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NHS resource providing a self-help guide for problem solving based on Cognitive Behavioural Therapy (CBT)

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1. Introduction

It's easy to feel overwhelmed by problems, particularly if you're experiencing mental health difficulties. This guide:

provides step-by-step advice on how to solve problems

gives you a set of skills to help manage problems in the future

This guide is based on Cognitive Behavioural Therapy (CBT). CBT helps you to examine how you think about your life, and challenge negative automatic thoughts to free yourself from unhelpful thought and behaviour patterns.

How to use the problem solving self-help guide

Working through this guide can take around 30 to 40 minutes, but you should feel free to work at your own pace.

Work through the guide on your device, using the "Next" button to move forward and use the "Previous" button instead of the Back button in your browser. To type in a graphic or diary, click or tap the part you'd like to fill in and use your keyboard as usual.

If you'd like to save the guide and return to it later, you'll need to save it as a PDF on your device before you leave the page. You can then continue filling it out on the PDF. We don't use a login feature on our mental health self-help guides for privacy reasons.

If you'd like to print the guide at any time, you'll find an option to save and print the whole guide, including the parts you have added, in each section.
Section 2 of 12
2. Identifying problems

When you solve a problem, it increases your confidence and makes you feel more able to solve problems in future. When you feel overwhelmed, it's easy to forget that you already have the ability to solve problems - it's how you've coped with life so far. This guide is designed to help you tap into that ability and boost your confidence.

Finding the hidden problem

Sometimes you can't tell what the problem that's affecting you most actually is - you might feel stuck and unable to think of anything that would help.

Here are 2 examples of hidden problems:

From these examples, you may be able to see how sometimes problems can become overwhelming and hard to identify, while at other times you can see them clearly. In this guide you'll continue to work on identifying your own problems, and work out a series of steps to solve them.
Section 3 of 12
3. Types of problem - Activity 1
Section 4 of 12
4. Recognising there's a problem

Paul's girlfriend helped him talk about his job more. He explained that he hated his job because he couldn't get used to the new computer system and was always worried about making a mistake. Paul told her he felt like he had to stay late at work to avoid falling behind, and that meant he was too tired to go out when he got home.

Paul recognised he was so unhappy at work because he was terrified he'd make a mistake with the new computer system. He also recognised that trying to cope by staying late at work was causing another problem - he was too tired to do the things he enjoyed when he got home. This was making him more unhappy.

Mandy didn't want to let anyone know how she was feeling, but one Saturday her sister asked if Mandy could drop her child off at a birthday party for her. Mandy lost her temper, and was shocked by how angry and upset she felt. Once she calmed down, she decided it was time to sit down and think about what was really going on.

Mandy recognised that all the different tasks she had to do for other people, and all the demands on her time, were making her feel frustrated and irritable. They were also making it hard to fit everything in. Mandy recognised that she found it hard to say no to other people. This left her feeling angry when she ended up with very little time to do her own tasks, or take time for herself to do things she enjoyed.

Think about your own situation. You've reached a point where you need to take action, which is why you're completing this guide. Where do you think would be a good place to start?
Section 5 of 12
5. Barriers to problem-solving

Sometimes it feels like it's impossible to even start solving your problems, but that's not the case. Here are some common challenges.

If you can't think of any problems that could explain while you feel this way, even after working through this guide, you should consider looking at the other mental health self-help guides on NHS inform if you haven't already. You could also make an appointment with your GP to discuss things further. You can find a local GP using Scotland's Service Directory.
Section 6 of 12
6. Activity 2 - writing your problem list

or

Here are some tips to make writing your problem list easier:

Remember there are no wrong answers- even the small things, over time, can grow into big issues. Nothing you write in this list is too small.

Think about what's really important to you - often when we're struggling with things that seem small, it's because we're having trouble with areas of life that really matter to us.

Talking- try to talk to someone you know well and trust. If there isn't anyone you feel comfortable discussing your issues with, you could call a service like Breathing Space.

If you need to, take a little time- get away from the situation to allow yourself time to put things into perspective. Why not make yourself a cup of tea, or go for a walk? It's often easier to see what the problem is when you're not in the middle of it.

Section 7 of 12
7. Activity 3 - focusing on one problem

The goal of writing a problem list is to pick one problem to work on at a time. After writing your problem list, the next step is to select the one you want to work on first.

Which one you choose is up to you but we suggest starting with the one that looks the easiest, or least distressing, to solve. You could also choose the one that you feel is the most important.

The next step is coming up with ideas for solving that problem.

Mandy chose the problem "not having enough time to relax". While getting her ideas down, she came up with the following list, to help her find the time to do this.

1. Book Lizzie into an after-school club, like drama or dancing

2. Ask a friend or neighbour to watch Lizzie one evening a week

3. Forget about housework for the next 3 years

4. Ask Lizzie to help with some of the household chores

5. Find a gym with a class Lizzie could do and go together

6. Ask my sister for help with some of the things I have to do

7. Get more confident about saying "no" to doing things when I'm busy

Getting all your ideas out

Use the solution sheet below to start writing out possible solutions to the problem you've chosen. The idea is to think up as many ways as possible of solving it, not come up with the perfect answer right away.

It's important to write down every suggestion you think of, even if it seems unrealistic or ridiculous. The idea is to free up your creative thinking - thinking freely can help you consider things you normally wouldn't.

You can include things you're already doing to try and solve the problem.

You don't have to fill out every line - if you can only come up with 2 or 3 solutions, that's fine.

Ignore the part about pros and cons for now - this will be covered in the next section.
Download a solution sheet you can print or fill out on your device
Please note: the text you add to the solution sheet will only be saved to your device. If you use an iPhone, the only way to edit the solution sheet is by using a PDF app on your device.
Section 8 of 12
8. Activity 4 - pros and cons

The next step is thinking about the pros (good things) and cons (bad things) of each solution you thought of. Writing these down can help.

As an example, here's the list Mandy came up with for her chosen problem.

Problem: not having enough time to relax.

Write the pros and cons of each solution in the boxes on your solution sheet.
Section 9 of 12
9. Choosing a solution

Listing the pros and cons should've made it easier for you to decide what to do next. If not, try reading over the list again and thinking of some more pros and cons for each solution.

Are you having difficulty choosing a solution?

There are a few things that can make it harder for you to decide on a solution.
Section 10 of 12
10. Plan your chosen solution - Activity 5
Download an action plan Section 11 of 12
11. How did it go?

This is the time to reflect on how problem-solving went. Remember, even if your solution didn't go the way you hoped, it's important to keep using this approach until you feel confident.

However it's worked out, you should be proud of yourself for taking these steps. Keep using this problem-solving approach and it'll get easier.
Section 12 of 12
12. Next steps

Keep using the techniques from this guide - they'll continue to help you. It's important not to fall into old habits or forget how to use this problem-solving approach.

Remember that the problems you work on using these techniques don't have to be big or life-changing - they can be day-to-day issues, or even decisions you need to make as part of work or study. The more you practice, the easier problem-solving will be.

Further help

If you're feeling distressed, in a state of despair, suicidal or need emotional support you can phone NHS 24 on 111.

If you feel you need more help with your mental health, try speaking to your GP, or search for mental health and wellbeing services in your area.

For information and advice when you're feeling down, you can phone Breathing Space on 0800 83 85 87.

The Breathing Space phoneline is available:

24 hours at weekends (6pm Friday to 6am Monday)

6pm to 2am on weekdays (Monday to Thursday)

If you found this guide helpful and would like to do more work like this, Living Life offers a range of structured psychological interventions and therapies to improve mental health and wellbeing. This service is appointment-based and specifically for low mood, or mild/moderate depression or anxiety. Living Life are open Monday to Friday, from 1pm to 9pm, and you can phone them on 0800 328 9655 for an assessment appointment.

Learn more

To learn more about coping with mental health issues, visit our other mental health self-help guides on NHS inform.

For information that could help solve problems related to your health, visit our Care, Support and Rights section.

To find services in your area that could help with a range of health and wellbeing issues, visit Scotland's Service Directory.

Last updated:
4 March 2022

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Work through a self-help guide for problem solving based on Cognitive Behavioural Therapy (CBT).

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Osprey House- self-referral 01463 716888

HADASS ( Highland Alcohol and Drug Advice and Support Service)- provide drop in clinics, needle exchange, HIV/hepatitis screening, Naloxone training

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Drug and Alcohol Recovery Service

Address:Osprey House Raigmore Avenue Inverness

We are open seven days a week, 9am - 4.30pm

The Drug and Alcohol Recovery Service covers NHS Highland and provides a number of services across this area.

Osprey House - This is the single point of referral for those living in Inverness. Referrals can be made via telephone or in person. They will accept self referrals as well as referrals from all professionals/agencies. Osprey House is open 7 days a week-9am to 5pm. They offer individual appointments as well as a group programme which runs Mon-Fri. Anyone can attend the group programme-please contact us for more information.

HADASS - Highland Alcohol and Drug Advice and Support Service (previously known as Harm Reduction) This service is based at 57 Church Street and currently offers drop in sessions on a Tues/Wed/Fri between 10am-2pm. Staff there will provide advice and support to anyone and can also provide more specialised interventions including needle exchange, Blood Borne Virus Testing, Naloxone Training and supply as well as signposting for additional or further support as required. The team there can be contacted on 01463717594 or pop in to have a chat and a cuppa.

Community Teams - Across NHS Highland there are Community Drug and Alcohol Teams. These teams are based in a wide variety of settings including GP Practices, Community Hospitals, Highland Council and a range of satellite settings. They provide support, advice and teatment to indivdiuals living with Drug and/or Alcohol issues. Community bases include-Inverness, Badenoch & Strathspey, Nairn & Ardersier, Mid Ross, East Ross, Lochaber, Caithness and Sutherland, Wester Ross, Skye and Lochalsh.

Please feel free to contact us for further information.

Twitter @DARSNHSH
Facebook - Drug and Alcohol Recovery Service NHSH
Facebook - Nhs Highland Iped

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Drug and Alcohol Recovery Service Address:Osprey House Raigmore Avenue Inverness We are open seven days a week, 9am - 4.30pm The Drug and Alcohol Recovery Service covers NHS Highland and provides a number of services across this area. Osprey House - This is the single point of referral for those living in Inverness.

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HOPE: Highland Overdose Prevention & Engagement - Apps on Google Play

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App providing information on overdose, including first aid,harm reduction and links for naloxone training. Also available on Apple

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Everyone 10+

A source of information for people with drug and or alcohol problems, and their families or friends, that helps prevent overdose and encourages engagement

What's New

Checked and updated content, added useful weblinks and replaced out of date info.

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HOPE: Highland Overdose Prevention & Engagement - Apps on Google Play

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Everyone 10+ A source of information for people with drug and or alcohol problems, and their families or friends, that helps prevent overdose and encourages engagement What's New Checked and updated content, added useful weblinks and replaced out of date info.

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Free on the NHS, Sleepio is a 6 week online sleep program, using cognitive behavioural techniques

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Highland-specific appt with advice, resources and techniques for those having suicidal thoughts. Available on android at Prevent Suicide - Highland – Apps on Google Play

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‎A suicide prevention app aimed at users in the Highland region of Scotland. Provides helpful info for those affected in any way by suicide, extensive contact details for services across the Highland area as well as allowing users to create their own safety plan. Licence Agreement This is a lice…

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List of resources and tips to help with insomnia (resources also linked below)

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A collection of resources to support mental wellbeing for those living in Highland

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This website is a list of services, information and training around the subject of mental health and wellbeing.
It can be confusing to know where to start with online information, so it aims to help by highlighting some of the best websites and sources of help.
It also provides information about training and resources for community/service volunteers or paid staff, in a 'helping' or supporting role.

Crisis Help and Support

If you or someone else is feeling extremely distressed you should call 999 or go straight to A+E.
If the crisis is not life threatening call the GP or NHS 24 on 111.

Samaritans

Please contact the Samaritans on 116 123.
Available 24 hours a day, 365 days a year.

Breathing Space

Please contact Breathing Space on 0800 83 85 87.
Weekdays, Monday to Thursday 6 pm to 2 am.
Weekend, Friday 6 pm to Monday 6 am.
The NHS 24 Mental Health Hub is available 24 hours a day, 7 days a week, on 111.

Mikeysline

Highland wide service. Text based support.
Sunday to Thursday 6pm - 10pm, Friday and Saturday 7pm-7am
Text: 07786 207 755. WhatsApp: 01463 729 000
Also available on Webchat - Messenger - Twitter
For more information go to website: Mikeysline- What we do - Multi media Support

James Support Group

Highland Wide Service. 24hr helpline every day.

For people bereaved by suicide or anyone having suicidal thoughts

Phone or text: 07563 572 471

For more information go to website: James Support Group - Get Support

Prevent Suicide Highland APP

This easy to use app helps you safety plan should you ever find your self in distress, feeling hopeless or suicidal in the future.
Available on Google Play for Android devices and the Apple App Store for iPhone and iPad.

We need you to help us keep this site up to date

Have you seen something inaccurate?
Are you aware of a service, activity or information that is missing?
Are you delivering training that people should hear about? Even if it's noted here, give us dates for the events page.

Please help us to keep this website up to date and relevant, for the benefit of Highlands mental wellbeing.
Follow the link to a contact form or email nhsh.mentalhealthtraining@nhs.scot
MS TEAMS Electronic Newsletter or Website Contact Form
or

The Highland Mental Wellbeing website is managed by the NHSH Health Improvement Team on behalf of the Highland Community Planning Partnership,

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Highland Mental Wellbeing - A collection of resources to support mental wellbeing

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This website is a list of services, information and training around the subject of mental health and wellbeing.It can be confusing to know where to start with online information, so it aims to help by highlighting some of the best websites and sources of help.

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Resources and options for 1:1 support (via the "Contact Us" button)

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I need support - Self-Harm Network Scotland Penumbra

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We're here to help you We support people on their journey to better mental health, by working with each person to find their own way forward. We know that with good, compassionate support, there is real hope for people who self-harm. Accessing the right support at the right time is critical.

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Supports people to become more active as a way of improving their health and wellbeing. It is free and they work with anyone registered with a GP practice in the Highlands who would benefit from being more physically active. You can self refer via the website or be referred by your GP / health practitioner.

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ACTIVE Health

Active Health is a free and confidential one-to-one advice service for people (aged 16+) living in the NHS Highland area who would like to become more active to help their physical and/or mental health. Ask your GP or other healthcare professional to refer you or you can refer yourself direct.

What is active health?

Our Active Health project supports people to become more active as a way of improving their health and wellbeing.

