Resources

There are many excellent internet resources that can provide education and support on a variety of different personal growth or mental health issues.  These are our staff's favorites. While we recommend them, we cannot fully endorse all the information on these sites.

We think it is important for every individual to make informed choices about what material they receive and how they use it. It can also be important to speak with an informed and supportive person one-on-one. For further information about counseling services at SUNY Oneonta, see the Counseling Center Website.

For a list of campus resources available to SUNY Oneonta students see the Student Services website.

We also have a list of national and local phone hotlines and chatrooms/blogs that may be helpful to people that need information or support.

The Virtual Pamphlet Collection. A compilation  of electronic pamphlets from colleges and universities throughout the country. These cover a very wide range of topics: Loneliness, stress, depression, how to help a friend, and many more. You should also be aware that you may be reading a pamphlet from a college far away. Services, resources and phone numbers at one institution might be different from those at the SUNY Oneonta Counseling Center.

Social Networking Site for Young Adults Living with Mental Health Conditions. The National Alliance on Mental Illness (NAMI) recently launched a new online resource center and social networking website for young adults (ages 18-30) living with mental health conditions. It exists to empower young adults to live out their dreams and goals through peer support and resource sharing. The site includes a dedicated Campus Life section with discussion groups and resources. Create a free account for access to social networking. The site's NAMI-generated content can also be viewed without an account.

University of Wisconsin Counseling Center.This website has been recognized as a leader in college and university counseling center websites.  They have a good explanation of counseling center services and an excellent self-help page.

On-line Self-help book.  Mentalhelp.net presents this self help instructional manual for understanding some mental health problems and making a plan for working on them.

Tests Tests Tests. This is meant to be a fun link, that will allow you to explore your self through a variety of interesting quizzes. Many of these are not formally published tests, which have been standardized and researched, and we cannot attest to their validity or reliability. 

Go Ask Alice. Get answers to questions about physical and mental health issues.

National Institute of Mental Health. Lots of articles on different mental health issues.

U-Lifeline. A helpful resource for college students who want to learn more about mental health issues.

Half-of-us.com. This partnership between MTV and the Jed Foundation shows videos of celebrities and young people talking about their mental health problems to help people understand that half of all people have dealt with a mental health problem at some point in their lives.

Coping with and responding to traumatic events-National Institute of Mental Health Resources

Writing the Journey - check out this free online workshop to help you start journaling and try some exercises to help with your journal entries.

Public figures with Mental illness - It happens to everyone. Read about people with mental health problems that have accomplished great things.

Personality inventory  - Free personality inventory based on Jung's typology.

Cinema-therapy - Watch a movie that can help you to relate to a particular mental health issue.

The Jed Foundation- A leading resource on promoting emotional health and preventing suicide.

Organizations for Social Justice

Suicide Prevention Video

Black Lives Matter Meditation

Student Veterans

Self-Care Starter Kit

 

Alcohol and other drugs / Addiction resources

Alcoholics Anonymous

Adult Children of Alcoholics

Alcoholics Anonymous / Ala-teen

National Association for Children of Alcoholics

Cocaine Anonymous

Marijuana Anonymous

Narcotics Anonymous

The Awareness Center Resources for Adult Children of Alcoholics

National Institute on Drug Abuse

 

Anxiety

National Anxiety Foundation Website

Anxiety Panic Hub

Obsessive-Compulsive Disorder

Guidelines for Families coping with Obsessive Compulsive Disorder

The Anxiety Panic Internet Resource Webpage

Take a stress test

Ideas for relieving stress

 

Body image/ Eating issues

National Association to Advance Fat Acceptance

National Center for Overcoming Overeating - Women's Campaign to End Body Hatred and Dieting

Media and Body Image

Men and Eating Disorders

 

Depression 

American Psychological Association information about depression

Campus Blues is a helpful sight which addresses several topics of interest to college students. There are contributors from several campuses as well as a link beck to our campus.  

Depression and Bipolar Support Alliance

Depression in Men

 

Gambling

Problem and Compulsive Gambling

Addicted to online gambling?

