Helping myself

Therapy is an important part of many people's journey to living a fulfilling life. However, if entering therapy is not the right choice for you at this moment, there are many things you can do to which may help you experience more general wellbeing.

Self-Help: Free support at your fingertips

Taking care of your mental well-being doesn’t always mean formal therapy—there are many excellent self-help resources available online to support you in managing stress, anxiety, low mood, and life’s challenges.

The NHS "Every Mind Matters" webpage provides practical self-help strategies for a range of mental health concerns, including stress, anxiety, and sleep.

(www.nhs.uk/every-mind-matters)

Looking after your body to support your mind

Your physical health and mental well-being are closely linked. Prioritising sleep, nutrition, and movement can have a powerful impact on mood, stress levels, and resilience. Small, consistent changes can make a big difference in mental well-being

🔹 Sleep – Poor sleep affects emotional regulation and concentration. Aim for a consistent routine, limit screen time before bed, and create a relaxing wind-down ritual.
🔹 Diet – A balanced diet with whole foods, healthy fats, and steady blood sugar levels supports brain function and mood stability.
🔹 Exercise – Regular movement, whether walking, stretching, or high-intensity workouts, releases endorphins, reducing stress and anxiety.

Mindfulness

Mindfulness is the practice of bringing your attention to the present moment with curiosity and without judgment. It can help reduce stress, improve emotional regulation, and increase self-awareness. Simple mindfulness techniques, like breathing exercises, body scans, and mindful walking, can create a sense of calm and balance in daily life.

There are many freely available resources online and on YouTube which will provide an introduction to using Mindfulness.

Intense emotional distress or crisis

Struggling with overwhelming emotions can feel isolating, but help is available. If you are in crisis or feeling unsafe, please reach out—support is here for you.

Immediate Help:

Call 999 – If you or someone else is at risk of harm, seek urgent help.
Samaritans (116 123, free, 24/7) – A safe space to talk, any time, for any reason.
NHS 111 – For urgent but non-emergency mental health support.

Other Support Services:

Shout (Text ‘SHOUT’ to 85258) – Free, confidential crisis text support.
Mind (0300 123 3393) – Advice and support for mental health difficulties.
Childline (0800 1111) – Support for young people under 19.

If You’re Struggling Right Now:

Take slow, deep breaths and try to ground yourself in the present.
Reach out to a trusted friend, family member, or professional.
Remind yourself that distressing feelings are temporary—help is available, and you don’t have to go through this alone.

You deserve support. Please do not hesitate to reach out.