Help Yourself Hub

If you're struggling with your mental wellbeing but you're not ready to make an appointment, or you want to be able support yourself while you wait for an appointment to become available, check out the resources below.

If you are in need of urgent help, click the red button in the header to access essential websites and helplines. If the matter is life threatening, call 999 immediately. 

The University of South Wales is not responsible for the content of any of external sites listed.

Other Resources

Abuse in Childhood

Domestic Abuse

  • BAWSO – An all Wales voluntary organisation, providing specialist services to victims and people affected or at risk of by Domestic Abuse and all forms of violence; including Female Genital Mutilation, Forced Marriage, Honor Based Violence and Human Trafficking.
  • The Oasis Centre – Located in Pontypridd, a non gender specific service which provides help and support for people affected by domestic abuse.
  • Wales Domestic Abuse Helpline - National free support and information service for women, children and men in Wales who are experiencing or who have experienced abuse at the hands of someone close to them. Helpline 0808 8010 800.
  • Atal y Fro – Helps families to break the cycle of domestic violence. Provides support, counselling and refuge to women and children within the Vale of Glamorgan who have experienced, or are experiencing domestic violence.
  • galop– Offers emotional and practical support for lesbian, gay, bisexual and transgender (LGBT+) people experiencing domestic violence. 
  • Respect – Support for men who want to stop behaving abusively towards their partner.
  • The Hideout – Women’s Aid have created this space to help children and young people to understand domestic abuse, and how to take positive action if it’s happening.

Forced Marriage

  • – One-stop website that provides you with practical information and sources of advice and help on forced marriage.
  • Forced Marriage Unit – Government Unit to contact if you’re trying to stop a forced marriage or you need help leaving a marriage you’ve been forced into.
  • Freedom Charity – Website of organisation which exists to empower young people to feel they have the tools, confidence and support around the issues of family relationships which can lead to early and forced marriage and dishonour based violence.

Sexual Abuse

  • New Pathways – Provides an all embracing, sympathetic, caring and worthwhile service to all victims of rape, sexual abuse and trauma. Services, which are provided free of charge, are used by clients throughout Wales.
  • The Calm Zone: Abuse – The Campaign Against Living Miserably is targeted at young men aged between 15-35. The campaign offers a helpline, information and advice.
  • Pandora’s Project: Sexual abuse -Offers peer support to anyone who has been a victim of rape, and sexual abuse.
  • Here to Help – Anger Management Module.
  • How to deal with anger – A guide to recognising causes of anger and handling it well for better relationships and greater self esteem.
  • Anxious About Presentations? – Hints and tips  from the Student Development and Study Skills Service.
  • AnxietyUK – AnxietyUK works to relieve and support those living with anxiety disorders by providing information, support and understanding via an extensive range of services, including 1:1 therapy services.
  • How to overcome fear and anxiety – Apodcast outlining ways to overcome fear and anxiety (also available as a booklet).
  • No Panic – A charity providing support for sufferers of Panic Attacks, Phobias, Obsessive Compulsive Disorder, General Anxiety Disorder and Tranquilliser Withdrawal.
  • – A team of therapists, psychologists and trainers, providing free resources in addition to paid ones.
  • Anxiety Issues - Self Help Resources for Mental Health Problems including many anxiety issues.
  • Cruse Bereavement Care – Offers information and advice to anyone who has been affected by a death and provides support and counselling one to one and in groups.
  • Sands – Offers support and advice to anyone who has been affected by the death of a baby following stillbirth or neonatal death. They have a helpline, online forum and local support groups.
  • 2 Wish Upon a Star – Offers help and support following the sudden or traumatic death of a child (up to 26 years). They offer one to one counselling as well as local support groups and events.
  • Miscarriage Association – Information and support to those that have been affected by miscarriage, ectopic pregnancy or molar pregnancy. They offer a telephone helpline as well as an online support service via their online forum, email helpline and facebook pages.
  • Army Families Federation - for those who have lost a family member in the armed forces.
  • Marie Curie - end-of-life care charity that provides a range of support for people bereaved as a result of any terminal illness, this includes counselling, group and 1:1 telephone support.
  • Bipolar UK – A user led charity working to enable people affected by Bipolar disorder / manic depression to take control of their lives.
  • Rethink: Bipolar Disorder – A national mental health charity, working to help everyone affected by mental illness recover a better quality of life.
  • The Chinese Mental Health Association – Representing Chinese mental health issues – phone 0207 613 1008.
  • Diverse Cymru – An innovative new organisation in the Welsh Third Sector, created in recognition of the difficulties and discrimination faced by people experiencing inequality in Wales.
  • The Muslim Youth Helpline – A confidential helpline for young Muslims – phone 0808 808 2008.
  • Young Minds - Provides advice and support if you are being bullied.
  • Bully OnLine – A resource on bullying and related issues.
  • Cyberbullying – Information and support for bullying online.