 

Gay, Lesbian, Bisexual and Transgender Resources

Parents, Families and Friends of Lesbians and Gays (PFLAG)

Family PRIDE Coalition

The Renaissance Transgender Association

OutProud

Transgender Information Forum

Avert Website

Basic Rights

Lead With Love Film

Self-Care When Experiencing Gender Dysphoria

 

Grief

Griefworks

Survivors of Suicide

 

Relationships

Coping with a break-up

Self-Injury

First Signs

Self-Injury Foundation

 

Sexual Assault and Violence

Brochure on Recovering from Sexual Assault from the Rape Abuse & Incest National Network

Survivors of Incest Anonymous

National Sexual Violence Resource Center

Stalking Resource Center

For Male Survivors: 1 in 6 adult males have a history of child sexual abuse

Male Survivor: Overcoming Sexual Victimization of Men and Boys

New York City Alliance against Sexual Assault for advocacy, education and research

101 Resources for Domestic Violence Prevention

Sexual Health

The Kinsey Institute Sexuality Information Service for Students

Sex, Etc

Planned Parenthood: Ask Beth

Advocates for Youth Provides information about various sexuality and sexual health topics

Traumatic Events

Healing emotional and physical trauma: symptoms, treatment and recovery

Emotional and Psychological Trauma: Causes and Effects, Symptoms and Treatment

Coping with a sudden traumatic event from American University counseling Center

Interactive Online Program to help students respond positively after a crisis or traumatic event

 

Off-campus private and agency providers of mental health and substance abuse treatment services

This listing of practitioners is provided by the SUNY Oneonta Counseling Center, as a convenience for our students. It does not mean that we endorse any specific practitioner, group, or agency.

When contacting these professionals understand that many have small offices, with no secretary and only an answering machine. Be prepared to leave a message and they will call you back. When you speak with the person, be prepared to say a little about the kind of problems you have been experiencing, and ask if they work with that kind of problem. You should ask what their fee is, and what kinds of health insurance they will accept if you are planning to use health insurance. It will help if you find out beforehand, with your parent, partner, or employer, what the name of your health insurance is, and whether there are specific procedures you must use to get mental health or substance use treatment covered (For example, do you need "prior approval"?). If you do not have insurance and will need to pay for this yourself, some practices have a "sliding fee scale" which sets a fee based upon your income and other variables. The Otsego County Mental Health Clinic and Catholic Charities are two agencies that have sliding fee scales. There may be others, and some practitioners are willing to negotiate a fee when you are paying cash and not relying on health insurance reimbursement.

Find out how soon you can have an appointment. Also, a large amount of research suggests that the most important variable is the "client - therapist match", that is, finding someone you feel you can trust, and who you feel comfortable relating to. It may not be the first person you talk to, and that's OK. If you want help in deciding where to start, contact the SUNY Oneonta Counseling Center at 436-3368.

Emergencies

24 Hour Crisis Intervention
Mobile Crisis Assessment Team (MCAT)    
877 369-6699
844 732-6228
24-hour hotline

Alcohol and Drug Abuse Treatment Services

Otsego County Addiction Recovery Services
242 Main St
2nd floor
Oneonta, NY 13820
607-431-1030

Marie Hegeman LCSW
Nicole Gerace LCSW
8-12 Dietz St., Suite 201
Oneonta, NY 13820
607-432-9039

Leonard Singer LCSW
444A Main St
Oneonta, NY 13820
607-267-4470

Ann Marie Mills LCSW
3200 Chestnut St
Oneonta, NY 13820
607-436-9033 or 432-9295

Mental Health Agencies

(Resources in the community that provide mental health services on a sliding fee, including psychotherapy).

Otsego County Mental Health Clinic
242 Main Street 
Oneonta, NY 13820 
607-433-2343

Mary Imogene Bassett Hospital 
I Atwell Rd
Cooperstown, NY 13326 
607-547-3500

Sexual Assault Services

Opportunities for Otsego

Opportunities for Otsego Inc.
3 West Broadway
Oneonta, NY 13820
Main Office: 607-433-8000
Domestic Violence & Rape Crisis Emergency 24 hr hotline 432-4855 

Psychiatrists

Psychiatrists are people who have first undergone training as medical doctors, then specialized in the treatment of mental health problems. They can do psychotherapy and also prescribe medications.

Kenneth Gordon MD
25 Elm St
Oneonta, NY 13820
607-433-1663

Neander, Michael MD 
425 Main St. Oneonta, NY 13820

607 436-9732

Nurse Practitioner of Psychiatry

(Nurse Practitioners have a Master’s Degree and additional training in psychiatry. They are licensed by NYS, trained to provide psychotherapy and able to prescribe medication).

