See Our Academic Article Citations

All of our articles are evidence based

Fight Depression Citations

Researchers discovered that doing these things can help with depression.

Researchers found that running or walking 3-4 times a week at a low to medium intensity for 30-40 minutes each time helps depressed people get better (Stanton & Reaburn, 2014).

For people with low to medium levels of depression exercise may be as powerful as medication and therapy (Knapen et al., 2015). For people with any level of depression exercise is an amazing add-on to their other treatments (Knapen et al., 2015).

Jogging, running, other aerobic exercises, and lifting weights are helpful for treating depression. (Stanton et al., 2013). People who spend a lot of time sitting or lying down are more likely to be depressed (Zhai et al., 2015). When people worked out for less than 1 hour and 15 minutes per week doctors did not see improvements from exercise (Stanton & Reaburn, 2014).

People who eat lots of healthy foods are less likely to be depressed (Jacka, 2017; Lang et al., 2015; Jacka et al., 2017). These healthy foods include seafood, fruits, vegetables, nuts, whole grains, olive oil, fish, peas, beans, poultry, dairy, and unprocessed meat (Jacka, 2017; Lang et al., 2015).

People who eat lots of unhealthy foods are more likely to be depressed. These unhealthy foods include red or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes, high-fat gravy, drinks with lots of sugar, refined food, fried food, biscuits, and pastries (Li et al., 2017).

Spending time with caring people who are willing to help you can build up social support. Feelings of emotional support and tangible support protect people from depression (Santini et al., 2015). Spending time with lots of caring people can build up a social network. Large and diverse social networks protect people from depression (Santini et al., 2015).

Meditation works to fight depression (Jain et al., 2015). Meditation also lowers stress levels (Pascoe et al., 2017). You can learn to meditate by searching for "guided meditation" on Youtube, Spotify, or a mobile phone appstore. The “Be Mindful” online meditation course successfully treats depression and anxiety (Querstret et al., 2018; Krusche et al., 2013; Krusche et al., 2012).

The book “Feeling Good: The New Mood Therapy" by Dr. Burns helps treat depression (Velehorschi et al., 2014; Anderson et al., 2005). The book teaches new ways of thinking that improve mental health. The book is long but is worth the time it takes to read it because it can lead to big improvements.

The SuperBetter app is a game that has you do things in real life that help with depression (Roepke et al., 2015).

The free Woebot chatboat uses therapy skills a little bit every day to help you feel better (Fizpatrick et al., 2017).

Works Cited

Anderson, Liz, et al. “Self-Help Books for Depression: How Can Practitioners and Patients Make the Right Choice?” The British Journal of General Practice : the Journal of the Royal College of General Practitioners., vol. 55, no. 514, pp. 387–392. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1463163/

Fitzpatrick, Kathleen Kara, et al. “Delivering Cognitive Behavior Therapy to Young Adults With Symptoms of Depression and Anxiety Using a Fully Automated Conversational Agent (Woebot): A Randomized Controlled Trial.” JMIR Mental Health., vol. 4, no. 2, p. E19. https://www.ncbi.nlm.nih.gov/m/pubmed/28588005/

Jacka, Felice N. “Nutritional Psychiatry: Where to Next?” EBioMedicine., vol. 17, pp. 24–29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360575/

Jacka FN, O'Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial) [published correction appears in BMC Med. 2018 Dec 28;16(1):236]. BMC Med. 2017;15(1):23. https://pubmed.ncbi.nlm.nih.gov/28137247

Jain, Felipe A, et al. “Critical Analysis of the Efficacy of Meditation Therapies for Acute and Subacute Phase Treatment of Depressive Disorders: a Systematic Review.” Psychosomatics., vol. 56, no. 2, pp. 140–152. https://www.ncbi.nlm.nih.gov/pubmed/25591492

Knapen, Jan, et al. “Exercise Therapy Improves Both Mental and Physical Health in Patients with Major Depression.” Disabil Rehabil, vol. 37, no. 16, 2015, pp. 1490–1495. https://www.ncbi.nlm.nih.gov/pubmed/25342564

Krusche, A., Cyhlarova, E., King, S., & Williams, J. (2012). Mindfulness online: A preliminary evaluation of the feasibility of a web-based mindfulness course and the impact on stress. BMJ Open., 2(3), BMJ open. , 2012, Vol.2(3). https://www.ncbi.nlm.nih.gov/pubmed/22614170

Krusche, A., Cyhlarova, E., & Williams, J. (2013). Mindfulness online: An evaluation of the feasibility of a web-based mindfulness course for stress, anxiety and depression. BMJ Open., 3(11), E003498. https://www.ncbi.nlm.nih.gov/pubmed/24293203

Lang, Undine E, et al. “Nutritional Aspects of Depression.” Cell Physiol Biochem, vol. 37, no. 3, 2015, pp. 1029–1043. https://www.ncbi.nlm.nih.gov/pubmed/26402520

Li, Ye, et al. “Dietary Patterns and Depression Risk: A Meta-Analysis.” Psychiatry Research., vol. 253, 2017, pp. 373–382. https://www.ncbi.nlm.nih.gov/pubmed/28431261

Pascoe, Michaela C, et al. “Mindfulness Mediates the Physiological Markers of Stress: Systematic Review and Meta-Analysis.” Journal of Psychiatric Research., vol. 95, 2017, pp. 156–178. https://www.ncbi.nlm.nih.gov/pubmed/28863392

Querstret, D., Cropley, M., & Fife-Schaw, C. (2018). The Effects of an Online Mindfulness Intervention on Perceived Stress, Depression and Anxiety in a Non-clinical Sample: A Randomised Waitlist Control Trial. Mindfulness (N Y), 9(6), 1825-1836. https://www.ncbi.nlm.nih.gov/pubmed/30524514

Roepke, Ann Marie, et al. “Randomized Controlled Trial of SuperBetter, a Smartphone-Based/Internet-Based Self-Help Tool to Reduce Depressive Symptoms.” Games Health J, vol. 4, no. 3, pp. 235–246. https://www.ncbi.nlm.nih.gov/pubmed/26182069

Santini, Ziggi Ivan, et al. “The Association between Social Relationships and Depression: a Systematic Review.” Journal of Affective Disorders., vol. 175, pp. 53–65. https://www.ncbi.nlm.nih.gov/pubmed/25594512