Citizens Advice provides some information if you’re being bullied or harassed at work

  • The Recovery Letters - Letters written by people recovering from depression, addressed to those currently suffering. The letter writers have experienced different types of depression including clinical/major depression, bi-polar and post partum depression.
  • Students Against Depression – Offers UK students comprehensive information and discussion about what depression is and how it works, what contexts depression flourishes in, self-help strategies for tackling depression and how to get further support and help.
  • Finding Your Way - a guide by Samaritans for anyone struggling to cope with their mental health.

First Person Plural – A charity led by abuse survivors with first hand experience of complex dissociative distress. Members support each other with self-help tips, information etc through the medium of the newsletter and attendance at occasional open members meetings.

  • Beat – A charity for people with eating disorders and their families.
  • Video – A documentary - 'Men Get Eating Disorders Too'. Through interviews, nine men share their inspiring story of bravery and resilience, sending a message of hope to all sufferers.
  • Gamblers Anonymous UK –People who have joined together to do something about their own gambling problem and to help other compulsive gamblers do the same.
  • Gamcare – Support, information and advice to anyone suffering through a gambling problem.
  • The Beaumont Society - The largest support group in the UK. Through its work it promotes better understanding of the conditions of transgender, transvestism and gender dysphoria.
  • GIRES-Gender Identity Research and Education Society – Information for trans people, their families and the professionals who care for them.
  • The Gender Trust – Supports all those affected by gender identity issues.
  • Mermaids UK - Crisis support for Transgender, non-binary and gender-diverse young people and their families. 
  • Hearing the Voice – An interdisciplinary project led by researchers at Durham University which aims to help us better understand the phenomenon of hearing a voice no one else can hear.
  • Hearing Voices Network – A network of voice hearers and individuals who are interested in the experience of hearing voices.
  • Hearing Voices Cymru – Offers support and understanding to people who hear voices, see visions, have other extraordinary experiences and those who care for and support them in Wales.
  • Intervoice – International Network for Training, Education and Research into Hearing Voices.
  • Rethink – Detailed information about Hearing Voices.

The Mix – A registered charity providing factsheets and articles on key issues facing young people, including homesickness.

  • Chance to...- An opportunity for students to come together and get to know each other to improve their social wellbeing.
  • – A website and app that helps you connect with people with similar interests in your local area.
  • How to talk to your GP about your mental health – A useful short video.
  • Moodjuice – A site designed to offer information and advice to those experiencing troublesome thoughts and feelings.
  • Shout - If you are experiencing a personal crisis, unable to cope and need support text Shout to 85258.
  • The Samaritans - provide emotional support to anyone in emotional distress, struggling to cope, or at risk of suicide throughout the United Kingdom and Ireland. Call 116 123, 24 hours a day, 365 days a year.
  • OCD-UK– A national charity, independently working with and for people with Obsessive-Compulsive Disorder.
  • OCD Symptoms – A website providing extensive advice about causes and treatment of Obsessive-Compulsive Disorder.
  • BPDRecovery – A website that focuses on recovering from Borderline Personality Disorder using tools that are predominantly Cognitive-Behavioral Therapy (CBT) oriented. 
  • BPD World – A website that aims to provide information on all aspects of BPD – how it is defined, current theories of what may cause it, treatment options and details of the latest news, conferences and initiatives in the field.
  • Nice guidance for BPD – Covers the care, treatment and support that people in the UK with borderline personality disorder should be offered.
  • AnxietyUK – A charity that works to relieve and support those living with anxiety disorders by providing information, support and understanding.
  • NHS Direct – A wide range of information on the symptoms and treatment of phobias.

Understanding Post Traumatic Stress Disorder – Information about what PTSD is, what the symptoms are, what causes it.

