Self-Help Resources

ALCOHOL & DRUGS;

Drinks Calculator: Use our drinks calculator to find out how much your drinking affects your health, wallet and weight.

ANXIETY

Anxiety UK: Self-help resources for anxiety related conditions
No Panic UK: No Panic specialises in self-help recovery and includes providing people with the skills needed to manage their condition and work towards recovery.
HelpGuide: Learn about the various types of anxiety disorders and their symptoms, and what you can do to take back control and regain your peace of mind.

CRISIS PREGNANCY

Positive Options

DEPRESSION

HelpGuide: Learn about symptoms of depression, its treatment, and recovery.
Students Against Depression - Read stories and suggestions from students who've been affected by depression, low mood or suicidal thoughts.

DOMESTIC VIOLENCE

HelpGuide: Domestic violence and abuse can happen to anyone, yet the problem is often overlooked, excused, or denied.
Women’s Aid Ireland - Services or Help

EATING DISORDERS

Bodywhys provides confidential support for people affected by eating disorders

GRIEF AND LOSS

Grief & Loss

MENTAL HEALTH

Mental Health Reform - Ireland's leading national colation on mental health
Mental Health Ireland - this page has a number of interactive forums, initiatives, youtube videos, leaflets etc. Really excellent material….IMHO

PTSD & TRAUMA

HelpGuide: Whether the trauma happened yesterday or years ago, find ways to heal, to let go of painful memories, feel safe again and move on.

SEXUAL ASSAULT

Information for HSE webpage on all treatment options if you have been raped or sexually assaulted

SLEEP

HelpGuide: Explore the different types and treatments of sleep problems and disorders—and what you can do to get a better night’s sleep.

SUICIDE PREVENTION

Papyrus - Prevention of Young Suicide
HelpGuide

RELAXATION

Beaumont Hospital - Relaxation exercises

GENERAL SELF-HELP SITES & RESOURCES

Helpguide
Aware
Mental Health Reform - Ireland's leading national colation on mental health
Mental Health Ireland - this page has a number of interactive forums, initiatives, youtube videos, leaflets etc. Really excellent material….IMHO

ANXIETY;

RESILIENCE;

RESILIENCE: Selected Scene “The Biology of Toxic Stress”

SELF-HARM:

Coping with Self-Harm guide for Parents & Carers

UNHELPFUL THINKING PATTERNS;

TED TALKS;

Kristin Neff: The space between Self-Esteem and Self-Compassion
Brene Brown: The Power of Vulnerability

BREATHING;

Wim Hof Guided Breathing for Beginners
Box Breathing
4-7-8 Breathing

Moodpath - a mental health app that guides you towards emotional well-being. A mental health companion if you are struggling with anxiety or depression.
Calm Harm - a mental health app - based on the principles of Dialectical Behavioural Therapy (DBT) – that provides tasks to help you resist or manage the urge to self-harm. It is used as an aid to treatment not in place of it.
Daylio - a Daily mood and activities tracker and diary. Can help you to understand the habits and factors that might influence your mood.
Calm - offers meditation techniques for sleep and stress reduction for a calmer you.
Gratitude - a simple personal journal app where you can write about things that you are grateful for. Being grateful or expressing gratitude helps to focus your attention on the positive things in your life.
Headspace - uses a mobile app for practicing mindfulness and meditation. Easy techniques that can be transferred into everyday life. Sign up for free on their Take 10 programme - 10 minutes a day for 10 days.
Mindshift - MindShift is designed to help you cope with anxiety. It includes strategies for making sleep count, riding out intense emotions, perfectionism, test anxiety, social anxiety, performance anxiety, worry, panic, and conflict.
Moodscope - a web-based program that encourages you on daily basis to reflect on, assess, track your moods and share your scores with a trusted friend.
Insight Timer - #1 Free Meditation App for Sleep, Relax & More
The best meditation app with the world’s largest FREE library of more than 80k guided meditations, 10k teachers & the world’s most loved meditation Timer.
WRAP - Wellness Recovery Action Plan (WRAP) is a self-designed prevention and wellness process that can help you to get well, stay well and make your life the way you want it to be.

ALCOHOL

A Rethink of the way we Drink

LONELINESS;

This podcast explores the question, are we lonelier than ever in Ireland? We look at the causes of loneliness, its impact on our mental health and wellbeing, and talk to our guests about how we can stay more connected in today’s world.

MENTAL HEALTH;

Listen to some great Podcasts from St Patrick's Hospital on a variety of topics

PRODUCTIVITY;

Increasing your Productivity with Exercise

STRESS;

Dr. Mike Evans - the single most important thing you can do to manage stress

TOPIC	TITLE	FORMAT
Anxiety	Anxiety Leaflet	PDF
Bereavement/Grief	Grief Leaflet	PDF
Exams	Study Tips	PDF
Mindfulness	Mindfulness Tips for Students	PDF
	Mindfulness on Holiday	PDF
Relaxation	50 Ways to Take a Break	PDF
	Tools to support a sense of Calm	PDF
	Online Supports & Resources	PDF
Self-Harm	Towards Understanding and Responding to Self Harm	https://www.orygen.org.au/Training/Resources/Self-harm-and-suicide-prevention/Guidelines/Coping-with-Self-Harm-Guide-for-Parents-and-Carers
Worry	How to Stop Worrying

Click on any of the downloadable Worksheets below....