Stanton, R., Reaburn, P., & Happell, B. (n.d.). Is cardiovascular or resistance exercise better to treat patients with depression? A narrative review. Issues Ment Health Nurs, 34(7), 531-538. https://www.ncbi.nlm.nih.gov/pubmed/23875555

Stanton, Robert, and Peter Reaburn. “Exercise and the Treatment of Depression: a Review of the Exercise Program Variables.” Journal of Science and Medicine in Sport /, vol. 17, no. 2, pp. 177–182. https://www.ncbi.nlm.nih.gov/pubmed/23602562

Velehorschi, Corina, et al. “Understanding the Role of Adjunctive Nonpharmacological Therapies in Management of the Multiple Pathways to Depression.” Psychiatry Research., 220 Suppl 1, 2014, pp. S34–S44. https://www.ncbi.nlm.nih.gov/pubmed/25539873

Zhai, Long, et al. “Sedentary Behaviour and the Risk of Depression: a Meta-Analysis.” British Journal of Sports Medicine., vol. 49, no. 11, pp. 705–709. https://www.ncbi.nlm.nih.gov/pubmed/25183627

Additional References:

“Seven RCTs of peer support vs. usual care for depression involving 869 participants were identified… Based on the available evidence, peer support interventions help reduce symptoms of depression.”

Pfeiffer, P., Heisler, M., Piette, J., Rogers, M., & Valenstein, M. (2011). Efficacy of peer support interventions for depression: A meta-analysis. General Hospital Psychiatry., 33(1), 29-36.

“Sixteen eligible randomized controlled trials (published in English) with outcome data for 45,826 participants were included; the majority of which examined samples with nonclinical depression (n = 15 studies). Nonetheless, dietary interventions significantly reduced depressive symptoms (g = 0.275, 95% CI = 0.10 to 0.45, p = .002).”

Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S. B., Solmi, M., Stubbs, B., Schuch, F. B., Carvalho, A. F., Jacka, F., & Sarris, J. (2019). The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials. Psychosomatic medicine, 81(3), 265–280. https://doi.org/10.1097/PSY.0000000000000673

“Resistance exercise training was associated with a significant reduction in depressive symptoms with a moderate-sized mean effect ∆ of 0.66 (95% CI, 0.48-0.83; z = 7.35; P < .001).”

Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry. 2018;75(6):566–576. https://pubmed.ncbi.nlm.nih.gov/29800984

“Overall, exercise had a large and significant effect on depression (SMD adjusted for publication bias = 1.11 (95% CI 0.79-1.43)) with a fail-safe number of 1057.”

Schuch FB, Vancampfort D, Richards J, Rosenbaum S, Ward PB, Stubbs B. Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. J Psychiatr Res. 2016;77:42–51. https://pubmed.ncbi.nlm.nih.gov/2697818\

Across 11 eligible trials (13 comparisons) involving 455 patients, AE was delivered on average for 45 min, at moderate intensity, three times/week, for 9.2 weeks and showed a significantly large overall antidepressant effect (g = -0.79, 95% confidence interval = -1.01, -0.57, P < 0.00) with low and nonstatistically significant heterogeneity (I2 = 21%).

Morres, I. D., Hatzigeorgiadis, A., Stathi, A., Comoutos, N., Arpin-Cribbie, C., Krommidas, C., & Theodorakis, Y. (2019). Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis. Depression and anxiety, 36(1), 39–53. https://pubmed.ncbi.nlm.nih.gov/30334597

Calm Anxiety Citations

Meditation helps calm anxiety (Goyal et al., 2014). The Headspace app teaches people how to meditate. It costs $8 a month.

Exercise reduces anxiety for people with anxiety disorders (Stubbes et al., 2017). It also has positive effects on wellbeing (Stubbs et al., 2017). Jogging, running, other aerobic exercises, and lifting weights all help with anxiety (Gordon et al., 2017).

Social support helps with anxiety (Dour et al., 2014, Field et al., 2013, Björneklett et al., 2012; Kelly et. al, 1993). One way to build social support is to reach out to people and spend time with them. Building supportive relationships can take time and effort. It is not always easy to reach out, but supportive people can help calm anxiety.

Too much caffeine can make anxiety worse (Roy-Byrne, 2015). Coffee, soda, and energy drinks have caffeine in them. Drinking alcohol, even just one or two drinks, can make panic worse after the alcohol wears off (Roy-Byrne, 2015).

Doctors found that an online therapy course called "Be Mindful" helps with anxiety (Querstret et al., 2018; Krusche et al., 2013; Krusche et al., 2012). It costs $40. It lasts for one month and teaches ways to use mindfulness meditation and therapy skills to feel less anxious. Anybody can take the course.

The free mobile phone app Breathe2Relax teaches diaphragmatic breathing, a specific skill that you can learn to reduce anxiety (Luxton et al., 2014).

Works Cited

Björneklett, H. G., Lindemalm, C., Rosenblad, A., Ojutkangas, M. L., Letocha, H., Strang, P., & Bergkvist, L. (2012). A randomised controlled trial of support group intervention after breast cancer treatment: results on anxiety and depression. Acta oncologica (Stockholm, Sweden), 51(2), 198–207. https://pubmed.ncbi.nlm.nih.gov/30300732

Dour, H., Wiley, J., Roy-Byrne, P., Stein, M., Sullivan, G., Sherbourne, C., . . . Craske, M. (n.d.). Perceived social support mediates anxiety and depressive symptom changes following primary care intervention. Depression and Anxiety., 31(5), 436-442. https://www.ncbi.nlm.nih.gov/pubmed/24338947

Field T, Diego M, Delgado J, Medina L. Peer support and interpersonal psychotherapy groups experienced decreased prenatal depression, anxiety and cortisol. Early Hum Dev. 2013;89(9):621–624. https://pubmed.ncbi.nlm.nih.gov/23727060

Gordon, B., McDowell, C., Lyons, M., & Herring, M. (2017). The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Medicine., 47(12), 2521-2532. https://www.ncbi.nlm.nih.gov/pubmed/28819746

Goyal, Madhav, et al. “Meditation Programs for Psychological Stress and Well-Being: a Systematic Review and Meta-Analysis.” JAMA Internal Medicine., vol. 174, no. 3, pp. 357–368. https://www.ncbi.nlm.nih.gov/pubmed/24395196

