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  Self-Help Library

Welcome to the CAPS Self-Help Library! Here you will find books, websites, and mobile/tablet applications that are focused on mental health and wellness. These resources are designed to support self-help, promote wellness, and serve as adjunctive tools for mental health counseling. Each tab will provide information that will assist you and your well-being. Please note that these resources are no direct substitute for counseling.


Dr. Kevin Ramotar compiled this extensive list of Apps and Podcasts on various mental health topics. We will be updating this list througout the year - so keep checking regularly!

CAPS*Mobile App!   //   Cost: FREE
The UCSD CAPS Mobile App has all the info you need for CAPS services, how to help yourself, and a friend. Lots of great resources for you. Click on the app icon and place on your mobile device's home screen.
Yoga-pedia   //   Cost:iTunes: Free; Android: Free
Yoga-pedia includes images and instructions for nearly 100 yoga poses and mudras. It also includes a "pose of the day" feature where each day, users can stream a short audio lesson for one of the poses included in the app. Images, instruction, and audio narration are all integrated with the Pose of the Day feature.
Pocket Yoga   //   Cost:iTunes: $2.99; Android: $2.99
The practice of yoga becomes beneficial when done on a regular basis. With Pocket Yoga you can keep up with your practice at your own pace and schedule in the comforts of your own home.
Cardiio  //   Cost:iTunes: $1.99
Cardiio’s technology is based on cutting-edge research and science conducted at the MIT Media Lab. The measurement principles are the same as clinical pulse oximeters. Every time your heart beats, more blood rushes through the vessels in your face, causing them to expand. The increase in blood volume absorbs more light, resulting in a decrease in the amount of light reflected from your face. Using sophisticated software, your iPhone's camera can track these tiny variations in light that are invisible to the naked eye to calculate your heart rate.
MyFitnessPal  //   Cost:iTunes: Free; Android: Free
Promote health with MyFitnessPal, the fastest and easiest-to-use dietary tracker.
T2 Mood Tracker  //  Cost:iTunes: Free; Android: Free
This app comes with six pre-loaded issues: anxiety, depression, general well-being, head injury, post-traumatic stress, and stress. You can also add customized scales on any topic (e.g., a pain scale). You use simple sliders to rate yourself on these behavioral categories and the app automatically graphs your inputs. You can also make notes describing things that happened during the day that may have affected your moods. This provides you and your health care provider with a complete tool to help you uncover patterns in how you are feeling. It may also help you to evaluate the impact of daily events or the effects of treatment on your mood.
eCBT Mood  //  Cost:iTunes: $0.99
eCBT Mood(c) tries to help people who are feeling down or depressed to feel better by using the scientific principles of cognitive behavioral therapy (CBT). eCBT Mood can also be used a uniform, structured adjunctive support intervention for clinical trials of antidepressants or other therapies for depression.
iCBT  //  Cost:iTunes: $4.99
iCBT is a fast and easy way to use Cognitive Behavioral Therapy (CBT) techniques to help you transform obstructive thinking into a positive experience. And iCBT can help you even if you’re not familiar with CBT — anyone can use it, anytime, anywhere.
eCBT Calm  //  Cost:iTunes: $0.99
CBT Calm helps people who are feeling stressed and want to learn relaxation skills. It assesses your stress level, provides relaxation skills, and also includes links to online resources for stress and anxiety.
Mayo Clinic Anxiety Coach  //  Cost:iTunes: $4.99; Similar Android App: $2.99
Mayo Clinic Anxiety Coach is a comprehensive self-help tool for reducing a wide variety of fears and worries from extreme shyness to obsessions and compulsions. Anxiety Coach helps you make a list of feared activities and then guides you through mastering them one by one.
