Here you will find a collection of self-help resources for a range of different mental health presentations and issues. If further support is needed that is not a life threatening emergency, please contact your GP.
General Self-Help Resources
Breathing Space – Breathing Space provides a free and confidential helpline aimed at people who are suffering from low mood or depression, and is specifically targeted at young men, aiming to provide an easily-accessible ‘first stop’ service.
Centre for Clinical Interventions – A range of self-help resources and workbooks that consist of a set of modules to help you work through any struggles with mental health. The workbooks are based on the specific presenting issue.
Hands on Scotland – A Toolkit of helpful responses to encourage children and young people’s emotional wellbeing.
Mental Health and Wellbeing Apps – If you have access to a tablet or a smartphone you can find other forms of support through NHS approved mental health and wellbeing apps.
Mental Health Foundation – Mental Health Foundation is a UK charity that provides information, carries out research and campaigns and aims to help people survive, recover from and prevent mental health problems.
NHS Inform Self-help guides – Both physical and mental self help guides can be found at NHS Inform.
NHS Forth Valley Leaflets – Downloadable information and advice on a wide range of commonly experienced mental health issues and difficulties.
Samaritans – If something is troubling you, then Samaritans can help. They will provide someone to talk to whether it be via the telephone, email or face to face in one of their local branches.
Scotland’s Mental Health First Aid – This is an online course aimed at anyone who wants to help someone with mental health problems whether in a professional or personal capacity.
Online CBT Programmes
Beating the Blues – Beating the Blues is an 8 week self-help program you can access online based on CBT principles to help to manage and cope with anxiety and depression. The program is interactive and allows you to access any of the resources whenever needed. In order to access Beating the Blues, ask your GP for a referral.
Living Life to the Full – Free online courses covering low mood, stress and resiliency. Work out why you feel as you do, how to tackle problems, build confidence, get going again, feel happier, stay calm, tackle upsetting thinking and more. The courses are free for individuals using them in their own lives.
Silver Cloud – Silver Cloud is an online self-help package to help with coping with Covid-19, depression, anxiety, and the emotional impact of physical health problems. This new suite of resources makes it easier to access Computerised Cogntive Behavioural Therapy (CBT) from home on your mobile, tablet, or computer. To be referred to this program please contact your GP. You can find more information about this here.
Stress Control Courses – A free Stress Control Course which runs over six weeks is available in Alloa, Stirling and Falkirk areas. If you want to learn better ways to handle common problems such as stress, anxiety, low mood, low self-confidence, poor sleep and panic then come along. Stress Control is an afternoon or evening class – not group therapy – so you don’t have to talk about your problems in front of others. You just sit back and learn some great ways to control stress. You can even bring a friend/relative/colleague if you wish!
Each week, you will get a booklet to take away as well as a free relaxation CD.
Alzheimer Scotland – Alzheimer Scotland provides a wide range of specialist services for people with dementia and their carers. They offer personalised support services, community activities, information and advice, at every stage of the dementia journey.
You can contact them on 0808 808 3000 or visit www.alzscot.org.
Age Scotland – is a charity that offers support and advice for older people. You can visit www.ageuk.org.uk/scotland or call 0800 12 44 222.
Silver Line Scotland – 0800 470 80 90 (24 hours) – this is a telephone service providing support and advice specifically for older people.
Carer’s Centres – these centres offer support for those caring for others. You can find information on their websites or contact them on the numbers below:
Problems with Anger self-help guide – A guide developed by NHS Inform to help you respond to thoughts and feelings of anger in a more helpful way.
How to control your anger (NHS Inform)
Why am I so angry? (NHS Inform)
Anger Self Help Audio – This guide aims to help you to recognise whether you may be experiencing anger problems, understand what anger is, what causes it and what keeps it going, and find ways to understand, manage or overcome your anger. Accompanying worksheets are also available.
Anxiety Self-Help Guide – A guide developed by NHS Inform to help you understand more about anxiety, and find ways to cope with feelings relating to anxiety.
Why do I feel anxious and panicky? (NHS Inform)
Anxiety stress and related conditions (15 min video) – A video developed by the Mental Health information Station that follows Jake’s experiences of anxiety and stress. The animation explains how these common emotions can develop and how they can affect our daily lives. We follow Jake’s efforts to deal with the problems before being given guidance on how to deal with these types of conditions.
Low mood and Depression (NHS Inform)
Tips for coping with depression (NHS Inform)
Depression self-help guide – A guide developed by NHS Inform to help you understand more about depression, and find ways to cope with feelings relating to this.
Depression Self Help Audio – This guide aims to help you to recognise whether you may be experiencing symptoms of depression, understand what depression is, what causes it and what keeps it going and find ways to understand, manage or overcome your depression. Accompanying worksheets are also available.
Emotional Resources Adapted Materials (NHS Fife) – An adapted online version of the emotional resources group which aims to help you manage your emotions and emotional responses to life events and those around you in a more helpful way.
Are you having panic attacks? (NHS Inform)
Panic self-help guide – A self-help guide developed by NHS Inform to help you recognise the signs of panic and respond to them.
How to deal with panic attacks (NHS Inform)
Panic Audio Clip – Dealing with a panic attack can be a traumatic experience. Anything that we can do during a panic attack can sometimes really help, so for an MP3 audio file to listen to in the moment click the link above.
No Panic – A website containing helpful resources for individuals who suffer with panic attacks. The link below contains a 4.23 minute audio clip to help ease the symptoms of a panic attack.
How to Breathe to Control Panic – A youtube video (4 mins) created by No Panic to help you breathe through a panic attack.
Post-traumatic stress self-help guide – A guide developed by NHS inform based on CBT principles which supports people experiencing PTSD symptoms and suggest ways to cope and manage this.
HeadFit: Online tool to support deference personnel – An online platform with resources specifically aimed at supporting those who work as defence to take a more proactive approach to their mental health and mental fitness.
- De-stress – Help you with techniques to de-stress
- Drive – Improve your motivation and drive
- Confidence – Increase your confidence
- Mood – Improve your mood
Problem solving self-help guide – This self help guide introduces strategies for problem solving. The process is broken down into five steps. Accompanying worksheets are also available.
Problem solving audio clip – A clip that talks you through helpful ways to try to solve problems that could cause you stress.
Social Anxiety self-help guide – A self-help guide developed by NHS Inform that aims to help you understand more about what social anxiety is and how to manage or overcome it.
Stress: Self-help guide – A guide developed by moodjuice to help manage the symptoms of stress.
10 Stress Busters (NHS Inform)
Step on Stress – Free stress management course (NHS Fife) – A free stress management course created by NHS Fife Psychology Service to help adults learn how to manage stress and anxiety. Due to the recent COVID-19 pandemic an abbreviated modified version of the course has been made freely available online.
Stress control – A free online adaptation of Stress control classes – A 6 week Stress Control classes, delivered by the developer Dr. Jim White over live-steam. Sessions can be accessed in either the morning or evening via Youtube at scheduled times.
Breathing and relaxation exercises for stress (NHS Inform)
Trauma and the Brain (NHS Lanarkshire EVA Services) – An animation developed by NHS Lanarkshire that explains how Trauma can affect the brain. This animation aims to help you understand how a survivor of abuse my respond differently to everyday life.
Adverse Childhood Experiences (ACEs): Impact on brain, body and behaviour (6 mins) – Often trauma can stem from adverse experiences in childhood that can then go on to significantly impact how a person can function and interact with others in day to day life. This video explains how experiences in childhood can lead to this.