Theresa Von Hossel NPP
189 Main St
Oneonta, NY 13820
607-433-2914

Andrews, Julie RN NPP
75 Chestnut St.
Oneonta, NY 13820
607 441-5040

Psychologists

Psychologists are people who have completed a Ph.D. program in Clinical Psychology, then have completed an internship, and other requirements to be licensed by New York State.

James Bercovitz, Ph. D.
189 Main Street
Oneonta, NY 13820
Phone: 607-436-9159
Message: 607-433-0436

 

Private Practice Clinical Social Workers:

Social workers are people who have a Master's degree in Social Work (MSW), with a specialty in clinical social work. Most have received additional training and supervision in the practice of psychotherapy. Social workers are certified by New York State (CSW).

Barbara Agoglia, LCSW-R 
254 Main St., Oneonta, NY 13820 
607-432-1390

Charlotte Black, LCSW
143 Main St.
Oneonta, NY 13820
607-433-0475

William Carentz, LCSW
48 Dietz St.
Oneonta, NY 13820
607-432-1180

Debra J. Clark, LCSW-R 
10 Market St., Suite 5, 

Oneonta, NY 13820 
607 432-1914

Tim Donovan, LCSW-R 
75 Chestnut St., Oneonta, NY 13820 
607-432-1607

Sallie Dunham-Davis, LCSW-R
75 Market St.
Oneonta, NY 13820
607-433-0209

Vera Fischer, LCSW
75 Chestnut St
Oneonta, NY 13820
607-433-0774

Lisa Flachs, LCSW
75 Chestnut St
Oneonta, NY 13820
607-433-0774

Nicole Gerace, LCSW
8-12 Dietz St., Suite 201
Oneonta, NY 13820 
607-432-9039

Bill Grappone, LCSW
10 Market St
Oneonta, NY 13820
607-432-9128

Marie Hegeman, LCSW
8-12 Dietz St., Suite 201, 
Oneonta, NY 13820 
607-432-9039 
www.eap-counseling.com

Blanche Hill, LCSW-R
143 Main St., Suite 207
Oneonta, NY 13820 
607-434-6299

Ron LaFrance, Ed. D LMFT-R
75 Market St.
Oneonta, NY 13820 
607-437-4347, 607-433-0209

Jeanne Loh, LCSW-R 
22 Watkins Ave.
Oneonta, NY 13820 
607 433-0157

Ann Marie Mills, LCSW
3200 Chestnut St.
Oneonta, NY 13820
607-436-9033 or 607-432-9295

Hillary Pope, LCSW-R 
Dietz St.
Oneonta, NY 13820 
607-434-0818

Laurel Shaw, LCSW
164 Main St
Oneonta, NY 13820
607-432-3352

Adult Children of Alcoholics

*Black, C. (1982). It will never happen to me. Denver, CO: MAC Publishing.

Black, C. (1990) Double Duty. New York, NY: Ballantine Books.

Brown, S. (1992) Safe Passage: Recovery for Adult Children of Alcoholics. New York, NY: John Wiley and Sons, Inc.

David, J. (1994). The family secret: ACOAs tell their story. New York, NY: William Morrow and Company.

McConnell, P. (1986). A workbook for healing adult children of alcoholics. San Francisco, CA: Harper & Row.

Woititz, J. (1990). Adult children of Alcoholics, revised ed. Deerfield Beach, FL: Communications, Inc.

Anger Management

Lerner, H. (1985). The dance of anger: A woman’s guide to changing the patterns of intimate relationships. New York: Harper Perennial.

Potter-Effron, R. & Potter-Effron, R.T. (1994). Angry all the time: An emergency guide to anger control. New Harbinger Publications.

Weisinger, H. (1985). Dr. Weisinger’s Anger Workout Book. William Morrow & Co.

Anxiety

*Antony, M. & Swinson R. (2000). The Shyness and Social Anxiety Workbook: Proven techniques for overcoming your fears. Oakland, CA: New Harbinger Publications.

*Bourne, E.J. (1995). The anxiety & phobia workbook. Oakland, CA: New Harbinger Communications.

Davis, M., Eshelman, E.R. & McKay, M. (1995). The relaxation and stress reduction workbook 4th edition.Oakland, CA: New Harbinger Publications, Inc.

