Helpful Resources in Stow, OH
Topic Spotlight
Taking Care of Intense Emotions by Donna McDonald, Ph.D.
As humans, we all experience difficult emotions. Emotions, even difficult ones, are important for many reasons. They let us know more about our needs and how we are experiencing the world.
However, sometimes emotions can feel overwhelming. In these moments, our minds and bodies can become activated as if they are responding to a threat. We may get stuck in racing thoughts, notice our heart beating fast or that we’re breathing quickly. We may feel agitated and have difficulty focusing. Activating calming processes that let our mind and body know that you’re safe and cared for work as effective coping strategies.
We’ve found a few short YouTube videos highlighting skills that can help you calm and soothe the body and mind. They are all evidence-based practices and backed by research. In the videos, you will even see some of those researchers speaking. Dr. Marsha Linehan (paced breathing) and Dr. Kristin Neff (self-compassion) have both completed years of research on helpful coping skills and ways to be kind to ourselves. Dr. Linehan has developed a type of therapy called Dialectical Behavior Therapy and many of the skills discussed in the videos. Although these skills are in-the-moment strategies to help calm or soothe your strong emotions, they can have long-term impacts.
The TIPP Skill: Calming yourself through Temperature, Intense Exercise, Paced Breathing and Progressive Muscle Relaxation. (2.5 minutes)
https://www.youtube.com/watch?v=8nVady7A3Qo
- Additional Information on Temperature: You can also feel calmer by cooling yourself down by drinking cold water, applying ice to your face or hands, taking a cool shower, or even opening a window or going outside on a cool day. Warm temperatures are more comforting. Try drinking a warm drink, wrapping yourself in a blanket or taking a warm bath or shower.
- Additional Information on Intense Exercise: Although 20 minutes of exercise is ideal, even a couple minutes can help. Try running in place, turning on music and dancing around, or even just shaking your arms and legs. A brisk walk is also helpful.
- Additional info on Paced Breathing (2.5 minutes) (Features Dr. Marsha Linehan): https://www.youtube.com/watch?v=CkFezddCpbE
- A breathing timer that helps you practice paced breathing: https://www.youtube.com/shorts/UwYdY3xXUfk
- A Progressive Muscle Relaxation Exercise (6.5 minutes): https://www.youtube.com/watch?v=1nZEdqcGVzo
Grounding Using the Five Senses: Grounding helps you get out of your head by focusing on something external (2 minutes):
https://www.youtube.com/watch?v=8lM8pgMgjEs
Self-Soothe: Usually we find things that appeal to our senses to be relaxing or soothing (3 minutes):
https://www.youtube.com/watch?v=CwnHez9TC6c
Self-Compassion: Being kind to yourself in moments of stress is essential (2-3 minutes each) (Features Dr. Kristin Neff):
https://www.youtube.com/watch?v=Qes9HoxfkE0
https://www.youtube.com/watch?v=85HK_eRu-g4
Being Mindful of your Emotions: You can also learn to be with your emotions in a new way – letting them come and go without struggle (4 minutes): https://www.youtube.com/watch?v=NECs97k_8Z4
Other Ideas and Resources:
Remember to check on sleep and eating: Not getting enough sleep or nutritious food makes us more vulnerable to difficult emotions. If you haven’t slept well or eaten lately, you may want to make time to do so.
Naming: Simply labeling or naming what we are experiencing or feeling can also help. Once the mind knows what is happening, it becomes quieter. Noticing and naming emotions without judging them also helps us take a step back and gain some distance. So, try saying things like “this is anxiety” or “I’m noticing sadness” or even “this is a difficult moment.”
Connecting with others: Connection is an energy giving, calming process. Getting a hug or hearing kind words from someone we care about can help us manage strong emotional responses.
Distraction: Sometimes we just need to get our minds off a difficult situation and give our emotions time to settle. Using distracting activities can be useful in those moments. However, distractions should be used in moderation and as short-term solutions. Distracting ourselves too much can lead to avoiding important things in our lives and putting off needed tasks.
