Mental Health, Wellness, & Personal Development Blogs to Follow

(Updated 4/9/19) A list of 30+ mental health, wellness, and personal development blogs

Compiled by Cassie Jewell, M.Ed., LPC, LSATP

Creating Mind ReMake Project opened my eyes to a whole world of blogs! There are tons of informative and thought-provoking sites out there that share my “niche.” This post lists a variety of blogs related to mental health, wellness, and personal development.

  1. ACA Counseling Corner Blog

“Thoughtful ideas, suggestions, and strategies for helping you to live a happier and healthier life”

  1. Aim Hypnotherapy Blog

Therapist and blogger Aigin Larki blogs about anxiety, addiction, stress, and other mental health topics

  1. Anxiety Free World

A blog about coping with anxiety

  1. Beyond Meds

Award-winning blog written by ex-patient and mental health professional, Monica Cassani, on topics related to psychotropic meds and mental health

  1. Blue Light Blue

Amy McDowell Marlow, a 22-year survivor of suicide loss who lives with mental illness (bipolar disorder, post-traumatic stress disorder, and generalized anxiety disorder), blogs about living with mental illness

  1. Brave Over Perfect

Dr. Christine Carter and Susie Rinehart write about personal growth topics

  1. Brené Brown Blog

Personal growth and development blog

  1. David’s Blog

Dr. David Healy is a psychiatrist, psychopharmacologist, scientist, and author who blogs about pharmacology and mental health

  1. Dr. David Susman Blog

A clinical psychologist, mental health advocate, professor, and writer shares resources and inspiration for better mental health

  1. Dr. Melissa Welby Blog

Psychiatry and well-being 

  1. Dr. Sarah Ravin Blog

A clinical psychologist blogs about psychological issues and evidence-based treatments

  1. Fairfax-Falls Church Community Services Board News

If you live in Fairfax County, VA, sign up for CSB news to receive updates and links to helpful resources

  1. The Fractured Light

Living with borderline personality disorder

  1. Gardening Love

A unique wellness and lifestyle blog about enhancing mental health and well-being through gardening

  1. Healthy Place Blogs

A collection of mental health blogs

  1. Heather LeGuilloux Blog

A therapist blogs about mental health topics

  1. Info Counselling – Evidence based therapy techniques

Learn about the latest evidence-based treatments and download free therapy worksheets

  1. Kim’s Counseling Corner

Kim Peterson, a licensed professional counselor, created Kim’s Counseling Corner, a site with a variety of free downloadable resources for clinicians

  1. Love and Life Toolbox

Award-winning blog founded by Lisa Brookes Kift, marriage and family therapist, about marriages, relationships, and emotional health

  1. Mindcology

Mental health and self-help posts written by psychologists, counselors, and other mental health practitioners

  1. The Mighty

“A digital health community created to empower and connect people facing health challenges and disabilities”

  1. Momentus Institute Blog

A blog dedicated to building and repairing the social emotional health of children

  1. MQ Blog

A blog about transforming mental health care through research

  1. My Brain’s Not Broken

Living with mental illness

  1. NAMI Blog

Advocacy blog

  1. On Being Patient

Personal accounts of living with mental illness

  1. Our Parent Place

A place for parents with mental illness to connect and learn 

  1. PsychCentral Mental Health and Psychology Blogs

Blog posts by experts, professionals, and ordinary people who share their insights on a variety of mental health topics

  1. Psychology Today Blogs

A large collection of blogs on psychology-related topics, including creativity, intelligence, memory, parenting, and more

  1. SAMHSA Blog

“A place where up-to-date information including articles from SAMHSA staff, announcements of new programs, links to reports, grant opportunities, and ways to connect to other resources are located”

  1. A Splintered Mind

Douglas Scootey blogs about “overcoming ADHD and depression with lots of humor and attitude”

  1. Survival Is a Talent

“A digital platform for individuals to share their Stories of Survival relating to health and wellness”

  1. Thriving While Disabled

A blog about living with a disability

  1. Your Brain Health 

Dr. Sarah McKay, neuroscientist and blogger, writes about topics related to neurology and mental health


Also consider:

Janaburson’s Blog

A blog created to help people better understand the medication-assisted treatment of opioid addiction using either buprenorphine (Suboxone) or methadone from a physician, board-certified in Internal Medicine and Addiction Medicine

Pete Earley

Advocacy blog for mental health reform


Know of a great blog? Post in a comment!

Helping Vs. Enabling: How to Tell the Difference

If you’re unfamiliar with the term “enable,” it means “to provide with the means or opportunity.” When applied to substance use, it means a person in active addiction is provided with the means to continue to use. With substance use disorders, how can you know the difference between helping and enabling? This post explains how to tell the difference and provides 7 tips for helping a loved one who struggles with addiction.

By Cassie Jewell, M.Ed., LPC, LSATP

With substance use disorders, how can you know the difference between helping and enabling? I’ve worked with family members who inadvertently fueled their loved one’s addiction. They “helped” by bailing them out of jail, giving them money, etc., which only permitted the individual to continue to get high. It’s hard for family members to differentiate between behaviors that help versus enable.

If you’re unfamiliar with the term “enable,” it means “to provide with the means or opportunity” or “to make possible, practical, or easy” (according to Merriam-Webster). When applied to substance use, it means a person in active addiction is provided with the means to continue to use.

When I worked at a substance use treatment center, I taught families and loved ones that helping a person in active addiction means supporting their basic needs, such as food, water, shelter, and clothing. (If someone is in jail or treatment, their basic needs are met; therefore, bailing them out would be enabling.) Thinking in terms of “needs vs. wants” helps you to recognize enabling.

Recently, I answered a woman’s question on Quora about how to distance herself from her heroin-addicted daughter. The following paragraph is from my response:

Distancing yourself (or setting a boundary) with your daughter will be difficult because you want to help. In the past, by “helping” her, you’ve enabled her addiction (which hurts her in the long run) and leaves you emotionally depleted. There’s a very fine line between helping and enabling; it’s not clear-cut. (Plus, it can be counterintuitive for a parent whose job has always been to protect your child.)

