Books on Prescription: Tameside Local Scheme

An annotated list of the titles available in Tameside Libraries in addition to the Readling Well Books on Prescription core titles. These books, CDs and DVDs were chosen by medical professionals working in Tameside & Glossop as part of our original adult Books on Prescription scheme in 2011.

Subjects:

Alcohol
Anger
Anxiety and Phobia
Bereavement
Carer's Perspective
Change Process
Depression
Eating Disorders
General Mental Health
Healthy Living
Life Coaching
Postnatal Depression
PTSD/Trauma
Self Esteem/Assertiveness
Sexual Abuse
Sleep & Fatigue
Stress/Panic/Worry

Alcohol

Overcoming Problem Drinking – Spada, Marcantonio (Book)

Overcoming Problem Drinking is a self-help guide that presents and uses many of the well established Cognitive Behavioural Therapy (CBT) principles, skills and techniques that have found clinical success in the treatment of alcohol related problems. A major part of the book’s advice is aimed at helping the reader to develop coping strategies and maintenance skills, so that improvements can be sustained. Partners and friends can help, and if possible they too should read the book. It is written in four parts:

Part One - how problem drinking is defined and how it develops.
Part Two - how to go about building motivation for change.
Part Three - step-by-step programme for implementing change.
Part Four - strategies for maintaining change.

About the author: Marcantonio Spada is a professor of psychological therapies at London South Bank University in conjunction with North East London NHS Foundation Trust. He is a practising clinician with extensive experience of working with problem drinkers.

Anger

Are you strong enough to keep your temper – Williams, Chris. (Book) (Easy Read)

Anger affects us all. Do you, a partner, child or friend struggle with their temper. Being angry and "letting it all out" can sometimes feel like it helps - but it never really helps for long. Being angry can sometimes feel like we are being strong and in control. In fact the reverse is true. Losing control backfires all round - for the person, and for those around them. Learn proven and effective steps to gain control over anger:

It's weak to stay and argue
Knowing your buttons - what gets you going?
Know your early warning system
Know where the escape hatches are

About the author: Dr Chris Williams is a psychiatrist who also has a First Class Honours degree in Psychology. He works as a senior lecturer in psychiatry at the University of Glasgow and is a Patron of Anxiety UK - the anxiety charity.

Managing Anger: simple steps to dealing with frustrations and threat – Lindenfield, Gael (Book)

In 'Managing Anger', Gael Lindenfield clearly explains the effects of anger on our minds and bodies, and suggests ways of dealing both with our own anger and that of other people.

About the author: Gael Lindenfield is a psychotherapist and best selling author of 21 books, which have been translated into 33 languages.

Davies, William – Overcoming anger and irritability: talks with your therapist. (CD)

In this series of talks clinical psychologist Dr William Davies explores how anger and irritability affects us in different ways and sets out effective strategies to reduce feelings of irritability and become less angry. The series of nine talks lasts 90 minutes and includes:

The nature of anger and irritability
How our brains sometimes work against us
Understanding your anger and irritability
Starting to make changes
Four techniques to help you think differently
Doing things differently
Changing the world around us
Overcoming anger and irritability: case studies
Relaxation technique

About the author: Dr William Davies, a practising chartered clinical psychologist, is the Academic Director of APT, the Association for Psychological Therapies, and a consultant psychologist at the BUPA Hospital, Leicester.

Anxiety and Phobia

1, 2, 3 Chill: Anxiety control training - Williams, Chris (CD)

Based on the idea that relaxation is a skill that can be learnt, this two-stage relaxation CD aims to help you control tension in stressful situations. The CD uses the popular Anxiety Control Training (ACT) approach developed by Dr Philip Snaith of the University of Leeds, and contains male and female recordings of the anxiety control training 1 and 2 sessions. The sleeve insert for the CD contains written instructions for how to get the most from ACT.

