Wellness AF
our favorite resources to support your journey
General Resources
Feel free to explore these apps and see which ones resonate with you. They can be valuable tools to support your mental health and well-being between sessions.
Anxiety
Mindshift: Tools to help manage anxiety and panic attacks using cognitive-behavioral techniques.
PTSD
PTSD Coach: Resources for managing PTSD symptoms, including education, self-assessment tools, and relaxation techniques.
Deep Breathing
BellyBio: Deep breathing exercises designed to promote relaxation and reduce anxiety.
Quitting Smoking
QuitNow!: Track your progress with motivational tips and a supportive community as you work to quit smoking.
CBT & ACT
What's Up?: Combines Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) to help manage anxiety and depression.
Better Sleep
Relax with Andrew Johnson Lite: Relaxation techniques and guided meditations to improve sleep quality.
Symptom Tracker
Bearable: A tool for tracking mental and physical health symptoms to gain insights over time.
Bipolar Disorder
eMoods Classic: A mood tracker specifically for individuals with bipolar disorder to monitor mood changes and triggers.
Mental Health Routines
Dive Thru: Activities and resources to help build healthy mental health routines.
Self-Care
Wysa: An AI-driven chatbot offering self-care strategies, mental health support, and coping techniques.
Creating a Routine
Routinery: Build and maintain healthy daily routines with customizable scheduling features.
Challenging Fears
Clear Fear: A tool to manage and overcome fears using exposure and coping strategies.
Workouts
Wakeout: Quick, easy workout routines to promote physical activity and reduce stress.
Mindfulness
Meditopia: Guided meditations and mindfulness exercises to cultivate calm and presence.
Insight Timer: A wide variety of meditations to help with relaxation and mindfulness.
Panic Attacks
Rootd: Tools to help ground and cope during panic attacks.
Safety Planning
Suicide Safety Plan: Create personalized safety plans to manage crises and identify coping strategies.
Find AA Meetings Near You
Meeting Guide: Locate Alcoholics Anonymous meetings and support groups in your area.
Daily Affirmations
I AM: An app designed to offer positive affirmations for self-love and mental well-being.
Sleep
The Boring Podcast for Sleep
A podcast designed to help listeners fall asleep by discussing mundane topics in a calming manner.
Say Goodnight to Insomnia, Gregg D. Jacobs
A guidebook or podcast focused on improving sleep quality and overcoming insomnia.
Autism
Autism Podcast - Autistic Afterhours
Helpful Tools
These are some tools we recommend and find helpful for sleep, stress, or other issues.
(please note that these are affiliate links)
Our Book Recommendations
Relationships
The Seven Principles for Making Marriage Work by Dr. John Gottman
Offers practical advice and proven strategies for building a strong marriage, based on Dr. Gottman’s extensive research with couples.
What Makes Love Last?: How to Build Trust and Avoid Betrayal by Dr. John Gottman
Focuses on trust and betrayal in relationships, providing tools to strengthen trust and navigate challenges.
The 5 Love Languages: The Secret to Love that Lasts by Gary Chapman
A classic guide that explores the different ways people express and receive love, helping couples to better understand and meet each other's needs.
Men Are from Mars, Women Are from Venus by John Gray, Ph.D.
Delves into the differences between how men and women communicate, offering insights into how to bridge those gaps for better relationships.
Non-Violent Communication by Marshall Rosenberg
A powerful resource for learning how to communicate more effectively and empathetically, fostering deeper connections and reducing conflict.
Things I Wish I’d Known Before We Got Married by Gary Chapman
A practical guide for couples preparing for marriage, with essential insights into building a strong foundation for a lasting relationship
Self-Esteem
The Self-Esteem Workbook by Glenn Schiraldi
A comprehensive guide to building and maintaining healthy self-esteem.
People Pleasing
Set Boundaries, Find Peace: A Guide to Reclaiming Yourself by Nedra Glover Tawwab
A practical guide to setting healthy boundaries and overcoming people-pleasing behaviors.
Anxiety
The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
A guide based on Acceptance and Commitment Therapy (ACT) to help people overcome anxiety and live a more fulfilling life.
How to Win Friends & Influence People by Dale Carnegie
A timeless book on building relationships and reducing social anxiety.
The Anxious Generation by Jonathan Haidt
Explores the rise of anxiety in younger generations and offers insights into coping and prevention.
Narcissists
Should I Stay or Should I Go?: Surviving a Relationship with a Narcissist by Ramani Durvasula PhD
A guide to navigating and deciding whether to stay in or leave a relationship with a narcissist.
