SELF HELP MP3s:
Guided Self Help MP3 downloads
Male or female voice, with music
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Getselfhelp.co.uk mp3 audio recordings with spoken voice and background music. 

Use the mp3s to reinforce therapy, or as a stand-alone self help therapy technique.

All the mp3s are based on CBT with influences from mindfulness, ACT, imagery and hypnotherapy.   The recordings will be most effective when used at least daily.  Whilst you are likely to notice feeling more relaxed and positive immediately, the best effects will be seen over a longer period.

Survey results: 97% find the mp3s helpful

These mp3s files are sound only - the voice guides your relaxed mind to create any visualisation.

More MP3s:  Female & male voice without music and Music only

Troubleshooting tips & download instructions here

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The same female & male voices are used in all voice mp3 - download the First Aid for Panic to sample


 

FIRST AID FOR PANIC

Female voice, no music

3 mins 40 secs

FREE

Listen Online or Add to Cart

Download and use it when you most need it!

 


 MINDFUL BREATHING
Female voice, with music. 22 mins.

2.50 Add to Cart

 


 

SPECIAL PLACE
'Safe Place' relaxing imagery

Female voice, with music. 

22 mins

2.50 Add to Cart


 

PROGRESSIVE MUSCLE RELAXATION 
Female voice, with music.

16 mins
2.50  Add to Cart

 


 

HEALING COLOURED LIGHT visualisation 
Female voice, with music.  13 mins 40
2.50 Add to Cart

Using colour imagery to target particular psychological or physical problems such as anxiety, stress, insomnia, depression, chronic pain, infections and tumours.


 

WISE MIND MEDITATION mp3
Female voice, with music.

19 mins 40
2.50  Add to Cart  

 


 

MOUNTAIN MEDITATION  mp3
Female voice, with music.

12 mins 20s

2.50  Add to Cart  

 


POSSIBILITIES

POSITIVE IMAGERY FOR DEPRESSION
Female voice, with music.

29 mins 15s
2.50  Add to Cart

 


BEHAVIOURAL ACTIVATION FOR DEPRESSION 

Female voice, with music.

 26 mins
2.50  Add to Cart

 


 

THE MIND BULLY

(for dealing with intrusive / distressing thoughts)

Female voice, with music.

 25 mins 30

(Same as OCD mp3 with "OCD bully" changed to "mind bully")
2.50 Add to Cart


CONFIDENT & COMPETENT  (for low self-esteem and self-critical thoughts) 

Female voice, with music.   36 mins 30s
2.50  Add to Cart

 


 

TOMORROW:  Changing our tomorrows, today

(with Wise Mind)

Female voice, with music.

17 mins 15s
2.50 Add to Cart

Helping us to identify unhelpful habits and to make positive behavioural changes

 


 

ACHIEVING FUTURE SUCCESS (Anxiety about Future Situations)

Female voice, with music. 

21 mins 15s
2.50  Add to Cart 


 

MASTER ALARMING ADRENALINE

(Physical sensations of Anxiety)
Female voice, with music.

19 mins 40s
2.50  Add to Cart


 

MASTER ALARMING ADRENALINE

(Panic & Health Anxiety version)

Female voice, with music.

26 mins
2.50  Add to Cart

 


 

THE WORRY TREE

(for dealing with worry)

Female voice, with music.

 28 mins 50
2.50  Add to Cart

 


 

TOLERATING UNCERTAINTY

(for Generalised Anxiety Disorder)

Female voice, with music.   22 mins
2.50  Add to Cart

 


 

OVERCOMING OCD

(Obsessive Compulsive Disorder)

Female voice, with music.   28 mins

2.50  Add to Cart  

 


 

SUCCESSFUL SOCIAL SITUATIONS

(Overcoming Shyness & Social Anxiety)

Female voice, with music.

25 mins
2.50 Add to Cart


 

SIMPLY SLEEP

Female voice, with music. 

