BROOKES SCHEME Recommendation Handbook

Depressed? Unhappy? anaging M M anaging Anxiety

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Anxious? Not coping? CAN HELP Counselling Service: Tel: 01865 484650 or Email: [email protected] www.brookes.ac.uk/student/ services/counselling Part One: Introduction Oxford Brookes University Counselling Service has set up a Bibliotherapy Scheme to support students suffering mild to moderate symptoms of anxiety, or a range of common emotional difficulties.

What is Bibliotherapy? Bibliotherapy is a term used to cover the use of self-help books to address mental and emotional concerns. It can be very effective, especially for people who are highly motivated. Self-help materials can be used independently, or alongside support from a doctor or counsellor.

The Brookes Bibliotherapy Scheme is based on an initiative developed in Cardiff, which linked the city’s and medical practices. It has now been established as Prescription Wales and is used throughout the health service in Wales.

The first Book Prescription Scheme was introduced in Cardiff in 2003. Following a survey of local mental health professionals, a list of high quality self-help books was compiled to enable GPs and others to make confident recommendations of books that offer self-help treatment programmes for mild and moderate mental health problems. In order to make it easy for patients to access the recommended books, Cardiff County Services were invited to collaborate with the Cardiff and Vale NHS Trusts in this scheme. The Library Services responded enthusiastically and stocks of all of the books on the list were purchased and placed in the Cardiff Central Library and each of the Branch Libraries across the city. A paper-based prescription scheme was introduced and the resulting ‘book prescription scheme’ offered GPs, for the first time, the option of prescribing bibliotherapy – psychological treatment by means of high quality self-help books.

Within 12 months of operation over 1600 book prescriptions had been ‘dispensed’ by Cardiff libraries. Extract from the Prescriber Information Booklet Book Prescription Wales

How does it work? The Bibliotherapy Scheme is based on a list of self-help books which have been specially chosen for their quality. They have been recommended by mental health professionals and people who have used them and found them helpful. All of the books are stocked in the University libraries (most are also readily available to buy on the internet or in local book stores). The titles are listed in the Bibliotherapy Pack and on the Counselling Service website: www.brookes.ac.uk/student/services/counselling.

2 A student or staff member can check the Library catalogue or Talislist: http://readinglists. brookes.ac.uk:8080/talislist/index.jsp and borrow a book in the normal way.

Alternatively, a staff member can recommend a book to a student who comes to them with a personal or emotional problem. Book recommendations can come from a wide range of staff who are approached by students with problems or in distress, including hall staff, academic advisers, student support coordinators, teaching staff, administrators and counsellors.

Some examples: >> Emma, a second-year History student, comes to see her personal adviser. ‘I had a panic attack before my presentation last week’ she says, ‘and I’m really worried that this will keep on happening’. Her adviser suggests that Emma contacts the Counselling Service and gives her information about how to make an appointment. ‘Would it help to read something, so that you understand more about panic attacks?’ he asks. Emma says yes, so her adviser consults the Bibliotherapy List and writes out a recommendation slip for ‘Panic Attacks’ by Christine Ingham. On the way to make her counselling appointment, Emma takes the slip to the Library, where she quickly locates the book.

>> Hall staff are aware that an international student’s father died the previous week. The Duty Warden sees Karim and asks how he is getting on. He replies ‘I don’t know what’s happening to me. I can’t sleep or eat; I don’t want to talk to anyone; I feel really sad...’ They talk for a while and the Warden gently asks if Karim might like to read something about bereavement, to help him make sense of what he’s going through. She writes out a recommendation for ‘Facing : bereavement and the young adult’ by Susan Wallbank. Next time she sees Karim he thanks her: ‘It helped to read the book. It made me see that it’s normal to feel like this.’

>> Lars has been feeling down for a while and is wondering about counselling. He visits the Counselling Service website and notices a link to the Bibliotherapy Scheme. Next time he is in the library, Lars finds a copy of ‘Overcoming Depression’ by Paul Gilbert. the book helps him recognise that he is depressed, and he decides to make an appointment with his doctor.

