RESOURCES

Have a resource that has helped you? Please email me at contact@drmelissashepard.com or fill out the contact form to tell me about it so I can add it to the list!

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CRISIS & FINDING CARE

MINDFULNESS/ACCEPTANCE COMMITMENT THERAPY (ACT)

Online resources for Mindfulness/Acceptance and Commitment Therapy (ACT)

Mindful Great site with lots of resources on mindfulness including articles, teacher directory, guided meditations, and how to get started with a mindfulness practice



MARYLAND RESOURCES

US Crisis Resources & Hotlines

Finding Mental Healthcare

​

A

Addiction/Substance Use Disorders

ADHD/ADD

Anger

Anxiety

​

B

Bipolar Disorder

BIPOC Mental Health

Body Dysmorphia/Eating Disorders

Borderline Personality Disorder/Dialectical Behavioral Therapy

​

C

Codependency/Dealing with a Loved One With Addiction

​

D

Depression

Dialectical Behavioral Therapy/Borderline Personality Disorder

​

E

Empath/Highly Sensitive Person

​

F

Finding Mental Healthcare

​

G

Grief and Loss

Growth Mindset

Guilt/Shame/Resiliency

​

H

Habit Change

Highly Sensitive Person (HSP)/Empath

​

I

Insomnia/Sleep Problems

​

J

Just for Fun

​

K

​

L

Latinx Mental Health

LGBTQ+

​

M

Mindfulness and Acceptance and Commitment Therapy (ACT)

​

N

​

O

Obsessive-Compulsive Disorders

​

P

Post-Traumatic Stress Disorders (PTSD)/Trauma

Psychotic Disorders/Schizophrenia

​

Q

​

R

Relationships/Attachment Issues

​

S

Schizophrenia/Psychotic Disorders

Self-Esteem/Self-Compassion

Substance Abuse/Other Addictions

​

T

Trauma/Post-Traumatic Stress Disorder (PTSD)

​

U

​

V

​

W

Women's Mental Health

​

X

​

Y

​

Z

​

A

Finding Mental Healthcare

Helpful Resources on finding Mental Healthcare

Inclusive Therapists Directory of culturally competent, social-justice oriented therapists. Especially focused on centering BIPOC, the LGBTQIA+ community, people with disabilities, and neurodiverse individuals. To Write Love on Her Arms Search for free and low-cost counseling​ (U.S. only) Psychology Today Search for psychiatrists and therapists​ based on location, insurance accepted, areas of expertise, and more.



B

Empath/Highly Sensitive Person (HSP)

C

Depression

Websites & Online Resources

Depression and Bipolar Support Alliance Support groups (including online), educational resources, wellness tips and tools​ NAMI Support groups (for all types of mental health issues, not just depression and bipolar disorder), educational resources, info on how to get treatment, crisis support Postpartum Progress Blogs, Q&A, links to support group, downloadable resources, list of female Black mental health providers by state who specialize in women's mental health Adolescent Depression Awareness Program Curriculums for educators and professionals that teach students about depression, its symptoms, causes and treatments.



Watch: How do Antidepressant Work? Psychiatrist Explains Explains (1min)

A quick 60-second overview of how SSRIs, the most common psychiatric medications, work. This includes medicines like Zoloft (sertraline), Prozac (fluoxetine), Paxil (paroxetine), Lexapro (escitalopram), and others! Explained by Dr. Shepard, a board-certified psychiatrist.



Watch: Physical Symptoms of Anxiety & Depression (14min)

People are shocked to find that the physical symptoms they have been struggling with are actually due to their anxiety and depression. In this video, I explain how headaches, sexual problems, memory issues, chronic pain, digestive problems and more can be related to your mental health!



Watch: Stress, Depression and Social Isolation (24min)

Social distancing can make stress and depression worse. Here are some ways to cope.



