Mental Health Reads For All The Book Lovers
A List of Fiction, Non-Fiction and Memoir Books About Mental Health
January 19, 2024 by Meghan Ray
As the weather gets colder and the winter blues kick in, it’s the perfect time of year to curl up on the couch with a blanket and great book. Reading is proven to lower stress levels, build empathy and resilience, increase perspective taking, improve mental health and broaden emotional intelligence. Below is a recommended reading list that covers non fiction self help, fiction novels with intuitive mental health representation, and memoirs written by authors who have struggled with an array of mental health disorders either themselves or within their family of origin. It is my hope that as you read any of these titles below, you gain an appreciation for mental health topics while also working on your own mental health through the inherent process of reading.
Non-Fiction/Self Help
Find Your People: Finding Deep Community in a Lonely World – Jennie Allen
- Christian author, Jennie Allen, explores the inherently lonely world we live in and discusses her vulnerable journey to finding community in a new town. She explores the type of christian relationships each woman should find in her life in order to enhance their lives and find the full wonder of christian community.
Good Enough: 40ish Devotionals for a Life of Imperfection – Kate Bowler
- Kate Bowler offers faith explorations on how we can make sense of life. This is a great book for when you want to start living your best life. Good Enough gives permission for all those who need to hear that there are some things you can fix—and some things you can’t.
- EXTRA: If you are interested in meeting this author she will be in Greensboro, NC on January 24th and Charlotte, NC on January 29th!
Love Does: Discover a Secretly Incredible Life in an Ordinary World – Bob Goff
- Christian author Bob Goff tells his own story where each day turns into a hilarious, whimsical, meaningful chance that makes faith simple and real. Bob draws on his own life story to inspire us all to be more secretly incredible.
Out of the Cave: Stepping into the Light when Depression Darkens What You See – Chris Hodges
- Pastor Chris Hodges uses Elijah’s life to show us that everyone is susceptible to depression. Even when we’re walking closely with God, we can still stumble and get lost in the wilderness of tangled emotions. Out of the Cave helps us remove the stigma of depression and realize we’re not alone.
You’re Going to Be OK: 16 Lessons on Healing after Trauma – Madeline Popelka
- Madeline Popelka is a trauma survivor who knows first-hand how some survivors can feel like they’ve lost themselves to trauma. It might even seem impossible to find the upside of a devastating experience. After Madeline was diagnosed with PTSD and began to heal, she felt a need to create a space where other trauma survivors wouldn’t feel so isolated.
Fiction w/ Mental Health Representation
Please note that each of these books contains very heavy and possibly triggering content. Please note the content topics and proceed reading with caution and sensitivity.
The Woman in the Window – AJ Finn (Agoraphobia/Murder Thriller)
- Anna Fox lives alone, a recluse in her New York City home, unable to venture outside. But when Anna, gazing out her window one night, sees something she shouldn’t, her world begins to crumble. What is real? What is imagined? Who is in danger? Who is in control? In this diabolically gripping thriller, no one—and nothing—is what it seems.
All the Ugly and Wonderful Things – Bryn Greenwood (Extreme Childhood Trauma/Inappropriate Child-Adult Relationships)
- A beautiful and provocative love story between two unlikely people and the hard-won relationship that elevates them above the meth lab backdrop of their lives. As the daughter of a drug dealer, Wavy knows not to trust people, not even her own parents. Struggling to raise her little brother, Donal, eight-year-old Wavy is the only responsible adult around. Obsessed with the constellations, she finds peace in the starry night sky, until one night her stargazing causes an accident. After witnessing his motorcycle wreck, she forms an unusual friendship with one of her father’s thugs, Kellen, a tattooed ex-con with a heart of gold.
All the Bright Places – Jennifer Niven (Depression/Suicidal Ideation/Survivors Guilt)
- Theodore Finch is fascinated by death, and he constantly thinks of ways he might kill himself. But each time, something good, no matter how small, stops him. Violet Markey lives for the future, counting the days until graduation, when she can escape her Indiana town. When Finch and Violet meet on the ledge of the bell tower at school, it’s unclear who saves whom.
The Bell Jar – Sylvia Plath (Depression/Suicidal Ideation/Bipolar II)
- The Bell Jar chronicles the crack-up of Esther Greenwood who is slowly going under—maybe for the last time. Sylvia Plath masterfully draws the reader into Esther’s breakdown with such intensity that Esther’s insanity becomes completely real and even rational.