When a parent has a son or daughter who struggles with addiction, it’s especially difficult to make the distinction between helping and enabling. A parent’s natural inclination is to nurture and protect from harm. It’s heart-wrenching to see your child in pain. But if a parent doesn’t set (and adhere to) healthy boundaries, they will quickly become emotionally drained (as they enable their child’s addiction).

Here are some suggestions for helping (instead of enabling) a loved one who’s actively using:

  1. Never (ever) offer money.

If asked for cash for food, for example, buy groceries instead (or offer to take them to lunch). I worked with a father who bought a bag of groceries for his son, who struggled with severe alcoholism and was homeless, on a weekly basis. This is an excellent example of helping a loved one versus enabling their addiction.

  1. If asked for help paying bills, say no. 

If your loved one doesn’t have to pay the electric bill, they’ll spend the money on drugs or alcohol. Furthermore, if you protect them from the consequences of not paying bills (i.e. having the power shut off), your loved one is less likely to see a need for change. (People don’t change when they’re comfortable.)

  1. If your loved one is addicted to opioids (heroin, morphine, hydrocodone, etc.), attend a training or take an online course on opioid overdose reversal (Narcan [naloxone] administration).

If you’re unsure where local trainings are offered, a Google search for “Narcan training” or “opioid reversal training” will link you to resources in your area. Most trainings are free. Keep a Narcan kit on your person at all times. Provide your loved one with a kit (or two) as well. This is not enabling. This is potentially saving a life and offering an opportunity for recovery. (A dead opioid-user will never recover.)

  1. Offer to help them get into treatment.

Become familiar with the different treatment options in your area. Don’t give ultimatums (i.e. “If you don’t get treatment, I’ll divorce you”) or make threats (especially if you’re not willing to follow through). Be supportive, not judgmental. Be patient; when your loved one is emotionally and physically drained from addiction’s painful consequences (or when they hit “rock bottom”), they may decide it’s time to get help. And you’ll be ready.

  1. Recognize that your loved one is not the same person they were before addiction.

Substance use disorder is a debilitating disease that damages the brain; it changes how a person feels and thinks. With addiction, the brain’s reward center is rewired, resulting in a biological “need” for drugs/alcohol. (Compare this to your need for food or water or air.) Your loved one’s addiction will lie to you; they will do whatever it takes to get their “needs” met. Your loved one’s addiction will steal from you. (Lock up your valuables if they have access to your home… and even if they don’t. I’ve worked with more than a few individuals who have broken into their parents’ home for either money for drugs or valuables to pawn for money for drugs.) Your loved one’s addiction will betray you. Accepting the nature of addiction allows you to set healthy boundaries.

  1. Attend Al-Anon or Nar-Anon meetings.

By engaging with others with similar struggles, you’ll learn more about supporting your loved one (without enabling their addiction). You’ll also build a supportive network by connecting with others, strengthening your emotional health.

  1. When in doubt, try asking yourself one (or all) of the following questions:

Will my actions allow my loved one to continue to drink or use? Is this a “want” versus a basic need? Will my actions prevent them from experiencing a natural consequence? If the answer is yes, it’s probably enabling.

Addiction is a devastating, but treatable, disease. The road to recovery is difficult and long (with many detours). If your loved one has a substance use disorder, be kind and compassionate; they’re in an unthinkable amount of pain. They didn’t choose addiction. The best way to support them is by setting healthy boundaries to ensure you’re not enabling continued use. Boundaries allow you to help them without furthering their addiction. Boundaries also serve as protection for you and your emotional health; you’re in no position to help if you’re emotionally, financially, and spiritually depleted.


Please share in a comment your suggestions for helping a loved one who is struggling with addiction.

Free Online Assessment & Screening Tools for Mental Health

(Updated 5/4/20) A list of sites with a variety of assessment tools for mental health and related issues, including mood disorders, relationship attachment styles, suicide risk, communication skills, and domestic violence. This list includes both self-assessments and screening tools for clinicians to administer and score.

Compiled by Cassie Jewell, M.Ed., LPC, LSATP

The following list will link you to a variety of mental health assessments and screenings for clinicians or for self-assessment. While an assessment cannot take the place of a clinical diagnosis, it can give you a better idea if what you’re experiencing is “normal.” (For additional screening tools to use with couples, see Marriage & Relationship Assessment Tools.)

Free Online Assessment & Screening Tools for Mental Health

The 5 Love Languages | A PDF assessment

20 Questions: Are You a Compulsive Gambler? | A short interactive self-assessment  

20 Question Self-Assessment for Healthy Boundaries | Downloadable PDF assessment created by Dr. Jane Bolton, scoring instructions not included

ACE Questionnaire | Adverse childhood experiences (ACEs) are associated with a variety of health (both physical and mental) conditions in adults. To find your ACE score, take an interactive quiz. Learn more about ACEs on the CDC’s violence prevention webpage. You can also download the international version (PDF) from the World Health Organization’s Violence and Injury Prevention webpage.

ADAA Screening Tools | The Anxiety and Depression Association of America provides links to both printable and interactive tests for depression, generalized anxiety disorder, OCD, panic disorder, PTSD, social anxiety disorder, and specific phobias. This site does not provide test results. (It’s recommended that you print your results to discuss with a mental health practitioner.) This is an excellent resource for clinicians to print and administer to clients.  

The Addiction Severity Index (ASI) – 5th Edition | PDF version, scoring instructions not included

Adult ADHD Assessment Tools | Links to a PDF toolkit for clinicians. Includes Adult ADHD Self-Report Scale-V.1.1. (ASRS-V1.1) Symptom Checklist,  Adult ADHD Self-Report Scale-V1.1. (ASRS-V1.1) Screener (English), Adult ADHD Self-Report Scale-V1.1. (ASRS-V1.1) Screener (Spanish),  Barkley’s Quick-Check for Adult ADHD Diagnosis (Sample),  Brief Semi-Structured Interview for ADHD in Adults,  Weiss Functional Impairment Rating Scale Self-Report (WFIRS-S), ADHD Medication Side Effects Checklist, Medication Response Form, Hamilton Anxiety Rating Scale (HAM-A), Hamilton Depression Rating Scale (HDRS), and CAGE Questionnaire Adapted to Include Drugs

AlcoholScreening.org | An interactive test that gives personalized results based on age, gender, and drinking patterns

Assessment Instruments Developed at the Center for Trauma and the Community | Access the Trauma History Questionnaire and the Stressful Life Events Screening Questionnaire

The Attachment Style Assessment | Interactive assessment; you must submit your email to see your results

Attachment Styles and Close Relationships | Interactive surveys to determine attachment style

Behavioral Activation for Depression Scale | PDF assessment with scoring instructions

Berkeley Personality Lab Measures

Borderline Symptom List and Scoring Instructions | (Source: University of Washington Center for Behavioral Technology) Citations: Bohus M., Limberger, M. F., Frank, U., Chapman, A. L., Kuhler, T., Stieglitz, R. D. (2007). Psychometric Properties of the Borderline Symptom List (BSL). Psychopahology, 40, 126-132.

