Bibliotherapy

Anxiety/Stress

Title

Author

Year

Summary

The Little Book of Stress Relief

 

 

 

 

 

 

David Posen

 

 

 

 

 

2017

 

 

Intense stress is an integral part of modern life, and it seems to be getting worse. In controlled doses, stress helps individuals think faster and perform better - but left unchecked and unbalanced, it leads to fatigue, helplessness and a variety of unfortunate health complications. The Little Book of Stress Relief is a practical, breezy and entertaining book that changes the fundamental thinking and habitual lifestyle choices that contribute to heightened stress levels. There are helpful tips for making informed choices, adjusting how we think and taking the necessary steps to regain control. Easy-to-grasp activities and exercises point the way towards the right amount of sleep, how to deal with procrastination and perfecting the art of setting priorities.

100 Small Ways to Quit Worrying

 

 

 

 

 

 

Oliver Luke Delorie

 

 

 

 

 

2017

 

 

100 Small Ways Quit Worrying contains short, simple, easy-to-use and well-proven tips to help you take back control over the things that worry you. And if you don't usually read self-help books because they're too long? Then read this one instead.

100 Small Ways to Manage Time

 

 

 

 

 

 

Oliver Luke Delorie

 

 

 

 

 

2017

 

 

100 Small Ways Manage Time contains short, simple, easy-to-use tips to help you work out what to do and how to do it smarter and quicker. Get insights on how to handle stuff that matters. Learn when to do it now and when to wait for later. Pick up tips on how to say no to the things that get you bogged down. Discover how the people around you can gift you their own precious time. This is a book that will inspire you, motivate you and equip you for what's ahead. 

Émotions : quand c'est plus fort que moi

 

 

 

 

 

Catherine Aimelet-Périssol et Aurore Aimelet

 

 

 

 

 

2017

 

Ah! Qu'il serait doux de parvenir à «gérer» vos émotions… De canaliser ce trop-plein de sentiments quand il déborde. De ne plus vous effondrer à la moindre contrariété ou sortir de vos gonds quand la frustration surgit. Oui, la vie serait belle… si vous n'étiez pas si émotif.

 

Fausse bonne idée! L'émotion est un signal d'alarme. Et mieux vaut essayer d'apprivoiser ce qui se passe dans le corps et dans la tête que de tenter désespérément de l'éviter, de le contrôler ou encore de se raisonner.

 

Ce livre invite à une nouvelle lecture de l'émotion. Changer de point de vue vous permettra de mieux comprendre votre fonctionnement et d'adopter de nouveaux comportements, plus respectueux de vous-même. Un livre indispensable et bienveillant pour faire de son émotivité une force!

 

The Anxiety and Phobia Workbook, 6th edition

 

 

 

 

 

 

Edmund J. Bourne Ph.D.

 

 

 

 

 

2015

 

 

Living with anxiety, panic disorders, or phobias can make you feel like you aren't in control of your life. If you're ready to tackle the fears that hold you back, this book is your go-to guide. Packed with the most effective skills for assessing and treating anxiety, this evidence-based workbook contains the latest clinical research. You'll develop a full arsenal of skills for quieting fears and taking charge of your anxious thoughts, including: relaxation and breathing techniques, ending negative self-talk and mistaken beliefs, imagery and real-life desensitization, lifestyle and nutrition and exercise changes.

The Relaxation and Stress Reduction Workbook, sixth edition

 

 

 

 

 

 

Martha Davis, PhD, Elizabeth Robbins Eshelman, Matthew McKay, PhD

 

 

 

 

 

2008

 

 

The Relaxation and Stress Reduction Workbook broke new ground when it was first published in 1980, detailing easy, step-by-step techniques for calming the body and mind in an increasingly overstimulated world. Each chapter features a different method for relaxation and stress reduction, explains why the method works, and provides on-the-spot exercises you can do to apply that method when you feel stressed. The result is a comprehensive yet accessible workbook that will help you to curb stress and cultivate a more peaceful life. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.

