University of Oxford Supportive Resources

Supportive resources
The following resources have all been used by the Counselling Service. They may be
helpful when thinking about any challenges that you may be facing and what you can
do to address these.
SYSTEMS & SERVICES

Select from the list:
The list below is not intended to be a reading list and is by no means definitive. Some
resources may be more helpful than others as different resources suit different
individuals. Be selective in what you choose and try to read in depth rather than skim
reading. Take time to digest what you choose to read. The listed resources include
books (self-help and non-self-help), self-help literature, films, links to other services,
phone apps and links to websites. The Counselling Service is not responsible for the
content displayed on external websites.
SEE ALSO
Making an appointment (/st
udents/welfare/counselling/appoint
ment)
Individual counselling (/stud

ents/welfare/counselling/individual)
Academic performance
Workshops (/students/welfare/co
unselling/workshops)
Writing under pressure

Sanford Kaye: Oxford University Press (1990)
Presents a system called the Quick Writing Process
Group counselling (/student

s/welfare/counselling/group)
Help contact details (/student

s/help)
that focuses on real-world writing tasks and

demonstrates how to produce clear, honest, powerful
work possible under the constraints of time and space.
A writing instructor with twenty-five years teaching
experience.
The clockwork muse
Zerubavel, Eviatar: Harvard University Press (1999)
Aimed at writers with large-scale, long-term writing
projects (like a masters thesis or PhD). The author
explains how to set up a writing schedule and regular
work habits that should take most of the anxiety and
procrastination out of long-term writing. It argues that
"writer's block" just indicates a need for a better grasp
MAKE AN APPOINTMENT
(//WWW.OX.AC.UK/STUDENTS/WE
LFARE/COUNSELLING/APPOINTME
NT)
Contact us
Counselling Service
3 Worcester Street
Oxford OX12BX
01865 270300
of the temporal organization of work. It helps readers
counselling@admin.ox.ac.uk
work out when to write, for how long, and how often,
(mailto:counselling@admin.ox.ac.uk)
while keeping a sense of momentum throughout the

entire project. It shows how to set priorities, balancing
ideals with pragmatism.
How to pass exams without anxiety
David Acres: How to Books Ltd (1995)
Revised to reflect the latest changes in examination
and assessment methods, and the most recent findings
as to effective study and relaxation techniques.
Opening hours
During term (Weeks 0-9)
reception is open 09:0017:00, Monday-Friday.
For pre-arranged
appointments the Service
remains open until 20:00,
Monday-Thursday.
How to get a PhD

Estelle Phillips and Derek Pugh: Open University Press
(2005)
Practical and clear, examines everything students need
to know about getting a PhD through research in any
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subject. Includes a diagnostic questionnaire to selfmonitor progress.

Achieving a PhD: Ten students experiences
(https://twitter.com/UniofOxfordSI)
Phillida Salmon: Trentham Books (1992)

The students write candidly and lucidly about their
feelings, misgivings and the stresses of fitting in this
huge commitment to a life already filled with family
obligations and the demands of work. They also
describe the solutions they found to practical problems
such as storing their research, recording sources and
gathering information. Their supervisor brings these
accounts together into a coherent overview of all that
is entailed in achieving a PhD.
Adjusting to university life
Managing transitions and expectations

Beginning life at university, at whatever age you arrive,
naturally generates both excitement and anxiety about
the move, academic work, meeting new people. This
information sheet
(//www.ox.ac.uk/sites/files/oxford/field/field_document/Transitions%20and%20Expectations.pdf)
will help you to manage the transitions and

expectations that you may encounter when arriving in
Oxford.
Help!: How to become slightly happier and get a
bit more done
Oliver Burkeman: Cannongate Books (2011)
Straight to the point and very insightful about virtually
every aspect of life: emotional life, social life, personal
productivity, and career. Chapters on How to win
friends and influence people, How to get more done,
How to use your brain, How to keep functioning may
be especially relevant.
A psychodynamic approach to education
Alex Coren: Sheldon Press (1997)
Covers developmental issues of adolescence,
transitions, gender, etc. as well as academic work and
its possible psychological meanings. Interest students
who would like to think psychologically about their
own development and the meaning they attach to their
education.
Anger management
Overcoming anger and irritability

Will Davies: Robinson (2000)
Case-studies illustrate what happens when people get
angry, helping the reader to understand why this
occurs. Encourages keeping an anger diary to monitor
situations and reactions to consider alternative, more
effective responses.
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The relaxation and stress reduction workbook

Martha Davis et. al.: New Harbinger Publications
(2008)
Chapter 15 Anger Inoculation introduces a fourstage anger management protocol called anger
inoculation, demonstrated to reduce both trait anger
and anger incidents. Succinctly presented 10 pages in a
workbook format.
Managing anger: Simple steps to dealing with
frustration and threat
Gael Lindenfield: Thorsons (2000)
Anger is a natural emotional response to threat, hurt,
frustration and loss. It can be a survival tool, as a vital
means of releasing a build-up of emotional pressure.
But anger is also a dangerous force. Uncontrolled fury
can lead to rash words, violence and destructiveness,
while repressed rage can result in bitterness, stress,
misery and guilt. Both extremes can damage health.
Gael Lindenfield 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.
Angry all the time: An emergency guide to anger
control
Ron Potter-Efron: New Harbinger Publications (2005)
Make immediate changes by learning to stop making
excuses and stop blaming, follow the 8 steps of anger
management, change anger-provoking thoughts, deal
with old resentments, ask for what they want without
anger, avoid violence and threats, and stay calm.
NHS self-help leaflets
Provides a selection of highly readable and helpful
self-help leaflets (http://www.ntw.nhs.uk/pic/selfhelp/) on
various topics created by Northumberland, Tyne and
Wear NHS Trust. The leaflets are written from a
cognitive behavioural therapy perspective and provide
information, exercises and further help.
Anxiety and panic attacks
How to stop worrying

Frank Tallis: Sheldon Press (1990)
Explains that worrying is how the brain alerts us to a
problem which needs to be dealt with. Provides a
problem-solving approach, enabling the reader to
avoid stress and anxiety by controlling worry,
understanding their fears, and facing life calmly.
Managing anxiety
Gillian Butler: OCTC (Warneford Hospital) (1985)
Booklet available from Counselling Service reception.
Techniques for anxiety management, learning to
control symptoms, for example, through relaxation or
distraction techniques, undertaking graded practice in
handling situations that trigger anxiety, identify and
control upsetting thoughts.