Dialectical Behavior Therapy/Borderline Personality Disorder

Online resources for Dialectical Behavior Therapy/BPD

Dialect Behavior Therapy Website​ An online resource library with guides to DBT and examples of self-guided exercises



Books & Workbooks on Dialectical Behavior Therapy/BPD

Click for Amazon links. The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your BPD (A New Harbinger Self-Help Workbook) by Dr. Daniel Fox Self-help for people with BPD The Dialectical Behavior Therapy Skills Workbook (A New Harbinger Self-Help Workbook) by Dr. McKay and Dr. Wood. Self-help for people with BPD, depression or anxiety. DBT skills can be helpful for anyone! The Dialectical Behavioral Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD and other Anxiety Symptoms by Dr. Chapman, Dr. Gratz, Dr. Tull. Using DBT techniques to help with Anxiety



Guides for Psychiatrists, Therapists and other Clinicians on DBT/BPD

DBT Skills Training Manual by Dr. Marsha Linehan DBT Skills Training Handout and Worksheets by Dr. Marsha Linehan DBT Made Simple (New Harbinger Series) by Sheri Van Dijk



D

Depression

Websites & Online Resources

Depression and Bipolar Support Alliance Support groups (including online), educational resources, wellness tips and tools​ NAMI Support groups (for all types of mental health issues, not just depression and bipolar disorder), educational resources, info on how to get treatment, crisis support Postpartum Progress Blogs, Q&A, links to support group, downloadable resources, list of female Black mental health providers by state who specialize in women's mental health Adolescent Depression Awareness Program Curriculums for educators and professionals that teach students about depression, its symptoms, causes and treatments.



Watch: How do Antidepressant Work? Psychiatrist Explains Explains (1min)

A quick 60-second overview of how SSRIs, the most common psychiatric medications, work. This includes medicines like Zoloft (sertraline), Prozac (fluoxetine), Paxil (paroxetine), Lexapro (escitalopram), and others! Explained by Dr. Shepard, a board-certified psychiatrist.



Watch: Physical Symptoms of Anxiety & Depression (14min)

People are shocked to find that the physical symptoms they have been struggling with are actually due to their anxiety and depression. In this video, I explain how headaches, sexual problems, memory issues, chronic pain, digestive problems and more can be related to your mental health!



Watch: Stress, Depression and Social Isolation (24min)

Social distancing can make stress and depression worse. Here are some ways to cope.



Dialectical Behavior Therapy/Borderline Personality Disorder

Online resources for Dialectical Behavior Therapy/BPD

Dialect Behavior Therapy Website​ An online resource library with guides to DBT and examples of self-guided exercises



Books & Workbooks on Dialectical Behavior Therapy/BPD

Click for Amazon links. The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your BPD (A New Harbinger Self-Help Workbook) by Dr. Daniel Fox Self-help for people with BPD The Dialectical Behavior Therapy Skills Workbook (A New Harbinger Self-Help Workbook) by Dr. McKay and Dr. Wood. Self-help for people with BPD, depression or anxiety. DBT skills can be helpful for anyone! The Dialectical Behavioral Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD and other Anxiety Symptoms by Dr. Chapman, Dr. Gratz, Dr. Tull. Using DBT techniques to help with Anxiety



Guides for Psychiatrists, Therapists and other Clinicians on DBT/BPD

DBT Skills Training Manual by Dr. Marsha Linehan DBT Skills Training Handout and Worksheets by Dr. Marsha Linehan DBT Made Simple (New Harbinger Series) by Sheri Van Dijk



E

Empath/Highly Sensitive Person (HSP)

F

Depression

Websites & Online Resources

Depression and Bipolar Support Alliance Support groups (including online), educational resources, wellness tips and tools​ NAMI Support groups (for all types of mental health issues, not just depression and bipolar disorder), educational resources, info on how to get treatment, crisis support Postpartum Progress Blogs, Q&A, links to support group, downloadable resources, list of female Black mental health providers by state who specialize in women's mental health Adolescent Depression Awareness Program Curriculums for educators and professionals that teach students about depression, its symptoms, causes and treatments.



Watch: How do Antidepressant Work? Psychiatrist Explains Explains (1min)

A quick 60-second overview of how SSRIs, the most common psychiatric medications, work. This includes medicines like Zoloft (sertraline), Prozac (fluoxetine), Paxil (paroxetine), Lexapro (escitalopram), and others! Explained by Dr. Shepard, a board-certified psychiatrist.



