A Guide to Self-help Resources for Depression and Anxiety: A Practitioners' Resource: Doing Well by People with Depression
An interactive guide on self-help resources for depression and other common mental health issues for use by practitioners
The 'Resources"
Click here to return to Introduction
Level 1
Please click on the Document Title to download/print. The materials are free of charge unless otherwise indicated.
Produced by NHS Ayrshire and Arran (2005)
- Simple explanation of depression
- How depression affects our thoughts, emotions, behaviour and body
- Who is most at risk of developing depression
Produced by Depression Alliance Scotland (2005)
- Simple explanation of depression
- Signposting to services of Depression Alliance Scotland
Produced by The Royal College of Psychiatrists
- Information on how antidepressants work
- What they are used for
- How effective antidepressant treatments are
- Side effects
- Taking antidepressants during pregnancy
Produced by NHS Fife Psychology Department (2005)
- A simple explanation of anxiety including:
- How it affects our thoughts, behaviour and body
- What causes it
- How it is maintained
Produced by NHS Borders Psychology Services (2005)
- Information and simple explanation of a panic attacks
- Signposting and suggested further reading
Produced by NHS Borders Psychology Services (2005)
- Simple advice of how to deal with hyperventilation
- Signposting and suggested further reading
- Clear summary
Produced by NHS Borders Psychology Services (2005)
- Comprehensive workbook on anger
- Includes examples and explains causes
- Explores unhelpful beliefs and offers advice on using breathing techniques to reduce symptoms and angry behaviour
- Signposting to books and helplines
Level 2
Help Yourself to Better Health
Produced by NHS Ayrshire and Arran (2005)
- A workbook for people with mild mental health issues
- Considers 'Lifestyle Factors", e.g. diet, physical activity, alcohol, caffeine, negative thinking, relaxation and socialising
- Section 1: - A simple self assessment on lifestyle factors
- Section 2: - Provides self-help techniques to address lifestyle factors
Produced by the Royal College of Psychiatrists
- A 22-page booklet for anyone who is troubled by feelings of depression
- Information on what it feels like and how you can help yourself or someone else
- Covers talking therapies, antidepressant use and other relevant topics
Produced by NHS Borders Psychology Services (2005)
- Education and basic self-help for dealing with worry
- Basic Step-by-Step guide
- Signposting and additional reading appropriate
- Could be used in conjunction with other workbooks or self-help materials
Produced by NHS Borders Psychology Services (2005)
- Education and basic self-help for better sleep
- Practical advice
- Signposting and additional reading appropriate
Produced by NHS Borders Psychology Services (2005)
- Education and self-help advice for coping with self-harm
- Practical advice
- Signposting, additional reading suggestions, Helpline and websites included
Produced by NHS Borders Psychology Services (2005)
- Education and self-help advice for coping with trauma
- Practical advice
- Signposting, additional reading suggestions, Helpline and websites included
Produced by NHS Borders Psychology Services (2005)
- Education and self-help advice for coping with bereavement
- Good illustrative quotes
- Signposting, additional reading suggestions, Helpline and websites included
Produced by MIND (National Association for Mental Health)
- Information on what is stress
- 10 tips for tackling stress
- Cost £0.50 each
Produced by MIND (National Association for Mental Health)
- Information on what is panic
- Explanation of the physical and emotional symptoms of panic
- First aid for panic attacks
- 10 tips on preventing panic
- Cost £0.50 each
Produced by MIND (National Association for Mental Health) (2005)
- This is a 16-page booklet which explains how depression can affect people
- Describes both physical and psychological symptoms
- Gives advice and information on things that can help
- Cost £1 each
Produced by MIND (National Association for Mental Health) (2005)
- This is a 16-page booklet which looks into the causes of anxiety
- Describes its effects and what to do to reduce it to a manageable level
- How to reassure and support friends and relatives who suffer from it
- Cost £1 each
Level 3
1. Workbooks
Produced by NHS Borders Psychology Services (2004)
- Education and basic self-help for depression
- Good illustrative quotes
- Signposting and additional reading appropriate
- Could be used in conjunction with other workbooks or self-help materials
Produced by Depression Alliance UK
- 28-page leaflet
- CBT basis - encourages increased activity and challenging negative thinking
- Provides appropriate sign-posting and further resources
- High reading age
- Available from www.depressionalliance.org for £0.70
- Click here to download order form
Produced by NHS Dumfries & Galloway Department of Psychology
- Education, awareness and advice on improving self-esteem
- Easy to follow sections
- Sign-posting
Available by clicking here to download
Produced by NHS Borders Psychology Services (2005)
- Comprehensive booklet on panic
- Looks in depth at understanding the causes of panic and what keeps it going
- Introduces coping strategies
- Signposting to further help in book, helpline and website format
How to solve problems: A simple DIY technique:
Produced by NHS Borders Psychology Services (2005)
- Workbook on identifying and solving problems
- Simple step-by-step guide
- Suggested further reading
2. Audio Tapes
Produced by Royal College of Psychiatry (1997)
- Includes time management, communication skills, relaxation techniques
- Available from website http://www.rcpsych.ac.uk for £13.99
3. Books
There are many good self-help books available. In 2004, Professor Neil Frude, a Clinical Psychologist in Cardiff, identified many books in order to compile a book prescribing list.