Its Kind of a Funny Story – Ned Vizzini (Psychiatric Ward/Depression/Suicidal Ideation)
- Ambitious New York City teenager Craig Gilner is determined to succeed at life – which means getting into the right high school to get into the right job. But once Craig aces his way into Manhattan’s Executive Pre-Professional High School, the pressure becomes unbearable. He stops eating and sleeping until, one night, he nearly kills himself.
Memoirs
Please note that each of these books contains very heavy and possibly triggering content. Please note the content topics and proceed reading with caution and sensitivity.
What my Bones Know: A Memoir of Healing from Complex Trauma – Stephanie Foo (Abandonment/Complex PTSD/Generational Trauma)
- In this deeply personal and thoroughly researched account, Foo interviews scientists and psychologists and tries a variety of innovative therapies. She returns to her hometown of San Jose, California, to investigate the effects of immigrant trauma on the community, and she uncovers family secrets in the country of her birth, Malaysia, to learn how trauma can be inherited through generations.
Maybe You Should Talk to Someone – Lori Gottlieb (Depression/OCD/Anxiety/Suicidal Ideation)
- One day, Lori Gottlieb is a therapist who helps patients in her Los Angeles practice. The next, a crisis causes her world to come crashing down. Maybe You Should Talk to Someone is revolutionary in its candor, offering a deeply personal yet universal tour of our hearts and minds and providing the rarest of gifts: a boldly revealing portrait of what it means to be human, and a disarmingly funny and illuminating account of our own mysterious lives and our power to transform them.
While You Were Out: An Intimate Family Portrait of Mental Illness in the Era of Silence – Meg Kissinger (Anxiety/Depression/Mania/Bipolar)
- While You Were Out begins as the personal story of one family’s struggles then opens outward, as Kissinger details how childhood tragedy catalyzed a journalism career focused on exposing our country’s flawed mental health care. Combining the intimacy of memoir with the rigor of investigative reporting, the book explores the consequences of shame, the havoc of botched public policy, and the hope offered by new treatment strategies.
Group: How One Therapist and a Circle of Strangers Saved My Life – Christie Tate (Suicidal Ideation/Eating Disorder/Sexual Trauma)
- Group is a deliciously addictive read, and with Christie as our guide—skeptical of her own capacity for connection and intimacy, but hopeful in spite of herself—we are given a front row seat to the daring, exhilarating, painful, and hilarious journey that is group therapy—an under-explored process that breaks you down, and then reassembles you so that all the pieces finally fit.
The Glass Castle – Jeannette Walls (Bipolar/Poverty/Neglect/Childhood Trauma)
- A remarkable memoir of resilience and redemption, and a revelatory look into a family at once deeply dysfunctional and uniquely vibrant. When sober, Jeannette’s brilliant father captured his children’s imagination. But when he drank, he was dishonest and destructive. Her mother was a free spirit who abhorred the idea of domesticity and didn’t want the responsibility of raising a family. The Walls children learned to take care of themselves. They fed, clothed, and protected one another, and eventually found their way to New York. Their parents followed them, choosing to be homeless even as their children prospered.
Looking to grow in your own mental health journey? Need someone to talk to about topics similar to those covered in any of these books? If so, turn to Anchored Hope Counseling in Kannapolis, NC. Anchored Hope Counseling provides a wide range of therapy services from couples counseling to personal one-on-one sessions. View a list of our offerings online, or schedule a consultation today. If you liked these tips remember to subscribe to our weekly blog for more news and insights.
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How to Let Go of Your Grudges
There is an old saying, “Unforgiveness is like drinking poison and expecting the other person to die.” Often in counseling, I encounter people who are angry and bitter because they are holding onto grudges. Holding a grudge involves replaying a past injustice over and over in your head. If you are holding a grudge, you repeatedly get caught up in the emotions associated with the situation long after it has passed. Unfortunately, grudges keeps you “stuck” in the situation, rehashing the painful experience over and over again. Holding onto grudges weighs you down and keeps you from healing your emotional pain. In order to move on and heal, it is important to let go of your grudges.
The longer you hold a grudge the more difficult it is to forgive and move on. To let go of a grudge, shift your focus off the person who “wronged” you and the story of your suffering. Here are steps you can take to let go of a grudge.