The Anxiety and phobia workbook – Bourne, Edmund J (Book)

The Anxiety and phobia workbook is a practical and comprehensive guide offering help to anyone who is struggling with panic attacks, agoraphobia, social fears, generalized anxiety, obsessive-compulsive behaviours, or other anxiety disorders. Step-by-step guidelines, questionnaires, and exercises will help you learn skills and make lifestyle changes necessary to achieve a lasting recovery. The workbook can be used to develop you own self-help program or as an adjunct to therapy. A partial list of topics includes: causes of anxiety disorders, relaxation, exercise, coping with panic, real-life desensitization, overcoming negative self-talk, changing mistaken beliefs, visualization, expressing feelings, assertiveness, self-esteem, nutrition, and medication.

About the author: Edmund J. Bourne, Ph.D., is a psychologist in northern California specializing in the treatment of anxiety disorders and related problems. He is author of several books.

Feel the fear and do it anyway – Jeffers, Susan (CD)

Full text of the best-selling book on 8 CDs. We're all afraid of something: beginnings, endings, changing, getting stuck. But fear doesn't have to hold you back from happiness or success. Inside 'Feel the Fear and Do It Anyway' you'll learn what we are afraid of...and why and the five surprising truths about fear. You'll also learn how to let go of the victim mentality, the secret of making 'no lose' decisions, how to expand your 'comfort' zone, how to create more meaning in your life...and much more.

About the author: Susan Jeffers, Ph.D. is considered one of the top self-help authors in the world. The Times named Susan "the Queen of Self-Help".

Getting through Anxiety with CBT: A young person’s guide – Gurney-Smith, Ben (Book) (Easy Read)

When feelings of worry or being on edge linger around for longer periods of time, it can be very distressing. When edgy and worried feelings stay around much of the time, this is called anxiety. This guide is written for young people who want to understand more about anxiety and how Cognitive Behavioural Therapy could help them with this problem.

About the author: Dr Ben Gurney-Smith is a Principal Clinical Psychologist working with young people in Oxfordshire.

Bereavement

Coping with bereavement – Talking Life/Royal College of Psychiatrists (CD)

Has someone you loved died? Are you overwhelmed by feelings of grief and loss? Can you see no light at the end of the dark tunnel? Are you having difficulty coming to terms with your loss? All of us will suffer a close bereavement at some time in our lives. The feelings of loss and grief can often seem unbearable. This audio pack describes how best you can cope with these feelings and offers reassurance and comfort as well as practical advice. The speakers include medical and bereavement professionals with many years experience of working with the bereaved. The programme describes:

Coping with your loss.
Coping with different types of death.
Grief and the family.
Other people’s reactions to your grief.
Helping children and teenagers to copy with death and grief.
Building a new life.

The CD also includes breathing exercises to help you recover from the exhaustion of bereavement.

Living with loss: a guide for the recently widowed – McNeill Taylor, Liz (Book)

The bestselling bereavement book that helps the healing process. Living with loss is a survival handbook for the widowed, showing how, over time, the healing process can be assisted, and how you can get the most from friends, organizations and resources to start living a full life again. Liz McNeil Taylor discusses with a sometimes painful honesty the problems surrounding a suddenly bereaved woman and her strong conflicting reactions to the tragedy. She describes how she experienced a series of exhausting emotions – grief, anger and despair – until she was finally able to take full responsibility for her family and her own life and eventually learned acceptance and achieved an inner peace.

Overcoming Grief – Morris, Sue (Book)

A self help book using CBT, this book is a practical and healing guide to the serious problems that can arise from bereavement. It will prove invaluable to the recently bereaved, guiding them through the painful process of bereavement. Topics covered:

Dealing with expected or unexpected death
Challenging unhelpful thoughts
Establishing a routine and tackling avoidance
Returning to work
Practical aspects such as dealing with the funeral, birthdays, etc.
Planning a new future

About the author: Sue Morris is a CBT-trained clinical psychologist who currently works in private practice in Sydney, Australia, specialising in bereavement. Between 2004 and 2007 Sue ran the Bereavement Department at the Old Colony Hospice in Boston, USA.