The Brief Fear of Negative Evaluation Scale (BFNE) | A one-page PDF that can be completed online or printed, scoring instructions not included

Buss Lab Research Instruments | Assessments on friendship, sex, jealousy, etc.

Career Assessments | Self-assessments to assess interests, skills, and work values

Child and Adolescent Instruments (Bipolar Spectrum Services: University of Pittsburgh) | Assessments for mania, depression, and mood

The Clinical Anger Scale (CAS) | A PDF scale to measure anger; scoring instructions are not included

Clutter Image Rating | A PDF interactive test to assess for hoarding disorder

Columbia-Suicide Severity Rating Scale | A PDF version of the scale

Communication Research Measures | A collection of assessments

Communications Style Questionnaire | Determine if you’re an activist, a pragmatist, a theorist, or a reflector (PDF with scoring instructions)

The COPE Inventory | A PDF scale to assess the different ways people respond to stress

The Couples Satisfaction Index (CSI) | A PDF assessment to measure relationship satisfaction

CSDS DP Infant-Toddler Checklist | A PDF printable checklist for identifying early warning signs of autism

The Decision Making Individual Differences Inventory

Demographic Data Scale | (Source: University of Washington Center for Behavioral Technology) A self-report questionnaire used to gather extensive demographic information from the client. Citations: Linehan, M. M. (1982). Demographic Data Schedule (DDS). University of Washington, Seattle, WA, Unpublished work.

Depression Self-Assessment | A simple self-assessment tool from Kaiser. Results are provided on a spectrum, ranging from “None” to “Severe” depression.

Diane Poole Heller’s Attachment Styles Test | Interactive assessment; you must submit your email to see your score

Diary Cards NIMH S-DBT Diary Card NIDA Diary Card CARES Diary Card | (Source: University of Washington Center for Behavioral Technology)

Domestic Violence Screening Quiz (from PsychCentral) | Interactive test to determine if you’re involved in a dangerous abusive relationship

DrugScreening.org | An interactive test that provides feedback about the likely risks of your drug use and where to find more information, evaluation, and help

Danger Assessment Screening Tool | Clinicians can download this PDF version of the assessment, which helps predict the level of danger in an abusive relationship; this screening tool was developed to predict violence and homicide.

DBSA Mental Health Screening Center | The Depression and Bipolar Support Alliance offers screening tools for both children and adults (including versions for parents to answers questions about their child’s symptoms). Take an online assessment for depression, mania, and/or anxiety.

DBT-WCCL Scale and Scoring | (Source: University of Washington Center for Behavioral Technology) Citations: Neacsiu, A. D., Rizvi, S. L., Vitaliano, P. P., Lynch, T. R., & Linehan, M. M. (2010). The Dialectical Behavior Therapy Ways of Coping Checklist (DBT-WCCL).: Development and Psychometric Properties. Journal of Clinical Psychology, 66(61), 1-20.

Deliberate Self-Harm Inventory | Measurement of deliberate self-harm (PDF)

The Drinker’s Checkup | Interactive screening tool

Drinking Patterns Questionnaire | A 28-page PDF assessment, can be completed online or printed. No scoring instructions, find more information here

Drug Abuse Screening Test DAST-10 | For clinician use, a PDF version of the DAST-10 – does not give results or scoring instructions

EAP Lifestyle Management Self-Assessments | A small collection of screening tools

Emotional Regulation Questionnaire (ERQ) | A short PDF scale to assess emotional regulation

Family Accommodation Scale – Anxiety | Family Accommodation Scale – Anxiety (Child Report) | PDF scales, scoring instructions not included

Financial Well-Being Questionnaire | Take this 10-question interactive test and receive a score (along with helpful financial tips)

The Gottman Relationship Checkup Sign up for a free account to access the online interactive assessment

Grief and Loss Quiz (from PsychCentral) | Take this test to learn if you may be suffering from complicated grief

Grit Scale | Several versions available

Happiness Test (from Psychology Today) | A 20-minute interactive test – free snapshot report with the option to buy the full report for $4.95

Helpful Questionnaires from James W. Pennebaker | Topics are varied

The HEXACO Personality Inventory – Revised | Download either the 60-item or 100-item version to assess for six personality dimensions.

Hoarding Rating Scale | A PDF scale to assess for hoarding symptoms

Imminent Risk and Action Plan | Assessment/plan from the University of Washington Center for Behavioral Technology

Interactive Behavioral Couple Therapy Questionnaires | 5 downloadable PDF assessments for couples

Initial Trauma Review – Revised (ITR-R) | A behaviorally-anchored, semi-structured interview that allows the clinician to evaluate most major forms of trauma exposure

Instruments from Foley Center for the Study of Lives

Integrated Biopsychosocial Assessment Form | A 16-page PDF assessment form

Interpersonal Communication Skills Inventory | A PDF self-assessment designed to provide insight into communication strengths and areas for development. Includes scoring instructions.

Introversion Scale | PDF questionnaire for introversion

Inventory of Depressive Symptomatology (Self-Report) (IDS-SR) | Quick Inventory of Depressive Symptomatology (Clinician-Rated) (QIDS-CR) Two versions of the this assessment, both PDF, scoring instructions not included

Keirsey | Take this interactive assessment to learn your temperament. (There are four temperaments: Artisan, Guardian, Idealist, and Rational.) My results were consistent with my Myers-Brigg personality type. (Note: You must create an account and enter a password to view your results.)

