Counseling & Wellness Center

How do I feel more relaxed and at-ease? (overcoming anxiety)

Books

Workbooks

The Anxiety and Phobia Workbook, by Edmund J. Bourne

Social Anxiety

Conversationally Speaking: Tested New Ways to Increase Your Personal and Social Effectiveness, by Alan Garner

Quieting the Mind

The Power of Now: A Guide to Spiritual Enlightenment, by Eckhart Tolle

The Untethered Soul: The Journey Beyond Yourself, by Michael A. Singer

Falling into Grace: Insights on the End of Suffering, by Adyashanti

Videos

The Need to Slow Down Meditation, by The Reach Approach (YouTube)

One-Moment Meditation: "How to Meditate in a Moment" (YouTube)

Conscious Breathing Meditation, by The Reach Approach (YouTube)

Open to Receive Love and Abundance Meditation (YouTube)

Being the Best You Can Be Meditation, by The Reach Approach (YouTube)

How to Feel Beautiful Guided Visualization, by Debra Berndt (YouTube)

 

Websites

Calm Clinic

Anxiety BC

Chopra Lifestyle - Guided Meditations

Tara Brach's Audio Archive of Guided Meditations

Tiny Buddah

Articles

Feeling Overwhelmed? Remember RAIN

Apps

Relax Melodies: Sleep & Yoga

  1. Create a sleep mix by selecting sounds and music that you like.
  2. Slip naturally into a relaxed state or a deep sleep...!
  3. Awake, feel refreshed and happier
  4. Do it again, anytime!

Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing. Breathing exercises have been documented to decrease the body's "fight-or-flight" (stress) response, and help with mood stabilization, anger control, and anxiety management. Breathe2Relax can be used as a stand-alone stress reduction tool, or can be used in tandem with clinical care directed by a healthcare worker.

buddhify - mindfulness to go

  • Over 80 custom guided audio meditation tracks
  • Tracks are designed for 15 locations inc: going to sleep
  • Tracks range from 5-30 minutes
  • Solo meditation timer
  • Together section with community stats and Q&A

PTSD Coach was designed for Veterans and military Service Members who have, or may have, Posttraumatic Stress Disorder (PTSD). This app provides users with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help users manage the stresses of daily life with PTSD. Tools range from relaxation skills and positive self-talk to anger management and other common self-help strategies. Users can customize tools based on their preferences and can integrate their own contacts, photos, and music. This app can be used by people who are in treatment as well as those who are not. PTSD Coach was created by VA's National Center for PTSD and DoD's National Center for Telehealth & Technology.

MindShift This app includes strategies to deal with everyday anxiety, as well as specific tools to tackle Test Anxiety, Perfectionism, Social Anxiety, Performance Anxiety, Worry, Panic, Conflict

Free Meditation - Take a Break

  • RELAX EASILY and quickly as you are voice-guided step by step
  • CHOOSE from two relaxing audios:
    • Work Break Relaxation
    • Stress Relief Meditation
  • LISTEN with or without MUSIC
  • READ instructions to support and enhance your experience
  • Get support on the Meditation Oasis website

Stop, Breathe & Think

  • Meditation Guide with check-in and tailored meditations
  • Self-meditation timer
  • Meditations to start and end your day

Smiling Mind is meditation made easy. A simple tool that helps put a smile on your mind anytime, anywhere and everyday. Smiling Mind is a unique web and App-based program developed by a team of psychologists with expertise in youth and adolescent therapy, Mindfulness Meditation and web-based wellness programs. Smiling Mind is a not-for-profit initiative that provides six free Mindfulness Meditation Programs including:

  • Bite Size
  • 7-11 Years
  • 12-15 Years
  • 16-22 Years
  • Adults
  • Extended Meditations

DBT Self-help is a tool that helps you manage overwhelming emotions, break destructive impulsive behaviors, navigate relationships and cultivate mindfulness. It contains skill descriptions complete with rationale and practice tips that will enable you to develop and practice the needed skills. The skills are based upon the principles and skills taught in Dialectical Behavioral Therapy skill classes.

Relax Rain - Nature sounds Relax with the best sounds of the rain. Fall asleep faster and sleep better! Ideal to relax, sleep, meditate, concentrate or if you have problems with tinnitus (ringing of the ears). The app plays different sounds of the rain, the sounds played in this way are also known as white noise. White noise has beneficial effects on the body and mind because, covering the noise of the external environment, promotes relaxation and concentration.

Nature Sounds Relax and Sleep Want to relax for 10 minutes during the day at home or in office? Want to improve brain work? Or may be want to dream about beautiful nature landscapes? Increase concentration? Then choose from a list of 6 different good quality nature relaxing sounds (sounds of nature) which include thunder, ocean sounds, sea, birds sounds, rain, night in jungle, water sounds, waterfall, nature and start your personal audio therapy.

MY3 - Support Network Stay connected to your network when you are in a time of crisis with MY3. With MY3, you define your network, and your plan to stay safe. With MY3 you can be prepared to help yourself and reach out to others when you are feeling suicidal. Remember, there is hope and a life to look forward to even in your darkest moments. This app can help you get through the difficult moments. Who are your 3? Is it your sister, your therapist, or your neighbor down the street? Download this app to ensure that your 3 are there to help you when you need them most.

Headspace - Meditation Using proven meditation and mindfulness techniques we'll show you how to train your mind for a healthier, happier, more enjoyable life.

Handouts

Distress Tolerance and Radical Acceptance (PDF)

Dialectical Behavior Therapy Acronyms: ACCEPTS, SOLVED, IMPROVE (PDF)