RESOURCES

Depression can happen to anyone - and does happen to one in four of us over our lifetimes. Different factors that make it more likely to happen include biological make-up, upbringing, or reaction to life events. What keeps it going though, is how we deal with those things. The way we think and what we do affects the way we feel. Depression is often accompanied by other feelings such as guilt, shame, anger and anxiety. This free download has more information and advice.

After a trauma, it’s normal to experience flashbacks, anxiety, and other uncomfortable symptoms. Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment. Here's how to use grounding techniques for support.

Anxiety is the body's way of responding to being in danger. Adrenaline is rushed into our bloodstream to enable us to run away or fight. This happens whether the danger is real, or whether we believe the danger is there when actually there is none. It is the body's alarm and survival mechanism. Primitive man wouldn't have survived for long without this life-saving response. It works so well, that it often kicks in when it's not needed - when the danger is in our heads rather than in reality. We think we're in danger, so that's enough to trigger the system to go, go, go! Get self help has advice to help you.

The primary goal of mindful breathing is simply a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. This free download explains how to breath mindfully.

We often start to learn mindfulness skills by focusing our attention on our breath, our bodies, the environment or activities. Being mindful of emotions helps us to stand back from the emotion, understand it, not to fear it or struggle against it, and it can have the added benefit of reducing the distress (although the aim is to learn to accept the experience, rather than lessen the distress). Explore more with this free download.

All visualisations can be strengthened by ensuring you engage all your senses in building the picture in your mind's eye - it's more than just "seeing"! Here’s more on creating a safe place.

Download a summary of techniques to continue to look after your wellbeing

This is a free guide produced by The World Wildlife Fund and Mental Health Foundation and explains how to make the most of our natural places for mental health and well-being.

When we are very distressed, it is difficult to think rationally and to decide how to help ourselves. We can therefore resort to using self-destructive behaviours which may help at that moment, but can cause other problems later and in the long-term. It can be useful to keep an ‘Emergency’ or ‘Soothe’ bag or box, in a prominent and handy place, so that when you feel overwhelmingly distressed, you can go to your bag/box and find something that will help you cope and/or feel better. Here’s how to make one.