Browse the alphabetical list of pages below and click on the relevant problem or page

THE DECIDER ONLINE SELF HELP COURSE - includes individual follow-up session

Self Help for Distress - Now!

Self Help for Distress  - Now

Self Help Plan

Self Help Course


Self Help MP3 downloads

Coping with the CoronaVirus Crisis



Using the Website for Self Help

Read the CBT introduction page, then work through the CBT self help course

Browse the self help page links below

Browse the Problems pages

Browse the Solutions pages

Free Downloads pages for extra copies of worksheets and leaflets (PDFs)

Use the Self Help MP3 files to reinforce and strengthen your therapy or self help, or use them as a stand-alone therapy

Self Help Pages

ABCDE:  Responding to Thoughts

About Automatic Thoughts

ACE Activity

ACT: Accept, Choose, Take Action!

Accept, Change or Let Go?

ADHD (Adult)


Anger Self Help

Anorexia Self Help

Anxiety Self Help

APPLE: Mindful response to thoughts

APPLE:  Tolerating Uncertainty

Assertiveness & Interpersonal Effectiveness

Attention Deficit / Hyperactivity Disorder (Adult)

BACES:  Steps to positive mental health

Battery: Lift vs Drop activities - Behavioural Activation

Breathe:  Mindful Breathing

Bulimia & Binge Eating Self Help

CBT Self Help Course Step 1

Christian Mental Health

Christian Meditation

Chronic Pain and Fatigue Self Help

Cognitive Behaviour Therapy: How it can help

Colour for Health

Colour Breathing

Communication Styles

Compassionate Kit Bag

Compassion Self Help

Coping with Flashbacks

Court Case:  Thought Challenging

Cycling in Cycles: a self help metaphor

Dealing with Negative Emotions

Dealing with Suicidal Thoughts

Defusion Techniques

Depression Self Help

Different Perspectives (inc. Mental Crusher)


Distress Tolerance


Emergency or Soothe Box: First Aid for Distress


Emotion Regulation

Energising vs Draining Activity

Fact or Opinion?

Fake News!

Finding Meaning & Purpose

Flashbacks: Grounding Techniques

Flexible Thinking

GAD & Worry Self Help

Health Anxiety Self Help


Imagery for Self Help

Imagery for Physical Health Conditions

Interpersonal Effectiveness

Low Self Esteem Self Help




Mindfulness of Emotions

MultiModal Therapy Self Help

MultiModal Therapy Treatment Plan

Music for Health

Nature as Therapy

NOW: Mindfulness for busy people

Notice the Positives

OCD Self Help

Overcoming Avoidance

Panic Self Help

Phobias Self Help

Poisonous Parrot

Positive Coping Statements

Positive Steps to Wellbeing

Problem Solving

Psychosis Self Help

PTSD Self Help

Purposeful Living

Quotes for Therapy

Relationship Worksheet


Rucksacks: Therapy Metaphor

Self Help for Distress - now!

Self Help Books from Amazon

Self Help Cards: 52 self help cards

Self Help MP3 downloads

Self Help online course & follow up individual session

Self Help Sheets

SHARP Specs:  Notice the Positives

Sleep Self Help


Social Anxiety Self Help


Stress Self Help

Suicidal Thoughts

Substance Misuse Self Help


Tapping: EFT & TFT

The Decider Skills for Self Help

The Helicopter View

The Mind Bully


Thought Challenging

Tolerating Uncertainty

Understanding Vicious Cycles

Unhelpful Thinking Habits


Vicious Cycles

Videos for Self Help

Wise Mind

Worry Tree

Worry Zones & Postponing Worry


5 Steps to Wellbeing:  CLEAN