We usually recommend some form of reading to supplement therapy and facilitate progress. The following books, podcasts, and resources have been helpful to many of our clients.
Mind Over Mood: Change How You Feel by Changing the Way You Think, Dennis Greenberger, Ph.D. and Christine Padesky, Ph.D., Second Edition (2015). This cognitive therapy workbook can be used alone or in conjunction with therapy. It includes worksheets and teaches strategies for monitoring mood, challenging dysfunctional thoughts, and building new core beliefs.
Center for Clinical Interventions: These free downloadable Cognitive Therapy workbooks, courtesy of the Australian government, target a variety of problems including depression, social phobia, generalized anxiety disorder, panic disorder, low self-esteem, procrastination, bipolar disorder, perfectionism, and eating disorders. They can be used alone or in conjunction with therapy. I recommend a number of their InfoPax for specific issues below.
Relaxation, Mindfulness, and Meditation Recordings
UCLA Semel Institute Mindful Awareness Research Center Mindful awareness is a practice that invites us to stop, breathe, observe, and connect with one’s inner experience. This site provides an excellent introduction to mindfulness meditation through instructional MP3s that you can download. The center also provides information about other mindfulness based resources.
Smiling Mind is modern meditation for people of all ages childhood through adult. It is a unique web and App-based program, designed to help bring balance to young lives.
The Center for Mindful Eating offers free mindful eating meditations.
Eating disorder therapist Jennifer Rollin, LCSW has a Body Gratitude Meditation we recommend.
Eating Disorder and Related Resources
For Parents of Children and Teens with Eating Disorders
Families Empowered and Supporting Treatment of Eating Disorders (F.E.A.S.T.) is an international nonprofit organization of and for parents and caregivers to help loved ones recover from eating disorders by providing information and mutual support, promoting evidence-based treatment, and advocating for research and education to reduce the suffering associated with eating disorders.
Around the Dinner Table is a support forum, run by F.E.A.S.T., for parents and caregivers of anorexia, bulimia and other eating disorder patients.
Maudsley Parents This website for parents of eating-disordered children provides support and a great deal of information about Family-Based Treatment.
Help Your Teenager Beat an Eating Disorder, Second Edition, James Lock, MD, Ph.D. and Daniel Le Grange, Ph.D. (2015). This book for parents includes a comprehensive overview of the Family-Based Treatment approach to treatment, written by the developers of the treatment.
Eating with Your Anorexic: A Mother’s Memoir, Laura Collins (2014). Any parent who is struggling with a child with an eating disorder will find it helpful to read this mother’s account of her daughter’s recovery using Family-Based Treatment.
Brave Girl Eating, Harriet Brown (2010). Brown provides another excellent account of a family’s struggle with anorexia and treatment using Family-Based Treatment.
International Eating Disorder Parent Support is a Facebook support group for adults who care, or have cared for a loved one with an eating disorder. They provide peer-to-peer sharing, support, education, guidance, encouragement, and to offer HOPE. They are moderated by an international collective of parents whose children have been diagnosed with an eating disorder.
Video and audio resources: helping parents to help their child eat and be well: Parent Eva Musby has created video and audio resources for parents supporting children in recovery from an eating disorder. She has a 7-minute audio guided compassion meditation for parents that is great to use for getting in a good space to support a child. Check out her other offerings as well and her book, Anorexia and Other Disorders, which helps parents support their children in the most compassionate way. We highly recommend it!
Cognitive Behavioral Approaches to Eating Disorders
Overcoming Disordered Eating – Part A and Overcoming Disordered Eating – Part B. These online workbooks, provided by CCI, can be used by patients undergoing cognitive behavioral therapy for eating disorders.
The Body Image Workbook: An Eight-Step Program for Learning to Like Your Looks, Thomas P. Cash, Ph.D. (2008).This workbook specifically targets negative body image issues using a cognitive-behavioral approach.
The Appetite Awareness Workbook: How To Listen to Your Body & Overcome Bingeing, Overeating, & Obsession with Food, Linda W. Craighead, Ph.D (1996). This cognitively-based workbook focuses on strategies to regain normal eating patterns by reducing eating in response to external cues and emotional factors, and increasing awareness of internal hunger and satiety signals.