36 mins 30s

3  Add to Cart

  No wake up instructions at end.  Use with Sleep - Self Help info


DEFUSING ANGER

Female voice, with music.

21 mins 15s
2.50  Add to Cart

 


 

BREAKING BAD HABITS

(e.g. smoking, alcohol, particular food) mp3

Female voice, with music. 

19 mins 40s

2.50  Add to Cart

(uses unpleasant negative imagery, in addition to positive imagery)


 

CALMING IBS

(Irritable Bowel Syndrome)

Female voice, with music. 

 24 mins

2.50  Add to Cart

 


FIRST AID FOR PANIC

Male voice, no music

4 mins

FREE

Listen Online or  Add to Cart

Download to your mp3 player or phone and use it when you most need it!



MINDFUL BREATHING
Male voice, with music.

15 mins.
2.50 
Add to Cart



 

SPECIAL PLACE
'Safe Place' relaxing imagery

Male voice, with music.

12 mins 59
2.50  Add to Cart


PROGRESSIVE MUSCLE RELAXATION  
Male voice, with music.

15 mins.
2.50 
Add to Cart

 

 


HEALING COLOUR
Male voice, with music. 

15 mins
2.50 
Add to Cart

Using colour imagery to target particular physical or psychological problems such as chronic pain, infections and tumours, anxiety, stress, insomnia and depression.



WISE MIND MEDITATION
Male voice, with music.

25 mins

2.50  Add to Cart  

 

 



MOUNTAIN MEDITATION 
MMale voice, with music. 16 mins.

2.50  Add to Cart   

 

 


POSSIBILITIES: 

POSITIVE IMAGERY FOR DEPRESSION
Male voice, with music.

30 mins
2.50 
Add to Cart

 




 

POSITIVE PRESENTATIONS (Anxiety about Public Speaking)

Male voice, with music. 

25 mins
2.50 
Add to Cart 

 








 

CONFIDENT & COMPETENT  (for low self-esteem and self-critical thoughts)

Male voice, with music.

39 mins
2.50  Add to Cart

 

 


TOMORROW:  Changing our tomorrows, today

(with Wise Mind)

Male voice, with music.

19 mins
2.50 
Add to Cart

Helping us to identify unhelpful habits and to make positive behavioural changes

 

 



 

ACHIEVING FUTURE SUCCESS (Anxiety about Future Situations)

Male voice, with music. 

27 mins
2.50 
Add to Cart



 

MASTER ALARMING ADRENALINE 

(Physical sensations of Anxiety)
Male voice, with music.

27 mins
2.50 
Add to Cart

 

 


MASTER ALARMING ADRENALINE

(Panic & Health Anxiety)

Male voice, with music.

33 mins 50s
2.50 
Add to Cart

 




















OVERCOMING OCD

(Obsessive Compulsive Disorder)

Male voice, with music. 

 38 mins

2.50  Add to Cart

 



SUCCESSFUL SOCIAL SITUATIONS

(Overcoming Shyness & Social Anxiety)

Male voice, with music.

30 mins 30s
2.50 
Add to Cart

 

 


SIMPLY SLEEP

Male voice, with music. 

36 mins 30s

3     Add to Cart

No wake up instructions at end.  Use with Sleep - Self Help info

 

 


 

DEFUSING ANGER

Male voice, with music.

26 mins 30s
2.50 
Add to Cart 

 

 



BREAKING BAD HABITS

(e.g. smoking, alcohol, particular food)

Male voice, with music. 

29 mins

2.50  Add to Cart

(uses unpleasant negative imagery, in addition to positive imagery)

 

 


CALMING IBS

(Irritable Bowel Syndrome)

Male voice, with music. 

28 mins

2.50  Add to Cart

 

 

 


 

Buy all 22 of the female voice with music MP3s (see female voice mp3s on this page) for just 44  (over 55 when purchased separately)

Add to Cart