1. Acknowledge the problem and identify your feelings.
First of all, identify what the grudge is and what is causing you to hold onto it. A grudge can form when a problem is not fully confronted or solved. Clarify your feelings on the situation. What is the emotion behind the hurt? Are you angry, sad, ashamed? Then, decide if this is something you will work on yourself, or if you need to contact the person involved.
2. Gain understanding about the person who wronged you to show empathy and compassion.
Secondly, it is helpful to put yourself in the other person’s shoes to understand their point of view and behavior. Understanding the other person does not justify their behavior, or that you were wronged, but it might make it easier to let go of the grudge.
3. Acceptance.
Thirdly, consciously choose to release the grudge – with or without an apology. The other person may never come around, and they might have forgotten about the issue or not even realize how you were affected. Even if you do not receive an apology, the other person might be remorseful. Sometimes people are remorseful but struggle to apologize due to pride or shame.
4. Stop dwelling on it.
Fourthly, once you decide to move on and release the grudge, keep moving forward. Do not spend time thinking about the situation, or repeatedly discuss it with others. If the issue is brought up in conversation, change the subject.
5. Consider the positive.
Next, try viewing the situation that caused your grudge as a learning experience. To do this, try answering these questions:
- What have been the benefits of that experiences?
- How can I learn and grow from this experience?
- What amazing thing wouldn’t have been possible if I hadn’t experienced that?
- How can I be grateful for this situation?
6. Forgive.
Finally, try forgiveness. Forgiveness is the intentional decision to give up the right for vengeance, retribution, or negative thoughts toward the “offender” in order to release resentment, bitterness, anger, and other negative emotions. You recognize your hurt and pain and you make the choice to let it go. This process promotes emotional healing and restoration of inner peace—and it may also allow for full reconciliation. Remember, forgiving the person does not mean forgetting about what happened; it can just be acknowledging differences and accepting that everyone makes mistakes.
If you want to let go of your grudges, turn to Anchored Hope Counseling in Kannapolis, NC. Anchored Hope Counseling provides a wide range of therapy services from couples counseling to personal one-on-one sessions. View a list of our offerings online, or click here to schedule a consultation today. If you liked these tips remember to subscribe to our weekly blog for more news and insights.
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Tools to Help You Climb out of Hopelessness and Depression
In a previous blog, I compared times of depression and hopelessness to a difficult hike. It helps me to persevere through difficult times when I shift my mindset and look for the reward and growth opportunities, instead of focusing on the struggle and pain. Now, I wanted to expand on that concept and share some tools that can help overcome hopelessness and depression.
To take on any big hike, you need to train and prepare. However, no matter how hard you train, you will struggle with your hike if you forget to bring the proper gear. You need the proper shoes and clothing, sturdy poles, a backpack, food, and other practical tools to help you along your journey. Just like going on a hike, there are common practical tools that can help you through your journey of stress, hopelessness, and depression.
5 tools to help you with stress, hopelessness, and depression
1. Schedule time for relaxation.
Every good hiker will tell you make sure you take time to rest. When you push yourself to much on a hike, you can quickly burnout. The same is true when you are feeling stressed, hopeless or depressed. When you don’t take some time to truly relax and unwind in those moments, you can easily become tired and overwhelmed. To prevent this, schedule regular moments of relaxation; it can even be just 10 or 15 minutes. Try prayer or meditation time to help you feel more calm and centered. You can also listen to music, practice deep breathing, or even take a short nap.
2. Set Goals and Manage your time.
When it comes to hiking, you should take time to relax and enjoy your walk. However, too much relaxation can lead to a disaster. It is always suggested that when hiking you set goals and manage your time. Hikers map out their trails and set obtainable goals to get the best out of their hike. They want to make sure they make all the stops along the trail and camp at the best sites. To do that, they have to manage their time and set goals to make sure they stay on schedule.
Like rest, time management and goals also help prevent burnout. For example, if you spend all of your time taking it slow in the beginning of a hike, you end up pushing yourself too much at the end. This is true for our daily life as well. If we procrastinate or don’t manage our time properly, we push ourselves too much last minute; putting even more stress and worry on ourselves. When everything feels hopeless, try setting small goals and steps to achieve them; create a hope map or create a realistic ‘to do’ list and delegate appropriate responsibilities to yourself and household.
3. Create or make time for fun activities.
I love watching families with small children hike because I love to see the fun and creative ways parents will make the climb fun for their kids. Usually, they play an “I spy” game or collect fun things from nature to take home for crafts. One of my personal hobbies is photography and, for me, one the best reasons to go on a hike is to get great pictures of the scenery.