Intuitive Eating: A Revolutionary Program That Works, Evelyn Tribole and Elyse Resch (2012). This book teaches techniques to develop a healthy relationship with food and replace both dieting and binge eating with “intuitive eating.” This book is extremely helpful for chronic and yo-yo dieters and emotional eaters/binge eaters. The companion website, Intuitive Eating, provides an overview of the principles and other resources.
50 Ways to Soothe Yourself Without Food, Susan Albers, Psy.D. (2009). This book draws upon a variety of evidence-based techniques to cope with emotional eating. The techniques are divided into 5 sections: 1) Mindful meditation techniques; 2) Change your thoughts, change your eating; 3) Soothing sensations to calm and relax the body; 4) Soothing yourself with distractions; and 5) Soothing yourself with emotional relationships.
Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, Jan Chozen Bays, MD (2009). This book and accompanying CD, written by a pediatrician/zen master, provides exercises and meditations to teach mindful eating strategies.
Recovery Apps for Self-monitoring
Both of these tools allow for keeping food records on your smart phone as an alternative to paper food records. They offer additional recovery oriented tools as well.
Health at Every Size® (HAES)
Health at Every Size: The Surprising Truth About Your Weight by Linda Bacon was the first book to introduce that you did not have to be thin to be healthy. Many people interpret this to mean every person at every size is healthy which is not the purpose of HAES. It is about digging deeper into the science behind weight and beyond what we have been taught.
Body Respect by Linda Bacon and Lucy Aphramor is the follow-up book to Bacon’s original writing on Health at Every Size. This book has a stronger focus on social determinants of health and the social justice component that is not addressed in the original book.
Body of Truth by Harriet Brown, a science journalist, presents how research has been manipulated, big pharma’s desire to make money, and what we think we know about health and weight is wrong along with practical suggestions on how to make peace with ourselves.
Things No One Will Tell Fat Girls by Jes Baker is refreshingly honest and funny in her first book on rejecting fat prejudice and embracing body acceptance. She includes a section where she talks about what HAES is.
The Body Is Not An Apology by Sonya Renee Taylor started as a poem and developed into an online community. It is now a book too! Taylor creates a foundation and handbook on how to practice radical self-love amidst the violence of systems of oppression.
“Weight Science: Evaluating the Evidence for a Paradigm Shift” by Linda Bacon & Lucy Aphramor published in the Nutrition Journal in 2011 evaluates the evidence that supports using a weight-neutral approach to health rather than the current guidelines of weight loss for “overweight” and “obese” individuals.
“The Weight-Inclusive versus Weight-Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss” by Tracy Tylka et al. in the Journal of Obesity in 2014 reviews two different methods for patient care and public health for providing a non-stigmatizing approach to well-being.
General Eating Disorder Resources
Academy for Eating Disorders: The AED is the main international scientific body for the study and prevention of eating disorders. It provides professional training to therapists as well as education and information about eating disorders research, prevention, and clinical treatments.
National Eating Disorders Association: This non-profit organization specifically focuses on supporting individuals and families affected by eating disorders
Mirror-Mirror Eating Disorders: This is an eating disorder information website. Dr. Muhlheim is clinical director of the website and has contributed several articles.
Gurze/Salucore Eating Disorders Resource Catalogue: Eating disorder books, articles, information, resources, and more.
Verywell Mind Eating Disorders: This site provides articles about eating disorders, many of which have been written by Dr. Muhlheim.
Helping Children to Develop Healthy Body Image and Healthy Eating Habits
There are several books for parents that provide tips and strategies on improving self-esteem and body image in their children. Some of those we recommend to our clients include:
- I’m Like, So Fat: Helping Your Teen Make Healthy Choices about Eating and Exercise in a Weight-Obsessed World, Dianne Neumark-Sztainer, Ph.D. (2005)
- Real Kids Come in All Sizes, Kathy Kater, LICSW (2004).
- 101 Ways to Help Your Daughter Love Her Body by Brenda Lane Richardson and Elane Rehr (2001).
Real Beauty: 101 Ways to Feel Great About You, Therese Kauchak (2004). This book for pre-adolescent girls is full of good messages and strategies that help them to feel good about themselves, inside and out.
USDA My Plate Clients often seek advice on meal planning. TheUSDA’s revised meal-planning guideline replaced the old food pyramid with a much more user-friendly plate.
Ellyn Satter Associates Ellyn Satter is a registered dietician and therapist and widely-recognized expert who has written extensively on the feeding of children. Her website provides a lot of information and her books are available to order.
