Therapy and Mental Health Resources

When the war in Ukraine started some of my students were experiencing extreme stress, and asked for resources to help them cope. While I’m not a mental health professional, I’ve been fortunate enough to have had good therapy and to have studied the best evidence-based therapy methods and personal development techniques.

 While this list, which I’ve gathered over the years, was made for my students suffering from the war in Ukraine, I realized that it might be helpful for others as well. Stress and mental health issues can negatively influence our ability to learn. I’ve had students who weren’t able to learn optimally because they didn’t have the support or coping skills needed to deal with stress or mental health issues. Most of the resources are in English, so it's good English practice too! 

 Here is a list of the categories:

Mental health assessments and tests:

Basics of therapy, how to find a good therapist and low cost therapy

Mental health apps

Other useful links on psychology, coping, personal growth, and self-therapy

Cognitive behavior therapy

Workbooks

Resources in Russian and Ukrainian

Personality tests

Journaling and writing therapy

Bibliotherapy

Basics of healthy coping (exercise, diet,  rest)

Mental health assessments and tests

https://www.psychologytoday.com/us/tests/health/mental-health-assessment

https://psychcentral.com/quizzes

https://www.psychologytoday.com/us/tests

 

Basics of therapy, how to find a good therapist and low cost therapy

https://www.psychologytoday.com/us/basics/therapy

https://www.npr.org/sections/health-shots/2023/07/02/1185661348/start-therapy-find-therapist-how-to

https://www.psychologytoday.com/us/basics/therapy/cost-and-insurance-coverage#are-some-forms-of-therapy-less-costly-than-others-

https://www.goodtherapy.org/

Basic info on therapy: https://www.youtube.com/watch?v=9FiVVAOXiEQ&list=PL_loxoCVsWqzKCfa6ZOzzUEsio1MpVetn

How to find a good therapist: https://www.youtube.com/watch?v=H6WaMQ7q0EE

Signs of a good therapist: https://www.youtube.com/watch?v=qoJBAF5q5hw

What's a bad therapist: https://www.youtube.com/watch?v=KLNWzFHIxus

https://www.psychologytoday.com/us/blog/when-your-adult-child-breaks-your-heart/201501/your-guide-psychotherapy-options

https://www.psychologytoday.com/us/blog/insight-therapy/201808/the-client-rules-how-benefit-most-therapy

Mental Health Apps

Note: While these apps can’t replace good therapy with a real therapist, they can be helpful aids especially when it’s not possible to get therapy with a real therapist because of cost or other issues: see this story for more info: https://www.npr.org/sections/health-shots/2023/01/19/1147081115/therapy-by-chatbot-the-promise-and-challenges-in-using-ai-for-mental-health

Wysa: https://www.wysa.com/

Talkspace: https://www.talkspace.com

Woebot: https://woebothealth.com/

Headspace: https://www.headspace.com/

MoodKit: https://www.thriveport.com/products/moodkit/

Other useful links on psychology, coping, personal growth, self-therapy

Kati Morton: https://www.youtube.com/channel/UCzBYOHyEEzlkRdDOSobbpvw

https://www.apa.org/topics/stress/uncertainty

https://www.apa.org/news/apa/2022/trauma-war-afar

https://www.apa.org/topics/resilience

https://www.goodtherapy.org/blog/11-ways-to-raise-your-resiliency-1201157

https://positivepsychology.com/resilience-skills/

https://positivepsychology.com/emotional-resilience/

http://www.socialwork.career/2013/08/how-to-increase-your-resiliency.html

https://www.psychologytoday.com/us/blog/get-out-your-mind/202203/what-do-when-your-world-is-falling-apart

https://www.psychologytoday.com/us/basics/self-help

Man's Search for Meaning: https://www.youtube.com/watch?v=-srD1Deh9Xg

 https://www.psychologytoday.com/us

https://psychcentral.com/

https://positivepsychology.com/

https://www.nami.org/home

https://www.psychologytools.com/

https://www.youtube.com/c/MedCircle

https://amymorinlcsw.com/mentally-strong-people/

https://www.psychologytoday.com/us/blog/insight-therapy/201701/check-yourself-common-mental-health-mistakes