Panic Attack Podcasts  //  Cost:iTunes: FREE
Listen to these great podcasts on dealing with anxiety and managing Panic Attacks.
Learn Panic CBT  //  Cost:iTunes: $4.99
Learn Panic CBT is a self-treatment program for panic disorder that is based on Cognitive Behavior Therapy (CBT) principles that are used by experienced psychologists.
Stop Panic & Anxiety  //  Cost:Android: Free
The info in this app assumes that the user is suffering from panic attacks due to Panic Disorder. It may not be applicable to other forms of anxiety. It focuses on the fear of having a panic attack and the fear of the sensations when having a panic.
Take a Break - Guided Meditations  //  Cost:iTunes: Free; Android: Free
You can enjoy the deep relaxation, stress relief and benefits of meditation now with this app by Meditation Oasis. Featuring two popular meditations from the the Meditation Oasis podcast, the app gives you the option to listen with or without music or nature sounds. You can also listen to the relaxing music and nature sounds alone.
Mindfulness Meditation  //  Cost:iTunes: $1.99; Similar Android App: $.99
This is simply the best way to learn and enjoy mindfulness meditation - and it's always in your pocket for short breaks, trips, and outdoor practice!
Free Guided Meditations  //  Cost:Free
Our partners at UCLA host a great library for guided meditation exercises!
Progressive Muscle & Guided Imagery  //  Cost:Free
Guided muscle relaxation techniques from our partners at Dartmouth University.
Breathe2Relax   //   Cost:iTunes: Free; Android: Free
Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.
Tactical Breather   //   Cost:iTunes: Free; Android: Free
Tactical Breathing Trainer can be used to gain control over physiological and Psychological responses to stress. Through repetitive practice and training, anyone can learn to gain control of your heart rate, emotions, concentration, and other physiological and Psychological responses to your body during stressful situations.
Tactical Breather   //   Cost:iTunes: $4.99; Android: $2.99
iZen Garde gives you all the peace and tranquility of a beautiful Zen Garden right on your iPad, without the sandy mess.
Sleep Time   //   Cost:iTunes: $1.99; Android: FREE
Smart alarm clock that analyze your sleep and wakes you up at the perfect moment of your lightest sleep phase. Wake up feeling refreshed. Uses your phone’s accelerometer.
Sleep Pillow   //   Cost:iTunes: FREE;
Sleep Pillow provides an advanced set of high quality ambient sounds, premixed for perfect sleep enhancement.
PTSD Coach   //   Cost:iTunes: FREE; Android: FREE
PTSD Coach was designed for Veterans and military Service Members who have, or may have, Posttraumatic Stress Disorder (PTSD). This app provides users with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help users manage the stresses of daily life with PTSD.
eCBT Trauma   //   Cost:iTunes: $0.99;
eCBT Trauma is an iPhone application that helps people who have experienced a traumatic event. It uses the scientific principles of cognitive behavioral therapy (CBT) to help relieve the symptoms of Post Traumatic Stress Disorder (PTSD) and can be used in conjunction with psychotherapy or as a standalone self-help intervention.
5 Love Languages   //   Cost:iTunes: FREE; Android: FREE; iTunes full book: $8.99
The 5 Love Languages, Dr. Gary Chapman's New York Times bestseller! Don't know your love language? You and your loved one can take the profile within the app to find out what love language you speak.
Couple   //   Cost:iTunes: FREE;
Couple is a more intimate way to share your life and the best way to stay in touch with your favorite person.
The Ice Break   //   Cost:iTunes: $1.99;
Stay connected with the one you love. Just share your response to a prompted icebreaker or moment once a day and watch your relationship deepen.
Love Maps   //   Cost:iTunes: $1.99;
This fun exercise has 87 questions to help couple develop a "Love Map" of their partner's world - their history, concerns, preferences and current issues.
Avocado   //   Cost:iTunes: Free; Android: Free
Avocado is the fun, private, and secure app for couples to stay connected. Send messages, share calendars and lists, doodle on photos, and more.
