Discover Our Favorite Books for Managing Anxiety and OCD 📚
Learning all you can about anxiety or OCD can make a significant difference in your recovery. By reading self-help books, you can increase your understanding of how OCD works, feel less alone, and learn helpful strategies to deal with OCD.
We've curated a list of some of our favorite books that have been incredibly helpful for many on their journey with anxiety or OCD.
These recommendations range from treatment strategies to memoirs that include various approaches and offer practical strategies to help you manage anxiety or OCD more effectively.
These are not affiliate links, just ones we think are great.
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The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
Worrying is Optional
Dare: The New Way to End Anxiety and Stop Panic Attacks by Barry McDonagh
The Complete Guide to Overcoming Health Anxiety: How to Live Life to the Fullest...Because You're Not Dead (Yet) by Dr. Josh Spitalnick and Michael Stier
The Emetophobia Manual: Free Yourself from the Fear of Vomit and Reclaim Your Life by Ken Goodman
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Freedom from Obsessive Compulsive Disorder by Jonathan Grayson, PhD
The Mindfulness Workbook for OCD by Jon Hershfield, MFT
Overcoming Unwanted Intrusive Thoughts by Sally Winston, PsyD
ACT Workbook for OCD by Marisa Mazza, PsyD
The Imp of the Mind: Exploring the Silent Epidemic of Obsessive Bad Thoughts by Lee Baer
Pure OCD: The Invisible Side of Obsessive-Compulsive Disorder by Chrissie Hodges
Relationship OCD: A CBT-Based Guide to Move Beyond Obssesive Doubt, Anxiety, and Fear of Commitment in Romantic Relationships by Sheva Rajaee, MFT
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What to Do When You Worry Too Much by Dawn Huebner, PhD
Be sure to check out her other books!
Wilma Jean the Worry Machine by Julia Cook
Outsmarting Worry (An Older Kid's Guide to Managing Anxiety) by Dawn Huebner
What to Do When Your Brain Gets Stuck: A Kid's Guide to Overcoming OCD by Dawn Huebner
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When a Family Member Has OCD: Mindfulness and Cognitive Behavioral Skills to Help Families Affected by OCD by Jon Hershfield
The Family Guide to Getting Over OCD by Jonathan Abramowitz
Breaking Free of Child Anxiety and OCD by Eli Lebowitz
When A Loved One Won't Seek Mental Health Treatment by Alec Pollard, PhD
Anxious Kids, Anxious Parents: 7 Ways to Stop the Worry Cycle and Raise Courageous and Independent Children by Reid Wilson and Lynn Lyons
Whether you're dealing with OCD yourself, supporting a loved one, or helping children and teens navigate their anxiety, these books offer practical tools to help you or your loved ones manage OCD and anxiety more effectively.
Remember, the journey through OCD and anxiety can be challenging, but with the right resources and support, it gets easier. Don't give up!
Written by Jenny Matthews, LMFT, LADC
Jenny is a therapist that specializes in helping over-thinkers and worriers get relief from anxiety so they can be more productive + do what matters + be present with their loved ones.
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Parent Tips on Navigating Reassurance Seeking With Your Anxious Child
Parent Tips on Navigating Reassurance Seeking With Your Anxious Child
Your child comes to you with anxious thoughts swirling in their mind, seeking reassurance for the hundredth time this week...
….”do you think this will make me sick? Are you sure?”
….”I made a mistake today…do you think I’m a bad person? Will other people think I’m a bad person?”
…”Are you sure?”
…”Are you sure?”
Sound familiar?
We all need reassurance at times. but when it comes to anxiety disorders, it can be really unproductive. But as a parent, you feel like your hands are tied. You don’t want to keep answering these questions, but it feels impossible to stop.
Constantly reassuring your anxious kiddo might actually make their anxiety worse in the long run.
What!?
When we reassure our kids too much, it can inadvertently teach them that they need constant reassurance to feel okay. Plus, it doesn't really help them learn to cope with their worries on their own.
So I put together a free mini training video to show you step-by-step how I teach my clients how to stop reassurance seeking patterns.
