Resources for Mental Wellness
A thoughtfully curated collection of books, videos, podcasts, and educational resources to support greater understanding, practical skills, and emotional well being.
Books I Recommend
Books I often recommend for learning more about mental health, building practical skills, and supporting emotional well being.
The Myth of Normal
Trauma, Illness, and Healing in a Toxic Culture
Gabor Maté, MD, with Daniel Maté
A thought-provoking exploration of how stress, trauma, relationships, and our broader culture can influence emotional and physical well being. Dr. Maté encourages readers to look beyond symptoms and consider the experiences, environments, and patterns that shape how we cope, connect, and heal.
The ACT Workbook for Kids
Fun Activities to Help You Deal with Worry, Sadness, and Anger Using Acceptance and Commitment Therapy
Tamar D. Black, PhD
A practical, engaging workbook that introduces children to skills from Acceptance and Commitment Therapy (ACT). Through kid-friendly exercises and activities, children learn to better understand difficult thoughts and emotions, develop psychological flexibility, and make choices based on what matters to them even when uncomfortable feelings show up.
Up and Down the Worry Hill
A Children’s Book about Obsessive Compulsive Disorder and Its Treatment
Aureen Pinto Wagner, PhD
A child friendly introduction to OCD that helps children and parents understand symptoms and the role of treatment. I especially like this as a starting point for families learning about pediatric OCD.
What To Do When Your Child Has Obsessive Compulsive Disorder
Strategies and Solutions
Aureen Pinto Wagner, PhD
A practical guide for parents who want to better understand childhood OCD and how to support their child through treatment. It offers clear strategies for responding to OCD symptoms, reducing family accommodation, and helping children build skills to face their fears.
What to Do When You Have a Tricky, Sticky, Picky Brain
Cognitive Behavioral Strategies to Help Kids with Obsessive Compulsive Disorder
Marni L. Jacob, PhD, ABPP
An engaging, practical resource that helps children understand how OCD works and recognize the “tricks” it uses to keep them stuck. Grounded in CBT and Exposure and Response Prevention (ERP), the book includes exercises and tools to help kids identify OCD patterns, resist compulsions, and build confidence in responding differently to intrusive thoughts and fears.
Podcasts I Recommend
Podcasts I recommend for thoughtful, evidence based conversations about mental health, OCD, anxiety, emotional wellness, and personal growth.
Your Anxiety Toolkit
Hosted by Kimberley Quinlan, LMFT
A practical, evidence based podcast offering approachable tools for managing anxiety, OCD, panic, and other difficult emotions. Kimberley combines clinical expertise with warmth and compassion, helping listeners better understand their symptoms while building skills to face anxiety, uncertainty, and life's hard moments.
Get to Know OCD
A podcast exploring obsessive compulsive disorder, its many presentations, and evidence based treatment.
An approachable resource for anyone wanting to better understand OCD beyond common stereotypes. Conversations explore the different ways OCD can present, the impact it can have on everyday life, and treatment approaches that can help individuals and families better understand and navigate the disorder.
Therapy in a Nutshell
Hosted by Emma McAdam, LMFT
An approachable mental health podcast that breaks down therapeutic concepts and evidence based skills into practical, easy to understand strategies. Topics include anxiety, depression, emotional regulation, trauma, stress, and building healthier patterns for managing difficult thoughts and emotions.
Supplements I May Discuss
Certain nutritional supplements may have a role in supporting mental wellness when clinically appropriate. These are products or ingredients I may discuss with patients based on individual needs, current medications, medical history, and available evidence. I use ConsumerLab as one resource to evaluate third party testing, product quality, and independent product reviews when selecting supplements I may discuss or recommend.
Supplements are not appropriate for everyone and may interact with medications or medical conditions. Information provided here is for educational purposes and is not a substitute for individualized medical advice. Please discuss supplements with your healthcare provider before starting or changing a regimen.
Carlson Omega 3 Fish Oil
Omega 3 Fatty Acids (EPA & DHA)
A high quality source of omega 3 fatty acids that I may recommend when supplementation is clinically appropriate. I prioritize fish oil products with independent testing for purity, potency, and freshness. Carlson omega 3 products undergo third party quality testing, and select Carlson formulations have been independently tested and recognized by ConsumerLab.
N-Acetylcysteine (NAC)
Antioxidant & Glutathione Precursor
N-acetylcysteine (NAC) is an amino acid derivative that supports the production of glutathione and also influences glutamate regulation. I may discuss NAC as an adjunctive option in certain clinical situations, including OCD, Trichtillomania and related symptoms. Research suggests potential benefit as an add on treatment for OCD, although the evidence remains limited and additional high quality studies are needed.