https://www.psychologytoday.com/us/blog/insight-therapy/201710/avoidance-is-heroin-metaphors-in-and-out-therapy

https://psyche.co/guides/how-to-calm-your-emotions-with-dialectical-behaviour-therapy

https://www.mindfulleader.org/blog/32176-10-effective-methods-to-soothe-an

The School of Life: https://www.youtube.com/c/theschooloflifetv

The Psychology Podcast: https://www.youtube.com/channel/UCAvfZQ3r24F-V1JYqn2pfXg

Think, Act, Be Podcast: https://sethgillihan.com/podcasts/

Cognitive Behavior Therapy

https://www.theatlantic.com/health/archive/2019/08/can-you-just-got-therapy-once/596359/

https://www.psychologytoday.com/us/blog/think-act-be/201609/therapy-without-therapist

https://positivepsychology.com/self-therapy-anxiety-depression/

 

Workbooks

Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety
by Seth J. Gillihan

Cognitive Behavioral Therapy Made Simple: 10 Strategies For Managing Anxiety, Depression, Anger, Panic, And Worry, Seth J Gillhan

Reclaim Your Life: Acceptance and Commitment Therapy in 7 Weeks, 
by Carissa Gustafson 

 

Resources in Russian and Ukrainian

https://www.who.int/publications/i/item/9789240003927

https://www.psychologies.ru/

https://www.psychologytoday.com/us/blog/get-out-your-mind/202203/what-do-when-your-world-is-falling-apart

Personality tests

https://projects.fivethirtyeight.com/personality-quiz/

https://www.understandmyself.com/

https://www.psychologytoday.com/us/tests/personality/big-five-personality-test

https://www.psychologytoday.com/us/tests/personality

https://courses.jordanbpeterson.com/personality

 

Journaling and writing therapy

https://www.youtube.com/watch?v=mywf5mjfKLE

https://www.npr.org/sections/ed/2015/07/10/419202925/the-writing-assignment-that-changes-lives

https://www.selfauthoring.com/

 

Bibliotherapy

https://www.goodtherapy.org/learn-about-therapy/types/bibliotherapy

https://www.booktherapy.io/blogs/news/bibliotherapy-the-magical-healing-quality-of-literature

https://www.psychologytoday.com/us/blog/reading-minds/201910/bibliotherapy-using-books-help-and-heal

 

Basic habits for healthy coping: 

https://www.npr.org/sections/health-shots/2023/09/19/1200223456/depression-anxiety-prevention-mental-health-healthy-habits

Exercise

https://www.nytimes.com/2016/06/21/upshot/why-you-should-exercise-no-not-to-lose-weight.html

https://www.npr.org/2018/12/12/676129459/get-started-exercising

https://www.npr.org/sections/health-shots/2021/10/16/1034201715/home-workout-exercise-tips

https://www.npr.org/2022/09/06/1121331838/how-to-make-exercise-fun

https://www.nytimes.com/guides/well/really-really-short-workouts

Diet

https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

https://www.npr.org/sections/thesalt/2019/10/09/768665411/changing-your-diet-can-help-tamp-down-depression-boost-mood

https://www.npr.org/2018/12/12/676170139/6-food-rules-that-could-help-you-live-longer

https://www.npr.org/sections/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress

Sleep and rest

https://www.npr.org/sections/health-shots/2014/07/17/332058265/skimping-on-sleep-can-stress-body-and-brain

https://www.npr.org/sections/health-shots/2021/05/06/992401123/if-your-brain-feels-foggy-and-youre-tired-all-the-time-youre-not-alone

https://www.npr.org/sections/health-shots/2020/06/02/865483669/how-to-get-sleep-in-uneasy-times

https://www.npr.org/2019/03/20/705224709/dont-count-sheep-better-bedtime-rituals

https://www.npr.org/series/1052431671/your-life-kit-for-better-sleep

https://www.npr.org/2019/03/20/705224359/do-this-today-to-sleep-well-tonight

https://www.nytimes.com/guides/well/how-to-sleep

Mindfulness, yoga and meditation

https://www.npr.org/2021/12/21/1066585316/mindfulness-meditation-with-john-kabat-zinn

