+ Disclosure

• These are not my writings and they are largely USA centric. Please support the original artists and writers by purchasing their work or donating to their causes. Use these resources, send them to your friends, family, boss, coworkers, hell, send them to your enemies.

• These resources are for your reference. They are not meant to be a replacement for therapy. The opinions within these links are not necessarily the views of Dr. Fae Frederick or Online Therapy International.

+ Self-Help For Specific Concerns

Take Care of You - General Coping

• Stress Coping

• Self-Care

• Self-Help

• Deep Breathing - my favorite coping exercise

• FAQs about therapy

• A beginner’s guide on How to Begin Therapy

Foreign Service Specific Resources

• How to access mental health care abroad
• When to go "home" - Making decisions about going back for illness or death
• Goodbye Season - Important Reminders about PCS Season
• FSI's zine for kids and teens to help with transitions
• Figuring out EFM life
• Tips for a successful intercultural relationship
  
  

Values

• Why are values important

• Discover your values

• Set Goals Based on Values

• Life Mission Statement - to create that daily inspiration/motivation

• Interaction of your Values at Work

• 3.1 What Is Culture, Anyhow? Values, Customs, and Language

  
  
  

Vulnerability

• The Key to Close Relationships

• Fear of Vulnerability

• Emotional Vulnerability

• Vulnerability in Relationships

• Daring to be Vulnerable

  
  
  

Boundaries

I cannot give enough links to let you know how important boundaries are. This workshop only scratches the surface of them. They are extremely complex and I recommend everyone read them to expand their understanding.

• If you don't already, follow @nedratawwab on Instagram. It's great to have her messages in your feed as a reminder of self-care and boundaries.

• Positive CBT How to Set Healthy Boundaries: 10 Examples + PDF Worksheets - this link is very helpful. It discusses boundaries and links to several worksheets.

• The Guide to Strong Relationship Boundaries by Mark Manson

• Boundaries & expectations - love is respect

• Practical guides to setting boundaries Resource 1 Resource 2

  
  
  

Connection Miscellaneous

• How to Split Chores a quick guide
• Balancing Life Admin - a card game
• Family Meeting Structure

• Relationship Gratitude Tips

• Loneliness is like an Iceberg - John Cacioppo

• What to do when a relationship’s over — but your feelings aren’t - (my favorite article for break ups)

• How to Break Up with a Friend Guide 1, Guide 2, Article 3

  
  
  

Conflict

• Learn to Resolve the 7 Most Common Types of Conflicts

• Conflict Situations and Ways to Resolve Conflicts - a very academic approach to way conflicts exist and how to solve them

• Common Relationship Problems

• Conflict Resolution – Professional Communications – in-depth guide to conflicts and how to resolve them.
  
  

Inner Child Work This is one modality I use a lot in my work. The more we can understand our core self (before we started piling "shoulds" on them) and meet their needs, the better off we'll be.

• What is inner child work & do I need to do that?

• More specific techniques to use in your inner child work

  
  
  

Depression

• What is Depression?

• Using Behavioral Activation to Overcome Depression

• Coping with Depression

• Coping Skills for Depression

• Supporting Someone with Depression Worksheet

• Depression & Diet - The research has become much clearer in the last few years about how our diet impacts our mood. Research is readily available. Here are a few links if you are interested.

  • Diet And Depression: What You Eat Can Help Improve Mood
  • Diet and depression: Foods to eat and avoid
    
    

Anxiety

• What is Anxiety?

• Coping Skills: Anxiety

• What, How, When, And Why of Challenging Thoughts

• Thought Stopping to Avoid Panic and Anxiety

• 7 Effective Thought-Stopping Techniques for Anxiety

• The Cycle of Anxiety

• Panic Attack Info Sheet

  
  
  

ADHD

• Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) has a plethora of information and resources for children and adults - including online support groups.

• Treatment for Adult ADHD

• Treatment for Adult ADHD and preparing for evaluation.

• UK's NHS guide to ADHD for children and adults.

• Practical coping skills for adults.

• Dopamine Menu

  
  
  

Trauma

• What is Trauma?

