Self Help/Online Resources

Self Help/Online Resources

  • Sleep


    The Sleep Foundation Provides information on healthy sleep patterns and sleep disorders.


    Deep Sleep with Andrew Johnson This application is a guided meditation intended to help you overcome insomnia and get to sleep.

    iSleep Easy  iSleep Easy app contains a wide variety of guided meditations to help you fall asleep and sleep deeply. You can listen to the meditations with or without several choices of music or nature sounds.

    Relax Melodies  A popular free relaxation sound and music app. Mix and match nature sounds with new age music; it’s lovely to listen to birds in the rain while a piano softly plays.

    Sleep Pillow  Free app allows you to create your own audio program.

  • Meditation/Mindfulness


    UCLA Mindful Awareness Research Center Offers free guided meditations and weekly podcasts.

    Portland Psychotherapy Clinic Website contains audio files for mindfulness and acceptance exercises.

    Center of Spirituality and Healing Provides guided instruction on reflection, meditation, and journaling exercises


    Simply Being Enjoy the deep relaxation, stress relief and benefits of meditation without prior experience.

    iZen Lite  Zen focuses on attaining awakening through meditation and the mindful attention to one’s actions. Zen meditation is a central practice of the Zen tradition

    Mindfulness Meditation  Always making excuses for not meditating? 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!

    Google play/Android

    Simply Being  Enjoy the deep relaxation, stress relief and benefits of meditation without prior experience.

  • Depression/Anxiety


    eCBT Calm-anxiety 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.

     eCBT Mood-depression  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).

    Track & Share Lite Lite version is free. Allows you to track mood, activities, sleep, and more.

  • Health Body Image

    Concerned about your eating habits or your body image?

    Resarchers at Stanford and Washington University in St. Louis are conducting a study to evaluate internet based programs promoting healthy habits.

    If you are over 18. complete the 5-minute screen to gain access to online/mobile programs and resources. Responses are confidential!

    To learn more about the program click here to go to

  • Smoking/Tobacco Use


    MyLastDip is a free web-based intervention that is designed to help young smokeless tobacco users quit.

    Kill the Can-This website offers free resources and tools to help dip, snuff, and chewing tobacco users quit. Along with useful information, it offers a support forum and a live quit chat room.

    Become an Ex- The EX plan teaches you how to live life without cigarettes in 3 steps - all geared to help make the seemingly impossible possible. 

    Freedom from Smoking® Online Program — Evidenced based on-line program from the American Lung Association consisting of eight self-paced modules, each containing four lessons, and an interactive message board to assist you in quitting tobacco


    Become An EX- EX is a whole new way to think about quitting smoking – as “re-learning life without cigarettes.” Developed with experts from the Mayo Clinic and input from ex-smokers, EX lets people create their own personalized quit smoking plan and connect with other smokers online at

     My Quit Coach The LIVESTRONG.COM MyQuit Coach application creates a personalized plan to help you quit smoking. Through a physician approved, interactive and easy to use app, you’ll evaluate your current status, set attainable goals and adjust preferences according to your needs. You'll finally be able to stop smoking.

    Quit it Lite Quit-it is a tiny motivating program, supporting and encouraging smokers to quit smoking and helping ex-smokers to remain smoke-free.

    Google play/Android

    aha! Smokefree-aha!smokefree is an App designed to help you quit smoking and get rid of the unhealthy tobacco. Get away from smelly, cold smoke! You can enter your former smoking habits (e.g. cigarettes per day, tar and the time of quitting,..) and this app calculates how much you've saved, how many cigarettes you have not smoked and how long you kept up.

    Quit Smoking Quit is a widget application designed to gradually wean you from dependency on cigarettes. Each individual's step-down program is calculated based on statistical data from other users, and it's continuously adjusted to your specific smoking pattern.

    Quit Now! QuitNow! is the most complete tool you will find in the Market to quit smoking. Offers you real-time status, anytime, to help you cope with anxiety. QuitNow! will provide you with W.H.O.-based (UN's World Health Organization) indicators on your health improvement process, and an achievement list you will unlock one by one, as time passes, motivating you to achieve your goal.

For medical or psychiatric emergencies, please call 9-1-1 or go to the nearest hospital.