There is no cost to participate and we work with anyone registered with a GP practice in the Highlands who would benefit from being more physically active.

how can active health support you?

Our Link Workers, Lisa and Jodi, will meet with you to discuss your motivation, interests, hopes and challenges. We understand it can be difficult to make changes and support you to take small steps towards activities you enjoy. It can be helpful to set goals and create a plan to keep track of how you’re getting on.

We currently work 1:1 by video call (or phone). We usually have 3 appointments spread over 3 months but there is some flexibility here and can be extended.. The initial meeting is up to 1 hour, followed by 2 x 30 minute reviews.

FAQs

Being more active has lots of benefits:

it can reduce your stress and anxiety

it protects you against chronic diseases

it helps maintain your muscle strength and balance

it helps with joint pain and reduces stiffness

it gives you more energy and improves your sleep

Making changes can be a really hard thing but help is available. Our Active Health project can support you to work out what sorts of activities would fit best with your lifestyle. Even if you’ve never been active or are living with or recovering from a medical condition, we can help you to find ways of being active that are enjoyable and will work for you.

Our friendly Active Health link workers will help you:

explore motivation, interests, challenges and hopes

set goals and form an activity plan

link in with local opportunities to get more active

discover online resources

We work with people 1:1 (usually by video call or telephone) and offer advice tailored to your needs, with follow-up sessions as needed. This is a completely free service.

The range of activities we discuss can be wide and varied, from walking to tai chi, pilates to ping pong, and all sorts in between.

It doesn’t have to involve organised group activities, you might prefer to build up short walks from home, move around the house, or join in with family activities.

active health

Listen here to Sofia, one of our 2021 Active Health participants, to hear how the project has helped her.

quotes from active health participants

“I feel much better in myself after walking, clearer head, more energy and feel much more positive about things, also feel really refreshed.”

“It’s helped me to see things differently, to notice changes in my activity levels and be more conscious of what I’m doing.”

“Prior to taking part in the project I did virtually no exercise. Meeting up with the link worker has given me the necessary motivation to get moving and enjoy it. It came at the right time and gave me the kickstart I needed.”

“It has helped massively and has changed my perspective. I have most definitely become more active, walking more and am doing things I didn’t think I was capable of.”

“I enjoyed the motivation that the sessions provided, I stuck to my plan throughout and didn’t get bored.”

Contact us

Meet the Active Health Team

Jodi & Lisa

Active Health Link Workers

Project supported by

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Active Health — Velocity Café & Bicycle Workshop

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Other identities and challenges

We're using 'LGBTIQ+' as an umbrella term. But we know that LGBTIQ+ people do not exist as one group. Everyone is different. Our identities are a complicated mix of factors, including:

age

ethnicity

religion

cultural background

socio-economic background

gender identity and gender expression

sexuality

physical ability

many other characteristics.

You might face many challenges in your life that other LGBTIQ+ people don't face, or even understand. This might include many other kinds of discrimination, social exclusion or social disadvantage.

This can make you even more likely to develop problems with your mental health, and make it even harder to get help.

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We're using 'LGBTIQ+' as an umbrella term. But we know that LGBTIQ+ people do not exist as one group. Everyone is different. Our identities are a complicated mix of factors, including: age ethnicity religion cultural background socio-economic background gender identity and gender expression sexuality physical ability many other characteristics.

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“Sometimes our thoughts and feelings can overwhelm us. It helps to get some Breathing Space. Pick up the phone – we’re here to listen.”

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Skip to main content

How we can help

Sometimes our thoughts and feelings can overwhelm us. It helps to get some Breathing Space. Pick up the phone - we're here to listen.

Information & support

The whole spectrum of life is reflected in the calls we receive to Breathing Space. The sooner you talk to us the better you might feel. (Please note that Breathing Space is a service for people in Scotland)

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Breathing Space is a free confidential service for people in Scotland. Open up when you're feeling down - phone 0800 83 85 87

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Breathing Space is a free, confidential phone and web based service for people in Scotland experiencing low mood, depression or anxiety.

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Information and support via helplines and online chats. Tere are specific youth and student helplines also

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Struggling with an eating disorder? Caring for someone who is? Beat is here to support you.

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Exploring psychological responses to the climate crisis

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Exploring psychological responses to the climate crisis

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We provide support to individuals and groups struggling with eco-distress and offer safe spaces to share emotions surrounding the climate crisis.

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We provide support to individuals and groups struggling with eco-distress and offer safe spaces to share emotions surrounding the climate crisis.

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NHS Inform Mental Health Self-Help Guide

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NHS Inform Mental Health Self-Help Guide

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NHS self help resource for Identifying, treating and managing mental health problems and disorders. Wide range of mental health conditions are covered

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Includes stress, anxiety, depression and eating disorders.

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Free access to 8-week mindfulness course

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Online Mindfulness-Based Stress Reduction (MBSR)
This online MBSR training course is 100% free, created by a fully certified MBSR instructor, and is based on the program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School.

I'm so glad you found this website! Here you will find a complete MBSR course, designed for people who are not able to take a live MBSR course for financial or logistical reasons. All of the materials used in the live courses I taught, including guided meditations, articles and videos, are freely available here. - Dave Potter

Offering something for nothing does seem a little suspicious these days and I get many emails about this free online MBSR course, many of which ask one or more of the following questions:

The short answer is "yes". There is no catch: no fees, no spam, no cookies, you don't even need to identify yourself or give an email address. I receive no income personally from the site, not even indirectly. Contributions make the course even more accessible to people around the world, but this is not expected nor required - see About Contributions. (NOTE: Some of the videos have advertising, but the ad revenue goes directly to the creator of the videos and not to me or Palouse Mindfulness.)

I am fully certified as an MBSR instructor by the University of Massachusetts Medical School and I taught live, in-person MBSR classes in my community for 12 years. I'm also a retired professional psychotherapist who has had a daily meditation practice for over 30 years, and when I discovered MBSR, I wanted to offer it to my clients and my community. I started teaching my twice-yearly in-person classes in 2004 and, as a service to my students, began to put some parts of the class online. I soon realized that with a little work, the material could be useful to people who are not able to attend a live MBSR class, either because of financial or geographical limitations..

Creating and incrementally improving this resource has been a labor of love, and I'm happy to provide these materials without asking for a fee, something that is made possible given the economies of the internet, how the course is structured, and the generosity of other teachers* who have given their permission to make their teachings freely available on this website. It pleases me to know that anyone with an internet connection, whether they live in Moscow, Idaho or Moscow, Russia, can find and use the rich set of materials here. There is even a way for people without internet to have access to the course.

After reading the letters of completion and practice sheets of more than 5,000 online students from 90 countries (see Map of Graduates) and having previously taught MBSR to 400 people live and in person, I've concluded that students who complete the Palouse Mindfulness course typically have just as deep an experience as those who complete a live MBSR course (see Testimonials / Gallery of Learning).

One of the reasons Palouse Mindfulness can be as effective as a live course is because you are not limited to eight weeks of learning since you can take as long as you like to fully absorb the teachings and practices of each "week", and much more material is available. Also, a live course, even one taught by a single gifted teacher, will necessarily be limited in range in terms of teaching style and content, but with the Palouse Mindfulness course, you will be taught, through videos and readings, by a variety of world-renowned teachers such as Jon Kabat-Zinn, Thich Nhat Hanh, Pema Chodron, Sylvia Boorstein, Tara Brach, Jack Kornfield, Sharon Salzberg, Kristin Neff, and Shauna Shapiro (see the NOTE at the bottom of this page).

That being said, you can expect to receive everything Palouse Mindfulness has to offer only if you to complete the entire course. This is challenging because it's easy to start a self-paced online course but difficult to finish without regular, live, encouragement. It is for this reason that, for those who can afford it, a live MBSR course may be a better option than the Palouse Mindfulness course because a regular live MBSR course increases the odds that a student will finish what they have begun (see Live MBSR Courses for alternatives to Palouse Mindfulness which are taught by certified instructors).

A distinct advantage of the Palouse Mindfulness course is that you don't have to wait for a once-a-week meeting to ask a question or share a concern. In addition to the Online Student Community, there are a number of ways to engage with others who are taking, or have taken the course, through optional weekly and monthly zoom meetings (see Online Meditation & Discussion Meetings). Through these forums, students can share experiences and/or ask questions about the practices that are part of the course. There are experienced graduates and senior students in all the Palouse Mindfulness forums who can answer specific questions and, in the case of the Online Student Community, most questions get answered within an hour or two.
Whether or not you plan to participate in any of the online forums, be sure to check out the Frequently Asked Questions page (see on menu above). The questions on the FAQ page are the ones that have been asked most often.

If your native language is Spanish or Russian, you are in luck! The complete Palouse Mindfulness course in these languages are available through the links above or by clicking on the flag icons in the top-left corner of any page. These versions of the course were carefully translated by native speakers who are also Palouse Mindfulness graduates.

It's possible to use Google Translate to convert the course to other languages, but the translation is far from perfect, especially since the concepts presented in a mindfulness course are subtle and present a challenge even for experienced human translators. That being said, if you'd like to use Google Translate for any part of the course, go to Other Languages (or clicking on the "globe" icon at the top of the page) for suggestions about how best to do this.

The Introduction is designed to give you a sense of mindfulness and an idea of how this course is structured. For each of the eight weeks, videos, readings and practices help you build a base of both knowledge and experience. MBSR "At a Glance" provides a brief outline of the MBSR course.

All of what you will need is accessible through this website, and whether or not you actually take yourself through the course, the wealth of material here, including videos and writings by the teachers mentioned above and others,is freely available to you.

This course is completely self-guided (there is no registration and only you will be monitoring your progress, using the provided practice sheets). If you successfully complete the eight weeks of practice and study and send the materials indicated inRequesting a Certificate of Completion, I will send you a personal note of congratulations along with a certificate of completion. There is no cost for this. You simply submit your practice sheets and a one page description of what you've learned and how you will be incorporating what you learned into your life.
If you are ready to begin, or if you'd just like to know more about mindfulness or this program, go to the Introduction.
NOTE: Much of the material in this course is drawn from the public works of other teachers and writers who share my passion for making mindfulness available to all. I'm grateful to them for helping to make this free Online MBSR course possible. Those who have given their explicit written approval of how I've used their materials include Jon Kabat-Zinn, Thich Nhat Hanh, Tara Brach, Shauna Shapiro, Kristin Neff, Vidyamala Burch, Lynn Rossy, James Baraz, Ann Weiser Cornell, Daron Larson, and the University of Massachusetts Medical School.

All videos needed to complete the course, including the guided meditations, have accurate closed captions, with the exception of some that are in the "supplementary" sections or on the "Graduate" pages. [The captioning on this site thanks to Caption Access.]

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Online Mindfulness-Based Stress Reduction (MBSR) This online MBSR training course is 100% free, created by a fully certified MBSR instructor, and is based on the program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School. I'm so glad you found this website!

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Book: Mindfulness: Finding Peace In a Frantic World

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Book: Mindfulness: Finding Peace In a Frantic World

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By Mark Penman and Danny Williams, available in libraries/bookshops

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Mindfulness: Finding Peace in a Frantic World

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'This book walks you gently through the beautiful, messy process of being human, and teaches you how and why all can be well' Sir Kenneth Branagh.

There are moments in life that decide your fate. They ripple into the future and dictate how you experience the world in the moments that follow; either positive and uplifting, dark and chaotic, or flat and dull.

What if you could recognise these moments before they seized control of your life? What if you could use them to set sail for a better future? What if all moments, big and small, could be harnessed this way?

In Deeper Mindfulness , Oxford Professor Mark Williams and Dr Danny Penman reunite to present a new eight-week guided meditation programme that takes mindfulness to the next level. Deeper Mindfulness reveals how the latest advances in neuroscience, combined with millennia old wisdom, can be used to transform your life. These discoveries open the doors to a deeper layer of mindfulness known as the 'feeling tone'. This sets the 'background colour' that tinges your entire experience of life. It is also the tipping point from which you can reclaim your life in an increasingly stressful and chaotic world.

Proven effective at treating anxiety, stress and depression, the practices in Deeper Mindfulness offer a new and more fruitful direction for both novice and experienced meditators. It also allows the rest of us to approach life with renewed strength, vigour and equanimity.

'They've done it again! Read this book as if your life depended on it' Ruby Wax.
Download Chapter One for free (the US & UK versions are the same apart from the cover) Buy now from Amazon UK Pre-order now from Amazon US (Out July 17th)
The secret to living mindfully. Just don't breathe a word of it...
You breathe 22,000 times every day. How many are you really aware of?
International bestselling and award-winning author Dr Danny Penman provides a concise guide to letting go and finding peace in a messy world, simply by taking the time to breathe.
Known side effects: You will start to smile more. You will worry less. Life won't bother you so much.
Dissolve anxiety, stress and unhappiness, enhance your mind and unleash your creativity with these simple exercises. And with each little moment of mindfulness, discover a happier, calmer you.
It really is as easy as breathing...
'A marvellously beautiful and sensitive book.' Jon Kabat-Zinn.

'This book is inspiring. Against a backdrop of beautiful art, Danny Penman's gentle words explain clearly how breathing, known since ancient times as the foundation for living mindfully, can become, for any of us, a way to reclaim our lives.' Mark Williams, Emeritus Professor of Clinical Psychology, University of Oxford.

The relentless pace of modern life can stifle creativity and undermine happiness and wellbeing - but it doesn't have to be this way.
The simple mindfulness techniques at the heart of Mindfulness for Creativity dissolve anxiety and stress and have been proven to enhance creativity, problem solving and decision making - skills that are needed not only by 'creatives' but by anyone who wants to optimise their work, life and overall wellbeing. This easy-to-follow, four-week programme takes just 10-20 minutes a day and works by soothing and clarifying the mind, allowing innovative ideas to take form and flourish. It reveals just how much of life is controlled by habitual ways of thinking and approaching the world - and shows you how to pursue a more creative and productive path.

Life is chaotic, but if you follow the mindfulness meditations in this programme you will become more resilient and less anxious, and develop the courage necessary to make difficult decisions, create new ideas and to follow them wherever they should lead.
'If you want to discover your creativity, and make more insightful decisions, then read this book.' Mark Williams, Emeritus Professor of Clinical Psychology, University of Oxford

WINNER OF BEST BOOK (POPULAR MEDICINE) AT THE BRITISH MEDICAL ASSOCIATION'S BOOK AWARDS 2014 Pain, suffering and stress can be intolerable - but it doesn't have to be this way.
Mindfulness for Health reveals a series of simple practices that you can incorporate into your daily life to relieve chronic pain and the suffering and stress of illness. Clinical trials show that mindfulness meditation can be as effective as prescription painkillers and also enhances the body's natural healing systems. Mindfulness can also reduce the anxiety, depression, irritability, exhaustion and insomnia that can arise from chronic pain and illness.
Mindfulness for Health is based on a unique meditation programme developed by Vidyamala Burch to help her cope with the severe pain of spinal injury. Taught at Breathworks - and its affiliates around the world - this programme has helped tens of thousands of people cope with pain, illness and stress.

