Self Help

Self Help

This page contains links to many external websites with a variety of self-help information, advice and resources. The University of South Wales is not responsible for the content of any of these external sites.

  • Behaviour Therapy Service – The 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 – For 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.
  • Mind – Mental Health Charity working for a better life for everyone experiencing mental distress.
  • Samaritans – The Samaritans is a registered charity that provides confidential emotional support to any person who is suicidal or despairing.
  • TheSite.org – TheSite.org aims to be the first place all young adults turn to when they need support and guidance through life.
  • Living life to the full – Cognitive Behavioural Therapy (CBT) based life skills self-help course with free log-in.
  • Moodjuice – Moodjuice Forth Valley is a site designed to offer information and advice to those experiencing troublesome thoughts and feelings.
  • Diverse Cymru – Diverse Cymru is an innovative new organisation in the Welsh Third Sector, created in recognition of the difficulties and discrimination faced by people experiencing inequality in Wales.
  • Get Self Help – lots of useful information and self help for common difficulties. Downloadable apps for a small charge.
  • Self Help Leaflets available in video, audio or written formats from Northumberland, Tyne & Wear Foundation NHSTrust.
  • Body Positive – Body Positive is an online resource for individuals wishing to promote greater well-being in their existing bodies.
  • WrongPlanet – web community designed for individuals (and parents of those) with Autism, Asperger’s Syndrome, ADHD, PDDs, and other neurological differences.
  • Autism Spectrum Connections Cymru | One Stop Shop – An Autism One Stop Shop (OSS) is a safe place for adults with an autism spectrum condition to access a wide range of advice and support. It is also a place where they can take part in various social activities. The organisation is based at 21 High Street, Cardiff, CF10 1PT.
  • How to deal with anger – Guide to recognising causes of anger and handling it well for better relationships and greater self esteem.
  • Anxiety Alliance – Anxiety Alliance, run by former anxiety sufferers, is helping, advising and supporting sufferers of anxiety disorders and their family and friends.
  • 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.
  • Beyondblue. An Australian website, beyondblue provides information and support to help achieve the best possible mental health. Lots of useful advice and resources for anxiety and depression.
  • Mastering your Worries 'Infopax’ from the Centre for Clinical Interventions in Australia – modules to work through in sequence.
  • No Panic – No Panic provides 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.
  • Panic Stations Coping with Panic Attacks 'Infopax’ from the Centre for Clinical Interventions in Australia – modules to work through in sequence.
  • Shy No Longer Coping with Social Anxiety 'Infopax’ from the Centre for Clinical Interventions in Australia – modules to work through in sequence.
  • Cruse Bereavement Care – 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.
  • Bereavement – Leaflets for anyone who is worried about themselves, a friend or a relative, courtesy of the Royal College of Psychiatrists.
  • Sands – Sands offer 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 – 2 Wish Upon a Star offer 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 – Offering 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 – Providing 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 Aware – A family guide about Bipolar Disorder recognition, treatment and prevention. Includes forums and chat room.
  • Bipolar UK (formerly MDF). The BiPolar Organisation – A user led charity working to enable people affected by Bipolar disorder / manic depression to take control of their lives.
  • Keeping Your Balance Coping with Bipolar Disorder 'Infopax’ from the Centre for Clinical Interventions in Australia – modules to work though in sequence.
  • Rethink: Bipolar Disorder – National mental health charity, working to help everyone affected by mental illness recover a better quality of life.
  • Steady – a Self Management Training Programme for young people with the mental health diagnosis of bipolar disorder (manic depression) or extreme mood swings.
  • Diverse Cymru – Diverse Cymru is an innovative new organisation in the Welsh Third Sector, created in recognition of the difficulties and discrimination faced by people experiencing inequality in Wales.
  • ISSA Wales – ISSA Wales supports the social, emotional and spiritual wellbeing of BME and Muslim communities in Wales by using a culturally sensitive person centred approach that empowers our service users and challenges barriers and stigma that remain within society. Includes free counseling.
  • Beyondblue. An Australian website, beyondblue provides information and support to help achieve the best possible mental health. Lots of useful advice and resources for anxiety and depression.
  • Depression Alliance – Information about the symptoms and treatment of depression from Depression Alliance a UK charity for people with clinical depression and anxiety.
  • The Recovery Letters are written from 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.
  • Post-natal depression – information provided by the Royal College of Psychiatrists for people who want to know more about Post Natal Depression
  • Living Life to the Full – Cognitive Behavioural Therapy (CBT) based life skills self-help course with free log-in
  • Back from the Bluez Coping with Depression 'Infopax’ from the Centre for Clinical Interventions in Australia – modules to work through in sequence.
  • Mind: Understanding dissociative disorders

