Resources
If you made it to this page, you are taking a step in the right direction by looking to educate yourself on mental health issues! I will update this page regularly with new resources that I come across, so feel free to bookmark this page. Although this page is organized by issue, many of these resources overlap and can be used to address multiple things. Keep in mind that these resources are not meant to be a substitute for therapy and some are best used in conjunction with a therapist. A note on books and reading materials: knowledge is power and therefore political. Amazon is great for many things, and I won’t lie that I haven’t gotten sucked in by the convenience of prime’s 2 day delivery. However, Amazon has also changed the book game in harmful ways, such as monopolizing audiobooks and refusing to sell them to libraries. It is important that we support local, independent bookstores whenever we can. Here is a list of 21 independent bookstores in and around Washington, DC. If you’re into audiobooks, check out Libby instead of Audible. This is a free audiobook service through your library.I also aim to highlight and support BIPOC and Queer authored resources. This doesn’t mean that white authored books and resource aren’t useful and don’t appear here too. The fact is, most mental health content is published by white, straight authors. White authors have a centuries long head start and have dominated the mental health field. Furthermore, it is much harder for a Black or Brown person to be published and to gain research funding to ensure their techniques become “evidence based.” This makes our QTPOC books and resources all the more special and magical.
Trauma Resources
Why We Need to Release Trauma, Even When It's Scary
A short comic about carrying around trauma, why it’s difficult to open this door, and what it may be like to let go.
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Why ‘Take a Deep Breath’ Can Be Terrible Advice
A short article that explains why breathing can be difficult for trauma survivors, some alternatives to breathing, and a tip to begin learning to connect with your breath again.
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The Boy Who Was Raised as a Dog by Bruce D. Perry
Read this if you want to know how childhood trauma affects the brain and body. Each chapter starts with a different story from the author’s work as a psychiatrist before going into the chapter's lesson.
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What Happened to You? by Bruce D. Perry and Oprah Winfrey
From the same author as The Boy Who Raised as a Dog. Read this if you want to understand how trauma affects the body but like a more conversational format. It is also great in audioformat if that’s your thing.
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Episode 303 of Black Girl’s Podcast- How Trauma Affects the Brain
Podcasts are a great way to learn a lot of information in a short amount of time. This will also teach you how trauma can change the brain and help you understand why you do and feel some of the things you do!
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Healing Sex: A Mind-Body Approach to Healing Sexual Trauma by Staci Haines
This is a workbook geared towards survivors of childhood sexual abuse. It focuses on regaining a connection with your body and having a pleasurable sex life. While you can work through this book on your own, I recommend working through this book with a therapist.
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Adult Children of Emotionally Immature Parents by Lindsay C. Gibson
The title says it all! This is an affirming book that might have you looking at your childhood differently and side-eyeing your parents/caregivers.
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A QTPOC organization based in NYC with a variety of blog articles. This link directs you to reading resources, but they also have community events that you may find helpful, like these virtual, free meditation groups.
Anxiety Resources
4 Breathing Methods to Release Anxiety with visual aids
Use the gifs here to give yourself a visual guide to soothing breaths.
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More Breathing Gifs by Destress Monday
Use these to help yourself find a quiet moment to focus on your breath. Consider one that you like onto your phone for a quick reference when you need a minute to yourself.
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This is a short video on a technique to help interrupt panic attacks or dissociation by engaging your 5 senses. Try this if you feel your anxiety increasing. Tip: If you can’t smell anything, go and smell something! If you can’t taste something, pop a mint, piece of gum, or piece of candy into your mouth.
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What Science Says About the Outbreath by Leslie Garrett
An article about why exhaling can be a helpful way to release tension and is an alternative to focusing on deep breathing for anxiety and trauma relief
Depression Resources
Your “Strong” Friends Need Checking in on Too: Despair and High Functioning Depression
This is a short personal narrative about realizing the impact of high functioning depression on Black women.
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Exercise is an All-Natural Treatment to Fight Depression
A short article on how exercise can help fight off depressive symptoms.
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After the Rain by Alexandra Elle
This book is a nice, short feel good book with lovely affirmations. I’ve used some of the affirmations as journal prompts or thinking points. This is a great start for anyone looking to cultivate a more compassionate inner voice. Check out her Instagram for more affirmations.
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The Body is Not An Apology: The Power of Radical Self-Love by Sonya Renee Taylor
So much negative thinking is rooted in our relationship with our body. If you grew up in the U.S and many other places in the world, you have likely internalized some level of Fatphobia and sizeism. This book will help you realize what messages you have internalized about your body and refocus your energy on appreciation, love, and compassion for your body.
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A nonprofit organization for LGBTQIA+ youth mental health that has a 24/7 crisis line and helpful information and articles.
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A DC based nonprofit for LGBTQIA+ youth that also has meet up events, because connecting with others in community is a powerful agent against depression!
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A list of things you can do to prevent yourself from self-harming