The eight-week programme at the heart of this book takes just 10-20 minutes per day. You'll be surprised by how quickly your suffering melts away, leaving behind a deep- seated love of life.

'A beautiful and compassionate book, Mindfulness for Health will put you back in touch with the extraordinary person you already are' Professor Mark Williams, University of Oxford

'This book provides an extremely effective and elegant mind-body approach to healing . . . Highly recommended' Jon Kabat-Zinn, PhD, author of Full Catastrophe Living and Coming to Our Senses

'In a world of much suffering this book is a gift of wisdom and practical help' Professor Paul Gilbert, PhD, OBE, author of The Compassionate Mind

Life can be relentless, frantic and exhausting - but it doesn't have to be this way...

MINDFULNESS reveals a set of simple yet powerful practices that you can incorporate into daily life to help you break the cycle of anxiety, stress, unhappiness and exhaustion. It promotes genuine joie de vivre; the kind of happiness that gets into your bones and seeps into everything you do. The book is based on Mindfulness-Based Cognitive Therapy (MBCT). MBCT revolves around a straightforward form of mindfulness meditation which takes just a few minutes a day for the full benefits to be revealed. MBCT has been clinically proven to be at least as effective as drugs for depression and it is recommended by the UK's National Institute for Health and Clinical Excellence - in other words, it works. But more importantly, it also works for the rest of us who aren't depressed but who are struggling to keep up with the relentless demands of the modern world. In short, Mindfulness helps you meet the worst that life throws at you with renewed courage.

Mindfulness is co-authored by Professor Mark Williams of Oxford University, co-developer of MBCT and inspiring meditation teacher.

BBC Culture Correspondent David Sillito tries a mindfulness course and finds it transformative. Mindfulness: Finding Peace in a Frantic World featured after 7 minutes.
What can mindfulness do for you? What exactly is mindfulness? Buy the book from Amazon.com Buy the book from Amazon UK Follow us on Twitter @DrDannyPenman

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Deeper Mindfulness: The New Way to Rediscover Calm in a Chaotic World - Mindfulness: Finding Peace in a Frantic World

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'This book walks you gently through the beautiful, messy process of being human, and teaches you how and why all can be well' Sir Kenneth Branagh. There are moments in life that decide your fate. They ripple into the future and dictate how you experience the world in the moments that follow; either positive and [...]

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Headspace app (note there is a subscription needed)

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Headspace app (note there is a subscription needed)

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App for guided meditation and mindfulness

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Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.

Check if you have insomnia

You have insomnia if you regularly:

find it hard to go to sleep

wake up several times during the night

lie awake at night

wake up early and cannot go back to sleep

still feel tired after waking up

find it hard to nap during the day even though you're tired

feel tired and irritable during the day

find it difficult to concentrate during the day because you're tired

If you have insomnia for a short time (less than 3 months) it's called short-term insomnia. Insomnia that lasts 3 months or longer is called long-term insomnia.

How much sleep you need

Everyone needs different amounts of sleep.

On average:

adults need 7 to 9 hours

children need 9 to 13 hours

toddlers and babies need 12 to 17 hours

You probably do not get enough sleep if you're constantly tired during the day.

What causes insomnia

The most common causes are:

stress, anxiety or depression

noise

a room that's too hot or cold

uncomfortable beds

alcohol, caffeine or nicotine

recreational drugs like cocaine or ecstasy

jet lag

shift work

Conditions and other things that can cause insomnia

Conditions and medicines that can cause insomnia:

Many medicines for these illnesses can also cause insomnia.

Things that keep you from getting a good night's sleep:

long-term pain

sleepwalking

snoring or interrupted breathing while sleeping (sleep apnoea)

suddenly falling asleep anywhere (narcolepsy)

nightmares or night terrors (children can have these)

How you can treat insomnia yourself

Insomnia usually gets better by changing your sleeping habits.

Do

go to bed and wake up at the same time every day

relax at least 1 hour before bed, for example, take a bath or read a book

make sure your bedroom is dark and quiet - use curtains, blinds, an eye mask or ear plugs if needed

exercise regularly during the day

make sure your mattress, pillows and covers are comfortable

How a pharmacist can help with insomnia

You can buy tablets or liquids (sometimes called sleeping aids) from a pharmacy that may help you sleep better.

Some contain natural ingredients (valerian or lavender) while others, like Nytol, are an antihistamine.

They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. They should not be taken for any longer.

Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.

Check with your doctor before taking anything for your sleep problems.

changing your sleeping habits has not worked

you have had trouble sleeping for months

your insomnia is affecting your daily life in a way that makes it hard for you to cope

Treatment from a GP

A GP will try to find out what's causing your insomnia so you get the right treatment.

Sometimes you'll be referred to a therapist for cognitive behavioural therapy (CBT).

This can help you change the thoughts and behaviours that keep you from sleeping.

You may be referred to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea.

GPs now rarely prescribe sleeping pills to treat insomnia. Sleeping pills can have serious side effects and you can become dependent on them.

Sleeping pills are only prescribed for a few days, or weeks at the most, if:

your insomnia is very bad

other treatments have not worked

Page last reviewed: 12 March 2021
Next review due: 12 March 2024

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Insomnia means you regularly have problems sleeping. It usually gets better by changing your sleeping habits.

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Completing a two week sleep diary can be helpful to understand your sleep wake-pattern and helps identify sleep problems

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The sleep diary is a daily log to record your sleep-wake pattern. It aims to measure the pattern and quality of your sleep, and factors...

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At Stonewall, we stand for lesbian, gay, bi, trans, queer, questioning and ace (LGBTQ+) people everywhere. We imagine a world where all LGBTQ+ people are free to be ourselves and can live our lives to the full.

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Stonewall Scotland has played a key role in progressing LGBTQ+ equality in Scotland through our policy, public affairs and workplace programmes work.

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Wide range of information on range of mental health topics, in addition to online peer support and money advice

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Mental health training and consultancy is just one of the ways we are changing the experience of people living with poor mental health across the UK. By educating workplaces, we can create an open culture and break the stigma.

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Mental Health UK works across England, Scotland, Wales, and Northern Ireland to support people affected by mental health problems.

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Lots of information about a wide range of topics, including a section on mental health in the workplace

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We’re Mind, the mental health charity | Mind

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We're Mind, the mental health charity. We're here to make sure no one has to face a mental health problem alone.

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Organisation promoting the health, wellbeing and equality of LGBT+)adults in Scotland.

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LGBT Foundation provide a wide range of services to support lesbian, gay, bisexual and trans people.

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Imaan is a charity that supports lesbian, gay, bisexual, trans, queer or questioning (LGBTQ) Muslims, providing an online forum where people can share experiences and ask for help.

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Inspirited Minds is a Muslim mental health charity that provides professional, non-judgmental, confidential support to those with mental health difficulties

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Inspirited Minds - Muslim Mental Health Charity

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UK based Islamic grassroots charity that raises awareness and provides support and hope to those affected by mental health challenges.

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Muslim Women Network UK (MWNUK) has set up and operate a national specialist faith and culturally sensitive helpline that is confidential and non-judgmental, which offers information, support, guidance and referrals for those who are suffering from or at risk of abuse or facing problems on a range of issues.

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Free access for all patients in NHS Scotland. Digital CBT programme to help tackle anxiety and worry

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Provide specialist counselling for individuals and families impacted by addictive behaviours and dependencies, including alcohol, drugs and gambling.

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We can help you understand your addiction,

making helpful choices for your recovery.

We provide a safe, non-judgemental place for you to ask questions, explore the reasons why addiction has become a part of your life, and make choices for positive change.

It can help you heal from past hurts, communicate more effectively with yo​ur loved ones, and decide which steps you would like to take in order to live life the way you choose.

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We can help you understand your addiction, making helpful choices for your recovery. We provide a safe, non-judgemental place for you to ask questions, explore the reasons why addiction has become a part of your life, and make choices for positive change.

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Please select a county or time using the tools to the right to search our database. Search results will appear here and placemarks will indicate locations of meetings in the interactive map above.

Click on any placeholder to reveal details about the meeting location.

Definition of Open and Closed Meetings:

The Closed Meeting;
is intended for alcoholics and for those with an alcohol problem who have a desire to stop drinking.

The Open Meeting;
is intended for alcoholics and non-alcoholics e.g. family, friends and anyone interested in AA.

Please note. the use of this facility does not constitute or indicate any endorsement or approval. In keeping with "Our primary purpose...", we have provided this mapping function to aid anyone looking for a meeting location.

As a result of newcomers and existing members trying to attend meetings that are still closed the meeting finder has been changed to make clear those meetings that have not been recently updated. and as a result may not in fact be taking place. If your meeting is affected you may update its status at https://www.alcoholics-anonymous.org.uk/AA-Meetings/Submit-Your-Meeting-Information-(Pink-Form)

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Please select a county or time using the tools to the right to search our database. Search results will appear here and placemarks will indicate locations of meetings in the interactive map above. Click on any placeholder to reveal details about the meeting location.

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SMART (Self Management and Recovery Training) is a programme that provides training and tools for people who want to change their problematic behaviour, including addiction to drugs, alcohol, cigarettes, gambling, food, shopping, Internet and others. Note there is a Polish-speaking meeting in Inverness, in addition to English-speaking

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I need some support

Our SMART Recovery Programme can help if you are looking to change your harmful addictive behaviour and lead a balanced and fulfilling life. Our family and Friends programme helps individuals who have a loved one struggling with addiction. For more information about our Programmes, attending a meeting and accessing training please select the appropriate link below.

SMART Recovery Programme Family & Friends Programme

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Self-Help Addiction Recovery | UK Smart Recovery

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Self-Help Addiction Recovery Programmes from UK Smart Recovery include recovery from alcoholism, drug addiction, gambling and more.

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Support, including local group support for family and friends of those affects by alcohol addiction

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Coronavirus disease (COVID-19) notice

With the easing of restrictions, Groups across the country are beginning to resume their physical meetings in line with the government's guidelines. Many online meetings are still taking place. A list of online meetings can be found here. If you have any questions, please use the relevant phone number on the contact us page contact.

Gamblers Anonymous
Gamblers Anonymous is a fellowship of men and women who share their experience, strength and hope with each other so that they may solve their common problem and help others do the same.

This site offers various aids for the compulsive gambler including a forum, a chat room, literature and most importantly a meeting finder.

Meetings are the core of Gamblers Anonymous and we have meetings every day of the week throughout England, Wales and Ulster.
Links to other Gamblers Anonymous sites: -
Gamblers Anonymous Scotland: - https://gascotland.org/

Gamblers Anonymous Ireland: - https://www.gamblersanonymous.ie/

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This site offers various help for the compulsive gambler including a Forum, Chat Room, Literature and of course most importantly a meeting finder

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At A Loss- directory of bereavement support services

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At A Loss- directory of bereavement support services

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Can search services by circumstance of bereavement and geographically

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Filter

Who has died?

Circumstances of death

Age of person needing support

Type of Support

Location

Clear Filters

Childline is here to help anyone under 19 in the UK with any issue they’re going through, including bereavement or loss of any sort.

You can talk about anything. Whether it’s something big or small, our trained counsellors are here to support you. Childline will help any young person in the UK. Calling Childline is free and doesn’t show up on the phone bill.

Call the Helpline: 0800 1111

Samaritans is a registered charity aimed at providing emotional support to anyone in emotional distress, struggling to cope, or at risk of suicide throughout the United Kingdom and Ireland, often through their telephone helpline.

TELEPHONE

They offer a safe place for you to talk any time you like, in your own way – about whatever’s getting to you. We won't judge your or tell you what to do, we'll listen to you.

CALL THE SAMARITANS 24/7 ON 116123

EMAIL

Writing an email can be a calm and safe way to work through what's on your mind. Especially if it feels too upsetting to talk about on the phone. Samaritans volunteers answer each email that comes through to [email protected]

You don't have to be suicidal to get in touch – nearly half of the emails they receive are from people who are having a tough time, but not suicidal. Sometimes people worry they can't write well – no matter your spelling, punctuation or how you express yourself, the Samaritans are here. Average response time is 24 hours so call them if your need is urgent.

WEBSITE LINK

2Wish supports sudden death in children & young adults (25 years & under) in Wales.

2Wish aim to:
Ensure that every Emergency department in Wales has a suitable bereavement suite for bereaved families.
Ensure that bereavement boxes are available for families at each of these hospitals.
Ensure that immediate bereavement support is available for suddenly bereaved families.
Provide a professional counselling service for suddenly bereaved families.
Provide support to individuals who witness the sudden and traumatic death of a child or young adult.
Provide staff support and training

WEBSITE LINK

CONTACT:

Email:  [email protected]

Telephone: 01443 853125

Ground Floor,

Unit 7, Magden Park,

Llantrisant,

CF72 8XT

'Young Persons Counselling' is a confidential service for people between the ages of 12 and 18 years. Counselling is offered on a no-waiting list basis, within two weeks of first contact.

If the young person is under the age of 16, the parents, or carers, permission is required, although the counsellor can work on a one to one basis with the young person. Counselling is offered to support any issues that may be caused by bereavement such as anxiety, depression, pain of loss, grief or abandonment. All counsellors are BACP accredited.

WEBSITE LINK

CONTACT

Email: [email protected]

Telephone: 0800 021 7704

35A Union St

Aberdeen

AB11 5BN

42nd Street is a Greater Manchester young people’s mental health charity providing free and confidential services to young people who are experiencing difficulties with their mental health and emotional wellbeing.

Their Mission is “To support young people aged 13-25 years with their emotional wellbeing and mental health, promoting choice and creativity. They champion young person centred approaches that demonstrate local impact and have national significance.”

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 0161 228 7321

A Child of Mine is a registered charity supporting families across the Midlands and UK and working alongside healthcare professionals when a child has died.  They educate on the needs and experiences of bereaved parents which helps to improve the care they give in the future.

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 01785 283434

The Solihull Christian Fellowship runs various groups to support the local community including an 8-week course on grief and bereavement.  The church runs groups for all these sections of the local community, as well as working in schools. The bereavement group is spread over 8 weekly sessions lasting 1 hour 15 minutes.  Topics covered include understanding grief, feelings including guilt and anger, special days, the movement of grief and reorganisation.