Pregnancy and Body Image
Dr. Muhlheim maintains a Pinterest board where she has pinned a number of relevant articles.
HAES and Intuitive Eating Podcasts
Food Psych with Christy Harrison is a podcast focused on helping you make peace with food and your body. Christy Harrison, MPH, RD, CDN, interviews leaders in the body positivity and Health at Every Size® movements.
The Love, Food Podcast with Julie Duffy Dillon is a podcast for anyone with a complicated relationship with food who wants a different approach. Julie Duffy Dillon, RD, answers a letter each week that a listener has written to food wanting answers.
The Mindful Dietitian with Fiona Sutherland is a podcast predominately for dietitians and nutritionists who want to promote peace with food and bodies while stepping away from diet culture. Fiona Sutherland is an Australian dietitian who teaches other professionals about the non-diet approach and improving body image internationally.
Dietitians Unplugged with Glenys Oyston and Aaron Flores is a podcast exploring the ideas of health wellness from a new perspective that doesn’t shame your body. Glenys and Aaron are dietitians in LA that are down to earth and hilarious.
Fearless Rebelle Radio with Summer Innanen is a podcast dedicated to body positivity, self-worth, and feminism. Summer Innanen is a body image coach in Vancouver, BC who interviews leading experts in the body image and the anti-diet movement.
Life. Unrestricted. with Meret Boxler takes you on a journey to heal from diet-culture. Meret Boxler, ex-radio DJ lives in Zurich, Switzerland interviews many leading voices in the anti-diet and Health at Every Size movements while sharing her own journey through all of it. Most likely there will not be new content published after June 2018.
Body Kindness with Rebecca Scritchfield talks about a wide range of topics centering how to show up with kindness for your body and to change diet culture. Rebecca Scritchfield, RDN, interviews all different types of people, including Bernie Salazar who was the Season 5 At Home winner of NBC’s The Biggest Loser and a former chronic dieter.
Do No Harm Podcast is a podcast geared towards educating health care professionals on shifting the focus off of weight. Originally co-created by DeAun Nelson, ND, and Sarah Thompson in Portland, Oregon, they discuss the science behind a weight-neutral approach to health. Now, DeAun produces it solo and interviews leading medical professionals.
Unpacking Weight Science with Fiona Willer is a podcast that teaches you how to critique weight science yourself, and presents weight-neutral research to help you understand how to bust myths about size. Fiona Willer, AdvAPD, is a dietitan currently completely her PhD in Australia.
Eating Disorder Recovery Podcasts
Eating Disorder Recovery Speakers with Kristen Brunello is a podcast that presents a recovery story one week and then the next week an interview with the person who told their story the previous week. Kristen Brunello is a recovery coach who is also in recovery from an eating disorder.
New Plates – Laura Collins is a podcast to support parents in collaborating with their child’s eating disorder treatment. Laura Collins Lyster-Mensh is a long-time parent advocate and author of Eating with your anorexia: How my child recovered through family-based treatment.
Eating Disorders Recovery Podcast with Tabitha Farrar provides a variety of content including recovery stories, personal stories, and interviews with leading experts in eating disorder treatment. Tabitha Farrar is an eating disorder recovery coach who recovered on her own from anorexia.
ED Matters – Gurze/Salucore is a podcast that provides information for people recovering from an eating disorder, their loved ones, and clincians. Kathy Cortes interviews various experts in the treatment of eating disorders. You can listen to our very own Lauren Muhlheim, PsyD, on this episode!
The Eating Disorder Recovery Podcast with Janean Anderson is a podcast that presents information on recovery, cultural context, and interviews with experts in the eating disorder field. Janean Anderson is a psychologist who is recovered from anorexia.
Recovery Warriors is a podcast for increasing the resilience of those experiencing depression, anxiety, and eating disorders. Interviews include everything from body trust and intuitive eating to pregnancy and sports.
Other Mental Health Topics
CCI provides the online workbook Assert Yourself: Improve Your Assertiveness
CCI provides the online workbook Keeping Your Balance: Coping with Bipolar Disorder
CCI provides the online workbook Back from the Bluez: Coping with Depression
CCI provides the online workbook Facing Your Feelings.
Generalized Anxiety Disorder/Worry
CBT workbooks I recommend to my clients with Generalized Anxiety Disorder include:
- Mastery of Anxiety and Worry, Michelle Craske, Ph.D. and David Barlow, Ph.D. (2006).