    http://www.mind.org.uk/help/diagnoses_and_conditions/dissociative_disorders

     – This booklet describes dissociative disorders, their probable causes and the options for effective treatment.
  • First Person Plural – A small UK-wide registered 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 – Bawso is 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 – The Oasis Centre, located in Pontypridd, is a non gender specific service which provides help and support for people affected by domestic abuse.
  • Welsh Women’s Aid – National umbrella organisation representing local Women’s Aid Groups situated throughout Wales.
  • 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
  • Dyn Project – Accessible support for men who experience Domestic Abuse in Wales regardless of age; race; religion or sexuality.
  • Atal y Fro – Helping families to break the cycle of domestic violence. Providing support, counselling and refuge to women and children within the Vale of Glamorgan who have experienced, or are experiencing domestic violence.
  • Broken Rainbow – Broken Rainbow offers help and support for lesbian, gay, bisexual and transgender (LGBT) people experiencing domestic violence. Helpline 0300 999 54 28.
  • Respect – Support for men who want to stop behaving abusively towards their partner.
  • Freedom Programme – Details of a free 12 week rolling programme about the reality of domestic violence and abuse.
  • 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 and Dyslexia 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 – charity for people with eating disorders and their families.
  • Video – a documentary about Men Get Eating Disorders Too. Through their interviews, nine men share their inspiring story of bravery and resilience, sending a message of hope to all sufferers
  • Eating disorders research – Includes, amongst other things, information about eating disorders, including helpline phone numbers and information about a self help network.
  • Helpguide – Information on how to be emotionally healthy
  • ME Association – Information on supports group for adults and children affected by ME/CFS provided by the ME Association.
  • 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 – A fellowship of men and women who have joined together to do something about their own gambling problem and to help other compulsive gamblers do the same.
  • Gamcare – GamCare provides support, information and advice to anyone suffering through a gambling problem.
  • The Beaumont Society

    http://thewellbeingservice.southwales.ac.uk/wellbeing/self_help/websites_a-z/www.beaumontsociety.org.uk