The website Now Matters Now has lots of additional ideas, videos, and support for managing strong emotions: https://nowmattersnow.org/
NOTE: If your strong emotions include thoughts of self-harm, death, or suicide, please connect with a mental health professional. The following is a list of crisis resources that are available 24/7.
- Summit County 24 Hour Crisis Hotline: 1-330-434-9144
- National Suicide Prevention Hotline: 988
- Text Crisis Line: text 4hope to 741-741
- For Young People of Color
Text Steve to 741-741 to access a culturally trained counselor https://www.stevefund.org/
- Crisis intervention and suicide prevention for the LGBTQ community: https://www.thetrevorproject.org/
Call 1-866-488-7386 or text start to 678-678
- Go to Hospital Emergency Rooms: Akron City or Akron General Cleveland Clinic
Apps for iPhone and Android
Affirmations/Motivation
I AM
Motivate
Motivation
Concentration and Productivity
Focus
Games – to promote mindfulness/distraction
Connect
Word Cross
Word Search
Mandala
Colorfy
Color
Zen Sand
Heat Pad
Fluid
Fluid 2
Medication Management
Pill Reminder
Mood Charting
eMoods
Perspective
Mood Management/Anxiety Management/Meditation/Sleep
Calm
Headspace
ZEN
Petit BamBou
Bloom Ten Percent
The Tapping Solution
Clarity – mood tracking, journaling, education mindfulness, affirmations, chat
ShutEye
InsomniaCoach
Mooditude
Unmind
Music/Podcasts
TED
YouTube
Spotify
Self-care/growth
Shine
Fabulous
Elevate – personalized brain training
Me+
Suicide Prevention
Safety Plan
Safety Net
Virtual Hope Box
Jason Foundation
Links to Supportive Websites
Here are some related websites that you may find helpful.
- ADHD - ADDitude Magazine
- ADHD - Children and Adults with ADHD (CHADD)
- Adult Autism Support
- Akron Aspies
- Al-Anon
- Alcohol Abuse and Anxiety Disorders Recovery
- American Psychological Association
- Anxiety and Depression Association of America
- Association for Behavioral and Cognitive Therapies
- Autism
- Association for Autism and Neurodiversity (AANE)
- Autism Printable Resources - OCALI
- Autism Society of Greater Akron
- Crisis Text Line/Resources
- Depression and Bipolar Support Alliance
- International OCD Foundation
- LGBTQ - The Trevor Project
- National Institute of Mental Health
- Ohio Coalition for Autism and Low Incidence Disorders (OCALI)
- Ohio Department of Developmental Disabilities
- Ohio Department of Education
- Ohio Department of Education Autism Scholarship Program
- Ohio Department of Education Special Education/IEP Forms
- Ohio Psychological Association (OPA)
- Postpartum Support International
- Sleep
- Social Security Disability
Books of Interest
Al-Anon Books
Daily Readers
- A Little Time for Myself
- Courage to Change: One Day at a Time in Al‑Anon II
- Hope for Today
- One Day at a Time in Al‑Anon
Other Reading
- How Al‑Anon Works for Families & Friends of Alcoholics
- Dilemma of the Alcoholic Marriage
- In All Our Affairs: Making Crises Work for You
- From Survival to Recovery
- Opening Our Hearts, Transforming Our Losses
- Discovering Choices
- Intimacy in Alcoholic Relationships
- Paths to Recovery–Al-Anon’s Steps, Traditions, and Concepts
- Al-Anon’s Twelve Steps & Twelve Traditions (Revised)
Workbooks
- Blueprint for Progress: 4th Step Inventory (Revised)
- Reaching for Personal Freedom: Living the Legacies
Anxiety Disorders
- Beyond the Relaxation Response (1985) by Herbert Benson
- Bipolar: The Elements of Bipolar Disorder (2005) by Jay Carter, Psy.D., Kindle Edition
- Mastery of Your Anxiety and Panic (5th Edition 2022) by David H. Barlow and Michelle G. Cranske
- Mastery of Your Anxiety and Worry (2nd Edition 2006) by Michelle G. Cranske and David H. Barlow.
- The Anxiety and Phobia Workbook (7th Edition 2020) by Edmund J. Bourne Ph.D.
