Good to Talk · Things you can do yourself · Free. Always.
Make your phone slightly less in charge
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 to throw your phone in a lake. You can make it less good at stealing your attention.
Add friction
Remove problem apps from the home screen, disable non-essential notifications, charge the phone away from bed or set specific no-scroll periods.
Replace, don't just remove
If scrolling fills every quiet minute, decide what goes there instead: music, a walk, a book, cooking, calling somebody, or simply tolerating five minutes of boredom.
Curate what gets access to your head
Mute or unfollow accounts that reliably worsen comparison, anger or anxiety. Attention is a resource.
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.