Self help books and online resources

Here are some suggestions of self help resources for common emotional health problems such as anxiety and depression. Not an exhaustive list but a place to get started. If you would like more information or book suggestions on other emotional or mental health concerns please contact Anne.

ANXIETY

MIND booklet: What is anxiety?

Anxiety Care: Information online and help and support for those suffering from anxiety disorders. Online support group. Face to face services based in East London (groups counselling). Helpline: 020 8478 3400 (Monday & Wednesday 9.45am - 3.45pm)

Anxiety UK (formerly the National Phobics Society): Information, counselling, helpline and online support for those suffering from anxiety disorders. Has a young people's project as well. Zion CRC, 339 Stretford Road, Hulme, Manchester M15 4ZY 08444 775 774

Destigmatize: provides information and support for sufferers of anxiety disorders in the Asian population. Multi-lingual website. Factsheets and online message board.

Books:

Anxiety and Phobia Workbook by Edmund J Bourne PhD

The Relaxation and Stress Reduction Workbook by Davis, Robbins, Eshelman and Mackay 2000: This workbook teaches the most effective stress management and relaxation techniques and exercises.

Overcoming Anxiety by Helen Kennerley 2004: Taking a cognitive behavioural approach, this self-help plan explains why anxiety is a major problem for some people. It describes the forms that anxiety may take, from panic attacks and phobias to 'burn-out' and guides the reader through a programme of steps to help them to overcome their fears and anxieties and to regain confidence and self-control.

Overcoming Anxiety: a five areas approach by Chris Williams 2003: This workbook style self-help books takes a cognitive behavioural approach to look at all areas of anxiety. Covering the common anxiety disorders - worry, panic, phobias and obsessive-compulsive disorder and also how we respond to physical health problems.

Wellbeing podcasts from the Mental Health Foundation

Free downloads to help you relax and improve your sense of wellbeing. Listen to them either on your computer or your personal MP3 player. Topics include, stress and relaxation, wellbeing and positive thinking and overcoming fear and anxiety. List of topics

The Mood Cafe

The Mood Cafe has information and guided breathing and relaxation exercises that can be listened to online.

PANIC ATTACKS

MIND Booklet: How to cope with panic attacks

No Panic: services for people who suffer from Panic Attacks, Phobias and Obsessive/Compulsive Disorder including, literature, audio and video cassettes, a membership scheme and "contact" book service wherein members are able to make pen-friends or phone friends with other people who have similar problems. We also offer telephone recovery groups which are of special benefit to people who live in rural or isolated areas where access to local face-to-face self help groups or statutory support is very limited. Helpline: 0808 808 0545

Books:

Panic Attacks by Christine Ingham 2000: This book provides an insight into the terror and misery of panic attacks by an author who has a personal history of such attacks. And provides insight, reassurance and practical help.

Overcoming Panic Attacks: as self-help guide using cognitive behaviour techniques by Derrick Silove 1997: This self-help guide offers a step-by-step management programme based on cognitive behaviour techniques to overcoming panic attacks and the associated problem of agoraphobia.

DEPRESSION

MIND booklet: Understanding depression

The Depression Alliance: a UK based charity that provides information on depression and has a network of self-help groups across the country. 0845 123 2330

The Samaritans: has a 24 hour helpline for those in despair or feeling suicidal. 08457 90 90 90

Aware - Northern Ireland: advice and information for people experiencing depression Helpline 08451 20 29 61.

Breathing Space Scotland: for people who are down and depressed. Helpline 0800 83 85 87

Wales Depression Alliance Cymru: support and information plus a network of self-help groups in Wales. Email admin@dacymru.org 029 2069 2891

Books:

Climbing out of Depression by Sue Atkinson

The Feeling Good Handbook by David Burns 2000: This is a practical book that helps those who are depressed to understand how their thinking processes may have contributed to their depression, and how, by changing their thinking, they can begin to have some control over their moods.

Overcoming Depression by Paul Gilbert 2000: This self-help guide provides step-by-step strategies for recovering from sadness, loss and depression, using cognitive behaviour techniques that can easily be self-administered.

Depression: a way of of yor prison by Dorothy Rowe

Overcoming Low Self Esteem by Melanie Fennell 1999: A good introduction to self esteem and how to improve it. It gives lots of real-life examples and encourages insight into how to build and enhance self-image.

Self Esteem by Gael Lindenfield 2000: This book gives a practical programme on how to increase self esteem. It examines the origins of low self esteem and gives simple practical exercises that allow the readers to develop strategies for change.