Wellness Resources

 

Empower Yourself with Information

What resources helped you on your health journey? Please share. Love updates! 

 

Adverse Childhood Events (ACE)

Deepest Well: Healing the Long Term Effects of Childhood Adversity, N.B. Harris, 2019

The Truth About Depression: Choices for Healing, C.L. Whitfield. 2003

 

 

Breath

Books:

The Healing Power of the Breath, Richard Brown & P.L. Gerbarg, 2012

Breathe: The Simple, Revolutionary 14 Day Program to Improve Your Mental and Physical Health, B. Vranich, 2016

Apps: There are many but here are a few patients routinely tell me about.

Breathing App: Simple app to teach and practice resonant breathing from one to thirty minutes

Prana Breath: Calm & Meditate: This app teaches different breathing methods to help regulate your stress. It also offers reminders to practice and tracks your progress.

Stop,Breathe & Think: This app teaches breathing techniques as well as meditation and yoga. It encourages checking in with your emotions first to see what body needs and tracks your progress and emotional wellbeing.

Depression

Books:

A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives, Kelly Brogan, 2016

The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, Alex Korb, 2015

Unstuck: Your Guide to the Seven Stage Journey Out of Depression, James Gordon, 2008

EMDR

Books:

Tapping In: A Step-by-Step Guide to Activating Your Healing Resources Through Bilateral Stimulation, Laurel Parnell. In this book you can learn some of the principles behind EMDR you can use on yourself to release emotional and physical distress.

Websites:

EMDR International Association: Provides information and research on EMDR and a list of providers in your area. EMDR is a evidence based treatment for trauma, which is often at the root of depression, anxiety, PTSD, and other mental illness.

The Institute for Creative Mindfulness: Jaime Marich offers a wide range of trainings and retreats combining EMDR, expressive arts and mindfulness.

Parnell Institute: Laurel Parnell provides information on attachment-focused EMDR, which is a powerful means of treating relational trauma, one that I use in my practice everyday. The website provides a list of trained therapists.

 

 

Energy Medicine & Psychology

 

Books:

Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality, Donna Eden, 2008

Energy Medicine for Women, Donna Eden

Discover the Power of Meridian Tapping, Patricia Carrington

Emotional Freedom: Techniques for Dealing with Emotional and Physical Distress, Gary Flint

The EFT Manual, Gary Craig

Tapping into Ultimate Success, Jack Canfield & Pamela Bruner

 

Websites:

Association for Comprehensive Energy Psychology: Provides information on the fascinating field of energy psychology, which now has over 50 randomized controlled trials validating its effectiveness in getting to the roots of physical and emotional issues.

EFT Universe: Dawson Church offers a free manual on EFT so you can quickly and easily learn this powerful tool. Free tutorials and lots of information are also available.

Official EFT: Gary Craig's website offers tutorials from beginning to advanced so you can learn this powerful technique that can help with everything from stress, anxiety, depression, insomnia, pain, and traumas big and small.

The Tapping Solution: This site offers information on the science and practice of tapping and a search engine to find practitionerse  in your area. Videos, books, online summits, and an app all offer other avenues for learning and healing with this simple and effective tool.

Environment

Environmental Working Group:  This is the ultimate website to find products for your home and body free of dangerous toxins and chemicals. It also offers an annual list of the Clean Fifteen and Dirty Dozen foods based on pesticide residue, so you can  decide how best to spend your money when it comes to organic foods. 

Exercise

Video:

Ted Talk, The Brain Changing Benefits of Exercise, Wendy Suzuki, 2017

Finding a Therapist/Physician

Psychology Today: Can find bios about therapists in your area. seeking one that can help teach you mindfulness tools and offers somatic therapeutic approaches including somatic therapy, EMDR, EFT, or hypnotherapy is optimal, but the most important factor is finding someone with whom you feel  comfortable and supported.

The Center for Mind-Body Medicine: Can seek practioners in your area who have been trained in integrative healthcare and mind-body medicine here.

Academy of Integrative Health and Medicine: ANother option for seeking integrative healthcare provider.

The Institute for Functional Medicine: check out this site if seeking a provier to help with chronic health issues not being resolved with conventional medicine. Functional medicine practitioners seek root causes and focus on healing the gut, restoring a healthy microbiome, and reducing inflammation.

Guided  Imagery

Books:

Staying Well with Guided Imagery, Bellaruth Naperstak, 1995

Websites:

Healthjourneys: Bellaruth Naparstek, the guru of guided imagery, provides an enormous audio library of guided imagery for everything from addiction and compulsions, anxiety, depression, headaches, relationships, insomnia, to relaxation and stress relief. Whatever you're dealing with she probably has a guided imagery created for just that.

Intentions

Books:

The Intention Experiment, Lynne McTaggart

The Power of Eight: Harnessing the Miraculous Energies of a Small Group to Heal Others, Your Life, and the World, Lynne McTaggart

Mind to Matter: The Astonishing Science of How Your Brain Creates Material Reality, Dawson Church

Meditation

Books:

Altered Traits: Science reveals how meditation changes your mind, brain, and body, D. Goleman & R.J. Davidson, 2018

 

Mindsight: The new science of personal transformation, D.J. Siegal, 2011

The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness, JMG Williams, JD Teasdale & J. Kabat-Zinn, 2007

The Mindful Way through Anxiety, Susan Orsillo & Lizabeth Roemer

Apps:

Headspace:  Learn the basics of meditation to decrease stress and improve mood and sleep in just a few minutes a day. Can do a free trial and see what you think.