Lamar Soutter Library: Behavioral Tests | A collection of psychiatric assessments

Learn Your Love Language | Choose your version: Couples, Children’s Quiz, Teens, or Singles. An online assessment to determine your primary love language. (You are required to enter your information to get quiz results.)

Library of Scales (from Outcome Tracker) | 25 psychiatric scales (PDF documents) to be used by mental health practitioners in clinical practice. Includes Frequency, Intensity, and Burden of Side Effects Ratings; Fagerstrom Test for Nicotine Dependence; Fear Questionnaire; Massachusetts General Hospital Hair Pulling Scale; and more. (Note: Some of the assessments have copyright restrictions for use.)

Liebowitz Social Anxiety Scale | Take an interactive self-assessment (from the National Social Anxiety Center) to assess for social anxiety (PDF version)

Lifetime – Suicide Attempt Self-Injury Count (L-SASI) Instructions Scoring | (Source: University of Washington Center for Behavioral Technology) The L-SASI is an interview to obtain a detailed lifetime history of non-suicidal self-injury and suicidal behavior. Citations: Linehan, M. M. &, Comtois, K. (1996). Lifetime Parasuicide History. University of Washington, Seattle, WA, Unpublished work.

Lineham Risk Assessment and Management Protocol | (Source: University of Washington Center for Behavioral Technology) Linehan, M. M. (2009). University of Washington Risk Assessment Action Protocol: UWRAMP, University of WA, Unpublished Work.

Love Attitudes Scale | Link to a Word version of this scale that measures different love styles

Marital Satisfaction Scale | A PDF assessment to evaluate marital satisfaction; click on link listed in “Interactive Section for Couples”

Measurement Instrument Database for the Social Sciences | A searchable database

Measure of Attachment Qualities | Measures adult attachment styles (PDF)

Measures and Scales by University of Utah Psychology Faculty

Measures from Self and Social Motivation Lab | Assessments for self-worth and compassion

Mental Health Screening Tools | Online screenings for depression, anxiety, bipolar, psychosis, eating disorders, PTSD, and addiction. You can also take a parent test (for a parent to assess their child’s symptoms), a youth test (for a youth to report his/her symptoms), or a workplace health test. The site includes resources and self-help tools.

Mid-Ohio Psychological Services, Inc. Assessment Tools | A modest collection of assessments and screening tools on aggression, family violence, sobriety, etc.

Modified Checklist for Autism in Toddlers, Revised, with Follow-Up | Free download and scoring instructions

The Mood Disorder Questionnaire | A PDF screening tool for clinicians to assess symptoms of bipolar disorder

The National Sleep Foundation Sleepiness Test | An interactive test to assess if you are more or less sleepy than the general population

Need to Belong Scale | Link to a PDF version of this short assessment for measuring the need to belong

NORC Diagnostic Screen for Gambling Disorders Self-Administered (from the National Council on Problem Gambling) | An interactive 10-question test to assess gambling behaviors

Non-Suicidal Self-Injury Assessment Tool Brief Version | Full Version | Assessment tool created by Cornell Research Program on Self-Injury and Recovery

Open Source Psychometrics Project | This site provides a collection of interactive personality and other tests, including the Open Extended Jungian Type Scales, the Evaluations of Attractiveness Scales, and the Rosenberg Self-Esteem Scale. On the whole, I’m doubtful of the scientific accuracy of the assessments. (For example, I took the site’s DISC assessment; my score did not match the score I received when I took the certified test through my employer.) Furthermore, the site’s “About” section maintains, “[The site] exists to educate the public… and also to collect research data.” (Collect research data? For who/what?) I would recommend using the site mainly for entertainment purposes (or not at all if you’re concerned about how your personal data is handled).

Parental Affect Test | (Source: University of Washington Center for Behavioral Technology) The Linehan Parental Affect Test is a self-report questionnaire that assesses parent responses to typical child behaviors. Citations: Linehan, M. M., Paul, E., & Egan, K. J. (1983). The Parent Affect Test – Development, Validity and Reliability. Journal of Clinical Child Psychology, 12, 161-166.

Patient Health Questionnaire Screeners | This is a great diagnostic tool for clinicians. Use the drop down arrow to choose a PHQ or GAD screener (which assesses mood, anxiety, eating, sleep, and somatic concerns). The site generates a PDF printable; you can also access the instruction manual. No permission is required to reproduce, translate, display or distribute the screeners.

Perceived Stress Scale (PSS) | Links to Word version of this assessment and scoring information

Personal Anger Assessment | An online interactive assessment to determine your anger style. (You must enter your personal information to view the results.)

Personality Scales | 2 Word-document assessments

Personality Tests | A collection of assessments

Project Implicit | A variety of interactive assessments that measures your hidden biases

Psychological Tests from Delroy L. Paulhus | A modest collection of tools

Psychology Scales from Stephen Reysen | Topics are varied

Psychology Tools | Online self-assessments for addiction, ADHD, aggression, anxiety, autism spectrum, bipolar, depression, eating disorders, OCD, and personality.

Reasons for Living Scale Scoring Instructions | RFL Scale (long form – 72 items) | RFL Scale (short form – 48 items) | RFL Scale (Portuguese) | RFL Scale (Romanian) | RFL Scale (Simplified Chinese) | RFL Scale (Traditional Chinese) | RFL Scale (Thai) | (Source: University of Washington Center for Behavioral Technology) The RFL is a self-report questionnaire that measures clients’ expectancies about the consequences of living versus killing oneself and assesses the importance of various reasons for living. The measure has six subscales: Survival and Coping Beliefs, Responsibility to Family, Child-Related Concerns, Fear of Suicide, Fear of Social Disapproval, and Moral Objections. Citations: Linehan M. M., Goodstein J. L., Nielsen S. L., & Chiles J. A. (1983). Reasons for Staying Alive When You Are Thinking of Killing Yourself: The Reasons for Living Inventory. Journal of Consulting and Clinical Psychology, 51, 276-286.