On top of that, stopping along the way to get pictures takes my mind off the tiredness. Just like in hiking, hobbies and other fun activities can take away the stress we are facing, they give us something to look forward to, and even take our mind off of our circumstances. Therefore, when you start to feel depressed or hopeless, take some time out for fun and your favorite hobby. You can also try journaling, playing a game, or spending time with your pets.
4. Make sure you are taking care of yourself.
If a pro-hiker were to give you advice for your big hike, they would probably tell you to get plenty of rest and eat healthy the day before and make sure you pack plenty of healthy high carb and protein snacks for your journey. Nothing is worse than a restless night and a heavy, fatty meal right before a big hike. That combination will do nothing but make you sluggish and slow on your hike. On top of that, not packing the right food for you hike can also ruin your energy levels and make it harder to continue the journey.
This can happen in your daily life as well. While, to me nothing is better than a good burger or ice cream, I know that if I ate that all the time, I would start to feel sluggish, tired, and unmotivated. In times of hopelessness, how we treat our bodies can have a great impact on how we feel. Therefore, when you are feeling down, practice self-care by eating balanced meals, getting at least 30 minutes of exercise a day, and getting at least seven hours of sleep each night.
5. Socialize
One of my favorite things about hiking is the people you would meet along the journey. Every hiker I have ever encountered has been friendly, helpful, and encouraging. Their support and kindness always seemed to push me to keep going. In life we need those kind words and encouragement from the people that we meet along the journey. If Covid-19 has taught us anything, it has taught us how isolation can bring on feelings of hopelessness and depression. We need to stay connected to our loved ones, even when we feel stressed or down. They build us up and help take our mind off of our troubles. In times of hopelessness, find ways to connect to others. Try having meaningful conversations with a friend, find fun activities to do with family or friends, go out for a meal with a loved one, or participate in spiritual activities with others.
At the end of the day, if you still feel like the mountain of depression and hopelessness is still too hard to climb, reach out to Anchored Hope Counseling today. Anchored Hope Counseling provides a wide range of therapy services from couples counseling to personal one-on-one sessions. View a list of their offerings online, or click here to schedule a consultation today. Also, if you found this post to be helpful, remember to share it with others and subscribe for more insights and news each week.
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Shift Your Mindset in Times of Hopelessness
During times of hopelessness and depression, I have this bad habit of asking questions like, “Why does everything have to be so difficult?” or “Why can’t things just go the way I planned?” In reality, there is nothing wrong with asking questions like that out of frustration. We all need to vent sometimes. However, I have to try not to ask questions like that too often because asking “why” tends to keep me focused on the negative aspects of the situation. Instead, when I am frustrated or feeling hopeless, I try to shift my mindset and look at the bigger picture and find opportunities of growth. To do this, it helps me to compare my frustrating situation to hiking.
As I mentioned in a previous post, my husband and I love to explore. Sometimes, our explorations involve hiking trails. While my husband is a hiking pro, I struggle a little with the incline. I get out of breath and occasionally feel like I may just pass out from exhaustion. However, the exhaustion, pain, and sweat are always worth it once I reach the top and enjoy the most magnificent and peaceful views imaginable.
As a Christian, God has called me to the mountaintop to enjoy the most incredible view with Him. However, as much as I want to join Him right away, there is a catch. In order to get to the top, I have climb the mountain. On top of that, any hiker will tell you that you can’t just climb a mountain without preparation. It requires training and the proper gear to successfully make it to the top.
The hike to the top is not meant to be easy. In fact, the struggle makes it worth it. Any hiker will also tell you that the view from the top of a difficult hike is much better than the easy, “drive right up views.” Those views are often littered with cars, trash, and packed with tourists. On the other hand, the difficult hikes are quiet, peaceful, and pure. Basically, if we want to enjoy the peace of the mountaintop, we have to go through the training and we have to experience the struggle of the climb.
By comparing daily struggles to hiking, I have found that it is the struggles of life that refine us to better versions of ourselves. I believe that we are all created for a specific purpose, and with purpose comes preparation. We are not born with the strengths and skills we need to fulfill our purpose, which means each of our paths will include struggles of mistakes and missteps.
During those frustrating moments, it helps to remember a hike and change our question from “why?” to “how?” We change our mindset when we stop focusing on the lamenting “why” questions and instead chose to ask, “How can I grow from this situation.”