Stop Procrastinating   //   Cost:iTunes: $0.99
You have too much to do and you can't do it all at once. Sort each of your projects into ordered lists so that you can focus on what you're doing now and plan what to do next without interruption. Stop trying to remember everything in your head. Having to remember every task that comes up is stressful and overwhelming. As tasks come up, add them to your Inbox.
iProcrastinate Podcast   //   Cost:iTunes: Free
Dr. Timothy A. Pychyl, associate professor of psychology and director of the Procrastination Research Group (Carleton University, Ottawa, Canada), provides a series of short talks, interviews and question/answer podcasts that explain why we procrastinate and what we can do about it.
RanDoo   //   Cost:iTunes: Free
Do you have a list of things to do and you can't decide what to do first? Then RanDoo is the app for Yoo! Enter your list of things to do, shake your iPhone or iPod, and RanDoo will pick an item from your list and show it to you.
Do It (Tomorrow)   //   Cost:iTunes: Free; Android: Free
Daily planner with reminders.
Ace Your Next Test   //   Cost:iTunes: Free; Android: Free
Ace Your Next Test provides unique study tips and other resources to all students that want to get a better grade on any test. Tips are divided between before you take the test and what to do on test day.
Study Tips   //   Cost:iTunes: Free
The 365 tips and quotes are based on decades of research in the fields of education and psychology and on field tests with a broad spectrum of students from middle school to post-graduate level, including many with attention and learning issues.
ADHD Angel   //   Cost:iTunes: Free
Imagine an angel, a guardian looking over your shoulder, helping you with some of things that you struggle with because of your ADHD.
30/30   //   Cost:iTunes: Free; Android: Free
You set up a list of tasks, and a length of time for each of them. When you start the timer, it will tell you when to move on to the next task.
Life Armor   //   Cost:iTunes: Free
LifeArmor is a comprehensive learning and self-management tool to assist with common mental health concerns. Browse information on 17 topics, including sleep, depression, relationship issues, and post-traumatic stress. Brief self-assessments help the user measure and track their symptoms, and tools are available to assist with managing specific problems.
iTriage Health   //   Cost:iTunes: Free; Android: Free
Created by two ER docs, iTriage helps you answer the questions: “What medical condition could I have?” and “Where should I go for treatment?” Save, easily access, and share the healthcare information that's most important to you.
PsychDrugs   //   Cost:iTunes: Free; Android: Free
Learn about psychotropic medication.
120+ Mental Disorders   //   Cost:iTunes: Free
Learn about mental illness.
Transform Your Life   //   Cost:iTunes: Free
Transform Your Life is 365 days of inspirational quotes, encouragement, and daily assignments supporting awareness practice.
Gratitude Journal   //   Cost:iTunes: $1.99
Of all the thoughts you experience and control, there is one that can profoundly transform your life on a daily basis: Gratitude.
Gratitude & Happiness   //   Cost:iTunes: $0.99
Track four happiness items and see what makes you happy and healthy.
Attitudes of Gratitude   //   Cost:Android: Free
This simple app will help you to develop and maintain a daily attitude of gratitude. At the end of each day you can list the things you are grateful for. You will soon see that your list is much longer than you expected.
iPromise Recovery Companion   //   Cost:iTunes: Free
With the iPromise recovery companion you can create trigger alerts, share meetings and access shared meetings; geo-locate the meeting you are sitting in to add it to your meeting list; easily contact friends in recovery; keep a visual journal of your moods, challenges, and accomplishments; click an icon to call your sponsor.
Cheers OAPE   //   Cost:iTunes: Free
Cheers OAPE, the official app of Stanford's Office of Alcohol Policy and Education, provides you with tools to drink safely and responsibly.
iQuit   //   Cost:Android: $0.99
Quit smoking cigarettes support and tracking.

