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Self help

The following are useful websites for you to access whilst you are waiting for referral:

Get Self Help

Get Self Help is a website based on CBT techniques and information.  It has a wide range of downloadable worksheets, lots of information on a range of disorders such as anxiety, depression, eating disorders, self-esteem and anger.  It also has links to other useful websites.

MoodGym

This is a free, interactive programme from Australia which provides an evidence-based anonymous, interactive online facility for practicing strategies for tackling depression.  The online exercises are based on CBT and workbooks are anonymous and can be completed at your own pace.

CCI Health

The Centre for Clinical Interventions (CCI) is a specialist state-wide program that is administered through North Metropolitan Health Services in Western Australia. It offers a clinical service for adults suffering from anxiety, mood and eating disorders. CCI has also developed a number of resources for consumers, mental health practitioners, and doctors, many of which are freely available through this website.

No More Panic

No More Panic provides information for suffers and carers of people with Panic, Anxiety, Phobias and OCD.  It aims to provide information, support and advice.  There is information on the website alongside a chat forum.

Living life to the Full

The Living Life to the Full course is a life skills course that aims to provide access to high quality, practical and user-friendly training in practical approaches you can use in your own life. The course content teaches key knowledge in how to tackle and respond to issues/demands which we all meet in our everyday lives, with techniques specifically aimed at anxiety and depression.

The following are useful Apps which are free to download on an iPhone, Android or tablet device:

‘Happify’ – focuses on improving mood and ‘happiness’ through inspiring articles, a variety of activities to build skills e.g. relaxation, empathy. Available for iPhone, Android and computer.

‘Pacifica’ – Based on CBT, with a focus on stress, anxiety and worry. Ability to keep a record of your mood, sleep, exercise and eating. The app also includes activities such as thought challenging, goal setting and relaxation exercises. Available for iPhone and Android.

‘SAM’ – focuses on recording anxiety levels and includes guidance on reducing anxiety, including breathing techniques for you to follow on screen. ‘Self-help’ information about anxiety, thought processes and relaxation. Available for iPhone and Android.

‘Headspace’ – Offers a free ‘Take Ten’ for ten days – mindfulness for ten minutes for ten days covering a range of different techniques. Audio ‘podcasts’ to listen to. Available for iPhone and Android.

‘Calm’ – offers relaxing visual scenes, mindfulness meditation and relaxation guided audio exercises including a ‘body scan’ exercise.

‘Smiling Mind’ – A Mindfulness app with specific sections for different age groups. Offers a range of mindfulness techniques including breathing meditation, thought defusion and body scan. Options to have a guided relaxation technique.

‘iWorry Lite’ – a ‘worry postponement’ app. The App allows you to specify a time to worry each day along with a duration, and a place to worry. Throughout the day the app allows you to add worries/disturbing thoughts into it, and once in and saved, these cannot be reviewed until the scheduled worry time.