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 0121 733 1038

1:1 Telephone bereavement support run by Birmingham St Marys Hospice. Individuals do not need to have a link to the Hospice to access this support.

WEBSITE LINK

Please ring Beth or Vicky, if your loved one was not a patient of the Hospice:

Beth Hopkins, Bereavement Counsellor: 07966 165287

Vicky Ross, Head of Family & Carer Support Team: 07966 165193

Please give Maureen a ring, if your loved one was a patient of the Hospice:

Maureen Smith, Bereavement Counsellor: 07966 185811

You can also email us using [email protected] with your name and number and somebody will get back to you.

Address:

176 Raddlebarn Road
Selly Park
Birmingham
West Midlands
B29 7DA

AAFDA is a national charity providing specialist and expert advocacy to families after fatal domestic abuse including homicide and suicides where there was a history of domestic abuse. They also offer specialist peer support. Their expert advocates have themselves suffered either fatal domestic abuse in their families or serious domestic abuse. They specialise in guiding and advocating in Domestic Homicide Reviews, Mental Health Reviews, Serious Case Reviews, Inquests and other inquiries.

Their priority is to support families who have lost a relative through fatal domestic abuse.

Help to create a plan of action that will enable the family to achieve realistic objectives when they are trying to come to terms with their loss.

Advocate in partnership with, and on behalf of, families when dealing with the various professional bodies and authorities involved after domestic homicide.

Help families understand, influence and contribute to many types of inquiry including Domestic Homicide Reviews, Mental Health Enquiries, Serious Case Reviews, Inquests* and Independent Police Complaint Commission Inquiries.

Inform families about the criminal justice system and the processes involved.

Some support for families in specialist processes such as mental health tribunals.

Provide information about the services available to them so they can get further support when needed.

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 07768 386922

* You can find out more about inquests and the Coroner's Court process in this useful Guide to Coroner Services for Bereaved People.

A charity which provides advice for people who are dying or recently bereaved. Provides UK-wide advice on funeral law and can help with funeral arrangements, particularly burials in nature reserves.

CONTACT

01423 530 900

Abigail's Footsteps offer funded baby loss counselling in Kent, Surrey, South London and Essex for families who have experienced miscarriage, stillbirth, fetal anomaly or neonatal loss.

Baby loss counselling in Kent and the surrounding area can be hard to come across and mothers in particular who have not found support are more at risk of experiencing post traumatic stress, anxiety and depression. Since 2010, the charity has worked to improve the way bereaved parents are cared for by hospitals and to better educate midwives on how to care for grieving parents.

Their specialist baby loss counselling with our ambassador and experienced baby loss counsellor, helps to improve the mental and emotional wellbeing of mothers and the rest of the family.

WEBSITE LINK

CONTACT:

Through website

Aching Arms is here to help and support you when you’ve experienced the heartbreak of losing your baby, during pregnancy, at birth or soon after.

They offer a beautiful comfort bear to fill your arms and a community to support you as you grieve. Each Aching Arms bear is given as a gift from one bereaved family to another, to let you know that you are not alone.

When you need this service, the Supporting Arms service is here for you. The service is run by bereaved parents and gives you the opportunity to talk to someone who has an understanding of what you’re going through. If you would like to talk about your feelings, share your experience or want some advice, they can help.

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 07464 508994

ACIS Youth offers counselling free of charge to support young people affected by bereavement and other issues. The service can be accessed directly by young people. Alternatively, confidential requests for counselling can be facilitated by others such as parents, social workers, youth services, teachers, GPs or any other agency, providing the young person has given their consent for others to do this on their behalf.

WEBSITE LINK

Contact:

Email: [email protected]

Telephone:01224 573892

1 Alford Place
Aberdeen
AB10 1YD

The loss of a child at any stage of pregnancy, through miscarriage, still birth or failed IVF can be devastating. The trained Acorn counselling volunteers are here to help and support you through your bereavement journey with one-to-one support. They will support you as you work through your thoughts and feelings, explore the pain of loss and appropriately express any unresolved grief and experience healing of emotional hurts

WEBSITE LINK

Contact:

Email: [email protected]

Telephone:  01903823893

Address:

Pilgrim House,

51-63 St Dunstan’s Road,

Worthing

BN13 1AA

Offering a safe, non-judgmental and confidential service to bereaved clients living in the Port Talbot, Neath, Swansea, or Bridgend areas in South Wales, Juliet Hopkins is a member of the British Association of Counselling and Psychotherapy (MBACP) and therefore bound by BACP’s professional code of ethics and standards.

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 07974 930718

Adapt Counselling

Oasis Psychotherapy Centre

Unit 5b

Water Street Business Centre

Port Talbot

SA12 6LF

The Well Counselling and Therapy Centre
Winslow House

1st Floor

18A Dunraven Place
Bridgend
CF31 1JD

Face to Face sessions take place in the bespoke therapy room in Denbigh, the building is fully accessible and there is a short staycar park directly opposite, Denbigh is well serviced with bus routes linking from Rhyl, Ruthin, Corwen, Caerwys, Mold and localised services. Registered BCAP member.

Individual Counselling £40 per session payable at the start of each session.

* concessionary rates for clients on low income. Please ask.

WEBSITE LINK

Contact:

Email: [email protected]

Telephone:  07785985912

The Adlerian Society of Wales say their mission is "to change the way mental health is seen. Instead of it being a “disease” or a “disorder”: something you possess, we see the majority of mental disorders as behaviours you (often unconsciously) USE to help you through some of the horrors and dark places of life you have experienced. Wherever there is genuine demand and inadequate provision, we want to make a contribution towards the relief of suffering."

Counselling is confidential, and counsellors are all trained to the standards of the British Association of Counselling and Psychotherapy (BACP). Low Cost Counselling service is run by our trainee counsellors who are in their 3rd year of training and supervised.

WEBSITE LINK

Contact:

Email: [email protected]

Telephone: 01834 860330

Counsellors approved by Age UK Manchester are available to help older people and carers of older people to explore and understand bereavement and problems arising such as anxiety/stress, depression, loneliness, self-esteem, trauma/abuse and ill health.

WEBSITE LINK

Contact:

Email: [email protected]

Telephone:  0800 027 57 87

Age UK is the country's leading charity dedicated to helping everyone make the most of later life. The over-60s is the fastest-growing group in society and there are more of us than ever before.

Ageing is not an illness, but it can be challenging. At Age UK they provide services and support at a national and local level to inspire, enable and support older people.

Age UK stands up and speaks for all those who have reached later life, and also protect the long-term interests of future generations.

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 0800 678 1602

Aidan’s Elephants is a Non Profit Organisation which was founded in 2012 by Helen and Gurjit Chhokar, in memory of their son Aidan Christopher, who sadly died from a metabolic disorder when he was two days old.

The organisation is committed to ensuring that families, who have lost a child of any gestation or age, receive outstanding levels of care and support. Locally, its primary role is donating handmade Memory Boxes, Recognition of Life Certificates and other memorial keepsakes to Airedale NHS Foundation Trust, in addition to providing funding for Midwife Bereavement Training, the ‘Sunbeam’ Bereavement Suite and specialist equipment.

On a National level, Aidan’s Elephants offers online support via their website and social media channels, to anyone who has been affected by the loss of a baby or young child, and aims to raise awareness of the need for better short and long term support following the loss of a child of any gestation or age.

CONTACT:

WEBSITE LINK

Alice House Hospice offers bereavement counselling to adults who reside in the communities of Hartlepool and East Durham.

The Hospice’s Counselling & Support Service offers a monthly support group to parents who have experienced the death of an adult child.

This drop-in group is facilitated by a member of the Counselling Team and gives parents the opportunity to meet other bereaved parents, to talk about their feelings and share experiences openly in a safe and confidential environment.

WEBSITE LINK

CONTACT:

Telephone: 01429 855550

Email: [email protected]

Alice House Hospice, Alice House, Wells Avenue, Hartlepool, TS24 9DA

Alice's vision was to enable every sick child to enjoy a holiday with their family - an escape where they could be looked after from start to finish and simply enjoy being together. Alice's Escapes offers complimentary holidays for families with seriously-ill-children, along with breaks for those who have lost their child. They have three luxury holiday caravans, one of which is fully adapted.

I n addition, they have the support of local tourist attractions, restaurants and experiences joining together to offer their services to our families.

After a five-year battle with cancer, Alice gained her wings early in 2013. Her family and friends, along with invaluable support from the community and local businesses, are committed to ensuring her legacy lives on.

CONTACT:

WEBSITE LINK

Alice's Escapes, Bardsea Leisure Park, Priory Road, Ulverston LA12 9QE

Tel: 01229 581665

‘Alternatives'- Counselling and Listening Rooms are a Tayside based charity providing bereavement support to individuals affected by pregnancy loss, stillbirth, baby loss or who are facing infertility. They also support those who have experienced child loss through adoption.

This loss may be recent or many years ago.

The team offer one-to-one appointments through telephone, online, or face to face. our service is free and confidential and uses a person centred approach.

Contact:

Telephone:  01382 221112

Alternatives Dundee
10 Constitution Rd
Dundee

DD1 1LL

An experienced team of fully qualified and trainee counsellors who provide support for people’s well-being through weekly counselling sessions. Their areas of counselling expertise includes depression, anxiety, work-related stress, bereavement and relationship difficulties. They offer counselling for adults (individuals or couples) and young people (16-18 year olds).

WEBSITE LINK

CONTACT:

Email: [email protected]

Telephone: 01420 89207

39 Church Street
Alton
Hampshire
GU34 2DA

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charity providing signposting to bereavement support uk wide

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To find the support you need, you can search use any combination of the filters to identify the services that best suits you. The more filters you use, the narrower the list of options. Remove a filter to see more.

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Short audioguides on topics such as low mood, anxiety control training, sleep problems, low confidence and unhelpful thinking.

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On this page you can listen to a series of mental wellbeing audio guides to help you boost your mood.

You can listen to them privately, in your own time, to help you through feelings such as anxiety or a low mood.

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Listen to a series of mental wellbeing audio guides to help you through feelings such as anxiety or a low mood.

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Wide variety of resources including factsheets, books, apps, websites, all related to Personality Disorder

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Help and support for those experiencing domestic abuse, either current or historic. They have a Domestic Violence and Forced Marriages Helpline available 24/7

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Highland-specific Rape and Sexual Abuse Service, providing free, confidential, person centred emotional and practical support, information and advocacy for survivors of sexual violence and abuse aged 13+, their non-abusing partners, family and friends.

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Accessible, confidential support & advocacy

At RASASH we provide free and confidential emotional and practical support, information and advocacy for survivors of sexual violence and abuse, their non-abusing partners, family and friends.

Your options if you have been raped or sexually assaulted in the last 7 days

At RASASH we can provide information, advocacy and support after a recent rape or sexual assault.

Information for young people aged 13-18

RASASH can provide emotional and/or practical support and information to young people aged 13 to 18 years old.

Service Update

Our Support Line is open Monday, Wednesday and Friday 9.30am till 12.30pm and Tuesday and Thursday 1.30pm till 4.30pm

you can also contact us for support via email on support@rasash.org.uk or via Text on 07451 288 080

and you can also contact the Rape Crisis Scotland confidential line which is open from 6pm until 12 midnight every evening. Their number is 0808 801 0302.

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Home | Rape & Sexual Abuse Service Highland

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At RASASH we provide free and confidential emotional and practical support, information and advocacy for survivors of sexual violence and abuse, their non-abusing partners, family and friends. At RASASH we can provide information, advocacy and support after a recent rape or sexual assault.

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Confidential helpline available in the evenings.

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You don't have to cope on your own - we're here to help.

Phone free any day between 6pm and midnight on:

08088 01 03 02.

Text: 07537 410 027

- for initial contact, information and signposting.

If you contact us by text and we can't answer straight away let us know when is a safe time to contact you. When you contact the helpline by text message, your number is visible to us.

Our helpline offers free and confidential crisis and short-term support and information by phone or email. It is fully inclusive and anyone of any gender or sexual orientation in Scotland over the age of 13 who has been affected by sexual violence can get in touch. It doesn't matter what happened or how long ago, and you don't have to talk about anything you don't want to. We support survivors, as well as family, friends and supporters.

We can also put you in touch with local rape crisis centres or other services if you need longer-term support.

If you are under 13, please contact Childline on 0800 1111.

We can arrange for free language interpreters, including British Sign Language, to access support if your first language is not English. More information on Deaf access to support.

Support by email

We also offer support by email on support@rapecrisisscotland.org.uk. This is also free and confidential however your email address will be visible to us. We aim to respond as soon as possible and at the very latest within 4 days.

You will receive an automatic response to your email on the day it is sent and a fuller reply after that. If you need support more urgently please contact our helpline on 08088 01 03 02.

All emails are signed Annie, the pen name for our email support, however as with the helpline, the support you receive may be from different workers.

More about our helpline

This video tells you more about our helpline and what to expect if you get in touch:

This leaflet also tells you more about our helpline services.

Tell us what you think of the helpline service

We want to make sure that our helpline is as helpful as possible.

If you think there's anything we can do to improve the service, please let us know. This survey is completely anonymous.

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If you contact us by text and we can't answer straight away let us know when is a safe time to contact you. When you contact the helpline by text message, your number is visible to us. Our helpline offers free and confidential crisis and short-term support and information by phone or email.

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Men's Advice Line for Men experiencing Domestic Abuse

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Men's Advice Line for Men experiencing Domestic Abuse

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Helpline for men experiencing domestic abuse

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This factsheet explains what a non-molestation order is, how it can protect victims of domestic abuse, and how to apply for one.

Men's Advice Line evaluation survey

Have you spoken to our Advisors? Tell us about your experience

Take our survey

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Domestic Abuse Helpline for Men | Men's Advice Line UK

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The Men's Advice Line is for male victims of domestic abuse. We offer confidential advice, non-judgmental support, practical information and help

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Empowering people affected by crime

Victim Support Scotland is here to help when you've been bereaved by a crime

Find support

Victim Support Scotland

An independent charity, we provide support and information to people affected by crime and campaign for victim and witness rights. Regardless of whether a crime has been reported or when it happened, our services are free, confidential and tailored to individuals' needs.

Our services are available to everyone, regardless of age, disability, sex, gender identity, race, religion or belief, or sexual orientation.

Chat with us, powered byLiveChat

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Skip to content Close Be as specific as possible with the search terms you use Empowering people affected by crime Victim Support Scotland is here to help when you've been bereaved by a crime Find support An independent charity, we provide support and information to people affected by crime and campaign for victim and witness rights.