Carers’ Perspective

Living with a black dog – Johnstone, Matthew (Book) (Easy Read)

Written for those who care for those suffering from depression Friends, family members, and colleagues. Living with a black dog uses illustrations to offer a moving, inspirational and often humorous portrait of life with depression – not only for those suffering from it themselves, but for those close to them. The book speaks directly to the carer and offers practical and sometimes tongue-in-cheek tips on helping the depression sufferer. Based on their own experiences, the authors treat the subject of depression sympathetically, hopefully and most importantly humorously.

About the author: Matthew Johnstone has personally experienced depression, while his partner Ainsley has first-hand knowledge of the frustration and confusion almost always felt by those who care for a depressed person. Together they are uniquely able to offer practical and helpful advice.

Mental illness: a handbook for carers – Ramsay, Rosalind (Book)

This is an essential resource for all people caring for family members or friends with mental illness. Written by experts, Mental Illness: A Handbook for Carers provides basic information on:

forms of mental illness
treatment plans
what to do in an emergency
the role of mental health professionals and other agencies
legal issues and confidentiality
housing, work and benefits.

The writers avoid jargon, and the book includes a glossary of terms with which carers may be unfamiliar. Accessible, practical and comprehensive, this handbook acts as a one-stop shop for anyone caring for a person with a mental illness.

About the author: Rosalind Ramsay is a consultant psychiatrist at St Thomas' Hospital, London.

Change Process

How to fix almost everything: in 4 easy steps – Williams, Chris (Book) (Easy Read)

Most of the time we feel upset because of things building up around us. Ever felt overwhelmed by things? Can't cope? Then this little booklet is for you. Learn how to tackle problems one step at a time:

Want to make new friends?
Want to cut down your drinking?
Want to get a job?
Want to lose weight?
Want to stop cutting yourself?
Want to stop over-spending
Need to revise for exams?
It's just like eating an elephant!

The Things you do that mess you up: and how to stop doing them – Williams, Chris (Book) (Easy Read)

Are you:

Eating or drinking too much?
Pushing others away?
Feeling clingy and always looking to others for answers?

Then this booklet is for you. Find out why you respond in these sorts of ways when you feel down or upset. Discovering the causes is the first step to changing things. Take that first step now.

Who Moved My Cheese: An Amazing Way to Deal with Change in Your Work and in Your Life – Johnson, Spencer (Book)

Who Moved My Cheese? is a parable that takes place in a maze. The cheese is a metaphor for what you want to have in life - whether it is a good job, a loving relationship, money or a possession, health or spiritual peace of mind, and the maze is where you look for what you want - the organisation you work in, or the family or community you live in. This bestselling book will show you how to anticipate change, adapt to change quickly, enjoy change and be ready to change quickly again and again. Written for all ages, this story takes less than an hour to read, but its unique insights can last for a lifetime.

About the author: Spencer Johnson received a B.A. degree in Psychology from the University of Southern California and an M.D. degree from the Royal College of Surgeons, and completed medical clerkships at the Mayo Clinic and the Harvard Medical School. He has written 11 internationally bestselling books.

Depression

10 things you can do to feel happier straight away – Williams, Chris (Book) (Easy Read)

Have you noticed that it's sometimes hard to make positive changes in life? Hard to keep going? Hard to do things even when we know they are good for us. This important booklet puts you on the path to improved well-being. Want to feel fitter, happier and more at ease with yourself and those around you? Follow the ten small steps in this booklet and you'll be well on your way.

Coping with depression – Talking Life / Royal College of Psychiatrists - (CD)

Unhappy? Depressed? Do you find it difficult to tackle even the simplest tasks? Is motivation a problem? Do you feel sad when everyone else seems happy? This audio pack, which encourages effective self-help, introduces you to simple techniques to help you fight depression. The strategies described are used successfully in many leading clinics and have been found to be very effective. Expert doctors give detailed advice and information on coping with depression and take you, step by step, through 'coping' strategies. Learn how to:

Fight depression using 'cognitive techniques'
Record your thoughts and work out how to deal with them
Become happier through setting targets and goals
Achieve a better quality of life despite your depression

Getting through depression with CBT: a young person’s guide – Dalton, Louise (Book) (Easy Read)

This guide is written for young people who want to understand more about depression and how therapy could help them with this problem. It talks about a particular type of therapy, called Cognitive Behavioural Therapy, or CBT for short. This therapy is very popular and has been shown to be helpful for many problems, particularly depression.