La peur d’avoir peur

 

 

 

 

 

 

André Marchand et Andrée Letarte

 

 

 

 

 

2004

 

 

Nous vivons le plus souvent dans la peur. La peur de n’être pas aimés. De ne pas être à la hauteur. De perdre nos moyens et de devenir fous. De mourir d’une crise cardiaque dans un moment de panique. Submergée par la peur d’avoir peur, notre raison déraisonne et ne peut nous secourir. Pour mieux traverser les crises de panique avec ou sans agoraphobie, nous avons besoin de comprendre ce qui nous arrive, de savoir que nous ne souffrons pas d’un mal imaginaire, que ce mal est répandu, qu’il s’explique et qu’il y a des stratégies d’action qui permettent d’en guérir.

Why Zebras don’t get ulcers

 

 

 

 

 

 

Robert M. Sapolsky

 

 

 

 

 

2004

 

Most of us do not lie awake at night worrying about whether we have leprosy or malaria. Instead, the diseases we fear and the ones that plague us now are illnesses brought on by the slow accumulation of damage, such as heart disease and cancer. When we worry or experience stress, our body turns on the same physiological responses that an animal does, but we do not resolve conflict in the same way, through fighting or fleeing. Over time, this activation of a stress response makes us literally sick. 

 

Combining cutting-edge research with a healthy dose of good humor and practical advice, Why Zebras Don't Get Ulcers explains how prolonged stress causes or intensifies a range of physical and mental afflictions, including depression, ulcers, colitis, heart disease, and more. It also provides essential guidance to controlling our stress responses.

 

Self-help

Title

Author

Year

Summary

12 Rules for Life

 

 

 

 

 

Jordan B. Peterson

 

 

 

 

 

2018

 

What does everyone in the modern world need to know? Renowned psychologist Jordan B. Peterson's answer to this most difficult of questions uniquely combines the hard-won truths of ancient tradition with the stunning revelations of cutting-edge scientific research.

 

Humorous, surprising and informative, Dr. Peterson tells us why skateboarding boys and girls must be left alone, what terrible fate awaits those who criticize too easily, and why you should always pet a cat when you meet one on the street. Dr. Peterson journeys broadly, discussing discipline, freedom, adventure and responsibility, distilling the world's wisdom into 12 practical and profound rules for life. 12 Rules for Life shatters the modern commonplaces of science, faith and human nature, while transforming and ennobling the mind and spirit of its readers.

 

You do You

 

 

 

 

 

Sarah Knight

 

 

 

 

 

2017

 

Being yourself should be easy, yet too many of us struggle to live on other people's terms instead of our own. Rather than feeling large and in charge, we feel little and belittled.

 

Sound familiar? Bestselling "anti-guru" Sarah Knight has three simple words for you:

 

YOU DO YOU.

 

It's time to start putting your happiness first--and stop letting other people tell you what to do, how to do it, or why it can't be done. And don't panic! You can do it without losing friends and alienating people. Knight delivers her trademark no-bullsh*t advice about: the Tyranny of "Just Because", the social contract and how to amend it, turning "flaws" into strengths--aka "mental redecorating", why it's not your job to be nice, letting your freak flag fly, how to take risks, silence the doubters, and prove the haters wrong.

 

Unlearn: 101 Simple Truths for a Better Life

 

 

 

 

 

Humble The Poet

 

 

 

 

 

2017

 

Life is hard, and the older we get, it only seems to get more complex. We can easily get overwhelmed trying to deal with everything all at once. We look everywhere for solutions to make the journey a bit more bearable; everywhere but within. Sometimes we gain more from letting go. Whether it’s old habits, stale mindsets, regrets of the past, or simply the way we view our lives; in order to grow we have to shed the things that are holding us back. Unlearn is a collection of writings to remind you of the wisdom you’ve already acquired, but may have lost under the weight and pressures of daily life. This book touches upon a myriad of topics that we all go through in life, from love, relationships, to success, and chasing our dreams. Simple, honest, and effective, Unlearn is a “collection of nuggets that remind you of the things that keep this wild ride steady”.