5 Strategies for Handling Overwhelm
5 Strategies to Break Free from Overwhelm
Sometimes life gets chaotic. And it isn’t possible to get everything done that you really need and want to get done. And when this happens, something is going to have to give.
And the million-dollar question is: Will it be work, the kids, my health, or perhaps my last shred of sanity that pays the price? Yikes.
Feeling like you're drowning in tasks is as common as that ugly holiday sweater everyone pretends to love. But stick with me, because I’m sharing some down-to-earth strategies, a worksheet, and an audio track to help you navigate this hot mess.
1. Communication is Queen:
Shoot a message to your partner or family, let them know you're drowning, and you need a lifeline. If you can, be specific about what would be helpful. Like “Mom, can you take the kids overnight?” or “Babe, can you grab the groceries this week?”
2. Work-Life Balance:
I’m not always a fan of the push to have work-life balance. Because I don’t usually think it’s realistic (unless this is an ongoing pattern for you). So here is your permission to reframe it. Consider the idea that this may just be a season of your life. It’s temporary and something you can get through with a little help from your loved ones.
3. Do a Brain Dump:
Dump everything on a list. Your thoughts, your worries, your seemingly impossible tasks. I’ve got a free worksheet for you to use in combination with tip #4.
4. Categorize and Conquer (or not):
Label each task: keep, eliminate, modify, or delegate it to someone else. I made a worksheet to help you accomplish this (you can get access below). Maybe you are supposed to bring a dish to a party, and everyone loves your grown-up four cheese macaroni and cheese. But life threw you a curve ball and something has to give. Consider buying something pre-made-—Costco's deli section has your back every time. Nobody will care, I promise.
5. Own Your Choices:
If a task sparks joy (thanks, Marie Kondo), own it, even if it adds to the circus. Then it becomes less about overwhelm and turns it into intentional chaos. You got this. For example, I love it when my kids cook with me. Does it make more of a mess? Sure does. But I love creating those memories with them and letting them be a part of the cooking process, so I accept that this may be less efficient (and messy!) than usual.
I've got a free worksheet to make this chaotic season a bit more bearable. Download the Undo List Worksheet to sort your life out (plus my 5-Minute Guided Meditation Audio Track for those "I need a break" moments).
Grab the Undo List Worksheet Here
Remember, this is just a season. And guess what? You're not alone in this glorious mess.
Stay Ahead of the Season: Winter-Proofing Your Mental Health in Minnesota
Winter is fast approaching, and for those of us living in Minnesota, it means shorter days, chilly temperatures, and snow-covered landscapes. However, if you're dealing with anxiety and OCD, this change of seasons can bring its own unique challenges. But fear not! With careful planning, practical advice, and a positive mindset, you can effectively address these winter-related issues
Common Challenges and Solutions
Reduced Sunlight
Minnesota winters are known for their shorter daylight hours, which can have an impact on our mood and exacerbate our symptoms. Here's how to deal with this lack of sunlight...
1. Light Therapy: Consider using a light therapy lamp to simulate natural sunlight exposure. This can be especially helpful in managing Seasonal Affective Disorder (SAD).
2. Spend Time Outdoors: Make a conscious effort to spend time outdoors during daylight hours, even when it's cold. A brisk walk in a local park or along the Mississippi River can provide a much-needed dose of natural light.
3. Vitamin D Supplements: Talk to your doctor about taking vitamin D supplements to address deficiencies that often occur during the winter months. You may be surprised to find out that we need a higher dose of Vitamin D than you think.
Increased Isolation
Winter often makes us want to stay indoors, but that doesn't mean you have to become a hermit. Keep your connections strong and find engaging indoor activities.
1. Stay Connected: Many people in the winter season will just surrender to the idea of staying indoors and seeing people less. You may need to make an extra effort to get outside of yourself and amongst friends and family so that you do not have long periods of isolation. This is especially important if you are single and/or work remotely. One of my favorite things to do is schedule a rotating dinner and game night with friends. No cooking and hanging out with friends? That’s a win-win in my book.
