Self-help guides

The following are a selection of self-help booklets which you can use for a range of psychological problems, such as anxiety, low mood and stress. They have been written byt the Newcastle, North Tyneside and Northumberland Mental Health Trust. You are free to download and print them.

Stress & AnxietyThe stress & anxiety leaflet covers:

  • Isn't it normal to feel anxious?
  • Am I suffering from anxiety?
  • What is anxiety?
  • What causes anxiety?
  • What keeps anxiety going?
  • How can I manage my anxiety better?
  • Understanding Anxiety
  • Reducing physical symptoms
  • Altering your thoughts related to anxiety
  • Changing behaviour related to anxiety
  • Where can I get help if I think I'm suffering from anxiety?


Anger managementThe anger management leaflet covers:

  • What is it like to be angry?
  • How can this guide help me?
  • Understanding anger and its causes
  • What is anger?
  • What causes anger?
  • Controlling anger
  • Beliefs about anger that can be unhelpful
  • Controlling the physical symptoms of anger
  • Controlling angry behaviours
  • Problem solving
  • Communication
  • Long term beliefs
  • Where can I get further help?

PanicThe panic leaflet covers:

  • What is a panic attack?
  • Understanding panic - what causes it and what keeps it going?
  • What causes panic attacks to begin?
  • What keeps panic attacks going?
  • Can panic attacks really harm me?
  • What techniques can help me cope with and reduce panic attacks?




stressThe stress leaflet covers:

  • What is stress?
  • How can this leaflet help me?
  • What are the signs of stress?
  • Can life events cause stress?
  • Is there a type of person who is more likely to experience stress?
  • How can I help myself to cope with stress?
  • Can I learn to be more relaxed?
  • What further help is available?



SleepThe sleep problems leaflet covers:

  • Understanding sleep and sleep problems
  • How much sleep do we need?
  • Are there different sorts of sleep?
  • Are there are other changes in sleep patterns?
  • What causes sleep problems?
  • What sort of sleep problem do you have?
  • Overcoming your sleep problem
  • Good sleep habits



depressionThe depression leaflet covers:

  • How can this leaflet help me?
  • What is depression?
  • How these feelings, physical signs and thoughts may affect your life
  • What causes depression?
  • Are some people more likely to become depressed than others?
  • How can I help myself to feel better?
  • What treatment is available for depression?
  • Where can I find help if I am depressed?



low moodThe low mood leaflet covers:

  • How can this guide help me?
  • What does research tell us about depression?
  • How can I understand these feelings?
  • Can I recognise these gloomy thoughts?
  • What more should I know about these gloomy negative thoughts?
  • How can I help myself?
  • Where can I find extra help?




Bingley GPThe shyness & social anxiety leaflet covers:

  • Do I suffer from social anxiety?
  • What is shyness or social anxiety?
  • What cause social anxiety?
  • What keeps social anxiety going?
  • How can I help myself to overcome social anxiety?
  • Understanding Social Anxiety
  • How can I reduce my negative thoughts, beliefs and images?
  • How can I stop thinking that everyone is looking at me?
  • How can I change my own behaviour?
  • How can I reduce my physical symptoms?
  • Where can I get further help?


Bingley GPThe bereavement leaflet covers:

  • Coping with bereavement & grief
  • Understanding grief
  • How do people feel in the early hours and days after the death of a close relative or friend?
  • What sorts of feelings do people have weeks and months after a bereavement?
  • When do people begin to recover from a bereavement?
  • Can tablets help?
  • What can a bereaved person do to help themselves?
  • What can family and friends do to help?
  • What practical things need to be done if there is a death?


Bingley GPThe obsessions & compulsions leaflet covers:

  • What is OCD?
  • What more do we know about OCD?
  • What are the symptoms of OCD?
  • Can OCD be treated?
  • What can I do to help myself?
  • How can I make facing what I fear easier?
  • How can I stop myself from carrying out the compulsive act?
  • How can I tackle negative thinking in OCD?
  • How can I tackle compulsive checking?
  • How can I tackle obsessional thoughts where the compulsion is another thought?