>> Mary goes to an Upgrade drop-in because she is worried about her essay. The Upgrade adviser feels that her work is actually quite good, and suggests that the problem may be a lack of confidence. Mary agrees: ‘ I’m finding it difficult being a mature student, as I’ve been out of education for a long time – but I have always had issues with low self-esteem.’ The Upgrade adviser recommends ‘Self Esteem: simple steps to develop self reliance and perseverance’ by Gael Lindenfield, and Mary collects a copy before she leaves the library.

3 Each staff member who participates in the scheme will receive a Bibliotherapy Pack. This contains: • A copy of this Recommendation Handbook, which provides an overview of the scheme and a description of each of the books on the Selected

• The Selected Booklist, which gives the titles of the 50 books in the scheme, grouped according to the problem they address

• Copies of a short Information Leaflet about the Bibliotherapy Scheme, to give to students

• A Recommendation Pad – a pad of tear-off slips. Details of the recommended book are written on a slip and the student can then take this to the library.

The books The books on the booklist cover a range of common difficulties. They have been specially chosen for their quality, and also because of their relevance to a student population. A brief description of each book is included in the second half of this Recommendation Handbook.

Some readers’ comments

After working through the This book has really The beauty of this exercises in this book I helped me learn how to book is its practical feel more in control of my change those thoughts step-by-step moods, and I can cope and become a more approach. better when I am feeling positive person. strong emotions.

When recommending a book, it is important to point out that different books suit different people. If a student doesn’t like the recommended book, or finds the text too difficult, they should be encouraged to look for other titles on the same subject, until they find something that suits them.

Many of the books use an approach based on Cognitive Behavioural or CBT. They often include worksheets or charts which can be photocopied. Students should be reminded to make copies or purchase the books, but NOT to mark the library copies.

4 Cognitive Behavioural Therapy Cognitive Behavioural Therapy (CBT) works by helping people identify unhelpful patterns in their thinking and behaviour, to challenge these and eventually substitute more rational and realistic thinking. It is a very active approach, which requires motivation and self- management.

CBT is highly structured and practical. It focuses mainly on what is happening in the here and now, rather than someone’s past history. Questionnaires, self-assessment sheets and diaries are often used to help the person monitor their thoughts and feelings. Someone working with a CBT therapist may be given ‘homework’ assignments to complete.

Many self-help books use a CBT approach and guide the reader through a step-by-step programme. Some include worksheets that can be photocopied. They can be used as a stand-alone resource, or alongside help from a doctor or counsellor.

Further help If a student is experiencing severe difficulties and finding it hard to cope, they should be encouraged to seek further help from their doctor or the Counselling Service. Sometimes self-help materials can be particularly effective if used alongside contact with a doctor or counsellor. Occasionally, reading self-help books can stir up powerful feelings or memories which a student may want to talk through with a counsellor.

The Counselling Service offers free, confidential counselling to all registered Brookes students. Students can make an appointment with a professionally-trained counsellor to discuss anything that is troubling them, such as bereavement, homesickness, relationship problems, fear of failure... For more information, see the Counselling Service website: www.brookes.ac.uk/student/services/counselling To make an appointment call (01865) 484650 or email [email protected]

The Samaritans operate a 24-hour listening service and can also be contacted by email. Telephone (10865) 722122 or email [email protected]

Feedback We welcome feedback on any book in the Bibliotherapy Scheme. Comments can be made anonymously on the Counselling Service website. We are also happy to receive recommendations of more books to add to the list.

5 Part Two: The recommended books This section gives a brief description of each of the 50 books on the Bibliotherapy Booklist.

The books on the list have been chosen because they are widely recommended by readers and by health-care professionals. However, different books suit different people, and some people prefer other forms of self-help (eg internet sites or support groups). Book no 51: Authoritative Guide to Self-Help Resources in Mental Health, by Norcross et al is a comprehensive reference book listing a wide range of self-help resources.

1. The Courage to Heal: A guide for women survivors of child sexual abuse Ellen Bass & Laura Davis This book is aimed at women who have suffered child sexual abuse (although male survivors may also find it helpful). It offers advice on coming to terms with the past while moving positively into the future, and provides an explanation of the healing process, first-person accounts of recovery, and practical suggestions derived from the authors’ work with hundreds of survivors. The book guides readers through various stages of healing, helping them to recognise and understand ways in which they have already coped with the abuse, and suggesting a range of additional strategies. The reader is shown how to re-channel energy that might previously have been spent on self-blame and feelings of worthlessness into movement towards a healthy recovery.