https://www.npr.org/2020/02/03/802347757/a-conversation-with-tara-brach-mindfulness-tools-for-big-feelings

https://www.nytimes.com/guides/well/yoga-stress

https://www.nytimes.com/guides/well/how-to-meditate

https://www.npr.org/2020/10/23/927134772/when-the-headlines-wont-stop-here-s-how-to-cope-with-anxiety

https://www.nytimes.com/guides/well/how-to-deal-with-stress

https://www.nytimes.com/section/well

Nature

https://www.apa.org/monitor/2020/04/nurtured-nature

https://www.npr.org/sections/health-shots/2017/07/17/536676954/forest-bathing-a-retreat-to-nature-can-boost-immunity-and-mood

A guide to forest bathing: https://www.npr.org/transcripts/1195337204

Like All Animals, We Need Stress. Just Not Too Much

 

Listen to Story

Transcript

Audio Time: 4 min 57 sec

Level: Upper-intermediate

 

Vocabulary:  To help learners fully understand the audio and transcript, most vocabulary that might be unknown for this lesson’s level is provided. Vocab in bold is more useful for learners at the lesson’s target level. Try to choose 8 to 10 new words to learn from the story (in general, it’s best to try to learn no more than 8-10 new words a day).

Definitions are written with the help of various sources including  Merriam-Webster’s Learner’s Dictionary

 

Yeast: a type of fungus that is used in making alcoholic drinks (such as beer and wine) and in baking to help make dough rise.

Hormone: a natural substance that is produced in the body and that influences the way the body grows or develops.

Notable: 1. unusual and worth noticing; remarkable. 2. Very successful or respected.

Pump: 1. a device that forces liquid, air, or gas into or out of something. 2. The act of pumping something.

Poll: an activity in which several or many people are asked a question or a series of questions in order to get information about what most people think about something

Poll-taker: Someone who conducts a poll.

Tension: a feeling of nervousness that makes you unable to relax.

Friction: 1. Disagreement or tension between people or groups of people. 2. the act of rubbing one thing against another; the force that causes a moving object to slow down when it is touching another object.

Short run: a short period of time.

Grind: to crush or break (something) into very small pieces by rubbing it against a rough surface or using a special machine.

Grind on: to continue for a long time — used to describe something unpleasant

Tolerate: 1. to allow (something that is bad, unpleasant, etc.) to exist, happen, or be done. 2. to experience (something harmful or unpleasant) without being harmed.

Chirp: to make a short high-pitched sound.

Forebears: A member of your family in the past; ancestor.

Infectious: Something (usually a disease) that can be spread to other people by germs.

Mount up: to increase.

Eden: A place in the creation story of the Bible where God made the first people, Adam and Eve.

Malleable: capable of being stretched or bent into different shapes; capable of being easily changed or influenced.

Irretrievable: impossible to recover or get back.

Fine-tuned: Small changes that have been made to something to improve the way it works or make it exactly right.

             All the conditions of the experiment had to be fined-tuned to get the proper result.

             It was a fine-tuned watch, which always gave the exact time.

Circumstance: a condition or fact that affects a situation; the way something happens; the specific details of an event

Inevitable: Something that will definitely happen.

 

 

Discussion questions:

1. What’s the difference between healthy and unhealthy stress according to the story?

2. Do you have enough healthy stress in your life?

3. Do you have too much unhealthy stress in your life?

4. What can we do to cope with unhealthy stress in our lives?

5. What kinds of challenges in our life can give us healthy stress?

 

The Important Of Mindset And Links To Mindset Resources

How we see the world and ourselves plays an extremely important role in how we live and learn. If we have a pessimistic and negative view of ourselves, it can greatly hurt our wellbeing and ability to learn. The term, mindset, means how we view ourselves and the world. Research on mindset shows that people tend to have two types of mindsets, a fixed mindset and a growth mindset, and which one you have can have a big impact on your life. Those with fixed mindsets see their abilities as fixed, they can’t be changed, and therefore, they don’t try to do better. Whatever intelligence and abilities they have, whether at math or languages, they think that these abilities are fixed, and they can’t get better at them. On the other hand, those with growth mindsets tend to see their abilities as something they can improve. If a person with a fixed mindset does poorly on test, they will usually not try harder and believe that there is nothing to do to improve their score. A person with a growth mindset will be more likely to try to think that they can improve their score, if they make more of an effort. People with growth mindsets are more likely to see challenges and mistakes in life as things that help them to improve.