Watch: Physical Symptoms of Anxiety & Depression (14min)

People are shocked to find that the physical symptoms they have been struggling with are actually due to their anxiety and depression. In this video, I explain how headaches, sexual problems, memory issues, chronic pain, digestive problems and more can be related to your mental health!



Watch: Stress, Depression and Social Isolation (24min)

Social distancing can make stress and depression worse. Here are some ways to cope.



Dialectical Behavior Therapy/Borderline Personality Disorder

Online resources for Dialectical Behavior Therapy/BPD

Dialect Behavior Therapy Website​ An online resource library with guides to DBT and examples of self-guided exercises



Books & Workbooks on Dialectical Behavior Therapy/BPD

Click for Amazon links. The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your BPD (A New Harbinger Self-Help Workbook) by Dr. Daniel Fox Self-help for people with BPD The Dialectical Behavior Therapy Skills Workbook (A New Harbinger Self-Help Workbook) by Dr. McKay and Dr. Wood. Self-help for people with BPD, depression or anxiety. DBT skills can be helpful for anyone! The Dialectical Behavioral Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD and other Anxiety Symptoms by Dr. Chapman, Dr. Gratz, Dr. Tull. Using DBT techniques to help with Anxiety



Guides for Psychiatrists, Therapists and other Clinicians on DBT/BPD

DBT Skills Training Manual by Dr. Marsha Linehan DBT Skills Training Handout and Worksheets by Dr. Marsha Linehan DBT Made Simple (New Harbinger Series) by Sheri Van Dijk



G

Empath/Highly Sensitive Person (HSP)

H

MINDFULNESS/ACCEPTANCE COMMITMENT THERAPY (ACT)

Online resources for Mindfulness/Acceptance and Commitment Therapy (ACT)

Mindful Great site with lots of resources on mindfulness including articles, teacher directory, guided meditations, and how to get started with a mindfulness practice



MARYLAND RESOURCES

I

TOOLS FOR MANAGING MENTAL HEALTH

View Online Resources

Self-Rating Scales - The Mathers Clinic Self-Rating Scales can be a questionnaire or an inventory used to assess: attitudes, interests, abilities and performance. Click the link above to access various PDFs of self-rating scales!



J

TOOLS FOR MANAGING MENTAL HEALTH

View Online Resources

Self-Rating Scales - The Mathers Clinic Self-Rating Scales can be a questionnaire or an inventory used to assess: attitudes, interests, abilities and performance. Click the link above to access various PDFs of self-rating scales!



L

TOOLS FOR MANAGING MENTAL HEALTH

View Online Resources

Self-Rating Scales - The Mathers Clinic Self-Rating Scales can be a questionnaire or an inventory used to assess: attitudes, interests, abilities and performance. Click the link above to access various PDFs of self-rating scales!



M

MINDFULNESS/ACCEPTANCE COMMITMENT THERAPY (ACT)

Online resources for Mindfulness/Acceptance and Commitment Therapy (ACT)

Mindful Great site with lots of resources on mindfulness including articles, teacher directory, guided meditations, and how to get started with a mindfulness practice



MARYLAND RESOURCES

N

North Carolina Resources

Online resources for North Carolina residents

Duke University School of Nursing SER Hispano Project - Community Resources Latinx-friendly resources for health and social services available in Chatham, Durham, Orange and Wake counties. Free and low-cost options for health care and services addressing mental health, substance abuse, intimate partner violence, and other resources are provided.



O

TOOLS FOR MANAGING MENTAL HEALTH

View Online Resources

Self-Rating Scales - The Mathers Clinic Self-Rating Scales can be a questionnaire or an inventory used to assess: attitudes, interests, abilities and performance. Click the link above to access various PDFs of self-rating scales!