Recovery Assessment Scales | A variety of assessments for individuals recovering from psychiatric illnesses

Relationship Assessment Scale | PDF assessment with scoring instructions; pages 11-13 of the PDF

Revised Gratitude Resentment and Appreciation Test | Access Word versions of the revised or short GRAT to measure dispositional gratitude

Risk-Taking Test (from PsychTests) | Self-test to assess your risk-taking behaviors – Receive a snapshot report with an option to buy the full report

Romantic Attachment Quiz (from PsychCentral) | A 41-item quiz to help you determine your romantic attachment style in relationships

Rosenberg Self-Esteem Scale | PDF scale with scoring instructions; interactive version here

SAMHSA Screening Tools | Valid and reliable screening tools for clinicians. This sites links you to PDF versions of assessments/screenings for depression, drug/alcohol use, bipolar disorder, suicide risk, anxiety disorders, and trauma.

The SAPA Project | SAPA stands for “Synthetic Aperture Personality Assessment.” This online personality assessment scores you on 27 “narrow traits,” such as order, impulsivity, and creativity in addition to the “Big Five” (Agreeableness, Conscientiousness, Extraversion, Neuroticism, and Openness). You’re also scored on cognitive ability. This test takes 20-30 minutes to complete and you will receive a full report when finished.

Saving Inventory – Revised | A PDF interactive inventory to assess for hoarding

Scales from the Motivated Cognition Lab

SCOFF (A Quick Assessment for Eating Concerns Based on the SCOFF) | A screening tool for eating problems

Screening and Brief Interventions Tools | Several PDF screening tools for substance use

Self-Compassion Scale | Links to a PDF version of the SCS (which assesses self-kindness, self-judgment, mindfulness, and more)

Self-Injury Questionnaire | To assess self-harm (PDF, assessment in appendix)

Severity Assessment | A PDF assessment tool from the Cornell Research Program on Self-Injury and Recovery to assess the severity of non-suicidal self-injury

Sexual Addiction Screening (from PsychCentral) | A brief screening measure to help you determine if you are struggling with sexual addiction

Shyness Scale | Measures shyness (PDF)

Shyness Surveys | Several assessments

Similar Minds | A fun site for personality tests (for entertainment purposes only!)

Sleep Assessments from Sleep and Chronobiology Center (University of Pittsburgh) | Download PDF versions of instruments to assess sleep quality, including the Pittsburgh Sleep Quality Index and the Insomnia Symptom Questionnaire

Sleep Disorders Screening Survey | A short, interactive test to screen for sleep disorders

Social Anxiety Questionnaire for Adults | A PDF questionnaire to assess for social anxiety

Social History Interview (SHI) | (Source: University of Washington Center for Behavioral Technology) The SHI is an interview to gather information about a client’s significant life events over a desired period of time. The SHI was developed by adapting and modifying the psychosocial functioning portion of both the Social Adjustment Scale-Self Report (SAS-SR) and the Longitudinal Interview Follow-up Evaluation Base Schedule (LIFE) to assess a variety of events (e.g., jobs, moves, relationship endings, jail) during the target timeframe. Using the LIFE, functioning is rated in each of 10 areas (e.g., work, household, social interpersonal relations, global social adjustment) for the worst week in each of the preceding four months and for the best week overall. Self-report ratings using the SAS-SR are used to corroborate interview ratings. Citations: Weissman, M. M., & Bothwell, S. (1976). Assessment of social adjustment by patient self-report. Archives of General Psychiatry, 33, 1111-1115. Keller, M. B., Lavori, P. W., Friedman, B., Nielsen, E. C., Endicott, J., McDonald-Scott, P., & Andreasen, N. C. (1987).  The longitudinal interval follow-up evaluation: A comprehensive method for assessing outcome in prospective longitudinal studies. Archives of General Psychiatry, 44, 540-548.

Social Interaction Anxiety Scale (SIAS) | A one-page PDF assessment, scoring instructions not included

Social-Personality Psychology Questionnaire Instrument Compendium (QIC) | A collection of assessments and screening tools

Social Phobia Scale (SPS) | A one-page PDF assessment, scoring instructions not included

SOCRATES | A PDF version of the Stages of Change Readiness and Treatment Eagerness Scale for clinicians to assess readiness to change in alcohol users

Somatoform Dissociation Questionnaire | A PDF assessment, scoring information here

Sorenes Self-Esteem Test | A PDF assessment with scoring instructions

The Spann-Fischer Codependency Scale | A 16-item scale (PDF) to measure codependency

Stanford Medicine WellMD | Self-tests for altruism, anxiety, burnout, depression, emotional intelligence, empathy, happiness, mindfulness, physical fitness, PTSD, relationship trust, self-compassion, sleepiness, stress, substance use, and work-life balance

The Strengths and Difficulties Questionnaire | Links to several downloadable versions of the SDQ, which is designed to measure behavioral issues in children ages 4-17

Stress Self-Assessments (from The American Institute of Stress) | A variety of self-assessments to measure stress

Stress Test (from PsychCentral) | A 5-minute interactive test to measure your stress level

Substance Abuse History Interview | (Source: University of Washington Center for Behavioral Technology) The SAHI is an interview to assess periods of drug use (by drug), alcohol use, and abstinence in a client’s life over a desired period of time. The SAHI combines the drug and alcohol use items from the Addiction Severity Index (ASI) and the Time Line Follow-back Assessment Method to collect information about the quantity, frequency, and quantity X frequency of alcohol and drug consumption. Citations: McLellan, A. T., Luborsky, L., Woody, G. E., & O’Brien, C. P. (1980). An improved diagnostic evaluation instrument for substance abuse patients: The Addiction Severity Index. Journal of Nervous and Mental Disease, 168, 26-33.

Suicidal Behaviors Questionnaire | SBQ with Variable Labels | SBQ Scoring Syntax | (Source: University of Washington Center for Behavioral Technology) The SBQ is a self-report questionnaire designed to assess suicidal ideation, suicide expectancies, suicide threats and communications, and suicidal behavior. Citations: Addis, M. & Linehan, M. M. (1989). Predicting suicidal behavior: Psychometric properties of the Suicidal Behaviors Questionnaire. Poster presented at the Annual Meeting of the Association for the Advancement Behavior Therapy, Washington, D.C.