Kelly JA, Murphy DA, Bahr GR, et al. Outcome of cognitive-behavioral and support group brief therapies for depressed, HIV-infected persons. Am J Psychiatry. 1993;150(11):1679–1686. https://pubmed.ncbi.nlm.nih.gov/8214177

Luxton, D., Hansen, R., & Stanfill, K. (2014). Mobile app self-care versus in-office care for stress reduction: A cost minimization analysis. J Telemed Telecare, 20(8), 431-435. https://www.ncbi.nlm.nih.gov/pubmed/25316037

Roy-Byrne, P. (n.d.). Treatment-refractory anxiety; definition, risk factors, and treatment challenges. Dialogues in Clinical Neuroscience., 17(2), 191-206. https://www.ncbi.nlm.nih.gov/pubmed/26246793

Stubbs, B., Vancampfort, D., Rosenbaum, S., Firth, J., Cosco, T., Veronese, N., . . . Schuch, F. (n.d.). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research., 249, 102-108. https://www.ncbi.nlm.nih.gov/pubmed/28088704

Sleep Problems Citations

Normal light in your house has lots of different colors in it. The blue light is the type that contributes most to telling your brain to stay awake (Kessel et al., 2011).

To stop light from telling your brain to stay awake, you can turn out the lights at night before you want to go to sleep (including phones, televisions, and computers).

You can also buy "blue blocking" glasses, also known as "amber" glasses online, and wear them without taking them off 2 hours before you want to go to sleep until you turn the lights off (Schecter et al., 2018). The glasses stop the blue light from keeping you awake so you can sleep better (Schecter et al., 2018).

Exercising helps people go to sleep and get high quality sleep (Lowe et al., 2019; D’Aurea et al., 2019). Walking, jogging, running, and weight lifting all help people sleep (Lowe et al., 2019; D’Aurea et al., 2019). Weight loss can also help people who doctors recommend lose weight get better sleep (Ng et al., 2017).

Exercising in the morning helps you wake up and then helps you sleep later at night (Randolph & O’Connor, 2017; Lowe et al., 2019; D’Aurea et al., 2019). Exercising in the evening will still help you sleep better (Stutz et al., 2019).

Drinking coffee within 6 hours of when you want to go to sleep can make it harder to go to sleep and can make your sleep lower quality (Drake et al., 2013).

If you have trouble waking up in the morning you can buy caffeine gum online to help you get going (Newman et al., 2013). The caffeine gum helps you wake up within 12-18 minutes of chewing it (Newman et al., 2013).

Melatonin is a chemical your brain makes that makes you sleepy (Costello et al., 2014). You can buy a melatonin supplement without a prescription at pharmacies.

Taking 2-5 mg of melatonin at night before you want to go to sleep can help you get sleep schedule back to normal after it gets messed up or help you go to sleep if you have trouble falling asleep, but scientists don't aren’t sure if it's safe to take melatonin for longer than a month (Costello et al., 2014).

People who use cell phones at night are more likely to have trouble sleeping (Fossum et al., 2014; Carter et al., 2016). Parents can help children and teenagers get more sleep by limiting their access to or use of cell phones at night (Gentile et al., 2014; Bickham et al., 2018).

Works Cited

Bickham, D., Hswen, Y., Slaby, R., & Rich, M. (2018). A Preliminary Evaluation of a School-Based Media Education and Reduction Intervention. The Journal of Primary Prevention., 39(3), 229-245. https://pubmed.ncbi.nlm.nih.gov/29721652

Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes: A Systematic Review and Meta-analysis. JAMA Pediatrics., 170(12), 1202-1208. https://pubmed.ncbi.nlm.nih.gov/27802500

Costello, R., Lentino, C., Boyd, C., O'Connell, M., Crawford, C., Sprengel, M., & Deuster, P. (2014). The effectiveness of melatonin for promoting healthy sleep: A rapid evidence assessment of the literature. Nutrition Journal., 13, 106. https://pubmed.ncbi.nlm.nih.gov/25380732

D'Aurea, C., Poyares, D., Passos, G., Santana, M., Youngstedt, S., Souza, A., . . . De Mello, M. (n.d.). Effects of resistance exercise training and stretching on chronic insomnia. Revista Brasileira De Psiquiatria : Publication of the Associação Brasileira De Psiquiatria - ABP, Asociación Psiquiátrica De La América Latina - APAL., 41(1), 51-57. https://pubmed.ncbi.nlm.nih.gov/30328967

Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine., 9(11), 1195-1200. https://pubmed.ncbi.nlm.nih.gov/24235903

Fossum, I., Nordnes, L., Storemark, S., Bjorvatn, B., & Pallesen, S. (n.d.). The association between use of electronic media in bed before going to sleep and insomnia symptoms, daytime sleepiness, morningness, and chronotype. Behavioral Sleep Medicine., 12(5), 343-357. https://pubmed.ncbi.nlm.nih.gov/24156294

Gentile, D., Reimer, R., Nathanson, A., Walsh, D., & Eisenmann, J. (n.d.). Protective effects of parental monitoring of children's media use: A prospective study. JAMA Pediatrics., 168(5), 479-484. https://pubmed.ncbi.nlm.nih.gov/24686493

Kessel, L., Siganos, G., Jørgensen, T., & Larsen, M. (n.d.). Sleep disturbances are related to decreased transmission of blue light to the retina caused by lens yellowing. Sleep., 34(9), 1215-1219. https://pubmed.ncbi.nlm.nih.gov/21886359

Lowe, H., Haddock, G., Mulligan, L., Gregg, L., Fuzellier-Hart, A., Carter, L., & Kyle, S. (2019). Does exercise improve sleep for adults with insomnia? A systematic review with quality appraisal. Clinical Psychology Review., 68, 1-12. https://pubmed.ncbi.nlm.nih.gov/30617012

Newman, R., Kamimori, G., Wesensten, N., Picchioni, D., & Balkin, T. (n.d.). Caffeine gum minimizes sleep inertia. Perceptual and Motor Skills., 116(1), 280-293. https://pubmed.ncbi.nlm.nih.gov/23829154

Ng, W., Stevenson, C., Wong, E., Tanamas, S., Boelsen-Robinson, T., Shaw, J., . . . Peeters, A. (2017). Does intentional weight loss improve daytime sleepiness? A systematic review and meta-analysis. Obesity Reviews., 18(4), 460-475. https://pubmed.ncbi.nlm.nih.gov/28117952

