Cultivating a balanced mindset requires consistent, intentional practice. The resources listed here—including Self-Guided Cognitive Tools, Mindfulness, and Hypnosis—provide a structured yet flexible way to engage with these practices through a self-directed format. These programs are free and self-paced, providing accessible support to supplement your treatment plan.
These resources are provided for educational purposes and as a supplement to your integrative health plan. Please discuss any questions or changes regarding your health, treatment plan, or medications with your healthcare provider.
Self-Guided Cognitive & Behavioral Tools
These resources guide you through Cognitive Behavioral Therapy (CBT), helping you recognize and shift the thought patterns that impact your daily life.
CBT
CBTLA - Free Online CBT Workbook
Center for Clinical Interventions (CCI) - Self Help Resources
Resources and workpages for specific mental health diagnoses.
CBT for Insomnia
VA Health - Understanding Cognitive Behavioral Therapy for Insomnia
Apps:
VA Mobile - CBT-I Coach
Note: While these resources were developed specifically to support veterans, they can be helpful for anyone looking for self-guided tools for insomnia.
Books:
- Face Your Fears by David Tolin, Ph.D.
- Feeling Good by David D. Burns, M.D.
Mindfulness
Mindfulness practices help you develop a steady, non-judgmental awareness of the present moment to better manage the stresses of chronic pain and illness.
NCCIH - Meditation and Mindfulness: Effectiveness and Safety
Mindful Self-Compassion Practices - Cultivate Inner Peace and Joy - Self-Compassion
Self-Paced Mindfulness Based Stress Reduction (MBSR) Course - Online MBSR/Mindfulness
UCLA Health - Free Drop-in Meditation Sessions
UCSD Centers for Integrative Health - Guided Audio & Video Mindfulness
Apps:
UCLA Health - UCLA Mindful App
VA Mobile - Mindfulness Coach
Note: While this app was developed specifically to support veterans, it can be helpful for anyone looking for self-guided mindfulness support.
Books:
- Mindfulness for Beginners by Jon Kabat Zinn
- Full Catastrophe Living by Jon Kabat Zinn
- How to Train a Wild Elephant by Jan Chozen Bays, MD
Hypnosis
Hypnosis is a natural state of restful alertness that can be used to improve emotional regulation and enhance the body's ability to cope with chronic symptoms. You can learn more about the benefits and the evidence by browsing through the articles listed here.
Myths and facts about hypnosis - 21 Myths about Hypnosis
The Society for Clinical and Experimental Hypnosis (SCEH) - What is Hypnosis?
The American Society of Clinical Hypnosis (ASCH) - https://www.asch.net
Scientific Articles:
- Hypnotic Approaches for Chronic Pain Management: Clinical Implications of Recent Research Findings
- Delivery of a group hypnosis protocol for managing chronic pain in outpatient integrative medicine
- Hypnosis and Guided Imagery Treatment for Gastrointestinal Disorders: Experience With Scripted Protocols Developed at the University of North Carolina
- Clinical hypnosis can reduce lower urinary tract symptoms in individuals with chronic pain
- Myths and misconceptions about hypnosis and suggestion: Separating fact and fiction
Books:
- Hypnosis and Hypnotherapy: What You Need to Know by Gary Elkins and Cameron Alldredge
- Relief From Hot Flashes: The Natural, Drug-Free Program to Reduce Hot Flashes, Improve Sleep, and Ease Stress by Gary Elkins
Additional Resources
- Women's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing by Christiane Northrup M.D.
- Break Through Pain: A Step-by-Step Mindfulness Meditation Program for Transforming Chronic and Acute Pain by Shinzen Young
- Care of Mind-Care of Spirit: Psychiatric Dimensions of Spiritual Direction by Gerald G. May
- Coming Back to Life: Practices to Reconnect Our Lives, Our World by Joanna R. Macy and Molly Young Brown
- Daily Meditations for Calming Your Anxious Mind by Jeffrey, M.D. Brantley and Wendy Millstine
- Guided Mindfulness Meditation by Jon Kabat-Zinn
- Loving What Is: Four Questions That Can Change Your Life by Byron Katie and Stephen Mitchell
- Meditations for Optimum Health by Andrew Weil MD, Jon Kabat-Zinn PhD
- The Anatomy of Hope: How People Prevail in the Face of Illness by Jerome Groopman
- The Anatomy of Peace: Resolving the Heart of Conflict by Arbinger Institute
- The Dao of Neuroscience: Combining Eastern and Western Principles for Optimal Therapeutic Change by C. Alexander Simpkins and Annellen M. Simpkins
- The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
- The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions by Christopher K. Germer PhD
- The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness by Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn
- The Mindfulness Solution to Pain: Step-by-Step Techniques for Chronic Pain Management by Jackie Gardner-Nix
- The Power Of Mindful Learning by Ellen J. Langer
- The Relaxation and Stress Reduction Workbook by Martha Davis and Matthew McKay
- Hypnosis and Hypnotherapy: What You Need to Know by Gary Elkins, Cameron Alldredge
- Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse by Zindel V. Segal, J. Mark G. Williams and John D. Teasdale
- The Emotional Life of Your Brain: How Its Unique Patterns Affect the Way You Think, Feel, and Live — and How You Change Them by Richard J. Davidson and Sharon Begley
- The Mindful Way Through Anxiety: Break Free from Chronic Worry and Reclaim Your Life by Susan M. Orsillo and Lizabeth Roemer
- The Pain Chronicles: Cures, Myths, Mysteries, Prayers, Diaries, Brain Scans, Healing, and the Science of Suffering by Melanie Thernstrom