Feel the fear and do it anyway
Susan Jeffers: Vermilion (2007)
Helps identify the fears, negative thought patterns and
indecisive behaviours which stop you achieving your
goals. Through simple exercises and positive thinking,
the reader is helped to feel more confident and positive
about themselves, their actions and their relationships.
Managing anxiety: A users manual
Helen Kennerly: OCTC
Book and cassette tape available from OCTC. Eightpart self-help programme for managing anxiety which
also includes a relaxation tape.
What? Me worry?!
What? Me worry?!
(http://www.cci.health.wa.gov.au/resources/consumers.cfm) guide:
Centre for Clinical Interventions

Chronic worrying and generalised anxiety disorder and
suggested strategies to manage them. Organised into
modules that include information, worksheets, and
suggested exercises or activities.
Overcoming phobias
Diana Sanders: OCTC (booklet available from
Counselling Service reception)
A CBT approach to dealing with specific phobias such
as insects, blood and needles, loud noises or enclosed
spaces.
When panic attacks: The new drug-free therapy
that can change your life
David Burns: Broadway Books (2007)
Chronic worrying, fears and phobias, performance
anxiety, public speaking anxiety, shyness, health
anxieties, etc, and panic attacks.
Panic attacks: What they are and what you can do
about them
Christine Ingham: Thorsons (2000)
Panic attacks and the different causes. Offers guidance
on what a person can do when having an attack and
steps to take to avoid recurrence.
Understanding panic
David Westbrook and Khadija Rouf: OCTC (Warneford
Hospital) (1998) (booklet available from Counselling
Service reception)
Panic attacks and simple coping strategies based on
CBT approach.
Panic stations
Panic stations guide
(http://www.cci.health.wa.gov.au/resources/consumers.cfm) :
Centre
for Clinical Interventions

Panic attacks and panic disorder and suggested
strategies to manage panic and anxiety. Organised into

Understanding health anxiety
Christine Kuchemann and Diana Sanders: OCTC
(Warneford Hospital) (booklet available from OCTC)
A cognitive-behavioural approach to understanding
and managing worries about health.
Stop worrying about your health
George Zgourides: LuLu Press (2008)
Step-by-step strategies for countering illness
obsession: learn to identify and treat the underlying
causes of worry, counteract irrational self-talk about
minor, everyday physical symptoms, and accept and
redefine your experience of aches and pains.
The mindfulness and acceptance workbook for
anxiety
John P Forsyth and Georg H Eifert: New Harbinger
(2007)
A useful workbook with CD of mindfulness exercises to
help be with anxiety rather than fight it and try and get
rid of it all costs.
MoodGYM
MoodGYM (https://moodgym.anu.edu.au/welcome) is an
innovative, interactive web program designed to
prevent depression. It consists of five modules, an
interactive game, anxiety and depression assessments,
downloadable relaxation audio, a workbook and
feedback assessment.
Wellbeing podcasts
The Mental Health Foundations podcasts
(http://www.mentalhealth.org.uk/help-information/podcasts) include
mindfulness and relaxation exercises.

Assertiveness
The mental health handbook

Trevor Powell: Speechmark Publishing Ltd (2004)
Section 2 Assertiveness Training, a highly readable
and succinct chapter on the difference between
assertive, aggressive and passive ways of being
including verbal and non-verbal characteristics. The
chapter gives exercises on saying no, listening skills,
expressing anger and dealing with criticism.
A woman in your own right: assertiveness and you
Anne Dickson: Quartet Books (1982)
Classic text. Assertiveness is defined as the art of clear,

honest and direct communication. This builds selfesteem and strengthens the ability to make choices on
how to respond in different situations. The book
focuses on a persons rights the right to be treated
with respect; the right to express feelings, opinions
and values; the right to say yes and no; and the right
not to accept responsibility for other peoples
problems.
Assert yourself: A self-help assertiveness
programme for men and women
Gael Lindenfield: Thorsons (1992)
Improve self-esteem and confidence. Identify putdowns and unfair criticism, and turn around such
situations in a positive manner.
Assert yourself!
Assertiveness what it is, what stops us from being
assertive and how to become more assertive from a
cognitive behavioural therapy perspective. Organised
into modules, each includes information, worksheets,
and suggested exercises or activities. Ideally worked
through in order. Visit Assert Yourself! guide
(http://www.cci.health.wa.gov.au/resources/consumers.cfm) .
Bereavement
Facing grief: Bereavement and the young adult

Susan Wallbank: Lutterworth Press (1991)
For young people between 18 and 28 years. Grief
connected with the death of specific family members
(grandparents, parents, siblings) or with the loss of a
partner.
When parents die
Rebecca Abrams: Delta (1999)
The experience of losing a parent as a child or
adolescent. Explains the significance of how and when
a parent dies; the importance of the relationship that
existed between parent and child prior to death; the
role played by the remaining parent; the difficulties
faced by adolescents and young adults; the impact of
earlier and subsequent life events, for example illness
and divorce, etc.
Living with grief
Tony Lake: Sheldon Press (1984)
Five tasks to be worked through in order to come to
terms with grief: three acceptance tasks (accept the full
reality of what has happened; accept the need for an
increased commitment to life; and accept the need for
help) and two resistance tasks (resist isolation; and
resist dependence). Specific help for those suffering
from grief after sudden loss, suicide, or the death of a
child or a parent. Also offers help for those who know
they are dying, both adults and children.
Silent grief: Living in the wake of suicide

Christopher Lukas and Henry Seiden: Jessica Kingley
Publishers (2007)
Recounts Christopher Lukas own experiences and
those of other suicide survivors. Personal testimonies
are combined with the expertise of Henry M. Seiden, a
psychologist and psychoanalytic psychotherapist.
Information on common experiences of bereavement,
grief reactions and various ways of coping.
A special scar: The experience of people bereaved
by suicide
Alison Wertheimer: Routledge (2001)
For relatives and friends of those who have taken their
own life. Can help reduce feelings of isolation and
confusion, and help the bereaved person come to terms
with the enormity of the situation.
A secret best not kept
Documentary film: Say It Out Loud Productions (2003)
Made by a young woman whose mother committed
suicide. Features family members who have lost a
loved one to suicide, attempters who have tried to take
their own lives, and doctors who work with them.
Includes important messages such as those who feel
suicidal can be helped, and that when loved ones are
lost to suicide, it is important to talk about them and
the feelings about them which loved ones are left with.
Order from the Say It Out Loud website
(http://www.sayitoutloud.com/) .