Please note that these resources are no direct substitute for counseling, and that CAPS does not receive any benefits or compensation to list these Apps and resources.

Online Workshops

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Topic (click for link)Description
InsomniaLearn about sleep and gain skills on sleep hygeine!
Going Back home for the HolidaysGet prepared when you go back home for the long breaks.
Parent & Family OrientationOur presentation to families for new UCSD students.
Grad Student Series: AdvisorsWorking with your Advisors
Grad Student Series: DissertationCompleting your Dissertation
Grad Student Series: Imposter SyndromeThe "Imposter Syndrome"
Grad Student Series: PerfectionismDealing with Perfectionism
Grad Student Series: PrioritizationPrioritizing and Time Management
Grad Student Series: RelationshipsGrad School and Relationships
Grad Student Series: Self-CareSelf-Care and Stress Management
Grad Student Series: SleepGetting healthy sleep while in Grad School
Red Folder TrainingRed Folder training for UCSD Faculty and Staff.


The following list are recommended readings for each category. These books are available for order at the UCSD Bookstore or through other retail outlets. Thank you to the UCLA Counseling Center for assisting us with our list.

ADHDWomen and ADDSari Solden, foreword by Edward M. Hallowell et al
Driven to DistractionEdward M. Hallowell, John J. Ratey
ProcrastinationJane Burka and Lenora Yuen
AddictionDon’t Call It Love: Recovery From Sexual AddictionPatrick Carnes
Drinking: A Love StoryCaroline Knapp
Facing Love Addiction: Giving Yourself the Power to Change the Way You LovePia Melody and Andrea Wells Miller
Freedom from Problem GamblingRichard J. Rosenthal and Timothy Fong
In the Shadows of The Net: Breaking Free of Compulsive Online Sexual BehaviorPatrick Carnes
It Will Never Happen to MeClaudia Black
In the Shadows of The Net: Breaking Free of Compulsive Online Sexual BehaviorPatrick Carnes
Anxiety & StressBrain Lock – Free Yourself from Obsessive-Compulsive Behavior Jeffrey Swartz
Mastery of Your Anxiety and Worry Michelle Craske and David Barlow
Relaxation and Stress Reduction Workbook Martha Davis, Elizabeth Eshelman and Matthew McKay
Stop Obsessing!: How to Overcome Your Obsessions and Compulsions Edna Foa and Reid Wilson
Shyness Philip Zimbardo
The Anxiety and Phobia Workbook Edmund J. Bourne
The Worry Cure Robert L. Leahy
Too Perfect Allan Mallinger and Jeanette DeWyze
When Perfect Isn't Good Enough Martin Antony and Richard Swinso
Aspergers & Autism SpectrumAquamarine Blue 5 Dawn-Prince Hughes
Thinking In Pictures Temple Grandin
Learned Optimism Martin E.P. Seligman
Emergence: Labeled Autistic Temple Grandin
The Unwritten Rules of Social Relationships Temple Grandin
Women From Another Planet? Jean Kearns Miller
Body ImageBodylove Rita Freedman
Making Weight Arnold Andersen
The Adonis Complex Harrison Pope
The Body Image Workbook Thomas Cash
The Beauty Myth Naomi Wolf
The Good Body Eve Ensler
Reviving Ophelia Mary Piphe
Depression & Mood ManagementAn Unquiet Mind (bipolar illness)Kay Jamison
Get Out Of Your Mind and Into Your Life Steve Hayes
Mind Over Mood: Change How You Feel Changing the Way You Think Dennis Greenberger, Christine Padesky
The Feeling Good Handbook David D. Burns
The Bipolar Disorder Survivor Guide David Miklowitz
The Mindful Way Through Depression Thoughts and Feelings Matthew McKay, Martha Davis and Patrick Fanning
10 Days to Self-Esteem David Burns
Eating & Eating DisordersIntuitive Eating by Evelyn Tribole
Mindful Eating 101 Susan Albers
Overcoming Binge Eating Christopher Fairbairn
Why Weight?: A Guide to Ending Compulsive Eating Geneen Rot
Fitness, Peak Performance & Sport PsychologyApplying Sport Psychology Jim Taylor and Gregory Wilson
Exercise Psychology Janet Buckworth and Rod Dishman