2. Breaking Free: Help for survivors of child sexual abuse Carolyn Ainscough & Kay Toon A practical self-help book for survivors of child sexual abuse. It examines the lasting effects of abuse, which may include guilt and shame, depression and anxiety, eating disorders, relationship difficulties and sexual problems. The book offers a positive and optimistic approach and provides survivors with strategies for coping with the potentially upsetting and painful process of breaking free from their past.

3. The Primal Wound Nancy Verrier This insightful book addresses the importance of the relationship between a mother and child, and identifies the effects that separation from the birth mother can have on those who have been adopted. Such effects may often be unacknowledged or discounted. The book sensitively validates the experience and feelings of many adopted people, which may include a sense of abandonment and loss, feelings of anger, hurt and confusion, and a search for identity and a sense of belonging.

4. Let’s Drink to Your Health: A self-help guide to sensible drinking Nick Heather & Ian Robertson A self-help book for those concerned about their alcohol consumption, either for health or financial reasons. It provides useful information and exercises to help the reader

6 identify the amount they are drinking and situations in which they drink, so that they can then determine strategies to reduce their consumption and regain control.

5. The Addiction Workbook: A step-by-step guide to quitting alcohol and drugs Patrick Fanning & John O’Neill A comprehensive workbook to help a person wishing to quit alcohol or drug use. The book enables the reader to recognise their problem, then identify and take steps to address it.

6. Overcoming Irritability and Anger Will Davies A self-help manual for those who find themselves constantly irritable and angry. Case-studies illustrate what happens when people get angry, helping the reader to understand why this occurs. The book encourages the reader to keep an ‘anger diary’ to monitor situations and their reactions, so that they can consider alternative, more effective responses.

7. Managing Anger Gael Lindenfield The book shows that anger is a natural emotional response to threat, hurt, frustration and loss. It can be a release of emotional pressure. However, it can be a destructive force. If uncontrolled it can lead to violence; if repressed it can lead to bitterness, stress and guilt. Anger can have a negative impact on our minds, our bodies and our relationships. Using examples of everyday situations, the book suggests strategies for using anger in a positive and non-destructive way.

8. Overcoming Anxiety Helen Kennerly This book describes the various forms that anxiety problems may take, including panic attacks and phobias. It guides the reader through a series of steps to enable them to overcome problem fears and anxiety. The book includes quotes from people who have had anxiety problems and here share their experiences and the strategies they used to overcome their difficulties.

9. Overcoming Social Anxiety and Shyness Gillian Butler This readable book contains many real-life examples and provides techniques for overcoming social phobia and shyness. Those who lack confidence when they are with other people, or feel embarrassment when meeting new people, are likely to benefit from reading this book.

7 10. The Shyness and Social Anxiety Workbook Martin Anthony & Richard Swinson This easy-to-read book contains worksheets and exercises to help the reader manage their social anxiety and become more comfortable and confident in social situations in their daily life.

11. Feel the Fear and Do It Anyway Susan Jeffers This book helps the reader identify the fears, negative thought patterns and indecisive behaviours which stop them achieving their goals. Through simple exercises and positive thinking, the reader is helped to feel more confident and positive about themselves, their actions and their relationships.

12. Assert Yourself: A self-help assertiveness programme for men and women Gael Lindenfield This manual enables the reader to improve their self-esteem and confidence. It helps them identify ‘put-downs’ and unfair criticism, and to turn around such situations in a positive manner.

13. A Woman in Your Own Right Anne Dickson This is a classic text on assertiveness and self-confidence, written specifically for women. Many women have found inspiration and strength in the book. Assertiveness is defined as the art of clear, honest and direct communication. This builds self-esteem and strengthens the ability to make choices on how to respond in different situations. Assertiveness involves taking responsibility for our own feelings and behaviour. The book focuses on a person’s rights – the right to be treated with respect; the right to express feelings, opinions and values; the right to say ‘yes’ and ‘no’; and the right not to accept responsibility for other people’s problems.

