Wellness  Resources

 

Chapter 1: Debunking the Myth of the Neurochemical Imbalance


Books

Brogan, K. (2017). A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Harperwave.

Chabris, C. F., and D. J. Simons. 2010. The Invisible Gorilla: Thinking Clearly in a World of Illusions. London: HarperCollins.

Chopra, D., & Pert, C. (2003). Molecules of emotion: Why you feel the way you feel. New York: Scribner.

Frances, A. (2014). Saving Normal: An insider's revolt against out-of-control psychiatric diagnosis, DSM-5, big pharma, and the medicalization of ordinary life. New York, NY: William Morrow, an imprint of HarperCollins.

Gordon, J. S. (2011). Unstuck: Your guide to the seven-stage journey out of depression. London: Hay House.

Greenberg, G. (2010). Manufacturing depression: The secret history of an American disease. New York: Simon & Schuster.

Moncrieff, J. (2009). The myth of the chemical cure: A critique of psychiatric drug treatment. Basingstoke, Hampshire: Palgrave Macmillan.

Valenstein, E. S. (2002). Blaming the brain: The truth about drugs and mental health. New York: Free Press.

Whitaker, R. (2002). Mad in America. United States of America: Perseus Publishing.

Whitaker, Robert. 2015. Anatomy of an Epidemic: Magic Bullets, Psychiatric Drugs, and the Astonishing Rise of Mental Illness in America. New York: Broadway Books.


Websites

Mad in America: Here you can find blogs, research, and online courses on rethinking psychiatric care, as well as a list of physicians who promote psychosocial care rather than just medications: https://www.madinamerica.com/.

Dr. Kelly Brogan, MD—Holistic Women's Health Psychiatry:  https://kellybroganmd.com/.

Chabris, C. F., and D. J. Simons. 2010. “The Invisible Gorilla.” Video. https://tinyurl.com/2d29jw3.

 

Chapter 2: The Power of Placebo

Books

Dispenza, J. (2015). You are the placebo: Making your mind matter. Carlsbad, CA: Hay House.

Holland, J. M. (2015). Moody Bitches: The Truth About the Drugs You're Taking, the Sleep You're Missing, the Sex You're Not Having, and What's Really Making You Crazy. Center Point Large Print.

Kirsch, I. (2011). The emperor's new drugs: Exploding the antidepressant myth. New York, NY: Basic Books.

 

Chapter 3: Cost of a Quick Fix


Website

What your doctor may not know : Psychiatric Drug Facts with Peter R. Breggin, MD: https://breggin.com/.

 

Chapter 4: Getting to the Roots


Books

Harris, N. B. (2019). Deepest Well: Healing the Long-term Effects of Childhood adversity. Place of publication not identified: MARINER Books.

McGonigal, K. (2015). The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It. New York: Avery.

Whitfield, C. L. (2003). The truth about depression: Choices for healing. Deerfield Beach, FL: Health Communications.

 

Websites

CDC. "Violence Prevention." Adverse Childhood Experiences. April 01, 2016. Accessed January 23, 2019. https://www.cdc.gov/violenceprevention/acestudy/index.html.

"Got Your ACE Score?" ACEs Too High. July 10, 2018. Accessed January 23, 2019. https://acestoohigh.com/got-your-ace-score/.

Felitti, Vincent J., Robert F. Anda, Dale Nordenberg, David F. Williamson, Alison M. Spitz, Valerie Edwards, Mary P. Koss, and James S. Marks. 1998. “Relationship of Childhood Abuse and Household Dysfunction to Many of the Leading Causes of Death in Adults.” American Journal of Preventive Medicine 14(4): 245–58. doi:10.1016/S0749-3797(98)00017-8. (This is the original ACE study.)

 

Chapter 5: Call of the Imagination

                                               

Books

McTaggart, L. (2013). The intention experiment: Using your thoughts to change your life and the world. New York: Atria Paperback.

McTaggart, L. (2017). Power of Eight: Harnessing the Miraculous Energies of a Small group to heal others, your life and ... the world. New York: Atria Books.

Naparstek, B. (1995). Staying well with guided imagery. New York: Wellness Central.

Parnell, L. (2010). Tapping In: A Step-by-Step Guide to Activating Your Healing Resources through Bilateral Stimulation. Boulder: Sounds True.

Pennebaker, J. W., & Smyth, J. M. (2016). Opening up by writing it down: How expressive writing improves health and eases emotional pain. New York: The Guilford Press.

