Telka's Workbook and other downloadable Tools

 Enjoy your complimentary materials, available by downloading.  Telka's 250 page CBT self-help workbook (15.2 MB file) contains the materials and instruction used in Telka's popular solution focused therapy services.  

(This is a work in progress, without professional editing.)  

Telka's 10 Emotional Management Skills pdf

Manage anger, improve emotional intelligence and transform blame into insight.

Feelings Are Not Facts pdf

Just because you feel it, does not make it true. "Feelings are not facts" and other emotional intelligence skills.


What are normal emotions?  Referencing the movie “Inside Out,” this video explains how embracing uncomfortable emotions rather than avoiding, shaming or fearing them, is the healthy way to cope with moods. (6 min)  

4 communication patterns that ruin relationships

John Gottman PhD has a 90% accuracy of predicting which relationships will succeed or fail based on his research of communication patterns. Learn how to save your relationship by using his tools.

How to Make Stress you Friend

In this 13 minute talk  2013 Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others. 

Links to more recommended mental health videos


Videos to help manage difficult emotions

 Need emotional skills?:

1.   Why Emotional Quotient (EQ) is More Important Than IQ | TEDxWaiakea |Michael Benner| 14 min. 

2.  A call to men: changing how we role model emotions | Tony Porter |Ted| 11 min 

3. Anger, Compassion: What It Means To Be Strong | Russell Kolts | TEDxOlympia  (13 min)

VIdeos to understand depression, grief and resilience

1.  What is depression?  (4 min) Helen Farrell Ted. Ed  

2. Andrew Solomon takes you across the world to interview others with depression (Ted talk 30 min)

3. This could be why you are depressed and anxious |Jon Hari |TEDSummit 2019| 21 min.

4. We don't "move on" from grief. We move forward with it  12 min. (Nora McInerny | TEDWomen 2018)

5. The Secret of Becoming Mentally Strong | Amy Morin | TEDxOcala (15 min) 

Videos to address that bad habit ...........or is it an addiction?

Videos to understand your brain

 1.  The psychology of post-traumatic stress disorder | Joelle Rabow Maletis | TED-Ed| 5 min

2. Bipolar Depression: What is bipolar disorder? 6 min (Helen M. Farrell | TED-Ed) 

3.  Happy Brain: How to Overcome Our Neural Predispositions to Suffering | Amit Sood, MD | TEDxUNI Author of The Mayo Clinic Guide to Stress-Free Living - 2015 18 min  

Videos to help with panic attacks

1. Panic Attack What is it?  | (4 min)  

2. How to handle a panic attack (4 min) 

3. The long journey to 10% happier, Dan Harris Panic attack on live TV  | 14 min | 

Videos for coping with anxiety

1. Rethinking anxiety: Learning to face fear | Dawn Huebner | 2015 TEDx 18 min  

2.  High Functioning Anxiety| (The Mighty, 2 min )

3. Tool #1   General anxiety|  (4 min) 

4. Tool #2  Martha Beck PhD|  Harnessing fear (9 min)

5. Tool # 3   4 Ways to Stop an Anxiety Spiral | SuperSoul Sunday | Oprah Winfrey Network (4 min)  

6.   100 days without fear | Michelle Poler | TEDxHouston.(2015) 15 min  

Videos for coping with OCD

1.  How to Deal With Intrusive Thoughts (3 min)  

2. Science of How OCD Works (Dealing with Brain Lock 7 min ) 

3.  Starving The OCD Monster | Tauscha Johanson | TEDx 13 min  

recommended videos for Relationships, stress and self esteem


Videos for healthier relationship skills

1.  The person you really need to marry | Tracy McMillan |Tedx| 14 min|   

2.  Bruce Feiler | The Secrets of Happy Families| Tedx  (18 min)  

Videos for stress management skills

1. How to think in shades of grey, (balanced and logical perspective) avoid thinking in extremes of either catastrophe or perfect ” 4 min 

2. Author of Mayo Clinic Guide to Stress Free Living, Happy Brain: How to Overcome Our Neural Predispositions to Suffering | Amit Sood, MD | TEDxUNI|  18 min  

3.  Change your story, change your life Lori Gottleig| Ted@Dupont| Sept 2019 16 min

Videos for skills at work

1.  How do you deal with jerks at work? Podcast|  Adam Grant  | 47 min . 

2. Want more Adam Grant? Adam Grant podcast series through podcasts 

3. Are you a giver or a taker? | Adam Grant |  Ted@IBM  14 min video  

4 . Workplace culture | David Logan Tedx (16:39 min) 

Videos for healthier self-esteem

1. We are all hiding something, let's find the courage to open up |  Ash Beckham Ted  (9 min) 

2. Listening to shame| Brene Brown PhD. | Ted. 2012 |  21 min 

3. Why your critics aren’t the ones who count | Brene Brown PHD|  2013 |22 min

4.Susan Cain author of Quiet. Ted talk Introverts are valuable. (19 min) 

Videos about violence against women

Violence against women is a men's issue   | Jackson Katz || 13 min

 What were you wearing?  |   Tracey Ullman's Show  |  2 min 

Need help now? The National Domestic Violence Hotline



Materials on this site are not intended to substitute or replace medical care

Telka's tools, resources and recommendations are not a substitute for mental health treatment or intended to be used as medical care. This site is not intended to diagnose or treat medical conditions or psychiatric concerns. Always consult your own health care professional for the  treatment of mental illness.  

Call 911 or report to the nearest emergency room when in crisis

Report to the nearest emergency room when you have a mental health emergency.  Telka does not offer emergency services or crisis intervention.  Telka is not a physician, does not prescribe medication.  

Suicide Prevention Hot line