The Self-Care Project

 

 

 

 

 

Jayne Hardy

 

 

 

 

 

2017

 

Everything you need to know about self-care; what it is, why it's important, why it's such a struggle and how to integrate it into day-to-day life. Self-care is a tool, accessible to us all, which helps us to take responsibility for our own happiness, our physical, emotional, psychological and social needs. Jayne Hardy, founder and CEO of The Blurt Foundation, argues that it is the best preventative measure available to us to combat overwhelmedness, stress and ill health, in our hectic, modern world. The Self-Care Project is for those who have been feeling off-kilter for a while but have not been able to put their finger on why. It is a no-nonsense, practical journey to help you do just that. It'll walk you through the case for self-care (why it's so darn important), why it isn't selfish at all, help you explore what self-care means for you, what your obstacles might be and provide advice on how to chisel out daily space for self-care in a practical, achievable and realistic way.

 

Mind over Mood second edition: Change How You Feel by Changing the Way You Think

 

 

 

 

 

 

Dennis Greenberger, PhD and Christine A. Padesky, PhD

 

 

 

 

 

2015

 

 

Discover simple yet powerful steps you can take to overcome emotional distress and feel happier, calmer, and more confident. This life-changing book has already helped more than 1,000,000 readers use cognitive-behavioral therapy, one of today's most effective forms of psychotherap, to conquer depression, anxiety, panic attacks, anger, guilt, shame, low self-esteem, eating disorders, substance abuse, and relationship problems.

Thinking Fast and Slow

 

 

 

 

 

Daniel Kahneman

 

 

 

 

 

2013

 

Two systems drive the way we think and make choices, Daniel Kahneman explains: System One is fast, intuitive, and emotional; System Two is slower, more deliberative, and more logical. Examining how both systems function within the mind, Kahneman exposes the extraordinary capabilities as well as the biases of fast thinking and the pervasive influence of intuitive impressions on our thoughts and our choices. Engaging the reader in a lively conversation about how we think, he shows where we can trust our intuitions and how we can tap into the benefits of slow thinking, contrasting the two-system view of the mind with the standard model of the rational economic agent.

 

Kahneman's singularly influential work has transformed cognitive psychology and launched the new fields of behavioral economics and happiness studies. In this path-breaking book, Kahneman shows how the mind works, and offers practical and enlightening insights into how choices are made in both our business and personal lives and how we can guard against the mental glitches that often get us into trouble.

 

The Gifts of Imperfection

 

 

 

 

 

Brené Brown

 

 

 

 

 

2010

 

Each day we face a barrage of images and messages from society and the media telling us who, what, and how we should be. We are led to believe that if we could only look perfect and lead perfect lives, we'd no longer feel inadequate. So most of us perform, please, and perfect, all the while thinking, what if I can't keep all of these balls in the air? Why isn't everyone else working harder and living up to my expectations? What will people think if I fail or give up? When can I stop proving myself? 

 

In her ten guideposts, Brown engages our minds, hearts, and spirits as she explores how we can cultivate the courage, compassion, and connection to wake up in the morning and think, No matter what about the uniquely human ability to envision the future, and how likely we are to enjoy it when we get there.

 

Imparfaits, libres et heureux

 

 

 

 

 

 

Christophe André

 

 

 

 

 

2009

 

 

Ne plus se soucier de l'effet que l'on fait sur les autres. Agir sans craindre ni l'échec ni le jugement. Ne plus trembler à l'idée du rejet. Et trouver tranquillement sa place au milieu des autres. Ce livre va vous aider à avancer sur le chemin de l'estime de soi. À la construire, la réparer, la protéger. Il va vous aider à vous accepter et à vous aimer même imparfait. Non pour vous résigner, mais pour mieux évoluer. Pour être enfin vous-même imparfait, mais libre et heureux.