As with all supplements, NAC should be considered on an individual basis. It can cause gastrointestinal side effects and may interact with certain medications, including medications that affect blood pressure or clotting.
Nature’s Trove L-Theanine
L-Theanine 200 mg
L-theanine is an amino acid naturally found in tea that I may discuss as a supplement to support relaxation, stress management, and a sense of calm without significant sedation. Research on its mental health benefits is still evolving, with recent evidence showing modest effects on stress and inconsistent results for clinical anxiety.
I selected Nature’s Trove because its L-Theanine 200 mg has been independently evaluated by ConsumerLab and is currently listed as both Approved for quality and a Top Pick.
Doctor’s Best L-Tryptophan
L-Tryptophan 500 mg
L-tryptophan is an essential amino acid and a precursor to serotonin and melatonin. I may discuss it in select situations when supporting sleep and overall emotional wellness is appropriate. Evidence is strongest for a potential role in sleep, while evidence for other mental health uses remains more limited.
Doctor’s Best L-Tryptophan has also been included in ConsumerLab’s independent testing of L-tryptophan products for quality and impurities.
DEVA Vegan Magnesium Glycinate
Magnesium Glycinate with Trace Minerals
Magnesium is an essential mineral involved in nervous system function, muscle relaxation, sleep, and overall well being. I may discuss magnesium supplementation when clinically appropriate, particularly when dietary intake or individual needs suggest additional support. Magnesium glycinate is a well absorbed form that is generally gentle on the gastrointestinal system.
I selected DEVA Vegan Magnesium Glycinate because it has been independently tested and approved by ConsumerLab for quality. Each three tablet serving provides 300 mg of magnesium from magnesium bisglycinate along with trace minerals.
CalmAid Silexan Lavender Oil
Standardized Oral Lavender Oil 80 mg
Silexan is a standardized oral lavender oil preparation that has been studied in multiple randomized, placebo-controlled trials for anxiety. Research has demonstrated improvements in anxiety symptoms across generalized and subthreshold anxiety disorders, and more recent randomized research has also shown benefit in adults with mild-to-moderate depression. I may discuss Silexan as a complementary option when clinically appropriate.
Silexan, the standardized oral lavender oil preparation found in CalmAid, has been evaluated in multiple randomized controlled trials for anxiety, including generalized anxiety disorder. Research has also explored its use in mixed anxiety and depressive symptoms and mild to moderate depression.
Explore the research:
https://www.sciencedirect.com/science/article/abs/pii/S094471130900261X?utm_source=chatgpt.com
https://pubmed.ncbi.nlm.nih.gov/20512042/
https://pubmed.ncbi.nlm.nih.gov/24456909/
https://pubmed.ncbi.nlm.nih.gov/26718792/
https://pubmed.ncbi.nlm.nih.gov/38558147/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6726711/?utm_source=chatgpt.com
OLLY Goodbye Stress Gummies
GABA + L-Theanine + Lemon Balm
A convenient combination supplement I may discuss for occasional stress and promoting a sense of calm. The formula combines GABA, L-theanine, and lemon balm, ingredients that have individually been studied for their potential effects on stress, relaxation, and anxiety related symptoms. I like this option for individuals who prefer a gummy formulation.
OLLY Goodbye Stress is also NSF Certified, providing independent verification related to product quality, safety, and label claims.
OLLY Kids Chillax
Magnesium + L-Theanine + Lemon Balm
A kid friendly supplement I may discuss for children who could benefit from additional support with relaxation and managing everyday stress. The combination of magnesium, L-theanine, and lemon balm is designed to support a calm, relaxed mood without promoting decreased activity.
I appreciate that OLLY Kids Chillax is NSF Certified, providing independent verification of quality, safety, and label claims. It is currently recommended by the manufacturer for children ages 7 and older.
Swanson Melatonin
Melatonin 3 mg
Melatonin is a naturally occurring hormone involved in regulating the body’s sleep wake cycle. I may discuss melatonin for short term sleep support or when circadian rhythm disruption is contributing to difficulty falling asleep. I prefer thoughtfully selected doses and individualized use rather than assuming that more melatonin is necessarily better.
ConsumerLab independently tests melatonin products because actual melatonin content can vary among supplements.
Where I Shop for Supplements
For those in the Chattanooga area:
I recommend Nutrition World for high quality supplements and knowledgeable local guidance. Their team carefully researches and vets the products they carry, with an emphasis on quality, purity, transparency, and independent testing.
For online shopping:
I frequently use iHerb because of its broad selection and emphasis on product quality and transparency. iHerb requires supplement brands to provide ingredient-quality documentation, including Certificates of Analysis, and its iTested program uses independent accredited laboratories for additional testing of select products.
Regardless of where a supplement is purchased, I recommend choosing products with credible independent testing whenever possible.