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Charity aimed at supporting adults and children affected by childhood sexual abuse

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Dedicated to supporting children and adults affected by childhood sexual abuse.

Ways To Make A Donation To The Moira Anderson Foundation

All transactions are completed on a secure site and you do not need to have a Paypal Account as most credit cards are accepted by paypal.

You can also make a donation through our JustGiving page, where you can make a secure payment via Credit or Debit card.

This will take you to the JustGiving website where you can create your own webpage to collect donations for The Moira Anderson Foundation.

The Moira Anderson Foundation is fortunate to have volunteers who assist with various aspects of the charity.

Our volunteers are committed and honest individuals and are valued members of the Moira Anderson Foundation.

Our Supporters and Accreditations

MAF has always been an agency with innovative ideas on personal safety but without funders and partners ideas often remain on the drawing board.

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All The Latest News From MAF

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Moira Anderson - Dedicated To Supporting Those Affected By Childhood Sexual Abuse

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Dedicated to supporting children and adults affected by childhood sexual abuse. Ways To Make A Donation To The Moira Anderson Foundation All transactions are completed on a secure site and you do not need to have a Paypal Account as most credit cards are accepted by paypal.

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Charity aiming to support and empower survivors of rape, sexual violence and childhood sexual abuse

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The Survivors Trust Resources site is an online platform designed to offer survivor-led resources and practical tools to help people affected by sexual violence and abuse, and their supporters navigate their journey of healing. We explore some of the common challenges that survivors may have including topics such as anxiety & panic; shame & guilt; intimacy; relationships; dissociation; sleep and much more.

The Survivors Trust delivers training to member charities, government agencies, police, health professionals, employers and schools to promote sensitive and informed responses to survivors. Our training is underpinned by a wealth of knowledge that comes from decades of experience working across the sexual violence and abuse sector.

Learn about our trauma-informed healthcare project #CheckWithMeFirst.

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charity rape sexual abuse exploitation support survivor victim counselling therapy help childhood men women raped the survivors trust

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National Umbrella Organisation for Specialist Rape and Sexual Abuse Support Services

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Mental health support for Veterans

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Mental health services for veterans | Combat Stress

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We provide specialist treatment and support for veterans from every service and conflict, focusing on those with complex mental health problems.

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Text-based and face to face support for people of all ages struggling to cope.

We are passionate about suicide prevention, supporting people with and raising wider awareness about mental health issues. Mikeysline focus on breaking down the stigma, which often surrounds mental health and suicide. This stigma in turn can prevent people from feeling that they can talk openly about how they are feeling and seeking support when they need it.

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Support for all ages

We support people of all ages through our text-based services offering confidential, non-judgemental peer support. We also provide face-to-face support at the Hive, the Highland's first out of hours crisis drop-in centre.

Breaking down the stigma

We are passionate about suicide prevention and raising wider awareness about mental health issues. We focus on
breaking down the stigma, which often surrounds mental health and suicide. This stigma in turn can prevent people
from feeling that they can talk openly about how they are feeling and seeking support when then need it.
We do this in many ways as demonstrated in our section Prevention and anti-stigma work.

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We support people of all ages through our text-based services offering confidential, non-judgemental peer support. We also provide face-to-face support at the Hive, the Highland's first out of hours crisis drop-in centre. We are passionate about suicide prevention and raising wider awareness about mental health issues.

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For out-of-hours mental health advice and assessment

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NHS inform

NHS inform provides a co-ordinated, single source of quality assured health and care information for the people of Scotland.
Read more

111

Our 111 service is here to provide urgent care advice and mental health support day or night.

Read more

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NHS 24 - Scotland's national telehealth and telecare organisation. We're one of Scotland's 7 special health boards. Find out about how we're run, our values and our performance.

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A helpline for anyone feeling low or considering suicide

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Samaritans works to make sure there's always someone there for anyone who needs someone. Read more.

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Bereavement counselling throughout Scotland. Currently telephone and video counselling.

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Welcome to Cruse Scotland

Everyone experiences bereavement at some stage in their life, whether it's the death of a parent, a loved one, a friend or a child. The experience often means that our lives will never be the same again. Sometimes the feelings - despair, loneliness or even guilt - may overwhelm us, so much so that we need help. In time, and with support, we can work through such feelings and learn to live with our loss.

Get support

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Everyone experiences bereavement at some stage in their life, whether it's the death of a parent, a loved one, a friend or a child. The experience often means that our lives will never be the same again. Sometimes the feelings - despair, loneliness or even guilt - may overwhelm us, so much so that we need help.

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Organisation providing information and support for those with anxiety, including helpline.

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Imagine standing face to face with your fears, facing similar anxiety but sensing a newfound strength to confront them! Isn't it empowering? That's what exposure therapy does.

It is human nature to avoid situations, activities, and things that cause fear. It may suppress anxiety in the short term, but this can worsen your fears over time. Even a thought of that fear can lead to panic attacks.

Exposure therapy exposes you to the stimuli in a safe environment to uncover your inner reservoir of courage and resilience. You feel like the weight of fear is gradually reducing and getting replaced by a growing sense of empowerment.

In this blog written by Dr Becky Spelman the Private Therapy Clinic, we'll discuss what exposure therapy is, how it works for panic attacks, and what research says about its effectiveness in managing panic attacks.

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No Panic is a charity helping/supporting people who live with panic attacks, phobia's, OCD & other anxiety related disorders.

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This website provides CBT self help and therapy resources, including worksheets and information sheets and self help mp3s

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GETSELFHELP.co.uk
The CBT therapy and self help resources website. Self help guides, worksheets, videos and downloads.

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Information from the Highland Hospice regarding self-help in bereavement and also how to access their bereavement services (not limited to families who have had contact with the hospice already)

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The Highland Hospice website provides information on our care services and opportunities to participate in fundraising or to volunteer for the Hospice.

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Griefcast is a podcast that examines the human experience of grief and death - but with comedians. Each week the host speaks to a different guest to discuss their experiences of grief in a light-hearted but often very moving way

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Griefcast is a podcast that examines the human experience of grief and death - but with comedians, so it's cheerier than it sounds.

Griefcast won three Gold prizes at the British Podcast Awards 2018 ( Best Entertainment Podcast, Best Interview Podcast, and Podcast of the Year 2018). It also won Podcast of the Year 2018 at the UK ARIA's.

Each week Cariad talks to a different guest about their experiences of grief. Together they share their views on the pain, loss and the weirdness that happens when someone dies. Past guests have included Adam Buxton, Aisling Bea, Susan Wokoma, Robert Webb and David Baddiel.

It is hosted by Cariad Lloyd, edited by Kate Holland, recorded at Whistledown Studios and the music is provided by The Glue Ensemble.

You can tweet the show @thegriefcast , follow us on instagram @thegriefcast or email us thegriefcast@gmail.com - because you are not alone.

You can listen and subscribe online through iTunes or Acast - just click on the buttons to explore all the episodes in the show:

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Griefcast is a podcast that examines the human experience of grief and death - but with comedians, so it's cheerier than it sounds. Griefcast won three Gold prizes at the British Podcast Awards 2018 (Best Entertainment Podcast, Best Interview Podcast, and Podcast of the Year 2018). It also won Podca

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Free online courses covering low mood, stress and resilience

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Living Life to the Full | helping you help yourself

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Services offered at CrossReach Counselling: Inverness:

Counselling for mental wellbeing

One-to-one counselling for children and young people

Counselling for emotional support

One-to-one Counselling

Services are offered on a donation basis. At the start of your therapy, we will ask you if you can make a contribution towards your counselling.  Ability to pay will never be a barrier to accessing support. There is also the option of a fixed-fee service.

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A confidential counselling service based in Inverness.

COVID-19 (Coronavirus) update June 2021:

To limit the spread of the COVID-19 virus, we areworking remotely with our existing clients and those on our waiting list. In line with Government advice, and when distance counselling is not possible, we are able to see a small number of clients safely face to face. We are also constantly reviewing our ability to take on new referrals so please keep checking this page for an update.
If you require immediate support, please either contact your GP, or NHS 34 on 111; the Samaritans on 116 123; Breathing Space on 088 838 587.

Welcome to Cameron House, home to CrossReach Counselling in Inverness. We offer one-to-one counselling to adults, children and young people in a safe and confidential environment. At the moment we use a variety of venues across the city for our counselling services, so please get in touch to find a location near you.

Office hours

Open during office hours Monday-Friday and two evenings a week. Please contact us for further details.

Arrange a visit

Call 01463 718069

Contact us
Inverness.counselling@crossreach.org.uk
Manager

Janet Logue

Services offered at

Counselling for mental wellbeing

One-to-one counselling for children and young people

Counselling for emotional support

One-to-one Counselling

If you're going through a difficult time, our counsellors are trained to help you explore your feelings and experiences and help you find your own way back to a more fulfilling life.

Appointments are usually weekly and last up to 60 minutes. We'll discuss the day, time and frequency of these sessions with you.
Our donation-based and fixed-fee services
Our services are offered on a donation basis. At the start of your therapy, we will ask you if you can make a contribution towards your counselling. Ability to pay will never be a barrier to accessing support. Currently, due to the pressures of Covid-19, our donation-based waiting list is closed.

We also offer a Fixed-Fee service at £50 per session. Your first session will normally be arranged within a week. We recommend you are able to pay for a minimum of 6 sessions. To find out more about this option, please contact the team.

If you have any questions or want to make an appointment, please get in touch.
Email: inverness.counselling@crossreach.org.uk

For further details click the links below for a leaflet:

CrossReach Counselling Inverness is an organisational member of COSCA and adheres to COSCA's Statement of Ethics and Code of Practice. All our practitioners are either, qualified and registered with a Professional Standards Authority (PSA) recognised professional body (e.g. BACP, COSCA, BAAT, UKCP), or in the process of gaining their qualification. The PSA assesses organisations that register health and social care practitioners ensuring your practitioner meets your needs.

Please support us

Are you able to help CrossReach again at this most crucial time? You can set up a regular donation or make a one off donation below.

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CrossReach Counselling: Inverness | CrossReach

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A confidential counselling service based in Inverness. COVID-19 (Coronavirus) update June 2021: To limit the spread of the COVID-19 virus, we areworking remotely with our existing clients and those on our waiting list. In line with Government advice, and when distance counselling is not possible, we are able to see a small number of clients safely face to face.

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Polish Family Support Centre/ Polski Centrum Pomocy Rodzinie

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Polish Family Support Centre/ Polski Centrum Pomocy Rodzinie

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(PFSC: Polish Family Support Centre for English-language site). Edinburgh-based support centre that offers counselling in Polish (online remote counselling available), cost based on income.

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Polish Family Support Centre

Sort code: 80-11-00

Account number: 00398105

Copyright © 2017 Polish Family Support Centre

Polish Family Support Centre is a company limited by guarantee, registered in Scotland, No. 246129.

Polish Family Support Centre is registered as a charity in Scotland, No. SC034152.

Registered Office: 10 North Grange Grove, Prestonpans, East Lothian, EH32 9JP, E-mail: [email protected], Contact No: 0131 281 0429

Membership / Accreditations:

Nasza praca skupia się na czterech głównych usługach:

Psychologicznych: indywidualne, grupowe lub rodzinne sesje psychologiczne, warsztaty oraz grupy wsparcia.

Edukacyjnych: przekazywanie wiedzy o prawach polskiej mniejszości narodowej, warsztaty edukacyjne dla dzieci w lokalnych szkołach oraz nauka języka angielskiego dla dorosłych.

Urzędowych i Księgowych: pomoc w wypełnianiu wniosków, tłumaczenia, wykonanie telefonów, doradztwo.

Integracyjnych: organizowanie okolicznościowych imprez dla dzieci i rodziców, współpraca z innymi organizacjami i wspólne eventy.

Porady i konsultacje indywidualne

Poradnictwo rodzinne

Konsultacje dla par

Pomoc online i telefon zaufania

Warsztaty i grupy wsparcia

Rozmowy skype

Ubieganie sie o zasiłki

Wypełnianie wniosków

Pisanie listów

Tłumaczenia

Wykonywanie telefonów

Doradztwo ogólne

Grupy wsparcia i warsztaty dla dzieci i młodzieży w lokalnych szkołach

Grupy wsparcia dla dorosłych

Warsztaty dla par i rodzin

Warsztaty dla osób indywidualnych

Warszaty i grupy wsparcia

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Polish Family Support Centre Sort code: 80-11-00 Account number: 00398105 Copyright © 2017 Polish Family Support Centre Polish Family Support Centre is a company limited by guarantee, registered in Scotland, No. 246129. Polish Family Support Centre is registered as a charity in Scotland, No. SC034152.

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Provide a good list of resources around mindfulness, and a free audio mindfulness course

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Trustees and members of Mindfulness Scotland have produced audio Mindfulness practices to support you during the Covid-19 pandemic. These can be found under the headings Short Practices to Help in a Crisis and Relaxation Practices for Stressful Times. Further audio resources can also be found below.
Mindfulness Based Resilience Short Practices to Help in a Crisis Relaxation Practices for Stressful Times Mindfulness Based Resilience in MP3 Format

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Trustees and members of Mindfulness Scotland have produced audio Mindfulness practices to support you during the Covid-19 pandemic. These can be found under the headings Short Practices to Help in a Crisis and Relaxation Practices for Stressful Times. Further audio resources can also be found below.

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Highland based counselling and support service for young people and children who have experienced bereavement

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The Highland Hospice website provides information on our care services and opportunities to participate in fundraising or to volunteer for the Hospice.

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Support and Information for parents grieving a child and also for children who are experiencing grief. There is an app for 11-25 year olds also

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We help children, young people, parents, and families to rebuild their lives when a child grieves or when a child dies.

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We help people through one of the most painful times in life – with bereavement support, information and campaigning.

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Grief can be overwhelming - you don’t have to deal with it alone. Cruse Bereavement Support is here. Call our helpline or chat online.

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Information and support, including a Sudden Bereavement Helpline

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Free app providing short meditation exercises

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© 2011 - 2021, Martin Boroson. Trademark protection pertains to the following terms: One Moment Meditation, One Minute Meditation, One Moment Mindshift, One Moment Mindset, and One Moment. All rights reserved.

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Great list of local initiatives and groups to help people make use of the green spaces in and around Inverness. Also lists volunteering opportunities.

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Free organised walks that anyone can join, including options for health walks. There is a list of local options available

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Paths for All is a Scottish charity. We champion everyday walking for a happier, healthier Scotland

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Highland-based enterprise offering No-phone nature walks and activities

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No phone, Less stress, More connection. Become a member or come to one of our one off events. The best way to unplug and connect with nature.