About the author: Dr Louise Dalton is a Clinical Psychologist working with young people in Oxfordshire. She uses CBT in her work with young people.

I can’t be bothered doing anything – Williams, Chris (Book) (Easy Read)

Too tired to do things?
So fed up you can't be bothered?
Staying in bed all day?

Both low mood and high stress levels can cause us to stop doing lots of things we usually would do. The problem is this quickly becomes part of the problem. Feeling you've lost pleasure in things? Not spending time with people you are close to? No sense of achievement? Confidence dropping and dropping? All of these are common results of this sort of vicious circle. Learn more about this circle and the key steps needed to get out of it.

I had a black dog – Johnstone, Matthew (Book) (Easy Read)

By using plain language and light-hearted illustrations, Matthew Johnstone conveys in 48 pages what others have taken 500 pages and more to explain. Most importantly for those affected by a condition that impairs concentration and memory, I Had A Black Dog is accessible. Unlike other books, you will not find yourself going over the same page again and again trying to understand the information.

I Had A Black Dog shows you that you are not alone. While it is not a self-help book, it is an excellent introduction to depression. While it conveys something of the day-to-day pain of depression, I Had A Black Dog is ultimately a positive book, showing how, with a combination of professional support and self-help, depression can be managed and ultimately overcome. As Johnstone says: “I’ve learned that with patience, humour, knowledge and discipline even the worst black dog can be made to heel”.

About the author: Matthew Johnstone is an artist and writer who has personally experienced depression.

Living Life to the full – Williams, Chris (DVD)

Feeling stressed or low? Sleeping poorly? Want to use self-help but don't like to use workbooks? The Living Life to the Full DVD could be just the resource you've been looking for.

Produced to a very high standard the DVD lasts over 40 minutes and covers all the most common life skills most people wish to learn. The DVD can be played on a DVD/TV or on a computer with a DVD player/software and soundcard/speakers.

Contents:

Introduction/why do I feel like I do
Problem solving
Building confidence and activities
Balanced thinking
Dealing with unhelpful behaviours
Sleeping better
Healthy Living
Assertiveness

Living Life to the Full

This free online course teaches key knowledge in how to tackle and respond to issues/demands which we all meet in our everyday lives. Topics covered:

Understanding why we feel as we do.
Practical problem solving skills.
Using Anxiety Control Training relaxation.
Overcoming Reduced activity .
Helpful and Unhelpful behaviours.
Using Medication effectively.
Noticing unhelpful thoughts.
Changing unhelpful thoughts.
Healthy living - sleep, food, diet and exercise.
Staying well.

Overcoming depression: talks with your therapist – Gilbert, Paul (CD)

Sometimes just listening to someone who understands what you are feeling is all it takes. Overcoming Depression: Talks with Your Therapist, is a series of eight talks from Professor Paul Gilbert in which he explores how depression affects us in different ways and offers insights into things that can help us cope and lift depression. The eight talks are entitled:

Understanding depression
How our thoughts and feelings are related
Caring for our bodies
The art of relaxation
Bringing balance to our depressive thoughts
Balancing self-criticisms with self-kindness
Writing kind letters to ourselves
Becoming more active with life’s problems

About the author: Paul Gilbert is Professor of Clinical Psychology at the University of Derby and Director of the Mental Health Research Unit, Derbyshire Mental Health Trust.

Overcoming mood swings – Scott, Jan (Book)

This useful self-help manual based on Cognitive Behavioural Therapy is in four parts:

Part One sets the background and discusses: the nature of mood swings; the causes of manic depression; the types of treatment available; the CBT model of mood disorders.
Part Two focuses upon: self-monitoring; self-regulation; managing problems of medication
Part Three deals with the self-management of depression and hypomania, and puts into practice the techniques learned in Part Two.
Part Four discusses how mood swings can be monitored in the future, and how the skills can be applied to other areas of life.