Stumbling on Happiness

 

 

 

 

 

Daniel Gilbert

 

 

 

 

 

2007

 

 

Most of us spend our lives steering ourselves toward the best of all possible futures, only to find that tomorrow rarely turns out as we had expected. Why? As Harvard psychologist Daniel Gilbert explains, when people try to imagine what the future will hold, they make some basic and consistent mistakes. Just as memory plays tricks on us when we try to look backward in time, so does imagination play tricks when we try to look forward.  Smart, witty, accessible and laugh-out-loud funny, Stumbling on Happiness brilliantly describes all that science has to tell us about the uniquely human ability to envision the future, and how likely we are to enjoy it when we get there.

Feeling good : The New Mood Therapy

 

 

 

 

 

 

Dr David D. Bruns

 

 

 

 

 

1999

 

 

The good news is that anxiety, guilt, pessimism, procrastination, low self-esteem, and other "black holes" of depression can be cured without drugs. In Feeling Good, eminent psychiatrist, David D. Burns, M.D., outlines the remarkable, scientifically proven techniques that will immediately lift your spirits and help you develop a positive outlook on life. Now, in this updated edition, Dr. Burns adds an All-New Consumer′s Guide To Anti-depressant Drugs as well as a new introduction to help answer your questions about the many options available for treating depression.

 

Self-help with a twist

Title

Author

Year

Summary

The Subtle art of not giving a f*ck : a counterintuitive approach to living a good life

 

 

 

 

 

 

Mark Manson

 

 

 

 

 

2017

 

 

In his wildly popular Internet blog, Manson doesn’t sugarcoat or equivocate. He tells it like it is—a dose of raw, refreshing, honest truth that is sorely lacking today. This book is his antidote to the coddling, let’s-all-feel-good mindset that has infected modern society and spoiled a generation, rewarding them with gold medals just for showing up. "Not everybody can be extraordinary, there are winners and losers in society, and some of it is not fair or your fault."

 

A much needed grab-you-by-the-shoulders-and-look-you-in-the-eye moment of real talk, filled with entertaining stories and profane, ruthless humor, this book is a refreshing slap for a generation to help them lead contented, grounded lives.

How to Be Miserable: 40 Strategies You Already Use

 

 

 

 

 

 

Randy J. Paterson

 

 

 

 

 

2016

 

In How to Be Miserable, psychologist Randy Paterson outline 40 specific behaviours and habits, which are sure to lead to a lifetime of unhappiness. On the other hand, if you do the opposite, you may yet join the ranks of happy people everywhere! There are stacks upon stacks of self-help books that will promise you love, happiness, and a fabulous life. But how can you pinpoint the exact behaviours that cause you to be miserable in the first place? Sometimes when we're depressed, or just sad or unhappy, our instincts tell us to do the opposite of what we should such as focusing on the negative, dwelling on what we can't change, isolating ourselves from friends and loved ones, eating junk food, or overindulging in alcohol. Sound familiar? This tongue-in-cheek guide will help you identify the behaviours that make you unhappy and discover how you are holding yourself back from a life of contentment. You'll learn to spot the tried-and-true traps that increase feelings of dissatisfaction, foster a lack of motivation, and detract from our quality of life, as well as ways to avoid them. So, get ready to live the life you want (or not?) This fun, irreverent guide will light the way.

 

You Are Not So Smart

 

 

 

 

 

David McRaney

 

 

 

 

 

2012

 

Whether you’re deciding which smartphone to purchase or which politician to believe, you think you are a rational being whose every decision is based on cool, detached logic. But here’s the truth: You are not so smart. You’re just as deluded as the rest of us—but that’s okay, because being deluded is part of being human.  Growing out of David McRaney’s popular blog, You Are Not So Smart reveals that every decision we make, every thought we contemplate, and every emotion we feel comes with a story we tell ourselves to explain them. But often these stories aren’t true. Each short chapter—covering topics such as Learned Helplessness, Selling Out, and the Illusion of Transparency—is like a psychology course with all the boring parts taken out.

 

Bringing together popular science and psychology with humor and wit, You Are Not So Smart is a celebration of our irrational, thoroughly human behavior.