This list provides a comprehensive selection of self-help books for various mental health problems.
In Scotland, there are a number of areas that have established book prescription schemes.
South East of Glasgow and East Renfrewshire
Click on the above link to access a webpage describing the service in this area. The following libraries are participating in the scheme.
Castlemilk Library and Learning Centre
Couper Institute Library and Learning Centre
Gorbals Library and Real Learning Centre
Govanhill Library and Learning Centre
Langside Library and Learning Centre
Pollokshaws Library and Learning Centre
Pollokshields Library and Learning Centre
Thornliebank Community Library
Paisley and West Renfrew
Renfrewshire's libraries have been stocked with self-help books about depression. The books have been chosen by Doing Well staff to help people understand depression and make a full recovery. They are not filled with jargon and are accessible to everyone.
The books can be borrowed directly from Paisley Central and Johnstone, Bargarran and Glenburn Community Libraries - or requested from any library in Renfrewshire.
Websites
1. Information, advice and self-help
To print out a paper copy of these websites click here.
Blue Pages
http://www.bluepages.anu.edu.au
A good site for someone who already knows quite a bit about depression and is interested in finding out more about diagnosis and treatment. It has information on symptoms, prevention and treatment of depression and a good page of links and further resources.
Depression Alliance Scotland
http://www.dascot.org/
Contains good information about symptoms and treatments as well as Depression Alliance campaigns and local events, including self-help groups.
Depression Alliance London
http://www.depressionalliance.org /
Doing Well - Argyll & Clyde
http://www.doingwell.org.uk
The website offers extensive advice and information on depression, its treatments and how it is managed. Useful personal stories are used extensively with an option to share experiences. Self-assessment and management of depression feature throughout.
Fife Clinical Psychology Department
http://clinical.dunfermlinelhcc.org.uk
Contains self-help material and information on a range of common psychological problems plus links to other websites. It also has a list of books recommended by practitioners in the Department. This information covers children and older people as well as working-age adults.
MIND - National Association for Mental Health
http://www.mind.org.uk /
Comprehensive site giving information and 'self-help' on depression, related issues. Good resource for the public for all mental health problems.
Mental Health Foundation
http://www.mentalhealth.org.uk /
This site claims to be the 'biggest, most comprehensive website in mental health in the UK". It does have a lot of good information on problems, treatments and strategies as well as the latest news and events.
Breathing Space Scotland
http://www.breathingspacescotland.co.uk
Good resource for information, advice, and sign-posting for various mental health problems and a range of related issues (financial and work issues, bereavement, pain). Breathing Space also provides telephone support for sufferers of low mood and depression.
Joe Panic
http://www.joepanic.com
Information and advice on coping skills, an introduction to cognitive therapy and worksheets that can be downloaded. Explains the importance of good breathing and gives exercises. Good links and resource pages.
2. On-line courses and interactive resources
Living Life to the Full
http://www.livinglifetothefull.com
This website provides free access to an online mental health life skills course
Based on the evidence-based CBT approach, teaching sessions include:
discovering why we feel as we do
building problem solving skills
rebalancing relationships
becoming more active and rediscovering the fun in life
developing helpful responses to life stress
discovering how to sleep better
learning how to change unhelpful and undermining thinking
focusing on key elements of healthy living
MoodGYM
http://www.moodgym.anu.edu.au
Developed in Australia and available free of charge, > MoodGYM is an interactive program designed to help the user to:
• identify whether they are having problems with emotions like anxiety and depression,
• overcome these problems and develop good coping skills for the future.
> MoodGYM is based on two programs which are successful in preventing and treating depression and anxiety. These are: cognitive behaviour therapy and interpersonal therapy.
Assessment Tools
There are a number of assessment measures which provide a means of a more structured assessment of symptoms. Assessment of severity can support decisions as to appropriate interventions.
Within the new Quality Outcome Framework agreed for General Medical Services there are three suggested severity measures validated for use in a primary care setting. These are the Patient Health Questionnaire (PHQ-9), the Hospital Anxiety and Depression Scale ( HADS) and the Beck Depression Inventory Second Edition (BDI-II).
Patient Health Questionnaire (PHQ-9)
Is a nine question self-report measure of severity that takes approximately three minutes to complete. It uses DSM-IV criteria and scores are categorised as minimal (1-4), Mild (5-9), moderate (10-14), moderately severe (15-19) and severe depression (20-27).
Hospital Anxiety and Depression Scale ( HADS)
The HADS has been validated for use in community and primary care settings. It is a self report and takes up to five minutes to complete. The HADS allows you to establish the severity of both anxiety and depression simultaneously, whilst giving a separate score for each.
Beck Depression Inventory Second Edition (BDI-II)
The BDI-II is a 21 question self report instrument that uses DSM- IV criteria and takes about five minutes to complete. A total score of 0-13 is considered minimal range, 14-19 is mild, 20-28 is moderate, and 29-63 is severe.
There is a problem
Thanks for your feedback