About the author: Jan Scott, an internationally renowned expert in the use of CBT in the treatment of depression and bipolar disorder. Head of Glasgow University’s Department of Psychiatry, she is a Fellow of the Royal College of Psychiatrists and the International Association of Cognitive Psychotherapists. She is also a trustee of the Mental Health Foundation.

Self Help: Depression and low mood (CD – available in Bengali, Urdu and English)

An audio CD produced by Pennine Care - translation of a NHS booklet on depression and low mood which uses CBT techniques.

Why do I feel so bad? – Williams, Chris (Book) (Easy Read)

One of the greatest challenges to feeling better is to work out why we feel as we do. Step by step this booklet clearly helps you understand the impact of distress on five key areas of our life. Understanding gives us hope that we can change. This booklet can help provide that hope by showing you what you can do about to improve things.

Why does everything always go wrong? – Williams, Chris (Book) (Easy Read)

This little booklet powerfully shows us how upsetting thoughts can powerfully affect how we feel and what we do. Feeling pushed around by your worries? Do you dislike yourself? Thinking that nothing ever goes right? Worried that no-one likes you? If so, then this booklet is for you. It will help you: stop, think and reflect on your thoughts; deal with bad thoughts; become more compassionate to yourself.

Eating Disorders

Overcoming anorexia nervosa – Freeman, Christopher (Book)

A self-help guide based on Cognitive Behavioural Therapy techniques which can help you bring your AN under control, so that you learn to live with it in a relaxed and healthy relationship, and eventually to overcome it altogether. It is based on a self-help manual developed by the author for anorexia patients being treated as his Eating Disorders Clinic at the Cullen Centre, The Royal Edinburgh Hospital.

This useful self-help book is in two parts. Part One sets out what is currently known about AN. Part Two sets out a sequence of steps through which you can begin to tackle the problem.

About the author: Chris Freeman is a Consultant Psychiatrist, Consultant Psychotherapist, and Senior Lecturer in Psychiatry at the University of Edinburgh Medical School. He is one of the UK's leading authorities on eating disorders. He based Overcoming Anorexia Nervosa upon a manual he developed for AN patients being treated at his Eating Disorders Clinic at The Cullen Centre, The Royal Edinburgh Hospital.

General Mental Health

Getting through it with CBT: a young person’s guide – Holdaway, Claire (Book) (Easy Read)

This guide is written for young people who want to understand more about how therapy works and what to expect from it. It talks about a particular type of therapy, called Cognitive Behavioural Therapy, or CBT for short. The book is written to support and help you through your process of therapy and can be used alongside therapy.

About the author: Dr Claire Holdaway is a Clinical Psychologist working with young people in Oxfordshire. She uses Cognitive Behavioural Therapy in both a Specialist CBT clinic for young people and in her everyday work. Claire is interested in helping young people and their families find ways to help themselves out of the difficulties they are in.

Mind over mood – Greenberger, Dennis (Book)

Written by two clinical psychologists, this manual shows you how to improve your life using cognitive therapy – one of the most effective and widely practiced forms of psychotherapy. Step-by-step worksheets teach you specific skills that have helped thousands of people conquer depression, panic attacks, anxiety, anger, guilt, shame, low self-esteem, eating disorders, substance abuse, and relationship problems.

About the author: Dennis Greenberger, Ph.D. is a clinical psychologist practicing in Newport Beach, California. Dr. Greenberger is an Assistant Clinical Professor in the Department of Psychiatry, University of California, Irvine, College of Medicine where he teaches cognitive therapy to psychiatric residents. Mind Over Mood was awarded the “most influential cognitive behavioural therapy book” by the British Association of Cognitive and Behavioural Therapies.

Healthy Living

Physical activity and mental health leaflet – Royal College of Psychiatrists

Find out how exercise and physical activity can keep you mentally well. Looking after your wellbeing helps you get the most out of life. Exercise and physical activity play a crucial role in how you feel about yourself and life. Whatever your age, the benefits of an active lifestyle can soon be felt.