     is the largest support group in the UK. Through its work it promotes better understanding of the conditions of transgender, transvestism and gender dysphoria: www.beaumontsociety.org.uk
  • Depend is an organisation that offers free, confidential and non-judgmental advice, information and support to all family members, partners, spouses and friends of trans people.
  • Transgender Zone is an online resource that covers all aspects of transgender issues, including a section specifically for female-to-male trans people.
  • TranzWiki is a directory of the groups campaigning for, supporting or assisting trans and gender non-conforming individuals, including those who are non-binary and non-gender, as well as their families across the UK.
  • 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 – Rethink’s 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.
  • NAM – Site provided by NAM providing daily news on developments in the world of HIV, searchable databases of HIVtreatment and care, worldwide HIV organisation listings, and comprehensive ranges of patient information.
  • 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 – The Mix is a registered charity providing factsheets and articles on key issues facing young people, including homesickness.
  • Mind – Mind website providing information on how to cope with sleep problems.
  • Moodjuice – Self help guide to learn more about sleep problems and how to cope with them.
  • UKCISA is the Council for International Student Affairs providing advice and information to international students studying in the UK
  • Meetup.com – website and app that helps you connect with people with similar interests in your local area.
  • Mindfulness Meditations – free mindfulness meditation downloads from the website of the book 'Mindfulness: a practical guide to Finding Peace in a Frantic World’ by co-founder of MBCT, Mark Williams and journalist Danny Penman, about mindfulness in everyday life.
  • Be Mindful – the mindfulness website of the Mental Health Foundation: includes information on both MBCT and MBSRwith video clips, evidence summaries.
  • OCD-UK Factsheets – National charity, independently working with and for people with Obsessive-Compulsive Disorder (OCD).
  • OCD Symptoms – Extensive advice about causes and treatment of OCD.
  • Mind: Understanding OCD – This booklet is an introduction to obsessive-compulsive disorder (OCD). The symptoms of OCD can be very distressing and can seriously disrupt normal life.
  • Mind: Understanding paranoia – This booklet is aimed at anyone who wants to know more about paranoia, its causes, and what can be done to help those who experience the problem, their family and friends.
  • BBC – Information on perfectionism from the BBC. The site also provides a useful links section.
  • Perfectionism in Perspective Overcoming Perfectionism 'Infopax’ from the Centre for Clinical Interventions in Australia – modules to work through in sequence.
  • BPDRecovery – a site that focuses on recovering from Borderline Personality Disorder using tools that are predominantly Cognitive-Behavioral Therapy (CBT) oriented. A non-discriminatory website which means that all individuals are welcome – whether you’ve been formally diagnosed or simply recognize yourself or someone you know in the diagnostic criteria
  • BPD World – This web site 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.
  • Emergence – Emergence is a service user-led organisation supporting all people affected by personality disorder including service users, carers, family and friends and professionals. Includes lots of useful resources and good practice guidance.
  • 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. Also keep up with the latest news about what is happening in the world of PD and how you can get involved.
  • Rethink: Personality disorders – Rethink is a national mental health charity, working to help everyone affected by mental illness recover a better quality of life.
  • Scottish Personality Disorder Network – website hosted by the University of Aberdeen and useful for professionals, service-users, carers or anyone interested in the topic of personality disorder.
  • 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.
  • NHS Direct – Wide range of information the symptoms and treatment of phobias from the NHS.
  • Phobia Factsheet – A fact sheet from the Mental Health Foundation about Phobias (including phobias, panic attacks and obsessive compulsive behaviours).
  • Overcoming procrastination – Helping professionals, career coaches, and people from every walk of life who are struggling to overcome their habit of putting things off.
  • Put Off Procrastinating!!! Overcoming Procrastination 'Infopax’ from the Centre for Clinical Interventions in Australia – modules to work through in sequence.
  • New Pathways – provide 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 – Providing information, support and counselling for men who have been raped or sexually abused.
  • BBC Relationships – Relationship site from the BBC providing information, advice and message boards on all aspects of relationships.
  • SPLAGWales – Aims to help parents who have a lesbian daughter or gay son come to terms with their child’s sexuality.
  • The Gender Trust – UK charity that can give 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 – Relate offers relationship counselling throughout the UK via the Internet, a telephone helpline and face-to-face meetings.
  • TheSite.org – Advice, information and support on sex, relationships, drugs, drink, health, wellbeing, fitness, housing, law, money, work, careers, education and free time for young people.
  • BodyMind Relaxation Programme – From the University of Limerick Counselling website – free downloadable mp3 files of guided relaxation exercises. So relaxing you will probably fall asleep before the end!