SILVERCLOUD

Silvercloud programmes are designed to help you improve and maintain your wellbeing by addressing underlying issues that can have a negative impact on how you would like to live your life. Find out more here

TOGETHERALL

An online mental health and wellbeing peer support community that gives access to a safe, anonymous, and professionally moderated community where people can share experiences and support each other. Find out more here

CENTRE FOR CLINICAL INTERVENTIONS (CCI);

The Centre for Clinical Interventions (CCI) is a specialist clinical psychology service located in Perth, Western Australia. The Centre provides evidence-based online resources to support individuals experiencing complex anxiety disorders, mood disorders such as depression and bipolar and eating disorders. It offers a range of self-help materials aimed at improving one’s mental health in the form of online modules (Workbooks) and General Information sheets. Please check out the Self-help Resources page and click on the psychological concern of interest to you.

A series of Self-help booklets on various Mental Health Topics. These booklets provide key cognitive behavioural techniques to help manage common mental health problems.

A HSE booklet on Suicide Bereavement is also available here

The use of books for therapeutic purposes is known as bibliotherapy. People who want to learn how to manage their own emotional and psychological problems often find it helpful to have material to read. It can often be an initial point in understanding and treating mild to moderate mental health issues or personal difficulties.

Reading can and often complements the work being carried out with the therapist or counsellor. Please note it is not a substitute for getting professional help.

This collection includes books on many of the common psychological problems that people experience. Counselling Service-Recommended Reading

Click on any of the below that might be of interest to you...

MINDFULNESS;

Mindfulness Journal Articles (PDF)

SELF-CARE / RESILIENCE;

The importance of self care and resilence (PDF)

Click on any of the links below to download PDF's;

What is Mindfulness (PDF)
Benefits of Mindfulness (PDF)
MU Student Counselling (PDF)
Tips for Practicing Mindfulness (PDF)
Tips to Bring Mindfulness to Everyday Activities (PDF)
Books on Mindfulness (PDF)

Mindfulness Audio's to download;

Click on any of the worksheets below to download PDF's;

Mindfulness Exercises (PDF)
Mindfulness and Emotions (PDF)
Mindfulness - developing an Action Plan (PDF)
Mindfulness and the Window of Tolerance (PDF)
Tips to Improve Sleep

Click on the link below for a breathing and distraction exercise;

Breathing and Distraction (GIF)

HELPLINE	TELEPHONE	HOURS
Alcoholics Anonymous Leinster Service	01 852 7000 (Dublin Office: 01 842 0700)	Mon-Fri 9.30am-5pm
Aware	1890 303 302
Bodywhys	1890 200 444
CARI	1890 924 567	Mon-Fri 9.30am-5.30pm
Citizens Information Centre	1890 777 121	Mon-Fri 9.30am-9pm
Crisis Pregnancy/Positive Options Cura Helpline	1850 622 626
Pact Helpline	1850 67 33 33
Drugs & HIV Helpline	1800 459 459	Mon-Fri. 9.30am-5pm
Dublin Rape Crisis Centre	1800 778 888
Gamblers Anonymous	01 872 1133
Garda Confidential Helpline	1800 666 111
National Cancer Helpline	1800 200 700
Niteline	1800 793 793
Schizophrenia Ireland/ Shine	1890 621 631
Samaritans	116 123
STI Clinic: GUIDE Clinic:
St. James Hospital, Dublin 8	01 406 2315	Emergency walk-in service available
STI Clinic: Mater Hospital, Dublin 7	01 803 2063	Walk-in service Monday & Wednesday PM

Procrastination:

Mindfulness Audio Practices:

Courtesy of Padraig O’Morain, Mindfulness Teacher
Brief Mindfulness Practice (4 mins)
Body Scan (8 mins)
Equanimity practice (8 mins)
Well Wishing with Circle of Friends (11 mins)
Mindfulness of Breathing (10 mins)
Tummy Breathing (9 mins)
The Mountain Practice (7 mins)
Opening to Self and Others (6 mins)

Relaxation Exercises

Courtesy of Beaumont Hospital
Relaxation Breathing (5 mins)
Relaxation Breathing 2 (6 mins)
Progressive Muscle Relaxation 1 (15 mins)
Progressive Muscle Relaxation 2 (18 mins)
Progressive Muscle Relaxation with Music (28 mins)
Progressive Muscle Relaxation with Music 2 (22 mins)
Nature Visualisation (11 mins)
Mountain Meditation (17 mins)
Lake Meditation (22 mins)

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Exam Resources

Procrastination:

Mindfulness Audio Practices:

Relaxation Exercises