It's Not You: Identifying and Healing from Narcissistic People by Ramani Durvasula
Offers insights into recognizing narcissistic behavior and strategies for healing.
Narcissistic Mothers: How to Handle a Narcissistic Parent and Recover from CPTSD by Caroline Foster
Provides strategies for coping with narcissistic parents and recovering from the trauma they cause.
Codependency
Codependent No More by Melody Beattie
A classic resource for understanding and overcoming codependency in relationships.
Resiliency
The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz
A spiritual guide that offers four principles to create love and happiness in your life.
The Glass Castle: A Memoir by Jeannette Walls
A powerful memoir about overcoming adversity and building resilience.
All Souls: A Family Story from Southie by Michael Patrick MacDonald
A memoir that explores the challenges of growing up in a tough Boston neighborhood and finding resilience.
ADHD
ADHD: Raising an Explosive Child with a Fast Mind: Strategies for Emotional Control and Positive Parenting to Make Your Child Feel Loved by Ken Harvey
Offers practical strategies for parenting children with ADHD, focusing on emotional control and positive reinforcement.
Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder by Edward M. Hallowell
A comprehensive guide to understanding and managing ADHD in both children and adults.
Healing ADD from the Inside Out: The Breakthrough Program That Allows You to See and Heal the Seven Types of Attention Deficit Disorder by Daniel G. Amen
Introduces a holistic approach to diagnosing and treating different types of ADHD.
Grief
The Grief Club: The Secret to Getting Through All Kinds of Change by Melody Beattie
A compassionate guide to navigating various forms of loss and finding healing.
It's Okay That You're Not Okay by Megan Devine
A validating resource for those grieving, offering permission to feel whatever they’re feeling.
Processing Through Grief by Stephanie Jose, LMHC, LCAT
A guidebook with exercises to help understand and navigate the grieving process.
How to Carry What Can't Be Fixed: A Journal for Grief by Megan Devine
A grief journal designed to help individuals process their loss and find ways to carry on.
Progressing Through Grief: Guided Exercises to Understand Your Emotions and Recover from Loss by Stephanie Jose, LMHC, LCAT, and Cécile Rêve, LMHC
A workbook offering practical exercises to help navigate the stages of grief.
Podcast: "The Science & Process of Healing from Grief" by Andrew Huberman on the Huberman Lab Podcast
Explores the brain's response to grief and provides insights into the healing process.
Mindfulness
10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works—A True Story by Dan Harris
A personal account of how mindfulness transformed the author’s life, with practical tips for reducing stress.
Domestic Violence
Why Does He Do That? by Lundy Bancroft
An eye-opening exploration of abusive behavior in relationships and strategies for understanding and leaving such situations.
Breakups
The New Truth Podcast
Provides insightful perspectives and support for moving through the grief of a breakup and towards a brighter future.
Emotional Regulation Apps
Tapping Solution
An app focused on Emotional Freedom Techniques (EFT) to help reduce stress and manage emotions.
Insight Timer
A meditation app that offers guided practices for mindfulness and emotional regulation.
Parenting
How to Stop Losing Your Sh*t with Your Kids: A Practical Guide to Becoming a Calmer, Happier Parent by Carla Naumburg PhD, Patricia Rodriguez, et al.
A humorous and practical guide to managing parental stress and responding to children with patience.
Trauma
Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents by Lindsay C. Gibson
Explores the effects of emotionally immature parents and provides strategies for healing and building healthier relationships.
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk
A groundbreaking book on how trauma affects the body and mind, offering insights into treatment and recovery.
Complex PTSD: From Surviving to Thriving: A Guide and Map for Recovering from Childhood Trauma by Pete Walker
A practical guide for those recovering from complex PTSD, with tools and strategies for healing.
How to Be the Love You Seek by Dr. LePera
Focuses on self-love and healing from past traumas to create healthier relationships.
Waking The Tiger by Peter A. Levine, Chris Sorensen, et al.
Discusses the body's natural ability to heal from trauma and introduces Somatic Experiencing as a treatment approach.
The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture by Gabor Maté MD, Daniel Maté, et al.
Explores how modern society contributes to trauma and illness and offers paths to healing.
The Deepest Well: Healing the Long-Term Effects of Childhood Adversity by Dr. Nadine Burke Harris
Examines the long-term impact of childhood adversity and offers solutions for healing and resilience.
What Happened to You?: Conversations on Trauma, Resilience, and Healing by Oprah Winfrey, Bruce D. Perry
A compassionate exploration of trauma and resilience through personal stories and expert insights.