Bi-polar disorder (manic depression)
An unquiet mind: A memoir of moods and

madness
Kay Redfield Jamison: Picador (1996)
Frank, honest and compelling memoir of manicdepressive illness, written by a woman who, in addition
to being bipolar herself, is one of the foremost
clinicians treating this condition.
Living with bipolar disorder: A guide for
individuals and families
Michael Otto et. al: Oxford University Press (2008)
Information on the nature of the disorder as well as
strategies designed to reduce the likelihood of future
episodes. Emphasises opportunities for self-care
(managing sleeping patterns, having a regular
schedule, attending to thinking biases, managing
irritability and anger, etc.) and encourages making a

treatment contract with friends and family.
Overcoming mood swings
Jan Scott: Robinson Publishing (2001)
Explains how cognitive behavioural therapy can be
used to treat emotional disorders by changing negative
patterns of thought. Includes tested practical
techniques aimed to help people identify and manage
their mood swings more effectively.
Keeping your balance
Keeping your balance guide
Centre
for Clinical Interventions

Information about bipolar disorder and suggested
strategies to manage your mood. Organised into
Childhood abuse and trauma
Breaking free: Help for survivors of child sexual

abuse
Carolyn Ainscough and Kay Toon: Sheldon Press
(2000)
Examines the lasting effects of abuse, which may
include guilt and shame, depression and anxiety,
eating disorders, relationship difficulties and sexual
problems. Offers a positive and optimistic approach
and provides survivors with strategies for coping with
the potentially upsetting and painful process of
breaking free from their past.
The courage to heal: A guide for women survivors
of child sexual abuse
Ellen Bass and Laura Davis: Vermillion (2002)
Male survivors may also find this helpful. Offers advice
on coming to terms with the past while moving
positively into the future, and provides an explanation
of the healing process, first-person accounts of
recovery, and practical suggestions derived from the
authors work. Helps recognise and understand ways in
which readers have already coped with the abuse and
suggests a range of additional strategies. The reader is
shown how to redirect energy that might previously
have been spent on self-blame and feelings of
worthlessness into movement towards a healthy
recovery.
Overcoming traumatic stress
Claudia Herbert and Ann Wetmore: Constable and
Robinson (2002)
Investigates the effects of child sexual abuse, which
often persist into adult life guilt and shame,
depression and anxiety, eating disorders, fear of
relationships and sexual problems. Includes discussion
of false memory syndrome and female abusers, and

draws on accounts of survivors who want their voices
to be heard.
Overcoming childhood trauma
Helen Kennerley: Robinson Publishing (2000)
Practical suggestions to managing problems that often
follow an abusive childhood, such as flashbacks,
spacing out too easily in times of stress, urges to
self-harm, anger and excessive anxiety. Poor selfimage and other problems such as all-or-nothing
thinking are covered.
Getting through the day: Strategies for adults hurt
as children
Nancy Napier: W. Norton (1993)
Especially helpful for those who have learned to
respond to stressful situations by dissociating. Offers
many useful techniques to help people to stay in the
present, experience emotions, and respond to the
practical demands of their lives.
Toxic parents: Overcoming their hurtful legacy and
reclaiming your life
Susan Forward & Craig Buck: Bantam (2002)
Part one of the book gives a description of different
types of parents and parenting styles. Part two gives
information and advice on how to build on
relationships, assert yourself and move things forward.
NHS Self Help Leaflets
Cigarettes, drugs and alcohol
Allen Carrs easy way to stop smoking

Allen Carr: Penguin (2006)
Bestseller. Explodes myths about smoking (for
example, smoking relaxes you or gets rid of stress),
which sets you up and gets you into the right frame of
mind for actually quitting. Actually quitting involves
two things: one, deciding you are never going to smoke
again, and two, celebrating.
The addiction workbook: A step-by-step guide to
quitting alcohol and drugs
Patrick Fanning and John ONeill: New Harbinger
Publications (1996)
A comprehensive workbook to help a person wishing to
quit alcohol or drug use. The book enables the reader
to recognise their problem, then identify and take
steps to address it.
Overcoming problem drinking: A self-help guide to

using cognitive behavioural techniques
Marcantonio Spada: Robinson (2006)
Former alcohol counsellor provides strategies for
dealing with excessive drinking based on cognitive
behavioural therapy (CBT), helping develop skills to
better manage behaviour in situations where drinking
heavily.
Wear NHS trust. The leaflets are written from a
Confidence in a social setting
Overcoming social anxiety and shyness: A self-help

guide using cognitive behavioural techniques
Gillian Butler: London: Robinson (1999)
Easy-to-use guide, full of real-life examples, for those
who suffer from all degrees of social anxiety and
shyness. Explains the many forms and causes of social
anxiety. Contains a complete CBT-based self-help
program and worksheets. Divided into 3 parts: Part
One explains social anxiety; Part Two gives a complete
practical guide to overcoming these feelings, changing
thinking patterns, reducing self-consciousness and
building confidence; Part Three gives optional extras
such as explaining the legacy of being bullied and how
to learn to relax.
Overcoming social anxiety
Gillian Butler: Oxford Cognitive Therapy Centre
(1999)
The essence of the cognitive-behavioural approach to
the management of social anxiety and social phobias
distilled into a compact booklet.
Shy no longer
A complete cognitive behavioural therapy self-help
package for social anxiety and suggests strategies on
how to manage social situations. Organised into
modules that are designed to be worked through in
sequence. Each module includes information,
worksheets, and suggested exercises or activities. Visit
the Shy No Longer guide
Russell Davies blog entry: How to be interesting