  • New Pathways – Provides an all embracing, sympathetic, caring and worthwhile service to all victims of rape, sexual abuse and trauma. Services, which are provided free of charge, are used by clients throughout Wales.
  • Rape Crisis – Information, support and advice for women who have been raped or sexually assaulted in any way either recently or in the past provided by Rape Crisis.
  • Survivors UK – Provides information, support and counselling for men who have been raped or sexually abused.
  • The Havens- specialist support for people who have been raped or sexually assaulted. For urgent advice and appointments, please call 020 3299 6900. 
  • Solace - provides advice and support for women for domestic abuse and sexual violence. 
  • Stonewall – Stonewall Cymru aims to achieve legal equality and social justice for lesbian, gay and bisexual people in Wales.
  • Relate – Offers relationship counselling throughout the UK via the Internet, a telephone helpline and face-to-face meetings.
  • Mermaids have been helping gender-diverse kids, young people and their families since 1995
  • Galop is a charity that supports lesbian, gay, bi, trans and queer people affected by sexual and domestic violence. 

Improving Self-Esteem –Modules to work through and information sheets.

  • The Amber Project - Provides help and support to young people (14-25) who have experience of self harm.
  • LifeSIGNS – A user-led voluntary organisation creating understanding about self-injury.
  • National Self-Harm Network Forum – A forum providing crisis support, information and resources, advice, discussions and distractions.

  • Self help distractions - A factsheet from the National Self Harm Network. 
  • Self injury Support – A national organisation that provides support for girls & women affected by self-injury or self-harm.
  • The Calm Zone: Self Harm – The Campaign Against Living Miserably is targeted at young men aged between 15-35. The campaign offers a helpline, information and advice.
  • Rethink: Schizophrenia – A national mental health charity, working to help everyone affected by mental illness recover a better quality of life.
  • Rethink: Schizoaffective disorder – A national mental health charity, working to help everyone affected by mental illness recover a better quality of life.
  • Moodzone – Information on stress from the NHS  including causes, symptoms, diagnosis, risks and treatment.
  • Stress Resources from the Mental Health Foundation – A range of leaflets, articles, personal experiences and podcasts that can help you understand and manage stress better.
  • Wellbeing podcasts – A range of podcasts from the Mental Heath Foundation which can help you relax and improve your sense of wellbeing.
  • Barod – substance misuse service that provides free, confidential information, advice and support to anyone affected by substance use. This service is also available for concerned others who are worried about, or affected by, a loved one’s substance use. Barod operate a confidential live webchat service that is available 7-days a week via their website, that provides information and support.
  • SMART Recovery – A confidential mutual aid group that helps participants decide whether they have a problem, builds up their motivation to change and offers a set of proven tools and techniques to support recovery. Barod facilitate SMART Recovery meetings within the Cwm Taf area. For more information please contact Barod Cwm Taf Service on 0300 333 0000.
  • Club Drug Clinic – A national service for people who have begun to experience problems with their use of recreational drugs.
  • dan247 – A free helpline for anyone in Wales wanting further information or help relating to drugs or alcohol.
  • Alcoholics Anonymous – Provides a range of information, advice and face to face sessions to help people cope with drink related problems.
  • Drinkaware – Information and tools to help you look more closely at your drinking.
  • Adult children – Information and support for those who grew up in an alcoholic or otherwise dysfunctional home.
  • Frank – Upfront advice and information for young people about drugs. Includes an A-Z of drugs, confidential helpline, and reports.
  • Need help right now? – Help from the main Students Against Depression website focusing on understanding and surviving suicidal thoughts.
  • Samaritans – Provides confidential emotional support to any person who is experiencing despair, distress, or suicidal feelings. 
  • The Calm Zone: Suicide - The Campaign Against Living Miserably is targeted at young men aged between 15-35. The campaign offers a helpline, information and advice.
  • The Hopeline - Confidential Young Suicide Prevention Advice provided by PAPYRUS the national charity dedicated to the prevention of young suicide.
  • How to help someone who is suicidal – What are the warning signs that someone might commit suicide? What can you do if you are close to them? This booklet answers these questions and many more.
  • Stay Alive App  - A mobile app that offers help and support both to people with thoughts of suicide and to people concerned about someone else. 
  • Combat Stress - The Veterans’ mental health charity which helps former servicemen and women with mental health problems. Provide a range of specialist treatment and support.
  • Veterans’ NHS Wales - A specialised, priority service for individuals who have served in the Armed Forces, at any time in their lives and who are experiencing mental health difficulties related specifically to their military service.