Self management

The self-management section offers some help help / management resources and information for anybody using the website who is concerned about their wellbeing.

Leaflets are available and can be downloaded as Portable Document Format files (PDFs) – you will require a copy of the free Adobe Acrobat reader in order to view them. If you do not already have this program installed you can download it from the Adobe Website

These leaflets are available to download or copy in their entirety – please click on the leaflet required on http://www.ntw.nhs.uk/pic/selfhelp.

The authors should be fully acknowledged in the reproduction and changes must not be made without the permission of the authors. Comments or queries to Lesley.Maunder@nmht.nhs uk

Bereavement

The Bereavement leaflet covers:

  • Coping with bereavement and grief
  • Understanding grief
  • How do people feel in the early hours and days after the death of a close relative or friend
  • What sorts of feelings do people have weeks and months after a bereavement
  • When do people begin to recover from a bereavement
  • Can tablets help?
  • What can a bereaved person do to help themselves?
  • What can family and friends do to help?
  • What practical things need to be done if there is a death

Depression

The Depression leaflet covers:

  • How can this leaflet help me?
  • What is depression
  • How these feelings, physical signs and thoughts may affect your life
  • What causes depression?
  • Are some people more likely to become depressed than others?
  • How can I help myself to feel better?
  • What treatment is available for depression?
  • Where can I find help if I am depressed?

Obsessions

The Obsessions and Compulsions leaflet covers:

  • What is O.C.D
  • What more do we know about O.C.D
  • What are the symptoms of O.C.D?
  • Can O.C.D be treated?
  • What can I do to help myself?
  • How can I make facing what I fear easier?
  • How can I stop myself from carrying out the compulsive act?
  • How can I tackle negative thinking in O.C.D?
  • How can I tackle compulsive checking?
  • How can I tackle obsessional thoughts where the compulsion is another thought

Controlling anger

The Controlling Anger leaflet covers:

  • What is it like to be angry?
  • How can this guide help me?
  • Understanding anger and its causes
  • What is anger?
  • What causes anger?
  • Controlling anger
  • Beliefs about anger that can be unhelpful
  • controlling the physical symptoms of anger
  • controlling angry behaviours
  • Problem solving
  • Communication
  • Long term beliefs
  • Where can I get further help?

Low mood

Depression and low mood leaflet covers:

  • How can this guide help me?
  • What does research tell us about depression?
  • How can I understand these feelings?
  • Can I recognise these gloomy thoughts?
  • What more should I know about these gloomy negative thoughts?
  • How can I help myself
  • Where can I find extra help?

Panic

The Panic leaflet covers:

  • What is a panic attack?
  • Understanding panic – what causes it and what keeps it going?
  • What causes panic attacks to begin?
  • What keeps panic attacks going?
  • Can panic attacks really harm me?
  • What techniques can help me cope with and reduce panic attacks?

Sleep problems

The Sleep Problems leaflet covers:

  • Understanding sleep and sleep problems
  • How much sleep do we need?
  • Are there different sorts of sleep?
  • Are there are other changes in sleep patterns?
  • What causes sleep problems?
  • What sort of sleep problem do you have?
  • Overcoming your sleep problem
  • Good sleep habits

Stress and anxiety

The Stress and anxiety leaflet covers:

  • Isn’t it normal to feel anxious
  • Am I suffering from anxiety?
  • What is anxiety?
  • What cause anxiety?
  • What keeps anxiety going?
  • How can I manage my anxiety better?
  • Understanding Anxiety
  • Reducing physical symptoms
  • altering your thoughts related to anxiety
  • Changing behaviour related to anxiety
  • Where can I get help if I think I’m suffering from anxiety?

Stress

The Stress leaflet covers:

  • What is stress
  • How can this leaflet help me?
  • What are the signs of stress
  • Can life events cause stress?
  • Is there a type of person who is more likely to experience stress?
  • How can I help myself to cope with stress?
  • Can I learn to be more relaxed?
  • What further help is available?

Post Traumatic Stress

The Post Traumatic Stress leaflet covers:

  • What is a traumatic incident?
  • How do people react after a traumatic incident?
  • Why do we react so strongly to trauma?
  • What can I do to try and help myself overcome the trauma?
  • Overcoming avoidance
  • Overcoming low mood, following trauma
  • When should I ask for further help?
  • Where can I find further help?

Social anxiety

The Shyness and Social Anxiety leaflet covers:

  • Do I suffer from social anxiety?
  • What is shyness or social anxiety?
  • What cause social anxiety?
  • What keeps social anxiety going?
  • How can I help myself to overcome social anxiety?
  • Understanding Social Anxiety
  • How can I reduce my negative thoughts, beliefs and images?
  • How can I stop thinking that everyone is looking at me?
  • How can I change my own behaviour?
  • How can I reduce my physical symptoms?
  • Where can I get further help?

Understanding voices

The Understanding voices and disturbing beliefs leaflet is for people who experience voices or disturbing beliefs. But you may not be sure whether you need to read this. Some people hear voices and are quite happy with the experience – if you are one of these the leaflet may not be particularly relevant to you. If on the other hand, you feel confused, reading it may be a start to making sense of what is happening to you.