2. Engage in Hobbies: Pursue indoor hobbies or activities that you enjoy to keep your mind engaged and prevent feelings of loneliness. Check out Groupon, your local Community Education Classes, or join a book club. Something I have liked doing is making a “winter bucket list” of projects and activities I want to do in the winter. This way if I get into a rut I can easily find something to do. I think it’s essential to not only find places to go outside your house, but things you can do at home that are new hobbies or interests.
3. Seek Support: Joining a local support group for individuals with anxiety or OCD can provide a sense of belonging and understanding. Minneapolis offers various support groups that meet in person or virtually.
Holiday Stress
The holiday season can bring joy, but it can also come with its own set of stressors. So, how can you enjoy the holidays while minimizing stress?
1. Plan and Prioritize: The holidays are not always full of joy. It can be a time of busyness where you feel you have to “do all the things” or see people you don’t want to. Create a realistic holiday plan that sets clear priorities and boundaries to reduce stress and avoid overcommitment. It’s ok to say no.
2. Practice Self-Care: Prioritize self-care during the holidays by incorporating relaxation techniques, exercise, and healthy eating into your routine. If you belong to a gym, spend some in the hot tub or sauna for warmth and relaxation.
3. Seek Professional Help: If holiday stress becomes overwhelming, don't hesitate to reach out to a therapist or counselor in Minneapolis who specializes in anxiety and OCD for support and coping strategies.
Changes in Routine
Winter disrupts our daily routines, which can sometimes lead to mental health challenges. But you can adapt more easily with a seasonal routine..
1. Create a Winter Routine: It’s so hard to switch from doing activities outside to being inside most often. It can create a disruption to routines you had. Change can be a catalyst for relapse into mental health struggles. But by having a routine for each season it can help you adjust more easily. For instance, in the summer months, my workout routine is not in a gym because I like to maximize my time spent outdoors. So when winter rolls around, I actually look forward to getting back into the routine of the gym classes I like.
2. Schedule events: In the dark, cold winter months, it can feel like there isn’t as much going on. And if you struggle with anxiety or depression, you may find yourself feeling lonely or comparing yourself to others on social media more often. Make sure you have plans with someone to do something that you enjoy at least once per week. Having things on the calendar can help you to look forward to something even if you are struggling with your mental health.
Illness and Infections
Winter is often associated with illness season, and concerns about illness can be anxiety-inducing. Even if you aren’t worried about getting sick, when you are sick, it makes it really hard to practice good self-care because your battery is half full just from fighting a virus.
1. Practice Good Hygiene and Maintain a Healthy Lifestyle: Eat a balanced diet, exercise regularly, and get adequate sleep to bolster your immune system. If you don’t manage stress and anxiety well, it can also make you prone to illness, so be sure to use good self-care as well.
2. Work with a Therapist: If you have health anxiety, emetophobia, or OCD, then illness season can be a really triggering time of year. Be sure you are working with a therapist that can help you navigate these challenges.
Financial Pressures
The holiday season can be financially demanding, but there are ways to manage your budget wisely.
1. Budget Planning: Create a budget for holiday spending and stick to it. I love going to all the different holiday markets in Minneapolis where you can find unique gifts (while supporting small businesses). Communicate your expectations around gift giving with loved ones in advance so that you can say goodbye to guilt for cutting back on gifts.
2. Consider Homemade Gifts: Explore creative, cost-effective gift-giving ideas, like homemade gifts, to reduce financial burdens. Minneapolis's arts and crafts stores can be your go-to for crafting supplies.
Travel Anxiety
Whether you're hitting the road in wintery conditions or dread flying, don't let anxiety hold you back. Here's your roadmap to handling anxiety while traveling…
1. Plan Ahead: If you have to commute often, even in poor weather conditions, make sure you are prepared with emergency items, good winter tires. If you worry about how to drive in the snow or ice, practice in an empty parking lot to boost your confidence and skills :)
2. Seek out resources for flight anxiety: If you are flying this winter season and you have anxiety about flying, you may find yourself struggling to look forward to the trip. Leaving you feeling more irritable and anxious. You can learn how to manage anxiety with some of the resources we offer here.
Limited Outdoor Activities
The colder months can make you feel cooped up. Make a plan to stay active and engaged, even when outdoor options are limited
1. Indoor Exercise: Incorporate indoor exercise routines, such as yoga or home workouts, to stay active and reduce restlessness.