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They have Inverness-based offices, providing relationship counselling, family mediation, parenting-apart information sessions and more. See the "find your nearest service section" for the up-to-date local services.

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Relationships Scotland - Counselling, mediation and family support

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It goes without saying that 2020 did not turn out as we had envisaged. The Covid pandemic hit us in March and the mediation world, as others, scrambled to respond to a 'work at home' directive. Relationships Scotland had signed up to the Scottish Mediation Charter and planned to partner with Scottish Mediation to raise...

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What is Climate Anxiety and What Can We Do About It? Short blog post

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What is Climate Anxiety and What Can We Do About It? Short blog post

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We've all been there - you read a headline about the climate crisis and you feel worried or concerned about what this means for the future of our planet, for our kids and grandkids.

You're not alone. Climate anxiety is real.

If you're not familiar, climate or eco-anxiety is described by American Psychological Association as "a chronic fear of environmental doom" and as "a fairly recent psychological disorder afflicting an increasing number of individuals who worry about the environmental crisis" by Psychology Today.

So, what can we do about climate anxiety and for our planet? Here are a few tips:

Acknowledge and Talk about It

It can be hard to admit to yourself that your home and community are not what they once were.

A great start to fighting climate anxiety and learning how to handle a changing climate starts with acknowledging what's happening - then talking about it with those you trust. By acknowledging how you feel, it allows you to determine how you can act to take care of yourself.

It can be hard to talk about something existential like climate anxiety, especially with those who don't understand it, but in many cities, support groups to talk about this exact topic are forming.

If there's not a group in your area, don't be afraid to start one of your own or approach loved ones. By finding a group of like-minded people or talking about the climate crisis with friends, you can make a difference within yourself and your community.

The climate crisis isn't something that can be solved by one person - so let's team up, help each other and help our environment!

Be the Change You Wish to See - Take Action!

Another approach towards managing climate anxiety is by taking action! Whether that's joining a local group of activists like our Climate Reality chapters or by learning how to live more sustainably, every action makes a difference.

Small changes can lead to bigger ones, or they can even inspire others! If you want to fight off tough feelings that may come with reading news stories about the climate crisis, these changes can make a world of a difference for your mental health and for the environment.

Changes like recycling, composting or reducing food waste when possible are an easy step to take. Even looking into clean energy or taking public transportation when it's possible can help reduce your footprint and be an easy way to practice sustainable self-care.

Rent and can't make any large changes to your home? Here you can find a list of easy methods for living a more sustainable life as a renter.

Want to speak out and call for action? Many other activists just like you have been inspired by climate to take action through climate strikes, community clean-ups, joining local action groups, and even calling their local leaders.

Climate anxiety can be difficult, but becoming the change you wish to see in the world can truly help.

Educating Yourself and Others

The first step towards taking action? Education.

By educating yourself, not only can you understand what's happening to our planet and what you can do to make a difference, but you'll also be able to understand what all those scary headlines really mean.

There is still hope for our planet and solutions do exist, so by learning more about the climate crisis, we can empower ourselves to understand how we can act and advocate for the future of our planet.

So how exactly can you learn more about climate - and know that you're getting scientifically correct information? A few great resources include NASA's climate change webpage, the IPCC (or the Intergovernmental Panel on Climate Change), the United Nations, and even the Climate Reality blog!

You can learn more about taking action and join the grassroots climate movement by going to one of our upcoming Climate Reality Leadership Corps trainings!

Join former US Vice President Al Gore, leading climate scientists, advocates, and activists at a three-day training where you'll develop the media, organizing, and communications skills to move public opinion and make a difference for the planet. Plus, and you'll meet people just like you, who wanted to do everything they can to help create a healthy and sustainable future (or even who have climate anxiety, too!)

Apply today to join the climate fight!

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What is climate anxiety and what can we do about it?

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We've all been there - you read a headline about the climate crisis and you feel worried or concerned about what this means for the future of our planet, for our kids and grandkids. You're not alone. Climate anxiety is real.

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Eco distress - for young people | Royal College of Psychiatrists

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Eco distress information for young people and parents

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Eco distress information for young people and parents

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This webpage is aimed at young people and is about eco distress - it explains how understanding the distress and having some tools to cope with it can help people feel better and take action at the same time.

Eco distress (sometimes called 'eco-anxiety'), is a way of describing how people feel when they hear bad news about our planet and the environment ¹. These can be things like warmer temperatures around the world, events like floods, fires or drought, harm to animals and their natural habitats, and other worldwide problems like the COVID-19 pandemic.

You might feel anxious, worried, upset, scared, sad, angry, or unsure about the future when you think about or hear about these problems ². You might see photos of natural disasters online or on social media, learn about it at school, or you might see a news report on TV.

Yes it is. You are not alone in this - a lot of children and young people in the UK worry about our planet. ³

This is normal and it shows that you care about others and the world around you.

But if you feel worried all the time, it can affect your mental health, so it's important for you to understand how you feel, how to look after yourself and how others can help you. 2, 4

With everyday worries, like doing something for the first time, you will usually feel less worried after someone has given you a little encouragement or you have done the task. You can usually feel more in control over these worries.

But it is difficult to be comforted about the problems in the environment as they are too big for us to solve on our own.

You may feel:

breathless, sweaty, sick

headachy, tense or fidgety

anxious, fearful, panicky

upset, tearful, irritable, negative

angry, frustrated, furious

guilty, hopeless, drained

on edge, numb, withdrawn

fine - these feelings can come and go.

You may think:

things can't be as bad as the scientists say

a major disaster will happen soon

about death and dying of animals and people

grown-ups should be doing more

about not having children

what's the point in going to school or developing a career?

you have a huge responsibility to make changes and convince other people to do the same

you don't want to think about it anymore, and switch off whenever the topic comes up

You may notice changes in:

your sleep pattern

your motivation

the amount of energy you have to get up and do things

your ability to concentrate on things like homework or reading.

1. Be aware of the situation

Keep up to date with information about the environment. Talk to an adult, or look up a reliable website or charity. Remember that you don't have to be an expert.

Take care not to overload yourself with too much information. Give yourself time to switch off and focus on other things, like doing activities you enjoy.

2. Understand, experience and cope with the feelings that come up

Remember that these feelings make sense. They are a sign that you care about other people and the environment.

Express how you feel. People have different ways of doing this, like writing, creating art, playing music, or doing things like making a self-soothe box. Talking to people who understand can also help.

Look after your own mental health and wellbeing by:

eating healthy food, getting enough sleep and exercise

spending time with your family and friends

making time for being creative - find what activities make you happy

not using drugs or alcohol to cope with feelings.

Stay hopeful and connected:

Spend time in nature. This could be playing or reading outside, planting seeds or taking a walk somewhere you love.

Talk to people. There are many others feeling the same way. Talking to people can be reassuring and can improve your self-esteem and your confidence.

Remember there are lots of people working on solutions that will make the world happier, healthier and safer.

3. Take action and do something differently, however small it feels

Always remember this is everyone's responsibility, not just yours. The situation is not your fault and you are not responsible for changing it.

Think about connecting with groups of young people, either in your local area or online, who feel the same way about the environment.

Taking action can help us feel more in control, more hopeful and more resilient. You can choose what changes feel right for you, for example:

Help nature by planting wildlife friendly flowers, a tree or making a bird feeder

Start talking to your classmates, friends or family members about the environment

Reduce the amount of rubbish you make - carry a refillable water bottle or bring your own bag when you go shopping

Talk to your family about ways you can help, like eating less meat, buying less stuff, finding ways to re-use things instead of throwing them away, travelling more by walking, cycling or taking public transport.

Remember small changes make a big difference.

If you have tried lots of things to help yourself feel better, but you are feeling overwhelmed, are having trouble sleeping, are thinking about hurting yourself, or struggling to cope everyday, you may need to get more help.

It's a good idea to speak to your parents who can take you to see your GP. Or you can speak to a teacher that you trust, or the wellbeing support staff at your school.

They will be able to give you advice on what to do, or they may suggest that you see a mental health professional, like someone from your local Child and Adolescent Mental Health Service (CAMHS). See our factsheet on Who's Who in CAMHS for more information.

The type of help you get will depend on how you are feeling.

I remember hearing the news when I was younger, I think I was in year 3. That was when I heard about what state the world was in. I heard about the ice caps melting and all the pollution going up into the atmosphere.

It can make me feel sad and depressed. I sometimes feel let down by adults. I feel upset and angry and don't know what to do. It's hard to feel positive when we're in this mess.

I know more about it now. Humans are damaging the world. Ice caps melt, then animals become extinct then humans will become extinct and we don't have the space equipment to find another planet to live on, even if there was another planet out there.

So we need to help out. Now or never.

When I get worried too much I make sure I do things I enjoy like playing sport, hanging out with my friends, or talking to my Dad.

It helps when he reminds me there are millions of grown-ups around the world who are working hard on fixing the problems.

My Dad helps me think of things I can go out and do to help, like planting seeds and making sure I throw away my rubbish and recycle properly.

Doing stuff about it does help me feel better and makes me feel good about helping the world.

I think I have always been aware of the environmental crisis, from those around me and the occasional mention in school.

Thinking about the future makes me feel very powerless. I try to deal with this by making small changes to feel some control in the situation - like going vegetarian and using public transport or my bike more.

I also feel a lot of sadness at the loss that damage to our environment represents, loss that is already happening. Spending time talking about it with my friends and paying more attention to nature helps, and in some ways this sadness makes me appreciate the environment even more.

I also feel guilty as someone who is safe from the current effects of damage to the environment. How is it fair that I am part of the problem, but less vulnerable to the consequences?

What has been most helpful is sharing how I feel with other people. After going to my first protest about the environment, I felt different. I still find the environmental crisis terrifying, but seeing and experiencing that we can make things change really helped me to feel supported, more in control and less alone.

It helps me to remember that there ARE people who feel the same. I also need to remember that although one person making a change DOES have an impact, that doesn't mean it is all up to one person to carry the burden. Cheesy as it is, we should all be in this together.

1. Be aware of the situation

2. Understand, experience and cope with the multiple emotions that emerge

See our ' U can cope' information for what to do when you are feeling stressed

Childline: Get help and advice for your mental health, online or over the phone: 0800 11 11

Kooth: Online support for young people

Samaritans: Provides free, confidential help and support, 24/7. Call 116 123

Young Minds: Provides information on how to cope and ask for help, including how to make a self-soothe box

Youth Access: Offers information, advice and counselling to young people

3. Decide what to 'do' next

Join with others, such as:

Join local nature connection groups for example:

Help educate other young people:

Teach the Future: A youth-led campaign to re-orient the English education system around the environmental crisis.

References

1. Usher K, Durkin J, Bhullar N. Eco‐anxiety: How thinking about climate change‐related environmental decline is affecting our mental health. Int J Mental Health Nursing. 2019;28:1233-1234.

2. Burke S, Sanson A, Van Hoorn J. The psychological effects of climate change on children. Curr. Psychiatry Rep. 2018;20:35.

3. Lee K, Gjersoe N, O'Neill S, Barnett J. Youth perceptions of climate change: A narrative synthesis. WIREs Clim Change. 2020;11:e641. Available from: https://doi.org/10.1002/wcc.641

4. Berry HL, Waite TD, Dear KBG, Capon AG, Murray V. The case for systems thinking about climate change and mental health. Nature climate change. 2018;8(1): 282-290.

Credits

Revised by the Royal College of Psychiatrists' Child and Family Public Engagement Editorial Board (CAFPEB) and the National Collaborating Centre for Mental Health.

Author: Dr Catriona Mellor

Grateful thanks to Dr Alan Kellas, Dr Caroline Hickman, Dr Lynne Jones, Dr Bernadka Dubicke, Dr Steve Pearce, Vicki Harris, NeurOx Young People's Advisory Group.

About this information

This information reflects the best available evidence at the time of writing. This mental health information for young people was written in 2020.
© November 2020 Royal College of Psychiatrists

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Eco distress - for young people | Royal College of Psychiatrists

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Information aimed at young people about eco distress (also known as eco anxiety) - it explains how understanding the distress and having some tools to cope with it can help people feel better and take action at the same time.

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Resource sections for young people and parents about climate anxiety

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We are offering a new youth support space for young people for warm care, deep listening and tools for resilience.
Are you thinking, feeling or acting in the knowledge of the climate crisis and also aware that many other parts of life are in crisis? Do you sometimes feel abandoned, confused, lost, despairing, raging, scared and other strong feelings? Is it sometimes difficult to allow yourself to feel anything at all? Do you wonder how to keep going in an emergency that is going on and on? Would you love to be able to spend time with others who get it, in a well held space where you are warmly welcome just as you are?
New support space for young people

We are offering a youth support space for young people offering warm care, deep listening and tools for resilience. This is a space where you can:

Be warmly welcome

Talk about your experience with people who will not dismiss you, or just listen in

Meet other young people who may be in a similar position

Learn straightforward resilience building practices that you can take away and use again and again

Experience a consent based space where you will not be required to do anything that doesn't feel right to you

Choose to do a held self-reflection practice if you don't want to talk with other people

We are working for collective care and resilience, based on consent and warm welcome, not just 'talking about feelings' but attending to deep human needs for belonging, autonomy and being seen and heard.

Please bring:

Anything that will help you feel comfortable and supported during the session, a drink, your favourite blanket/smell/object to hold/cushion etc.

Paper and pen as we will do a brief journaling activity.

We will be using breakout rooms for talking and listening in small groups. We will also have a silent reflection room with reflection prompts for those who would rather not talk in a small group.

This space is for young people who would welcome some holding support in their engagement with the climate crisis. It is not an extractive space for research purposes as this undermines the strength of holding and shared experience. Please check in with your motivation before coming along. Do contact us if you are not sure.

Who is it for?

Young people who want to explore, talk and listen about living in a time of climate and other crisis. You may be an activist but you do not need to be. You may be engaged and knowledgeable about the climate crisis or you may be looking at it out of the corners of your eyes and not wanting to face it. Please be aware that you may hear strong feelings and experiences from others that might trouble you as well as inspire you.

