbook
by David D. Burns (Plume, 2000).

Reinventing your Life
by Jeffrey E. Young (Penguin, 1998).

Manage your Mind
by Gillian Butler and Tony Hope (Oxford University Press, 1995).

Other Approaches

Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment
, by Martin E. P. Seligman (Free Press, 2004).

Feeling Better, Getting Better, Staying Better: Profound Self-Help Therapy for Your Emotions
by Albert Ellis (Impact Publishers Inc., 2001).

The Four Agreements by Don Miguel Ruiz (Amber-Allen, 1997
).

Healing Without Freud or Prozac: Natural Approaches to Curing Stress, Anxiety and Depression
by David Servan-Schreiber (Rodale International Limited, 2005).

Mindful Recovery: A Spiritual Path to Healing from Addiction
by Thomas Bien and Beverly Bien (Wiley, 2002).

The Power of Now: A Guide to Spiritual Enlightenment
by Eckhart Tolle (New World Library, 2003).

Self-Coaching: How to Heal Anxiety and Depression
by Joseph Luciani (Wiley, 2001).

Books to help with relationship problems

CBT

Love Is Never Enough: How Couples Can Overcome Misunderstandings, Resolve Conflicts, and Solve Relationship Problems Through Cognitive Therapy
by Aaron T. Beck (HarperCollins, 1989).

The Seven Principles for Making Marriage Work
by John M. Gottman and Nan Silver (Three Rivers Press, 2000).

Books to help with physical problems and pain

CBT

Overcoming Chronic Pain: A Self-Help Guide Using Cognitive Behavioural Techniques
by Frances Cole, Hazel Howden-Leach, Helen McDonald and Catherine Carus (Robinson, 2005).

Coping Successfully with Pain
by Neville Shone (Sheldon Press, 2002).

Coping with Chronic Fatigue
by Trudie Chalder (Sheldon Press, 1995).

Alternative approaches

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
by Jon Kabat-Zinn (Delta, 1990).

Full Catastrophe Living: How to Cope with Stress, Pain and Illness Using Mindfulness Meditation
by Jon Kabat-Zinn (Piatkus, 2001).

Helpful websites and electronic resources

We have identified several additional sources for both self-help and professional help. If you type ‘depression’, ‘anxiety’, ‘self-help’ or similar terms into a search engine, you’ll uncover an endless stream of possible resources. Do beware as the internet not only has valuable, reliable resources but also contains thousands of advertisements and gimmicks. Be especially cautious about official-sounding organizations that heavily promote expensive materials. Don’t believe absurd promises of instant cures for any problems, psychological or otherwise. In looking at any site do consider and make enquiries regarding the reliability of the source of the information. Check out whether the authors have recognized professional training and qualifications.

Many web forums host chat rooms for people who have a variety of emotional problems. If you do access them for support, bear in mind that you have no idea who you are talking to when you join a web forum. Others in it may know very little about your particular difficulty, or, even worse, be trying to take advantage of a person in distress. However, if you are aware of these possible problems and exercise caution, you may find these forums supportive and helpful. Do be vigilant, and don’t get drawn into unhelpful communication which may be masquerading as support.

We’ve compiled a list of some legitimate websites that don’t sell snake oil but do provide excellent information about a variety of emotional issues. Good quality information is most likely to be found on websites provided by governmental, professional and charitable organizations.
We have focused on the UK but most countries will have their own equivalents
.

Professional organizations

In addition to providing information to the general public, most of the professional organizations below also issue and enforce the codes of practice for their profession. The codes of practice ensure that employers, colleagues, service users, carers and members of the public know what standards they can expect from that registered profession. They protect the public by requiring high standards of education, conduct and practice of all members of the profession.

The British Psychological Society
www.bps.org.uk

The BPS provides information about treatment and facts about a variety of emotional disorders. It also holds a register of qualified psychologists, and information on their areas of specialization.

The British Association for Behavioural and Cognitive Psychotherapies
www.babcp.com

The BABCP has information for the public about anxiety and other mental disorders. It has a list of CBT-qualified therapists within a variety of core professions, including clinical psychology, nursing, medicine, social work and psychotherapy.