14. When Parents Die: Learning to live with the loss of a parent Dora Black & Rebecca Adams A very readable and sensitive book starting from the premise that all families are unique and thus all grieving patterns are unique. It provides insights into the importance of the role of the deceased parent even after their death. Bereaved people have found this book comforting, reassuring and helpful.

15. How to Go On Living When Someone You Love Dies Therese Rando This easy-to-understand book shows that there is no right or wrong way to grieve. It describes grief: how it affects people differently and may vary depending on the cause of death and the relationship with the person who has died. The book also suggests ways of finding further support. 8 16. Facing Grief: Bereavement and the young adult Susan Wallbank This book is written for young people between 18 – 28 years. It deals with grief connected with the death of specific family members (grandparents, parents, siblings) or with the loss of a partner. The book is published by Cruse Bereavement Care, a UK national charity providing free support, advice and information to anyone bereaved by death. The National Helpline number is 0844 4779400.

17. A Special Scar: The experience of people bereaved by suicide Alison Wertheimer A well-informed, helpful and compassionate book for relatives and friends of those who have taken their own life. This book can help reduce feelings of isolation and confusion, and help the bereaved person come to terms with the enormity of the situation.

18. Overcoming Depression Paul Gilbert This readable self-help guide provides step-by-step strategies and simple techniques for people experiencing depression. The book suggests that depression is often triggered and maintained by negative thoughts, which are over-generalised, pessimistic and not based on reality. The book helps the reader to identify such depressing thoughts and substitute more realistic alternatives; it includes numerous case examples.

19. Overcoming Mood Swings Jan Scott This book offers insights and practical help for people who are disturbed by extremely high or low moods, often accompanied by other symptoms of depression or mania. The book enables the reader to identify and manage their mood swings more effectively and to regain more stable and comfortable emotional levels. The book provides a programme of self-tests and monitoring sheets.

20. Mind Over Mood Dennis Greenberger & Christine Padesky A classic text that provides a practical workbook for people experiencing depression, panic attacks, anxiety, eating disorders, and relationship problems. Numerous case examples, written exercises and worksheets help the reader understand and use the methods described. This book helps the reader identify their own problematic thought patterns and provides clear, step-by-step instructions for how to replace these with more realistic and positive thoughts.

9 21. The Feeling Good Handbook David Burns A practical manual that helps those who are depressed understand how their thinking processes contribute to their depression and how, by changing their thinking, they can exert some control over their mood. Practical exercises enable the reader to uncover ‘errors of thinking’ that add to their feelings of depression (for example, a tendency to under-emphasise achievements and over-emphasise failures). The reader is then helped to correct their faulty thinking patterns using cognitive strategies reinforced through practical assignments based on examples from everyday life.

22. Making Dyslexia Work For You Vicki Goodwin & Bonita Thompson A self-help guide for dyslexic students in higher education. The books has three sections: 1) Information about dyslexia and its effects; 2) Study skills, including strategies for reading and essay-writing, organisation, maths and memory; 3) Information about resources available including technology. The book includes a CD ROM which provides the complete text as pdf files, extends the topics and gives links to websites. It can be used with readback software.

23. Living With Dyspraxia Mary Colley This book provides information about dyspraxia, including how it can be identified. It gives practical ideas for coping with the difficulties that dyspraxia may bring. It includes sections on communication and relationships, practical organisation, studying and employment. The book also has case studies of adults with dyspraxia.

24. Overcoming Anorexia Nervosa Christopher Freeman & Peter Cooper This book offers a comprehensive self-help recovery programme for overcoming anorexia. It provides descriptions of the eating habits and the underlying psychological and social problems that may result in anorexia. The treatment strategies suggested by the authors focus on reducing symptoms by changing negative beliefs and thought patterns.

25. and Binge Eating Peter Cooper This self-help guide contains educational material about bulimia and binge eating disorder, including information and warnings about the dangers associated with repeated vomiting. The book provides a comprehensive self-treatment programme, with detailed strategies to help the reader control bingeing and purging.

10 26. Overcoming Binge Eating Christopher Fairburn This book presents a self-help programme to enable people to regain control over their eating. There is a strong educational component to help the reader understand the links between food deprivation, hunger, craving for food and bingeing. The programme addresses the problems faced by bulimic people, including disturbed eating patterns, concern about body shape and weight, perfectionism, ‘all or nothing’ thinking and low self-esteem. Advice is given on the identification of personal binge triggers and on behavioural techniques to use when tempted to binge.