Randolph, D., & O'Connor, P. (2017). Stair walking is more energizing than low dose caffeine in sleep deprived young women. Physiology & Behavior., 174, 128-135. https://pubmed.ncbi.nlm.nih.gov/28302573

Shechter, A., Kim, E., St-Onge, M., & Westwood, A. (2018). Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of Psychiatric Research., 96, 196-202. https://pubmed.ncbi.nlm.nih.gov/29101797

Stutz, J., Eiholzer, R., & Spengler, C. (n.d.). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Medicine., 49(2), 269-287. https://pubmed.ncbi.nlm.nih.gov/30374942

Additional References:

Buscemi, N., Vandermeer, B., Hooton, N., Pandya, R., Tjosvold, L., Hartling, L., Vohra, S., Klassen, T. P., & Baker, G. (2006). Efficacy and safety of exogenous melatonin for secondary sleep disorders and sleep disorders accompanying sleep restriction: meta-analysis. BMJ (Clinical research ed.), 332(7538), 385–393. https://pubmed.ncbi.nlm.nih.gov/16473858

Wade, A. G., Ford, I., Crawford, G., McConnachie, A., Nir, T., Laudon, M., & Zisapel, N. (2010). Nightly treatment of primary insomnia with prolonged release melatonin for 6 months: a randomized placebo controlled trial on age and endogenous melatonin as predictors of efficacy and safety. BMC medicine, 8, 51. https://pubmed.ncbi.nlm.nih.gov/20712869

Addiction Citations

Have people who support quitting addictive substances helps with recovery (Groh et al., 2007; Beattie & Longabaugh, 1999; Subbaraman & Kaskutas, 2012, Kelly, 2017).

There are many different 12 step groups that help people recover from addictions. These groups are designed to welcome new people who randomly show up. Alcoholics Anonymous (also called AA) is a free group that helps provide social support to quit, helpful ways to think about addiction, and spiritual support for quitting (Kelly, 2017). People who attend AA are twice as likely to recover and people who go more frequently are more likely to recover (Kaskutas, 2009). There is also a secular AA group and an LGBTQ+ AA group in Oklahoma City. Narcotics anonymous like like alcoholics anonymous except it’s for drugs. You can find a meeting at www.na.org/meetingsearch.

AA groups are designed to welcome new members who randomly show up. The website okcintergroup.org lists all the groups and meeting times. You can also call a hotline that will help you find an AA group that meets your needs at 405-524-1100.

For people who want to try a different program than AA, a group called Smart Recovery meets weekly in Edmond and helps people quit addictions (Zemore et al., 2018).

Checkupandchoices.com is a drinking tracking program that helps people quit that also has programs for drugs (Campbell et al., 2016; Hester et al., 2005).

For both alcohol and other drugs, exercise can help with addiction recovery (Ellingsen et al., 2018; Wang et al., 2014; Morais et al., 2018).

Our website has a list of rehabs in Oklahoma City along with the price, type, and location of each one at www.fightformentalhealth.com

Tobacco

You can call the Oklahoma Tobacco Helpline to get information, coaching, and free nicotine replacement products at 1-800-QUIT NOW or use them online at okhelpline.com (Martinez et. al; 2016). There are also websites you can visit that help people stop using tobacco including smokefree.gov, quitcoach.org.au, and stop-tobacco.ch/en (Rogers et a l., 2017).

Gambling

To get help quitting gambling you can call or text the National Problem Gambling Helpline at 1-800-522-4700 or chat with them at ncpgambling.org/chat.

You can also find support groups, counselors, and treatment programs at oapcg.org/help.

To keep yourself from gambling you can have yourself excluded from playing the lottery or visiting casinos by printing out online forms, getting them notarized and then mailed to the address they list. You can get forms notarized and mailed at a UPS store or you can get them notarized at notarize.com and mail the forms yourself. You can find the casino self-exclusion form at oapcg.org/help and the lottery self exclusion form at lottery.ok.gov/self_exclusion.

Works Cited

Beattie, M., & Longabaugh, R. (n.d.). General and alcohol-specific social support following treatment. Addictive Behaviors., 24(5), 593-606. https://www.ncbi.nlm.nih.gov/pubmed/10574299

Campbell, W., Hester, R., Lenberg, K., & Delaney, H. (2016). Overcoming Addictions, a Web-Based Application, and SMART Recovery, an Online and In-Person Mutual Help Group for Problem Drinkers, Part 2: Six-Month Outcomes of a Randomized Controlled Trial and Qualitative Feedback From Participants. Journal of Medical Internet Research., 18(10), E262. https://www.ncbi.nlm.nih.gov/pubmed/27701064

Groh, D., Jason, L., Davis, M., Olson, B., & Ferrari, J. (n.d.). Friends, family, and alcohol abuse: An examination of general and alcohol-specific social support. American Journal on Addictions., 16(1), 49-55. https://www.ncbi.nlm.nih.gov/pubmed/17364422

Ellingsen, M., Johannesen, S., Martinsen, E., & Hallgren, M. (2018). Effects of acute exercise on drug craving, self-esteem, mood and affect in adults with poly-substance dependence: Feasibility and preliminary findings. Drug and Alcohol Review., 37(6), 789-793. https://www.ncbi.nlm.nih.gov/pubmed/29869351

Hester, R., Squires, D., & Delaney, H. (2005). The Drinker's Check-up: 12-month outcomes of a controlled clinical trial of a stand-alone software program for problem drinkers. Journal of Substance Abuse Treatment., 28(2), 159-169. https://www.ncbi.nlm.nih.gov/pubmed/15780546

Hester RK, Delaney HD, Campbell W. ModerateDrinking.Com and moderation management: outcomes of a randomized clinical trial with non-dependent problem drinkers. J Consult Clin Psychol. 2011;79(2):215–224. https://pubmed.ncbi.nlm.nih.gov/21319896

Kaskutas, L. (2009). Alcoholics anonymous effectiveness: Faith meets science. J Addict Dis, 28(2), 145-157. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2746426/

Kelly, J. (n.d.). Is Alcoholics Anonymous religious, spiritual, neither? Findings from 25 years of mechanisms of behavior change research. Addiction., 112(6), 929-936. https://www.ncbi.nlm.nih.gov/pubmed/27718303

