Feeling like you're losing your marbles, or just need more resources? Don't worry! Here, I've gathered together some self-help bits and bobs that you can use to care for your wellbeing.
Not everything works for everyone, so stay open and curious. Find what works for you. Go nuts!
Learning to ‘Focus’: A Gentle Guide for Therapy Clients
Research shows that what makes therapy most effective isn’t just what’s said but how clients tune into their inner, bodily felt sense of experience.
Download the handout: https://docs.google.com/document/d/1ClWRrhe_OkF3XZ3nz_RkZY7OanJIldznrzC97wqs1LM/edit?usp=sharing
Nonviolent Communication (NVC)
Nonviolent Communication (NVC) teaches self-empathy, understanding your needs, and empathic connection with others. It is suitable for home and worklife, and is even used to teach emotional intelligence through projects in the United Nations. Educational books and audio recordings are available, and training courses are provided regularly from foundation level 1 (often accessibly priced on a sliding scale).
Attend a course: https://nvc-uk.com/events/
Listen to audio at: https://open.spotify.com/playlist/7jK77zrGAIiYDOBN54dMyr?si=l3wTO-yVQqCexFrXiLL9cg&pi=ZuHNqv0CTsWQB
Window of Tolerance
A 4-minute video about stress and self-regulation.
No Bad Parts
This book provides a model for healing from trauma, exploring how your mind works as a system, and how to create harmony in your internal system. This may be supportive of your therapeutic journey, and I recommend reading it if it appeals to you.
Available at libraries and bookshops via: https://search.worldcat.org/title/1418059730
Audio version available via: https://libro.fm/audiobooks/9781529932171-no-bad-parts?srsltid=AfmBOopexsSKxO-BCr9--JbuVVi_a7NLHpaQMsqCNxJWO44bfnI5Y932
Also accessible on YouTube: https://www.youtube.com/playlist?list=PLfls6OzMkf8KSot5E7v51zzZSPt8jLWum
InnerActive Cards for Parts Work
Using illustrated cards is a wonderful way to explore different aspects of your personality, and I recommend using them in therapy and personal reflection. They're a little pricey, but expensive to make, and well worth it if you have the spare money.
The original cards are available via exchange-resource.net/product-page/inner-active-cards
Also, a version has been made reflecting refugee experiences: http://www.inneractivecards.com/syrian-refugee-cards.html
And, recently a set for Black experiences was made available via https://www.abebooks.co.uk/9780979889769/Black-Experiences-Cards-Parts-Work-0979889766/plp
Complex PTSD: From Surviving to Thriving
A book in support of recovery from childhood trauma.
Available at libraries and booksellers via: https://search.worldcat.org/title/1412787966
The author's website provides alternative translations, audio version and further reading: https://pete-walker.com/
Qi Gong
Qi Gong is bodymind medicine consisting of light, gentle movement practices that support systemic regulation, pain relief and relaxation.
Thich Man Tue's free video classes are available at: https://www.youtube.com/@QigongMeditation
Wheel of Consent
Consent is necessary to understand not just in sex, but also every day life. The Wheel of Consent helpfully maps the nuances of consent and discusses the shadow aspects, supporting greater safety, pleasure and connection.
Read this page to learn more: https://www.artofconsent.co.uk/wheel-of-consent
Unmasked: Everything they never told you about ADHD, autism and neurodivergence
The go-to book on neurodivergence for anyone looking for a diagnosis, trying to make sense of one, or trying to be a better ally.
Available at libraries and bookshops via: https://search.worldcat.org/title/1381191061
The Autistic Survival Guide to Therapy
Not just for autistic people, this book may offer insights to ADHDers as well.
Available from the publisher via https://uk.jkp.com/products/the-autistic-survival-guide-to-therapy
Top 10 Tips to Get the Most out of your GP Appointment
GP appointments are sometimes a struggle. Here are some tips to help the process go more smoothly.
Read the HealthWatch blog: https://www.healthwatchbrightonandhove.co.uk/advice-and-information/2015-11-25/10-top-tips-get-most-out-your-gp-appointment
Alcohol Explained
Are you wondering about the effects of alcohol on your wellbeing?
More information is available via: https://alcoholexplained.com/
Priority Mapping
A worksheet useful for ADHD and anxiety.
Available to download free via https://docs.google.com/document/d/1SpcERXvL0F6LM4spjSq65jjZJRlzEVdneALAKn7EUy4/edit?usp=sharing
Cognitive Distortions - Autopilot Thinking Patterns
A list of some of the most common, clever brain energy-saving strategies developed by most people unconsciously, that sometimes get us into trouble.
Available to download free via https://docs.google.com/document/d/1QwU2Vh-I6pDyN8c3edCF5J33XRmhxofPgxDR4t7Ns78/edit?usp=sharing
We Were Made for These Times
If you're experiencing heartache and sorrow in relation to personal or world changes, you may enjoy these 10 mindfulness lessons.
Available at libraries and booksellers via https://search.worldcat.org/title/1276781552
An audio companion is available via https://plumvillage.app/we-were-made-for-these-times-a-new-course-on-the-plum-village-app-by-dharma-teacher-kaira-jewel-lingo/
Staying Alive
Staying Alive is an app for those at risk of suicide and people worried about someone.
Download the app via https://stayalive.prevent-suicide.org.uk/
The Happiness Trap
A book sharing skills and tools to make coping with your thoughts and feelings a little bit easier
Available in libraries and bookshops via https://search.worldcat.org/title/1308690511
Visual summary via https://thehappinesstrap.com/wp-content/uploads/2019/08/The-Complete-Visual-Summaries-of-the-Happiness-Trap-Online-Program-2019.pdf
Helplines Partnership
This website lists organisations you can call for free, confidential health and wellbeing advice and support, including but not limited to if you're in crisis or feeling suicidal.
Search the helpline directory via https://www.helplines.org/helplines/
Moodtools
The Moodtools app is designed so that you can be your own therapist using basic cognitive therapy, it is recommended if you experience low mood.
Download the app via moodtools.org
Personal Character Strengths Survey
Knowing your character strengths can boost self-esteem, confidence and enhance your work and relationships.
Take the survey: https://www.viacharacter.org/survey/account/register
16personalities
16personalities provides a personality type questionnaire. It will not tell you who you are, however it can suggest some of your traits, strengths and possible career paths and so on.
16personalities.com/articles/how-to-take-a-personality-test
Guided Meditation
Tara Brach is a meditation teacher with a deeply compassionate approach.
Guided meditations are available here: https://www.tarabrach.com/guided-meditations/
Beautiful Chorus
If you feel the need for some spiritual, uplifting music (depending on your taste) you could listen to Beautiful Chorus.
Available on YouTube via: https://www.youtube.com/watch?v=gC3mwCHtIkE&list=PLeYyFNa1S2lSNXb6ZdRjYhcpeO73OpGWW
Journal Prompts
Some examples of self-reflection prompts, you could use.
For feeling disconnected:
“When did I feel most alive, recently?”
For tuning into your needs:
“What is my heart longing for?”
For coping with strong thought or emotions:
"Imagine these thoughts and feelings were an animal, a plant or a magical being. Describe it e.g. doodle a picture, or tell a story."
More support with journal therapy is offered via this page.