*Hyman, B. & Pedrick C. (2005). The OCD Workbook: Breaking free from obsessive-compulsive disorder.Oakland, CA: New Harbinger Publications.

Jeffers, S. (1988). Feel the fear and do it anyway reissue edition. Fawcett Books.

Leshan L. (1999). How to meditate: A guide to self-discovery. Little Brown & Co.

Nhat Hahn, T. (1992). Peace is every step: The path of mindfulness in everyday life. Bantam Books.

Steketee, G. & White K. (1990). When Once Is Not Enough: Help for obsessive compulsives. Oakland, CA: New Harbinger Publications.

Wilson, R.R. (1986). Don’t panic: Taking control of anxiety attacks. New York: Harper & Row.

Body Image and Eating issues

Kano, S. (1989). Making peace with food: Freeing yourself from the diet/weight obsession Revised ed. HarperCollins.

Chernin, K. (1994). The obsession: Reflections on the tyranny of slenderness. Perennial.

Chernin, K. (1994). The hungry self: Women, eating and identity. Perennial.

Freedman, R. (1990). Body love. HarperCollins Publishers.

Johnston, A.A. (2000). Eating in the light of the moon: How women can transform their relationship with food through myths, metaphors & storytelling. Gurze Designs & Books.

Roth, G. (1993). Breaking free from compulsive eating. Plume.

Roth, G. (1993). Feeding the hungry heart: Breaking free from compulsive eating. Plume.

Roth, G. (1993). When food is love: Exploring the relationship between eating and intimacy. Plume.

Tribble, E. & Resch, E. (1996). Intuitive eating: A recovery book for the chronic dieter: Rediscover the pleasures of eating and rebuild your body image. St Martins Mass Market Paper.

Depression

Burns, D.D. (1999). Feeling good: The new mood therapy 2nd edition. Avon.

Burns, D.D. (1999). The Feeling Good Handbook. Plume.

Greenburger, D. & Padesky, C.A. (1995). Mind over mood: Change how you feel by changing the way you think. New York: Guilford.

Lewinsohn, P.M., Munoz, R.F., Youngren, M.A., & Zeiss, A.M. (1986). Control your depression 2nd edition. Englewood Cliffs, NJ: Prentice-Hall.

Seligman, M.E.P. (1991). Learned Optimism. New York: A.A. Knopf.

Styron, W. (1992). Darkness visible: A memoir of madness. Vintage books.

Tanner, S. & Ball, S. (1989). Beating the Blues. Sydney, Australia: Doubleday.

Gay, Lesbian, Bisexual and Transgender Issues

*Howard, K. & Stevens, A. (Eds.) (2000). Out and about Campus: Personal accounts by lesbian, gay, bisexual & transgendered college students. New York: Alyson Books

Bass, E. & Kaufman, K. (1996). Free your mind: The book for gay, lesbian and bisexual youth – and their allies. HarperCollins.

Bernstein, R. A. (2003) Straight parents, gay children: Keeping families together. Thunder’s Mouth Press.

Gilespie, P. Editor. (1999) Love makes a family: Portraits of lesbian, gay, bisexual and transgender parents and their families. University of Massachusetts Press.

Rasi, R.A. & Rodriguez-Nogues L. (Eds.) (1995). Out in the workplace: The pleasures and perils of coming out on the job. Alyson publications.

Rhoads, R.A. (1994). Coming out in college: The struggle for a queer identity. Bergin & Garvey.

Savin-Williams, R.C. (2001). Mom, Dad, I'm Gay: How Families Negotiate Coming Out.American Psychological Association.

Grief

Colgrove, M., Bloomfied, H.H. & McWilliams, P. (1991). How to survive the loss of a love. Los Angeles, CA.: Prelude Press

Davis Prend, A. (1997) Transcending Loss: Understanding the lifelong impact of grief and how to make it meaningful. Berkley Publishing Group.

*Kushner, H.S. (1997). When Bad Things Happen to Good People reissue edition. Avon.

Edelman, H. (1995). Motherless daughters: The legacy of loss. Delta.

Grollman, E. & Malikow, M. (1999). Living when a young friend commits suicide. Beacon Press.

LeShan, E.J. (1976). Learning to say goodbye: When a parent dies. New York: Macmillan.

Men's Issues

Keen, S. (1992). Fire in the belly: On being a man. Bantam Doubleday Dell Publishing.