P

MINDFULNESS/ACCEPTANCE COMMITMENT THERAPY (ACT)

Online resources for Mindfulness/Acceptance and Commitment Therapy (ACT)

Mindful Great site with lots of resources on mindfulness including articles, teacher directory, guided meditations, and how to get started with a mindfulness practice



MARYLAND RESOURCES

R

Depression

Websites & Online Resources

Depression and Bipolar Support Alliance Support groups (including online), educational resources, wellness tips and tools​ NAMI Support groups (for all types of mental health issues, not just depression and bipolar disorder), educational resources, info on how to get treatment, crisis support Postpartum Progress Blogs, Q&A, links to support group, downloadable resources, list of female Black mental health providers by state who specialize in women's mental health Adolescent Depression Awareness Program Curriculums for educators and professionals that teach students about depression, its symptoms, causes and treatments.



Watch: How do Antidepressant Work? Psychiatrist Explains Explains (1min)

A quick 60-second overview of how SSRIs, the most common psychiatric medications, work. This includes medicines like Zoloft (sertraline), Prozac (fluoxetine), Paxil (paroxetine), Lexapro (escitalopram), and others! Explained by Dr. Shepard, a board-certified psychiatrist.



Watch: Physical Symptoms of Anxiety & Depression (14min)

People are shocked to find that the physical symptoms they have been struggling with are actually due to their anxiety and depression. In this video, I explain how headaches, sexual problems, memory issues, chronic pain, digestive problems and more can be related to your mental health!



Watch: Stress, Depression and Social Isolation (24min)

Social distancing can make stress and depression worse. Here are some ways to cope.



Dialectical Behavior Therapy/Borderline Personality Disorder

Online resources for Dialectical Behavior Therapy/BPD

Dialect Behavior Therapy Website​ An online resource library with guides to DBT and examples of self-guided exercises



Books & Workbooks on Dialectical Behavior Therapy/BPD

Click for Amazon links. The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your BPD (A New Harbinger Self-Help Workbook) by Dr. Daniel Fox Self-help for people with BPD The Dialectical Behavior Therapy Skills Workbook (A New Harbinger Self-Help Workbook) by Dr. McKay and Dr. Wood. Self-help for people with BPD, depression or anxiety. DBT skills can be helpful for anyone! The Dialectical Behavioral Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD and other Anxiety Symptoms by Dr. Chapman, Dr. Gratz, Dr. Tull. Using DBT techniques to help with Anxiety



Guides for Psychiatrists, Therapists and other Clinicians on DBT/BPD

DBT Skills Training Manual by Dr. Marsha Linehan DBT Skills Training Handout and Worksheets by Dr. Marsha Linehan DBT Made Simple (New Harbinger Series) by Sheri Van Dijk



S

MINDFULNESS/ACCEPTANCE COMMITMENT THERAPY (ACT)

Online resources for Mindfulness/Acceptance and Commitment Therapy (ACT)

Mindful Great site with lots of resources on mindfulness including articles, teacher directory, guided meditations, and how to get started with a mindfulness practice



MARYLAND RESOURCES

T

TOOLS FOR MANAGING MENTAL HEALTH

View Online Resources

Self-Rating Scales - The Mathers Clinic Self-Rating Scales can be a questionnaire or an inventory used to assess: attitudes, interests, abilities and performance. Click the link above to access various PDFs of self-rating scales!



 

US Crisis Resources & Hotlines

If this is a life threatening emergency please call 9-1-1 or go to the nearest emergency room.

If you don't know who to call in the US, you can always start by dialing the National Human Services Call Center @ 2-1-1

NAMI Hotline: 1-800-950-NAMI  

NAMI Crisis Text Line: Text "NAMI" to 741741

AFSP Crisis Text Line: Text "TEXT" to 741741

Suicide Prevention Lifeline: 1-800-273-8255

Please Live

American Psychological Association Help Center

  • Crisis hotline and resources

AFSP- Suicide Prevention Resources

ADHD/ADD

ADDitude

  • Free articles on coping with ADHD, quizzes on symptoms, resources

Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD)

  • Advocacy, free resources, free hotline to talk with an ADHD specialist, info for parents, educators, and people with ADHD.