Superfoods to boost your mood: foods that fight depression – Massey, Alexandra (Book)

Scientific studies have identified nutrients in certain foods believed to have a dramatic effect in fighting low level depression and mental sluggishness caused by unhealthy, highly processed foods. Alexandra Massey and Anita Bean have devised an invaluable guide to changing the way you feel by changing what you put on your plate. As well as exploring the links between lifestyle, diet and disposition, they provide 10 depression-busting superfoods, plus three separate 7-day eating plans to beat the blues and boost your immune system. Their alternatives to high fat, salty and sugary processed meals will help you combat fatigue, anxiety, stress and depression and change your life and your relationship with food.

About the authors: Alexandra Massey is a best-selling author and has written extensively in the Mind, Body and Spirit genre. She has written expansively about recovery from depression and has also has also written for The Daily Telegraph as their Life Coach. Anita Bean BSc, R.Nutr is a registered nutritionist, as well as a best-selling author and health writer. Her practical style has made her one of the UK's most respected nutritionists. She has written 24 books on nutrition and fitness.

Life Coaching

Life coaching: a cognitive behavioural approach – Neenan, Michael (Book)

Derived from the methods of cognitive behaviour therapy, this book shows how to tackle self-defeating thinking and replace it with a problem-solving outlook. This book gives clear and helpful advice on:

Dealing with troublesome emotions
Overcoming procrastination
Becoming assertive
Tackling poor time management
Persisting at problem solving
Handling criticism constructively
Taking risks and making better decisions

About the author: Michael Neenan is Associate Director of the Centre for Stress Management, Blackheath, and a BABCP accredited cognitive-behavioural therapist.

Postnatal Depression

Coping with birth trauma and postnatal depression – Jolin, Lucy (Book)

This book explores how to cope with birth trauma and postnatal depression, and how to make a successful and happy adjustment to motherhood even when it doesn’t come naturally at first. Topics include:

Defining birth trauma and postnatal depression
When bonding doesn’t happen – learning to love your baby
Family relationships and how they may change
You and your partner - how your relationship changes once you have a baby
Body image - how a baby changes your body; social pressures on your body
Coming to terms with your new identity
Moving forward

About the author: Lucy Jolin is a journalist, trainer, author and editor specializing in health, birth issues, parenting, wellbeing and healthy eating.

Overcoming postnatal depression: five areas approach – Williams, Chris (Book)

Overcoming Postnatal Depression uses the trusted Five Areas model of Cognitive Behaviour Therapy (CBT) to helping people experiencing postnatal depression to help themselves change how they feel. The Five Areas model communicates life skills and helps the reader make key interventions changes in using a clear, pragmatic and accessible style, by examining five important aspects of our lives:

Life situation, people and events around us
Altered thinking
Altered feelings or moods
Altered physical symptoms or sensations
Altered behaviour or activity levels

PTSD/Trauma

Overcoming traumatic stress – Herbert, Claudia (Book)

A CBT-based self-help book which demonstrates, with practical advice and tested exercises, how to find new and effective ways of coping with and eventually of overcoming, traumatic stress.
This useful self-help guide is in two parts. Part One describes traumatic stress, and leads towards an understanding of the sufferer’s reactions and those of their family and friends. Part Two is dedicated to ways of managing traumatic stress. It includes strategies to deal with reactions, guilt, avoidance, and ways to cope with physical scars, pain and possible disfigurement.
However, unlike other books in the Overcoming series, this book is not meant as a replacement for therapy, and indeed in some places the reader is encouraged to consider seeking professional help, especially in the case where reactions and responses to stress are very strong.

About the author: Claudia Herbert is Director of the Oxford Development Centre and the Oxford Stress and Trauma Centre and is a professor at the Institute of Cognitive Science in Grosseto, Italy.

Self Esteem/Assertiveness

10 Days to great self-esteem – Burns, David (Book)

In his book 10 Days to Great Self-Esteem Dr David Burns offers a very practical step-be-step guide which could help most of us feel better about ourselves.

In this 10-step program, Dr. Burns provides a practical, workable blueprint for breaking out of the bad moods that rob us of self-esteem. Dr. Burns provides clear, easy-to-understand instructions and specific tools gleaned from 20 years of systematic research and psychiatric practice.