Martinez, S. A., Beebe, L. A., & Campbell, J. E. (2015). Oklahoma Tobacco Helpline utilization and cessation among American Indians. American journal of preventive medicine, 48(1 Suppl 1), S47–S53. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4749024/

Morais, A., Pita, I., Fontes-Ribeiro, C., & Pereira, F. (2018). The neurobiological mechanisms of physical exercise in methamphetamine addiction. CNS Neuroscience & Therapeutics., 24(2), 85-97. https://www.ncbi.nlm.nih.gov/pubmed/29266758

Rogers, M., Lemmen, K., Kramer, R., Mann, J., & Chopra, V. (2017). Internet-Delivered Health Interventions That Work: Systematic Review of Meta-Analyses and Evaluation of Website Availability. Journal of Medical Internet Research., 19(3), E90. https://www.ncbi.nlm.nih.gov/pubmed/28341617

Subbaraman, M., & Kaskutas, L. (2012). Social support and comfort in AA as mediators of "Making AA easier" (MAAEZ), a 12-step facilitation intervention. Psychology of Addictive Behaviors, 26(4), 759-765. https://www.ncbi.nlm.nih.gov/pubmed/22642861

Wang, Dongshi, Wang, Yanqiu, Wang, Yingying, Li, Rena, & Zhou, Chenglin. (2014). Impact of physical exercise on substance use disorders: A meta-analysis. PloS One., 9(10), E110728. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4199732/

Zemore, S., Lui, C., Mericle, A., Hemberg, J., & Kaskutas, L. (2018). A longitudinal study of the comparative efficacy of Women for Sobriety, LifeRing, SMART Recovery, and 12-step groups for those with AUD. Journal of Substance Abuse Treatment., 88, 18-26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5884451/

Trauma Citations

Exercise

Aerobic exercise and lifting weights helps with trauma (Rosenbaum et al., 2015). Doing aerobic exercises like walking, jogging, or running 2-4 or more times a week for 20-40 minutes or more each time helps reduce trauma symptoms (Hegberg et al., 2019). Combining lifting weights for 30 minutes or longer 3 or more times a week with walking for exercise helps people heal from trauma (Rosenbaum et al., 2015).

Meditation

Mindfulness activities, such as meditation and yoga, can greatly improve PTSD symptoms (Gallegos et al., 2017; Hilton et al., 2017). You can find guided mindfulness meditation recordings on YouTube or Spotify or use mobile apps such as Headspace to learn to meditate.

Social Support

It is common to withdraw from those around us when dealing with PTSD, but feeling like you have social support has been shown to help with PTSD symptoms (Robinaugh et al., 2011; Simon et al., 2019; Pangioti et al., 2014; Wilcox, 2010; Lui et al., 2009; Woodward et al., 2015; Wright et al., 2013). Whether it is friends, family, volunteer groups, support groups, or a spiritual community you are connected with, spending some time every week with those people you care about can build support.

Mobile App

PTSD Coach is a free mobile app created that can help people with PTSD learn about and manage their symptoms (Kuhn et al., 2017; Possemato et al., 2016; Kuhn et al., 2014). The app provides information on PTSD and its treatments, tools to track symptoms and progress, and direct links to support and resources. You can also search for “PTSD Coach Online” on the web to use the computer version of the app.

Dissociation

One way to reduce dissociation is to use things that produce strong and positive sensations such as strong smells when the dissociation happens (Robertson et al., 2013). Some things that work for some patients include essential oils and stress balls (Robertson et al., 2013; Daniels, 2016). Looking at pictures of Oklahoma City with writing on them that says things like “I am safe”, “I am in Oklahoma City” , and “It is 2020” that you can repeat to yourself when you dissociate can also help (Robertson et al., 2013).

Works Cited

Daniels JK, Vermetten E. Odor-induced recall of emotional memories in PTSD-Review and new paradigm for research. Exp Neurol. 2016;284(Pt B):168–180. https://pubmed.ncbi.nlm.nih.gov/27511295

Gallegos, A., Crean, H., Pigeon, W., & Heffner, K. (2017). Meditation and yoga for posttraumatic stress disorder: A meta-analytic review of randomized controlled trials. Clinical Psychology Review., 58, 115-124. https://pubmed.ncbi.nlm.nih.gov/29100863

Hegberg, Nicole J, Hayes, Jasmeet P, & Hayes, Scott M. (2019). Exercise Intervention in PTSD: A Narrative Review and Rationale for Implementation. Frontiers in Psychiatry., 10, 133. https://www.ncbi.nlm.nih.gov/pubmed/30949075

Hilton, L., Maher, A., Colaiaco, B., Apaydin, E., Sorbero, M., Booth, M., . . . Hempel, S. (n.d.). Meditation for posttraumatic stress: Systematic review and meta-analysis. Psychological Trauma : Theory, Research, Practice and Policy., 9(4), 453-460. https://www.ncbi.nlm.nih.gov/pubmed/27537781

Kuhn, E., Greene, C., Hoffman, J., Nguyen, T., Wald, L., Schmidt, J., . . . Ruzek, J. (n.d.). Preliminary evaluation of PTSD Coach, a smartphone app for post-traumatic stress symptoms. Military Medicine., 179(1), 12-18. https://www.ncbi.nlm.nih.gov/pubmed/24402979

Kuhn, E., Kanuri, N., Hoffman, J., Garvert, D., Ruzek, J., & Taylor, C. (n.d.). A randomized controlled trial of a smartphone app for posttraumatic stress disorder symptoms. Journal of Consulting and Clinical Psychology., 85(3), 267-273. https://www.ncbi.nlm.nih.gov/pubmed/28221061

Lui, A., Glynn, S., & Shetty, V. (n.d.). The interplay of perceived social support and posttraumatic psychological distress following orofacial injury. The Journal of Nervous and Mental Disease., 197(9), 639-645. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2771110/

Panagioti, M., Gooding, P., Taylor, P., & Tarrier, N. (n.d.). Perceived social support buffers the impact of PTSD symptoms on suicidal behavior: Implications into suicide resilience research. Comprehensive Psychiatry., 55(1), 104-112. https://www.ncbi.nlm.nih.gov/pubmed/23972619