2. Explore Indoor Interests: Discover indoor hobbies or interests you can engage in during the winter months. One of my favorite things to do is visit places in the Twin Cities that are indoors but have a lot of natural light, like Mall of America. Or visiting the MN Zoo is a great way to feel humidity (I never thought I would miss it) even on the coldest days.
Cold and Dark Environments: Brighten Your Space
Don't let the winter gloom take over your living space. Learn how to create a warm and inviting atmosphere in your home.
1. Use Bright Lighting: Increase the lighting in your home to create a brighter, more uplifting atmosphere. I especially like festive lights or candles to get a change of environment.
2. Decorate with Warm Colors: Decorate your living spaces with warm, inviting colors to counter the gloomy environment. I’m guilty of getting some new home decor at Target or Home Decors just to freshen up my space. Keep your other decor if you like and just swap it out around the holidays. It’s a great way to fall in love with your space throughout the year.
As we wrap up, remember, winter can present its own set of challenges, especially in Minnesota. However, by taking a proactive approach, planning ahead, and harnessing your inner resilience, you can face the winter season with confidence and self-compassion. You're not alone on this journey; we're here to support you, whether you're in Minneapolis or connecting online. So, gear up, plan ahead, and embrace the winter months with determination. You've got this
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State of Mind Therapy in Bloomington can help. Click the button below to sign-up for your free 15 minute phone consultation today.
Takeoff Time: 50 Things to Do on a Plane When You're Bored
Flying can be anxiety-inducing, especially when "what if" thoughts start to creep in. Boredom and anxiety make for a challenging combination.
In this blog post, we've put together a list of 43 engaging activities to help you ease those nerves at 30,000 feet. From reading and watching movies to practicing mindfulness and learning a new language, having a well-planned set of activities can transform your flight into a more comfortable and enjoyable experience.
50 Things You Can Do While Flying to Beat Boredom (so that anxiety doesn’t creep in)
Read a book
Watch in-flight movies.
Listen to music or podcasts.
Solve puzzles, like crosswords or Sudoku.
Work on a jigsaw puzzle app.
Play mobile games.
Write in a travel journal. Click here for ideas.
Plan your trip itinerary.
Edit and organize photos on your device.
Sketch or draw.Click here for ideas.
Listen to an audiobook.
Make a list of new restaurants you want to try on your trip.
Learn a new language with language learning apps.
Catch up on work or study.
Watch travel documentaries.
Meditate or practice deep breathing exercises.
Do light stretches in your seat.
Chat with your seatmate.
People-watch.
Try out a coloring book for adults.
Listen to white noise or calming sounds.
Play card games or board games with a travel-sized set.
Plan your next vacation.
Organize your digital files.
Play Sudoku or other brain-teaser games.
Create a to-do list for when you land.
Practice mindfulness and live in the moment.
Try origami with an airline napkin.
Create a travel bucket list.
Listen to a guided relaxation audio.
Knit or crochet.
Strike up a conversation with a flight attendant.
Solve riddles or brainteasers.
Learn about the history and culture of your destination.
Plan your return trip.
Organize your email or digital life.
Solve a Rubik's Cube or similar puzzle.
Meal prep for your trip to save money on eating out.
Practice your photography skills.
Do word searches or crossword puzzles.
Learn about the airline and its services.
Listen to comedy podcasts for a good laugh.
Learn about constellations and stargazing.
Start a travel blog.
Create a playlist of your favorite travel songs.
Explore the airline's in-flight entertainment system.
Read travel magazines or brochures.
Catch up on the news
Meal prep from the week you get home to remove some of the stress of returning home.
Explore new topics on youtube, such as minimalism, how to take great photos using your iphone, how to get out of debt
Why let anxiety overshadow the joy of air travel? Embrace this chance to immerse yourself in engaging activities that not only keep your mind occupied but also bring a sense of calm to your flight. Consider this time as an opportunity to explore new interests and cultivate your knowledge.
When you approach flying as a moment for relaxation, personal growth, or connecting with fellow travelers, you take a significant step toward becoming a more confident flyer. Keep moving forward, and make the most of your flight!
