Self-help tools and apps for wellbeing

Wellbeing > Self-help tools and apps for wellbeing

This is a list of self-help resources and apps that can support your wellbeing: 

General wellbeing guides 

NHS – How to get sleep: https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/ 

Mind – How to cope with sleep problems: https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/sleep-problems/ 

NHS – Sitting exercises: https://www.nhs.uk/live-well/exercise/sitting-exercises/ 

Mind – Relaxation tips: https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-tips/ 

NHS – 5 steps to mental wellbeing: https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/ 

Mind – How to be More Resilient: https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/developing-resilience/ 

NHS Every Mind Matters – Your Mind Plan: https://www.nhs.uk/oneyou/every-mind-matters/your-mind-plan-quiz/ 

NHS mental wellbeing audio guides: https://www.nhs.uk/conditions/stress-anxiety-depression/moodzone-mental-wellbeing-audio-guides/ 

MIND – Where to start with getting support: https://www.mind.org.uk/information-support/guides-to-support-and-services/seeking-help-for-a-mental-health-problem/where-to-start/ 

Cruse – Coping with grief: https://www.cruse.org.uk/get-help/about-grief 

Self-help books 

These books are designed so that you can read and work through the exercises on your own to tackle a range of problems. However, you might find it also helpful to go through the guide in a group setting or with a family or friend who you can talk things through with.  

Overcoming series 

This books in this bestselling series tackle a wide range of health conditions largely using Cognitive Behavioural Therapy (CBT) techniques, while sometimes drawing on other approaches such as Acceptance and Commitment Therapy (ACT), Compassion Focused Therapy (CFT) and Interpersonal Therapy (IPT). Here is a selection: 

The full set of books can be viewed here

Manage Your Mind – Gillian Butler, Nick Grey, and Tony Hope 

This is a book for building resilience, overcoming emotional difficulties and enabling self-development. It’s not just for those living with existing mental health problems but can be of use to anyone. The latest version of the book includes chapters on newer therapeutic approaches such as mindfulness and acceptance therapy. 

More information on the book can be found here

Pacing for people with ME

https://www.actionforme.org.uk/uploads/pdfs/Pacing-for-people-with-me-booklet-Feb-2020.pdf

  • A detailed guide to managing energy, rest and activity for adults with mild/moderate M.E.
  • Based on the practical experience and clinical practice of healthcare professionals and therapists, and the feedback Action for M.E. has received from people with M.E.

Apps 

General wellbeing 

  • Feeling good: positive mindset – A series of audio tracks that can help you relax and practise mindfulness 
  • Sleepio – an online sleep programme that is free in some areas 
  • SleepStation – a 6-week sleep course with access to a team of sleep experts 
  • HeadSpace – a very popular app with a number of meditation tracks to help you relax and get to sleep. 

Anxiety & Depression 

  • Stress & Anxiety Companion – breathing exercises, relaxing music and games to help with anxiety 
  • WorryTree – record and manage the things that are worrying you, and create an action plan. 
  • Beat Panic – an app designed to help you overcome panic attacks 
  • My Possible Self – learn how to manage fear, anxiety and stress 
  • Silver Cloud – offers eight-week courses to complete yourself on topics such as stress, anxiety and depression 
  • Catch It – an app that helps you reassess negative thoughts and look at problems in a different way 

Self-harm & suicidal thoughts 

  • Calm Harm – provides tasks to help you resist or manage the urge to self-harm. 
  • BlueIce – a self-harm app designed for young people 
  • distrACT – easy access to advice about self-harm and suicidal thoughts 

Connect to therapy 

  • ieso – an app that allows you to instant message qualified therapists 
  • Big White Wall – secure mental health forum and the ability to have one-on-one or group sessions with therapists