A List of Resources for Self Help and Resiliency

Here you will find a list of resources compiled by the Hostage US network of supporters and beneficiaries. These websites, apps, and books have been found to be useful in self-directed wellbeing.  These are resources for resilience, stress management, living with trauma, posttraumatic stress disorder (PTSD), and more.

Other suggestions for managing stress and anxiety include maintaining a daily routine, regular exercise, spending time outdoors, healthy nutrition, sticking to a sleep schedule, and deep breathing techniques.

Websites

https://www.helpguide.org/

HelpGuide is a website with a wealth of information about improving mental health, including PTSD and trauma, anxiety, stress, addiction, therapy and medication, grief and loss, ADHD, bipolar disorder, depression, eating disorders, personality disorders, schizophrenia, and suicide.  It also provides information on health and wellness.

https://www.ptsd.va.gov/apps/decisionaid/index.aspx

This interactive website created by the National Center for PTSD will help you learn about PTSD, compare effective PTSD treatment options, and take action to start treatment.  Some of the treatment options listed in their comparison chart (https://www.ptsd.va.gov/apps/decisionaid/compare.aspx) include Cognitive Processing Therapy, Eye Movement Desensitization and Reprocessing (EMDR), Prolonged Exposure, and medications.

https://www.emdria.org/about-emdr-therapy/

This website explains Eye Movement Desensitization and Reprocessing (EMDR) therapy.  This technique is an extensively researched, effective psychotherapy method proven to help people recover from trauma and other distressing life experiences, including PTSD, anxiety, depression, and panic disorders.

https://artherapyinternational.org/

ART (Accelerated Resolution Therapy) International Training and Research is committed to helping hundreds of thousands of people who suffer with post-traumatic stress (PTS) and other psychological traumas.

Online Databases for Finding Providers

Psychology Today:  Can help you locate a therapist in your area who takes your insurance.

Psychologist Locator (by the American Psychological Association):  Can help you find a psychologist near you.

Psychiatrist Locator (by the American Psychiatric Association):  Can help you find a psychiatrist near you.

International Society for Traumatic Stress Studies (ISTSS) Clinician database

EMDR (treatment option for trauma and PTSD) Therapist Directory

Open Counseling, specializing in affordable counseling options

How to Find Free or Low-Cost PTSD Treatment:  This article from GoodRx offers a few suggestions for finding treatment options for PTSD for little to no cost.

Apps for Phone or Tablet (Please note that some of these require subscription fees.)

Headspace:  For meditation and mindfulness

Calm:  For meditation, sleep stories, soothing sounds, and more

Breathe2Relax: Teaches deep breathing techniques

Ten Percent Happier: Guided meditations and practical teachings

Insight Timer:  A free meditation app for sleep, relaxation, and more

CBT Thought Diary:  A CBT-focused app for mood tracking, journaling, and recording

Daylio:  Mood diary and happiness tracker with goals

PTSD Apps created by National Center for PTSD:  This page shows a few apps, including PTSD Coach, PTSD Family Coach, Mindfulness Coach, and much more, which provide self-help, education and support following trauma.

Books

Surviving Survival by Laurence Gonzales

The Body Keeps the Score by Bessel van der Kolk

The Gift of Fear by Gavin de Becker

Getting Past Your Past by Francine Shapiro

It Didn’t Start with You by Mark Wolynn

Process Not Perfection by Jamie Marich

Building a Life Worth Living by Marsha M. Linehan