About the author: David Burns is Professor of Psychiatry and Behavioural Sciences at the Stanford University School of Medicine.

Assertiveness: step by step – Dryden, Windy (Book)

There are times when we all need to be more assertive, to be positive about ourselves and about others, to show respect for others by respecting ourselves. This book puts assertiveness in context and offers practical, thoroughly researched, tried and tested advice.

About the author: Windy Dryden has worked in psychotherapy and counselling for more than 30 years and is the author of over 150 books

I’m not good enough: how to overcome low confidence – Williams, Chris (Book) (Easy Read)

Ever feel inferior, not attractive, not liking yourself, or that you don't fit in? Low confidence and reduced self-esteem are common problems - and yet by using the small steady steps within this book you can learn key tools for change. Learn how to overcome low confidence:

Who says you're not good enough?
Getting positive ideas going
What to say to yourself whenever you feel small
Good enough is good enough

Self Esteem – Lindenfield, Gael (Book)

Poor self-esteem is at the root of many of our problems. It can sabotage relationships and careers, cause self-destructive behaviour and hold us back from achieving our full potential. The beginnings of poor self-esteem usually lie far back in our childhood, but this feeling can be reawakened in our adult life by criticism and trauma.
In this fully revised and updated edition of Self Esteem you will learn to:

recover from deep-seated hurt
cope with knocks to your pride
help others develop strong self-esteem.

About the author: Gael Lindenfield is a psychotherapist and best selling author of 21 books, which have been translated into 33 languages.

A woman in your own right – Dickson, Anne (Book)

In this classic book about assertiveness the author describes how you can learn to assert yourself, calmly stand up for yourself and make your point. She shows how you can train yourself to be more assertive, to try out and practice new ways of dealing with others, to choose your behaviour rather than just react. Chapters include:

When and where to be assertive
Techniques
Body language
Saying No
How to handle criticism
Expressing your feelings
Assertiveness as a way of life

About the author: Anne Dickson is a freelance psychologist, writer and trainer.

Sexual Abuse

The courage to heal: a guide for women survivors of child sexual abuse – Bass, Ellen & Davis, Laura (Book)

Based on the experiences of hundreds of survivors, The Courage to Heal profiles victims who share the challenges and triumphs of their personal healing processes. Inspiring and comprehensive, it offers mental, emotional and physical support to all people who are in the process of rebuilding their lives. The Courage to Heal offers hope, encouragement and practical advice to every woman who was sexually abused as a child and answers some vital questions, including:

How do I know if I was sexually abused?
Where does the decision to heal start?
How can I break the silence and who will listen?
How can I re-build my self-esteem, intimacy and capacity to love?
What therapy, support groups, self-help programmes or organisations are available?

About the authors: Ellen Bass is a lecturer and professional trainer; she has worked with survivors for more than 20 years. Laura Davis is a lecturer and author. Both authors are internationally renowned experts on healing from child sexual abuse. Their books have sold over 1.5 million copies worldwide

Overcoming childhood trauma – Kennerley, Helen (Book)

Overcoming Childhood Trauma is a self-help guide, using Cognitive Behavioural Therapy techniques and based upon research, clinical work and patient feedback. Its approach is very much "step by step", allowing you to build gradually upon solid progress. This useful self-help guide is in three parts:

Part One will give you the background information you need to understand more about childhood trauma, and to equip you for recovery.
Part Two will help you prepare for change, learning how to manage your moods and day-to-day stresses, how to build your own self-esteem, and how to look after yourself.
Part Three examines such issues as dealing with self-blame and feelings of guilt, managing anger, and sorting out relationship problems and the sexual difficulties that might arise.

About the author: Dr Helen Kennerley is a practising chartered clinical psychologist and Consultant Psychologist for Riverside Mental Health Trust and Oxfordshire Mental Health Trust.