Practical advice for anyone who feels boring to others
and possibly to him/ herself. Visit the Russel Davies
blog
(http://russelldavies.typepad.com/planning/2006/11/how_to_be_inter.html)
.
bit more done
Chapter three How to win friends and influence
people is a very useful chapter of a very useful book.
Depression
Feeling good
David Burns: Avon (2000)
The central idea is that depression comes from
distorted thinking. A list of common distortions is
presented. Common-sense, accessible style.
Overcoming depression
Paul Gilbert: Robinson Publishing (2000)
Provides step-by-step strategies and simple
techniques. Suggests that depression is often triggered
and maintained by negative thoughts and helps
identify such depressing thoughts and substitute more
realistic alternatives.
Managing depression
David Westbrook: OCTC (Booklet available from
Counselling Service reception)
Information and cognitive self-help advice for people
who are depressed. Rated five stars by the Centre for
Evidence-Based Mental Health.
Back from the bluez
Back from the bluez guide
Centre
for Clinical Intervention

Information about depression and suggested strategies
to manage your mood. Organised into modules that
include information, worksheets and suggested
exercises or activities.
I had a black dog
I had a black dog (http://www.youtube.com/watch?
v=XiCrniLQGYc%20) :
Matthew Johnstone Robinson (2007)
Conveys what the experience of depression is like in

simple, direct language. Can help sufferers to feel
understood and be used to convey to others how they
have been feeling.
The mindful way through depression: Free yourself
from chronic unhappiness
Mark Williams, John Teasdale, Zindel Segal and Jon

Kabat-Zinn: Guilford Press (2007)
Mindfulness-based self-help programme, proven to
reduce the recurrence of depression. Includes a CD of
guided meditations designed to break the mental
habits that lead to despair.
Big white wall support network for emotional
health
Big white wall (http://www.bigwhitewall.com) : (2/week,
7/month or 70/year)
Early intervention service for people in psychological
distress. Encourages people to talk freely in moderated
forums and to express themselves using powerful
images, drawing and words to make expressive bricks
posted to the wall.
The mindfulness and acceptance workbook for
depression
Kirk D Strosahl and Patricia J Robinson: New Harbinger
(2008)
A workbook and CD of mindfulness exercises to help
you be with depression and work with it rather than
fight it or buy into it and lose the momentum you
would like in your life.
MoodGYM
Wellbeing podcasts
The Mental Health Foundations podcasts
(http://www.mentalhealth.org.uk/help-information/podcasts/) include

Disability
Making dyslexia work for you: A self-help guide for

dyslexic students in higher education
Vicki Goodwin and Bonita Thompson: David Fulton
(2004)
Information about dyslexia and its effects; Study skills,
including strategies for reading and essay-writing,
organisation, maths and memory; Information about
resources available including technology. The book
includes a CD ROM which provides the complete text

as pdf files, extends the topics and gives links to
websites. It can be used with readback software.
Living with dyspraxia
Mary Colley: Jessica Kingsley (2006)
Information about dyspraxia, including how it can be
identified and practical ideas for coping with the
difficulties that dyspraxia may bring. Sections on
communication and relationships, practical
organization, studying and employment, and case
studies of adults with dyspraxia.
Disability: Controversial debates and psychosocial
perspectives
Deborah Marks: Routledge (1999)
An analysis of disability as it has been historically and
culturally constructed and psychically experienced.
This is a very challenging and thought-provoking book
(not gentle self-help) which may help some disabled
students make sense of their own powerful feelings as
well as the feelings they evoke in others.
Family issues and pressures
Families and how to survive them

Robin Skynner and John Cleese : Vermilion (1993)
What is meant by therapy and psychotherapy, and why
so many people need it. Written as a conversation, it
describes how and why we fall in love, how we develop
from babies to adolescents to adults, and how during
this development we so often become stuck
repeating patterns established in childhood.
The normal one: Life with a difficult or damaged
sibling
Jeanne Safer: Delta (2003)
New York Times review: A persuasive examination of
the considerable effect that impaired brothers and
sisters have upon their normal siblings throughout
life.
The primal wound: Understanding the adopted
child
Nancy Verrier: Verrier Publishing (1993)
Explores the emotional impacts of adoption, validates
the experiences and feelings of many adopted people,
which may include a sense of abandonment and loss,
feelings of anger, hurt and confusion, and a search for
identity and a sense of belonging.
If you dont know me by now (memoir)
Satnam Sanghera: Viking (2008)
Memoir of a young man who grew up in a Punjabi Sikh
family in Wolverhampton, struggling to tell his mother
that he will never accept an arranged marriage. The
letter he writes to his mother, which appears in the last
chapter, is a tour de force, an inspiration to anyone

who needs to deliver a painful truth in an honest and
loving way.
Surviving a borderline parent: How to heal your
childhood wounds and build trust, boundaries and
self-esteem
Kimberlee Roth and Freda Friedman: New Harbinger
Publications (2005)
Has had mixed reviews, but worth a look.
Progressive Muslims
Omid Safi (ed.): One World Publications (2003)
Rigorous exploration of how Islam views issues like
womens rights, homosexuality, etc. and argues that
there is more scope for progressive interpretation of
traditional texts than is commonly believed. Thoughtprovoking but also respectful.
Why be happy when you could be normal
Jeanette Winterson: Jonathan Cape 2011
Thought-provoking but may be of special interest to
adopted children and to gay children of fundamentalist
religious families.
Stop walking on eggshells: Taking your life back
when someone you care about has borderline
personality disorder
Paul Mason and Randi Kreger: New Harbinger (2010)
Approaches to setting boundaries and communicating
more effectively. Answers common questions about
symptoms and treatment of borderline personality
disorder.
Toxic parents: Overcoming their hurtful legacy and
reclaiming your life
Susan Forward & Craig Buck: Bantam (2002)
Part 1 of the book gives a description of different types
of parents and parenting styles. Part 2 gives
information and advice on how to build on
relationships, assert yourself and move things forward.
Very helpful book.
The drama of being a child: The search for the true
self
Alice Miller: Virago (2008)
A poignant and helpful book about finding yourself.
Its written from a developmental perspective.
So wheres home? A film about third culture kid
identity
A moving and interesting film (http://vimeo.com/41264088)
about perspectives and identities of people who have
spent a significant portion of their childhood overseas.
If you struggle to answer the question so wheres
home, this film could be helpful.
Food / healthy weight - achieving a healthy relationship
Fat is a feminist issue