Possemato, K., Kuhn, E., Johnson, J., Hoffman, N., Owen, L., Kanuri, . . . Brooks. (n.d.). Using PTSD Coach in primary care with and without clinician support: A pilot randomized controlled trial. General Hospital Psychiatry., 38, 94-98. https://www.ncbi.nlm.nih.gov/pubmed/26589765

Robertson, M., Blumberg, J., Gratton, J., Walsh, E., & Kayal, H. (2013). A group-based approach to stabilisation and symptom management in a phased treatment model for refugees and asylum seekers. European Journal of Psychotraumatology., 4, European journal of psychotraumatology. , 2013, Vol.4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3871835/

Robinaugh, D., Marques, L., Traeger, L., Marks, E., Sung, S., Gayle Beck, J., . . . Simon, N. (2011). Understanding the relationship of perceived social support to post-trauma cognitions and posttraumatic stress disorder. Journal of Anxiety Disorders., 25(8), 1072-1078. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3444153/

Rosenbaum, S., Sherrington, C., & Tiedemann, A. (n.d.). Exercise augmentation compared with usual care for post-traumatic stress disorder: A randomized controlled trial. Acta Psychiatrica Scandinavica., 131(5), 350-359. https://pubmed.ncbi.nlm.nih.gov/25443996

Simon, N., Roberts, N., Lewis, C., Van Gelderen, M., & Bisson, J. (2019). Associations between perceived social support, posttraumatic stress disorder (PTSD) and complex PTSD (CPTSD): Implications for treatment. European Journal of Psychotraumatology., 10(1), 1573129. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6374963/

Wilcox, Sherrie. (2010). Social Relationships and PTSD Symptomatology in Combat Veterans. Psychological Trauma Theory Research Practice and Policy. 2. 175-182. https://www.researchgate.net/profile/Sherrie_Wilcox/publication/222100375_Social_Relationships_and_PTSD_Symptomatology_in_Combat_Veterans/links/09e41505cad9073ae0000000/Social-Relationships-and-PTSD-Symptomatology-in-Combat-Veterans.pdf

Woodward, M., Eddinger, J., Henschel, A., Dodson, T., Tran, H., & Beck, J. (2015). Social support, posttraumatic cognitions, and PTSD: The influence of family, friends, and a close other in an interpersonal and non-interpersonal trauma group. Journal of Anxiety Disorders., 35, 60-67. https://pubmed.ncbi.nlm.nih.gov/26387082

Wright, B., Kelsall, H., Sim, M., Clarke, D., & Creamer, M. (n.d.). Support mechanisms and vulnerabilities in relation to PTSD in veterans of the Gulf War, Iraq War, and Afghanistan deployments: A systematic review. Journal of Traumatic Stress., 26(3), 310-318. https://www.ncbi.nlm.nih.gov/pubmed/23670878

Stay Safe From Suicide Citations

There are lots of things you can do to keep yourself safe when you feel suicidal.

Removing access to dangerous things is one of the best things you can do to stay safe (Betz et al., 2013; Boggs, 2019; Klonsky et al., 2016; Pollock, 2019; Allchin et al., 2019; Zalsman et al., 2016). Having a friend or family member hold onto anything dangerous in your house until you feel better (Rogers et al., 2019), throwing away anything dangerous that you can get rid of (Surgnssp, 2012), making sure dangerous things are in locked cabinets, not immediately usable (Surgnssp, 2012; Cureton & Fink, 2019; Sale et al., 2018; Rogers et al., 2019), and far away from you (Rogers et al., 2019) can all help you stay safe.

Social support helps protect people from suicide (Dueñas et al., 2019; Dong et al., 2019; Lamis et al., 2016; McClatchey et al., 2019). Deciding who you will text, call, or talk to if you start to feel suicidal is one way to stay safe (Fulginiti & Frey, 2020). Getting involved and spending time with groups of people that you feel support from can help protect you from suicide (McClatchey et al., 2019). Some groups people find support from include support groups, church, sports groups, political groups, and internet forums (McClatchey et al., 2019).

Finding meaning in life and reasons to live can help protect people from being suicidal (Costanza et al., 2019; Li et al., 2019). Perfectionism is a risk factor for suicide (Smith et al., 2018).

People who are drunk or high are at a higher risk for suicide (Borges et al., 2017; Berardelli et al., 2018). People who eat healthy food (Berardelli et al., 2018) and exercise (Berardelli et al., 2018; Vancampfort et al., 2018) are at a lower risk for suicide. If you feel immediately suicidal one way to stay safe is to find ways to distract yourself or do things you feel help you cope with bad emotions until the feelings get less intense (Brodsky, 2018).

When you call a suicide hotline (Gould et al., 2018), a trained volunteer is there to listen to what’s going on, be supportive, and help you find ways to stay safe. Suicide hotlines are free and confidential.

Call 1-800-273-8255, Text HOME to 741-741, Chat at SuicidePreventionLifeline.org/chat.

Transgender people can also call 877-565-8860 and LGBTQ+ people under 25 can also call 1-866-488-7386 or text START to 678678.

Works Cited

Allchin, A., Chaplin, V., & Horwitz, J. (2019). Limiting access to lethal means: Applying the social ecological model for firearm suicide prevention. Injury Prevention., 25(Suppl 1), I44-I48. https://pubmed.ncbi.nlm.nih.gov/29941633

Berardelli, I., Corigliano, V., Hawkins, M., Comparelli, A., Erbuto, D., & Pompili, M. (2018). Lifestyle Interventions and Prevention of Suicide. Frontiers in Psychiatry., 9, 567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6232529/

Betz, Marian E, Miller, Matthew, Barber, Catherine, Miller, Ivan, Sullivan, Ashley F, Camargo, Carlos A, & Boudreaux, Edwin D. (2013). Lethal means restriction for suicide prevention: Beliefs and behaviors of emergency department providers. Depression and Anxiety., 30(10), 1013-1020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4347862/

Boggs. (2019). An examination of lethal means restriction practices for suicide prevention. Dissertation Abstracts International., 80(11-B(E)), No Pagination Specified. PsychINFO accession number: 2019-46354-176

Borges, G., Bagge, C., Cherpitel, C., Conner, K., Orozco, R., & Rossow, I. (n.d.). A meta-analysis of acute use of alcohol and the risk of suicide attempt. Psychological Medicine., 47(5), 949-957. https://pubmed.ncbi.nlm.nih.gov/27928972