27. Getting Better Bit(e) by Bit(e) Ulrike Schmidt & Janet Treasure This easy-to-read book motivates people with eating disorders (principally, bulimia and binge eating disorder) to take control and tackle their eating difficulties by themselves. It provides detailed step-by-step advice for dealing with bulimia, concentrating on the key behaviour changes necessary to achieve a happier and more fulfilled life. The book also addresses a range of psychological and lifestyle issues that often contribute to the onset and maintenance of bulimia.

28. The Leaving Home Survival Guide Nicola Morgan This practical reference book provides invaluable advice and guidance for first-time home leavers. Sections cover various topics, such as money, accommodation and health. There is also a quick reference guide for emergencies.

29. Pulling Up Roots: For young people and their parents: letting go and getting free Q Schenk (no description available at present)

30. Figuring Foreigners Out: A practical guide Craig Storti A cross-cultural training manual to help ‘figure out’ a person from another culture. A user-friendly workbook with exercises to help consider concepts of time, verbal and non-verbal communication styles and relationships in the workplace. The book is not rooted in any one culture, but rather aims to raise the awareness of anyone who works or relates with others from culturally diverse backgrounds.

11 31. Real Boys: Rescuing our sons from the myths of boyhood William Pollack This book explores the dilemma for boys/men struggling to appear outwardly tough, cheerful and confident, whilst experiencing internal feelings of sadness, loneliness and confusion. The book looks at childhood and adolescent development, and the possible influences on male sexuality and behaviour.

32. Counselling for Toads: A psychological adventure Robert de Board Using the characters from the book ‘The Wind in the Willows’ this book provides an amusing and readable insight into what goes on in a counselling relationship. The main character, ‘Toad’, suffering a depressive episode and feeling very sorry for himself, is encouraged by his friends to seek counselling. He learns how his current feelings and often disastrous actions and reactions in the present have been influenced by his upbringing and past events. He gradually learns to gain more control over his feelings and his choices so that he can take more responsibility for his life.

33. Overcoming Obsessive Compulsive Disorder David Veale & Robert Willson This self-treatment manual provides clear, focused and practical strategies for people with obsessive-compulsive disorder. The book encourages people to understand the nature and origins of OCD. Several assessment questionnaires are included to enable the reader to identify the nature, severity and consequences of their own condition. Such understanding provides the basis for change. The book presents a ten-step plan, using various cognitive and behavioural strategies. Guidance is given on how to set clear goals, maintain progress, overcome obstacles and prevent relapse. OCD is often a very severe problem and the authors provide details of resources which might offer additional help (including consulting a doctor).

34. Overcoming Panic Derrick Silove & Vijaya Manicavasagar This accessible self-help guide offers a step-by-step management programme for overcoming and preventing panic attacks and agoraphobia. The book begins by describing the nature and origin of panic attacks and agoraphobia, and how these conditions can affect people’s lives. It then provides guidance on how to recognise triggers of anxiety and panic and how to control panic attacks by changing unhelpful thinking styles and dealing with physical sensations.

35. Panic Attacks Christine Ingham This book provides many useful insights into the terror and misery of panic attacks, whilst providing reassurance and practical help. The book considers the nature of panic 12 attacks and the different causes, then offers sensible guidance on what a person can do when having an attack. Guidance is offered on steps to take to avoid recurrence.

36. How to Deal With Your Parents When They Still Treat You Like a Child Lynn Osterkamp This well-written book is especially helpful for adults in their 20s and 30s who want to change and improve their relationship with their parents. Step-by-step exercises are provided to aid more effective communications so that old negative patterns can be changed and guilt feelings laid to rest.

37. Families and How to Survive Them Robin Skinner & John Cleese A very readable and often amusing introduction to family and partner relationships. Written in a question and answer format, this book attempts to explain why people choose a partner and why difficulties can arise.

38. Loving Yourself, Loving Another: The importance of self-esteem for successful relationships Julia Cole & Relate This readable book shows how low self-esteem can impact negatively on relationships. It offers guidance and exercises to build emotional well-being.