Calm: Offers guided meditations, relaxing music, mindful movement, nature sounds and scenes, and masterclasses taught by mindfulness experts. It also offers a free trial so you can see which app works best for you and your life.

Insight Timer: Free app offering huge library of guided meditations of varying durations.

Microbiome

Books:

The mind-gut connection: How the hidden conversation within our bodies impacts our mood, our choices, and our overall health, EA Mayer, 2018

The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut Brain Connection, SC Anderson & JF Dinan, 2017

 

Nature

Books:

Forest Bathing: How Trees Can Help You Find Health and Happiness, Qing Li, 2018

Your Brain on Nature: The Science of Nature's Influence on Your Health, Happiness, and Vitality, Eva Selhaub & Alan Logan, 2014

Audio:

Gordon Hempton: Check out Gordon Hempton's sounds of nature to decrease stress and improve your mood.

Websites:

National Park Service Healthy Parks Healthy People US: An initiative by the NPS to promote connecting people with nature as a "gateway to good health - for the people and the planet."

Nature Rx YouTube video: Watch for a good, healing laugh.

Park Rx America: Robert Zarr, a board certified pediatrician, created this program to prescribe nature rather than drugs. Type in your zipcode and find a park near you to improve your health, mood, decrease stress, and improve your immune system.

Nutrition

Books:

The Blue Zones Solution: Eating and Living Like the World's Healthiest People,Dan Buettner, 2015

The Blue Zones Kitchen, 100 Recipes to Live to 100, Dan Buettner, 2019

The Blood Sugar Solution Cookbook: More than 175 ultra-tasty recipes for total health and weight loss, Mark Hyman, 2013

Food: What the Heck Should I Cook?: More than 100 Delicious Recipes--Pegan, Vegan, Paleo, Gluten-free, Dairy-free, and More--For Lifelong Health, Mark Hyman, 2019

Food, What the Heck Should I Eat?, Mark Hyman, 2018

In Defense of Food, Michael Pollan, 2009

Food Rules: An Eater's Manual, Micheal Polla, 2013

Websites:

Blue Zones Recipes: This site offers free recipes and also a meal planner that can help you assemble healthy meals for the week.

Natural MD Kitchen: Aviva Romm, MD offers recipes and tons of information on healthy living and eating. She has a newsletter, podcast, and books as well.

 

Nourishing Meals: Healthy Recipes from the Whole Life Nutrition Kitchen: Alissa Segersten offers lots of whole food recipes and information on wellness and health.

 

 

Research

PubMed: Website developed by the US National Library of Medicine as part of the National Institute of Health offering citations and research articles in scientifically based, peer reviewed journals.

CAM on PubMed: A subset of PubMed offering information specifically on complementary and alternative medicine (CAM).

Cochrane Reviews: Provides a collection of databases offering access to high quality independent research

GreenMedInfo: A database and newsletter that provides citations to research on natural health and healing.

The Number Needed to Treat: A group of physicians who accept no outside funding or advertisements and provide summaries of the best of evidence based medicine

The People's Pharmacy:  An independent website that offers weekly updates on health information to give consumers the power to make wise choices about their own health.

Sleep

Books:

Why We Sleep: Unlocking the Power of Sleep and Dreams, Matthew Walker, 2018

Say Goodnight to Insomnia: The 6 Week Programme Proven more Effective than Sleeping Pills, GD Jacobs, 2011

Apps:

Digipill: Provides guided meditations for insomnia

Pzizz: Combines psychoacoustics, breathing, mindfulness, and guided imagery to help with sleep

Sleep Genius: Developed to help NASA astronauts sleep better in space

Sleep Diary:

National Sleep Foundation

Light Therapy Boxes and Dawn Stimulators:

Reviews on Best Light Therapy Boxes

Reviews on Dawn Stimulators

 

Can’t decide which option might be best for you? Check out sleepreviewmag.com

Online Cognitive Behavioal Therapy for Insomnia (CBTi): most effective and safest  treatment for insomina

SHUTi: Sleep Healthy Using the Internet

Sleepio

 

Supplements

Consumer Labs:  This is my go to for finding quality tested products at reasonable prices. You do not have to be reliant on overpriced supplements from physician's offices. Provides independent test results, reviews, ratings and comparisons of vitamins, supplements, herb and nutrition products to consumers.

Office of Dietary Supplements (ODS), NIH:  A branch of the NIH that provides citations and research on supplements.

Yoga

Books:

Yoga for Depression, A. Weintraub, 2004

Websites:

Gaia: Offers lots of guided meditation and yoga practices of all styles and durations. This is how I start my morning most days. I love the variety so keeps routine from ever getting staid and boring.

Yoga with Adriene: I have never watched her videos but many of my patients love her, and she's free on YouTube.

Videos:

LifeForce Yoga to Beat the Blues - Level 1 and 2, Amy Weintraub: These yoga practices are specifically designed to combat depressive symptoms. Amy Weintraub used them to recover from her own history of depression. Can buy video or watch some of her work on YouTube.

©2019 by Jodie Skillicorn, DO. Proudly created with Wix.com