• PTSD vs. Complex-PTSD

• Grounding Techniques

• Common Reactions to Trauma

• This Is What Racial Trauma Does To The Body And Brain

• Racial Trauma Tool Kit by ISPRC at Boston College

  
  
  

Managing Strong Emotions

• Emotions are Just Information
• 9 Emotional Regulation Tips for Anyone Who’s Struggling Right Now

• Understanding your emotions
• Quick stress Relief

• Love & Relationships Meta-Emotion: How You Feel About Feelings Understanding how you feel about feelings

• The Mindful Marriage 6 Steps to Mindfully Deal With Difficult Emotions The key to overcoming difficult

• 10 Tips to Manage Strong Emotions

  
  
  

Time Blocking

• Time blocking 101: A step-by-step guide to mastering your daily schedule

• Time Blocking on Doist.com

  
  
  

Meditation

• Mindfulness as a super power

• Chakra meditations. – I find the focus on the body/energy can be helpful. Here is a "quick" one, but there's hundreds.

• Traditional guided meditation

• Loving kindness meditation

• Progressive Muscle relaxation

• Safe place meditation

• "Meditative Stories" – this is a podcast, but I'm linking my favorite episode. "our tiny meaningful lives in a vast universe" This podcast contains stories told beautifully with tiny meditations and thoughtful questions built in.

  
  
  

Pregnacy - Post/Peripartum

• Postpartum Support International
  
  

Grief/Loss

• Processing grief through letter writing - This can be helpful not just for deaths but processing any loss (relationship, opportunity, etc.)
• The Dinner Party - This is a super cool support organization for 20s-30s year olds who have lost someone signifcant. They organize and teach people how to organize support gatherings for grief around food. Online options are possible! They have a ton of guides/resources available for all.

• Be Remembered - This is a free online social networking service. At BeRemembered, you can record how you want to be remembered by your family, friends and loved ones, even after you leave this life. You can record stories of your life, add pictures and video, describe how your end of life funeral event to be, even store private messages that are delivered to loved ones after you leave this life.

• Resource list from Jill Johnson-Young, LCSW - Jill Johnson-Young is a grief expert. She has compiled a beautiful list of resources for all kinds of grief: aniticipatory, for children, loss of children/pregnancies, suicide, overdose, friends, partners, parents, pets, dementia, trans-centered death, and more.

• Grief Recovery Institute - An evidenced based 90 day program to help with loss of a variety of relationships.

+ For People of Color

• A great resource for therapists and all humans from SocialWork.Career - scroll down to the Healing Racial Wounding and Therapy/Funds Dedicated to People of Color sections for links to self-help and professional help.

• Resource list from American Academy of Child and Adolescent Psychiatry - including mental health and support group resources as well as resources for parents and anti-asian violence

• AAPI Community Resource Guide from Immortal Studios - here is useful information and links to: Protect Asian Americans; For Parents to Help Children; Asian American News

• This Is What Racial Trauma Does To The Body And Brain Racial Trauma Tool Kit by ISPRC at Boston College

Additional BIPOC friendly Mental Health Providers

• Therapy For Black Girls

• Latinx Therapy

• 17 Mental Health Resources For Asian Americans and Pacific Islanders

• AAPI Mental Health and Self-Care Resources

Additional BIPOC friendly Health Providers

• Therapy for Black Men: Home

• The Black Woman's Health Directory

• BlackDoctor.org - Where Wellness & Culture Connect

• Rebuilding and Reunifying Families - The Journey Counseling Services LLC

+ For The 2LGBTQ+ Community

• Finding Affirming Mental Health Care

• Questions To Help Queer & Trans BIPOC Find Affirming Mental Health Providers

• QTBIPOC Mental Health and Well-Being Resource List - HRC

• Two Spirit LGBTQ Mental Health Resources – Northwest Portland Area Indian Health Board

• Coming Out Guides

+ For People With Disabilities & Chronic Illness

• Resources, Statistics, and Information about Barriers to Care

• Information on and Coping Resources for Disability & Chronic Illness

• Article - Personalizing Therapy for People with Disabilities

+ Education On Racism & Antiracism

• Scaffolded Anti Racism Resources - One of my favorite guides.