Bly, R. (1992). Iron John: A book about men. Vintage Books

Goldberg, H. (2000). The hazards of being male: Surviving the myth of masculine privilege. Wellness Institute.

Grubman-Black, S. (1990). Broken boys/mending men: Recovery from childhood sexual abuse. Blue Ridge Summit, PA: TAB Books.

King, N. (1995). Speaking Our Truth : Voices of Courage and Healing for Male Survivors of Childhood Sexual Abuse. Harper perennial Library.

Levinson, D.J. (1986). Season of a man’s life reissue edition. Ballantine Books.

Lew, Mike (2000) Leaping upon the Mountains : Men Proclaiming Victory over Sexual Child Abuse. North Atlantic Books.

Lew, M. (2004). Victims No Longer: Men Recovering from Incest and Other Child Abuse 2nd edition. Perennial Currents.

McMullen, Richie. (1990). Male Rape: Breaking The Silence On The Last Taboo. London: The Gay Men's Press.

Real, T. (1998). I don’t want to talk about it: Overcoming the secret legacy of male depression. Fireside.

Zilbergeld, B. (1999). The new male sexuality, revised edition. Bantam Doubleday Dell Pub.

Personality

Aron, E.N. (1997). The highly sensitive person: How to thrive when the world overwhelms you. Broadway Books.

Laney, M.O. (2002). The introvert advantage: How to thrive in an extrovert world. Workman Publishing.

Zimbardo, P.G. (1990). Shyness: What it is, what to do about it. Perseus Publishing.

Relationships & Break-ups

*Findling, R. (1999). Don't call that Man! A survival guide to letting go. NY: Hyperion.

Fischer, B. (1999). Rebuilding: When your relationship ends (3rd edition). Impact Publishers, Inc.

Fromm, E. (2000). The art of loving. HarperCollins.

Hendrix, H. (1988). Getting the love you want: A guide for couples. New York: Harper & Row.

*Katherine, A. (2000). Boundaries: Where you end and I begin. NY: Simon & Schuster.

*Lerner, H. (1997). The dance of anger: A woman’s guide to changing the patterns of intimate relationships reissue edition. HarperCollins.

Lerner, H. (1997). The dance of deception: A guide to authenticity and truth-telling in women’s relationships. HarperCollins.

Lerner, H. (1997). The dance of intimacy: A women’s guide to courageous acts of change in key relationships. HarperCollins.

Scarf, M. (1996). Intimate partners: Patterns in love and marriage. Ballantine Books.

Vaughan, D. (1990). Uncoupling: Turning points in intimate relationships. Vintage Books.

Self Esteem

*Brandon, N. (1995). The Six Pillars of Self-Esteem. NY, NY: Bantam.

McKay, M. & Fanning, P. (2000). Self Esteem: A proven program of cognitive techniques for assessing, improving and maintaining your self-esteem 3rd edition. New Harbinger Publications.

Helmstetter, S. (1990). What to say when you talk to yourself. Pocket books.

Seligman, M.P. (1995). What you can change… and what you can’t: The complete guide to successful self-improvement: Learning to accept who you are. Fawcett Books.

Self- Injury

Alderman, T. (1997). The scarred soul: Understanding & ending self-inflicted violence. New Harbinger Publications.

*Levenkron, S. (1998). Cutting: Overcoming and understanding self-mutilation. W.W. Norton & Co.

Sexual and Physical Violence

*Adams, C. (1989). Free of the Shadows: Recovering from Sexual Violence. Oakland, CA: New Harbinger Publications.

Bass, E. & Davis, L. (1992). The courage to heal: A guide for women survivors of child sexual abuse 2nd Edition. New York: Harper & Row.

Benedict, Helen (1994). Recovery: How to survive sexual assault for women, men, teenagers, and their families. Columbia University Press, New York.

Davis, L. (1990). The courage to heal workbook: A guide for women and men survivors of child sexual abuse. New York: Harper & Row.

Davis, Laura. (1991). Allies In Healing: When The Person You Love Was Sexually Abused As A Child. New York: Harper Perennial.

Grubman-Black, S. (1990). Broken boys/mending men: Recovery from childhood sexual abuse. Blue Ridge Summit, PA: TAB Books.

King, N. (1995). Speaking Our Truth : Voices of Courage and Healing for Male Survivors of Childhood Sexual Abuse. Harper perennial Library.

Lew, Mike (2000) Leaping upon the Mountains : Men Proclaiming Victory over Sexual Child Abuse. North Atlantic Books.