Susie Orbach: Arrow Books (2006)
Exploring our love/hate relationship with food.
Describes how fat is about so much more than food: it
is a response to our social situation; the way we are
seen by others and ourselves. Too often food is a
source of anguish, as are our bodies. But Fat is a
Feminist Issue discusses how we can turn food into a
friend and find ways to accept ourselves for who and
how we are. Following the step-by-step guide, and you
too can put an end to food anxieties and dieting. Bear
in mind that it is a classic work which shows signs of
the times in which it was written but has messages that
are just as relevant today.
The beauty myth: How images of beauty are used
against women
Naomi Wolf : Anchor Books (1991)
According to Germaine Greer, "the most important
feminist publication since The Female Eunuch. This is
a passionate rant about how affluent Western women
have escaped from one form of enslavement only to
fall into another - the beauty myth.
When food is love: Exploring the relationship
between eating and intimacy
Geneen Roth: Penguin (1993)
Dieting and compulsive eating often become a
substitute for intimacy. Drawing on personal
experience and stories of participants in her seminars,
Roth examines issues that surround compulsive eating:
need for control, dependency on melodrama, desire for
what is forbidden, and the belief that one wrong move
can mean catastrophe.
Eating less
Gillian Riley: Ebury Press (2005)
Not about dieting, but about addressing the problem of
overeating. In the words on an Amazon reviewer:
Rileys factual knowledge is impressive but never
overwhelming. Her psychological insight is always
relatable and rings bells (lots of Aha! Moments). Her
writing style is perfect. And her British common sense
is pitched adroitly to the reader reeling from years of
American hype.
The beck diet solution
Judith Beck: Oxmoor House (2009)
Uses the principles of cognitive behaviour therapy to
reconfigure your relationship with food. Encourages
you to choose any sensible eating plan. Helps you to
systematically dismantle the habits of thinking that
could derail you and gives you the tools to follow your
chosen plan successfully.
Bulimia nervosa and binge eating
Peter Cooper: (2009)
Contains educational material about bulimia and binge
eating disorder, including information and warnings

about the dangers associated with repeated vomiting.
The book provides comprehensive self-treatment
programme, with detailed strategies to help the reader
control bingeing and purging.
Overcoming binge eating
Christopher Fairburn: London: Guilford Press (2005)
Provides clinicians, sufferers, and interested others
with an authoritative and accessible account of binge
eating problems.
Overcoming anorexia nervosa: A self-help guide
Christopher Freeman: (2001)
This is a complete self-help recovery programme to
overcome anorexia using cognitive therapy techniques
that have been tried and tested for many years and
shown conclusively to work.
Getting better bit(e) by bit(e)
Ulrike Schmidt and Janet Treasure: Psychology Press
(1993)
This easy-to-read book motivates people with eating
disorders (principally, bulimia and binge eating
disorder) to take control and tackle their eating
difficulties by themselves. Provides essential
information about food, the body, dieting, the illeffects of vomiting and laxative abuse. Describes selfhelp strategies for many areas of life. Further readings,
attractive and funny cartoons, and detailed practical
advice.
Breaking free from anorexia nervosa
Janet Treasure: Psychology Press (1997)
Includes sections for parents and other carers
alongside a section for the sufferer. Tries to ensure
that family and professionals collaborate and cooperate in order to overcome the power of the illness.
Many families have used and commented on various
versions of this book, and have helped to form its
content. Experiences and problems have been shared,
and solutions generated.
Overcoming disordered eating
How it develops, how it is maintained, and strategies
to start to change the problem behaviours associated
with disordered eating. Organised into modules and
contains information, worksheets, and suggested
exercises or activities. Visit overcoming disordered
eating (http://www.cci.health.wa.gov.au/resources/consumers.cfm)
guide.
Men get eating disorders too
For men who are affected by anorexia, bulimia, binge
eating disorder, compulsive eating and / or exercise
and 'Bigorexia'. This site was created to provide
essential information and advice on eating disorders
including definitions of what they are and the
associated symptoms, treatments and support services

available. There are also personal stories and a forum
so male users can connect with other men with eating
disorders to share their experiences and offer peer
support. Visit men get eating disorders too
(http://mengetedstoo.co.uk/) website.
Finding Melissa
This is the personal blog of a recovered anorexic. A rich
resource, informative and inspiring. Highly
recommended by experts in treating the disorder as
well as by those affected by eating disorders. Visit
Finding Melissa (http://www.findingmelissa.co.uk/) website.
Insight and understanding

The overcoming series
The overcoming series covers many topics and is
written from a Cognitive Behavioural Therapy (CBT)
perspective. The books include information and
exercises to help. More information can be found at
http://www.overcoming.co.uk/ (http://www.overcoming.co.uk/)
.
The confidence gap: From fear to freedom
Russ Harris: Robinson (2011)
A highly readable book about building confidence and
moving in the direction you feel meets your values.
This book is written from an Acceptance and
Commitment Therapy perspective.
The reality slap: How to find fulfilment when life
hurts
This book is a supportive read about when life hurts
and how to ride with the pain. It builds on ones own
robustness and resilience, and how to make sense of
painful events. The theory comes from Acceptance and
Commitment Therapy.
Get out of your mind and into your life: The new
acceptance and commitment therapy

Steven C. Hayes & Spencer Smith: New Harbinger
Publications (2005)
A workbook with examples and exercises to help stop
over-thinking and build the robustness to move in the
direction you want to go. Whats holding you back?
The happiness trap
Happiness is highly overrated and stressful to achieve.
The book highlights our need to be authentic whatever
the experience and be able to cope with it rather than
try and attain eternal happiness. This book encourages
the reader to make room for other feelings and
experiences that make life meaningful, rich and
painful.
Manage your mind
Gillian Butler and Tony Hope: Oxford University Press
(1995)
Introduces CBT way of thinking and applies it to
several areas of life: improving relationships,
managing anxiety, managing depression, having a
healthy mind and body (eat well, sleep well, quit
smoking, drink less, learn to relax), and studying more
productively.
Mind over mood: Change how you feel by changing
the way you think
Dennis Greenberg and Christine A. Padesky: (1995)
Draws on the authors experience as clinicians and
teachers of cognitive therapy to help understand and
improve moods, alter behaviour, and enhance
relationships.
Counselling young people
Ellen Noonan: Routledge (1983)
A psychodynamic perspective on development.
Includes theory of adolescence, transitions and an
exploration of the counselling relationship. Of interest
to students who are curious about their lives so far and
wish to make sense of their experiences.
bit more done
productivity, and career.
MoodGYM
Wellbeing podcasts
Mental Health Foundations podcasts