Ultimately, when everything seems hopeless and the climb seems too difficult, remember that trials are intended to increase our perseverance, strengthen our character, and renew our hope. You only get to enjoy the peace of the mountaintop when you allow the climb to make you stronger.
At the end of the day, if you still feel like the mountain of depression and hopelessness is still too hard to climb, reach out to Anchored Hope Counseling today. Anchored Hope Counseling provides a wide range of therapy services from couples counseling to personal one-on-one sessions. View a list of their offerings online, or click here to schedule a consultation today. Also, if you found this post to be helpful, remember to share it with others and subscribe for more insights and news each week.
Learn More“Count it all joy, my brothers, when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.” (James 1:2-4 ESV).
Making Hope-Filled Plans When Everything Seems Hopeless
Just about everyone makes some sort of promise to themselves with the coming of a New Year: get in better shape, lose a few pounds, or maybe break a bad habit. Then…by February, most—if not all—of the plans and resolutions seem abandoned. Often, when we do not meet our goals, we let the “feelings of failing” get us down. It causes us to lose faith in ourselves, our bigger goals, and our vision for our life. After, 2020—a year of unmet plans due to a worldwide pandemic—it can almost seem scarier to make plans out of fear that there is no way they will be met. However, I want to encourage you not to give up on setting goals and keep working hard to meet them. Goals just don’t help us measure progress, they also give us a sense of hope, direction, and motivation. Goals create momentum, generate activities, and also help us to stay focused during difficult times.
Making an Anchored “Hope” Map
If you have a vision but need help with the goals, try making an Anchored “Hope” Map, like the one below. Hope has been known to expand thinking and fuel persistence. In fact, how you think about the future determines your success in work, relationships, school, and life. High levels of hope leads to an increase in positive workplace outcomes, gains in academic performance, and increased happiness. A hope map can help you plan out your goals in a hope-filled way, so you can see your goals in a different light.
Let’s make up for 2020 and bring more hope into 2021 by seeing our plans met this year.
At the end of the day, if you still feel like you can’t find hope in your situation, reach out to Anchored Hope Counseling today. Anchored Hope Counseling provides a wide range of therapy services from couples counseling to personal one-on-one sessions. View a list of their offerings online, or click here to schedule a consultation today. Also, if you found this post to be helpful, remember to share it with others and subscribe for more insights and news each week.
Download the Anchored Hope Map here.
“For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.” Jeremiah 29:11 ESV
Looking for a Treasure When You Feel Defeated
For over a year now, my husband and I have been working on completely refurbishing a 100 year old mill house. We have been doing most of the work ourselves and expected the project to be done within 8 months. However, the process has been much longer than we expected and there are days when we want to give up in defeat.
The moments of “what did we get ourselves into” started early in the process and almost every day it felt like we will never get to move into our new home. Each time we walk in, the feeling of being overwhelmed and defeated would crash into us.
To keep from losing our sanity and giving up, we had to develop a strategy to fight discouragement and defeat. This strategy came into play during the first weeks of the remodel process…”demo day” (which was not as fun as Chip Gaines makes it seem since it really lasted more than a week).
For us, Labor day weekend 2019 was spent in a 100 year old abandoned house, tearing down walls, ceilings, and ripping up pea green shag carpet in 100 degree heat. Covered in dust, soot, and sweat, I said to my husband, “It would be amazing if we found a treasure in the wall. It would make all of this worth it.” Just then, as I pulled the drywall down, I found a tiny wood cross in between the 100 year old beams. While to some this would be worthless, it was a reminder to me as a Christian of the greatest treasure I will ever receive–God’s love and grace.
With that tiny cross, God reminded me that His love can help me overcome any obstacle I may face. With that reminder, that tiny cross gave me a restored hope and the ability to keep moving forward. As I looked at that little cross in my hand, I realized that if all we see is what is against us, then we will remain in a prison of discouragement and defeat. However, when we seek the treasure hidden in our suffering, we break free from defeat and can find hope in a better tomorrow
So now, whenever I feel discouraged, weary, or overwhelmed, I try to remember the cross, my personal anchor of hope.
If you are in a storm of defeat, I want to challenge you to look for the small treasure in the storm; something positive to anchor your hope to. By doing that, you may find the strength you need to carry on.
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Here is my treasure, the little white cross found in the mess of defeat.
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