- The Mindfulness and Acceptance Workbook for Anxiety (2016) by John P. Forsyth, Ph.D. and Georg H. Eifert, Ph.D.
- The OCD Workbook, Your Guide to Breaking Free from Obsessive-Compulsive Disorder (3rd Edition 2010) by Bruce M. Hyman, Ph.D. and Cherry Pedrick, R.N.
- The PTSD Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms (3rd Edition 2016) by Mary Beth Williams, Ph.D., LCSW, CTS and Soili Poijula, Ph.D.
- S.T.O.P. Obsessing!: How to Overcome Your Obsessions and Compulsions (Revised Edition 2001) by Edna B. Foa and Reid Wilson
- When Perfect Isn't Good Enough (2nd Edition 2009) by Martin M. Antony, Ph.D. and Richard P. Swinson, M.D.
Assertiveness
- The Assertive Woman (3rd ed., 1997) by Stanlee Phelps and Nancy Austin
- You Mean I'm Not Lazy, Stupid or Crazy? (1993) by Kate Kelly and Peggy Ramundo, forward by Larry B. Silver, M.D.
- Your Perfect Right: A Guide to Assertive Living (7th ed., 1995) by Robert Albertini and Michael Emmons
Autism
- 100 Day Kit for School Age Children - access here
- 100 Day Kit for Young Children - access here
- Asperkids: An Insider’s Guide to Loving, Understanding, and Teaching Children with Aspergers Syndrome (2012) by Jennifer Cook O’Toole. (Please note that Asperger’s Disorder is now referred to as autism spectrum disorder)
Attention Deficit Disorder
- Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder (Paperback Edition, 2005) by Edward M. Hallowell, M.D. and John J. Ratey
- Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder (Revised 2011) by Edward Hallowell, M.D. and John Ratey, M.D.
- Smart but Scattered-The Revolutionary Executive Skills Approach to Helping Kids Reach Their Potential-(4 to 13 year olds), (2009) by Peg Dawson, Ed.D. and Richard Guare, Ph.D.
- Smart but Scattered Teens-The Executive Skills Program for Helping Teens reach Their Potential (2013) by Richard Guare, Ph.D., Peg Dawson, Ed.D. and Colin Guare
- Taking Charge of ADHD-The Complete Authoritative Guide for Parents (3rd Edition, 2013) by Russell A. Barkley, Ph.D.
- Taking Charge of Adult ADHD: Proven Strategies to Succeed at Home, at Work, and in Relationships, by Dr. Russell Barkley (2022), also available as audio book
- The ADHD Workbook for Teens (2010) by Lara Honos-Webb, Ph.D.
Career Development
Child Development/Parenting
- Adventures in Parenting. A free booklet from the National Institute of Child Health and Human Development (NICHD) can be obtained by calling 1-800-370-2943 or online at wwwichd.nih.gov. It can be downloaded here.
- Friends Forever: How Parents Can Help Their Kids Make and Keep Good Friends (2010) by Fred Frankel, Ph.D.
- Good Friends are Hard to Find (1996) by Fred Frankel, Ph.D.
- How it Feels When Parents Divorce (1984) by Jill Krementz
- Parenting with Love and Logic (1990) by Foster Cline, M.D. and Jim Fay
- Teens in Turmoil (2002) by Carol Maxym, Ph.D. and Leslie York, M.A.
- The Adolescent Self (1991) by David B. Wexler, Ph.D.
- The Boys and Girls Book about Divorce (1985) by Richard Gardner
- The Optimistic Child (1996) by Martin E. Seligman, Ph.D.
Chronic Illness
- Coping with Crohn’s and Colitis: A Patient and Clinician’s Guide to CBT for IBD 1st Edition (2021) by Melissa G. Hunt, Ph.D.