Suicide Attempt Self-Injury Interview (SASII) SASII Instructions For Published SASII | SASII Standard Short Form with Supplemental Questions | SASII Short Form with Variable Labels | SASII Scoring Syntax | Detailed Explanation of SPSS Scoring Syntax | (Source: University of Washington Center for Behavioral Technology) The SASII (formerly the PHI) is an interview to collect details of the topography, intent, medical severity, social context, precipitating and concurrent events, and outcomes of non-suicidal self-injury and suicidal behavior during a target time period. Major SASII outcome variables are the frequency of self-injurious and suicidal behaviors, the medical risk of such behaviors, suicide intent, a risk/rescue score, instrumental intent, and impulsiveness. Citations: Linehan, M. M., Comtois, K. A., Brown, M. Z., Heard, H. L., Wagner, A. (2006). Suicide Attempt Self-Injury Interview (SASII): Development, Reliability, and Validity of a Scale to Assess Suicide Attempts and Intentional Self-Injury. Psychological Assessment, 18(3), 303-312.

Suicide Risk Screening Tool | One-page PDF screening tool for clinicians (from the National Institute of Mental Health)

Supervisory Relationship Questionnaire (SRQ) | PDF scale with scoring instructions

Survey Instruments and Scales | (Source: CAPS) To assess risky sexual behaviors

Talkaholic Scale | Measures compulsive communication (PDF)

Therapist Interview | (Source: University of Washington Center for Behavioral Technology) The TI is an interview to gather information from a therapist about their treatment for a specific client. Citations: Linehan, M. M. (1987). Therapist Interview. University of Washington, Seattle, WA, Unpublished work.

The Toronto Empathy Questionnaire | Click the link to access a Word version of this assessment

Treatment History Interview | Appendices | (Source: University of Washington Center for Behavioral Technology) The THI is an interview to gather detailed information about a client’s psychiatric and medical treatment over a desired period of time. Section 1 assesses the client’s utilization of professional psychotherapy, comprehensive treatment programs (e.g., substance abuse programs, day treatment), case management, self-help groups, and other non-professional forms of treatment. Section 2 assesses the client’s utilization of inpatient units (psychiatric and medical), emergency treatment (e.g., emergency room visits, paramedics visits, police wellness checks), and medical treatment (e.g., physician and clinic visits). Section 3 assesses the use of psychotropic and non-psychotropic medications. Citations: Linehan, M. M. &, Heard, H. L. (1987). Treatment history interview (THI). University of Washington, Seattle, WA, Unpublished work. Therapy and Risk Notes – do not use without citation. For clarity of how to implement these items, please see Cognitive-Behavioral Treatment of Borderline Personality Book, Chapter 15.

TTM Measures from the HABITS Lab | To assess for self-efficacy, decision-making, process of change, etc.

University of WA Suicide Risk/Distress Assessment Protocol | (Source: University of Washington Center for Behavioral Technology) Reynolds, S. K., Lindenboim, N., Comtois, K. A., Murray, A., & Linehan, M. M. (2006). Risky Assessments: Participant Suicidality and Distress Associated with Research Assessments in a Treatment Study of Suicidal Behavior. Suicide and Life-Threatening Behavior (36)1, 19-33. Linehan, M. M., Comtois, K. A., &, Ward-Ciesielski, E. F. (2012). Assessing and managing risk with suicidal individuals. Cognitive and Behavioral Practice, 19(2), 218-232.

Wellness Self-Assessment | A PDF-version of Princeton University’s tool to measure your wellness in seven dimensions (emotional, environmental, intellectual, occupational, physical, social, and spiritual) – Calculate your results and then create an action plan.

Work-Life Balance Scale | An online interactive tool to assess your work-life balance

The World Sleep Study | Take this short test to learn your sleep score and then answer additional questions to create a sleep profile

Yale Food Addiction Scale | PDF scale and scoring instructions


If you know of a free online assessment for mental health that’s not listed in this post, please share in a comment! Contact me if a link is not working.

4 Strategies for Better Decision-Making

Individuals with “big picture” styles of reasoning make better decisions. Learn four strategies for “big picture” thinking to get optimal results.

By Cassie Jewell, M.Ed., LPC, LSATP

A recent study found that individuals with a “big picture” style of thinking made better decisions. (“Better” decisions were defined as those resulting in maximum benefits.)

If you took the Myers-Briggs (a personality assessment), and fell on the “Intuition” side of the spectrum (like me!), it’s likely you’re already a “big picture” thinker. If you’re on the “Sensing” side, you’re more apt to examine individual facts before considering the sum of all parts.

“Big picture” thinking is a practical and balanced method of reasoning. It suggests taking a step back (zoom out!)… and looking to see how all pieces fit together.

The following strategies promote “big picture” thinking:

1. Get a good night’s rest

Researchers from the Beth Israel Deaconess Medical Center found that sleep is essential for “relational memory” (or the ability to make inferences, i.e. “big picture” thinking).

Before making a tough decision, sleep on it; you’ll wake up with a new perspective! In addition to healthy sleep hygiene, the following strategies have been found to improve sleep:

2. Don’t deliberate for long

Research indicates that when weighing out options, it’s ideal to take small breaks. Don’t deliberate for long periods of time or you’ll start to lose focus. If things become fuzzy, you won’t see the big picture.

3. Bay day = bad decision

One study found that a positive mood is related to a “big picture” thinking style. Good moods are associated with broader and more flexible thinking. A positive mood enables someone to step back emotionally, psychologically distancing themselves from the decision at hand.

If you’re feeling salty, hold off on making that decision. Instead, try one (or all!) of the following research-based techniques for boosting your mood:

4. Get a second opinion

Ask around to learn how others’ view your situation. Every perspective you collect is another piece of the “big picture” puzzle.

Seek opinions from those you trust (only those who have your best interests in mind). Make sure you ask a variety of people (especially those with whom you typically disagree). The end result is a broader and more comprehensive awareness of what you’re facing.

Employ all four strategies to optimize your thinking style and decision-making skills!