 

Websites

Healthjourneys provides an audio library of guided imagery: https://www.healthjourneys.com

The Center for Mind-Body Medicine provides self-care tips and free audios of belly breathing and guided imagery: https://cmbm.org/self-care/
 

For help on finding a therapist or physician:

            Psychology Today: https://www.psychologytoday.com/us/therapists

            EMDR certified therapists: http://parnellemdr.com/members/

            Energy Psychology therapists: https://www.energypsych.org/page/Findpractitioner

            Academy of Integrative Health and Medicine providers: https://www.aihm.org/search/custom.asp?id=4620

 

Chapter 6: Breath as Anchor

 

Books

Brown, R. P., & Gerbarg, P. L. (2012). The healing power of the breath: Simple techniques to reduce stress and anxiety, enhance concentration, and balance your emotions. Boston, MA: Trumpeter.

Siegel, D. J. (2011). Mindsight: The new science of personal transformation. New York: Bantam Books.

Vranich, B. (2016). Breathe: The simple, revolutionary 14-day program to improve your mental and physical health. London: Hay House.

Websites

Consider a breathing app to guide you: https://productivitybytes.com/deep-breathing-apps/

 

Chapter 7: Mind as Master Storyteller

 

Books

Goleman, D., & Davidson, R. J. (2018). Altered traits: Science reveals how meditation changes your mind, brain, and body. New York: Avery.

Orsillo, S. (2011). The Mindful Way through Anxiety. Ct: Guilford Press.

Segal, Z. V., J. M. G. Williams and J. D. Teasdale (2013). Mindfulness-based cognitive therapy for depression, Second Edition. New York, Guilford Press.

Williams, J. M. G., Teasdale, J.D., Segal, Z.V., & Kabat-Zinn, J. (2007). The mindful way through depression: Freeing yourself from chronic unhappiness. New York: Guilford Press


Websites and Apps

Meditation apps:

            Headspace: https://www.headspace.com

            Calm: https://www.calm.com

            The Mindfulness App: https://themindfulnessapp.com/

            Insight Timer: https://insighttimer.com/

 

Chapter 8: Body as Navigator


Books

Hay, L. L. (2012). Heal your body: The mental causes for physical illness and the metaphysical way to overcome them. Carlsbad, CA: Hay House.

Prendergast, J. J. (2015). In Touch: How to Tune into the Inner Guidance of Your Body and Trust Yourself. Boulder: Sounds True.


Chapter 9: Body as Mover

Books

Keeney, B. (2007). Shaking medicine: The healing power of ecstatic movement. Rochester, VT: Destiny Books.

Weintraub, A. (2004). Yoga for depression: A compassionate guide to relieving suffering through Yoga. New York: Broadway Books.


Websites

Yoga with Adriene: https://yogawithadriene.com/free-yoga-videos/dedicate-a-30-day-yoga-journey/

Yoga Glo: https://www.glo.com/

 

Gaia: www.gaia.com
 

Videos

LifeForce Yoga to Beat the Blues - Level 1, Amy Weintraub

LifeForce Yoga to Beat the Blues - Level 2, Amy Weintraub

BodyWisdom Yoga for Beginners

 

Chapter 10: Nourishing the Body    

Books        

Nutrition

Buettner, D. (2015). The Blue Zones Solution: Eating and Living Like the World's Healthiest People. San Francisco: Instaread.

Hyman, M. (2013). The blood sugar solution cookbook: More than 175 ultra-tasty recipes for total health and weight loss. New York: Little, Brown and Company.

Pollan, M. (2009). In defense of food: An eater's manifesto. Turtleback Books.

Pollan, M., & Kalman, M. (2013). Food rules: An eater's manual. New York, NY: Penguin Books.

 

Microbiome

Anderson, S. C., Cryan, J. F., & Dinan, T. G. (2017). The psychobiotic revolution: Mood, food, and the new science of the gut-brain connection. Washington, D.C.: National Geographic Partners.

Mayer, E. A. (2018). The mind-gut connection: How the hidden conversation within our bodies impacts our mood, our choices, and our overall health. New York: Harper Wave.

 

Websites

Sources of healthy, plant-based recipes:

Natural MD Kitchen: https://avivaromm.com/category/natural/natural-md-kitchen/

Blue Zones Meal Planner: https://meals.bluezones.com/

Lexi’s Clean Kitchen: https://lexiscleankitchen.com/

Love & Lemons: https://www.loveandlemons.com/

Nourishing Meals: Healthy Recipes from The Whole Life Nutrition Kitchen: http://www.nourishingmeals.com/

 

Information to help restore healthy gut function:

Elimination Diet: https://avivaromm.com/elimination-diet/

Aviva Romm, MD, Repair Your Gut: https://avivaromm.com/category/repair-your-gut/

 

Chapter 11: Restoring the Body with Sleep

 

Books

Crutchley, L. (2017). Nocturnal Journal: A late-night exploration of what's really on your mind. Place of publication not identified: Penguin Books.