39. That’s Not What I Meant! How conversational style makes or breaks relationships Deborah Tannen This book shows how different conversational styles can lead to miscommunication and misunderstanding. Such styles can reflect gender-based traits, age, different personalities and also class, ethnic, racial and cultural backgrounds. The book provides useful information on developing effective communication skills.

40. 10 Days to Great Self Esteem David Burns This book helps readers identify the causes of negative mood changes and to develop a more positive outlook on life. It explains how negative feelings like guilt, anger and depression are usually not the direct consequence of adverse life events, but stem from the way that people think about these events. It argues that by changing their thoughts, a person is able to control feelings. The book focuses on the problems of people who doubt themselves, criticise themselves and have a negative view of themselves. It contains many practical exercises.

13 41. Self-Esteem: Simple steps to develop self reliance and perseverance Gael Lindenfield This book provides a programme to help the reader increase self-esteem and feel more confident, self-reliant and motivated. Poor self-esteem can sabotage relationships and hold people back from reaching their full potential. The book presents simple, practical exercises to develop strategies for change. Practical tips are given for breaking out of self-imposed traps, for developing a realistic perspective and for coping with situations that threaten to undermine self-confidence.

42. Self-Help for Self-Injury: A guide for women struggling with self injury Bristol Crisis Service for Women This booklet (one of a series) provides suggestions for women who want to understand and take more control over their self-injury. It may also be of help to professionals and friends who want to support a woman who is struggling with self-injury.

43. Assertively Gay: How to build gay self-esteem Terry Sanderson A sensitive, if challenging, guide to assertiveness for gay men, offering practical advice on how to build self-esteem and repair emotional damage. (Some may feel that it does not represent some of the issues that gay men currently face.)

44. Overcoming and Sleep Problems Colin Espie A comprehensive self-help manual, which provides detailed information on relaxation techniques and how to establish helpful pre-bedtime routines.

45. The Relaxation and Stress Reduction Workbook Martha Davis, Elizabeth Robbins Eshelman & Matthew McKay This workbook provides effective stress management and relaxation techniques and exercises. There is a on ‘worry control’ and another on coping with anger- provoking situations.

46. Managing Stress (Teach Yourself) Terry Looker & Olga Gregson This practical guide to stress management provides advice on assessing and identifying stress, and on developing a personal stress management plan. It is full of good, easy-to-understand advice. It begins with a clear explanation of the nature, origins and consequences of stress. The main core of the book is a comprehensive self-treatment programme designed to enable the reader to manage pressures and demands more effectively. A ‘stress management planner’ included in the book 14 allows the reader to develop a personally tailored programme. The book argues the link between good self-esteem and stress management. Thus, by developing and maintaining positive self-beliefs, the reader will enhance their ability to cope and to adapt to the pressures and demands of life.

47. How to Stop Worrying Frank Tallis This book shows how worrying is a natural way the brain alerts us to a problem which needs to be dealt with. Worry becomes unhelpful when things get out of hand and it starts to spoil a person’s health and enjoyment of life. The book provides a problem-solving approach, enabling the reader to avoid stress and anxiety by controlling worry, understanding their fears, and facing life calmly.

48. The Study Skills Handbook Stella Cottrell A highly recommended book considered one of the best of its kind. No words are wasted: advice is brief and to the point. The author’s advice shows that she understands student life and the circumstances in which students have to study. The book covers such topics as writing essays and reports, presentations, exams, and how to manage time.

49. Passing Exams Without Anxiety: How to get organised, be prepared and feel confident of success David Acres This book provides solid advice on how to manage course deadlines and establish revision programmes, with guidance on improving memory and examination techniques.

50. How To Pass Exams Every Time: Proven techniques for any exam that will boost your confidence and guarantee success Mike Evans This book provides useful information to boost the reader’s confidence and develop helpful exam techniques.

51. Authoritative Guide to Self-Help Resources in Mental Health John Norcross, John Santrock, Linda Campbell, Thomas Smith, Robert Sommer & Edward Zuckerman A well -researched reference book identifying high-quality self-help resources including books, autobiographies, films and Internet sites on a range of 36 clinical, emotional or life challenging areas. This book provides a wider list of recommended sources for most of the areas on the Bibliotherapy Booklist.

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www.brookes.ac.uk/student/services/counselling