 

Pensouillard le hamster : petit traité de décroissance personnelle

 

 

 

 

 

 

Dr Serge Marquis 

 

 

 

 

 

2011

 

Il s'appelle Pensouillard. C'est un hamster. Un tout petit hamster. Il court. Dans une roulette. À l'intérieur de votre tête. Vous fait la vie dure. Vous la rend même impossible, parfois. Euh. Souvent.

 

Certains jours, il court plus vite que d'autres. Certaines nuits, il vous empêche carrément de dormir. « Personne ne me comprend. » « Que vont-ils penser de moi ? » « J'aurais donc dû ! » « Pourquoi elle a un chum et pas moi ? » « Pourquoi tout le monde y arrive et pas moi ? » Pauvre, pauvre petit hamster.

 

Derrière le tapage incessant de Pensouillard se cache votre ego - celui-là même que les guides de croissance personnelle vous apprennent à cajoler. Face aux petits bobos et aux gros tracas de la vie, il vous fait souffrir, vous leurre, vous empêche d'être libre. Comment le remettre à sa place ?

 

Dans un style vivant et plein d'esprit, le Dr Serge Marquis vous invite à observer les mouvements de votre ego. À vous amuser de ses pitreries. Puis, à ralentir pour trouver la paix. Étape par étape, l'auteur vous guide dans une aventure inattendue, celle de la décroissance personnelle. Une démarche à contre-courant à la fois divertissante et libératrice. Car un petit pas de moins pour Pensouillard, c'est un grand pas de plus pour vous.

 

 

Burnout

Title

Author

Year

Summary

Épuisements : comment lutter contre la fatigue au quotidien

 

 

 

 

 

 

Dr François Baumann

 

 

 

 

 

2017

 

 

Fatigue et burn-out sont les manifestations les plus fréquentes et les mieux connues de la souffrance au travail et dans la vie personnelle. L'épuisement, quant à lui, évolue dans les mêmes domaines et apparaît comme l'aboutissement extrême de ces tourments que l'on aura sans doute négligés trop longtemps. L'épuisement nous alerte parfois, à condition d'être attentif aux signaux de notre corps et de notre psychisme; à d'autres moments, il viendra nous surprendre à l'improviste. Comment identifier les différentes sortes d'épuisements? Comment se préserver d'un phénomène grandissant qui nous concerne tous, dans la sphère familiale et professionnelle? Quelles sont les issues? Ce livre vous donne toutes les solutions pour sortir de la spirale de l'épuisement et retrouver énergie et sérénité.

The Sleep Revolution

 

 

 

 

 

Ariana Huffington

 

 

 

 

 

2017

 

Co-founder and editor in chief of The Huffington Post Arianna Huffington shows how our cultural dismissal of sleep as time wasted compromises our health and our decision-making and undermines our work lives, our personal lives--and even our sex lives. We are in the midst of a sleep deprivation crisis, with profound consequences to our health, our job performance, our relationships and our happiness. What we need is nothing short of a sleep revolution: only by renewing our relationship with sleep can we take back control of our lives. In The Sleep Revolution, Arianna explores all the latest science on what exactly is going on while we sleep and dream. She takes on the sleeping pill industry, and all the ways our addiction to technology disrupts our sleep. She also offers a range of recommendations and tips from leading scientists on how we can get better and more restorative sleep, and harness its incredible power.

 

 

Insomnia

Title

Author

Year

Summary

Sleep Smarter

 

 

 

 

 

Shawn Stevenson

 

 

 

 

 

2016

 

When it comes to health, there is one criminally overlooked element: sleep. Good sleep helps you shed fat for good, stave off disease, stay productive, and improve virtually every function of your mind and body. 

 

In Sleep Smarter, Stevenson shares easy tips and tricks to discover the best sleep and best health of your life. With his 14-Day Sleep Makeover, you'll learn how to create the ideal sleep sanctuary, how to hack sunlight to regulate your circadian rhythms, which clinically proven sleep nutrients and supplements you need, and stress-reduction exercises and fitness tips to keep you mentally and physically sharp. Sleep Smarter is the ultimate guide to sleeping better, feeling refreshed, and achieving a healthier, happier life.