Jacobs, G. D. (2011). Say goodnight to insomnia: The 6-week programme proven more effective than sleeping pills. London: Rodale.

Walker, M. P. (2018). Why we sleep: The new science of sleep and dreams. London, UK: Penguin Books.

Sleep Apps

Digipill: Provides guided meditations for insomnia: http://digipill.com/

Pzizz: Combines psychoacoustics, breathing, mindfulness, and guided imagery to help with sleep: https://blog.pzizz.com/the-science-behind-pzizz-ef5722ee71a5

Sleep Genius: Developed to help NASA astronauts sleep better in space: http://sleepgenius.com/

Sleep Diary

National Sleep Foundation: https://www.sleepfoundation.org/sites/default/files/SleepDiaryv6.pdf

 


Light Therapy Boxes and Dawn Stimulators

Reviews on Best Light Therapy Boxes: http://bestreviews.com/best-light-therapy-lamps

Reviews on Dawn Stimulators: https://www.bestreviews.guide/dawn-simulators

 

Can’t decide which option might be best for you? Check out: http://www.sleepreviewmag.com/2016/05/light-dawn-simulation/

 
 

Online Cognitive Behavioral Therapy for Insomnia

SHUTi: https://vimeo.com/171933356

Sleepio: https://www.sleepio.com/

 

 Chapter 12: Environment as Sustenance or Poison

 

Books

Li, Q. (2018). Forest bathing: How trees can help you find health and happiness. NY, NY: Viking.

Ober, C. (2014). Earthing: The most important health discovery ever! Basic Health Publications.

Selhub, E. M., & Logan, A. C. (2014). Your brain on nature: The science of nature's influence on your health, happiness, and vitality. Toronto: HarperCollins.

 

Websites

NHS Shetland Nature Prescriptions Calendar. https://www.healthyshetland.com/site/assets/files/1178/730-1309-17-18_nature_prescriptions_calendar_4sep.pdf

On Being: Gordon Hempton - Silence and the Presence of Everything (December, 29, 2016): https://onbeing.org/programs/gordon-hempton-silence-and-the-presence-of-everything/

More on Gordon Hempton and his soundscapes: https://www.soundtracker.com/

 

Resources for less toxic cleaning and beauty products:

EWG’s Skin Deep Cosmetic Database: https://www.ewg.org/skindeep

EWG’s Healthy Living App: https://www.ewg.org/apps/

Mindbodygreen DIY Non-Toxic Cleaning Products: https://www.mindbodygreen.com/0-8609/diy-9-nontoxic-cleaning-products.html

Nature’s Nurture: http://naturesnurtureblog.com/non-toxic-household-cleaners/

Chapter 13: Heart, Energy, and Soul as Conductors and Synthesizers

 

Books

Childre, D. L., Martin, H., & Beech, D. (2000). The HeartMath solution. San Francisco, CA: Harper.

Childre, D. L., Martin, H., Rozman, D., & McCraty, R. (2016). Heart intelligence. Cardiff, CA: Waterfront Press.

Church, D. (2018). Mind to matter: The astonishing science of how your brain creates material reality. Carlsbad, CA: Hay House.

Emoto, M. (2005). The hidden messages in water. New York: Atria Books.

Goleman, D., & Davidson, R. J. (2018). Altered traits: Science reveals how meditation changes your mind, brain, and body. New York: Avery.

Ortner, N. (2015). The tapping solution for pain relief: A step-by-step guide to reducing and eliminating chronic pain. Carlsbad, CA: Hay House.

 Websites

HeartMath Institute: https://www.heartmath.com/

Tara Brach guided meditations: https://www.tarabrach.com/guided-meditations/

 

Information for Emotional Freedom Technique:

The Gary Craig Official EFT Tapping Tutorial: Offers free tutorials on EFT: https://www.emofree.com/eft-tutorial/eft-tapping-tutorial.html

Aamet International: Download a free EFT manual: https://aametinternational.org/discover-eft/free-eft-manual/

EFT: Download a free EFT manual: https://www.eftuniverse.com/navigation/eft-manuals

 

Information on EMDR and finding an EMDR-trained clinician:

Parnell Institute: http://parnellemdr.com/

EMDR International Association: https://www.emdria.org/default.aspx

 

Chapter 14: Connecting the Pieces

 

Books

Hari, J. (2019). Lost Connections: Uncovering the Real Causes of Depression and the Unexpected Solutions[LBK6] . Place of publication not identified: Bloomsbury.

Frankl, V. E. (1963). Man's Search for Meaning. New York: Pocket Books.

 

 

 

 

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