References

American Academy of Sleep Medicine. (2010, April 4). Maintaining regular daily routines is associated with better sleep quality in older adults. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2010/04/100401085336.htm

American Academy of Sleep Medicine. (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2008/06/080611071129.htm

American Chemical Society (ACS). (2012, August 19). Good mood foods: Some flavors in some foods resemble a prescription mood stabilizer. ScienceDaily. Retrieved July 10, 2018 from www.sciencedaily.com/releases/2012/08/120819153457.htm

American Psychological Association. (2018, April 23). Let it go: Mental breaks after work improve sleep: Repetitive thoughts on rude behavior at work results in insomnia. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2018/04/180423110828.htm

Baycrest Centre for Geriatric Care. (2012, May 14). A walk in the park gives mental boost to people with depression. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2012/05/120514134303.htm

Berman, M. G., Kross, E., Krpan, K. M., Askren, M. K., Burson, A., Deldin, P. J., Kaplan, S., Sherdell, L., Gotlib, I. H., & Jonides, J. (2012). Interacting with nature improves cognition and affect for individuals with depression. Journal of Affective Disorders, DOI: 10.1016/j.jad.2012.03.012

Beth Israel Deaconess Medical Center. (2007, April 21). To Understand The Big Picture, Give It Time – And Sleep. ScienceDaily. Retrieved June 17, 2018 from www.sciencedaily.com/releases/2007/04/070420104732.htm

Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances. JAMA Internal Medicine, DOI: 10.1001/jamainternmed.2014.8081

Curry, O., Rowland, L., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2016). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Open Science Framework

Demsky, C. A. et al. (2018). Workplace incivility and employee sleep: The role of rumination and recovery experiences. Journal of Occupational Health Psychology, DOI: 10.1037/ocp0000116

The JAMA Network Journals. (2015, February 16). Mindfulness meditation appears to help improve sleep quality. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2015/02/150216131115.htm

Labroo, A., Patrick, V., & Deighton, J. served as editor and Luce, M. F. served as associate editor for this article. (2009). Psychological distancing: Why happiness helps you see the big picture. Journal of Consumer Research, 35(5), 800-809. doi:10.1086/593683

Northwestern University. (2017, July 10). Purpose in life by day linked to better sleep at night: Older adults whose lives have meaning enjoy better sleep quality, less sleep apnea, restless leg syndrome. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2017/07/170710091734.htm

Ohio State University. (2018, July 13). How looking at the big picture can lead to better decisions. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2018/07/180713111931.htm

Spira, A. P. (2015). Being mindful of later-life sleep quality and its potential role in prevention. JAMA Internal Medicine, DOI: 10.1001/jamainternmed.2014.8093

Stillman, P. E., Fujita, K., Sheldon, O., & Trope, Y. (2018). From “me” to “we”: The role of construal level in promoting maximized joint outcomes. Organizational Behavior and Human Decision Processes, 147(16), DOI: 10.1016/j.obhdp.2018.05.004

Turner, A. D., Smith, C. E., & Ong, J. C. (2017). Is purpose in life associated with less sleep disturbance in older adults? Sleep Science and Practice, 1(1), DOI: 10.1186/s41606-017-0015-6

University of Michigan. (2009, June 3). Feeling Close To a Friend Increases Progesterone, Boosts Well-being and Reduces Anxiety and Stress. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2009/06/090602171941.htm

University of Oxford. (2016, October 5). Being kind to others does make you ‘slightly happier’. ScienceDaily. Retrieved July 18, 2018 from www.sciencedaily.com/releases/2016/10/161005102254.htm

Zisberg, A., Gur-Yaish, N., & Shochat, T. (2010). Contribution of routine to sleep quality in community elderly. Sleep, 33(4), 509-514.

3 Reasons We Keep Toxic People in Our Lives

Why do we keep toxic people in our lives? Despite the emotional costs, many people chose to remain in toxic relationships. This post explores the emotional reasoning behind not letting go.

By Cassie Jewell, M.Ed., LPC, LSATP

Recently, an acquaintance told me about breaking up with his girlfriend. Listening to his story, I both cringed and laughed at the sheer ridiculousness of it. (Think The Break-Up meets Fatal Attraction.) His humorously-told narrative left me wondering, how on earth did it get to that?

It began when his at-the-time girlfriend “secretly” moved in with him. At first, she’d stay for a night or two, which eventually turned into weeks at a time, until all her stuff was there and my friend found himself with a live-in girlfriend. (It’s worth mentioning he’d seen a few “red flags” early on, but chose to ignore them… as we often do under the spell of infatuation.) Now living with her, he couldn’t turn a blind eye to the fact that she had some serious mental health and interpersonal issues. Furthermore, the relationship had taken a turn for the worse; they were constantly fighting.

So, my friend (wisely) broke up with her and told her to get out. And… she refused. (Really??) She claimed there was a law permitting her to stay since she’d been there for X amount of time. (Note: This is also when he found out she was homeless.)

He kicked her out of the bedroom (and she slept on the couch). To “encourage” her to leave, he took her parking pass, along with her new iPhone (which he undoubtedly bought in a more amiable era). To further “motivate,” he even shut off her cell service.

Despite his efforts, weeks stretched on; she continued to live (rent-free) on his couch.

To make a long story short… she eventually left. (Otherwise, I wouldn’t be writing this blog post) … but not until the apartment manager and police got involved. (It turned out her tenant rights claim, while valid, was not actually applicable to her situation.)

My initial reaction to the whole fiasco was incredulity – Seriously, how could he let it go that far? – but after reflecting on past relationships… it was suddenly very easy to understand. (I’ve made my fair share of relationship mistakes.)

The reality is, it’s never as simple as “it’s over, get out.” Relationships require a certain level of emotional investment and commitment. Plus, there are multiple factors (such as debt, illness, or infidelity) that contribute to a relationship’s complexity.

Back to my friend… to be fair, the reason he remained in a toxic relationship was her refusal to vacate the apartment; his options were limited… but, instead of allowing it drag on, he could have taken action earlier.  Anyway, the story has a happy(ish) ending (for my friend, probably not his ex). He has his place back (hopefully a lesson learned) and got free blog inspiration. This post is 100% inspired by my friend’s toxic relationship. (Thank you for letting me share!)

(Apart from “tenant rights”) what are reasons we allow toxic or difficult people (friends, family, and/or romantic partners) to remain in our lives? Why is it so hard to let go?