Lew, M. (2004). Victims No Longer: Men Recovering from Incest and Other Child Abuse 2nd edition. Perennial Currents.

Maltz, W. (1991). The sexual healing journey: A guide for survivors of sexual abuse. New York: Harper Perennial.

McMullen, Richie. (1990). Male Rape: Breaking The Silence On The Last Taboo. London: The Gay Men's Press.

Rather, E. (1990). The other side of the family: A book for recovery from abuse, incest and neglect. Deerfield Beach, FL: Health Communications, Inc.

Scarce, Michael & Rubenstein, William B. (2002). Male on male rape: The hidden toll of stigma and shame. Perseus Book Group.

Walker, L.E. (1979). The Battered Woman. New York: Harper & Row.

Warshaw, R. (1988). I never called it rape: The Ms. report on recognizing, fighting and surviving date and acquaintance rape. New York: Harper & Row.

Women's Self-Care

Sark. (1997). Succulent Wild Woman. Fireside.

Louden, J. (1992). The woman’s comfort book: A self-nurturing guide for restoring balance in your life. New York, NY: HarperCollins.

*Torre-Bueno, A. (1997). Peace after Abortion. San Diego, CA: Pimpernel Press.

There are some great websites that allow individuals to do some self-assessment on issues regarding mental health concerns. Here are some of our favorite websites for self assessment. 

Self-assessment about a mental health issue can be very helpful but does not  take the place of talking to an informed and supportive person who cares. These self assessments can be helpful first steps towards personal growth either in counseling or through self-directed learning.

Personality Assessment - Find out what your personality type is! This assessment is based on the Meyers-Briggs Type indicator.

General Mental Health Screening-  Screens for thirteen of the most common mental health conditions that college students face, including depression and anxiety.

Strength-based assessments - links to multiple positive psychology self-assessments. Discover your personal strengths and find out about other factors related to happiness.

Alcohol Screening - Do you think you may have a problem with Alcohol?

Internet addiction screening

We are Here to Listen
Adapted from Bader and Haas

We are here to listen,
Not to work miracles.

We are here to help people discover what they are feeling,
Not to make feelings go away.

We are here to discuss steps with people,
Not to take steps for them.

We are here to help people discover their own strength,
Not to rescue them and leave them still vulnerable.

We are here to help people discover they can still help themselves,
Not to take responsibility for them.

We are here to help people learn to choose,
Not to make it unnecessary for them to make difficult choices.

We are here to provide support for change.

Autobiography in Five Short Chapters
By Portia Nelson

Chapter I

I walk down the street.
There is a deep hole in the sidewalk.
I fall in
I am lost . . . I am helpless
It isn’t my fault.
It takes forever to find a way out.

Chapter II

I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place.
But, it isn’t my fault.
It still takes a long time to get out.

Chapter III

I walk down the same street
There is a deep hole in the sidewalk.
I see it is there.
I still fall in . . . it’s a habit.
My eyes are open.
I know where I am.
It is my fault.
I get out immediately.

Chapter IV

I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter V

I walk down another street.

Shine
By Nelson Mandela

Our deepest fear is not that we are inadequate;
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that frightens us.
We ask ourselves,
“Who am I to be brilliant, gorgeous, talented, fabulous?”
Actually, who are you NOT to be?
You are a child of God.  Your playing small does not serve the world.
There is nothing enlightened about shrinking so that others will not feel insecure around you.
We are all meant to shine – as children do.
We are born to manifest the glory of God that is within us.
It is not just some of us: it is all of us.
As we let our own light shine, we give others permission
to do the same.  As we are liberated from our own fear,
our presence automatically liberates others from their fear.
May we all give ourselves permission to shine today
so that the truth is reflected in all of us.

Loving kindness
A traditional Buddhist meditation and self-blessing

May I be safe from inner and outer harm.
May I be happy and peaceful.
May I be healthy and strong.
May I care for myself lovingly in the world.

May all beings be safe from inner and outer harm.
May all beings be happy and peaceful.
May all beings be healthy and strong.
May all beings care for themselves lovingly in the world.

Serenity Prayer
Reinhold 
Neibuhr

God, grant me the serenity to accept the things I cannot change, 
The courage to change the things I can, 
And the wisdom to know the difference.

