Self Help

Self Help

When you’re living with a mental health problem, or supporting someone who is, having access to the right information - about a condition, treatment options, or practical issues - is vital

Mental health is very individual, so what feels 'normal’ to one person may be very different to what other people experience. Everyone is unique, but there are many issues that a great number of people face in their day to day lives. 

However you feel, you are probably not alone and help is available from the Wellbeing Services and/or though the information and support resources.

The following websites contain a vast amount of information / resources.  Further links can also be found by subject area below.

  • Mind – Mind is the leading mental health charity providing information on a range of mental health issues. 
  • Self Help Leaflets - Available in video, audio or written formats.
  • Apps - Lots of us use apps to help us in our everyday life, and why should our mental Health be an exception? There are apps that can help with anything from managing your general wellbeing to those for more specific health concerns. 

(The University of South Wales is not responsible for the content of any of these external sites).

  • 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).
  • Community Advice & Listening Line – Emotional support and information on mental health and related matters to the people of Wales. 24 hours a day, 7 days a week, 365 days a year. Freefone 0800 132 737 or text 81066.
  • Samaritans – Provides confidential emotional support to any person who is experiencing despair, distress, or suicidal feelings. 24 hours a day, 365 days a year. Freephone 116 123.
  • 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.
  • 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.
  • Marie Stopes – Provides advice and information regarding abortion, vasectomy and contraception services. They also provide help and support following your abortion along with a 24 hour helpline.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • Terrence Higgins Trust – Information on HIV and AIDS, safer sex, online booklets, and the national helpline from the leading HIV and AIDS charity.
  • Shelter Cymru – Housing advice and support services, including links with the NUS in Wales to provide online support for students, and a downloadable pdf guide 'Housing Information for Students’.
  • The Mix – A registered charity providing factsheets and articles on key issues facing young people, including homesickness.
  • Moodjuice – A self help guide to learn more about sleep problems and how to cope with them.

  • UKCISA - The Council for International Student Affairs providing advice and information to international students studying in the UK

  • Meetup.com – A website and app that helps you connect with people with similar interests in your local area.
  • Be Mindful – The mindfulness website of the Mental Health Foundation. Includes information on both MBCT and MBSR with video clips, evidence summaries.
  • 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.
  • 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.
  • Overcoming procrastination – Helping professionals, career coaches, and people from every walk of life who are struggling to overcome their habit of putting things off.
  • 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 Gender Trust– A UK charity that gives support and help to anyone affected by gender identity issues
  • 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.
  • 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.
  • 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.
  • 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.
  • Rethink: Schizophrenia – 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.
  • BBC Skillswise – Enables adults to improve reading, writing and number skills. 
  • 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.
  • DASPA – Support or advice regarding drug and alcohol misuse across Cwm Taf (RCT & Merthyr Tydfil) - a collaboration between the voluntary, social and health sectors.
  • TEDS – a voluntary agency offering free and confidential services to users of drugs or alcohol throughout the Rhondda Cynon Taff
  • 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.