  1. Either you need them (or you can’t ignore them)

A recent study suggests we keep toxic people around simply because their lives are intertwined with ours. For example, your aging mother-in-law, who degrades and insults you, lives at your home, despite the negative impact this has on your life. Your options are limited because your husband is unwilling to put her in a nursing home (and you may also depend on her for things, like childcare or help with the bills).

Another example would be toxic co-workers; you don’t have a lot of choice when it comes to your boss or colleagues, and you can’t entirely avoid them or refuse to talk about work-related stuff (unless you’re okay with losing your job). If pursing a new position isn’t practical, your next best option is to find a way to effectively deal with workplace toxicity.

That being said, you don’t have the power to change anyone else. To manage your reactions and interactions with toxic people, acknowledge the need for self-adjustment, including attitude and role. Examine your personal views. Lower expectations for others; accept that people will do and say things you don’t agree with… and it’s not something you can control. Once you’ve reached the point of radical acceptance, follow guidelines for effective communication (i.e. active listening, avoiding blame, being aware of tone and body language, reflecting for clarity, etc.) in conversations with toxic people, whether it’s your mother-in-law or your boss. By being proactive, you’re doing your part to avoid getting caught up in others’ toxicity.

In the face of unavoidable toxicity, I find switching to a “counselor role” to be a tremendous asset; I set aside my personal viewpoint, opening myself to alternative views, while seeking to understand (not judge) behavior. (You don’t have to be a counselor to do this!) I view individuals in terms of “what happened to you?” instead of assuming they’re malicious or intentional. (People act the way they do for some reason.) I don’t know what’s happening in a “toxic” person’s life or what they’ve been through. (Maybe that snarky co-worker is in an abusive relationship and lives in fear. Or maybe her son is in the hospital with brain cancer. Or, it’s possible she grew up in a home where her parents yelled and disrespected each other, shaping her view of relationships. The snarky attitude makes sense when viewed through different lenses.) While it’s never okay to be an asshole, I can understand why people are jerks. Somehow, this knowledge serves as an immunity when encountering a toxic person. Their behavior is the result of something bad that happened to them; it has nothing to do with me and I can choose whether or not to engage. They don’t have power to negatively impact me unless I give it up.

  1. It feels better to stay

When Joe Strummer of the Clash sang the question, “Should I stay or should I go now?”; he knew the answer. (Note: Firm boundaries and healthy decisions aren’t the stuff of chart-topping hits.) We stay in unhealthy relationships or continue to hang out with toxic friends because it feels good (at times, at least). The boyfriend who yells at you can also be incredibly sweet and caring. Or your gossipy friend who talks about you behind your back also happens to be the most fun person you know. Despite the sense that it’s unhealthy, you (like Strummer) can’t resist. And like my friend, you ignore the red flags because you crave the rush or the intensity… or maybe what you desire most is the feeling of being wanted. (Despite the toxicity, it’s worth it, just to feel wanted… or is it?)

Beyond just feeling good, it’s entirely possible to deeply love a toxic person (no matter how wrong they are for you). You don’t want to give up on the person they could be; maybe you’re in love with their potential (or an idea of what the relationship could be). You believe it’s better to sacrifice your happiness (your dignity, your well-being, your independence) than to be without the person you love.

On the flip side, some people stay in toxic relationships because deep down, they believe they can’t do any better and/or the abuse is a preferable alternative to being alone. It could also mean they believe they deserve to be punished (which sometimes happens when a person remains in an abusive relationship for a long time). Or, they may reason that it’s better to hang out with a “mean girl” than sit and stare at the walls on a Friday night (with only the cat for company).

If you can relate to staying in a toxic relationship because it feels good or are afraid of being alone, carefully consider and weigh out the long-term costs of a toxic relationship. There are far worse and more damaging things than being alone. If the idea of being alone terrifies you, maybe it’s an indication that something’s not right… that you’re not okay. It could be a sign of low self-worth or could point to an intense fear of abandonment. It may also signify a lack of understanding of what it means to be in a healthy relationship. Lastly, an intense fear of being alone is associated with some of the personality disorders and/or could be the result of trauma.

  1. It’s (So Much) easier to stay

Breaking up is messy and uncomfortable. In my experience, most people avoid conflict when possible. Despite conflict being a natural, everyday occurrence, it can feel unpleasant, even for those with expert conflict resolution skills. However, avoiding conflict in relationships does more harm than good. In a healthy relationship, it’s necessary to address problems in order to resolve them, thereby strengthening the relationship.

In a toxic relationship, conflict should not be avoided, but for different reasons. It may be easier to ignore the reality of your situation than to get honest, but this is detrimental (not only to you, but to your partner, who will never have the opportunity to change so long as you enable the toxicity to continue).

You may wish to avoid the emotional drain that accompanies confrontation, but in the long run, you’ll lose more emotional energy if you remain in a toxic relationship. (A steep, one-time payment is preferable to the ongoing, daily emotional sacrifices/abuses associated with toxicity; you’re slowly poisoned as time goes on.)

If you choose to end a toxic relationship, be realistic; it’s not going to be easy… and it’s going to hurt. A lot. You may love this person a great deal (and maybe you’ve long held on to the hope they’d change). Go into it with low (or no) expectations. When things feel unbearable, remember that the easy things in life matter little; the difficult stuff is what leads to personal growth, success, and resilience.

In closing, I’m sure there are multitudes of reasons people have for staying in toxic relationships; this post is by no means comprehensive. I’m also certain, whatever the reason, it seems justifiable to them. People don’t choose toxicity without some sort of justification (if not for others, than at least for themselves). Unfortunately, rationalizations don’t offer protection from harm. No matter the reason for remaining in a toxic relationship, it’s not worth the cost.

What are other reasons people have for staying in a toxic relationship? Why is letting go so hard? Share your thoughts in a comment!


References

Bar-Ilan University. (2018, January 17). Why we keep difficult people in our lives. ScienceDaily. Retrieved July 14, 2018 from http://www.sciencedaily.com/releases/2018/01/180117152513.htm

Offer, S., & Fischer, C.S. (2017). Difficult people: Who is perceived to be demanding in personal networks and why are they there? American Sociological Review, 000312241773795, DOI: 10.1177/0003122417737951