Good to Talk · Things you can do yourself · Free. Always.
Get it out of your head and onto something else
Self-help is not the right tool for an emergency. If you or someone else is in danger, call 999 or go to A&E. If you need urgent mental-health help but it is not an emergency, use NHS 111 online or call 111 and select the mental-health option.
You don't need a leather notebook, scented candle or to begin with “Dear Diary”. Notes on your phone count.
Three useful prompts
- What is taking up most headspace?
- What part of it can I influence?
- What do I need from somebody else?
Use facts versus story
Write what actually happened, then what your brain is telling you it means. “My boss asked to speak tomorrow” is a fact. “I'm definitely getting sacked” is a prediction.
Stop if it becomes rumination on paper
If writing makes you repeatedly rehearse the same distress without helping, change technique or discuss it with a professional.
Self-help doesn't mean alone
Good to Talk home · When to get help · When self-help isn't enough
Sources & further reading
- NHS Every Mind Matters — mental wellbeing tips
- NHS Every Mind Matters — mental health issues
- NHS — self-help
Self-help can support mental wellbeing, but it is not a substitute for professional assessment or treatment when those are needed.