• Anti Blackness in Asian Communities by Drs. Marissa Floro & Stephanie Wong

Trainings on Anti-racism

• Training to increase your Anti-Racism Identity with Dr. Nathalie Edmond

• Bystander Intervention Training - Hollaback! & Asian Americans Advancing Justice | AAJC

Resource Lists

• Rachel Cargle - #dothework challenge

• Anti-racism resources for white people by Sarah Sophie Flicker & Alyssa Klein

• A collection of resources by Dr Patrice Berry Mind Your Legacy, LLC

• Resources On Becoming An Ally by Convenient Counseling Services

• 20 Best Books About Anti-Racism - Anti-Racist Reading List

• 29 Movies & Documentaries to Watch to Educate Yourself on Racial Injustice

• 103 Things White People Can Do for Racial Justice

• Ally resources for supporting AAPI Communities from University of Miami

+ For BIPOC Therapists

BIPOC Supervisors and Peer Support Groups

+ Social Justice Resources For Therapists/Counseling Organizations

Resource Lists

• Education focused resources from Social Workers aka the most regularly systemic thinking mental health professionals

• Intersectional crisis response, Trauma Healing and Movement Care & Building- Resource Guide - Disability Justice - Transformative Justice - Trauma response for Movements - Transformative Justice - intersectional Anti-Racism 2LGBTQIA+ - Mutual Aid by Shira Wolf, LCSW-C

Podcasts

• Therapy Reimagined

• Private Practice Startup

  • Episode 243 - 3 Best Practices That Target Racial Trauma in Therapy
  • Episode 204 The Impact of Racial Discrimination on Mental Health
  • Episode 200 Anti-Racism and Therapy- Things Your BIPOC Client Might Want You to Know
  • Episode 198 Unpacking Whiteness With White Identifying Clients in Therapy

Trainings

• Mindful Anti-racism And Trauma Trainings With Dr Nathalie Edmond Brownicity: Homepage

• Decolonizing Therapy for Black Folx by Shawna Murray-Browne, LCSW-C

• EQUITY ALLIES – Home

• Virtual Mental Health Events | Mental Health Support Therapists

• Training — National Equity Project

• Mental Health and Black Men Panel Discussion 7.15.20

• Events — BEAM

Articles

• BIPOC & LGBTQ+ Mental Health- a place to start if you don’t know much about any specific subgroup of BIPOC or LGBTQ+ communities and their unique needs.

• White Therapists, Here's What Your Black Colleagues Want You to Know

• 10 Ways White Therapists Can Address Racism With Black Clients

• Best Practices in Counseling Native Americans

• Integrating Professional and Indigenous Therapies: An Urban American Indian Narrative Clinical Case Study

• Journal of Indigenous Research | Journals | Utah State University

• This Is What Racial Trauma Does To The Body And Brain

• Erasure and Resilience: The Experiences of LGBTQ Students of Color

• Identity and Cultural Dimensions - Education on Diverse Identities & Resources

• Working with Clients With Disabilities

Books

• My Favorite Resources for Therapists

• My Favourite Theory Books for Therapists

+ Helpful Readings & Guides for Counselors

• The Top Ten Basic Counseling Skills -- Kevin J. Drab, M.Ed., M.A., LPC, CAC Diplomate

• Struggles of the Novice Counselor and Therapist - Skovholt and Ronnestad

• Progress Notes Guidance & Samples

• Three Tiered Model Toward Improved Self-Awareness and Self-Care - Angel R. Dowden, Jeffrey M. Warren, and Hasseim Kambui

• Trauma Stewardship for Vicarious Trauma

+ Interesting/Helpful Reads on Supervision

• APA Guidelines for Clinical Supervision in Health Service Psychology

• Experiences of Prejudice, Role Difficulties,and Counseling Self-Efficacy Among U.S.Racial and Ethnic Minority Supervisees Working With White Supervisors - Johanna E. Nilsson and Changming Duan

• Supervision as the Signature Pedagogy for Counseling Leadership - Luke & Peters

• What Helps and What Hinders in Cross-Cultural Clinical Supervision: A Critical Incident Study - Lilian C. J. Wong, Paul T. P. Wong, and F. Ishu Ishiyama

• Building a Trauma-Informed Workforce Center for Substance Abuse Treatment (US). Trauma-Informed Care in Behavioral Health Services.

• A Brief Summary Of Supervision Models by Kendra L. Smith, Ph.D., LPC, ACS