If my Insides were my Outsides
by Angela S. Lowe

If my inside were my outside
Then no one would know
In a glance
In a first look
What I was
Or more important
Who I was
We all know there's harassment
It takes on many forms
It happens in the classroom
In organizations
In residence halls
But if my inside were my outside
We could change this reality
Because you'd have to forget all the stereotypes
And just concentrate on me
If my inside were my outside
Then you couldn't
Judge me
Label me
Make assumptions 
without first
Asking me questions
And you would want to ask me
If my inside were my outside
Because it would be the only way
To know
What I think
What I feel
What I love
What I hate
What movies I like to watch
What food I like to eat
What music I like to listen to
What language I like to speak
If my inside were my outside
Then the first thing you'd see
Wouldn't be 
My color
My breasts
My walk
My hair
My heritage
My talk
If my inside were my outside
Then you wouldn't make 
Mistaken assumptions
I am here to get married
Of course I want a beer
I am here on a scholarship
I am sensitive by nature
I have feelings
I shouldn't be called on in class
You better lock your doors
I'll understand and tolerate your jokes
I have money and you can't have any
I'll probably get AIDS
I'll only sit with people like me
I'll use my body as a resume
If my inside were my outside
Then I wouldn't be afraid
To walk with myself alone
To sit with you in the cafe
To raise my hand in class
To let you know who I am
To go to parties where I'm out-numbered
To see a teacher after class
To be counted among the masses
To spend all my time trying to fit in
To spend all my time trying to match your life
Instead of investigating my own
If my inside were my outside
Then you really wouldn't know
You'd have to get to know me first
You'd have to start by saying hello
And after you got to know me
You may still find I'm a jerk
But you couldn't just assume it
It would take a little work
And you might find out
I'm beautiful
You might find that in the end
And you'll get something
You hadn't counted on
You'll get yourself a friend 
We all know there's harassment
It takes on many forms
It happens in the classroom
In organizations
In residence halls
But if my inside were my outside
We can change this reality
Because you'd have to forget all the stereotypes
And just concentrate on me!

Parable of a Cherokee Chief

An elder Cherokee Chief took his grandchildren into the forest and said to them, "A fight is going on inside me. This is a terrible fight between two wolves. One is the wolf of fear, anger, arrogance and greed. The other wolf is the wolf of courage, kindness, humility and love." The children sat very quiet listening to their grandfather. He then said to them, "This same fight between the two wolves that is going on inside of me is going on inside of you and inside every person." The children thought about it for a minute and then one child asked the chief, "Grandfather, which wolf will win the fight?" He said quietly, "The one you feed."

On Joy and Sorrow
from the Prophet by Kahil Gibran

Then a woman said, "Speak to us of Joy and Sorrow."
And he answered:
Your joy is your sorrow unmasked.
And the selfsame well from which your laughter rises was oftentimes filled with your tears.
And how else can it be?
The deeper that sorrow carves into your being, the more joy you can contain.
Is not the cup that hold your wine the very cup that was burned in the potter's oven?
And is not the lute that soothes your spirit, the very wood that was hollowed with knives?
When you are joyous, look deep into your heart and you shall find it is only that which has given you sorrow that is giving you joy.
When you are sorrowful look again in your heart, and you shall see that in truth you are weeping for that which has been your delight.
Some of you say, "Joy is greater than sorrow," and others say, "Nay, sorrow is the greater."
But I say unto you, they are inseparable.
Together they come, and when one sits alone with you at your board, remember that the other is asleep upon your bed.
Verily you are suspended like scales between your sorrow and your joy.
Only when you are empty are you at standstill and balanced.
When the treasure-keeper lifts you to weigh his gold and his silver, needs must your joy or your sorrow rise or fall.

Risk
by Janet Rand

To laugh is to risk appearing the fool. 
To weep is to risk being called sentimental.
To reach out to another is to risk involvement.
To expose feelings is to risk exposing your true self.
To place your ideas, your dreams in front of a crowd is to risk being called naive.
To love is to risk not being loved in return.
To live is to risk dying.
To hope is to risk despair, to try is to risk failure.
But risks must be taken because the greatest risk in life is to risk nothing. The person who risks nothing does nothing, has nothing and becomes nothing.
He may avoid suffering and sorrow, but he simply cannot learn, feel, change, grow, love and live. Chained by his certitudes, he is a slave, he has forfeited his freedom.
Only the person who risks is truly free.