 

Vaincre les ennemis du sommeil

 

 

 

 

 

 

Charles M. Morin

 

 

 

 

 

2009

 

 

Ce livre propose un programme complet pour vaincre les troubles du sommeil sans médicaments. Après avoir expliqué les stades du sommeil, l’auteur montre comment on peut modifier ses habitudes et ses attitudes pour contrôler l’insomnie. Il enseigne aussi différentes techniques de relaxation et propose des moyens efficaces pour créer un environnement propice au sommeil. De plus, vous trouverez des informations utiles sur le décalage horaire, l’apnée, la narcolepsie, les somnifères, de même que sur les troubles du sommeil spécifiques aux enfants, aux adolescents et aux personnes âgées.

 

Meditation

Title

Author

Year

Summary

Manuel de méditation laïque : cultiver sérénité et efficacité au bureau et à la maison

 

 

 

 

 

 

Louis Genet

 

 

 

 

 

2017

 

 

Pour aider la personne qui pratique la méditation, ce manuel propose une série de moyens et de procédés, comme la visualisation ou la gestion de la pensée, l'attention sur le souffle ou le scan corporel, l'utilisation mentale des sons ou des couleurs… Ces techniques enseignées par des maîtres spirituels de l'Himalaya ont cependant été adaptées à nos mentalités occidentales en les laïcisant, c'est-à-dire en ne faisant pas référence aux origines religieuses ou exotiques de ces propositions. Le méditant trouvera ainsi dans sa pratique de tous les jours et de tous les instants, quel que soit son environnement, des moyens mnémotechniques qui vont le soutenir et l'armer pour atteindre ce but : trouver la paix de son esprit et l'harmonisation de ses composantes corporelle, émotionnelle, mentale et spirituelle.

Unplug: a simple guide to meditation for busy skeptics and modern soul seekers

 

 

 

 

 

 

Suze Yalof Schwartz, Debra Goldstein

 

 

 

 

 

2017

 

 

Whether you're a Fortune 500 CEO or someone bogged down with a never-ending to-do list, the proven secret to being more effective and living a happier, healthier life is to hurry up and slow down, to unplug. Studies show that you can get more done and do it better by doing less, just by consciously unplugging for a few minutes each day and meditating.  Schwartz debunks the common misperceptions about meditation, including the notion that you need to sit still for long periods of time, or that you need to "turn off your brain." She also shares the life-changing benefits you will experience, the proven science of how meditation literally changes your brain, as well as easy techniques and tips to easily incorporate meditation into your daily life.

Mindfulness on the run : quick, effective mindfulness techniques for busy people

 

 

 

 

 

 

Chantal Hofstee

 

 

 

 

 

2017

 

 

We all know how good mindfulness practice is for us, but how do you implement it in your life if you're so busy you simply don't have time for anything else? This is precisely where Mindfulness on the Run can help! As a busy psychologist, wife and mother, author Chantal Hofstee has developed a quick, effective program that enables you to slot mindfulness into your life without the need for formal meditation practice. The result will be a calmer mind, less stress, more focus, greater productivity, increased efficiency, enhanced creativity, and most importantly, a happier, more enjoyable life. Mindfulness on the Run is accessible, entertaining and written with heart. Packed full of practical exercises that can be done in minutes, anywhere, anytime, this is mindfulness for those on the move.

 

Meditation for Fidgety Skeptics

 

 

 

 

 

Dans Harris

 

 

 

 

 

2017

 

 

ABC News anchor Dan Harris used to think that meditation was for people who collect crystals, play Ultimate Frisbee, and use the word “namaste” without irony. After he had a panic attack on live television, he went on a strange and circuitous journey that ultimately led him to become one of meditation’s most vocal public proponents.

 

Here’s what he’s fixated on now: Science suggests that meditation can lower blood pressure, mitigate depression and anxiety, and literally rewire key parts of the brain, among numerous other benefits. This book is filled with game-changing and deeply practical meditation instructions.