​

Books/Workbooks (Click for Amazon Link)

Thriving with Adult ADHD: Skills to Strengthen Executive Functioning by Phil Boissiere MFT

​

Smart but Scattered: The Revolutionary "Executive Skills" Approach to Helping Kids Reach Their Potential

​

Smart but Scattered Teens: The "Executive Skills" Program for Helping Teens Reach Their Potential

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The Smart but Scattered Guide to Success: How to Use Your Brain's Executive Skills to Keep Up, Stay Calm, and Get Organized at Work and at Home

​

The Work-Smart Academic Planner, Revised Edition: Write It Down, Get It Done

  • For students in grades 6-12

​

Taking Charge of Adult ADHD by Russell Barkley, PhD

​

Understanding Girls with ADHD: How They Feel and Why They Do What They Do by Kathleen Nadeau, PhD, Ellen Littman, PhD, and Patricia Quinn, MD

​

Attention Girls!: A Guide to Learn All About Your ADHD by Patricia Quinn, MD

  • A guide for girls ages 7-11 who want to learn more about their ADHD and how to cope

​

AD/HD and the College Student: The Everything Guide to Your Most Urgent Questions by Patricia Quinn, MD

​

ADD-Friendly Ways to Organize Your Life: Strategies that Work by Judith Kolberg and Kathleen Nadeau, PhD

​

Anxiety

Anxiety and Depression Association of America

  • Information and links to other helpful websites

NIMH

  • Shareable anxiety infographics and resources

Anxiety Social Net

  • Community of people struggling with anxiety, blogs and more resources

​

Books/Workbooks (Click for Amazon Link)

The Anxiety and Phobia Workbook by Edmund Bourne

The Anxiety and Worry Workbook by David Clark and Aaron Beck

The Dialectical Behavioral Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD and other Anxiety Symptoms by Dr. Chapman, Dr. Gratz, Dr. Tull.

  • Using DBT techniques to help with anxiety​

​

Guides for Psychiatrists, Therapists, and Other Clinicians:

Cognitive Behavior Therapy, Third Edition: Basics and Beyond by Judith Beck

​

​

​

Body Image & HAES

ASDAH

  • Resources and information on fat acceptance and health in size diversity

Borderline PD & DBT

The Borderline Personality Disorder Workbook: An Integrative Program to Understand and Manage Your BPD (A New Harbinger Self-Help Workbook) by Dr. Daniel Fox

  • Self-help for people with BPD

The Dialectical Behavior Therapy Skills Workbook (A New Harbinger Self-Help Workbook) by Dr. McKay and Dr. Wood.

  • Self-help for people with BPD, depression or anxiety. DBT skills can be helpful for anyone!

The Dialectical Behavioral Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD and other Anxiety Symptoms by Dr. Chapman, Dr. Gratz, Dr. Tull.

  • Using DBT techniques to help with Anxiety

Dialect Behavior Therapy Website​

​

Guides for Psychiatrists, Therapists, and other Clinicians:

DBT Skills Training Manual by Dr. Marsha Linehan

DBT Skills Training Handout and Worksheets by Dr. Marsha Linehan

DBT Made Simple (New Harbinger Series) by Sheri Van Dijk​

​​

By & for BIPOC

Inclusive Therapists

  • Directory of culturally competent, social-justice oriented therapists. Especially focused on centering BIPOC, the LGBTQIA+ community, people with disabilities, and neurodiverse individuals.

Therapy for Black Girls​

  • Guide to help you get started in therapy, list of therapists

Therapy for Black Men

  • Blogs, articles, find a therapist or coach, additional resources

Postpartum Progress- Black Mental Health Providers

  • List of Black female US therapists (by state) with expertise in women's mental health

Depression & Bipolar Disorder

Depression and Bipolar Support Alliance

  • Support groups (including online), educational resources, wellness tips and tools​

NAMI

  • Support groups (for all types of mental health issues, not just depression and bipolar disorder), educational resources, info on how to get treatment, crisis support

Postpartum Progress

  • Blogs, Q&A, links to support group, downloadable resources, list of female Black mental health providers by state who specialize in women's mental health

Adolescent Depression Awareness Program

  • Curriculums for educators and professionals about depression, its symptoms, causes and treatment. 