'Climate wisdom is the understanding that our ability to respond to climate change and to work on climate issues is shaped more by our emotional selves than by our rational selves. The sooner we can make that connection, the more effective we will be' Sarah Jaquette Ray

Who is facilitating it?
Jo McAndrews
I am a mother to a teenager and I am a coach and trainer, focussing on supporting the needs of children and young people in the face of climate and social crisis. I trained originally in arts psychotherapy and have been working for the last 25 years with young people, families and people who work with them. I am sure that the world would be very different if older people learned to listen properly to younger ones and feel fiercely protective of the well-being of young climate activists.
Rachael Alexander
I am a Psychologist and Mum to two little boys. I have specialised in working with children and parents over the last ten years. I have always been engaged with the climate crisis cognitively but found myself experiencing it on a more emotional level when I had children. I found climate emotions to be really tough and lonely at times. I found accessing supportive spaces where I could discuss these feelings and meet other people really helpful. I am passionate about ensuring young people who are now growing up with such an awareness of the crisis, have available to them supportive spaces where they can explore their thoughts and feelings.
Belonging and inclusion
We recognise that there are many ways in which young people can feel a sense of unbelonging and uncare in a shared space. We welcome the voices and perspectives of young people of colour, and those who are queer, neurodivergent, chronically ill or disabled, introvert, and whose needs are not met by systems of education, wealth and power. We know that this is easier to say than to put into practice and are committed to ongoing learning and feedback that helps us grow in this work. We recognise the collective trauma of being part of a group that is not valued or respected by the dominant culture.
Confidentiality
The sessions will not be recorded, they are just for the people there each time. We ask that you make a commitment to confidentiality and not share other people's names or details that will identify them outside of the group space. You are welcome to share what you learn in the group (e.g. strategies etc) and topics of discussion, but are asked to do so in a way that respects everyone's privacy and creates confidence in courageous sharing.

How to join us:

We are delighted to have funding that means we can offer this space to young people at no cost. Please let us know you are coming by clicking here.

Please arrive from five minutes before to five minutes after the start time. Please note that after this we will close the space so that we can hold the group strongly without being distracted by interruptions.
Learning lab
We are offering something new for the CPA and want to make sure it is the best it can be. We will run three sessions over three months in the learning phase and will ask people who come to let us know about their experience so that we can grow the spaces into something truly useful. We will also use feedback to apply for further funding to keep running the spaces. After that our plan is to invite others into the facilitating team and offer ongoing monthly drop in radical care spaces.
If you would like to ask any questions please email This email address is being protected from spambots. You need JavaScript enabled to view it. We are offering this support as a radical care space.
We have chosen this language carefully to describe what we want to offer. If you are interested to know more, here is some more information about what we mean by it. We want to let you know what frameworks we are working with so that you can see if you feel drawn to the space. We do not expect you to agree with us or to spend any time studying it! You are welcome, whatever your beliefs or experience.

Radical:

We recognise that dominant systems of power that are causing climate and social crisis also silence the voices of young people. We are in a culture of separation where adults and older people do not know how to really listen to young people. Instead young people are regularly dismissed and rejected by older generations. The education system is part of this culture of uncare and causes huge anxiety to many young people while also failing to educate them in what is actually needed in this time of emergency.

We are determined to do things differently. We recognise that care is often misunderstood as a privileged luxury that slows down action and doesn't do any good. We see that the whole subject of care and wellbeing has been colonised by the dominant systems of power and we are working to shift the whole narrative towards radical cultures of care that disrupt white supremacy and capitalism.

We reject a model of self care that is about individual comfort and instead recognise that we are reclaiming vital aspects of connected human and planetary thriving that grow true resilience and serve all of life.

We understand climate distress in the context of intersectional experiences of exclusion and uncare. It is not an individual psychological problem but a social and political one caused by the reckless and passive abandonment by the adults in power.

We are questioning traditional white-centred, gendered and individualistic models of psychology and looking to wider circles of wisdom for understanding. We recognise the urgency of the situation and know that the earth needs young people to be whole and held so that they have the resources to meet what is facing them.

We deeply value what young people have to say. Young people contribute so much that is not acknowledged in a culture that places disproportionate burdens on the young and yet withholds the power to change things.
Care:
These spaces are held by experienced older people who are themselves supported in circles of care. We are engaged in climate crisis work but not fixed on particular activist solutions. We encourage people to be involved or not involved in activism according to their needs and capacity in the moment. We will never tell you what we think you should do.

We are offering warm holding and structure to make our time together powerful and solid.

We recognise the urgent need for older people to hold, support, listen to and believe the experience of young people. We know that this is a rare experience!

You do not need to protect us from your pain, we welcome whatever you bring.

We know that young people are feeling abandoned by older generations who have not managed to stop the climate crisis and who are not listening. We want more older people to know how to listen and step up in support of the young, not expecting you to do all the work but supporting and joining in with you.

We support young people learning how to support each other but here we are offering young people the chance to sink into an experience of deep nurture that you do not have to organise yourselves.

The space is consent based. You choose how much you want to say about yourself, when you want to participate and when to observe. We offer choices in what we invite you to do and we respect your 'no'

The spaces include sharing and listening but that is not the only thing. We are also offering a toolkit of embodied resilience practices to support you in whatever you are engaged in.

We know that one gathering a month is not enough for what is needed. It is a start. We are also gathering a collection of supporting resources and signposting to other spaces offering more ongoing belonging, care and learning.

The facilitators of the spaces are trained in embodied, trauma informed approaches to care and we are continuing to learn more about this and other wisdom.
Space
This is what the word space means to us:

It is an experience of being held but not controlled.

Space to rage, explore, grieve, complain, love, learn, be together

Courageous space for taking risks and for deep authenticity

Space for resting and listening

Space for listening to what your body needs right now

Space for meeting others

Space for strong feelings or no feelings

Space for being listened to and believed

Space for not knowing the right answers

Previous Support Offered

Funding from the Robert H.N. Ho Family Foundation Global previously enabled us to develop two programmes of support for young people, aged 18 - 25, and one for parents/carers.

Radical Nurture Group for Youth Climate Activists

This consisted of a series of six small group support circles, creating safe spaces to share difficult thoughts and feelings and learn different techniques for coping with climate-related distress.

Resilience Toolkit for Young People

The second project, Resilience Toolkit for Young People: Responding to the Climate Crisis via Imagination and Conversation offered a programme of six workshops including sessions on art therapy, storytelling, intergenerational dynamics and exploring eco-anxiety.

Parent/Carer/Guardian Climate Circles

Providing support to parents/carers/guardian is another way of supporting young people. When parents/carers are able to manage their own climate related distress they are in a stronger position to be present and connected with the young people in their care and help them to manage their feelings.

If you are a parent, carer or guardian click here for more information.

Learning from our experience

We welcome feedback from all the young people who take part in these projects to help us develop our work to provide the most useful support that we can.

If you are a young person interested in taking part in any of our future support sessions and workshops please get in touch.

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We are offering a new youth support space for young people for warm care, deep listening and tools for resilience. Are you thinking, feeling or acting in the knowledge of the climate crisis and also aware that many other parts of life are in crisis?

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Scottish Eating Disorders Interest Group

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Scottish Eating Disorders Interest Group

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Information for patients and family members about eating disorders

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Scottish Eating Disorders Interest Group (SEDIG) Archives - NEEDS (North East Eating Disorders Support) Scotland

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Offering help and support for anyone affected by eating disorders

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Nature Walks for Wellbeing are 90 minute sessions that use nature walks to provide mindful nature-based therapy to those suffering from mental illness, and those just taking care of themselves

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Nature Walks for Wellbeing in and around Inverness

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See the linked Padlet for Social Support and information

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See the linked Padlet for Social Support and information

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Including information resources on finance, fuel poverty, parenting, social work contacts.

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First Hand- for those who have witnessed the suicide of someone they don't know

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First Hand- for those who have witnessed the suicide of someone they don't know

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Support and advice for those who have witnessed the suicide of someone they don't know.

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First Hand is for anyone affected by witnessing a suicide, when they did not know the person who has died. This may be because you happened to be at a particular location, or because your job involves responding to these incidents. Get Started After a suicide...

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Survivors of Bereavement by Suicide (SoBS)

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Survivors of Bereavement by Suicide (SoBS)

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Support and advice. This link also contains a good booklet for support after suicide.

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Survivors of Bereavement by Suicide (SoBS)

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Detailed set of resources for those who have experienced sexual trauma. It details the various difficulies that can be faced, with sections on intimacy, dissociation, self-esteem and wellbeing.

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Welcome to The Survivors Trust Resources Website

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Useful pointers on controlling social media use to promote wellbeing

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Tips to Take Control of Your Tech Use - Center for Humane Technology

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Technology competes for your attention and can hijack your behavior, creating a variety of mental health issues. Follow these steps to create healthier boundaries, increase your digital well-being, and take back your control.

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A free telephone and video counselling service for adults who experienced abuse in childhood. Available for anyone aged 16 or over living in Scotland, if from minority ethnic community or has a disability or lives in a rural Health Board (available to all in NHS Highland Health Board)

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A free telephone and video counselling service for adults who experienced abuse in childhood. Who is TCLS for? Anyone...

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SANDS is a Stillbirth and Neonatal Death charity, providing bereavement support via helpline, mobile app, online community and resources and local support groups.

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Sands - Saving babies' lives. Supporting bereaved families.

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Sands | Saving babies' lives. Supporting bereaved families.

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Sands works to support anyone affected by the death of a baby; improve the care bereaved parents receive; and create a world where fewer babies die.

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Information and support for those who have experienced miscarriage, stillbirth and neonatal death

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We’re here to provide information and support for anyone who has experienced a miscarriage, stillbirth, neonatal death or termination for medical reasons.

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Provides counselling for women and couples in Scotland who have suffered miscarriage, stillbirth or neonatal loss.

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scottish care & information on miscarriage

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Welcome to the miscarriage support website; providing counselling for women and couples in Scotland who have suffered miscarriage, stillbirth or neonatal loss. We connect with NHS and community organizations to assist people to access services in their community to ensure they receive the best quality care.

Our aim is to help you to discover your own recourses for self coping, to find new ways forward and to make new plans so that you feel more optimistic about your future.

could you help us?

Our Petition

'To offer all woman investigations following one loss through miscarriage'
find out more

Volunteer

Our volunteers help us with a wide range of everyday jobs. Would you like to help?
find out more

Donate online

A donation, of whatever you can afford, will be greatly appreciated and used to fund the care and services we provide.
find out more

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home - scottish care & information on miscarriage

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Welcome to the miscarriage support website; providing counselling for women and couples in Scotland who have suffered miscarriage, stillbirth or neonatal loss. We connect with NHS and community organizations to assist people to access services in their community to ensure they receive the best quality care.

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Pregnancy loss information and support

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After thirty years of service our very first National Director, Ruth Bender Atik is retiring and we are recruiting for a new CEO. Our next Chief Executive will have the full support of the trustees to develop the strategy that will take the Miscarriage Association through the next chapter of its journey, based on a [...]
Continue reading "

We are so thankful to everyone who contributes to Baby Loss Awareness Week. Sharing stories, raising funds and getting involved on social media - it all helps us to spread the word and raise awareness of the impact of miscarriage, ectopic and molar pregnancy. Crucially, you help us all create and maintain this special opportunity [...]
Continue reading "

The Royal College of Obstetricians and Gynaecologists (RCOG) has updated its guidance for doctors on caring for people with recurrent miscarriage. They have also published a patient information leaflet. What is new? There is a change in the definition of recurrent miscarriage more consideration of the occasions where someone might be offered tests after two [...]
Continue reading "

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The Miscarriage Association:Pregnancy Loss Information & Support

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Learn about the Miscarriage Association, how to cope, and support those experiencing pregnancy loss. Access vital resources and information.

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Supporting bereaved parents and their families

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Directory of  services supporting mental health around pregnancy and afterwards

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Perinatal and Infant Mental Health Third Sector Service Directory - Inspiring Scotland

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This directory lists organisations across Scotland who currently offer perinatal and infant mental health support.

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Free website with articles/ practical advice about how to overcome social anxiety

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Articles On Meeting People And Making Friends

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This section covers the steps that go into making friends, from finding people to meet, to organizing plans with them, to growing the friendship, to working out some of the kinks in your relationship.

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Available in Ukrainian, Polish, Russian and English

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The people of Ukraine will have many needs in the coming months and years. The most pressing priority at this stage of the emerging catastrophe is to ensure physical safety and to meet other basic needs such as food, shelter, and access to medicines.

If you choose to help financially, a good way to do this is to make a donation to any of the following established organizations:

There will inevitably be psychological fallout from this war. In anticipation of this - and in the hope that it will be helpful when the time is right - we have translated a selection of trauma psychoeducation resources into Ukrainian and are making them available for free to everyone to download and use.

Many Polish and Russian speaking Ukrainians are also being affected by the crisis. We have made the same resources available for free in Polish, Russian and English too, so that they can be useful to as many people as possible that need them.

What resources have been translated?

How Trauma Can Affect You
This is an illustrated information handout designed for children and young people. It describes and normalizes common reactions to traumatic events, including feeling scared, having unwanted memories, or having nightmares and sleeping badly.

Symptoms experienced post-trauma can be physically and emotionally powerful, and can feel especially disturbing if the person doesn't know why they are occurring. This resource can help children and adolescents to understand that they are experiencing normal reactions to powerful events. It can also be used to help wider family and other people to understand how young people might be feeling.

Download now:

Reactions To Trauma
This is an information handout designed for adults. It describes symptoms which commonly follow trauma - including re-experiencing symptoms, hyperarousal, and avoidance. It also gives helpful pointers about what to do to help someone who has experienced trauma.

Download now:

Understanding Post-Traumatic Stress Disorder
This is a guide designed to help people with PTSD to understand more about their condition. As well as a description of trauma, symptoms of PTSD, and effective treatments, this guide explores key maintenance factors for PTSD including: unprocessed memories, beliefs about trauma and its consequences, and coping strategies including avoidance.

Written in a friendly and explanatory way, this guide is a comprehensive source of information for those with PTSD. The concepts are explained in an easily digestible way, with case examples and accessible diagrams.

Download now:

What can you do to help?

We would like these resources to help as many people as possible. With your support we can reach a much wider network of people who have been affected by this crisis. Please share this article with colleagues, and anyone or anywhere you think the tools might be useful. You don't need to be a member of Psychology Tools to download these resources and they are completely free.

Best wishes,

The Psychology Tools Team

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Free Ukrainian, Polish, And Russian Translations Of Trauma And PTSD Psychoeducational Resources | Psychology Tools

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A selection of trauma psychoeducation resources in Ukrainian, Russian, and Polish available for free to everyone to download and use.

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Available in Ukrainian, Polish, Russian and English

# data[].attributes.attachment_link.readable_text
The people of Ukraine will have many needs in the coming months and years. The most pressing priority at this stage of the emerging catastrophe is to ensure physical safety and to meet other basic needs such as food, shelter, and access to medicines.

If you choose to help financially, a good way to do this is to make a donation to any of the following established organizations:

There will inevitably be psychological fallout from this war. In anticipation of this - and in the hope that it will be helpful when the time is right - we have translated a selection of trauma psychoeducation resources into Ukrainian and are making them available for free to everyone to download and use.