Motivating People to Be Physically Active Bess Marcus and LeighAnn Forsyth
Awaken the Olympian Within compiled John Naber
Sport Psychology in Practice Mark Andersen
The Sport Psych Handbook Shane Murphy
Insomnia & SleepNo More Sleepless Nights Peter Hauri
No More Sleepless Nights Workbook Peter Hauri
Say Goodnight to Insomnia Gregg Jacobs and Herbert Benso
Love & RelationshipsCo-Dependent No More Melody Beattie
Destructive Relationships Jill Murray
Do I Have to Give Up Me To Be Loved You? Jordan Paul and Margaret Paul
Facing Love Addiction: Giving Yourself the Power to Change the Way You Love Pia Mellody, Andrea Wells Miller
Fighting for Your Marriage Howard Markman, Scott Stanley and Susan Blumberg
Getting The Love You Want: A Guide for Couples Harville Hendrix
In Love and In Danger Barrie Levy
Keeping The Love You Find Harville Hendrix
May I Kiss You? Michael Domitrz
Rebuilding When Your Relationships End Fisher, Bruce and Alberti, Robert
Reconcilable Differences Andrew Christensen & Neil S. Jacobson
LGBT & Gender IdentityComing Out of Shame Gershen Kaufmen and Lev Raphael
For Yourself: The Fulfillment of Female Sexuality Lonnie Barbach
Free Your Mind Ellen Bass
Looking Queer: Body Image and Identity in Lesbian, Bisexual, Gay, and Transgender Communities Dawn Atkins (editor)
Man-To-Man: When Your Partner Says NO Scott Allen Johnson
Men’s Lives compiled Michael S. Kimmel
Real Boys William Pollack
The Macho Paradox Jackson Katz
The Therapist's Notebook for Lesbian, Gay, and Bisexual Clients Joy Whitman
Personal GrowthBehind Happy Faces Ross Szabo
College of the Overwhelmed Richard Kadison and Theresa Digeronimo
First in Family: Advice About College from First-Generation Students Kathleen Cushman
Full Catastrophe Living Jon Kabat-Zinn
Happiness is a Serious Problem Dennis Prager
Making A Good Brain Great Daniel Amen
Man’s Search for Meaning Viktor Frankl
Motivation and Learning Strategies for College Success Myron Dembo
Radical Acceptance Tara Brach
The Emotional Toolkit Darlene Mininni
The Gift of Fear Gavin De Becker
The Healthy Mind/Healthy Body Handbook David Sobel and Robert Ornstein
The How of Happiness Sonia Lyubomirsky
The Wellness Book Herbert Benson and Eileen Stuart
Wherever You Go, There You Are Jon Kabat-Zinn
Who Moved My Cheese Spencer Johnson
Trauma, Grief & RecoveryA Long Shadowed Grief Harold Smith
Life After Trauma Dena Rosenbloom and Mary Williams
Necessary Losses Judith Viorst
Post-Trauma Stress Frank Parkinson
Recovery: A Guide for Adult Children of Alcoholics Herbert Gravitz
The Courage To Heal: A Guide for Women Survivors of Child Sexual Abuse Ellen Bass and Laura Davis
The Emotional Incest Syndrome: What to do When a Parent’s Love Rules Your Life Patricia Love, Jo Robinson
The Year of Magical Thinking Joan Didion
Trauma and Recovery Judith Herman
Trust After Trauma Aphrodite Matsaki
Sexual Assault & AbuseAfter Silence Nancy Raine
Against Our Will Susan Brownmiller
Breaking Free From Partner Abuse Mary Marecek
Coping with Date Rape and Acquaintance Rape Andrea Parrot
Date Rape Mary E. Williams
Everything You Need to Know About Date Rape Frances Shuker-Haines
Free At Last Frances Shuker-Haines
How to Stop a Stalker Mike Proctor
If He Is Raped Alan McEvoy, Debbie Rollo, and Jeff Brookings
If She Is Raped Alan McEvoy and Jeff Brookings
I Never Called It Rape Mary Koss
It’s Not Okay Anymore Greg Enns
Man-to-Man: When Your Partner Says No Scott Allen
No Safe Haven Mary P Koss, et al
Recovering From Rape Linda Ledray
Sexual Assault in Context Christopher Kilmartin
Sex Without Consent edited Merril D. Smith
Straight Talk About Date Rape Susan Mufson
The Date Rape Prevention Book Scott Lindquist
The Sexual Healing Journey Wendy Maltz
The Survivor’s Guide to Sex Staci Haines
When You Are the Partner of a Rape of Incest Survivor Robert Levine

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