- Heart Illness and Intimacy: How Caring Relationships Aid Recovery (1992) by Wayne Soctile
- Heartmates: A Guide for the Spouse and Family of the Heart Patient (3rd ed., 2002) by Rachel Freed
Communication/Negotiation
- Beyond Reason: Using Emotions as You Negotiate (2005) by Roger Fisher and Daniel Shapiro
- Getting to Yes, Negotiating Agreement Without Giving In (1991) by Roger Fisher and William Ury
- Verbal Judo: The Gentle Art of Persuasion (2004) by George Thompson, Ph.D. and Jerry Jenkins
- You Just Don't Understand, Men and Women in Conversation (1990) by Deborah Tannen
Death/Grieving
- A Broken Heart Still Beats (1998) by Anne McCracken and Mary Semel
- The Bereaved Parent (1978) by Harriet Sarnoff Schiff
- When Bad Things Happen to Good People (1981) by Harold Kushner (Spiritual help by a Rabbi).
General
- Authoritative Guide to Self Help Resources in Mental Health (2000) by John Norcross, Ph.D., John Santrock, Ph.D., Linda Campbell, Ph.D., Thomas Smith, Psy.D., Robert Sommer, Ph.D., and Edward Zuckerman, Ph.D.
- Changing for Good: A Revolutionary Six-Stage Program for Overcoming Bad Habits and Moving Your Life Positively Forward (1994) by James O. Prochaska, Ph.D., John C. Norcross, Ph.D., and Carlo C. DiClemente, Ph.D.
- Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy (c. 2005) by Steven C. Hayes, Ph.D. with Spencer Smith
- The 10 Dumbest Mistakes Smart People Make and How to Avoid Them (1993) by Dr. Arthur Freeman & Rose DeWolf, Preface by Aaron T. Beck, M.D.
- The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance, by Dr. Matthew McKay, Dr. Jeffrey Wood, and Dr. Jeffrey Brantley (2019)
- The White Knight Syndrome: Rescuing yourself from your need to rescue others. (2009) by Mary C. Lamia, Ph.D. and Marilyn J. Krieger, Ph.D.
- When Someone You Love has a Mental Illness (Nov. 2003) A Handbook for Family, Friends, and Caregivers by Rebecca Wodis, MFT, Forward by Agnes Hatfield, Ph.D.
Marital/Relationships
- After the Affair (1st ed., 1997) by Janis Abrahms Spring, Ph.D. with Michael Spring
- After the Honeymoon (2008) by Daniel B. Wile, Ph.D..
- The Dance of Anger: A Woman's Guide to Changing the Patterns of Intimate Relationships (1985) by Harriet Lerner, Ph.D.
- The Five Languages of Love (1996) by Dr. Gary Chapman
- The Love Dare (2008) by Stephen & Alex Kendrick (Christian).
- The Seven Principles for Making Marriage Work (1999) by John M. Gottman, Ph.D. and Nan Silver
- We Can Work it Out (1993) by Clifford Notarius, Ph.D. and Howard Markman, Ph.D.
- Why Marriages Succeed or Fail (1994) by John Gottman, Ph.D.
Mood Disorders
- Control Your Depression (1996) by Peter Lewinsohn, Ricardo Munoz, Mary Ann Youngren and Antoivette Zeiss
- Feeling Good, The New Mood Therapy (rev. ed. 1999) by David Burns
- Mind Over Mood: Change How You Feel by Changing the Way You Think (1995) by Dennis Greenberger, Ph.D. and Christine A. Padesky, Ph.D.
- Overcoming Depression One Step at a Time (2004) by Michael E. Addis, Ph.D. and Christopher R. Martell, Ph.D., ABPP
- The Feeling Good Handbook (rev. ed. 1999) by David Burns
- The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness (2007) by Mark Williams, John Teasdale, Zindel Segal and Jon-Kabt-Zinn
Self Esteem
- Ten Days to Self-Esteem (1993) BY David D. Burns, M.D.
- The Self- Esteem Workbook by Glen R. Schiraldi, Ph.D.
Special Education
- Parent and Educator Resource Guide to Section 504 in Public Elementary and Secondary Schools - a detailed guide published by the US Department of Education (2016). It can be downloaded here.
Trauma
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, by Dr. Bessel van der Kolk (2015)
- The Courage to Heal and The Courage to Heal Workbook (3rd ed. 1994) Childhood Sexual Abuse, by Ellen Bass and Laura Davis
- Trauma and Recovery: The Aftermath of Violence – From Domestic Abuse to Political Terror, by Dr. Judith Herman (2022)