(http://www.mentalhealth.org.uk/help-information/podcasts/) include
Mindfulness and meditation
Mindfulness for beginners 2-CD set

Jon Kabat-Zinn
Introduction to Mindfulness, a pleasure to listen to.
Full catastrophe living: How to cope with stress,
pain and illness using mindfulness meditation
Jon Kabat-Zinn: Platkus Publications (2001)
This book is primarily intended for those facing
chronic or terminal illness or emotional pain.
Wherever you go, there you are
Jon Kabat-Zinn: Platkus Books (2004)
Simple path for cultivating mindfulness in our lives,
and awakening us to the unique beauty and
possibilities of each present moment. Explains what
mindfulness is; how to achieve mindfulness using
meditation techniques; how mindful meditation can
enhance every aspect of your life.
Mindfulness
Gives a very basic explanation of mindfulness, suggests
some simple exercises and has a mindful breathing
mp3 download (http://www.getselfhelp.co.uk/mindfulness.htm) .
Mindfulness: A practical guide to finding peace in
a frantic world
Danny Penman and Mark Williams: Platkus (2011)
Structured introduction to Mindfulness in the form of
an eight week course, and includes guided meditations
on the CD. Most of these are well under 10 minutes,
making this a practical choice for those who may feel
they dont have time to do more.
Wellbeing Podcasts
Here you will find a link to the Mental Health
Foundations podcasts (http://www.mentalhealth.org.uk/helpinformation/podcasts/) including
mindfulness and relaxation
exercises.
Please also see the ACT books in the section General
resources: Developing insight and understanding.
Headspace
A really helpful website and smart phone app set that
has a series of short mindfulness and meditation
exercises. This headspace website
(http://www.headspace.com/) and
smart phone apps are
engaging and motivational. Very instructional and fun.

ACTCompanion
A handy ACT phone app available through iTunes
which helps with mindfulness and engaging in values
based choices in life.
Free Buddhist Audio

The Free Buddhist Audio website
(http://www.freebuddhistaudio.com/) provides
free meditation
and mindfulness podcasts to download. A treasure

trove of a library and resource.
What is mindfulness with Jon Kabat-Zinn
A brief and very interesting clip in which Jon KabatZinn (http://www.youtube.com/watch?v=HmEo6RI4Wvs) explains
what mindfulness is.
Obsessive compulsive disorder
Overcoming obsessive compulsive disorder

David Veale and Robert Willson: Robinson Publishing
(2005)
Includes self-assessment questionnaires to enable the
reader to identify the nature, severity and
consequences of their condition. Presents a ten-step
plan, using various cognitive and behavioural
strategies. Guidance is given on how to set clear goals,
maintain progress, overcome obstacles and prevent
relapse.
Brain Lock: Free yourself from obsessive
compulsive behaviour
Jeffrey Schwartz: HarperCollins (1996)
CBT-based self-help resource offering a simple 4-step
programme. Several clients have reported that they
have found it very useful.
Perfectionism in perspective
Perfectionism: Friend or foe?

Harvard University
Living with perfectionism can be painful and difficult,
as well as getting in the way of achieving goals. This
Perfectionism: Friend or Foe?
(http://bsc.harvard.edu/files/perfectionism_revised_august_18_2011.pdf)
brief guide to the disadvantages of perfectionism, and

the benefits of setting more realistically achievable
goals.
Perfectionism in perspective
This package is based on principles from a cognitive
behavioural therapy perspective. To help understand
what is helpful and unhelpful about being a
perfectionist. The goal is not to give up high standards

altogether but to learn to pursue healthy high
standards rather than unrelenting high standards that
negatively impact your life. Consists of several
modules, designed to be worked through in sequence.
Each module includes information, worksheets, and
suggested exercises or activities.Visit Perfectionism in
Perspective information package
(http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=52) .
Overcoming perfectionism
Roz Shafran, Sarah Egan and Tracey Wade: Robinson
(2010)
Based on principles of cognitive behavioural therapy,
aims to help you break the vicious circle of never good
enough.
Post-traumatic stress
Understanding your reaction to trauma: A guide

for survivors of trauma and their families
Claudia Herbert: Blue Stallion Publications (2002)
A guide to help heal from the disturbing and
overwhelming reactions to trauma so that you can
reclaim yourself and your life. Also helpful for
partners, family members and health care
professionals.
Understanding your reaction to trauma
Claudia Herbert: OCTC (2002) (Booklet available from
OCTC)
Understanding PTSD and other reactions to trauma,
with an extensive range of practical coping strategies.
Recovering from PTSD
Martina Mueller: OCTC (Booklet available from OCTC)
A cognitive-behavioural approach to making sense of,
and recovering from, PTSD, including ways to manage
symptoms and come to terms with trauma memories.
Relationships and sex
Stop arguing, start talking: The 10 point plan for

couples in conflict
Susan Quilliam: Vermillion (2001)
A Relate Guide. This book argues that often, what
couples argue about is a mere cover for more deep-
rooted, fundamental issues and unresolved problems,

often stemming from as far back as early childhood. It
encourages reflection on the real underlying
relationship problems. Attention is given not only to
why couples fight but also how they fight, with
different approaches to argument tactics. In the
section anatomy of an argument, understand how an
argument can develop, but also how to divert or steer
it to a more fruitful and peaceful conclusion.
Loving yourself, loving another: The importance of
self-esteem for successful relationships
Julia Cole and Relate: Vermillion (2001)
How low self-esteem can impact negatively on
relationships. Offers guidance and exercises to build
emotional well-being.
Becoming orgasmic: A sexual and personal growth
programme for women
Julia Heiman, Joseph LoPiccolo and Leslie LoPiccolo:
Platkus (2009)
To help women feel comfortable with their bodies and
their ideas about sex. Encourages reflection about sex
in the modern worldsocial expectations, personal
values and choosing partners.
What men with Aspergers Syndrome want to
know about women, dating and relationships
Maxine Aston: Jessica Kingsley Publishers: (2012)
A well written and well organised book about dating
for men who may be on the autistic spectrum. It
answers many important questions in a structured
manner.
Self-esteem
10 days to great self-esteem

