Self-help

These are some useful links for self-help. They are free and can be done from the comfort of your own home. Remember every small step counts, so these are a great starting place towards more positive mental health and wellbeing.

SilverCloud

SilverCloud is a website with courses you can do to improve your mental wellbeing. You can learn new ways to deal with the challenges you’re facing. It’s designed by clinical experts, and supported by the NHS and Scottish Government.

The following courses are available:

• Space from Stress
• Space from Sleep
• Space from Covid-19
• Space from Money Worries
• Space for Positive Body Image
• Self-management Toolkit

When you go into the SilverCloud for the first time, enter the access code Scotland2020.

Daylight

Daylight is a digital program to improve anxiety, based on Cognitive Behavioral Therapy (CBT). It’s clinically proven to help people improve their anxiety symptoms by teaching you techniques that help tackle the root causes. By using Daylight for just a few minutes each day, you can start to feel more in control.

You can download the app for iOS and Android devices.

Sleepio

Sleepio is a digital sleep improvement program based on Cognitive Behavioral Therapy (CBT). It’s clinically proven to help address the root causes of poor sleep and insomnia.

You can download the app for iOS and Android, or use on your web browser.

LIFE!…and How to Survive it

This YouTube channel has been set up to help us get through a period where we find ourselves feeling stressed, overwhelmed, and needing some help. Created by NHS Lothian, and presented by the East Lothian Psychological Therapies Services, the videos discuss different aspects of life, stress, and overcoming difficult times.

NHS Inform – Mental Health Self-Help Guides

The following are self-help guides for common mental health problems (CBT based):

• Anxiety self-help guide | NHS inform
• Bereavement and grief self-help guide | NHS inform
• Chronic pain self-help guide | NHS inform
• Depression self-help guide | NHS inform
• Obsessive compulsive disorder (OCD) self-help guide | NHS inform
• Panic self-help guide | NHS inform
• Phobias self-help guide | NHS inform
• Problem solving self-help guide | NHS inform
• Problems with anger self-help guide | NHS inform
• PTSD and CPTSD self-help guide | NHS inform
• Self-esteem self-help guide | NHS inform
• Self-help tool: Menopause and mental wellbeing | NHS inform
• Self-help tool: Periods and mental wellbeing | NHS inform
• Sleep problems and insomnia self-help guide | NHS inform
• Social anxiety self-help guide | NHS inform

NHS Talking Therapies Workbooks

The following interactive workbooks were created by the University of Exeter, designed for use within NHS Talking Therapies Services:

• Managing Your Worries – 2018CLES039_CEDAR_Managing_Your_Worries_(Interactive).pdf (exeter.ac.uk)
• Unhelpful Thoughts: Challenging Them and Testing them Out – 2018CLES041_CEDAR_Unhelpful_Thoughts_(Interactive).pdf (exeter.ac.uk)
• Problems to Solutions – 2018CLES040_CEDAR_Problems_to_Solutions_(interactive).pdf (exeter.ac.uk)
• Facing Your Fears – 2018CLES042_CEDAR_Facing_your_Fears_(Interactive).pdf (exeter.ac.uk)
• Resting Well – Steps to a Good Night’s Sleep2021CLES015_Resting_Well_(Interactive).pdf (exeter.ac.uk)
• Panic, Not: Managing Panic Disorder2021CLES009_CEDAR_Panic_Not_(Interactive).pdf (exeter.ac.uk)
• Lifting your Low Mood – 2021CLES009_CEDAR_Panic_Not_(Interactive).pdf (exeter.ac.uk)

GetSelfHelp – CBT

Cognitive Behavioral Therapy (CBT) has bene proven to help mental health problems. This website offers CBT self-help information, resources, therapy and free downloads of worksheets and handouts.

The Free Mindfulness Project

Mindfulness can be described as paying attention to what we are experiencing in this moment, and doing so with a particular attitude: One of curiosity, openness, acceptance and warmth.

The resource offers a collection of free-to-download mindfulness meditation exercises.