Dr. Nightingale’s Workbook for Mental Health During a Pandemic
During times of stress and unpredictability mental health and serenity can be jeopardized. Most people have never experienced the kind of life-style changes and unpredictability that this pandemic has wrought. Watching the unrest on news, seeing the death toll increase every day, missing celebrations, even funerals, and being isolated from friends and family is taking a high toll on peoples’ piece of mind. Dr. Nightingale’s Mental Health During a Pandemic Workbook provides simple straight forward activities to support people who wish to work on their mental health and serenity during this time of unrest and uncertainty. This workbook is written to provide structure and coping skills for readers to participate in exercises that can assist them in creating peace of mind during this pandemic.This book can be used individually, in groups or with a therapist. It is intended to help focus and guide readers to develop skills and make it easy to keep track of their progress in applying the skills.
Anxiety Can Get Better
40 million people suffer from some form of anxiety every year in the US. This includes Panic attacks, Obsessive Compulsive Disorder, Agoraphobia, Generalized Anxiety Disorder, Post-traumatic Stress Disorder and Phobias, including test-taking phobias, driving phobias and Separation Anxiety in children. In therapy, clients can learn relaxation skills to address the “fight or flight” reaction and coping strategies to overcoming anxiety.
Anxiety Books
The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do…by Wehrenberg
When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life, by Burns
The Anxiety and Phobia Workbook, by Bourne
What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety (What to Do Guides for Kids), by Huebner and Matthews
The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry… by. Forsythand, Eifert
The Anxiety Workbook for Teens: Activities to Help You Deal with Anxiety and Worry, by Schab
Freeing Your Child from Anxiety: Powerful, Practical Solutions to Overcome Your Child’s Fears, Worries, and Phobias… by Chansky
Feeling Good: The New Mood Therapy, by Burns
The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do..by Wehrenberg
When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life, by Burns
The Anxiety and Phobia Workbook, by Bourne
What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety (What to Do Guides for Kids), by Huebner and Matthews
The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry… by. Forsythand, Eifert
The Anxiety Workbook for Teens: Activities to Help You Deal with Anxiety and Worry, by Schab
Freeing Your Child from Anxiety: Powerful, Practical Solutions to Overcome Your Child’s Fears, Worries, and Phobias… by Chansky
Feeling Good: The New Mood Therapy, by Burns
Easy to use stress reduction strategies
Aps for your phone:
Meditation Timer & Tracker
Relax Melodies – Free
Anxiety Free – Free
Breathe2Relax – Free
Qi Gong Meditation Relaxation – Free
Nature Sounds Relanxiety3ax and Sleep-Free
Worry Box—Anxiety Self-Help-Free
Stop Panic & Anxiety Self-Help-Free
Relax & Rest Guided Meditations by Meditation Oasis
Universal Breathing by Saagara-Free
Easy Breathing Techniques:
1. Re-lax: Take 5-10 min. and breathe in slowly, saying silently to yourself “Re” and slowly exhale saying “Lax”.
2. Breathe in through your nose deeply (starting with your abdomen) to the count of 4. Hold your breath for 4 counts and then slowly exhale through your mouth for 4 counts. Repeat 10-20 times.
3. Place your tongue on the roof of your mouth (it stays there throughout this exercise). Breathe in through your nose for the count of 4. Hold for the count of 7. Exhale through your mouth around your tongue (it should make a noise) to the count of 8. Repeat 10 times.
Dr. Lois Nightingale, Psychologist, PSY9503 714-993-5343