  • Improving Self-Esteem – A number of resources for consumers, mental health practitioners, and doctors.
  • The Amber Project -The Amber Project provides help and support to young people (14-25) who have experience of self harm.
  • LifeSIGNS – LifeSIGNS is the user-led voluntary organisation raising awareness about self-injury.
  • Self injury Support – a national organisation that supports girls & women affected by self-injury or self-harm: provides TESS text and email support; Women’s Self-injury Helpline; information & publications about self-injury; self-injury training courses for professionals; supports self-injury self-help groups
  • The Calm Zone: Self Harm – The Campaign Against Living Miserably is targeted at young men aged between 15-35. The campaign offers help, information and advice via a phone and web service. Anyone, regardless of age, gender or geographic location can call the line.
  • Mind: self-harm Written to help you understand why you self-harm and what you and others can do to help.
  • New Pathways – provide 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 help, information and advice via a phone and web service. Anyone, regardless of age, gender or geographic location can call the line.
  • Mind: Abuse This page is for anyone who has been affected by abuse – including childhood abuse and domestic and sexual violence.
  • Pandora’s Project: Sexual abuse Pandora’s Project offers peer support to anyone who has been a victim of rape, sexual assault, or sexual abuse through their online support group, Pandora’s Aquarium.
  • Ask Men. Support advice for addiction to porn.
  • Brook. Brook provides sexual health services and advice for young people (up to 25). Text: send your question to 07537 402024 (lines open Monday – Friday 9am – 3pm). Online advisor: (lines open Monday – Friday 9am – 3pm)
  • Forward. Offering advice and support to anyone affected by FGM ( Female Genital Mutilation), including anyone who fears they or another are at risk.
  • Marie Stopes International. Marie Stopes offer advice about sex, relationships, pregnancy and contraception. Helpline: 0345 300 8090 (lines open 24 hours)
  • NHS – Sexual Health Line. Confidential advice (anonymous if required) about sexual health, including information about local centre for Sexually Transmitted Infections. Helpline: 0300 123 7123 (lines open 9am-5pm)
  • Sexual consent. Youtube video – why sexual consent is just like offering someone a cup of tea.
  • Rethink: Schizophrenia – Rethink is a national mental health charity, working to help everyone affected by mental illness recover a better quality of life.
  • Mind: Understanding schizophrenia – There’s considerable disagreement about the diagnosis of schizophrenia. This booklet introduces the different theories and ideas about causes and treatment.
  • Rethink: Schizoaffective disorder – Rethink is a national mental health charity, working to help everyone affected by mental illness recover a better quality of life.
  • NHS choices: Stress – Information on stress from NHS Choices including causes, symptoms, diagnosis, risks and treatment and with links to other resources
  • Student Development and Study Skills Service – The Student Development and Study Skills Service offers optional, extra study support to all University of Glamorgan students to help you improve your academic performance.
  • Skills4study – Practical advice on how to maximise your learning potential.
  • BBC Skillswise – BBC Skillswise enables adults to improve reading, writing and number skills. Level one literacy and numeracy resources – worksheets, quizzes, games and a community messageboard.
  • Club Drug Clinic – The club drug clinic is a national service for people who have begun to experience problems with their use of recreational drugs
  • dan247 – Wales drug and alcohol helpline
  • DASPA – DASPA is the first and single point of contact for people looking for support or advice regarding drug and alcohol misuse across Cwm Taf (RCT & Merthyr Tydfil) and is 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 – Alcoholics Anonymous provides a range of information, advice and face to face sessions to help people cope with drink related problems.
  • Down your drink – Most of us drink. Some of us drink more regularly than others. But how often is too often? And how much is too much?
  • Adult children – information and support for women and men who grew up in an alcoholic or otherwise dysfunctional home.
  • TheSite.org – Advice and information on drug addiction from TheSite.org, providing information and advice on drug safety and drug addiction
  • 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 – The Samaritans provide confidential emotional support 24 hours a day, 7 days a week to those experiencing despair, distress, or suicidal feelings. Or you can email a Samaritans worker on jo@samaritans.org
  • The Calm Zone: Suicide Campaign Against Living Miserably is targeted at young men aged between 15-35. The campaign offers help, information and advice via a phone and web service. Anyone, regardless of age, gender or geographic location can call the line.
  • 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 such as what is the nature of the link between suicide and self-harm, if any.
  • Combat Stress. The Veterans’ mental health charity which also has a Welfare Service with 12 regional Welfare Officers covering the whole of the British Isles and Ireland to support the veterans in their own homes.
  • Veterans’ NHS Wales. Veterans NHS Wales is funded by the Welsh Government. Each Local Health Board (LHB) has appointed an experienced clinician as a Veterans Therapist (VT) with an interest or experience of military health problems. This VT will accept referrals from health staff, GPs, veteran charities and self-referrals from ex-service personnel.