The good news is people who have fixed mindsets can be taught to develop a growth mindset. These discoveries are very important for learning. Think about whether you have more of a fixed or growth mindset. Do you see challenges as an opportunity for growth or do you often avoid these challenges? Do you think your abilities to learn are fixed or do you think you can improve, if you work hard and put in the effort? These are important questions to ask oneself. I’ve had students who had difficulties learning English mainly because their fixed mindsets made learning much harder for them. They didn’t believe that with the right kind of effort they could improve.

Often, for students who struggle with a fixed mindset, simply explaining the idea of mindset to students and encouraging them to develop a growth mindset enough to help them. However, often life circumstances make altering our fixed mindset more difficult. My students who found it very difficult to change their mindset usually had other issues in their life, such as stress, anxiety or depression, which kept their mindset (and their lives) limited. Dealing with these issues can be are important first steps to improve health and learning potential.


"In a fixed mindset students believe their basic abilities, their intelligence, their talents, are just fixed traits. They have a certain amount and that's that, and then their goal becomes to look smart all the time and never look dumb. In a growth mindset students understand that their talents and abilities can be developed through effort, good teaching and persistence. They don't necessarily think everyone's the same or anyone can be Einstein, but they believe everyone can get smarter if they work at it." -Carol Dweck


Links about mindset:

This is post of a TED talk by Carol Dweck, one of the main reseachers on mindset.

This TED Talk discusses mindset in more detail, especially the ideas of learning zone and performance zone.

Khan academy has excellent resources about mindset for teachers, students, and parents.

Mindset works: An organization co-founded by Carol Dweck that, according to it's website, is "the global leader in growth mindset development leveraging the pioneering research of Carol Dweck and Lisa Blackwell. The company's mission is to enable a world in which all people realize continual learning and growth. "

Fixed vs. Growth: The Two Basic Mindsets That Shape Our Lives: An explanation of mindset from the site Brainpickings.org.

Explanation and articles about mindset at Psychology Today website.

TED Talk: The Power of Believing You Can Improve

Listen to Story

Transcript

Audio Time: 10 min 20 sec

Level: Intermediate and up

Vocabulary:  To help learners fully understand the audio and transcript, most vocabulary that might be unknown for this lesson’s level is provided. Vocab in bold is more useful for learners at the lesson’s target level. Try to choose 8 to 10 new words to learn from the story (in general, it’s best to try to learn no more than 8-10 new words a day).

Definitions are written with the help of various sources including Merriam-Webster’s Learner’s Dictionary

To pass: to complete a test or class successfully.

Not yet: not now; not at this time.

Fantastic: extremely good.

To fail: no to succeed.

Learning curve: the rate at which someone learns something new: the course of progress made in learning something.

Insight: deep and clear understanding.

Mindset: a particular way of thinking: a person's attitude or view about something.

Fixed: used to describe something that does not change.

Grip: to grab or hold something; to understand something.

Tyranny:  cruel and unfair treatment by people or one person with power over others.

To cheat: to break a rule or law usually to gain an advantage at something.

Study (noun): an organized experiment in which many things are looked at, measured, recorded, etc., in order to learn more about something.

To engage with: to give serious attention to (someone or something).

To praise: to say or write good things about (someone or something) : to express approval of (someone or something).

Resilient: able to become strong, healthy, or successful again after something bad happens.

Reward: to give money or another kind of payment to (someone or something) for something good that has been done.

Persistence: the quality that allows someone to continue doing something or trying to do something even though it is difficult or opposed by other people.

Comfort zone: a place, situation, or level where someone feels confident and comfortable.