Brodsky, B. S., Spruch-Feiner, A., & Stanley, B. (2018). The Zero Suicide Model: Applying Evidence-Based Suicide Prevention Practices to Clinical Care. Frontiers in psychiatry, 9, 33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5829088/

Costanza, A., Prelati, M., & Pompili, M. (n.d.). The Meaning in Life in Suicidal Patients: The Presence and the Search for Constructs. A Systematic Review. Medicina., 55(8), Medicina., 2019, Vol.55(8). https://pubmed.ncbi.nlm.nih.gov/31405240

Cureton, J. & Fink, M. (2019). SHORES: A Practical Mnemonic for Suicide Protective Factors. Journal of Counseling & Development., 97(3). https://onlinelibrary.wiley.com/doi/10.1002/jcad.12272

Dong, X., Bergren, S., Wang, B., & Kozlov, E. (2019). The associations between social support and negative social interaction with suicidal ideation in US Chinese older adults. Aging & Mental Health., 1-5. https://pubmed.ncbi.nlm.nih.gov/31650846

Dueñas, J., Fernández, M., & Morales-Vives, F. (2019). What is the protective role of perceived social support and religiosity in suicidal ideation in young adults? The Journal of General Psychology., 1-16. https://pubmed.ncbi.nlm.nih.gov/31782691

Fulginiti, A., & Frey, L. (n.d.). Are the "Right" People Selected for First Disclosures About Suicidal Thoughts? Exploring What We Know About Advance Care Planning in the Context of Safety Planning. Community Mental Health Journal., 56(1), 174-185. https://pubmed.ncbi.nlm.nih.gov/31512079

Gould, M., Lake, A., Galfalvy, H., Kleinman, M., Munfakh, J., Wright, J., & McKeon, R. (2018). Follow-up with Callers to the National Suicide Prevention Lifeline: Evaluation of Callers' Perceptions of Care. Suicide and Life-threatening Behavior., 48(1), 75-86. https://pubmed.ncbi.nlm.nih.gov/28261860

Klonsky, E., May, A., & Saffer, B. (2016). Suicide, Suicide Attempts, and Suicidal Ideation. Annual Review of Clinical Psychology., 12, 307-330. https://pubmed.ncbi.nlm.nih.gov/26772209

Lamis, D., Ballard, E., May, A., & Dvorak, R. (2016). Depressive Symptoms and Suicidal Ideation in College Students: The Mediating and Moderating Roles of Hopelessness, Alcohol Problems, and Social Support. Journal of Clinical Psychology., 72(9), 919-932. https://pubmed.ncbi.nlm.nih.gov/27008096

Li, W., Dorstyn, D., & Jarmon, E. (n.d.). Identifying suicide risk among college students: A systematic review. Death Studies., 1-9. https://pubmed.ncbi.nlm.nih.gov/30836043

McClatchey, K., Murray, J., Chouliara, Z., & Rowat, A. (n.d.). Protective Factors of Suicide and Suicidal Behavior Relevant to Emergency Healthcare Settings: A Systematic Review and Narrative Synthesis of Post-2007 Reviews. Arch Suicide Res, 23(3), 411-427. https://pubmed.ncbi.nlm.nih.gov/30024351

Pollock, N. (2019). Place, the Built Environment, and Means Restriction in Suicide Prevention. International Journal of Environmental Research and Public Health., 16(22), International journal of environmental research and public health. , 2019, Vol.16(22). https://pubmed.ncbi.nlm.nih.gov/31717635

Rogers, M., Hom, M., Stanley, I., & Joiner, T. (n.d.). Brief measures of physical and psychological distance to suicide methods as correlates and predictors of suicide risk: A multi-study prospective investigation. Behaviour Research and Therapy., 120, 103330. https://pubmed.ncbi.nlm.nih.gov/30448268

Sale, Elizabeth, et al. “Counseling on Access to Lethal Means (CALM): An Evaluation of a Suicide Prevention Means Restriction Training Program for Mental Health Providers.” Community Mental Health Journal., vol. 54, no. 3, 2018, pp. 293–301. https://pubmed.ncbi.nlm.nih.gov/29185154

Smith, M., Sherry, S., Chen, S., Saklofske, D., Mushquash, C., Flett, G., & Hewitt, P. (2018). The perniciousness of perfectionism: A meta-analytic review of the perfectionism-suicide relationship. Journal of Personality., 86(3), 522-542. https://pubmed.ncbi.nlm.nih.gov/28734118

Surgnssp. US Department of Health & Human Services (US) https://www.ncbi.nlm.nih.gov/pubmed/23136686

Vancampfort, D., Hallgren, M., Firth, J., Rosenbaum, S., Schuch, F., Mugisha, J., . . . Stubbs, B. (2018). Physical activity and suicidal ideation: A systematic review and meta-analysis. Journal of Affective Disorders., 225, 438-448. https://pubmed.ncbi.nlm.nih.gov/28858658

Zalsman, G., Hawton, K., Wasserman, D., Van Heeringen, K., Arensman, E., Sarchiapone, M., . . . Zohar, J. (n.d.). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry, 3(7), 646-659. https://pubmed.ncbi.nlm.nih.gov/27289303

Eating Disorders

Researchers discovered the following help people with eating disorders.

Social media-based eating disorder recovery groups you can find on Instagram, Facebook, and Twitter such as Project HEAL help people find social support for recovery (Juarascio, 2010). Avoiding social networking sites that glamorize the “thin ideal” is important since these groups can make eating disorders worse (Juarascio et al., 2010; Steakley-Freeman et. al, 2015; Holland & Tiggemann, 2016).

The free mobile phone app “Recovery Record” successfully helps people recover from eating disorders (Tregarthen et al., 2019). Recovery Record is the most comprehensive ED treatment app that exists to date, and contains features such as self-monitoring, personalized coping strategies, social connection, and a portal to connect with the user’s clinician (Juarasico et al., 2016).

Overeaters Anonymous has free support groups in OKC that help people recover from eating disorders (Wastphal & Smith, 2007).

Skipping meals triggers binge-purging episodes (Elran-Barak et al., 2014). Having a trusted adult with you during meals who supports healthy eating can help a lot (Elran-Barak et al., 2014). Eating a variety of foods rather than “forbidding” foods or only eating specific foods can help with anorexia (Schebendach et al., 2012). Going to a nutritionist can help with eating disorders (Joy et al., 2003).

