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Self Help Resources


Whether you’re living with a mental or physical health condition or disability, or supporting someone who is, having access to the right information – about the condition, treatment options, or practical issues – is vital.

Every condition is individual, so what feels 'normal’ to one person may be very different to what other people experience. However you feel, you are probably not alone and help is available from the Health, Wellbeing & Disability Service.

If you don't feel as though you are ready to book an appointment with a Nurse, Wellbeing Adviser or Disability Adviser to discuss your situation or you want to be able support yourself while you wait for an appointment to become available, check out the resources below to see how you might be able to help yourself. 

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. 

Health

  • ME Association – Information on support group for adults and children affected by ME/CFS.
  • Action for ME – Action for ME is a UK charity campaigning to improve the lives of people with myalgic encephalopathy within the UK.

  • Terrence Higgins Trust – Information on HIV and AIDS, safer sex, online booklets, and the national helpline from the leading HIV and AIDS charity.
  • Moodjuice – A self help guide to learn more about sleep problems and how to cope with them.

  • Primary Choice - for when you're not sure if you need to see a nurse, doctor or pharmacist

  • Brook - Provides sexual health services and advice for young people (up to 25).
  • Forward - Offers advice and support to anyone affected by FGM ( Female Genital Mutilation), including anyone who fears they or another are at risk.
  • Marie Stopes - Offers advice about sex, relationships, pregnancy and contraception. 
  • NHS – Sexual Health Line - Confidential advice about sexual health, including information about local centres for Sexually Transmitted Infections. 
  • Porn Recovery UK - Information and support for anyone affected by pornography or cybersex
  • Sexual consent - Youtube video – why sexual consent is just like offering someone a cup of tea.
  • Check your symptoms - the NHS symptom checker for if you are feeling unwell and aren't sure of the cause
  • Vaccinations you should have before & while you're at University 

Wellbeing

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

  • ForcedMarriage.net – 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.

  • How to deal with anger – A guide to recognising causes of anger and handling it well for better relationships and greater self esteem.
  • 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.
  • No Panic – A charity providing support for sufferers of Panic Attacks, Phobias, Obsessive Compulsive Disorder, General Anxiety Disorder and Tranquilliser Withdrawal.
  • Panic-attacks.co.uk – 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.

  • 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.
  • 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.
  • BAME Helpline Wales - Helpline available for anyone over the age of 18 living in Wales, particularly if you identify as Black, Asian or Minority Ethnic, or if you would like to speak to someone in a language other than English or Welsh.  

  • Young Minds - Provides advice and support if you are being bullied.
  • Bully OnLine – A resource on bullying and related issues.
  • 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.
  • 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.
  • Meetup.com – A website and app that helps you connect with people with similar interests in your local area.
  • Behaviour Therapy Service – Aims to help individuals understand and manage some of the “everyday” behaviour problems that may affect their lives. Please note there is a small charge for this service (£8 per hour for USW students).
  • Living life to the full – Cognitive Behavioural Therapy (CBT) based life skills self-help course with free log-in.
  • 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.
  • 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

    http://www.bpdworld.org/

     – 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.
  • Personality Disorder – Use this site to find out more about the different personality disorders, including borderline, antisocial and dangerous and severe, and what the diagnosis means. 
  • 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.
  • 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.
  • 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.

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.
  • 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.
  • 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.
  • Down your drink – 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.

Disability

  • DSA - Understanding what the DSA is and how to apply for it.

  • University Disability Service – Confidential specialist service offering support, advice and assistance to disabled students including those with 'unseen’ conditions such as asthma, epilepsy and diabetes and students with specific learning difficulties such as dyslexia.
  • British Dyslexia Association - for information and advice on dyslexia and neurodiversity 

  • Sunflower Scheme- To find information on accessible travel, shopping and entertainment. 

  • Student Support Fund - if you are unable to get a bursary to cover the cost of assessments, the Student Support Fund may be able to help. 

  • Sensory Safe Space - for a calm, relaxing environment specifically created for staff and students. 

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