Rebound: the act of bouncing back after hitting something.

Chronic: continuing or occurring again and again for a long time.

Discussion questions:

1. Do you have more of a growth mindset or fixed mindset?

2. What can we do to have a growth mindset?

3. Has your mindset changed over time?

4. How can a growth mindset help you in your life?

TED Talk: How to Practice Effectively For Just About Anything

This video from TED-ED gives a nice, short overview of the theoretical and practical parts of effective practice. It focuses on learning physical skills, but it can be applied to any type of learning including language learning. Pay attention to some of the important practical tips for effective practice (also called deliberate practice).

Here's a short list of the tips they mention:

• Effective practice is consistent.
• It is intensely focused.
• It targets on content or weaknesses that are on the edge of one's current abilities.

How to get the most out of practice time:

• Focus on the task at hand (the task you are doing).
• Minimize distractions. For example, the TV  computer, or phone.
• Frequent study with breaks is useful.

Remember that you can access the transcript on Youtube. 

To Cure What Ails You, Bibliotherapists Prescribe Literature

Listen to Story

Transcript

Audio Time: 5 min 8 sec

Level: Upper intermediate and up

Vocabulary:  To help learners fully understand the audio and transcript, most vocabulary that might be unknown for this lesson’s level is provided. Vocab in bold is more useful for learners at the lesson’s target level. Try to choose 8 to 10 new words to learn from the story (in general, it’s best to try to learn no more than 8-10 new words a day).

Definitions are written with the help of various sources including Merriam-Webster’s Learner’s Dictionary

To ail: to cause pain or trouble for (someone).

To prescribe: to officially tell someone to use (a medicine, therapy, diet, etc.) as a remedy or treatment.

To rouse: to cause (someone who is tired or not interested) to become active.

Prose: writing that is not poetry: ordinary writing.

Solace: someone or something that gives a feeling of comfort to a person who is sad, depressed, etc.: a source of comfort.

To disclose: to make (something) known to the public.

Bedlam: a very noisy and confused state or scene.

Initial: occurring at the beginning of something.

Hooked: very interested in and enthusiastic about something.

Epic: a long book, movie, etc., that usually tells a story about exciting events or adventures.

Headstrong: not willing to do what other people want: very stubborn.

Plucky: having or showing a lot of courage or determination.

Viking: a member of a group of Scandinavian people who attacked the coasts of Europe in the 8th to 10th centuries A.D.

Remedy: a medicine or treatment that relieves pain or cures a usually minor illness.

Discussion questions:

1. Would you ever try bibliotherapy?

2. Do you think works of literature can help cure what ails people?

3. What books have had an important influence on you?

4. Are there any books (or other texts like poems, scriptures, songs) that you like to read often?

5. If you were a bibliotherapist, what books would you recommend to your clients for different ailments (for example, busyness, anxiety, relationship difficulties, problems with work, indecisiveness, lack of purpose)?

Play Doesn’t End With Childhood Why Adults Need Recess Too

Listen to Story

Transcript

Audio Time: 6 min 51 sec

Level: Upper-Intermediate and up

Vocabulary:  

Definitions are written with the help of various sources including Merriam-Webster’s Learner’s Dictionary

Recess: US: a short period of time during the school day when children can play.

Indicate: to show (something).

Playground: an outdoor area where children can play that usually includes special equipment (such as swings and slides).

Overload: to put too great a load on or in (something).

Stuffed animal: US: a toy in the shape of an animal that usually has fake fur and is filled with soft material.

Grownup: Someone who is fully grown: an adult.

Nonprofit: A nonprofit organization uses whatever money it earns or raises to run the organization and to do the work of the organization. Nonprofit organizations usually do work that helps people or supports something valued by many people in a society (such as art or education).

Resilient: able to become strong, healthy, or successful again after something bad happens.

Deprivation: the state of not having something that people need: the state of being deprived of something.

Competent: having the necessary ability or skills: able to do something well or well enough to meet a standard.

Perseverance: the quality that allows someone to continue trying to do something even though it is difficult.

Laborious: requiring a lot of time and effort.