Laxatives and vomiting don’t get rid of most of the calories from food (Bo-Linn et al., 1983; Kaye et al., 1993) and make health much worse over time.

Calorie counting and fitness tracking technology can make eating disorders worse (Simpson & Mazzeo, 2017), so throwing away or giving away these things can be helpful. It has been shown that heavy exercising in individuals with anorexia nervosa is accompanied by an increased risk of medical complications, longer length of hospitalization, moderate clinical results, and an increased prospect of relapse after recovery (Kolnes, 2016).

Works Cited:

Allison, K., Spaeth, A., & Hopkins, C. (2016). Sleep and Eating Disorders. Current Psychiatry Reports., 18(10), 92. https://www.ncbi.nlm.nih.gov/pubmed/27553980

Bo-Linn, G., Santa Ana, C., Morawski, S., & Fordtran, J. (n.d.). Purging and calorie absorption in bulimic patients and normal women. Ethics Manual, 99(1), 14-17. https://www.ncbi.nlm.nih.gov/pubmed/6190422

De Carvalho, M., Dias, T., Duchesne, M., Nardi, A., & Appolinario, J. (n.d.). Virtual Reality as a Promising Strategy in the Assessment and Treatment of Bulimia Nervosa and Binge Eating Disorder: A Systematic Review. Behavioral Sciences., 7(3), Behavioral sciences. , 2017, Vol.7(3). https://www.ncbi.nlm.nih.gov/pubmed/28698483

Elran-Barak, R., Accurso, E., Goldschmidt, A., Sztainer, M., Byrne, C., & Le Grange, D. (2014). Eating patterns in youth with restricting and binge eating/purging type anorexia nervosa. International Journal of Eating Disorders., 47(8), 878-883. https://www.ncbi.nlm.nih.gov/pubmed/24777645

Golan, M. (2013). The journey from opposition to recovery from eating disorders: Multidisciplinary model integrating narrative counseling and motivational interviewing in traditional approaches. Journal of Eating Disorders., 1, 19. https://www.ncbi.nlm.nih.gov/pubmed/24999400

Holland, G., & Tiggemann, M. (2016). A systematic review of the impact of the use of social networking sites on body image and disordered eating outcomes. Body image, 17, 100–110. https://pubmed.ncbi.nlm.nih.gov/26995158

Kaye, W., Weltzin, T., Hsu, L., McConaha, C., & Bolton, B. (1993). Amount of Calories Retained After Binge Eating and Vomiting. The American Journal of Psychiatry., 150(6), 969-971. https://www.ncbi.nlm.nih.gov/pubmed/8494080

Joy, E., Wilson, C., & Varechok, S. (2003). The multidisciplinary team approach to the outpatient treatment of disordered eating. Current Sports Medicine Reports., 2(6), 331-336. https://www.ncbi.nlm.nih.gov/pubmed/14583163

Juarascio, A., Manasse, S., Goldstein, S., Forman, E., & Butryn, M. (n.d.). Review of smartphone applications for the treatment of eating disorders. European EatingDisorders Review., 23(1), 1-11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4847127/

Juarascio, A., Shoaib, A., & Timko, C. (n.d.). Pro-eating disorder communities on social networking sites: A content analysis. Eating Disorders : The Journal of Treatment and Prevention.,18(5), 393-407. https://www.ncbi.nlm.nih.gov/pubmed/20865593

Kolnes, L. (2016). 'Feelings stronger than reason': Conflicting experiences of exercise in women with anorexia nervosa. Journal of Eating Disorders., 4, 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784414/

Kotler, L., Devlin, M., Davies, M., & Walsh, B. (2003). An open trial of fluoxetine for adolescents with bulimia nervosa. Journal of Child and Adolescent Psychopharmacology., 13(3), 329-335. https://www.ncbi.nlm.nih.gov/pubmed/14642021

Mairs, R., & Nicholls, D. (2016). Assessment and treatment of eating disorders in children and adolescents. Archives of Disease in Childhood : The Journal of the Royal College of Paediatrics and Child Health, 101(12), 1168-1175. https://www.ncbi.nlm.nih.gov/pubmed/27381185

Mcgilley, B., & Pryor, T. (n.d.). Assessment and treatment of bulimia nervosa. American Family Physician, 57(11), 2743-2750. https://www.ncbi.nlm.nih.gov/pubmed/9636337

Schebendach, J., Mayer, L., Devlin, M., Attia, E., Contento, I., Wolf, R., & Walsh, B. (n.d.). Food choice and diet variety in weight-restored patients with anorexia nervosa. Journal of the American Dietetic Association., 111(5), 732-736. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083637/

Simpson, C., & Mazzeo, S. (2017). Calorie counting and fitness tracking technology: Associations with eating disorder symptomatology. Eating Behaviors., 26, 89-92. https://www.ncbi.nlm.nih.gov/pubmed/28214452

Steakley-Freeman, D. M., Jarvis-Creasey, Z. L., & Wesselmann, E. D. (2015). What's eating the internet? Content and perceived harm of pro-eating disorder websites. Eating behaviors, 19, 139–143. https://pubmed.ncbi.nlm.nih.gov/26363674

Treasure, J., Stein, D., & Maguire, S. (n.d.). Has the time come for a staging model to map the course of eating disorders from high risk to severe enduring illness? An examination of the evidence. Early Intervention in Psychiatry., 9(3), 173-184. https://www.ncbi.nlm.nih.gov/pubmed/25263388

Tregarthen, J., Paik Kim, J., Sadeh-Sharvit, S., Neri, E., Welch, H., & Lock, J. (2019). Comparing a Tailored Self-Help Mobile App With a Standard Self-Monitoring App for the Treatment of Eating Disorder Symptoms: Randomized Controlled Trial. JMIR Mental Health., 6(11), E14972. https://www.ncbi.nlm.nih.gov/pubmed/31750837

Vernon K. Westphal & Jane Ellen Smith (2007) Overeaters anonymous: Who goes and who succeeds?, Eating Disorders, 4:2, 160-170, DOI: 10.1080/10640269608249183 https://www.tandfonline.com/doi/citedby/10.1080/10640269608249183