Sleep & Fatigue

Coping with Sleep problems - Life/Royal College of Psychiatrists (CD)

Having trouble sleeping? Insomnia? Counting too many sheep? Waking up tired and unrefreshed? Sleep problems affect as many as one in three Britons of all ages at some time in their lives. In this audio pack, which encourages self-help, some of the UK's leading doctors describe simple, effective strategies and solutions to help you deal with a range of different sleep problems including:

Insomnia
Narcolepsy
Night Terrors
Sleep Apnoea
Sleepwalking

The CD is packed with advice and easy-to-follow techniques, and also includes an effective relaxation exercise.

Getting a good night’s sleep – Johnston, Fiona (Book)

This self-help book explores the causes of broken nights, including the latest research on the effects of sleep loss and the ways to handle it. The author explains how you can change your life to get more restful sleep, focusing on quality, as well as quantity, of rest.

About the author: Fiona Johnston is trained as an occupational therapist and a psychiatric nurse. She runs the Auckland Sleep Management Centre in New Zealand.

Learn to sleep well – Idzikowski, Chris (Book)

Learn to Sleep Well shows how to combat tiredness, insomnia, nightmares, snoring and children's sleeping difficulties, and by using a wealth of practical exercises and techniques, the renowned sleep expert Chris Idzikowski sets you on a sure path to a good night's sleep, leading to greater energy at home, at work and at play.

About the author: Professor Chris Idzikowski is a leading expert on sleep-related disorders. Drawing on his 20 years of experience, he has served as the Chairman of the British Sleep Society and The Royal Society of Medicine Forum on sleep and its disorders.

Stress/Panic/Worry

Coping with stress at work – Talking Life/Royal College of Psychiatrists (CD)

Stressed at work? Over-worked? Your brain overloaded? Work constantly on your mind? Never enough time? Unhelpful colleagues?

In this audio pack, which encourages self-help, leading doctors describe easy-to-follow, effective strategies and solutions to help you deal with and avoid stress at work. It describes how to:

Make use of effective time management.
Reduce brain overload.
Avoid stress burn-out.
Improve your work relationships.
Organise your work better despite the pressure.

The CD is packed with advice and simple techniques, and also includes an effective relaxation exercise.

Facing Fear Mountain: a CBT approach to overcoming panic attacks – Chadwick, Keith (CD)

This audiobook offers a CBT approach to managing panic attacks and aims to help the listener discover new ways to work towards overcome them. It encourages awareness of unhelpful thinking habits and suggestions of how to modify them for your benefit.

About the author: Keith Chadwick is an experienced Cognitive Behavioural Therapist based at the Manchester Centre for CBT.

Overcoming panic and agoraphobia: talks with your therapist – Manicavasagar, Vijaya (CD)

In this series of talks clinical psychologist Vijaya Manicavasagar explain what panic disorder and agoraphobia are, what causes and keeps them going, and describe different strategies based on CBT to deal with and overcome panic attacks.

The talks are focused on the following themes:

the nature, causes and effects of panic disorder;
recognising panic triggers;
changing lifestyle factors;
controlling panic attacks;
the road to recovery and dealing with setbacks. .

About the author: Vijaya Manicavasagar is a Senior Clinical Psychologist and Associate Professor of Psychiatry (University of New South Wales) based within the Black Dog Institute. Apart from her research and teaching commitments, she is also responsible for developing and implementing a range of education programs for training mental health professionals in the diagnosis and treatment of mood disorders.

Self help: stress & anxiety – Pennine Care (CD – available in Bengali, Urdu and English)

An audio CD produced by Pennine Care - translation of a NHS booklet on stress and anxiety which uses CBT techniques.

Sound of calm: a CBT approach to stress management – Chadwick, Keith (CD)

Stress is a fear reaction to situations, events or people we perceive as being too threatening. The Sound of Calm – a CBT approach to stress management aims to teach you some useful stress management exercises and how you can begin to unpick the unhelpful thinking that leads you to feel and behave stressed. Each Audio CD includes a five step thinking diary to help you discover your unhelpful thinking habits and a relaxation diary to help you monitor the effectiveness of your stress management techniques. The idea is to help you develop new habits in managing yourself when you experience specific situations, events or people as stressful.

About the author: Keith Chadwick is an experienced Cognitive Behavioural Therapist based at the Manchester Centre for CBT.