Royal College of Psychiatrists
www.rcpsych.ac.uk

The Royal College of Psychiatrists provides comprehensive factsheets and information.

The Health Professions Council
www.hpc-uk.org

The HPC is the regulator for specified professions including practitioner psychologists, set up to protect the public. They hold a register of health professionals who meet the required standards for their training, professional skills, behaviour and conduct.

Voluntary organizations for information and support

Anxiety UK
www.anxietyuk.org.uk

This is a user-led organization, run by sufferers and ex-sufferers of anxiety disorders, supported by a high-profile medical advisory panel. They work with people suffering from anxiety disorders, providing information, support and understanding via an extensive range of services, including one-to-one therapy, telephone support and groups.

ChildLine
www.childline.org.uk

ChildLine is a counselling service for children and young people. They are available by phone on 0800 1111, or via email from the website. They also offer a one-to-one chat or you can send them a message – you can post messages to the ChildLine message boards and you can text ChildLine. You can contact ChildLine about anything – no problem is too big or too small. Perhaps you are feeling scared or out of control or just want to talk to someone. Some of the things that you might want to be in contact about are feeling lonely or unloved, worries about the future, problems about school, bullying, drugs, pregnancy, HIV and AIDS, physical and sexual abuse, running away and concerns about parents, brothers, sisters and friends and crimes against you.

Mind
www.mind.org.uk

Mind is the national association for mental health and it provides high-quality information and advice, as well as running campaigns to promote and protect good mental health for everyone. They have very helpful factsheets, and information on activities and groups in your area.

The National Society for Prevention of Cruelty to Children
www.nspcc.org.uk

The NSPCC is available to provide advice to adults who are worried about a child. Whether you have a serious concern about a child being badly treated which you wish to report, or simply need advice about a child’s welfare, they are available to help. You don’t have to say who you are and if you are calling they do not track where you are phoning from. The telephone number is 0808 800 5000.

No More Panic
www.nomorepanic.co.uk

This site provides valuable information for sufferers and family members of those suffering from panic, anxiety, phobias and obsessive-compulsive disorders (OCD), as well as information for friends and family. They provide members with support, advice and a chance to meet like-minded people and make friends along the way. They advocate using the website information, message forum and chat room alongside any care a sufferer is currently receiving from their physician or therapist.

OCD-UK
www.ocduk.org

This organization is run by suffers for sufferers, and works with and for people with obsessive-compulsive disorder (OCD).

Rethink
www.rethink.org

This is a national mental health membership charity, helping people affected by severe mental illness. Their aim is to make a practical and positive difference by providing hope and empowerment through effective services, information and support to all those who need such help. They carry out research which informs national mental health policy and actively campaign for change.

Mental Health Shop
www.mentalhealthshop.org.uk

The Mental Health Shop is Rethink’s specialist online store for books, free PDF guides, factsheets, DVDs, educational packs and other mental health resources. They support people affected by mental illness in getting back into employment. They also give information, and have factsheets on adults’ and children’s difficulties. Their resources are available in several languages.

SANE
www.sane.org.uk

SANE provides information on all aspects of mental illness including depression and manic-depression. The site also offers practical support for anyone affected by mental ill health.

Information about mental health conditions

Electronic Quality Information for Patients (EQUIP
)
www.equip.nhs.uk

This is an NHS website with very helpful health and social care information for UK patients, their families and carers. Health information topics cover over 40 sub-sections from alcohol to bereavement, information for carers, a section on mental health and a number of other areas. There are also sections on the health of specific groups such as children, men, women, young people, older people and parents, and family support. The website provides links to other sites and information resources in almost 100 languages, as well as providing the facility to search a directory of over 4000 national and local support groups and services, which are checked regularly.

The Mental Health Foundation
www.mentalhealth.org.uk

The Mental Health Foundation brings together evidence-based help and information to influence UK policy and practice, and to support people with mental ill health or with learning disabilities. Their aim is to reduce the suffering caused by mental ill health and to help people lead mentally healthier lives. They help people to survive, recover from and prevent mental health problems, by carrying out research, by developing practical solutions for better mental health services, by campaigning to reduce stigma and discrimination and by promoting better mental health for all. They work across all age ranges and all aspects of mental health to maximize everyone’s mental wellbeing.