David Burns: Vermillion (2000)
Identify the causes of negative mood changes and
develop a more positive outlook on life. How negative
feelings like guilt, anger and depression are usually not
the direct consequence of adverse life events, but stem
from the way that people think about these events.
Focuses on the problems of people who doubt
themselves, criticise themselves and have a negative
view of themselves. Contains many practical exercises.
Overcoming low self-esteem: A self-help guide
Melanie Fennell: London: Robinson Publishing (1999)
Cognitive behavioural framework for understanding
how low self-esteem is developed and what keeps it
going. It also offers practical ways of undermining old,
negative beliefs about the self and establishing and
strengthening new, more realistic and helpful
alternative perspectives. Also available as a threevolume workbook.
Building self-esteem
Helen Jenkins and Melanie Fennell
A cognitive-behavioural approach to understanding
and overcoming low self-esteem, including detailed
advice on how self-help strategies can be used to build
self-esteem.
Improving self-esteem
A cognitive behaviour therapy self-help course which
provides information about low self-esteem - how it
develops, how it is maintained, and how to address this
problem. Organised into modules that are designed to
be worked through in sequence. Each module includes
information, worksheets, and suggested exercises or
activities. Visit the Improve self-esteem guide
The compassionate mind

Paul Gilbert: Constable & Robinson (2009)
Teaches compassion for the self and for others, and
includes lots of valuable exercises to develop selfcompassion. The length of the book is off-putting to
some, but there is no need to read the first half of the
book (about compassion) to benefit from the exercises
in the second half.
Self-harm
Self-help for self-injury: A guide for women

struggling with self-injury
Bristol Crisis Service for Women
This booklet provides suggestions for women who want
to understand and take more control over their selfinjury. It may also be of help to professionals and
friends who want to support a woman who is struggling
with self-injury. Download the order form
(http://www.selfinjurysupport.org.uk/publications-about-self-injury) .
Lifesigns self-injury guidance and support network

Lifesigns (http://www.lifesigns.org.uk) is a voluntary
organization supporting those who use self-harm as a
coping mechanism. It provides a support forum, and is
a good source of ideas to help you manage the urge to
self-harm (like the 15 minute rule, everything but
and surfing the urge) and encourages development of
other coping mechanisms.

Hurting to heal
A film which explores self-harm and the reasons
behind it, who can be affected by it and what people
can do to help. The film (http://vimeo.com/62021735)
introduces the viewer to Lora Coyle, a person with
lived experience of self-harm, who takes the viewer on
an exploratory journey through the reasons behind
people engaging in self-harm and how people can help.
Sexuality and sexual identity
Assertively gay: How to build gay self-esteem

Terry Sanderson: The Other Way Press (1997)
A sensitive, if challenging, guide to assertiveness for
gay men, offering practical advice on how to build selfesteem and repair emotional damage.
How to be a happy homosexual
Terry Sanderson: The Other Way Press (1999)
One Amazon comment: This book has all the
information that a starting-out gay man could want,
and best of all it is reassuring and positive. It will help
build the confidence of gay men who are unsure of
their role and dont know how to make the best of their
gay life. Its also very practical, and I particularly liked
the thought-provoking chapter on ethics for the
modern gay man. Its the kind of book every gay man
should read.
Being homosexual: Gay men and their
development
Richard Isay: Vintage (2009)
This is a radical and liberal view of the development of
homosexuality from a leading psychoanalyst who has
worked with homosexual men for many years. The crux
of this book's argument centres around the suggestion
that homosexuality is constitutional in origin and
therefore present from early childhood. This book also
discusses the stages and crises of a gay man's life.
The ins and outs of gay sex
Stephen Goldstone: Bantam Doubleday Dell Publishing
Group (1999)
Reliable, comprehensive information on a wide
spectrum of gay medical concerns, written by an
eminent surgeon and recognised authority on gay
health issues. With up-to-date facts, interviews, and
case studies from the authors practice, this book goes
far beyond HIV concerns, combining a complete
education about the safe and pleasurable practices of
male-male sexuality with a comprehensive medical

volume.
Anyone and everyone
Moving portrayal of parents responses to discovering
that their children are gay. Participants are drawn from
diverse religious and ethnic backgrounds, and the film
feels very relevant to UK audiences. Trailer can be
viewed on the Anyone and Everyone website
(http://www.anyoneandeveryone.com/index.html) .
The film is 9 to
order, and delivery is free.

It gets better project
To communicate to LGBT young people that it gets
better (http://www.itgetsbetter.org/) . Since its inception in
2010, it has become a worldwide movement, with more
than 50,000 videos contributed by individuals and
organizations. The sheer volume of video can be
intimidating, so we suggest Apple Employees
(http://www.itgetsbetter.org/video/entry/iWYqsaJk_U8) and
Center
Theater (http://www.itgetsbetter.org/video/entry/3243/) group

videos as a starting point.
Sleep
Wellbeing podcasts
Foundations podcasts (http://www.mentalhealth.org.uk/helpinformation/podcasts/) including
mindfulness and relaxation
exercises.
The sleep solution: Improve your sleep, health and
quality of life - from tonight
Nigel Ball and Nick Hough: Vermilion (1999)
Information about normal sleep rhythms, what can
disturb them, and how adjustments to your lifestyle
can bring improvements in the quality of sleep and
health. It provides guidelines for monitoring and
improving your sleep patterns, a symptoms guide and
information about drugs and sleeping aids.
Peaceful sleep: A practical guide to stress-free days
and tranquil nights
Jan Sadler: Gateway (1999)
The peaceful sleep bedtime routine. This well-proven
method combines self-help techniques to use during
the day with a unique relaxation and imaginative
visualisation procedure at night.
Stress management and relaxation
Please also see resources the anxiety section of this resource

page.
Wellbeing podcasts
Foundations podcasts (http://www.mentalhealth.org.uk/helpinformation/podcasts/) ,
including mindfulness and
relaxation exercises.
Relax and unwind: A new positive approach
Jenni Adams: David & Charles PLC (1992)
Adopts a positive attitude and aims to provide
imaginative solutions to the common problems arising
from todays lifestyles.
The relaxation and stress reduction workbook
Martha Davis et. al.: New Harbinger Publications
(2008)
Effective stress management and relaxation techniques
and exercises. There is a chapter on worry control and
another on coping with anger-provoking situations.
The daily relaxer
Matthew McKay and Patrick Fanning: New Harbinger
Publications (1997)
How to locate stress in bodies and offers forty-five
easy-to-master techniques designed to alleviate stress
and prevent daily worries from growing into major
sources of anxiety and pain.
How to relax
Rachel Norris and Christine Kuchemann
Cassette tape available from Oxford Cognitive Therapy
Centre. A basic package, consisting of a relaxation tape
and an instruction sheet, which guides the user
through a series of relaxation exercises.
Suicidal feelings
How I stayed alive when my brain was trying to kill

me: One persons guide to suicide prevention
Susan Rose Blauner: Harper Collins (2002)
Offers 25 tricks of the trade - ways to manage suicidal
impulses that have been field tested by the author.
Useful to anyone supporting a suicidal student but may
be less relevant to students who have experienced a
single suicidal episode.

