Self-help resources

There are a number of books, booklets, videos and apps which can help you better understand how you are feeling and provide you with strategies for managing your difficulties. These can be useful to look at and work through before coming for therapy sessions. They cover a range of issues including stress, low self-esteem, sleep problems and relationship difficulties.

Books

A list of recommended self-help books can be found on the Reading Well website. These are available to borrow from your local library.

Apps

The NHS Apps Library provides a list of digital tools to help you manage and improve your mental health.

UCL Positive app for students – an app to support your wellbeing

Websites and workbooks

Northumberland NHS self-help
Brief self-help leaflets on: Abuse, Alcohol, Anxiety, Domestic Violence, Self Harm, Panic, Depression, Post Traumatic Stress, Postnatal Depression, Obsessions and Compulsions

Centre for Clinical Interventions
Detailed workbooks on: panic, worrying, assertiveness, disordered eating, low self-esteem, managing distress, depression.

Talk Plus
This website has a range of booklets and videos explaining step by step how to use some of the key cognitive behavioural therapy techniques, for example behavioural activation, problem-solving, worry management and graded exposure. These may be used alongside some of the therapy sessions you attend in our service.

Good Thinking
Tools and resources to help yourself and others to feel better.

Mind
Mental health charity with lots of useful information.

Videos

What is CBT – Mind

Depression – I had a Black Dog

Depression & Low Mood – British Sign Language version

Glasgow Wellbeing Service – videos on anxiety, low mood, stress, sleep, panic and anger

Talk Plus – videos on a range of cognitive behavioural therapy techniques including behavioural activation, problem-solving, graded exposure and worry management

Understanding and managing stress – Mental Health Foundation

Managing chronic pain – Tame the Beast

Understanding pain in less than five minutes – painaustralia

Audio resources

Let’s talk about CBT – audio podcast by Dr Lucy Maddox, BABCP

NHS Moodzone – a range of audio guides and podcasts to boost your mood including low mood and depression, overcoming sleep problems, unhelpful thinking, and low confidence and assertiveness

Exercise and mental health – Mental Health Foundation

Glasgow Wellbeing Service – a range of audio resources on topics such as anxiety, relaxation, panic, sleep and stress

Translated materials:

iCope IAPT Bengali Relaxation audio (16- minutes)

iCope ‘What is depression and anxiety and how you can manage it’ audio (in Bengali) – 4-minutes

iCope ‘Relaxation exercise focusing on the breath’ audio (in Bengali) – 7-minutes

iCope ‘Mindfulness of thought’ audio (in Bengali) – 5-minutes