Many Polish and Russian speaking Ukrainians are also being affected by the crisis. We have made the same resources available for free in Polish, Russian and English too, so that they can be useful to as many people as possible that need them.

What resources have been translated?

How Trauma Can Affect You
This is an illustrated information handout designed for children and young people. It describes and normalizes common reactions to traumatic events, including feeling scared, having unwanted memories, or having nightmares and sleeping badly.

Symptoms experienced post-trauma can be physically and emotionally powerful, and can feel especially disturbing if the person doesn't know why they are occurring. This resource can help children and adolescents to understand that they are experiencing normal reactions to powerful events. It can also be used to help wider family and other people to understand how young people might be feeling.

Download now:

Reactions To Trauma
This is an information handout designed for adults. It describes symptoms which commonly follow trauma - including re-experiencing symptoms, hyperarousal, and avoidance. It also gives helpful pointers about what to do to help someone who has experienced trauma.

Download now:

Understanding Post-Traumatic Stress Disorder
This is a guide designed to help people with PTSD to understand more about their condition. As well as a description of trauma, symptoms of PTSD, and effective treatments, this guide explores key maintenance factors for PTSD including: unprocessed memories, beliefs about trauma and its consequences, and coping strategies including avoidance.

Written in a friendly and explanatory way, this guide is a comprehensive source of information for those with PTSD. The concepts are explained in an easily digestible way, with case examples and accessible diagrams.

Download now:

What can you do to help?

We would like these resources to help as many people as possible. With your support we can reach a much wider network of people who have been affected by this crisis. Please share this article with colleagues, and anyone or anywhere you think the tools might be useful. You don't need to be a member of Psychology Tools to download these resources and they are completely free.

Best wishes,

The Psychology Tools Team

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Free Ukrainian, Polish, And Russian Translations Of Trauma And PTSD Psychoeducational Resources | Psychology Tools

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A selection of trauma psychoeducation resources in Ukrainian, Russian, and Polish available for free to everyone to download and use.

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Help, advice, information for refugees and asylum seekers in Scotland | Scottish Refugee Council

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Scottish Refugee Council is an independent charity helping refugees and asylum seekers in Glasgow and across Scotland. It provides asylum support and advice, information and support to refugees and asylum seekers.

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NAPAC | Supporting Recovery From Childhood Abuse

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National Association For People Abused in Childhood 

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National Association For People Abused in Childhood 

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Support for those who suggered any form of abuse. There is a dedicated phoneline and email support, as well as resources on how to deal with flashbacks, and grounding techniques.

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NAPAC - Supporting Recovery From Childhood Abuse

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The National Association For People Abused in Childhood (NAPAC) © is a Registered Charity in England and Wales. Registered Charity No. 1069802 | Company No. 3565696 | Registered Office: NAPAC, Canopi, 7-14 Great Dover Street, London, SE1 4YR. | © 2023 |

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Structured programme available as an app or downloads which gives a structured way to gently go from walking to running over a number of weeks.

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Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

How does Couch to 5K work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

Download NHS Couch to 5K

The podcasts feature a narrator, Laura, who guides you through the session, explaining when you need to run and when it's time to walk.

The podcasts also feature music to motivate you through the workout. They're designed to take you on 3 runs each week, leaving at least 1 day of rest in between each run.

There's 1 podcast for every week of the plan - except in weeks 5 and 6, which feature 3 podcasts in each.

This is because weeks 5 and 6 act as transitional weeks, which aim to progress you from a mix of running and walking into running for longer blocks of time.

How do I get started?

1. Download the Couch to 5K podcasts to your mobile device or computer. If downloading to a computer, you'll then need to copy the podcast on to your mobile device.

2. When will you run? The best way to ensure you stick with your running plan is to carefully work out how to fit Couch to 5K into your day.

3. Plan your route. You may want to look at a map to plan your route first so you can focus on running. There are lots of great websites out there to help you with this.

4. Think about safety. If you're planning to run outdoors, bear in mind that you may be less aware of your surroundings if you're wearing headphones. Watch out for other pedestrians, cyclists and vehicles. When running in the dark, make sure you can see where you're going and that other road users can see you. Consider running along routes with adequate lighting or wearing reflective clothing.

5. What gear? The most essential piece of kit is a pair of running trainers.

Better Health Couch to 5K app

The Better Health Couch to 5K app gives you a choice of coaches and helps you track your progress.

As well as Laura who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities, including Jo Whiley, Sarah Millican, Sanjeev Kohli and Steve Cram.

Community content from HealthUnlocked

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NHS Couch to 5K will help you get off the couch and gradually work you up to running 5km in just 9 weeks.

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Multiple free fitness videos, covering strentgth and flexibility, aerobic and yoga. There is also a strength and flex NHS podcast.

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NHS Fitness Studio: free online fitness videos, aerobics videos, strength and resistance videos, pilates and yoga videos and more.

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Organisation supporting those with gambling issues. Information plus support is available.

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GamCare - Founder of the National Gambling Helpline

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The National Gambling Helpline provides free support for anyone affected by gambling harms in Great Britain.

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Exploring Christianity and Mental Health

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christianity mental health jesus evangelical theology psychology psychiatry nhs

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Mind and Soul : Exploring Christianity and Mental Health. Multimedia resources - audio, video, articles, events, course, directory.

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Exploring Christianity and Mental Health. Multimedia resources - audio, video, articles, events, course, directory.

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NHS resource with advice and support options

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Problem gambling is defined as gambling that is disruptive or damaging to you or your family, or interferes with your daily life. Most people in the UK gambled or played the lottery in the last year- activities like playing the lottery once or twice a week aren't harmful. However, for around 9 in 1000 people, gambling becomes a problem or an addiction.

Signs of problem gambling

If you think you might have a gambling problem, help is available.

To start, answer these 10 questions with 'yes' or 'no':

Do you spend a lot of time thinking about gambling?

Are you spending more money on gambling as time goes on?

Have you ever tried to stop gambling, or cut down on or control your gambling, and not been able to?

Do you get restless or irritable if you try to cut down on gambling?

Do you gamble to escape from difficulties in your life, or to cheer yourself up?

Do you keep playing after losing money to try to win it back - often called 'chasing losses'?

Have you lied to other people about how much time or money you've spent gambling, or how much you've lost?

Have you ever stolen money to fund gambling?

Has gambling affected your job, relationships, or home life?

Do you ask other people to lend you money when you've lost money through gambling?

If you've answered yes:

To 1 question - you might have a problem, and it would be a good idea to seek help.

To 3 questions - gambling probably feels like it's a problem, and you should seek help.

To 5 or more questions - it's likely gambling feels like it's affecting every part of your life. You should get help as soon as possible.

Effects of problem gambling

While problem gambling itself doesn't have physical symptoms, the negative effects can appear in many areas of life. These include:

reduced quality of life - having less money or free time

problems with your social life - avoiding seeing friends or going out

physical illnesses caused by spending more time gambling and less time being active, as well as potentially drinking more alcohol

financial problems - running up debts, and not having enough money for essentials

relationship problems and conflict at home - this can include arguments with family and friends, or conflict with your partner about financial difficulties

criminal activity - problem gambling doesn't make you a criminal, but some people find themselves committing crimes to fund their gambling habit

unemployment or difficulties at work - if you gamble at work, or miss work due to gambling, it can lead to issues at work and potentially unemployment

Even if you haven't experienced any of these issues yet, if your gambling is becoming a problem it's possible these negative effects will happen in the future. It's important to be mindful of the impact gambling could have on you or your family.

How problem gambling happens

Some people seem to be more likely to develop a gambling problem than others.

Men tend to be more vulnerable to developing a gambling problem than women, likely because women usually gamble less than men.

While a gambling problem can start at any age, people who start as teenagers or young adults can grow into problem gamblers. Children as young as 7 can struggle to control how much time they spend playing video and mobile games, many of which ask for micro-transactions and payments. Older people who feel isolated or bored can also be attracted to gambling.

People who work in casinos, betting shops or arcades can be more likely to develop a gambling habit.

Certain types of gambling can be more likely to lead to a problem than others:

mobile or internet gambling - like betting or bingo websites and apps

video poker

roulette

dice games

the stock market

playing sports for money

Engaging in these activities doesn't mean you have a problem with gambling, but it's important to be aware that these types of gambling are particularly addictive.

Things that could make problem gambling more likely

There are some factors that can make a person more vulnerable to developing a gambling problem. These include:

having a mental health condition

having an alcohol or drug problem

being in prison

having a family member, particularly a parent, with a gambling addiction

a gambling habit that started early - some people start gambling as young as 7 or 8

having trouble controlling your gambling from the first time you did it, even if you don't actually gamble very often

This doesn't mean that everyone in these circumstances will develop a problem, but it's important to be aware of the risk if gambling is something you do.

Self-help for problem gambling

If you feel your gambling has become a problem, there are steps you can take right away to start improving your situation.

1. Limit how much money you can spend gambling

Pay all your essential bills, like rent/mortgage, utilities, council tax, food, and childcare costs, as soon as you get paid.

Set yourself a weekly limit on how much you're willing to spend on gambling, and be sure to stick to it.

If you go out to gamble, leave your debit and credit cards at home and only take cash, so you can't spend more than planned.

On gambling websites and apps, set a limit on your account so you can't overspend.

Talk to your bank about blocking certain websites or locations, like betting websites or casinos.

UseGAMSTOPto block yourself from accessing online gambling sites and gambling apps. GAMSTOP doesn't cover every site or app operating in the UK, but you can contact ones you use that aren't signed up to this scheme and ask them to block you.

2. Reduce the time you spend gambling

Set a limit on how often you gamble in a week. Be specific and name the days - for example: "I will only gamble on Tuesdays and Fridays."

Resist the temptation to open up gambling sites or apps for a 'quick go' or just to make one bet - it's likely that you'll find it hard to stick to just one.

Set alarms or alerts on your phone, watch, or computer to remind you when it's time to close the site or app and stop gambling for the day.

3. Don't think of gambling as a way to make money

Remind yourself frequently that gambling isn't a way to make money - you're paying for entertainment. It's not an investment, and you're not earning money by gambling.

When you gamble, always prepare yourself to lose. Remind yourself that winning is by chance, and not something that happens more often than losing.

Never spend money from savings or investments on gambling.

Tell your friends and family not to lend you money if you ask.

4. Fill up your time with other things

Spend more time with friends and family.

Spend less time with people you know who gamble, or people you usually gamble with.

Join clubs or social groups that don't involve gambling - this could be a good time to take up a new hobby, or restart one you haven't done for a while.

Talk to friends and family about your situation and your concerns, rather than 'bottling up' your feelings.

For more self-help advice and tools, you can access resources on the GamCare website.

Getting help with problem gambling

There are a lot of ways to access help with problem gambling. There's also support available if you have a loved one with a gambling problem.

Gamblers Anonymous Scotland has meetings every day, and is free to attend. The meetings are informal and friendly, and there are currently around 70 meetings held in Scotland every day. Gamblers Anonymous also has a 24-hour helpline you can phone on 0370 050 8881.
Visit the Gamblers Anonymous Scotland website
If you have a loved one with a gambling problem, support is available from Gam-Anon Scotland. The organisation has supportive, confidential meetings that are separate from Gamblers Anonymous meetings. You can also phone the Gam-Anon 24-hour helpline on 0370 050 8881.
Visit the Gam-Anon Scotland website
GamCare provides information, advice and support for anyone affected by problem gambling. It operates the National Gambling Helpline, and provides treatment for problem gamblers and their families. You can phone the National Gambling Helpline 24 hours a day, 7 days a week, on 0808 8020 133.
Visit the GamCare website
If you're looking for ways to stop yourself from gambling, GAMSTOP allows you to block your access to certain gambling websites and apps.
Visit the GAMSTOP website
For advice on gambling as safely as possible, or help reporting a gambling business that's breaking the law, visit the Gambling Commission website.

If you're looking for help educating a young person about gambling, or need educational materials for a class or youth group, the Fast Forward Gambling Education Hub has a number of useful resources.
Visit the Fast Forward website
You can also visit your local primary care team for support and information about resources in your local area. Visit Scotland's Service Directory for information on services near you.

For other help and support, use Scotland's Service Directory to find counselling, mental wellbeing, and money advice services in your area.

If you're struggling with the impact gambling is having on your life, or the life of a loved one, phone Breathing Space on 0800 83 85 87 for support and counselling. Breathing Space is open:

Weekdays: Monday to Thursday 6pm to 2am

Weekends: Friday 6pm to Monday 6am

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Problem gambling is defined as gambling that is disruptive or damaging to you or your family, or interferes with your daily life. Most people in the UK gambled or played the lottery in the last year- activities like playing the lottery once or twice a week aren't harmful.

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Online mental health support for those age 11-25. Online support and counselling, daily journal and goal-setting. Free access with a Highland postcode (it is NHS-funded)

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Kooth is your online mental wellbeing community. Access free, safe and anonymous

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Support and advice for those with affected by mental health and money issues

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How can we help?

We know everybody's different, but choose the statement that best describes you or your situation and we'll suggest some relevant topics.

Still not sure where to start?

Don't worry. We're here to help guide you to the information you need. Use the links below and we'll point you in the right direction.

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The Mental Health and Money Advice service

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Free 5km weekly runs, and a weekly 2km junior run too

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parkrun is a free, community event where you can walk, jog, run, volunteer or spectate. parkrun is 5k and takes place every Saturday morning. junior parkrun is 2k, dedicated to 4-14 year olds and their families, every Sunday morning. parkrun is positive, welcoming and inclusive, there is no time limit and no one finishes last.

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Enter the name of the town or city you would like to access a needle exchange service in, or enter the first part of your post code, and click search.

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The mental health benefits of good sleep include boosting our mood, reducing stress and helping with anxiety.

If you're having trouble sleeping, knowing how to sleep better can make a big difference.

Find out more about ways to help you sleep, including sleep hygiene, and expert video advice from a professor of sleep medicine at the University of Oxford.

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How to fall asleep faster and sleep better - Every Mind Matters

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Find out what can help you fall asleep faster and sleep better, including using sleep hygiene to improve sleep.

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The Decider Skills for Self Help Online Course helps increase coping and confidence and improves mental health. The CBT skills are evidence based and effective. You can learn in your own time, at your own pace. You also have the option for an individual follow up session with a therapist on completion.

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The Decider Skills for Self Help | The Decider

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The Decider Skills for Self Help online course - effective coping skills for everyone. The Decider Skills are winning strategies for mental health.