- CCI’s online workbook What? Me Worry?: Mastering Your Worries . Online CBT workbook
Stop Obsessing: How to Overcome Your Obsessions and Compulsions, Edna Foa, Ph.D. and Reid Wilson, Ph.D. (2001). This self-help book utilizes evidence-based CBT techniques from the world’s leading experts for overcoming OCD.
Overcoming Obsessive Thoughts, Christine Purdon, Ph.D. and David Clark, Ph.D. (2005). This book focuses on CBT strategies for overcoming obsessive thoughts.
CBT workbooks I recommend to my clients with panic disorder include:
- Mastery of Anxiety and Panic, David Barlow and Michelle Craske (2006).
- Panic Stations: Coping with Panic Attacks.
CCI provides the online workbook Perfectionism in Perspective: Overcoming Perfectionism
CCI provides the online workbook Put off Procrastination: Overcoming Procrastination
CCI provides the online workbook Shy No Longer: Coping with Social Anxiety
CCI provides the online workbook Improving Self-Esteem: Overcoming Low Self-Esteem
Writing to Heal, James W. Pennebaker, Ph.D. (2004). This book provides guided writing exercises that help explore feelings related to painful experiences.
Other Relationship Issues
How to Give Your Child a Great Self-Image: Proven Techniques to Build Confidence from Infancy to Adolescence, Deborah Phillips and Fred Bernstein (1991). This book provides practical parenting strategies for building self-esteem in children.
Get Out of My Life, but First Could You Drive Me and Cheryl to the Mall: A Parent’s Guide to the New Teenager, Anthony Wolf, Ph.D. (2002). This is a helpful guidebook for understanding and managing the teenage years.
How to Talk So Kids Will Listen & Listen So Kids Will Talk, Adele Faber and Elaine Mazlish (1999).This book demonstrates strategies for communication with children and shows how you can respect and respond to your child’s feelings and satisfy your own needs.
Siblings without Rivalry: How to Help Your Children Live Together, Adele Faber and Elaine Mazlish (2004). This book teaches the skills and techniques necessary to redirect rivalry into cooperation.
Parenting Teens with Love and Logic: Preparing Adolescents for Responsible Adulthood, Foster Cline, MD and Jim Fay (2006). This guide for parenting adolescents focuses on helping them to become independent and responsible by holding them accountable for their mistakes.
Parenting with Love and Logic, Foster Cline, MD and Jim Fay (2006). This parenting guide focuses on teaching children responsibility and the logic of life by solving their own problems and providing skills for coping in the real world.
Books I recommend to my clients for understanding and working through infidelity include:
- Surviving Infidelity: Making Decisions, Recovering from the Pain, Rona Subotnik, M.F.C.C. and Gloria Harris, Ph.D. (2005).
- Infidelity: a Survival Guide, Don-David Lusterman, Ph.D. (1998).
5 Love Languages: The Secret to Love that Lasts, Gary Chapman (2010). Chapman provides strategies for improving your relationship by understanding your partner’s primary“love language.” The companion website, 5 Love Languages , includes quizzes and self-assessments.
The 7 Principles for Making Marriage Work, John M. Gottman, Ph.D. (2000).
This book provides research-based strategies for improving relationships and includes practical questionnaires and exercises. The companion website, Gottman, provides an introduction to the Gottmans’ work and includes some quizzes.
Hold me Tight: Seven Conversations for a Lifetime of Love, Sue Johnson (2008). Johnson provides strategies for improving your relationship by understanding underlying emotions and attachment needs. The companion website, Hold Me Tight, provides an introduction and preview of the book.
Third Culture Kids/ Expatriation
Third Culture Kids: Growing Up Among Worlds, David C. Pollok and Ruth E. Van Reken (2009). This book is the bible for anyone who has grown up or is living in a cross-cultural community. It should be recommended reading for all parents going on expatriate assignment.
Interaction International. This organization helps prepare Third Culture Kids and internationally mobile families for living and working overseas; supports them while overseas, and assists them in transition and reentry.
All material provided on this website is for informational purposes only and is not intended to replace the medical advice of your doctor or mental health provider. Direct consultation of a qualified provider should be sought for any specific questions or problems. Use of this website in no way constitutes professional service or advice.