​

​

Books/Workbooks (Click for Amazon Link)

The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Williams, Teasdale, Segal, and Kabat-Zinn

Cognitive Behavioral Workbook for Depression: A Step-by-Step Program by William Knaus

Don't Believe Everything You Feel: A CBT Workbook to Identify Your Emotional Schemas and Find Freedom from Anxiety and Depression by Robert Leahy

Mind Over Mood: Change How You Feel by Changing the Way You Think by Greenberger and Padesky

Finding Mental Healthcare

Inclusive Therapists

  • Directory of culturally competent, social-justice oriented therapists. Especially focused on centering BIPOC, the LGBTQIA+ community, people with disabilities, and neurodiverse individuals.

To Write Love on Her Arms

  • Search for free and low-cost counseling​ (U.S. only)

Psychology Today

  • Search for psychiatrists and therapists​ based on location, insurance accepted, areas of expertise, and more.

Grief and Loss

Adult Death of a Parent

  • An article with resources for those who have recently lost a parent, include some things you may experience and helpful actions

American Counseling Association Grief Resources

  • Resources including information, books, etc on grief and loss for adults and children

Best Online Grief Support Groups

  • A list of online grief support groups complete with descriptions and links

The Dougy Center

  • Resources for grieving families and children, including support groups for those in the Portland, OR area and a search function for over 500 support groups outside the Portland, OR area. 

​

Habit Change

Depression and Bipolar Support Alliance

  • Support groups (including online), educational resources, wellness tips and tools​

Postpartum Progress

  • Blogs, Q&A, links to support group, downloadable resources, list of female Black mental health providers by state who specialize in women's mental health

​

​

Books/Workbooks (Click for Amazon Link)

The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Williams, Teasdale, Segal, and Kabat-Zinn

Cognitive Behavioral Workbook for Depression: A Step-by-Step Program by William Knaus

Don't Believe Everything You Feel: A CBT Workbook to Identify Your Emotional Schemas and Find Freedom from Anxiety and Depression by Robert Leahy

Mind Over Mood: Change How You Feel by Changing the Way You Think by Greenberger and Padesky

Stop Self-Sabotage: Six Steps to Unlock Your True Motivation, Harness Your Willpower, and Get Out of Your Own Way by Judy Ho

Insomnia

Sleep Foundation

LGBTQ+

It Gets Better Project

  • Stories and resources from and for LGBTQIA+ youth, adults and educators

NAMI- LGBTQI

  • Resources, information on LGBTQIA+ mental health issues​

LGBT National Help Center

  • Free and confidential peer-support​ available over the phone or via online chat

The Trevor Project

  • Free, confidential crisis support for LGBTQ+ youth​

Personal Finance Guide for LGBTQ+ community

  • Information and resources for improving financial health 

Trans Student Educational Resources​

  • Resources, advocacy, and support for trans students.

​

Mindfulness & Acceptance and Commitment Therapy

Mindful

  • Great site with lots of resources on mindfulness including articles, teacher directory, guided meditations, and how to get started with a mindfulness practice

​

​

Schizophrenia and Other Psychotic Disorders

Schizophrenia and Related Disorders Alliance of America

  • Information, resources, peer support for patients and families

Substance Use Disorders & Other Addictions

Addiction Group

  • Get help finding the right Substance Use Disorder treatment for your individual needs and unique situations.

Columbus Recovery Guide

  • Resources and information for people with alcohol use disorders

Drug Rehab- Co-Occuring Disorders

  • Information on and resources for people with substance use disorders and other mental health issues (co-occuring or dual diagnosis)

SMART Recovery

  • Help for building healthy coping skills if you struggle with self-destructive habits.

 

Resources for families of people with substance use disorders and other addictions:

Adult Children of Alcoholics World Service Organization 

  • Support groups, resources, online sessions for adult children of parents with alcohol use disorders

Al-Anon Family Groups

  • Support groups for adults and teens (Alateen) with a loved one with an alcohol use disorder.

See also Codependency resources above

​

​

​

Suicide Prevention

#BeThe1To

  • Suicide prevention resources, how to help someone in crisis, education​

Tools for Managing Your Mental Health

Self-Rating Scales - The Mathers Clinic

  • Self-Rating Scales can be a questionnaire or an inventory used to assess: attitudes, interests, abilities and performance. Click the link above to access various PDFs of self-rating scales!

 
 
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©2020 by Melissa Shepard, MD