If you are in a crisis and need support immediately, please go to our Get Help Now page where you will find a list of helplines and services that can help you urgently.
Welcome to our self-help page
If you are experiencing low mood, anxiety or stress in your life then looking into self-help approaches might be the right option for you. There is a combination of factors that may impact our mental health and wellbeing (lifestyle, work, relationships, isolation, finances, poor health) and it’s important to know that self-help doesn’t have to mean you are doing it alone.
This page will help you to identify evidence-based resources that are tailored to help manage your symptoms, navigate services that are available throughout the whole of East Lothian and guide you to identify coping strategies.
The following resources were developed to help you identify, treat and manage mental health difficulties and disorders.
NHS Inform mental health booklets
The following booklets can help you understand more about mental health difficulties and conditions as well as how to manage them.
- anorexia nervosa
- anxiety disorder in children
- attention deficit hyperactivity disorder (ADHD)
- binge eating
- bipolar disorder
- eating disorders
- gender dysphoria
- mental health difficulties after birth
- munchausen’s syndrome
- obsessive-compulsive disorder (OCD)
- panic disorder
- personality disorder
- post-traumatic stress disorder (PTSD)
- postnatal depression
- seasonal affective disorder (SAD)
- suicide information
NHS Inform has a selection of self-help guides which uses a form of therapy called cognitive behavioural therapy (CBT).
The following booklets cover a wide variety of subjects and offer useful skills to cope.
- obsessions and compulsions
- post-traumatic stress disorder (PTSD)
- shyness and social anxiety
- sleep problems
Stress Control is a 6-week evening class focusing on understanding what stress is, how it affects us and how we can manage it. At any one time, it is believed 1 in 5 of us suffer from stress and the sources of stress are widespread. During the course, we explore how stress affects how we think, how our body feels, what we do and our sleep pattern. The course is educational and each session is complemented with a summary handout and relaxation materials.
The course is free to attend and places can be booked by contacting Changes Community Health Project on 0131 653 3977 or firstname.lastname@example.org
You can find out when the next classes are running on the Stress Control page.
A self-help group is a gathering of people who share similar experiences, such as a health condition or life event ie bereavement, anxiety, cancer. The aim of the group is to provide a safe space so you can share your experiences with people who understand what you are going through. It can be a time to share information and provide support for one another.
Please click here to view all the self-help groups listed on Eastspace.
- Living Life to the Full is an online self-help course for anxiety, depression and related mental health difficulties.
- The Centre for Clinical Interventions’ website has free workbooks and resources for a range of mental health difficulties.
- Mood Gym is an interactive self-help website which uses cognitive behavioural therapy.
- *Mind has a wide selection of self-help information and resources including tips for ‘everyday living’ and ‘treatment’.
*Mind is a mental health charity based in England and doesn’t operate in Scotland.
- Get Self-Help provides resources such as worksheets, information sheets and mp3s.
- Self-Help Access in Routine Primary Care (SHARP) was designed to provide resources for primary care practitioners to support people affected by mild to moderate mental health difficulties.
- Clinical Education Development and Research (CEDAR), part of the University of Exeter, has a wide selection of resources on topics such as unhelpful thoughts and enhancing resilience.
- The Centre for Clinical Interventions (CCI)’s website has created resources for clinicians, and for those who are experiencing and/or supporting someone with mental health difficulties
There are lots of apps available to help you manage your symptoms and improve your mental health and wellbeing.
Click here for a full list of NHS approved mental health apps.