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7 Mistakes I Made During My Anxiety Recovery
Years ago I was diagnosed with GAD, Social Anxiety, and Panic Disorder. I tried countless ways to overcome anxiety.....which includes making a ton of mistakes along the way. In this blog, I describe the top 7 mistakes I made in my anxiety recovery, so hopefully you won't make the same mistakes. Need therapy for anxiety? Schedule a free 15 minute phone consultation to get started.
Hiding my anxiety from others
The feeling of shame began to dominate my life once the anxiety became chronic. I didn’t want anyone to know that I had an anxiety disorder, because I had created a narrative in my head about who I was and how I wanted to be seen by others. Because of the fear of being rejected by society and possibly ruining my reputation, I decided to keep the anxiety my dirty little secret - which ultimately made my anxiety even worse.
Assuming that always “pushing through” anxiety was the ticket out of my anxiety
I discovered the hard way that all of us need time to “rest and digest.” I often avoided this very important piece of self-care because I thought that taking time to binge on Netflix meant that I was lazy. The truth is, we all need to find our activities that allow our parasympathetic nervous system to engage so our nerves can take a rest.
Spending excessive amounts of time researching anxiety
I can’t tell you how many books, blogs, YouTube videos, and podcasts I’ve listened to in order to “solve” my anxiety problem. The truth is, our mind is great at solving problems such as financial issues, maintenance repairs, etc., however, the mind is TERRIBLE at solving its own problems.
Engaging in reassurance seeking with my wife
Reassurance seeking is a classic symptom of anxiety. The problem with this behavior is that it often mutes our anxiety worries in the short-term, but in the long game it never helps. Worries such as, “Did I damage my nervous system beyond repair?” or “Is there something else in my life that is causing this anxiety?” always seemed to return, even after obtaining reassurance from my wife. This behavior can also hinder your relationships with those you seek reassurance from for many reasons.
Framing anxiety as the enemy that I need to conquer
When I was diagnosed with Generalized Anxiety Disorder (GAD), Social Anxiety, and Panic Disorder - I established a narrative in my mind (without even realizing it) that I now had an enemy to conquer - which lead to excessive research that I discussed earlier. I would also visualize myself beating up my anxiety, which would maybe help temporarily, but it always returned with vengeance.
Engaging in pseudo-science practices
In the very beginning of my anxiety story, I decided to treat myself with “antidotes” that I found on the internet. One of the biggest mistakes I did was fall into the trap of practices that were not evidence-based treatments for anxiety disorders. I became enamored with practices like “The Law of Attraction,” which suggest through meditation, we can attract what we want in our lives through pure thought alone (for me it was to be anxiety free!!). Well, let me save you some time and just say…that shit doesn’t work.
Avoiding activities until I was “cured”
Because of my fear of other people finding out about my mental health crisis, I unconsciously decided to avoid people and activities that I use to enjoy until I was “cured.” Unfortunately, this only made my life smaller, less joyful, less meaningful, and you guessed it - made my anxiety worse.
Hindsight is 20/20. We all make mistakes when we are going through something. What mistakes have you made while trying to recover from anxiety? Share them below so others can learn from you too.
I know first hand how hard it can be to live with anxiety, but recovery is possible. If you want help untangling from anxiety, schedule a free 15 minute phone consultation to get started.
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[VIDEO] Separation Anxiety: Understand the Signs and What You Can Do to Help Your Child
Do you have a child or teen who becomes fearful and anxious when separated from you? Separation anxiety disorder is common in not just young children, but older children and teens too! Sometimes parents believe that their child will outgrow separation anxiety, but not if it’s related to an anxiety disorder. A diagnosed separation anxiety disorder requires treatment from a professional.
In this video, you will learn about the common signs of separation anxiety disorder and what you can do to help your child.
How to address reassurance seeking with your anxious child
When you have an anxious child, it’s common for them to ask repeated “what if” questions in attempt to manage their anxiety. This leaves parents answering the same worry questions over and over. This can be frustrating for parents. It also continues to feed the worry cycle. Watch this video to learn how to put an end to reassurance seeking behavior.