Discussion questions:

1. Do you agree with the article that play is important? Why or why not?

2. How do you usually play?

3. How did you play as a child?

4. Do you like to play alone or with others?

5. What can play tell us about ourselves or others?

Why Do We Believe In Unbelievable Things?

Listen to Story

Transcript

TED Radio Hour

Based on TED Talks given by very interesting speakers, each show is centered on a common theme – such as happiness, innovation, power, or unexplainable connections – and includes in depth conversations with the speakers of the TED Talks. See more at the TED Radio Hour website .

Audio Time: 9 min 28 sec

Level: Advanced  

Vocabulary:  To help learners fully understand the audio and transcript, most vocabulary that might be unknown for this lesson’s level is provided. Vocab in bold is more useful for learners at the lesson’s target level. Try to choose 8 to 10 new words to learn from the story (in general, it’s best to try to learn no more than 8-10 new words a day).

Definitions are written with the help of various sources including Merriam-Webster’s Learner’s Dictionary

Susceptible: easily affected, influenced, or harmed by something.

Hominid: A group of animals that include apes and humans.

Rustle: to make a soft, light sound because parts of something are touching or rubbing against each other.

Darwin award: An award for removing yourself from humanity’s gene pool by not reproducing (either by death or intentionally not having children), and therefore, helping humanity’s evolution. This usually includes people who kill themselves by doing very stupid things.

Propensity: a strong natural tendency to do something.

Gene pool: all of the genes in a particular group of people or animals.

Default: used to describe something that happens or is done when nothing else has been done or can be done.

Primate: any member of the group of animals that includes human beings, apes, and monkeys.

To con: a dishonest trick that is done to get someone's money.

Psychic: used to describe strange mental powers and abilities (such as the ability to predict the future, to know what other people are thinking, or to receive messages from dead people) that cannot be explained by natural laws.

Tell: (noun) an unconscious behavior that can give information to an observant opponent, usually used in card games like poker.

Kick in: to begin to work or to have an effect.

Stand point: a way in which something is thought about or considered; point of view.

Bias: a tendency to believe that some people, ideas, etc., are better than others that usually results in treating some people unfairly.

To exaggerate: to think of or describe something as larger or greater than it really is.

To muffle: to make (a sound) quieter.

To bombard: to hit or attack (something or someone) constantly or repeatedly.

Temporal lobes: a part of the brain.

Wacky: amusing and very strange.

Curmudgeon: a person (especially an old man) who is easily annoyed or angered and who often complains.

Eccentric: tending to act in strange or unusual ways.

Language Tips: Useful expressions

To connect the dots:  to join (two or more things) together; to think of (something or someone) as being related to or involved with another person, thing, event, or idea; or to prove or show that one thing is related to another thing.

“…we are pattern seeking primates. We connect the dots - A is connected to B, B is connected to C and sometimes A really is connected to B and that's called association learning. We find patterns. We make those connections.”

It was hard solve the robbery, but, with the evidence they had, the detectives connected the dots and caught the thief.

To a certain extent: used to indicate the degree to which something exists, happens, or is true.

“…life is full of failure. And the entrepreneur is never going to exceed if he doesn't deceive himself to a certain extent in what's called the optimism bias where you tend to think things are going to go better than they really will.”

To a certain extent, other hominids like apes are our relatives, since we share a common ancestor that lived millions of years ago.

Order of magnitude: the approximate size of something, especially measured in powers of 10.

“…entrepreneurs…. They all exaggerate by like an order of magnitude how likely they are to be successful and in a way you sort of have to do that because most people that start businesses - they fail.”

Our galaxy is bigger than our solar system by many orders of magnitude.

Discussion questions:

1. What are some kinds of unbelievable things that people believe?

2. Do you or someone you know believe any of these things?

3. Do you agree with the speaker’s theory about why people believe unbelievable things?

4. What are the advantages and disadvantages to easily believing things and being more open minded?

5. What the most interesting thing you learned from this story?

6. Is it important to have some skepticism towards beliefs?

7. How can we practice skepticism and examine beliefs?

8. What the right balance between being open minded and being skeptical?