Self Help Guides
A list of self-help guides to help you understand, as well as support you, with things you or someone you know may be experiencing.
5 Ways to Wellbeing
Evidence suggests that small changes can help to improve your emotional wellbeing and mental health. If you give them a try you may feel happier, more positive and able to get the most out of each day.
Apple (Acknowledge, Pause, Pull Back, Let Go, Explore)
A different way to react to negative thoughts or thoughts that may cause you to feel angry, sad or worried. Remember Don’t believe everything you think! Thoughts are not necessarily facts. Follow the link to find out more. https://www.getselfhelp.co.uk/docs/APPLE.pdf
The ‘Helicopter View’ shows you how to take a step back from what’s happening so that you can see the bigger picture and look at things in a different way.
The inner critic (or Poison Parrot) helps you recognise when you are being unnecessarily hard on yourself and encourages you to look at yourself more positively.
Low Self Esteem
Information about thoughts and feelings you may experience if you are sometimes negative or critical about yourself. Some suggestions of how to think and act differently to feel more positive about yourself and who you are. Follow the link to find out more. https://www.getselfhelp.co.uk/docs/SelfEsteemQR.pdf
This self-help sheet is an introduction to ‘mindfulness’. Mindfulness encourages you to pay more attention to the present moment – to your own thoughts, feelings and to the world around you. It can also help improve your mental health and emotional wellbeing.
Sometimes we can get into unhelpful thinking habits and think negatively about ourselves and situations. Using positive statements can help us to develop a new way of thinking about ourselves and our situations. Follow the link to find out more. https://www.getselfhelp.co.uk/docs/PositiveAffirmations.pdf
This self-help sheet offers some useful and easy to follow advice that may help improve your sleep. This can lead to more positive mental health and emotional well-being.
STOPP is a way of helping you deal with and understand situations and feelings that you may experience. It helps you to take a step back and think before you react.
The Mind Bully
Bullying can be difficult and upsetting when we experience it from other people but imagine if you had a mind bully. The Mind bully can say upsetting things, you try to argue with it but it makes you feel worse. You can feed it by listening to what it says and believing all of the negative things it says are right, imagine what it would be like to stop listening to the mind bully, stand up to it and take back control. Follow the link to find out more. https://get.gg/docs/TheMindBully.pdf
A closer look at the thoughts, feelings and bodily sensations you may experience when you feel angry and a different way to react and think about these feelings. Follow the link to find out more. https://www.getselfhelp.co.uk/docs/AngerQR.pdf
Worry – Setting times for worrying or NOT worrying
Worrying all the time can be tiring and sometimes your mind just won’t stop worrying or over thinking. Imagine what it would be like to set some time aside just for worrying but then making the rest of the day a worry free zone. Follow the link to find out more. https://www.getselfhelp.co.uk/docs/WorryZones.pdf
The ‘Worry Tree’ helps you recognise the things that you are worrying about and then work out how to reach a place where you can let go of your worries.