Stress Tool Kit and Resources

• #StayHome Wellness Resources
• Stress and Anxiety
• Depression and Managing Moods
• Mindfulness, Meditation and Self-Compassion Resources
• Social Anxiety
• Imposter Syndrome & Other Graduate Student Resources

Stress and Anxiety

• Books / Self-Help

  • The Stress & Anxiety Workbook
  • The Relaxation and Stress Reduction Workbook by Martha Davis, Elizabeth Eshelman and Matthew McKay
  • The Anxiety and Phobia Workbook by Edmund J. Bourne
  • The Feeling Good Handbook by David Burns
  • The End of Stress: Four Steps to Rewire Your Brain by Don Joseph Goewey

• Apps

  • Mayo Clinic Anxiety Coach (Cost: $2.99 for Android, $4.99 for iTunes)
  • eCBT Calm (Cost: $0.99 for iTunes)
  • Self-Help for Anxiety Management (Cost: free)
  • Worry Box – Anxiety Self-Help (for Android only)
  • Stop Panic and Anxiety Self-Help (for Android only)

Depression and Managing Moods

• Books/Self-Help

  • The Mindful Way Through Depression by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn
  • The Mindfulness & Acceptance Workbook for Depression by Kirk Strosahl & Patricia Robinson
  • The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Mark Williams, John Teasdale, et al
  • The Feeling Good Handbook by David Burns
  • Mind Over Mood: Change How You Feel by Changing the Way You Think by Dennis Greenberger, Christine Padesky
  • An Unquiet Mind: A Memoir of Moods and Madness by Kay Redfield Jamison
  • The Bipolar Disorder Survival Guide by David Miklowitz
  • 10 Days to Self-Esteem by David Burns
  • Get Out Of Your Mind and Into Your Life by Steven Hayes
  • Thoughts and Feelings: Taking Control of Your Moods & Your Life by Matthew McKay, Martha Davis and Patrick Fanning

• Websites

  • Depression and Bipolar Support Alliance 

• Apps

  • Mood 24/7 (a free app developed at John Hopkins University that can be used to track your daily mood)

Mindfulness, Meditation and Self-Compassion Resources

• Books/Self-Help

  • Wherever You Go There You Are by Jon Kabat-Zinn
  • Get Out of Your Mind and Into Your Life by Steven Hayes
  • The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are by Daniel J. Siegel
  • Full Catastrophe Living by Jon Kabat-Zinn
  • Getting Unstuck by Pema Chodron
  • Happier by Tal Ben-Shahar
  • Lovingkindness by Sharon Salzberg
  • The Mindful Brain by Daniel J. Siegel
  • Mindsight: The New Science of Personal Transformation by Daniel J. Siegel
  • The Neurobiology of "We": How Relationships, the Mind, and the Brain Interact to Shape Who We Are (Sounds True Audio Learning Course) by Daniel J. Siegel
  • Parenting From the Inside Out by Daniel Siegel and Mary Hartzell
  • A Path with Heart by Jack Kornfield
  • Peace is Every Step by Thick Nhat Hanh
  • Radical Acceptance: Embracing Your Life with the Heart of a Buddha by Tara Brach
  • The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are by Brene Brown

• Websites & Podcasts

  • UC San Diego Mindfulness Resources
  • UCLA Mindful Awareness Research Center
  • Mindful Creation
  • Self-Compassion 
  • Guided meditations 
  • Brene Brown 

• Apps

  • Headspace (Cost: free for the first 10 days, monthly subscriptions range from $5.74-$14.95/month)
  • Calm (Cost: monthly subscriptions start at $4.99/month)
  • Buddhify (Cost: $4.99)
  • Mindfulness: The Art of Being Human (Cost: free)
  • Stop, Breathe and Think (Cost: free)
  • Insight Timer (Cost: free)

• Meditation Centers & Classes

  • UCSF Osher Center, Mindfulness Based Stress Reduction (MBSR) program 
  • Spirit Rock Meditation Center (Buddhist meditation center located in Woodacre, CA. Fee based classes, retreats, workshops and groups available)

Social Anxiety

• Books/Self-Help

  • The Shyness and Social Anxiety Workbook: Proven, Step-by-Step Techniques for Overcoming Your Fear by Martin M. Antony and Richard Swinson
  • Shyness by Philip Zimbardo
  • Dying of Embarrassment: Help for Social Anxiety and Phobia by Barbara Markway, C. Allec Pollard, Teresa Flynn and Cheryl Carmin
  • The Mindfulness and Acceptance Workbook for Social Anxiety and Shyness: Using Acceptance and Commitment Therapy to Free Yourself from Fear and Reclaim Your Life by Jan Fleming, Nancy Kocovski, and Zindel Segal

• Websites

  • Joyable (an online-based treatment for social anxiety that utilizes cognitive behavioral therapy.)
  • Toastmasters

Imposter Syndrome & Other Graduate Student Resources

• Websites

  • “Feel like a fraud?” (Article from the American Psychological Association on dealing with imposter syndrome) 
  • “Your Body Language Shapes Who You Are” (TED talk featuring social psychologist Amy Cuddy) 
  • UCSD Counseling and Psych Services (click on the Online Workshops tab for the “Grad Student Series”, online mini-workshops for navigating through graduate school)