If you are thinking about suicide, read this first
After reading the Metanoia website
(http://www.metanoia.org/suicide) ,
one (formerly) suicidal
client of the counselling service reports: When I

couldnt do anything else, I could always read this and
it generally helped.
Coping with suicidal thoughts and developing a
safety plan
Advice on coping with suicidal feelings, including ways
to reduce the pain and to strengthen coping ability on
the get self help website
(http://www.getselfhelp.co.uk/suicidal.htm) .
Includes a template
which can be used to draw up a safety plan for use

when suicidal feelings are acute.
A secret best not kept
Documentary film: Say It Out Loud Productions (2003)
Made by a young woman whose mother committed
suicide. Features family members who have lost a
loved one to suicide, attempters who have tried to take
their own lives, and doctors who work with them.
Includes important messages such as those who feel
suicidal can be helped, and that when loved ones are
lost to suicide, it is important to talk about them and
the feelings about them which loved ones are left with.
Order from the Say it out loud website
(http://www.sayitoutloud.com/) .

Time management
Put off procrastinating!!!

This downloadable programme provides information
about procrastination and suggests strategies to
address this problem from a cognitive behavioural
therapy perspective. It is organised into modules that
are designed to be worked through in sequence. Each
module includes information, worksheets, and
suggested exercises or activities. Visit the Centre for
Clinical Interventions
(http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=50)
website.
Overcoming procrastination
Andrea Perry: Worth Publishing (2002)
A new and useful diagnostic tool to help identify where
and how you have become stuck, and offers a wealth of
strategies to overcome entrenched patterns of

procrastination. The book introduces the Action Spiral
model used in the Procrastination workshop offered by
the Counselling Service.
The Pomodoro technique
Francesco Cirillo
A wacky but effective time management system, the
Pomodoro technique is especially helpful to students
who tend to fragment their time across too many
different activities and as a result fail to give
concentrated attention to anything. Visit the
Pomodoro technique (http://www.pomodorotechnique.com/)
website.
The thief of time: Philosophical essays on
procrastination
Chrissoula Andreou and Mark White: Oxford: Oxford
University Press (2010)
A very practical aim to shed light on a vexing practical
problem that generates a great deal of frustration,
regret and harm. Not a self-help book but a serious
and thought-provoking exploration of a what for many
is an important problem.
Help! How to become slightly happier and get a bit
more done
productivity, and career. Chapter 5 is a very useful
chapter from a very useful book.
The Now Habit: a strategic for overcoming
procrastination and enjoying guilt-free play
Neil Fiore: Jeremy Tarcher (2007)
A different approach to most others, its premise is that
scheduling too much work is counter-productive: we
get discouraged and rebel. It suggests starting with
scheduling high-quality play time and fitting work in
between.
Thinking about planning work and effective time
management
An information sheet
(//www.ox.ac.uk/sites/files/oxford/field/field_document/Thinking%20about%20Planning%20Work%20and%20Effective%20Time%20Management.pdf)
on how the use of divergence and convergence to help

you manage your studies, alongside some useful advice
on completing medium-term tasks and practical tips
for managing your time.
Tales of Mere Existence by AgentXPQ
Short and comical animated clips about AgentXPQs
experience of procrastination and other life
experiences (http://www.youtube.com/user/AgentXPQ) . Titled
confused comedy for confused people. Highly
entertaining and accurate.

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SYSTEMS & SERVICES

Individual counselling (/stud

Writing under pressure

Group counselling (/student

Help contact details (/student

that focuses on real-world writing tasks and

of the temporal organization of work. It helps readers

while keeping a sense of momentum throughout the

How to get a PhD

subject. Includes a diagnostic questionnaire to selfmonitor progress.

Phillida Salmon: Trentham Books (1992)

Adjusting to university life

Managing transitions and expectations

will help you to manage the transitions and

Overcoming anger and irritability

CAN'T FIND WHAT

The relaxation and stress reduction workbook

Anxiety and panic attacks

How to stop worrying

control upsetting thoughts.

Centre for Clinical Interventions

for Clinical Interventions

suggested exercises or activities.

mindfulness and relaxation exercises.

The mental health handbook

Classic text. Assertiveness is defined as the art of clear,

Facing grief: Bereavement and the young adult

Silent grief: Living in the wake of suicide

NHS self-help leaflets

Bi-polar disorder (manic depression)

An unquiet mind: A memoir of moods and

irritability and anger, etc.) and encourages making a

for Clinical Interventions

Childhood abuse and trauma

Breaking free: Help for survivors of child sexual

of false memory syndrome and female abusers, and

Cigarettes, drugs and alcohol

Allen Carrs easy way to stop smoking

Overcoming problem drinking: A self-help guide to

Confidence in a social setting

Overcoming social anxiety and shyness: A self-help

Russell Davies blog entry: How to be interesting

for Clinical Intervention

Matthew Johnstone Robinson (2007)

Conveys what the experience of depression is like in

Mark Williams, John Teasdale, Zindel Segal and Jon

mindfulness and relaxation exercises.

Making dyslexia work for you: A self-help guide for

includes a CD ROM which provides the complete text

Family issues and pressures

Families and how to survive them

chapter, is a tour de force, an inspiration to anyone

Food / healthy weight - achieving a healthy relationship

Fat is a feminist issue

eating disorder, including information and warnings

associated symptoms, treatments and support services

Insight and understanding

NHS self-help leaflets

acceptance and commitment therapy

Mental Health Foundations podcasts

mindfulness and relaxation exercises.

Mindfulness and meditation

Mindfulness for beginners 2-CD set